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Unlocking the Potential of Intermittent Fasting: Insights from 'Fast, Feast, Repeat'

Intermittent Fasting (IF) has emerged as a popular lifestyle choice for those seeking improved health and weight management. The book "Fast. Feast. Repeat" by Gin Stephens offers a comprehensive look at this approach, providing insights that demystify intermittent fasting. In this blog, we'll explore key takeaways from Stephens' book and how they can be applied to your IF journey.

Understanding Intermittent Fasting

Intermittent fasting isn't just a diet; it's a pattern of eating that cycles between periods of fasting and eating. Unlike diets that specify what foods to eat, IF focuses on when to eat. This approach has roots in human evolutionary history and is backed by modern science for its health benefits.

The Protocols of IF: "Fast. Feast. Repeat" outlines various IF methods, such as:

  • Time-Restricted Eating (TRE): Limiting your eating window each day, commonly the 16/8 method.

  • 5:2 Approach: Eating normally for five days and reducing calorie intake on two days.

  • Eat-Stop-Eat: Involving 24-hour fasts once or twice a week.

  • Alternate-Day Fasting: Alternating between normal eating days and fasting or reduced-calorie days.

Starting Your IF Journey: Embarking on IF requires a personalized approach. Here are some tips:

  1. Choose the Right Protocol: Consider your lifestyle, health goals, and what feels sustainable to you.

  2. Gradual Transition: Start with a wider eating window and gradually shorten it.

  3. Hydration is Key: Drink plenty of water during fasting periods.

  4. Mindful Eating: Focus on nutritious foods during your eating windows.

Health Benefits:

The book highlights several benefits of IF, including weight loss, improved metabolic health, and potential brain health and longevity benefits. However, it's crucial to approach IF with realistic expectations and understand that results can vary.

Common Challenges and Solutions:

Newcomers to IF might face challenges like hunger pangs or energy dips. "Fast. Feast. Repeat." suggests strategies like staying hydrated, keeping busy during fasting periods, and ensuring nutrient-rich meals when you do eat.

Who Should Avoid IF:

It’s important to note that IF is not suitable for everyone. Children, pregnant women, individuals with certain medical conditions, or those with a history of eating disorders should consult healthcare professionals before starting IF.


"Fast. Feast. Repeat." provides a deep dive into the world of intermittent fasting, offering a flexible approach tailored to individual needs and preferences. As with any lifestyle change, it's recommended to consult with healthcare providers to ensure it aligns with your health needs.

Further Reading:

To explore more about intermittent fasting and Gin Stephens' approach, consider reading "Fast. Feast. Repeat." for a comprehensive guide. Additionally, visiting her website here offers more insights and community support for those on their IF journey.

This blog provides an overview based on the book "Fast. Feast. Repeat." by Gin Stephens. It is recommended to read the book for a detailed understanding and consult a healthcare provider before starting any new diet or fasting regimen.


Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie


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