The 8-Hour Diet by David Zinczenko and Peter Moore presents a simple intermittent fasting plan where individuals eat whatever they want within an 8-hour window each day. This approach is designed to reset metabolism, promote fat burning, and offer health benefits like improved insulin regulation and reduced risk of chronic diseases. The book includes meal plans, recipes, and workout routines to support weight loss and overall well-being.
In 'Clean(ish)', Gin Stephens offers a practical approach to healthy eating and living by emphasizing gentle nutritional changes and intermittent fasting. The book encourages readers to adopt a flexible lifestyle that reduces toxic load without striving for perfection. It provides simple solutions and assignments to help readers assess and improve their home and dietary habits.
In 'Fast. Feast. Repeat.', Gin Stephens explains how intermittent fasting (IF) can help readers lose weight, feel better, fight disease, and live longer. The book breaks down the science supporting fasting as a powerful practice for overall health and provides guidance on implementing various IF approaches into daily life. It includes a 28-Day FAST Start program and addresses common questions and concerns about intermittent fasting, emphasizing that IF is a lifestyle rather than a diet.
It seems like every day, someone new mentions intermittent fasting. But what is it, exactly?
There are myriad options — from the 5:2 diet, with two days of extreme calorie restriction each week, to the warrior diet, which involves eating only raw fruit during the day and a mammoth feast at night.
Whatever the approach, intermittent fasting involves restricting the window of time when you eat.
Supporters evangelise the benefits, promising weight loss, disease prevention, and even life extension.
Currently, the scientific evidence is unclear, but it's an exciting area that may be full of potential.
Today, Jonathan speaks with Gin Stephens, who has had a powerful experience of intermittent fasting transforming her health and weight. He also talks to Tim Spector, who will share what science can tell us about intermittent fasting today — and, interestingly, how much it can’t, yet. Plus, an exciting announcement about how this is set to change.
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Gin Stephens is a New York Times bestselling author and podcast host.
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Tim Spector is a co-founder of ZOE and one of the world's top 100 most cited scientists.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
Timecodes:
00:00 - Intro
00:15 - Topic introduction
02:44 - Quickfire questions
04:38 - ZOE’s intermittent fasting study
08:42 - What is intermittent fasting and how it impacted Gin’s life
11:50 - Demystifying intermittent fasting
14:19 - The science of intermittent fasting
23:29 - Starting intermittent fasting
25:29 - What am I allowed to have during intermittent fasting?
30:07 - The first 28 days of “clean” intermittent fasting
32:51 - Intermittent fasting and the microbiome
37:00 - Correlation with circadian rhythms
38:56 - How important is consistency when time-restricted eating?
41:14 - On intermittent fasting & women’s health
43:24 - Summary
44:35 - Goodbyes
44:56 - Outro
Episode transcripts are available here.
Join us for the World’s Biggest Intermittent Fasting study at joinzoe.com/fasting
Follow Gin: https://www.instagram.com/ginstephens
Get Gin’s books here.
Follow ZOE on Instagram: https://www.instagram.com/zoe/
This podcast was produced by Fascinate Productions.
ZOE Science & Nutrition 
