153: Intermittent Fasting with Gin Stephens

In this episode I am interviewing Gin Stephens.  

Gin Stephens is a bestselling author, podcaster, and educator who has become a leading voice in the world of intermittent fasting. She began dabbling in intermittent fasting around 2009, but truly committed to the lifestyle in 2014 after her weight reached 210 pounds, ultimately losing over 80 pounds and transforming her health.

Her books, including "Delay, Don't Deny" and "Fast. Feast. Repeat.," have helped popularize the concept of a "clean fast" and empowered thousands to adopt intermittent fasting for weight management and well-being.

The key principles of Gin Stephens' fasting approach center around the concept of the "clean fast" and intuitive eating during the eating window.

She emphasizes the importance of avoiding all flavors (sweet, sour, umami) during the fasting period, meaning only plain water, black coffee, and unflavored tea are permitted—no sweeteners, creamers, flavored drinks, or supplements that could trigger an insulin response or hinder autophagy.

Main Topics Covered

• Gin's background as an educator and author

• How she started intermittent fasting in 2014 and refined it over time

• The difference between Delay, Don't Deny and Fast, Feast, Repeat

• What "clean fasting" means and why small mistakes matter

• The link between insulin, brain health, and longevity

• The shift in the fasting community from weight loss to overall health

• Research by Dr. Mark Mattson and Dr. Ben Bikman on fasting and neurological health

• How fasting lowers inflammation and helps prevent diseases like Alzheimer's 

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