Fast. Feast. Repeat. audiobook cover - The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting

Fast. Feast. Repeat.

The Comprehensive Guide to Delay, Don't Deny® Intermittent Fasting

Gin Stephens

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Health & Nutrition

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Fast. Feast. Repeat.
Fasting vs. Dieting+
Health Benefits+
Fasting Protocols+
The Clean Fast+
Importance of Variation+
Food and Appetite+

Quiz — Test Your Understanding

Question 1 of 7
According to the text, why does fasting prevent the metabolic slowdown typically associated with traditional dieting?
  • A. Fasting forces the body to constantly digest food, keeping the metabolic rate artificially high.
  • B. Because fasting draws on stored fat, the body does not react as though it is facing starvation.
  • C. Fasting increases the body's production of insulin, which directly stimulates the metabolism.
  • D. Fasting requires you to eat only raw foods, which require more energy to burn.
Question 2 of 7
What is 'autophagy' in the context of fasting?
  • A. The process of the body breaking down and repurposing unwanted or damaged parts of cells.
  • B. The body's natural tendency to maintain stability and balance, such as body temperature.
  • C. The hormonal response that triggers extreme hunger when blood sugar drops.
  • D. A specific fasting schedule that involves eating one meal every 48 hours.
Question 3 of 7
Why are zero-calorie diet sodas and fruit-flavored teas prohibited during a 'clean' fast?
  • A. They contain hidden calories that accumulate and break the fast.
  • B. The artificial sweeteners cause severe dehydration and headaches.
  • C. Sweet and food-like tastes can trigger an insulin response even without actual calories.
  • D. They slow down the digestive tract and prevent autophagy from initiating.
Question 4 of 7
What does the author suggest doing to overcome weight loss plateaus and prevent homeostasis?
  • A. Gradually decrease your daily calorie intake by 100 calories each week.
  • B. Switch to a strict raw food diet during your eating windows.
  • C. Fast for more than 48 hours at least twice a week.
  • D. Vary your fasting style, such as changing the length of your eating window or switching to an up-and-down-day approach.
Question 5 of 7
How does intermittent fasting help retrain your appetite over time?
  • A. It permanently shuts down the production of all hunger hormones.
  • B. It reduces ghrelin (the hunger hormone) and increases leptin (the satiety hormone).
  • C. It shrinks the physical size of the stomach so it can only hold one meal a day.
  • D. It trains the brain to rely entirely on external cues, like calorie counting, to know when to stop eating.
Question 6 of 7
What does the fasting ratio '19:5' indicate?
  • A. 19 days of normal eating followed by 5 days of fasting.
  • B. Eating 19 small meals per week and fasting for 5 days.
  • C. 19 hours of fasting followed by a 5-hour eating window.
  • D. Consuming 19% carbohydrates and 5% fats during meals.
Question 7 of 7
What actionable advice does the text provide for dealing with intense hunger pangs during a fast?
  • A. Chew a piece of sugar-free gum to distract your brain.
  • B. Drink a small glass of flavored sparkling water.
  • C. Set a timer for 30 minutes to see if the hunger passes before deciding to eat.
  • D. Break the fast immediately with a small 500-calorie meal.

Fast. Feast. Repeat. — Full Chapter Overview

Fast. Feast. Repeat. Summary & Overview

Fast. Feast. Repeat. (2020) takes readers on a whistle-stop tour of the theory and practice of intermittent fasting. Drawing on cutting-edge research and immersion in the culture of the fasting community, Fast. Feast. Repeat. lays out the whys and hows of fasting in gripping detail.

Who Should Listen to Fast. Feast. Repeat.?

  • Serial dieters trying to lose weight for good
  • Amateur nutritionists interested in human health
  • Skeptics who think fasting is just another fad

About the Author: Gin Stephens

Gin Stephens is a health coach, author, and educator who divides her time between Georgia and South Carolina. She’s been practicing intermittent fasting since 2014 and is the author of the best-selling book Delay, Don’t Deny.

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