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I wouldn’t recommend you run out and purchase this book. But if it’s available at your library and you are interested in a lay person’s take on intermittent fasting, this book is a short and easy read.
I have included some of the science links in the book at the end of my notes.
Delay Don’t Deny
By Gin StephensDoctors are experts in pathology and pharmacology, not prevention
Obese body = broken machine
Your body is either burning fuel from your last meal, stored glycogen or fat. There are no other options.
Dr Robyn note: Your body wants nothing more than to be healthy. You just have to let it.
We are constantly in the fed state. We never access our stored fat.
Persistent Metabolic Adaption – your metabolic rate slows down to protect you during famine
Resting energy expenditure during fasting
Autophagy – body breaking down and removing junk
Fasting causes our bodies to use excess proteins – including excess skin (Dr Robyn note – interesting and useful information)
It is impossible to feed a toddler who isn’t hungry (Dr Robyn note: Unless you offer sugar)
Our bodies have been taught over years of eating at meal times (arbitrary) to eat regardless of hunger.
Get your hunger and “I’m full” signals back in order (appetite correction) and you’ll never count another calorie. “Hallelujah and pass the collection plate.” (That line was too funny to leave out of my notes!)
AC: the power of appetite correction and The fast 5 diet – Dr Bert Herring (other books she references)
Your body will fall into a rhythm of when to expect food. Dr Robyn note: you already have a rhythm. The goal is to change it to a healthier rhythm
It is much more peaceful because you don’t have to think about “should I eat this now?” If you are fasting – no thought required
Getting your body to adjust can be challenging. Your body gets mad because you are ignoring it and it doesn’t want to burn fat (Dr Robyn note – it might not remember how and certainly doesn’t feel like re-learning it) = toxic/false hunger
You can either make you body burn fat or allow it to only store fat while demanding to burn only glucose and glycogen
It takes a surprising amount of energy to digest food = afternoon slump (Dr Robyn note –animal products more than plant-based foods)
Once you teach your body to burn fat you will wonder how you ate so much so often
Tip – You already have an eating window. It’s just really large. You can gradually shorten your window.
Fasting = it is easy to count to zero
4:3 Fast on Sunday, Tuesday and Thursday
Fasting during an event – no one notices that you aren’t eating (Dr Robyn note – unless it’s a sit-down meal. Then everyone notices) If you decide to eat the food has to REALLY be worth it.
No extreme calorie restriction! (Dr Robyn note – science suggests that you will eat about 90% of the calories you would have eaten had you not been fasting)
When your body’s hormones are working properly (Dr Robyn note – and you are eating real food) your food intake will naturally adjust to meet your body’s needs, nothing more
Don’t expect your body to be perfect at it right away. It has to re-learn and that takes time.
Your hormones will get back in balance. Just give them a couple of weeks.
I’m not going to tell you how long your window should be (Dr Robyn note – or what type of fasting is right for you)
Once your body figures it out you won’t even have to time your fasting window. Your body will just know.
Every day doesn’t have to be perfect. It’s not a religion
Intermittent fasting has advantages over dieting – but it’s not magic
Dr Robyn note – take care of your body and it will take care of you
Things that taste sweet cause an insulin release. Even if they are zero calorie foods (Dr Robyn note – even just swishing it in your mouth and spitting it out is enough to release insulin)
Stop trying to work in “free” foods. Just fast.
Don’t listen to everything you read in online groups. Most peoples are speaking from personal experience or hearsay, not research.
You don’t have to be perfect every day for it to work. You can’t “fail” or be “bad”
Saturday is NOT a special occasion. You need to define what is a special occasion in your life.
Anything that happens weekly is part of your lifestyle = not special.
Don’t “cheat” – plan and enjoy every bit of it. But pay attention to how your feel (physically and emotionally)
If you weigh yourself, do so daily and only compare weekly averages. Everything else is just noise.
Food is something to be savored. Be a snob about it and enjoy every bite.
Your goal weight is not a finish line. Health is forever.
No one lectures you when you’re overweight. But start skipping meals (Dr Robyn note: or eating only plants) and suddenly everyone you know will become a nutrition expert.
The more you know and the better read you are the easier it is to deal with other people pressuring you.
How you eat is no one’s business but yours.
It is usually the people closest to you who push the hardest
Remove yourself from social media groups that give bad advice. (Dr Robyn note – this is GREAT advice!)
If you are insulin resistant you may have insulin in your blood all the time. It will take fasting longer to “work” Give your body time to heal.
Give your body time to realize there isn’t a famine
Exercise for your health. Not for weight loss.
Links she included in the book:
Persistent metabolic adaption – https://www.ncbi.nlm.nih.gov/pubmed/27136388
Increased metabolism when Fasting https://www.ncbi.nlm.nih.gov/pubmed/10837292
Benefits of fasting https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/
degrading and recycling cellular components https://www.nobelprize.org/prizes/medicine/2016/press-release/
Hormonal Regulators of Appetite https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2777281/
Eating one meal a day is healthy https://www.ncbi.nlm.nih.gov/pubmed/17413096
Calorie burn adapting to exercise https://www.cell.com/current-biology/fulltext/S0960-9822(15)01577-8
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