Fast. Feast. Repeat. Intermittent Fasting For Life

Episode 120: Celebrating & Looking for Wins, Losing Summer Regain, Managing Hunger, and More

Oct 15, 2025

Explore the emotional journey of transitioning from summer with personal updates and reflections on routines. Celebrate health wins from intermittent fasting that reveal powerful non-scale victories. Delve into the importance of crafting deeper motivations for fasting, like reversing diabetes. Discover practical tips on managing summer weight regain and understanding the impact of food quality versus calories. Gain insights from listener questions about fasting strategies, meal planning, and unique tweaks to enhance your fasting experience.

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ANECDOTE

Year-Long IF Health Transformation

Steffi listed many health wins after a year of IF, including elimination of gallbladder pain, reflux, shoulder and wrist pain, and improved sleep.
She tracked weight, photos, and measurements and saw body recomposition despite small scale fluctuations.

ADVICE

Tighten Window To Restart Weight Loss

To re-lose summer weight, tighten your eating window to five hours or less every day and favor consistent timing during the week.
Focus first on food quality during the window and avoid assuming a longer window alone prevents regain.

ADVICE

Plan Meals To Avoid Window Overeating

Plan and meal-prep weekly so you won't make poor food choices when hungry after a long fast.
Pre-portion healthy opening snacks and stock satisfying, nutrient-dense meals to prevent overeating in the window.

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Welcome to this week’s episode of Fast. Feast. Repeat. Intermittent Fasting for Life, with Gin Stephens and Sheri Bullock.
To make a submission for the podcast, go to fastfeastrepeat.com/submit. We are a community-driven podcast, and we look forward to sharing your questions, success stories, non-scale victories, IF tweaks, motivational quotes (and more!) on each episode of the podcast.
Resources used in today’s episode:
To get the books, go to https://www.ginstephens.com/get-the-books.html. The second edition of Delay, Don’t Deny is now available in ebook, paperback, hardback, and audIo book. This is the book that you’ll want to start with or share with others, as it is a simple introduction to IF. It’s been updated to include the clean fast, a thorough description of ADF and all of your ADF options, and an all new success stories section. When shopping, make sure to get the second edition, which has a 2024 publication date. The audiobook for the second edition is also available now!
Gin has a new YouTube Channel! Visit https://www.youtube.com/channel/UC_frGNiTEoJ88rZOwvuG2CA and subscribe today so you never miss an intermittent fasting tip, a support session, or an interview with a past IF Stories guest or expert.
Want to learn more about BiOptimizer’s Magnesium Breakthrough? Visit www.bioptimizers.com/fastfeastrepeat and use code FFR15 to save 15% off any order.
Go to fastfeastrepeat.com to see Gin’s and Sheri’s favorite things, and to shop with us. Every purchase you make through links on our website help to support this podcast so we can keep bringing you episodes each week.
Are you ready to take your intermittent fasting lifestyle to the next level? There’s nothing better than community to help with that. In the Delay, Don’t Deny community we all embrace the clean fast, and there’s just the right support for you as you live your intermittent fasting lifestyle.
Connect with both Gin and Sheri in the community, as well as thousands of other intermittent fasters who are there to support you along your journey. If you’re new to intermittent fasting or recommitting to the IF lifestyle, join the 28-Day FAST Start group. After your fast start, join us for support in The 1st Year group. Need tips for long term maintenance? We have a place for that! There are many more useful spaces beyond these, and you can interact in as many as you like.
Visit ginstephens.com/community to join us. An annual membership costs just over a dollar a week when you do the math. If you aren’t ready to fully commit for a year, join for a month and you can cancel at any time. If you know you’ll want to stay forever, we also have a lifetime membership option available.
IF is free. You don’t need to join our community to fast. But if you’re looking for support from a community of like-minded IFers, we are here for you at ginstephens.com/community.