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Intermittent Fasting Made Easy: Next-level Hacks to Supercharge Fat Loss, Boost Energy, and Build Muscle
This is your accessible, practical, science-backed guide to transforming your body, mind, and health with intermittent fasting.
Like any hot diet trend, intermittent fasting (IF) is surrounded by hype and misinformation. Written by nutrition and fitness expert and YouTube sensation Thomas DeLauer, Intermittent Fasting Made Easy moves you beyond how you could do IF to what you should do to get the very best results.
Known for making nutrition science cool and accessible, DeLauer gives you an action plan for maximizing results—designed with busy people juggling family, career, and everyday life in mind. It’s IF made easy and applied to real life.
Chapter by chapter, DeLauer walks you through the best practices for each of the key stages of intermittent fasting: the fasting window, breaking the fast, and the eating window. For each stage, find a checklist to confirm you’re on track as well as a troubleshooting section to make sure you are fasting in a way that supports your body and lifestyle. You’ll learn how
Choose the best foods to eat (and which to avoid) Use supplements to support your progress Maximize your workout while intermittent fasting Avoid the most common mistakes people make Kick IF results into high gear by supercharging fat burning, boosting mental clarity, and enhancing sleep Get past IF roadblocks including mood swings, relapse, and plateauing
Also included are biohacks to level-up results specifically for women.
With Intermittent Fasting Made Easy, you’ll know exactly what to do to get the most out of intermittent fasting and dramatically optimize your life—starting now.
Like any hot diet trend, intermittent fasting (IF) is surrounded by hype and misinformation. Written by nutrition and fitness expert and YouTube sensation Thomas DeLauer, Intermittent Fasting Made Easy moves you beyond how you could do IF to what you should do to get the very best results.
Known for making nutrition science cool and accessible, DeLauer gives you an action plan for maximizing results—designed with busy people juggling family, career, and everyday life in mind. It’s IF made easy and applied to real life.
Chapter by chapter, DeLauer walks you through the best practices for each of the key stages of intermittent fasting: the fasting window, breaking the fast, and the eating window. For each stage, find a checklist to confirm you’re on track as well as a troubleshooting section to make sure you are fasting in a way that supports your body and lifestyle. You’ll learn how
Choose the best foods to eat (and which to avoid) Use supplements to support your progress Maximize your workout while intermittent fasting Avoid the most common mistakes people make Kick IF results into high gear by supercharging fat burning, boosting mental clarity, and enhancing sleep Get past IF roadblocks including mood swings, relapse, and plateauing
Also included are biohacks to level-up results specifically for women.
With Intermittent Fasting Made Easy, you’ll know exactly what to do to get the most out of intermittent fasting and dramatically optimize your life—starting now.
446 pages, Kindle Edition
Published March 8, 2022
116 people are currently reading
73 people want to read
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Displaying 1 - 20 of 20 reviews
October 18, 2022
This is Nonfiction/Health. It seems like intermittent fasting is all the rage these days. I've read a few books on this topic and just like with any other health focus, there are always contradictory information reflected in each book depending on the author.
Now I believe that the author is writing about what helped him be successful in his weigh loss journey as other authors have written about the things that have worked for them. The bottom line is that each 'body' is different and ultimately if people are adopting this way of life, they need to follow the path that works for them.
So with that out of the way, I felt that this was loaded with information. I liked how the author broke this down into easy steps. He also presented the science so that if felt applicable. So 4 stars.
Now I believe that the author is writing about what helped him be successful in his weigh loss journey as other authors have written about the things that have worked for them. The bottom line is that each 'body' is different and ultimately if people are adopting this way of life, they need to follow the path that works for them.
So with that out of the way, I felt that this was loaded with information. I liked how the author broke this down into easy steps. He also presented the science so that if felt applicable. So 4 stars.
March 14, 2022
I’ve read so much about intermittent fasting so I thought I would give it a try but was having a hard time getting through all of the information, sometimes contradicting, that was available on the internet. This book tells you everything, breaks down why to do it, why it works, and how to start. I found it easy to get started and exactly what to avoid so it would actually work for me. This is a great guide to get going and get results.
I received a copy from #NetGalley for an honest review.
I received a copy from #NetGalley for an honest review.
April 25, 2022
Very insightful, and a ton of info in this book!
Some of it was stating the obvious, but there was also a lot of detailed nutritional support and insight.
Definitely will be going back to this book again!
Some of it was stating the obvious, but there was also a lot of detailed nutritional support and insight.
Definitely will be going back to this book again!
January 23, 2022
More reviews (and no fluff) on the blog http://surrealtalvi.wordpress.com/
I have read several books on the topic and so had a good basis from which to approach this particular book. The author is not a physician or in the medical field and is up front about that. He is someone who became obsessed with the idea of fasting to reach his health goals /lose weight and subsequently researched the topic ad infinitum. He's also a youtube personality upon which he expounds the benefits of fasting.DeLauer's approach to the book is to be non-dogmatic; meaning, he'll give recommendations in a very general sense rather than 'rules' or precise advice. So although he goes into detail on a lot of subjects, the actual execution of the fasting he prefers to leave up to the reader. This might frustrate readers who want a bit more of a focused path upon which to start a fasting regime. The information is there (in honestly far too much detail) but the reader is left to put it together.
I think one of the frustrations for me is that he might try to cover a bit too much. The sheer amount of suggested supplements or case-specific recommendations were mind boggling in scope; if you have a particular issue that might interfere with a fasting plan, he's got you covered. But my head is still swimming from the useless information I had to comb through on Kindle in order to get back to the meat of the issue.
The author also has very specific views that despite good intentions can still be somewhat overwhelming. It's the usual situation you would find if one of your friends becomes completely obsessed with a topic and then only talks about that topic until you want to throw yourself off abridge just to get away. There's level of detail that can greatly ensure your best success for whatever reason you are going to fast but following it might just make you too frustrating with the fasting to want to continue. The author wants to give you plenty of options but that may be something that just confuses when actually implementing the advice given.
I appreciate and respect the dedication and level of detail as well as the scope. But honestly felt it was too much and could have used better organization to help readers navigate the parts useful to them and avoid the parts that were not. As well, I have never in 10 years of heavy health book readings come across so many unknown and strange supplements before. I felt I needed a medical dictionary or kooky health store inventory to keep up.
Because the author is a Youtuber, there are plenty of references to go check out his channel for more information and join his community for support. In that way, I guess this is also an advertisement that you get to pay for, which does affect my rating. I think the author has the right idea and some good information and I do believe others may get much better use out of the book than I did. Reviewed from an advance reader copy provided by the publisher.
March 29, 2022
Originally posted on my blog: Nonstop Reader.
Intermittent Fasting Made Easy is an accessible practice based overview on intermittent fasting for weight loss, energy and muscle building by Thomas DeLauer. Due out 12th Apr 2022 from Quarto on their Fair Winds Press imprint, it's 256 pages and will be available in paperback and ebook formats.
There has never been a dearth of diet and weight loss books. It's a huge booming industry. What has changed radically is the science-based understanding of physiology and metabolism which has led to more specific targeted practice and plan for working *with* our bodies' and metabolism instead of against them.
The author speaks well and convincingly (and enthusiastically) about intermittent fasting and provides quite a lot of benefits of eating on a schedule: saving time (by not sitting in your car in a fast food drive through), regulating sleep patterns, gaining energy, losing weight, correcting insulin resistance, and more. The introduction covers what intermittent fasting is, and the benefits both physical and mental. The following sections cover how to get started, how to optimize results (weight loss, reducing inflammation, sleep quality, hormonal balance), and maintenance.
Although this is very much a layperson accessible book, and I found the information easy to understand, the book is annotated throughout and the source material (bibliography included in the back) comes from high quality sources.
There are no specific meal plans or food lists included here. The author presents the information and allows readers to formulate their own plans (with guidance) rather than presenting a rigid set of inflexible rules. I also liked that he says to expect unsolicited advice. Throughout the book small bullet lists of important points are given in highlighted text boxes give readers short, concise info in easy-to-remember bits.
New vocabulary and concepts are defined in the text. The book does include a comprehensive chapter annotations list and cross referenced index.
Four stars. There's a lot of good information here. Sometimes it reads a bit like an infomercial, but I enjoyed the author's enthusiasm and I also liked that he backs up his information with practice based scientific sources.
Disclosure: I received an ARC at no cost from the author/publisher for review purposes.
Intermittent Fasting Made Easy is an accessible practice based overview on intermittent fasting for weight loss, energy and muscle building by Thomas DeLauer. Due out 12th Apr 2022 from Quarto on their Fair Winds Press imprint, it's 256 pages and will be available in paperback and ebook formats.
There has never been a dearth of diet and weight loss books. It's a huge booming industry. What has changed radically is the science-based understanding of physiology and metabolism which has led to more specific targeted practice and plan for working *with* our bodies' and metabolism instead of against them.
The author speaks well and convincingly (and enthusiastically) about intermittent fasting and provides quite a lot of benefits of eating on a schedule: saving time (by not sitting in your car in a fast food drive through), regulating sleep patterns, gaining energy, losing weight, correcting insulin resistance, and more. The introduction covers what intermittent fasting is, and the benefits both physical and mental. The following sections cover how to get started, how to optimize results (weight loss, reducing inflammation, sleep quality, hormonal balance), and maintenance.
Although this is very much a layperson accessible book, and I found the information easy to understand, the book is annotated throughout and the source material (bibliography included in the back) comes from high quality sources.
There are no specific meal plans or food lists included here. The author presents the information and allows readers to formulate their own plans (with guidance) rather than presenting a rigid set of inflexible rules. I also liked that he says to expect unsolicited advice. Throughout the book small bullet lists of important points are given in highlighted text boxes give readers short, concise info in easy-to-remember bits.
New vocabulary and concepts are defined in the text. The book does include a comprehensive chapter annotations list and cross referenced index.
Four stars. There's a lot of good information here. Sometimes it reads a bit like an infomercial, but I enjoyed the author's enthusiasm and I also liked that he backs up his information with practice based scientific sources.
Disclosure: I received an ARC at no cost from the author/publisher for review purposes.
January 12, 2022
Intermittent Fasting Made Easy by Thomas DeLauer is a book designed for people who are interested in trying out fasting but don't know how or where to start. You're a little bit interested in the science behind fasting, but mostly you just want to know how it's going to benefit your health and how to do it safely. The book is organized into four parts, 1) and introduction to fasting and how it will help the health of your body and mind, 2) the nitty gritty details about what to do and when, 3) how you can take things to the next level (if you want to), and 4) how to maintain.
I had been doing intermittent fasting for about three months when I read this, after having read both of Jason Fung's books, so I was relatively familiar with how this lifestyle works. The nice thing about Thomas DeLauer's book is how well it it organized. Want any example schedule of what to eat when for your day? How to reduce inflammation? How to get better sleep? Just turn to the index and find that section. Want to get really deep into the details with a bunch of acronyms that might go over your head? It's optional, but you can do that too if the mood strikes you!
I did get a little bit overwhelmed in the sections about how to break your fast. I learned I was supposed to consume cinnamon, magnesium, and salt prior to eating a meal, but not how much or how exactly to do that. There are a number of supplements that are also recommended but not quantities. This is not necessarily a bad thing though since it encourages connection with your physician before making lifestyle changes.
One note I would make, intermittent fasting can be dangerous for people with a history of disordered eating. This is mentioned in the beginning of the book but I believe it is actually a contraindication and not just something to be approached with caution.
Overall this is a very useful reference guide, both for people just starting out and for those who have been trying intermittent fasting for a while and want to dig a little deeper. I'll be going back to the text from time to time when I am ready to for the next steps. Thank you to Thomas DeLauer, Quarto, and Edelweiss for the opportunity to read this free e-arc in exchange for an honest review.
I had been doing intermittent fasting for about three months when I read this, after having read both of Jason Fung's books, so I was relatively familiar with how this lifestyle works. The nice thing about Thomas DeLauer's book is how well it it organized. Want any example schedule of what to eat when for your day? How to reduce inflammation? How to get better sleep? Just turn to the index and find that section. Want to get really deep into the details with a bunch of acronyms that might go over your head? It's optional, but you can do that too if the mood strikes you!
I did get a little bit overwhelmed in the sections about how to break your fast. I learned I was supposed to consume cinnamon, magnesium, and salt prior to eating a meal, but not how much or how exactly to do that. There are a number of supplements that are also recommended but not quantities. This is not necessarily a bad thing though since it encourages connection with your physician before making lifestyle changes.
One note I would make, intermittent fasting can be dangerous for people with a history of disordered eating. This is mentioned in the beginning of the book but I believe it is actually a contraindication and not just something to be approached with caution.
Overall this is a very useful reference guide, both for people just starting out and for those who have been trying intermittent fasting for a while and want to dig a little deeper. I'll be going back to the text from time to time when I am ready to for the next steps. Thank you to Thomas DeLauer, Quarto, and Edelweiss for the opportunity to read this free e-arc in exchange for an honest review.
March 12, 2022
A Thorough Guide to Best Practices
There have been lots of popular articles about intermittent fasting; certainly enough to give an interested person a basic sense of the practice. This book does an excellent job of going that extra further mile, laying out the science behind intermittent fasting and providing guidance on how best to approach and engage with fasting.
After a congenial and upbeat, (and remarkably nonjudgmental), introduction the heart of the book addresses the key stages of intermittent fasting - the fasting window (length), prefast eating, breaking the fast, and the eating window. Everything is very straightforward and eminently sensible.
There are very helpful suggestions about what to eat just before and immediately after fasting, but the book doesn't have eating plans or recipes or the sorts of food chapters you usually find in a diet book. This is not, practically speaking, a diet book; it's an eating schedule book with tips about how to stay on schedule.
There is a lot of information and advice about supplements, which I skimmed over since I'm not a supplement fan. If you are, the discussion of which supplements aid and which supplements obstruct progress may be very helpful. There's also an attempt to frame fasting within the bounds of some other diet the reader may be on while eating, (keto, paleo, Mediterranean, and so on). That was a helpful and unexpected angle. (For example fasting and a keto diet are two distinct approaches to a similar end, and melding them is an interesting idea.)
So, bottom line? An excellent introduction and probably all you would need to start a successful fasting practice. The hacks and "supercharging" tips might be a bridge too far for some, but are certainly worth thinking about. A nice and thoughtfully, (and cheerfully), presented guide.
(Please note that I received a free advance ecopy of this book without a review requirement, or any influence regarding review content should I choose to post a review. Apart from that I have no connection at all to either the author or the publisher of this book.)
There have been lots of popular articles about intermittent fasting; certainly enough to give an interested person a basic sense of the practice. This book does an excellent job of going that extra further mile, laying out the science behind intermittent fasting and providing guidance on how best to approach and engage with fasting.
After a congenial and upbeat, (and remarkably nonjudgmental), introduction the heart of the book addresses the key stages of intermittent fasting - the fasting window (length), prefast eating, breaking the fast, and the eating window. Everything is very straightforward and eminently sensible.
There are very helpful suggestions about what to eat just before and immediately after fasting, but the book doesn't have eating plans or recipes or the sorts of food chapters you usually find in a diet book. This is not, practically speaking, a diet book; it's an eating schedule book with tips about how to stay on schedule.
There is a lot of information and advice about supplements, which I skimmed over since I'm not a supplement fan. If you are, the discussion of which supplements aid and which supplements obstruct progress may be very helpful. There's also an attempt to frame fasting within the bounds of some other diet the reader may be on while eating, (keto, paleo, Mediterranean, and so on). That was a helpful and unexpected angle. (For example fasting and a keto diet are two distinct approaches to a similar end, and melding them is an interesting idea.)
So, bottom line? An excellent introduction and probably all you would need to start a successful fasting practice. The hacks and "supercharging" tips might be a bridge too far for some, but are certainly worth thinking about. A nice and thoughtfully, (and cheerfully), presented guide.
(Please note that I received a free advance ecopy of this book without a review requirement, or any influence regarding review content should I choose to post a review. Apart from that I have no connection at all to either the author or the publisher of this book.)
August 6, 2022
Once again, an intermittent fasting book that contradicts the "rules" from other people. (Cream/fat will break your fast, but citrus is fine?)
DeLauer writes almost exclusively about the properties of enzymes/hormones/amino acids, and how the nutrients affect your hormones to turn fat-burning on and off. It's so detailed I lose track of what foods he's actually talking about. It would be good if you're in a serious plateau and need to change what you eat to shake out of it.
And despite advertising that his plan is simple and easily adaptable, he comes up with a crazy-convoluted plan to break your fast EACH time, and weird lists of which foods you can't eat first. Also doesn't account well enough for people who need to adapt the plan to fit around, you know, WORK. (Disclaimer: I've been using intermittent fasting for 18 months now and had great results with eating patterns I fit around my work/family schedule, without cutting out any food groups wholesale, so I'm probably unreasonably biased.)
DeLauer writes almost exclusively about the properties of enzymes/hormones/amino acids, and how the nutrients affect your hormones to turn fat-burning on and off. It's so detailed I lose track of what foods he's actually talking about. It would be good if you're in a serious plateau and need to change what you eat to shake out of it.
And despite advertising that his plan is simple and easily adaptable, he comes up with a crazy-convoluted plan to break your fast EACH time, and weird lists of which foods you can't eat first. Also doesn't account well enough for people who need to adapt the plan to fit around, you know, WORK. (Disclaimer: I've been using intermittent fasting for 18 months now and had great results with eating patterns I fit around my work/family schedule, without cutting out any food groups wholesale, so I'm probably unreasonably biased.)
April 25, 2022
I started intermittent fasting a few months ago but I did not know enough about it. It felt right for me but I was not sure I was doing it right. And then, this book came along.
I found it very informative and very well presented. The author has definitely researched it in depth for his own purposes and takes us through the science around it and a comprehensive set of advice. Of course, the book details how and when to fast, and for how long. But it also goes in a lot of details about how to break the fast because this is an essential piece of information often overlooked and about supplementation (maybe a bit too complex for me) and a variety of nutrition advice. There is also a lot of advice and information about broader topics about healthy lifestyle which can complement the intermittent fasting. The book concludes with a very useful toolbox.
I learned a lot with this book and it definitely gives me an informed and stronger basis to continue my own journey.
I found it very informative and very well presented. The author has definitely researched it in depth for his own purposes and takes us through the science around it and a comprehensive set of advice. Of course, the book details how and when to fast, and for how long. But it also goes in a lot of details about how to break the fast because this is an essential piece of information often overlooked and about supplementation (maybe a bit too complex for me) and a variety of nutrition advice. There is also a lot of advice and information about broader topics about healthy lifestyle which can complement the intermittent fasting. The book concludes with a very useful toolbox.
I learned a lot with this book and it definitely gives me an informed and stronger basis to continue my own journey.
March 17, 2022
This book explains so much about intermittent fasting, it makes it seem easy (which it is), and it made a lot of sense to me. It was interesting reading the author’s back story, from when he started, how he adjusted, and seeing where he is now. Some great strategies, lots of mindfulness, and always practical. You do what fits you. You know your body and mind. No one else, per Thomas DeLauer. I’ve been doing my own version of intermittent fasting for over a year now, and I’ve been unclear about certain aspects, I’m happy to say this book has answered all my questions and more. All the information you need about Intermittent Fasting in one neat book.
I received an advanced copy of this book from the publisher via NetGalley. This is my honest review.
I received an advanced copy of this book from the publisher via NetGalley. This is my honest review.
April 18, 2023
This book has several helpful, specific ways of getting the most out of fasting (for any length). A few notes I made:
Low carb before the fast.
Use fasting mimicking foods to prolong your fast: algol or cod liver oil, flax, macadamia nuts, mct oil, olives, unsweetened dark chocolate.
Cinnamon late in fast before eating.
Apple cider vinegar, caffeine, pepper, ginger, turmeric, lemon verbena tea during fast to make it even more effective.
Small meal of lean protein about an hour before a big meal, to break the fast.
Low carb before the fast.
Use fasting mimicking foods to prolong your fast: algol or cod liver oil, flax, macadamia nuts, mct oil, olives, unsweetened dark chocolate.
Cinnamon late in fast before eating.
Apple cider vinegar, caffeine, pepper, ginger, turmeric, lemon verbena tea during fast to make it even more effective.
Small meal of lean protein about an hour before a big meal, to break the fast.
June 1, 2022
This book was a solid book on fasting and offered some really great advice. It was very heavy in science; however, it wasn’t always explained well and often the author would often use only one study to back up his claims, which isn’t ideal especially when often the study’s claim wasn’t a direct correlation to the claim the author was making. Nonetheless, the book had lots of good advice and information that would be helpful for somebody new to fasting or wanting more information.
May 17, 2022
As someone who is new to fasting, I found this incredibly informative. The author broke down the science and logistics of fasting in an easy to understand way. I found some sections repetitive and basic, but there were some I bookmarked for future reference. Overall, a great read for someone new to intermittent fasting!
March 14, 2022
Intermittent Fasting Made Easy by Thomas DeLauer
A very good title for anyone about to enter the world of intermittent fasting or for those who need further guidance. Great tips and ideas to get you back on track.
A very good title for anyone about to enter the world of intermittent fasting or for those who need further guidance. Great tips and ideas to get you back on track.
May 19, 2022
If you are thinking about intermitten fasting, look no further. This book really does make it easy. It’s definitely less overwhelming than other books I’ve read on the topic. There are a lot of helpful tips throughout.
May 5, 2022
Excellent thankyou this has certainly helped me as I have been advised to intermittent fasting by my GP.
This book breaks down everything clearly and very well written
This book breaks down everything clearly and very well written
June 4, 2022
Lots of good information in an easy to read format
August 16, 2022
Motivational
I learned new things about fasting. This book motivated me to return to intermittent fasting life style. It was easy to read with great tips and advice.
I learned new things about fasting. This book motivated me to return to intermittent fasting life style. It was easy to read with great tips and advice.
May 2, 2024
Good info. Would have liked more specific info on the fasting benefits tho.
October 12, 2024
The first couple of chapters were wonderful. I love the science behind fasting. But then it just began to be eat this eat that and I don't buy into that. He is just a social influencer
Displaying 1 - 20 of 20 reviews