Fast, Feast, Repeat: Intermittent Fasting with Gin Stephens
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- Опубликовано: 30 май 2024
- Could intermittent fasting be the key to sustainable weight loss?
My next guest, elementary school teacher turned best-selling author Gin Stephens thinks so.
In 2014 Gin was obese, felt like crap, and hated the person she saw in the mirror. She had spent years yo-yo dieting only to lose and regain the same weight back, and then some. Desperate to find a solution, she turned to intermittent fasting. Since then Gin has lost more than 80 pounds and kept it off.
In today's conversation, we take a deep dive into the world of intermittent fasting and all of its physiological benefits. We talk about why intermittent fasting is easier to implement than other types of dieting protocols, the concept of metabolic flexibility, the importance of setting realistic expectations when it comes to fat loss, some of the biggest mistakes people make with intermittent fasting, as well as how to get started on your own intermittent fasting journey.
If any of this information in our conversation resonates with you, then make sure to check out Gin's books: "Fast, Feast, Repeat," "Clean(ish), "Delay, Don't Deny" and her upcoming book "28 Day Fast Start Day-By-Day". All of the links are in the shownotes below.
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For decades, I could not figure out why I was fat and my siblings were not when we ate exactly the same meals. The #1 thing Intermittent fasting taught me was that my extra calories came from snacking after dinner. I was the type who ate 2 cookies and a glass of milk then hopped into bed. My siblings did not do that. Now I eat 11am-7pm and I've dropped alot of fat. I always eat a REALLY nice dinner (with dessert). But once the eating window closes, that's it. The 16 hours of not eating finally is giving my body the time to process the sugars, burn fat, and repair. And for me, I wake up at 8-9am so 11am is totally not far away. And you can be very flexible - say you have a Sunday Brunch or an office breakfast so I would just change my eating window to 9am- 5pm. Or for really special occasions just not IF that day at all (like Thanksgiving or Christmas). One day is not going to derail this lifestyle. I tried every diet out there but could never maintain it. For me, the fact that I can eat whatever Im in the mood for but it has to be in a time window, this I can do for the rest of my life. (ps. in the beginning I really did eat anything I wanted which included alot of processed food, but when your body starts changing and you dont get the lows in energy anymore your cravings for low quality food goes away. You'll start gravitating towards whole foods not because it's "good for you" but because it's what you're in the mood for. I had a lifetime of having sugar lows and what I was in the mood for was Pop Tarts and Hamburger Helper - at the same time 😂)
Currently I am reading Gin's book "Fast, Feast, Repeat" and am enjoying the simplicity with which she explains all the concepts. She makes them very easy to understand. Yesterday I started the "28 Day Fast Start" in the hopes that not only I could lose some weight, but become more healthy. What is appealing to me about intermittent fasting is that there is no need to count calories, weigh food or eat specific foods.
She mentioned Jason Fung towards the end. I LOVE Dr. Fung he has such a Generation X personality!
I am 80years young and very interested in improving my If . Both of you seem to be able to get your messages out there well.Thanks
Have read and reread Gins Book it is so marked up but loved it thru and thru....down 30 pounds and so easy to keep off and maintain...
Do you ever plateau? What is your fasting and eating windows?
@@davidwollmer8694 Yes, I am fighting the last 15 pounds but don't want to do a longer fast yet...I open about 12:30 close with decaf tea at 6pm and I do 10K steps a day on my treadmil or just walking...thats it no low carb or counting calories...love it!
Congratulations! Sounds like you will get this last 15 off soon.
Good interview! She knows her stuff! Fasting works if you work it! I got off track and now with the proper mindset it will work for me again!
Mindset is very important.
Gin looks younger and younger with each year 😍😍😍😍😍😍
To begin with, Gin Stephens is a great success in her own weight loss, and in helping people reach their goals. I appreciate all of the information she provides. The problem I have after reading her book is her strict rule on clean fasting. Yes, it worked for her and that's great. But there are equally successful authors of IF that say ''dirty fasting'' worked for them, too. I have been fasting for several weeks and found that both work, clean and dirty fasting. I switch between the two. So far I have lost 10 pounds in 6 weeks. Not a rapid weight loss but it is moving downward! I had 33 pounds to lose at the beginning and now have ''only'' 23 pounds to go. As long as there is a loss over time, I will be happy. But I know there will be plateaus. What helps me- and I know this goes against many ''rules'' of successful fasters, is that I DON'T weigh myself every day. I know, I know..... it's good to see ''daily averages'' in pounds lost, they say . But for me this is a hinderance. I weigh in every few days and that works for me. I may go even longer before getting on the scale. What I do every morning when I don't weigh in is think to myself ''my body is getting slimmer every day. The scale may say this, too, but maybe not. When I look in the mirror I see weight loss''. That way I don't have to see any possible negative numbers on the scale for that day. Yes, I would LOVE to jump on the scale every morning and see a weight loss. But I also know that this isn't always possible. I think Gin said that she doesn't weigh herself at all anymore. But I do disagree with that. I firmly believe that for myself I should weigh in every day when I reach goal weight. That way I'll know how much I can ''cheat'' that day....or not. I'll already be there. For me losing weight is the hardest to do. A few years ago I knew how to maintain my weight, but then life got in the way, moving from one country to another, so finally I had to start losing again. But I do agree IF is the way to go for me. I just have to tweak things now and then to help myself to stay on the plan to lose weight. It's been said ''Make it EASIER on yourself to be able to STICK with your chosen diet plan. You can then succeed''. I believe that.
Only starting this lifestyle. I am from South Africa and i must say that you're so far ahead with fasting knowledge .Thank you for putting me on the last trip to a better me.
Started reading the book last night and super excited to begin. Really easy book to read and understand, Thank you Gin for all your hard work.
OUR health is worth giving FASTING a chance. It's free!!!!😉
Yes its free and its somewhat Spiritual too..lovely interview!!!
Great interview Yall👍🏼😄 Appreciate you so much Gin💖
Just got this book. Its inspiration and im fasting today...again after falling off the wagon...so just getting back up...we got this. Thanks for a beautiful video!👍🙏
Thanks to Gin's book and then many others on the subject I was able to lose weight and get healthier. Some of my friends who followed her advice also lost weight and got healthier. Thanks for sharing.
she's so awesome, very relatable
This was a great interview. Thank you!
Decaf, black coffee. Same benefits?
Someone on fb recommended me this podcast! Loved it 🤩
I am fasting and have lemon and acv in my warm water to survive my alternate day fasting…will exact tomorrow and Saturday will go clean
Careful not to ruin your enamel
I purchased the Fast. Feast. Repeat book because I was excited to try the 16/8 approach. I am 290 lbs. and have been obese for over 30 years. I became discouraged when the book said that if you have been obese for decades that you may have to do the Up-And-Down-Day approach. I take Metformin and cannot even do a 24-hour fast on it safely, so am I just out of luck and should give up?
You should read Dr.Jason Fung’ s books . He is following patient with type 2 diabetes. Good luck !
@@marie-linedeslauriers4339 Thank you :)
Try an eating window, 12:12, 14:10, 16:8, 18:6, 19:5 etc. It does work! You don't have to do ADF (Alternate Day Fasting)@@marie-linedeslauriers4339
You are absolutely not out of luck! Don't start with ADF! Start the regular program, maybe have an 8 or 10 hour (or even 12) eating window to start and work from down from there. You can probably eventually get off metformin. ADF is down the road. You need to become metabolically adapted first.
@@PatriotChik thank you :)
How long can you stay in one fasting window before it plateaus
I can't remember if the book mentions it but on her podcast she mentions changing it up after awhile. It is all individual. When you plateau, switch something up. I do 19-5 (1pm-6pm eating window) but on Fri and Sunday I usually open earlier and close earlier (11:30-4:30) because that works for my lifestyle.
How would I fast if I have low blood sugar and get sick if I skip a meal? No problem with 4 hrs between and nothing after 6pm to 8am. Is that considered intermittent fasting?
Fasting will correct blood sugar issues. It teaches your body to burn fat so you have a steady supply of energy.
Before fasting I would get shaky if I didn’t eat. Now I have more energy, the longer I fast.
You have to build up slow to adapt the insulin resistance that you are currently experiencing.
Read Gin’s books!
@@-essexgirl- I agree.... it stinks at first but you do adapt.
make sure you are clean fasting (no food or drinks with flavors), black coffee, black tea, plain or sparkling plain water.
Make sure when you do eat it’s protein and fat for a week and see if that helps you go further. Incrementally make fasting window longer.
What if you have no weight to lose but want the health benefits?
Great advice. I have been focusing more on the
4-4-12 method...
4 hrs between breakfast and lunch,
4 hrs between lunch and dinner, and
12 (13 is better) hrs between dinner and breakfast with
No Snacking. Also I found when I drank anything but water, bitter tea or black coffee, I don't have it for hours I just drink it in 15-30 minutes and don't keep my sugar spiked up
Try maintenance to stay the same
Can you do intermittent fasting and build muscle?
That's what I want to know
Yes! Of course you can build muscle doing IF. I did. I lost 60 pounds and did Pilates and trampoline aerobic exercises, making my body have long, lean muscles but also some feminine curves. I am 65 and in better shape than most women in their 40’s.
@@hiannahgus574great job, I just finished a 48 hr fast last week, now following 500 cal every other day eating healthy all 7 days. I have a trampoline and a Pilates reformer, how many days do you exercise and how long. I’m 57 so menopause is like loosing weight in quick sand lol😊
Yes! You should read her book. She explains all the science. IF preserves and builds muscle. Autophagy breaks down the "junk" in your body and upcycles it. Body recomposition
😉👍❤️
I have read “Fast, Feast, Repeat” and “Delay, Don’t Deny” and “28 Day Fast Start” and I have been doing 16:8 intermittent fasting for three months with super clean fasts, and I mean SUPER clean. The results? Zero, zip, nada. I am exactly the same weight now as when I started. Do I feel different? I would have to say not measurably. Have I had non-scale victories? Marginally. My winter coat fits *slightly* looser, but that’s it. Do I believe that the health benefits are real? Yes. Do I believe that it’s a solution to weight loss? At this point, I’d have to say nah, baby nah! I think the books are misleading. It is not as simple or easy as Ms. Stephens makes it out to be. Change my mind.
What do you mean by clean? Do you get lots of protein?
Gin mentions several times that 16:8 isn’t enough for we loss for many people. I’ve certainly found that to be true. I can get got outcome with that length of eating window if I watch calories, otherwise I eat too much. But most love fasting due to reduced need to track, so you may need a shorter window.
Unless you’re under eating, which can also be a problem for dieting women. If you’re not sure could be worth tracking fora few days to check
1. How overweight are you? Body response to 10 lbs overweight to 100 lbs will be very different.
2. Your body may need to heal metabolically before it lets go of fat.
3. It's all about insulin response...even touching a flavor to your tongue causes insulin secretion...have you treated yourself fairly where that is concerned?
4. If 16:8 is too long a window for eating...shorten it to 6 or even 4 with occasional 36 hour fasts as recommended in fast feast repeat.
Gin is so patient in responding and ignoring the obvious patronizing tone of the interviewer. Good job Gin. Thank you for making this information so accessible.
Deborah, I read your comment before I watched and could not find one moment of the interviewer being patronizing. Men are not the enemy! LOL
So not true!
Thought the interviewer was not patronizing in the least.
He starts the interview, by calling her an expert on the subject.
I was getting that vibe from him also