Intuitive Fasting

The Flexible Four-Week Intermittent Fasting Plan to Recharge Your Metabolism and Renew Your Health

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Pub Date 23 Feb 2021 | Archive Date 31 May 2021
Rodale Inc., Rodale Books

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NEW YORK TIMES BESTSELLER • “Dr. Will Cole clearly cares about his patients’ health, and he addresses the widespread misconceptions about intermittent fasting while giving readers a tailored week-by-week plan to get back in touch with what their body truly needs.”—Mark Hyman, MD, director, the Cleveland Clinic Center for Functional Medicine and author of Food
 
Intuitive Fasting makes both the science and user-friendly application of this exciting approach to human nutrition available for everyone.”—David Perlmutter, MD, FACN, author of Grain Brain and Brain Wash

The most effective and achievable guide to intermittent fasting, outlining a unique plan that merges the science behind fasting with a holistic approach to eating, from the bestselling author of Ketotarian and The Inflammation Spectrum

For some, the idea of fasting by eating only one or two meals a day sounds like an extreme and overly restrictive dieting tactic. But the truth is, our daily eating schedule—three meals a day, plus snacks—does not necessarily reflect our bodies’ natural cycles. In fact, eating three meals every day can cause metabolic inflexibility, which can lead to inflammation, fatigue, and chronic health problems. For millions of years, our bodies have actually functioned best with periodic times of fasting.

With his fresh new approach to fasting, bestselling author and functional medicine expert Dr. Will Cole gives you the ability to take control of your hunger and make intermittent fasting intuitive. You’ll get in touch with your instinctive eating patterns and become healthier and more mindful about how and when you eat. Intuitive Fasting will show you how to find metabolic flexibility—and once you’ve reached it, you can trust your body to function at optimal capacity, whether you’ve eaten six minutes ago or six hours ago.

During his 4-Week Flexible Fasting Plan, Dr. Cole will guide you through varying intermittent fasting windows, with each week of the plan tailored to focus on a different aspect of your health. He illustrates the most effective ways to fast and eat to amplify the health benefits of intermittent fasting, balancing rest and repair with clean, nutrient-dense, delicious foods. By the end of the four weeks, you will have all the tools necessary to:

• Reset your body
• Recharge your metabolism
• Renew your cells
• Rebalance your hormones

Along with more than 65 recipes, you’ll also find a maintenance plan, so you can adapt fasting and feeding windows to work sustainably with your lifestyle.
NEW YORK TIMES BESTSELLER • “Dr. Will Cole clearly cares about his patients’ health, and he addresses the widespread misconceptions about intermittent fasting while giving readers a tailored...

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Featured Reviews

Eating recommendations from the experts have always been very confusing for me. It became even more so when I was diagnosed as diabetic Type 2. If I remember correctly in 2008 I was told to eat 6 small meals good grief to me that was too much eating. More than ten years later I feel like I've finally got it; for my body it IS about when I eat not so much what I eat. Dr Cole shares a 4 week intermittent Fasting plan in this book that might not be so ground shaking for those who have fasting in the past, but it might be for first time IF'er (Intermittent Fasters) The first two weeks I thought my scale was broken, but week after week the numbers keep going down. I like that Cole says this is a way to recharge your metabolism and that is exactly what I feel is happening. The idea of "Intuitive eating" is something we all can do and Dr. Cole shares how in his 4 week plan. I won't go into the details because you need the book for support but the weeks are set up as such: Week 1 - Reset Week 2 - Recharge Week 3 - Renew Week 4 Rebalance I great read and I am sure I will be purchasing copies for family & friends. This book was provider by the publisher in exchange for my thoughtful & honest review.

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I'm no stranger to fasting; I lost 50 lbs with fasting/keto but then 2020 happened and I fell off the wagon. Ugh. When I saw this on Netgalley, I requested it, as my goal for the new year is to get back on the weight loss train and I was interested in seeing if there was anything new I could add to my routine. I'm not sure where the idea that fasting is bad for you came about, but it's not true. When I started fasting, I had a lot of people spouting off untruths - everything from how fasting will "slow your metabolism" to "it's not healthy" to the head scratching "you'll become malnourished". Seriously? None of those things are true. And adding low-carb eating along with fasting cuts down on cravings, which means once you get past the first week or 2, you'll find it easier and easier to do. As far as all of the information in the book goes, I did learn a few new things that I intend to incorporate into my new program. Things like staying away from diet sodas (I'm not going to pretend I'll give up my beloved Pepsi Free entirely, but I will reduce the amount I drink substantially) and also from dairy (As a cheese addict, this one will be tough. Goodbye Pepper Jack, I'll miss you) so I've got some challenges in the weeks ahead as I adjust my eating plan. If you are new to fasting (or are interested in learning more about it) then this is a great place to learn more. All the information is easy to understand and would be a great resource for people who want to begin fasting but don't know where to start. Included in the program are recipes and sample plans for what the author calls "Ketotarian" - in other words a high fat/moderate protein/low carb diet that includes lean meats and vegetables, combined with a 4 week get started plan. The program is simple enough to do (although the first week may not be easy) and I recommend it for people to at least try.

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