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

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Shortform note: In The 4-Hour Body, Tim Ferriss argues that self-experimentation is the best route to knowing yourself.

However, for the rest, who are more bonded to their diet customs, fasting may look like a radical change for only losing a few pounds. It can take a few weeks before your body adapts to the point where you’ll start losing weight and experiencing improved health indicators. On your eating days, eat slightly more than you need—around 110% of your typical intake—and don’t restrict your eating in any way. That goes to show that when we follow extreme low-calorie diet plans, we are usually subjecting ourselves to even more restriction than the participants in the most extreme “starvation” experiment in history were following.Page 82, “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, and OMAD are all great options! Gradually, over a period of several months, reduce the time window during which you consume each day, with the goal of fasting for 16-18 hours a day. In 2018, the review of an already existing study showed us living younger and, longer is actually possible with fasting.

I have worked in healthcare for over 27 years and I consider myself one of the lucky ones who really loves her job.Whether you are new to intermittent fasting or an experienced intermittent faster, tune in each week to this motivational and down-to-earth podcast to get inspired, learn, and have some fun along the way. In The Obesity Code, Jason Fung explains that, contrary to popular understanding, obesity isn’t caused by overeating.

Page 26, “One of the main reasons IFers are better able to build muscle tissue is because fasting leads to a natural increase in our levels of human growth hormone, or HGH. A different issue is that counting calories teach you to trust external signals about the time of stopping eating, instead of doing what your body itself is directing you. Once you’ve ignited your fat-burning superpower, you’ll get rid of “diet brain” forever, tweak your protocol until it’s second nature, and learn why IF is a lifestyle, not a diet. The scientists used all the data on hand to calculate what the participants’ RMRs should have been (based on their new sizes and ages), and when they compared the expected RMRs to their actual RMRs, they discovered that even though their RMRs were as expected at the beginning of the process (before weight loss), their average RMRs (six years later) were approximately five hundred calories lower per day than would be expected based on their new body sizes and ages. Your body doesn’t know that you are trying to fit into a smaller size of clothes or look better on the beach.Shortform note: In Fast Food Nation, Eric Schlosser explains that in addition to their contribution to obesity and food addiction, the ultra-processed foods created by fast food companies and agribusiness have decimated independent farmers and exploited workers for decades.