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Delay, Don't Deny: Living an Intermittent Fasting Lifestyle
Tired of counting calories, eliminating foods from your diet, or obsessing about food all day? If so, an intermittent fasting lifestyle might be for you! In this book, you will learn the science behind intermittent fasting, and also understand how to adjust the various intermittent fasting plans to work for your unique lifestyle. The best part about intermittent fasting is that it doesn't require you to give up your favorite foods! You'll learn how to change WHEN to eat, so you don't have to change WHAT you eat. Are you ready to take control of your health, and finally step off of the diet roller coaster? All you have to do is learn how to "Delay, Don't Deny!" (Delay, Don't Deny, TM)
178 pages, Kindle Edition
First published December 30, 2016
3338 people are currently reading
3688 people want to read
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Displaying 1 - 30 of 606 reviews
April 19, 2018
For the first time ever, I feel empowered by a way of eating. This book introduced me to an eating lifestyle that doesn't leave me feeling deprived or guilty for indulging. It's changing my love/hate relationship with food, which I never thought possible. I've been practicing IF with clean fasting for a month now and I'm down 22 pounds with the least effort I could ever imagine (I had pancakes at Cracker Barrel this past weekend with eggs, bacon and hashbrown casserole and I still lost weight. Don't get me wrong, DDD does come with appetite correction and I crave healthier foods. But I can still have a cheeseburger, pizza or dessert if I want to as long as I stick to the clean fast and trust the process. As I progress, I find junk food is not as appealing as it once was. And that I don't feel guilty (like I ruined my diet) when I eat a piece of cheesecake inside my eating window. I'm done with diets...this works for me.
February 7, 2017
A Great Resource on Intermittent Fasting!
I've read most of the books out there on intermittent fasting. Gin Stevens does a fabulous job of covering the how-to's of fasting and is straight forward about what she found that works versus other authors' recommendations. This is a great book and one I will refer to often. I'm a fan of Dr. Jason Fung's book, The Obesity Code, but Gin's book, Delay, Don't Deny, serves as the missing puzzle piece, taking the complex science and distilling it down to what works and what doesn't. Loved it!
I've read most of the books out there on intermittent fasting. Gin Stevens does a fabulous job of covering the how-to's of fasting and is straight forward about what she found that works versus other authors' recommendations. This is a great book and one I will refer to often. I'm a fan of Dr. Jason Fung's book, The Obesity Code, but Gin's book, Delay, Don't Deny, serves as the missing puzzle piece, taking the complex science and distilling it down to what works and what doesn't. Loved it!
May 7, 2021
A quick audiobook listen that re-inspired me to stick to intermittent fasting. Less scientific than The Obesity Code: Unlocking the Secrets of Weight Loss, which changed my life, but had some real practical gems that I'm going to implement.
January 8, 2018
This book isn't fancy. I believe it is self-published. If you are looking for a fast and easy explanation of intermittent fasting this book is excellent. She refers the reader to science studies and doctors who have studied IF for further info. If you are looking for the science for IF, this book isn't for you. I am glad I read it.
February 25, 2020
I have been doing OMAD for several months and slowly but easily lost 20 lbs. I was hoping to avoid “clean” fasts because I love cream in my coffee but the OMAD lifestyle is so delightful I have been able to jump start the weight loss by avoiding all calories before around 3:30-4:00 each day. It really is the most fun diet! I thoroughly enjoyed Gin’s humor and honesty.
To tell the truth I never thought I could fast so to find it this easy has been huge for me. And my energy levels are up.
To tell the truth I never thought I could fast so to find it this easy has been huge for me. And my energy levels are up.
March 13, 2025
▼ 2025 ▼ (5 stars for second edition)
I love this book and could read it over and over again. I have, I guess. The updated chapters, especially on ADF (Alternate Day Fasting) are helpful.
Updated success stories appendix was ♥. Remember, your mileage may vary. Here are a few.
▼ Freedom from decision fatigue
▼ Prescription glasses changed three times due to improved eye sight
▼ My migraines are a thing of the past
▼ My skin is so soft
▼ Plantar fasciitis: gone
▼ Dry eyes: gone
▼ (Woman who had 100+ pounds to lose) My doctor said I only needed to lose five pounds. And when I did that, to lose another five.
>>2024<<
This is probably a 4-star book (Fast Feast Repeat is much better) because it could use some editing, but I'm going to keep the 5 stars out of gratitude. Gin has taught me well.
Fun story: the biggest response (over 1K) to anything I've posted on social media came when I quotedCharles Spurgeon Richard Capel on the Delay, Don't Delay Facebook group. Spurgeon's commentary on Psalm 9 included this quote of Capel's
He is much better, beyond treatment, thank God, and I am sleeping and exercising; suddenly fasting is easy again. Still, I thought revisiting to the book that got me on my way was a good idea.
One tweak that I use is drinking a cup of White Tea (look it up) in the morning. My stomach tolerates it and it is less processed than black and green teas.
Fast clean. Fast strong. Fast on.
**2020** 5 stars
When I first read this, I dismissed Gin Stephen's strong stand on "clean fasting". Her plan does not allow for any use of artificial sweeteners, cream in coffee, flavored sparkling water, or bone broth while intermittent fasting. But as the months passed with very little progress in my weight loss journey, I kept thinking I might need to revisit DDD.
I started listening to her two podcasts. And I got to know Gin's voice. Hers is a 'tough love' approach. I gulped. I loosened my grip on the carton of cream.
I taught myself to like black coffee. Two years ago, I didn't drink coffee. Period. Then I started drinking an occasional coffee with cream. I love my tea, but the tannic acid in black tea bothers my stomach. So now I start my mornings with a 4-ounce cup of black coffee. And I honestly enjoy it.
I wish this paragraph included impressive stats of weight loss; alas, not yet. I am going to revisit Jason Fung's Obesity Code. And I'm intrigued by Bert Herring's The Power of Appetite Correction.
**2019** 4 stars
Gin Stephens has written a combination memoir, self-help book for those wanting to lose weight while eating whatever they want. She submits that you can eat *whatever* you want, but not *whenever* you want. The key is NOT eating for 16, or 20, or 23 hours of the day. Stephens's voice is similar to Pioneer Woman. (Oops. Boom. Done.)
I appreciate her emphasis on keeping insulin low. She includes several links to NIH studies in the text. I have seen these links in footnotes of other books, but never considered reading them myself until the author suggested it.
I'm still mulling over her insistence on a strict abstinence from cream in coffee or tea, and even from flavored (but unsweetened) sparkling water (Le Croix), gum, mints, etc. It worked for her, but I've heard other experts encourage their use to help people succeed at fasting. (ETA: they are wrong!)
I think it's important to note that this book is for weight loss, not for healing diabetes.
This is the goal: to be in a place where you are listening to satiety signals and you are not fasting through sheer willpower alone.
I love this book and could read it over and over again. I have, I guess. The updated chapters, especially on ADF (Alternate Day Fasting) are helpful.
Updated success stories appendix was ♥. Remember, your mileage may vary. Here are a few.
▼ Freedom from decision fatigue
▼ Prescription glasses changed three times due to improved eye sight
▼ My migraines are a thing of the past
▼ My skin is so soft
▼ Plantar fasciitis: gone
▼ Dry eyes: gone
▼ (Woman who had 100+ pounds to lose) My doctor said I only needed to lose five pounds. And when I did that, to lose another five.
>>2024<<
This is probably a 4-star book (Fast Feast Repeat is much better) because it could use some editing, but I'm going to keep the 5 stars out of gratitude. Gin has taught me well.
Fun story: the biggest response (over 1K) to anything I've posted on social media came when I quoted
God causeth us by delay to make the more prayers; and the more we pray, the longer we stay, the more comfort we shall have, and the more sure we are that we shall have it in the latter end. Distinguish between denying and delaying.I began 2023 with regular ADF (alternate daily fasting) and got down to my lowest weight in thirty+ years (but still in the obese range-sigh). Then my husband's advanced prostate cancer brought stress, anxiety, and insomnia. And suddenly I couldn't fast. Honestly, I couldn't stop eating. #thankyoucortisol
He is much better, beyond treatment, thank God, and I am sleeping and exercising; suddenly fasting is easy again. Still, I thought revisiting to the book that got me on my way was a good idea.
One tweak that I use is drinking a cup of White Tea (look it up) in the morning. My stomach tolerates it and it is less processed than black and green teas.
Fast clean. Fast strong. Fast on.
**2020** 5 stars
When I first read this, I dismissed Gin Stephen's strong stand on "clean fasting". Her plan does not allow for any use of artificial sweeteners, cream in coffee, flavored sparkling water, or bone broth while intermittent fasting. But as the months passed with very little progress in my weight loss journey, I kept thinking I might need to revisit DDD.
I started listening to her two podcasts. And I got to know Gin's voice. Hers is a 'tough love' approach. I gulped. I loosened my grip on the carton of cream.
I taught myself to like black coffee. Two years ago, I didn't drink coffee. Period. Then I started drinking an occasional coffee with cream. I love my tea, but the tannic acid in black tea bothers my stomach. So now I start my mornings with a 4-ounce cup of black coffee. And I honestly enjoy it.
I wish this paragraph included impressive stats of weight loss; alas, not yet. I am going to revisit Jason Fung's Obesity Code. And I'm intrigued by Bert Herring's The Power of Appetite Correction.
**2019** 4 stars
Gin Stephens has written a combination memoir, self-help book for those wanting to lose weight while eating whatever they want. She submits that you can eat *whatever* you want, but not *whenever* you want. The key is NOT eating for 16, or 20, or 23 hours of the day. Stephens's voice is similar to Pioneer Woman. (Oops. Boom. Done.)
I appreciate her emphasis on keeping insulin low. She includes several links to NIH studies in the text. I have seen these links in footnotes of other books, but never considered reading them myself until the author suggested it.
I'm still mulling over her insistence on a strict abstinence from cream in coffee or tea, and even from flavored (but unsweetened) sparkling water (Le Croix), gum, mints, etc. It worked for her, but I've heard other experts encourage their use to help people succeed at fasting. (ETA: they are wrong!)
I think it's important to note that this book is for weight loss, not for healing diabetes.
This is the goal: to be in a place where you are listening to satiety signals and you are not fasting through sheer willpower alone.
August 16, 2019
I have found intermittent fasting to be the best thing I’ve come across for hormonal issues, sleeping, and General well-being. This book was recommended to me by several people and I have to say I didn’t think much of it.
This author’s entire being seems to be occupied with her pant size. Her long epilogue of all the crazy things she did to lose weight, the abuse she put herself through, and her relief at finding IF as the thing that finally “worked,” was a real turn-off for me.
Not once throughout the book does she mention all the other, more important things IF can help with. Her tone and emphasis support the idea that what you weigh and how you look should be of primary concern. There are many other, better, less crazy books that go into more detail about the science and many benefits of IF.
If your only concern is weight, this book might be for you. If knowing all the benefits of IF interest you and if you’re more concerned with your health than your pant size, give this book a miss.
This author’s entire being seems to be occupied with her pant size. Her long epilogue of all the crazy things she did to lose weight, the abuse she put herself through, and her relief at finding IF as the thing that finally “worked,” was a real turn-off for me.
Not once throughout the book does she mention all the other, more important things IF can help with. Her tone and emphasis support the idea that what you weigh and how you look should be of primary concern. There are many other, better, less crazy books that go into more detail about the science and many benefits of IF.
If your only concern is weight, this book might be for you. If knowing all the benefits of IF interest you and if you’re more concerned with your health than your pant size, give this book a miss.
November 1, 2019
It’s okay. Pretty rudimentary description of IF. It’s so strange how this book has taken off and developed a cult following when she literally directs you to all of the experts for further reading. It’s success only further explains the dumbing down of America. Oh well.
August 12, 2019
I was disappointed somewhat in this book. I've been a member of the facebook group of same title and I kept hearing "read the book; just read the book; read Gin's book" to every question that was asked on the page. Soooo, I read the book. And I still have questions - even more so, actually. For example, why haven't I lost any weight when I've clean fasted for 3 weeks? Is it because my body is insulin-resistant? She doesn't explain what that means or how to know if you are. Also, over and over on the FB group, people say you don't have to count calories or restrict what you eat during your window. However, she says quite readily in her book that if you aren't losing weight on fasting alone, you may need to adjust what you eat. I thought it would be more in-depth and explain more of the science behind intermittent fasting, but no. So, Obesity Code is next on my to-read list on this topic. She says that book is very detailed and "science-y", so hopefully it will answer my questions.
March 4, 2019
Best book on fasting!!!!
I have read this book at least three times and each time I uncover something else that I need to apply to my life. Gin Stephens presents information in an informal tone and explains why Intermittent Fasting works for weight loss and other health issues. I love reading about her story on her own weight loss – which isn’t actually presented until the end of the book in the appendix section. The thing that is truly solid about Dealt, Don’t Deny , is that she uses scientific and medical resources to back up her claims.
I highly recommend reading this book along with Dr Fung’s The Obesity Code to really grasp why intermittent fasting is important and how to reverse insulin resistance.
I have read this book at least three times and each time I uncover something else that I need to apply to my life. Gin Stephens presents information in an informal tone and explains why Intermittent Fasting works for weight loss and other health issues. I love reading about her story on her own weight loss – which isn’t actually presented until the end of the book in the appendix section. The thing that is truly solid about Dealt, Don’t Deny , is that she uses scientific and medical resources to back up her claims.
I highly recommend reading this book along with Dr Fung’s The Obesity Code to really grasp why intermittent fasting is important and how to reverse insulin resistance.
February 24, 2018
Good intro on info about intermittent fasting. the author makes the lifestyle sound quite doable. she also says she's giving info about the different methods (and she does to some extent) but really pushes the method she finds most helpful, to the point that she will kick people out of/not allow entry into her Facebook group if they don't agree. this is funny considering that a lot of the book is her saying, "this is what worked for me," while absolutely slamming people who don't follow her methods of fasting. it did get me interested in reading some of the books she recommends in order to broaden my horizons, as it were.
November 21, 2017
No substance
Book is about her journey and summary of her many diets. I found it interesting that she lost much of her weight on HCG diet and the 5 bite diet (that was a new one for me) but is using this book to promote OMAD as weight loss diet. She is using this more to maintain the weight she lost on unhealthy crash diets. But, IF is covered in the book and this is simple to follow. Of all the fasting programs OMAD makes the most sense to me. Hope it works !
Book is about her journey and summary of her many diets. I found it interesting that she lost much of her weight on HCG diet and the 5 bite diet (that was a new one for me) but is using this book to promote OMAD as weight loss diet. She is using this more to maintain the weight she lost on unhealthy crash diets. But, IF is covered in the book and this is simple to follow. Of all the fasting programs OMAD makes the most sense to me. Hope it works !
June 14, 2020
Anytime an author of a book offering dietary advice repeatedly reminds you that they are not a doctor or a nutritionist and that they aren’t qualified to give advice but will be more than happy to refer you to books that actually are written by qualified professionals, you should probably just move on. Save your money. Buy all the great books she recommends instead.
I get that some people might appreciate her simplification based on her understanding. I also appreciate that she lost 80 pounds and at the time of the writing had kept it off for two years. She has clearly beat the odds.
And to be honest I could have gotten over the oversimplification and slight misrepresentation of facts. The writing was just not that great. Exclamation points every other sentence. Silly jokes that add nothing.
Maybe others find her tone cute or endearing, I just found it annoying.
If you are really interested in benefits of intermittent fasting, read The Obesity Code or the Circadian Clock. If you are more interested in a personal testimonial and don’t mind amateurish writing with obnoxious punctuation, then go for it.
I am clearly in the minority based on rating here so there’s that. I just could not finish this relatively short book and returned about 1/4 of way through.
I get that some people might appreciate her simplification based on her understanding. I also appreciate that she lost 80 pounds and at the time of the writing had kept it off for two years. She has clearly beat the odds.
And to be honest I could have gotten over the oversimplification and slight misrepresentation of facts. The writing was just not that great. Exclamation points every other sentence. Silly jokes that add nothing.
Maybe others find her tone cute or endearing, I just found it annoying.
If you are really interested in benefits of intermittent fasting, read The Obesity Code or the Circadian Clock. If you are more interested in a personal testimonial and don’t mind amateurish writing with obnoxious punctuation, then go for it.
I am clearly in the minority based on rating here so there’s that. I just could not finish this relatively short book and returned about 1/4 of way through.
June 4, 2019
This review can also be found on my blog.
This is a really helpful primer if you're interested in intermittent fasting (IF). It mainly discusses using it for weight loss reasons, but does talk about other benefits as well. What I really liked was how Gin emphasized that this is actually a lifestyle change; any weight loss or benefits you experience WILL go away if you revert back to old habits completely. I liked that there wasn't any of this magic bullet BS a lot of other people will try to peddle. She also explained the biology behind how it all works and provided extensive sources, referring readers to other books so that she could give a summary without bogging this book down with technical details. I'm still a little skeptical of some aspects, but am definitely interested in trying it out and learning more!
This is a really helpful primer if you're interested in intermittent fasting (IF). It mainly discusses using it for weight loss reasons, but does talk about other benefits as well. What I really liked was how Gin emphasized that this is actually a lifestyle change; any weight loss or benefits you experience WILL go away if you revert back to old habits completely. I liked that there wasn't any of this magic bullet BS a lot of other people will try to peddle. She also explained the biology behind how it all works and provided extensive sources, referring readers to other books so that she could give a summary without bogging this book down with technical details. I'm still a little skeptical of some aspects, but am definitely interested in trying it out and learning more!
June 10, 2019
Well - I can’t say I gained much by reading this super easy read book about Stephens personal weight loss journey and how she got where she is today.... And that is pretty much all the book was. As she says this book is essentially a long description of how IF and OMAD has worked for her - and a lot of chatter about what hasn’t worked for her.
This is really not a good place to learn how to do IF, or eating healthy for that matter - and that’s maybe one of the most annoying points of my critics here - she has found a way to eat all the rubbish she wants, without gaining weight... She DOES recommend the fabulous dr Jason Fung, and well known dr. Michael Mosley amongst others, and that sort of rescues her. If you are interested in learning about IF, I would recommend starting another place...like by reading dr Fung or dr Mosleys superb books...
This is really not a good place to learn how to do IF, or eating healthy for that matter - and that’s maybe one of the most annoying points of my critics here - she has found a way to eat all the rubbish she wants, without gaining weight... She DOES recommend the fabulous dr Jason Fung, and well known dr. Michael Mosley amongst others, and that sort of rescues her. If you are interested in learning about IF, I would recommend starting another place...like by reading dr Fung or dr Mosleys superb books...
November 17, 2019
Basic information reworded and taken almost literally paragraph by paragraph with topics and chapters even in identical order from Jason Fung’s, best selling book, The Obesity Code. The medical information she writes about is not her work, it’s his. Only her personal story of what worked for her is. Making money off someone else’s work then self publishing is criminal. It’s very short, an hour tops to read. She is a teacher, not an author. I recommend getting the The Obesity Code and leave this one alone.
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December 9, 2018After years of struggling with my weight, I am so grateful to have discovered intermittent fasting. Reading and adopting the IF practices presented in Delay, Don't Deny has changed my life. Intermittent fasting not only facilitates weight loss, but also increased health and a sense of well-being.
This is not like any weight-loss book you've ever known. Gin Stephens presents an easy-to-follow, and extremely flexible plan, that we can adjust to our own schedule. By following a few key principals, we can eat whatever foods we'd like. By following the Delay, Don't Deny formula, I've learned how to listen better to the needs of my body and am thrilled to share that 16-weeks into this new lifestyle, I've already lost 20 pounds.
Aside from weight-loss, one of the things I'm most grateful for is how much time and energy I've regained as windows of time have opened up to focus on things other than preparing meals, eating, or thinking about food.
Thank you Gin! You are changing lives and rekindling dreams across the globe!
D'vorah Lansky, M.Ed. and Author
This is not like any weight-loss book you've ever known. Gin Stephens presents an easy-to-follow, and extremely flexible plan, that we can adjust to our own schedule. By following a few key principals, we can eat whatever foods we'd like. By following the Delay, Don't Deny formula, I've learned how to listen better to the needs of my body and am thrilled to share that 16-weeks into this new lifestyle, I've already lost 20 pounds.
Aside from weight-loss, one of the things I'm most grateful for is how much time and energy I've regained as windows of time have opened up to focus on things other than preparing meals, eating, or thinking about food.
Thank you Gin! You are changing lives and rekindling dreams across the globe!
D'vorah Lansky, M.Ed. and Author
April 23, 2019
It feels weird giving this book a star rating, but I'll settle for three. I've been curious to learn more about the concept of intermittent fasting, and the book does a very good job of giving a comprehensive overview as well as a good list of resources to go to for more information. Since that's what I was looking for, I guess it served its purpose. Unfortunately, as I finished the book, I found myself bothered by the overly familiar tone of the author and the way she preaches the intermittent fasting lifestyle. Also, the "testimonials" at the end had the opposite of their intended result for me. Many of them were stories of yo-yo dieting and weight loss where they ultimately "ended" with intermittent fasting, but they had only been doing it for a few weeks or months. The author herself talks about how she has finally found the way to permanently keep the weight off, but herself has only kept it off for two years. Overall, there was some pretty compelling information, but I definitely need to read more before deciding to dive in myself.
September 28, 2019
Wow- what a new sort of book and idea for health- fasting! I have always been drawn to fasting? I know that breaks for the digestion are good but have never understood the reason behind it. I also started reading the Obesity Code while reading this and I stated fasting the day a friend told me about this book and Gin's story! Her podcast is really helpful and motivating. I am still just within my first week of IF and haven't cut out the morning creamer in my coffee- that starts tomorrow! I have noticed that I have huge amounts of energy, I have times I do not feel hungry and am full for hours and hours? It's all really true---IF works!!!
November 26, 2017
I like her writing style. The concept sounds scientifically sound. I have to try it out to give it that final star!
October 18, 2022
This is Nonfiction/Health. The author covers her weight loss struggles and all of her failed attempts in losing weight and then keeping it off. When she implemented Intermittent Fasting, permanent weight loss became a reality for the first time.
I liked the way she noted the sources for her information. She made the steps to this way of life applicable for newbies. It came across as a stepping stone into the IF world.
I enjoyed her narration of her audio book. She seems very personable and eager to get her message out there. So 4 stars.
I liked the way she noted the sources for her information. She made the steps to this way of life applicable for newbies. It came across as a stepping stone into the IF world.
I enjoyed her narration of her audio book. She seems very personable and eager to get her message out there. So 4 stars.
March 6, 2021
Deeply unimpressive. As other reviewers have noted, it's mostly "this is what worked for me" and "I'm pulling a lot of this out of my ass, so here are book recommendations where you can actually learn something."
I was also rather appalled at how strongly the author pushed the one meal a day intermittent fasting plan without making much or any mention of the fact that that plan in particular will leave you with all kinds of deficiencies if you're not careful. Would you be able to easily get all of the nutrition you need for the entire day in one meal without eating salad for the rest of your life? All your vitamins, minerals, antioxidants, healthy fats, protein? Just leaping into that plan and thinking it gives you carte blanche to eat whatever and still lose weight could be pretty injurious to your health and to not point this out is a shocking omission. I guess that's what you get when some "not a doctor!" literal who decides they should write a book.
Really just about the only use this book does have is for one big, long, chatty anecdote, and references to far superior books.
I was also rather appalled at how strongly the author pushed the one meal a day intermittent fasting plan without making much or any mention of the fact that that plan in particular will leave you with all kinds of deficiencies if you're not careful. Would you be able to easily get all of the nutrition you need for the entire day in one meal without eating salad for the rest of your life? All your vitamins, minerals, antioxidants, healthy fats, protein? Just leaping into that plan and thinking it gives you carte blanche to eat whatever and still lose weight could be pretty injurious to your health and to not point this out is a shocking omission. I guess that's what you get when some "not a doctor!" literal who decides they should write a book.
Really just about the only use this book does have is for one big, long, chatty anecdote, and references to far superior books.
February 4, 2020
This book, without question, changed my life. If I were to write an actual review of this book, I wouldn't know where to begin. Instead, consider this a friendly nudge from a friend to pick this book up if: 1) you are curious about the benefits of fasting (hint: the benefits are way beyond weight loss) but you don't know where to begin, 2) you are looking for a sustainable way of eating for the rest of your life (fasting is not a diet plan -- there are no rules about what you can and cannot eat), 3) you want to balance your hormones and have more energy.
Note: there is a lot of bad information about fasting on the internet. This book is not the end-all book on the subject (nor does it claim to be), but it is a great place to start for the science-based research it covers, tied with Gin's personal story of health and weight loss.
Note: there is a lot of bad information about fasting on the internet. This book is not the end-all book on the subject (nor does it claim to be), but it is a great place to start for the science-based research it covers, tied with Gin's personal story of health and weight loss.
July 12, 2019
A nice companion book for those of us living the OMAD lifestyle. Gin shares different ways to fast and what has worked for her. Like her, I could never give up carbs, so it's nice to have that support. She can eat anything she likes in her window, (delaying not denying) and that would NOT work for me, but I like how she promotes flexibility to find success. This book has an easy, girlfriend- let's- talk style which makes if very readable.
July 6, 2017
A Different Perspective
Enjoyable to read, nice personal touch. She does a great job of relating IF to the real world and real food. I have read (and am a fan of) Dr. Fung and depend on his up to date scientific references, but this down to earth approach is a nice addition to his research and information.
Enjoyable to read, nice personal touch. She does a great job of relating IF to the real world and real food. I have read (and am a fan of) Dr. Fung and depend on his up to date scientific references, but this down to earth approach is a nice addition to his research and information.
January 14, 2018
Feel like talking with a friend
At first I'm not sure I'll read this through but after started I couldn't put it down. Feel like chatting with a good honest friend. This book is like the conclusion from all the doctor's books I've read but in the easier to understand way
At first I'm not sure I'll read this through but after started I couldn't put it down. Feel like chatting with a good honest friend. This book is like the conclusion from all the doctor's books I've read but in the easier to understand way
January 23, 2024
Delay, Don't Deny: Living an Intermittent Fasting Lifestyle by Gin Stephens, Forward by Kenneth Power MD, CFPC
178-page Kindle Ebook
Genre: Nonfiction, Nutrition and Wellness
Featuring: Author's Bibliography, What To Expect From This Book, Photos, Why Diets Don’t Work, Hyperlinks to Articles, The Obesity Epidemic, The Problem w
With Calories, Insulin, Sugar Burner vs Fat Burner, Intermittent Fasting Explained, Finding Your Ideal Intermittent Fasting Plan, Eating Windows, What To Have While Fasting, We Don’t Cheat—We PLAN, What To Eat, Maintenance, Sharing With Others, Finding a Support Group, Facebook Groups, Troubleshooting, Exercise, Journal Prompts, Annotated Bibliography For Additional Reading, Testimonials
Rating as a movie: PG
Songs for the soundtrack: "Physical" by Olivia Newton-John
Quotes: "Which approach to intermittent fasting is the best? It’s the one that makes you feel in control and the one that you can follow long-term as a lifestyle. That’s important to understand from the beginning—intermittent fasting is a lifestyle. It isn’t something that you start today and then end when you get to some arbitrary “goal weight.” Something you start and then stop is a DIET. Intermittent fasting isn’t a diet—as I said, it’s a lifestyle."
"When we follow restrictive diets, count calories, eat according to an arbitrary meal schedule, etc., we disconnect from our satiety hormones. We eat because it is time to eat. We eat because food is available. The more we do it, the worse shape we are in.
Bottom line, if you have had trouble sticking to a diet, it isn’t your fault—it’s your hormones. The overwhelming drive to eat is coming from ghrelin, telling you to eat more. You are no longer able to get the signals from leptin, telling you that you have had enough. Understand that uncontrollable or constant hunger is a sign that you have made some dietary choices that aren’t working for you. On the other hand, satiety is a good sign, telling you that your body is happy with what you are doing."
My rating: 🌟🌟🌟🌟🌟⏳️
My thoughts: This is my 4th book by Gin Stephens and it was just as good as the others but the shortest. I'm reading this book because I recently read The 28-Day FAST. This book was great. Short and to the point the Annotated Bibliography in the back is the best book list I've seen, you should read it for that alone although it really is a fantastic quick read that gives you the basics of a clean fast.
Recommend to others: Yes. It's an excellent resource for how to properly fast without hurting your metabolism.
178-page Kindle Ebook
Genre: Nonfiction, Nutrition and Wellness
Featuring: Author's Bibliography, What To Expect From This Book, Photos, Why Diets Don’t Work, Hyperlinks to Articles, The Obesity Epidemic, The Problem w
With Calories, Insulin, Sugar Burner vs Fat Burner, Intermittent Fasting Explained, Finding Your Ideal Intermittent Fasting Plan, Eating Windows, What To Have While Fasting, We Don’t Cheat—We PLAN, What To Eat, Maintenance, Sharing With Others, Finding a Support Group, Facebook Groups, Troubleshooting, Exercise, Journal Prompts, Annotated Bibliography For Additional Reading, Testimonials
Rating as a movie: PG
Songs for the soundtrack: "Physical" by Olivia Newton-John
Quotes: "Which approach to intermittent fasting is the best? It’s the one that makes you feel in control and the one that you can follow long-term as a lifestyle. That’s important to understand from the beginning—intermittent fasting is a lifestyle. It isn’t something that you start today and then end when you get to some arbitrary “goal weight.” Something you start and then stop is a DIET. Intermittent fasting isn’t a diet—as I said, it’s a lifestyle."
"When we follow restrictive diets, count calories, eat according to an arbitrary meal schedule, etc., we disconnect from our satiety hormones. We eat because it is time to eat. We eat because food is available. The more we do it, the worse shape we are in.
Bottom line, if you have had trouble sticking to a diet, it isn’t your fault—it’s your hormones. The overwhelming drive to eat is coming from ghrelin, telling you to eat more. You are no longer able to get the signals from leptin, telling you that you have had enough. Understand that uncontrollable or constant hunger is a sign that you have made some dietary choices that aren’t working for you. On the other hand, satiety is a good sign, telling you that your body is happy with what you are doing."
My rating: 🌟🌟🌟🌟🌟⏳️
My thoughts: This is my 4th book by Gin Stephens and it was just as good as the others but the shortest. I'm reading this book because I recently read The 28-Day FAST. This book was great. Short and to the point the Annotated Bibliography in the back is the best book list I've seen, you should read it for that alone although it really is a fantastic quick read that gives you the basics of a clean fast.
Recommend to others: Yes. It's an excellent resource for how to properly fast without hurting your metabolism.
September 4, 2019
I went through this book in a BREEZE. Started this morning and kept listening to it all day. I already knew I'm going to enjoy listening to Gin herself reading this book to me as I LOVE listening to her on "The Intermittent Fasting Podcast" which I'm totally HOOKED on. I don't even know how I got to it, or why I looked for intermittent fasting in the first place, though I know for sure it had to do with IF (that's Intermittent Fasting) having many gut health benefits which is my THING the past year.
So I've started listening to the IF Podcast, learned about Gin (and her Co-Host Melanie Avalon) then continued to Gin's own podcast "Intermittent Fasting Stories" which I absolutely LOVE, so I KNEW it was about time I read her book. As so many people consider "The Obesity Code" as some sort of a "bible" for the IF lifestyle I started with it, but Gin's book was destined to be next.
The IF Podcast taught me SO MUCH, most of what I know about IF and how to implement it into my life. I've listened to about 100 episodes in less than two months (I'm actually really bummed getting just an hour a week now that I caught on..) but getting this book was certainly a TREAT as it covers almost ANYTHING and EVERYTHING anyone needs to know about actually DOING Intermittent Fasting.
Though I HIGHLY recommend "The Obesity Code" (I'm NOT changing my mind) I WILL say that if you are interested in DOING IF - changing your lifestyle, losing weight and dealing with other health issues - this is a WONDERFUL book to read. Dr Jason Fung's book was about the science and far less about what "Living an Intermittent Lifestyle" means which is EXACTLY what you get in this book (after all, it's in the title..). It's still scientific with many research data from the many books and studies Gin has read but it's mostly a journey into understanding WHAT is IF and HOW to make it YOUR OWN.
Reading (or rather, listening) to this book feels like having an enjoyable conversation with a friend over coffee. Gin explains it all in a relaxed casual manner, using her own (extensive) experience as well as the knowledge she accumulated though her own research and she totally offers us to do our own and not just take her word for it. I really enjoyed the way she built her recommended books section of the book. She actually explains WHY she recommend each book and what you can find (beneficial) in it.
In a nutshell it's doing WHAT WORKS FOR YOU. It's being patient with yourself, and learning little by little how you can make IF into something that is easily manageable in your life. There are no "hidden recipes" or a recommended diet. There is no clear schedule she advises. There are just basic guidelines about the "clean fast" and the different patterns people can chose from - a daily eating window (14-23 hours) or full day fasts (a few of those a week).
The clean fast is one of the most important things to know and implement. While you can chose how much you want to fast and what exactly you want to eat in our eating window, if you want to enjoy the TRUE benefits of IF (and there are many!) you need to commit to a TRUE FAST. As Gin says many times in the IF Podcast - "Fasting should be boring". If you consider something to be DELICIOUS you can't have it during your fast. Fasting means drinking water, sparkling water, coffee/tea (no added sweetener, milk/cream). If it tastes sweet you are not allowed to have it (even if it's "zero calories"). Yeah it took me time to get used to "black coffee". I drink Americano now and surprised at myself I actually enjoy it!
I started IF about 3 months ago. First thing I noticed in a few days my FACE lost weight. Strange.. I started losing weight within about a week but it's a slow process (as it should) so don't expect miracles.. Believing in the process and sticking to it long term will bring me the results I want. I KNOW it will.
Though I consider doing IF easy, it wasn't that easy in the beginning. I was hungry at times (though nothing unmanageable, I was just not used to it), my stomach acted up and I kept "over eating" (= ate what I used to eat but it was too much somehow) and found myself literally ASLEEP in less than an hour later (lucky my big meal is dinner at home). But all these ended in the first month.
Now it's just my routine yet it's still flexible. I aim at 19 hours fasting a day, but some days I do 17-18 hours if I get home later than I planned and/or I still need to make dinner, and some days I do 20-21 hours (like the weekends as I eat one BIG meal so I just drink coffee with a snack later on). I mostly eat whole foods and organic but I can't say I do it exclusively (as I don't always eat at home..). Yet generally speaking I don't restrict what and how much I eat (though I don't eat Gluten as a choice).
Gin says IF is a lifestyle not a religion and I LOVE that. If you consider it a lifestyle you understand that some days you are "on point" with your desired schedule and some days - not so much. There are celebrations, holidays and vocations and you are allowed to enjoy them as long as you remember to get back on track right after. Yet as Gin says "Saturday is not a special occasion" - keep that in mind as well.. For me, as I know for many others, there is FREEDOM in choosing what works for ME. It's not another diet with a "one-size-fits-all" pattern. It's YOUR schedule and pattern and so there's no judgment or expectations.
If IF truly interests you this book is a GREAT place to start. I think you'll get the best advice in this one and if you still have questions Gin manages a few very welcoming and judgement-free Facebook groups with more than 100,000 members! I find it VERY unlikely you won't get your question answered. I was actually overwhelmed with the amount of answers I got when I ventured to ask one (Since then I just search for my issues and see it was already answered enough times to give me a satisfactory answer).
Also though I recommend this book ANY way you feel like reading it, I DO recommend you listen to it in Gin's voice. It's SUCH a great way to learn about IF and about Gin herself. I feel like we are friends now though she doesn't even know I exist hehe. Also if you want to learn even MORE check out Gin's Podcast with Melanie Avalon (The IF Podcast) and if you want to get inspired there's also Gin's solo Podcast (Intermittent Fasting Stories).
More Reviews HERE
So I've started listening to the IF Podcast, learned about Gin (and her Co-Host Melanie Avalon) then continued to Gin's own podcast "Intermittent Fasting Stories" which I absolutely LOVE, so I KNEW it was about time I read her book. As so many people consider "The Obesity Code" as some sort of a "bible" for the IF lifestyle I started with it, but Gin's book was destined to be next.
The IF Podcast taught me SO MUCH, most of what I know about IF and how to implement it into my life. I've listened to about 100 episodes in less than two months (I'm actually really bummed getting just an hour a week now that I caught on..) but getting this book was certainly a TREAT as it covers almost ANYTHING and EVERYTHING anyone needs to know about actually DOING Intermittent Fasting.
Though I HIGHLY recommend "The Obesity Code" (I'm NOT changing my mind) I WILL say that if you are interested in DOING IF - changing your lifestyle, losing weight and dealing with other health issues - this is a WONDERFUL book to read. Dr Jason Fung's book was about the science and far less about what "Living an Intermittent Lifestyle" means which is EXACTLY what you get in this book (after all, it's in the title..). It's still scientific with many research data from the many books and studies Gin has read but it's mostly a journey into understanding WHAT is IF and HOW to make it YOUR OWN.
Reading (or rather, listening) to this book feels like having an enjoyable conversation with a friend over coffee. Gin explains it all in a relaxed casual manner, using her own (extensive) experience as well as the knowledge she accumulated though her own research and she totally offers us to do our own and not just take her word for it. I really enjoyed the way she built her recommended books section of the book. She actually explains WHY she recommend each book and what you can find (beneficial) in it.
In a nutshell it's doing WHAT WORKS FOR YOU. It's being patient with yourself, and learning little by little how you can make IF into something that is easily manageable in your life. There are no "hidden recipes" or a recommended diet. There is no clear schedule she advises. There are just basic guidelines about the "clean fast" and the different patterns people can chose from - a daily eating window (14-23 hours) or full day fasts (a few of those a week).
The clean fast is one of the most important things to know and implement. While you can chose how much you want to fast and what exactly you want to eat in our eating window, if you want to enjoy the TRUE benefits of IF (and there are many!) you need to commit to a TRUE FAST. As Gin says many times in the IF Podcast - "Fasting should be boring". If you consider something to be DELICIOUS you can't have it during your fast. Fasting means drinking water, sparkling water, coffee/tea (no added sweetener, milk/cream). If it tastes sweet you are not allowed to have it (even if it's "zero calories"). Yeah it took me time to get used to "black coffee". I drink Americano now and surprised at myself I actually enjoy it!
I started IF about 3 months ago. First thing I noticed in a few days my FACE lost weight. Strange.. I started losing weight within about a week but it's a slow process (as it should) so don't expect miracles.. Believing in the process and sticking to it long term will bring me the results I want. I KNOW it will.
Though I consider doing IF easy, it wasn't that easy in the beginning. I was hungry at times (though nothing unmanageable, I was just not used to it), my stomach acted up and I kept "over eating" (= ate what I used to eat but it was too much somehow) and found myself literally ASLEEP in less than an hour later (lucky my big meal is dinner at home). But all these ended in the first month.
Now it's just my routine yet it's still flexible. I aim at 19 hours fasting a day, but some days I do 17-18 hours if I get home later than I planned and/or I still need to make dinner, and some days I do 20-21 hours (like the weekends as I eat one BIG meal so I just drink coffee with a snack later on). I mostly eat whole foods and organic but I can't say I do it exclusively (as I don't always eat at home..). Yet generally speaking I don't restrict what and how much I eat (though I don't eat Gluten as a choice).
Gin says IF is a lifestyle not a religion and I LOVE that. If you consider it a lifestyle you understand that some days you are "on point" with your desired schedule and some days - not so much. There are celebrations, holidays and vocations and you are allowed to enjoy them as long as you remember to get back on track right after. Yet as Gin says "Saturday is not a special occasion" - keep that in mind as well.. For me, as I know for many others, there is FREEDOM in choosing what works for ME. It's not another diet with a "one-size-fits-all" pattern. It's YOUR schedule and pattern and so there's no judgment or expectations.
If IF truly interests you this book is a GREAT place to start. I think you'll get the best advice in this one and if you still have questions Gin manages a few very welcoming and judgement-free Facebook groups with more than 100,000 members! I find it VERY unlikely you won't get your question answered. I was actually overwhelmed with the amount of answers I got when I ventured to ask one (Since then I just search for my issues and see it was already answered enough times to give me a satisfactory answer).
Also though I recommend this book ANY way you feel like reading it, I DO recommend you listen to it in Gin's voice. It's SUCH a great way to learn about IF and about Gin herself. I feel like we are friends now though she doesn't even know I exist hehe. Also if you want to learn even MORE check out Gin's Podcast with Melanie Avalon (The IF Podcast) and if you want to get inspired there's also Gin's solo Podcast (Intermittent Fasting Stories).
More Reviews HERE
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November 14, 2020This is an EXCELLENT book. I've been IF'ing since August/September of this year. I've been experimenting with different lengths of fasting/eating windows. I've even done a couple of 24-hour fasts. This lifestyle is not complex; I don't care about the "science-y" parts of counting calories, etc. I can definitely see a change in my body. Definitely a book I will come back to again.
May 28, 2019
A basically “okay” book that wasn’t for me. It wasn’t the author’s recommendations that threw me off - I’ve been fasting for health reasons for some time now, and have read most of what is available on the science of how and why it works. I highly recommend reading Dr. Jason Fung - as does this author of this book! She and I were on the same page (so to speak) in many respects. But, well, truth be told, I just don’t feel I gained much, reading about her personal weight loss journey and habits. Which was pretty much all the book was. As she readily admits, the how’s and why’s of intermittent fasting are better available elsewhere (Dr. Fung) so this book is essentially a long discussion of how it has worked for her, with a long addendum of what hasn’t worked for her. If you enjoy reading others’ weight loss journeys in detail and are inspired by them, this may very well be a worthwhile read for you.
Speaking of weight loss, however, that is very much what this book focuses on. I fast for many reasons and weight loss isn’t in the top 5 (and not because I didn’t have a lot to lose). Physical and mental health, apart from weight loss, take the top spots. This book barely mentions them, if at all. Again, Dr. Fung is a good place to start on the myriad other health reasons fasting is beneficial. For mental health benefits specifically, see Max Lugavere’s book “Genius Foods.”
Speaking of weight loss, however, that is very much what this book focuses on. I fast for many reasons and weight loss isn’t in the top 5 (and not because I didn’t have a lot to lose). Physical and mental health, apart from weight loss, take the top spots. This book barely mentions them, if at all. Again, Dr. Fung is a good place to start on the myriad other health reasons fasting is beneficial. For mental health benefits specifically, see Max Lugavere’s book “Genius Foods.”
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