Fast, Feast, Repeat Quotes

“As you can see, the bread that I make at home would fall into category 3: processed.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“There’s a powerful quote that’s attributed to Henry Ford: Whether you think you can or you think you can’t, you’re right.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“umami foods increase saliva secretion (which helps our bodies”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“Unfortunately, our brains don’t know the difference between regular sweeteners (like honey or sugar) and zero-calorie/artificial sweeteners (such as stevia, aspartame, or sucralose) or flavors from actual food (such as strawberries or chocolate) and zero-calorie-added flavors (including both natural and artificial food-like flavors). Do you remember the saying, “You can’t fool Mother Nature”? Well, these artificial sweeteners and added flavors actually are fooling Mother Nature, and it has definite consequences for our bodies. Our brains don’t understand that we have figured out how to make something that tastes like food but actually isn’t food, so they prepare for the calories … that never come.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“High levels of insulin are connected to all those health conditions? Yep. What does this have to do with our weight? Here’s a fun science word: antilipolytic. Let’s break it down. Anti means against. Lipolysis is fat burning. Insulin just happens to be antilipolytic, which means that it works against fat burning. (If”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting,”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“4. Make your window a vault! When it’s closed nothing gets in except coffee and water. It can’t. It’s closed.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“Whether you think you can or you think you can’t, you’re right.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“The up-and-down-day approach is highly recommended: If you have insulin resistance. The down days (particularly if you choose the full-fast option) are great for reducing your insulin levels. If you are dealing with metabolic slowdown. The up days come with a metabolic-boosting benefit that your body may need. If you have plateaued while using an eating-window approach. If you find that your body adapts to the regularity of a daily eating window, the up-and-down-day pattern is great for shaking things up and getting weight loss moving in the right direction.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“On any up day that is directly following a down day, do not purposefully restrict what you are eating or eat within a short eating window.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“If you have been overweight or obese for decades, you likely have higher baseline levels of insulin. If this is true, TRE may not give your body enough fasting time to lower insulin levels. You may need some longer periods of fasting, such as those described in the up-and-down-day chapter (chapter 7).”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“You also don’t have to follow the same exact approach from day to day. One day you might be 19:5, and the next you might be 20:4, followed by a day of 16:8. Not only is that okay, but there may be some benefit to switching things up from day to day so your body doesn’t become too comfortable with the same routine. Research shows that keeping your body guessing may prevent metabolic adaptation, which is always a good thing.6”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“If fat loss is your main goal, you’ll likely want to have a longer daily fast to make sure you experience that fat-burning sweet spot—19:5, 20:4, 23:1, and OMAD are all great options!”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“the fat-burning benefits generally begin somewhere between the twelve- and sixteen-hour mark, though they really ramp up between hours eighteen and twenty-four. Also, insulin goes down dramatically within the first twenty-four hours of fasting; in a 1993 study, researchers found that insulin levels go down by approximately 50 percent overall between hours twelve and seventy-two of fasting, while 70 percent of that overall decrease happened in the first twenty-four hours.1 All of this together indicates that the fat-burning sweet spot of fasting for most people may be found within that eighteen- to twenty-four-hour fasting period.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“First, we deplete stored liver glycogen over time. Then, we flip the metabolic switch and transition to fat burning during the fast. But two things must happen: You must fast sufficiently to deplete your stored liver glycogen. You can’t eat so much food that you totally refill your liver glycogen every day or, even worse, store excess food away as new fat.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“Our bodies are not as evolved as we’d like to think … Our culture and food availability has shifted rapidly and significantly over the last century. We should really strive to eat as our grandparents and great-grandparents did: mostly homemade, “real” food, one large meal a day, unsweetened drinks to hydrate. Having one primary meal a day allows me to focus on quality and gives me freedom the rest of the day.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“If I make an effort to eat whole foods, I feel better and tend to lose more weight. If I eat processed carbs, I find it harder to fast the next day because I crave more carbs. Do your own experiments and find out what works for YOU!”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“THEN I did what I was stubborn about giving up … no more creamer and flavored water during my fasting period. Wow, what a huge difference that made! A clean fast makes more difference than I had realized and it wasn’t that hard to adjust.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“In my case, I believe I feel most hungry just before my body goes into fat-burning mode.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“instead of choosing a goal weight, choose a goal body. Pick a body size that will make you happy and take the focus off the scale.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“When you begin IF, you probably have an idea of what your “goal weight” should be. Actually, I would like you to reconsider that idea, particularly as you begin to get closer and closer to that magic number.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“intermittent fasters reported that this is how they busted through a plateau of a month or more (in order of number of responses): Time and patience Altering window length Changing time of window Lowering carbs ADF (alternate-daily fasting, or the up-and-down-day protocol) Delaying alcohol A weekly 36- to 48-hour fast 23:1 Delaying sugar Delaying processed foods Adding exercise 5:2 (five up days, two down days per week) 4:3 (four up days, three down days per week)”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“If you have been overweight or obese for a long time, if you suffer from PCOS (polycystic ovary syndrome), if you are prediabetic, or if you have type 2 diabetes. If this describes you, then it is likely that your body is severely insulin resistant (and if you have been diagnosed as prediabetic or with type 2 diabetes, then this is definitely going to be true for you). The key is going to be getting your insulin down over time so your body can heal. While fasting is wonderful for lowering insulin levels, you may also need a more structured dietary approach to lower insulin even more. Remember that we need to have lower levels of circulating insulin to tap into our fat stores for fuel during the fast. This is where a low-carb or keto plan can make a positive difference. You may not have to follow a lower-carb plan forever; a combination of low-carb eating and intermittent fasting can reverse your insulin resistance over time, and you may find that you can tolerate more carbs as time goes on and your body heals.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“Scientifically, however, there is some compelling evidence that working out in the fasted state is superior to working out in the fed state, despite what you may have been told by the experts up to now. For one thing, autophagy ramps up after exercise,8 which is one reason why exercising in the fasted state is so beneficial.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“Even when you’re an experienced IFer, you still want to remain consistent with your fasting most of the time; if you have too many long eating windows and short fasts, you’ll keep your glycogen stores fully stocked and your body won’t need to tap into fat stores at all! Always remember why we are fasting!”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“for good health, avoid the scary and intense blood-sugar roller coaster (peaks followed by crashes) and stick to the cute and gentle blood-sugar caterpillar ride (slow and steady ups and downs). Having a high glucose response to your meals is a risk factor for obesity, diabetes, cardiovascular disease, and other metabolic disorders, and it’s also a predictor of higher overall mortality.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“If you are hoping to lose weight with intermittent fasting, you must tap into stored fat during the fast. You must therefore deplete your glycogen stores sufficiently to get into fat burning during the fast. If you overeat during your eating window, not only will you refill your glycogen stores, but you’ll also store some of the excess food you eat as fat. You won’t lose weight and you may even gain weight.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“Never forget this: when you are over-fasting, your body will send you a very distinct signal: the urge to binge. Never ignore this signal. It is absolutely a red flag.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“if you see that your progress is slowing down, you’ll know that it’s time to pull another tool out of your toolbox.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“the key to the whole thing is the up day following every down day. That’s the part that lets your body know you are not in danger of starving.”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start