Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny Intermittent Fasting--Including the 28-Day Fast Start

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Episode 15: IF as a Lifestyle, Down Days, One Meal a Day, Alzheimer’s Disease Research, and More, 10/11/23 In The Obesity Code, Jason Fung explains that, contrary to popular understanding, obesity isn’t caused by overeating. Instead, overeating is a symptom of obesity. In Fung’s view, the term obesity doesn’t refer to being overweight—rather, it refers to a hormonal imbalance with side effects including persistent hunger and intractable weight gain. It also drives up your set point, the body’s preferred default weight. This imbalance is likely caused by ultra-processed foods. I've been doing rolling 68h fasts every week, Monday to wednesday for the past 4.5 months and my weight went down from 292lb to 243lb. However recently I find it's stalled. I'm no longer losing 2lb a week like I used to, and find I need to stretch my fasts longer than before to see the same level of weight loss. Adjust your feasting. Recognize if you’re overeating or eating too many ultra-processed foods, and try delaying these foods for a month or two. In addition, try switching up your eating style by getting more whole foods or adjusting your macronutrient intake. To all experienced IFers, particularly readers of my first book, Delay, Don’t Deny: I want this book to be your go-to source for all things IF! This new book is a deeper dive into the science, and my goal is for you to read it and think, I didn’t know that! as you go along. It’s true: I’m still learning things every day, even though I have years of IF under my belt.

It’s a good detail. So what can you offer to those people? In addition to losing weight, are there any benefits for trying intermittent fasting? Shortform note: While fasting is the main way to activate autophagy, you may also be able to do so by following the keto diet. In short, keto involves eating minimal carbs and increasing your fat intake. This stimulates ketosis, during which autophagy ramps up—so fasting combined with keto may be the best way to regularly benefit from autophagy.) If you're wondering what to read next after Fast. Feast. Repeat., here are some recommendations we suggest:

I am also the host of a couple of top-rated intermittent fasting podcasts. Listen to The Intermittent Fasting Podcast if you want to hear us answer listener questions on a wide variety of fasting-related topics, and if you want to be inspired, listen to Intermittent Fasting Stories, where I talk to a cross section of real-life intermittent fasters from around the world who share both their struggles and their celebrations. Shortform note: In Intuitive Eating, Tribole and Resch recommend that you honor your hunger as a key step to healing your relationship with food. If you deny your hunger, you’ll reinforce the dieting mindset that causes yo-yoing between self-deprivation and bingeing. Instead, give yourself “unconditional permission to eat” and pay attention to your hunger signals to learn when you’ve had enough.) Other summaries give you just a highlight of some of the ideas in a book. We find these too vague to be satisfying. For the people that are suspicious about fasting’s losing weight potential, the possibility of a longer and healthier life is, usually, too attractive to resist.

The phrase of fasting looks pretty basic, isn’t it? For a set amount of time, the only thing you should do is avoiding eating anything. Is possible that the idea gets any simpler? Clean fasting’s meaning is not that you can just drink water during your fasting period – but it restricts your options. So what do you should be careful about? If you’re fasting, you should avoid all of the sweetened and food-like flavors – even if they don’t have calories. Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don’t Deny® Intermittent Fasting–Including the 28-Day FAST Start by Gin Stephens Book Review So what actually does that knowledge exclude? As a start, all the diet sodas also gums, flavored waters, fruit-flavored teas, and everything that with a sugary or food-like taste. Episode 18: Bio-individuality and What Foods Work for Your Body, What's Your WHY? and More, 11/1/23After that, America turned against carbs. The low-fat crowd had it all wrong, and it was carbs we should be avoiding. During that phase, Dr. Atkins was my guru, as well as the Hellers, who determined that we were all carbohydrate addicts and told us what to do in The Carbohydrate Addict’s Diet. Once again, I started counting, and I ate as much as I wanted of the allowed low-carb foods. I never did lose any weight on a low-carb plan (which I now understand after having my DNA analyzed: according to my genetic profile, I am more likely to lose weight with a higher-carb/lower-fat approach. More about that in another chapter!). Everywhere we turned, there were low-carb versions of our favorite foods and plenty of Franken-food carb substitutes. However, you should be careful during the extended fastings, they can slow down the metabolism, which is exactly the converse of the desired outcome. Having more than one down day one after the other puts you into that opposed area. The next sections represent the argument of Stephens’s book that the time you eat can truly have a great impact on your waistline and your well-being. Searching into numerous of various fasting regimes, besides the science underlying weight loss and health, that review searches the advantages of fasting and also the day-to-day fasting advice you’ll benefit on the journey.

For instance, consider drinks. Lots of beginner fasters are curious about what precisely they’re allowed to drink. Is coffee allowed? Tea? And diet soda? To get you started, Stephens lays out a four-week program during which you’ll adapt to IF by depleting your glycogen stores and teaching your body to access your fat stores. While adapting, be consistent and patient. Follow through with the full four weeks once you start. If you dabble, your body will struggle to adapt and you’ll delay the benefits of IF. NOVA—a term, not an acronym— originates from a group of researchers at the University of Sao Paulo, Brazil. Developing their research and ideas in papers since 2009, the group advocates for the NOVA system to clarify the nature of ultra-processed foods and leave no room for doubt about whether they’re healthy. While Stephens gives plenty of information about fasting, she doesn’t dive into how you can successfully change your behavior. In Tiny Habits, BJ Fogg explains that successful behavioral change occurs when you have sufficient motivation, ability, and a prompt that gets you started. He explains this as Behavior = MAP.Episode 8: Weight Gain Before Losing, Alternate Day Fasting, Willpower, Daily Weighing, and More​, 8/23/23 If you are just curious or ready to dive in with your very first fast—or if you’ve been a longtime faster—you will find a great resource in Fast. Feast. Repeat. What are you waiting for? Join the health revolution!