Fast Feast Repeat Book Summary (PDF) by Gin Stephens

“Fast. Feast. Repeat.” is a comprehensive guide to intermittent fasting, a popular weight loss and health improvement strategy. Written by Gin Stephens, the book provides insights into the science behind intermittent fasting and its numerous benefits, including fat loss, improved health, and increased longevity.

The book emphasizes that intermittent fasting is not a diet, but rather a lifestyle change that focuses on when you eat, rather than what you eat. By following an intermittent fasting plan, you can enjoy your favorite foods without feeling deprived.

1.Intermittent fasting and fat loss:

The human body is designed to store excess energy as fat for future use. This is a survival mechanism that served our ancestors well during times of scarcity. However, in today’s world of abundant food, this mechanism often works against us, leading to obesity and related health problems. Intermittent fasting is a powerful tool to combat this issue. It works by reducing insulin levels in the bloodstream. Insulin is a hormone that regulates blood sugar levels and promotes fat storage. When we eat, especially foods high in sugar or carbohydrates, our bodies release insulin to help process the incoming energy. High insulin levels prevent the body from breaking down fat reserves for energy. By fasting intermittently, we allow our insulin levels to drop, which in turn enables the body to enter a state of fat-burning, known as ketosis. This is a natural and efficient way to lose weight and improve metabolic health.

2.Fasting versus traditional diets:

Traditional diets often focus on calorie restriction, which can lead to a slower metabolism and increased hunger. This is because when you restrict calories, your body perceives it as a threat and responds by increasing hunger hormones and slowing down metabolism to conserve energy. This is often why many people find it hard to stick to diets and why they often regain weight after stopping a diet. On the other hand, intermittent fasting does not trigger this starvation response. Instead, it allows the body to use its stored fat for energy, leading to weight loss without the negative effects of hunger and a slower metabolism. This makes intermittent fasting a more sustainable and effective approach to weight loss.

3.Health benefits of intermittent fasting:

Beyond weight loss, intermittent fasting offers a range of health benefits. It can improve cognitive function, increase longevity, and reduce the risk of chronic diseases. Fasting triggers a process called autophagy, where cells self-cleanse by removing damaged components, leading to improved cellular function and renewal. This process is believed to contribute to the prevention of neurodegenerative diseases like Alzheimer’s and Parkinson’s. Fasting also improves insulin sensitivity, which can help prevent type 2 diabetes. Furthermore, studies have shown that intermittent fasting can reduce inflammation, a key driver of many chronic diseases.

4.Various fasting methods:

There are several methods of intermittent fasting, each with its own set of rules and benefits. The 16:8 method involves fasting for 16 hours and eating within an 8-hour window. This method is popular due to its flexibility and ease of implementation. The 5:2 method involves eating normally for five days of the week and restricting calories to about 500-600 on two non-consecutive days. This method can be beneficial for those who find daily fasting challenging. The One Meal a Day (OMAD) method involves eating just one meal a day, typically within a one-hour eating window. This method can lead to significant weight loss but requires a high level of discipline.

5.Clean fasting:

To reap the full benefits of intermittent fasting, it’s important to fast “clean.” This means avoiding anything that could spike insulin levels during the fasting period. This includes sweeteners, flavored drinks, and excessive amounts of caffeine. Water, black coffee, and plain tea are generally considered acceptable during the fasting period. Clean fasting ensures that your body stays in a state of fat-burning and autophagy during the fasting period.

6.Changing your fasting style:

For optimal results, it’s recommended to occasionally change your fasting style. This is because the body is highly adaptable and can become accustomed to a particular fasting routine, leading to a plateau in weight loss. By changing your fasting style, you keep your body guessing and adapting, which can help prevent plateaus and maintain progress. Also read more here:


“Fast. Feast. Repeat.” offers a practical and flexible approach to weight loss and improved health through intermittent fasting. By understanding the science behind fasting and choosing a method that suits your lifestyle, you can achieve lasting results and enjoy a healthier, more vibrant life. As with any lifestyle change, it’s important to consult with a healthcare professional before starting an intermittent fasting regimen, especially for those with underlying health conditions.

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