Gin Stephens > Quotes

“Intermittent fasting...the diet for people too lazy to cook a bunch of meals during the day!”
― Gin Stephens, Delay, Don't Deny: Living an Intermittent Fasting Lifestyle

“I’ve read the theory that our bodies don’t recognize these artificially grown and developed items as “food.”  (Doritos, though delicious, are not picked from a Dorito bush.)  Because of that, our bodies are always in search of nutrients, which makes us hungrier.  We eat and eat, yet never feel satisfied.  So:  our portions are bigger, we eat out more, we reach for convenience foods, and our food supply has changed.  Our hunger hormones are on overdrive because we have tried (unsuccessfully) to restrict what we are eating and we are eating processed junk.”
― Gin Stephens, Delay, Don't Deny: Living an Intermittent Fasting Lifestyle

“Intermittent fasting... the diet for people too lazy to cook a bunch of meals during the day!”
― Gin Stephens, Delay, Don't Deny: Living an Intermittent Fasting Lifestyle

“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

“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

“Keep your expectations realistic, and don't expect to lose all of your excess weight at a fast pace. Your body may need to heal some underlying hormonal issues first, before it's ready to release pounds. Give yourself time, and be patient.  Many people find that they lose inches before they lose pounds.”
― Gin Stephens, Delay, Don't Deny: Living an Intermittent Fasting Lifestyle

“Here’s the thing, though.  Once you spend a few weeks following an intermittent fasting lifestyle, your hormones get back into balance, and you once again become in tune with your satiety signals.  You don’t need to count calories,”
― Gin Stephens, Delay, Don't Deny: Living an Intermittent Fasting Lifestyle

“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

“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

“Science of Skinny.”
― Gin Stephens, Delay, Don't Deny: Living an Intermittent Fasting Lifestyle

“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

“intermittent fasting is a lifestyle.  It isn’t something that you start today and then end when you get to some arbitrary “goal weight.”  Something you start and then stop is a DIET.  Intermittent fasting isn’t a diet—as I said, it’s a lifestyle.”
― Gin Stephens, Delay, Don't Deny: Living an Intermittent Fasting Lifestyle

“To oversimplify for the sake of basic understanding, every time you eat or drink certain things, your body releases insulin in response (unless you are a type 1 diabetic).  Insulin’s job is to help your body regulate your blood glucose.  When you eat, your blood sugar is available to be either burned as energy or stored in the body as glycogen—think of it as quick energy for later that is easily accessible.”
― Gin Stephens, Delay, Don't Deny: Living an Intermittent Fasting Lifestyle

“Another Ramadan study found that fasting suppressed proinflammatory molecules called cytokines within the body.20 Excessive production of these types of molecules contributes to many of the inflammatory diseases so prevalent in today’s society, such as allergies, asthma, autoimmune diseases, and inflammatory bowel disease, just to name a few.”
― 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

“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

“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

“metabolic rate goes up during the first thirty-six to forty-eight hours of fasting,”
― Gin Stephens, Fast. Feast. Repeat.: The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting--Including the 28-Day FAST Start

“In order for you to find lasting success, you have to lower your insulin levels so you can burn fat during the fast.”
― Gin Stephens, Delay, Don't Deny: Living an Intermittent Fasting Lifestyle

“In order to lose weight successfully, you need to figure out how to lower your insulin levels so that your body can access your stored fat effectively.”
― Gin Stephens, Delay, Don't Deny: Living an Intermittent Fasting Lifestyle

“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

“Whether you choose the 500-calorie modified fast day or the 16- to 42-hour full fast, on the up days, you'll eat without restriction. While that doesn't mean that you should force-feed yourself or purposefully overeat just because you "can," you do want to be careful that you are not "dieting" or having a short eating window on any day following a down day. This is really important, so I will say it again: 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

“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

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― Gin Stephens, Delay, Don't Deny: Living an Intermittent Fasting Lifestyle

“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

“Google “Of Whooshes and Squishy Fat”
― Gin Stephens, Delay, Don't Deny: Living an Intermittent Fasting Lifestyle

“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

“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

“One caveat—don’t expect your satiety signals to be perfectly in tune at first.  It takes a while for your body to learn to listen to your hormones again.  You may even find that you tend to binge-eat for the first week or two.”
― Gin Stephens, Delay, Don't Deny: Living an Intermittent Fasting Lifestyle

“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