{"id":18,"date":"2020-02-19T13:54:50","date_gmt":"2020-02-19T13:54:50","guid":{"rendered":"http:\/\/stgsys.net\/intermittent-fasting\/?p=18"},"modified":"2020-02-19T14:03:14","modified_gmt":"2020-02-19T14:03:14","slug":"summary-of-the-complete-guide-to-fasting-book-review","status":"publish","type":"post","link":"https:\/\/stgsys.net\/intermittent-fasting\/2020\/02\/19\/summary-of-the-complete-guide-to-fasting-book-review\/","title":{"rendered":"Summary of the complete guide to fasting &#8211; Book Review"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">This is a bit confusing, but the title of the book is <strong>Summary of the complete guide to fasting<\/strong> , which is a summary of the book by Dr. Jason Fung.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I was looking at Dr. Fung&#8217;s books in the Kindle store (Brazil) and saw this one, which is much shorter (just 86 pages) and included in Kindle Unlimited, so free for me. I naturally decided to take a look.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It was quite fast, and I felt it was quite interesting. It did feel a little abrupt at times but that makes sense for a summary.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It covers a lot of what I&#8217;ve seen in Dr. Jason Fung&#8217;s interviews and presentations, and also some stuff I hadn&#8217;t seen before.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some of the bits I felt were interesting:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Insulin resistence is apparently linked to reflux, and can also be caused be abdominal fat<\/li><li>Lowering insulin rids the body of excess salt and water (the book says you don&#8217;t need to take salt on normal fasts, but other sources do)<\/li><li>Adrenalin is\u00a0 used to release stored glycogen and to facilitate fat burning, so you get higher energy levels in fasting. Studies say up to 12% higher metabolism. <\/li><li>Higher HGH levels (which happen in fasting) may help recovery from workouts<\/li><li>Studies show increase in eating after breaking fasts, but there is still a net deficit, even for a one day fast.<\/li><li>Studies prove that 70 days of alternate-day fasting reduce LDL by 25% &#8211; half of statins (which are terrible for you in many ways)<\/li><li>If you have reflux you should be careful when fasting &#8211; some will get worse and some better (less food=less acid production). Could try eating green salads at regular intervals instead of a true fast.<\/li><li>Can add lemon, lime, orange slices, berries or cucumber slices to water for flavor during fasting<\/li><li>Teas during fasting are good, specially green. Can also add spices such as cinnamon and nutmeg. Also can have cinnamon or ginger tea, which are reputed to have appetite-suppressing power. Mint or chamomile tea can be used for soothing.<\/li><li>Can have coffee, but without sugar or sweeteners. They allow small amounts of create or coconut oil &#8211; can add spices here too, such as cinnamon or nutmeg.<\/li><li>Bone or vegetable broth can be good fasting days, specially for the nutrients (do not add bouillon cubes). Not a true fast, but more tolerable.<\/li><li>Best strategy seems to be taking the largest meal in the mid-day. Might play a role in the mediterranean diet, too.<\/li><li>They use 36-hour fasts on a 3 times a week schedule for patients with type-2 diabetes.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Overall, it was very much worth the time. I imagine most might want to just get the complete version of the book, but I can&#8217;t talk about it since I didn&#8217;t read it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/amzn.to\/38HLLIo\">The summary book<\/a>:<\/p>\n\n\n\n<iframe style=\"width:120px;height:240px;\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" frameborder=\"0\" src=\"\/\/ws-na.amazon-adsystem.com\/widgets\/q?ServiceVersion=20070822&#038;OneJS=1&#038;Operation=GetAdHtml&#038;MarketPlace=US&#038;source=ss&#038;ref=as_ss_li_til&#038;ad_type=product_link&#038;tracking_id=starglidersystem&#038;language=en_US&#038;marketplace=amazon&#038;region=US&#038;placement=B07Z7GH6F4&#038;asins=B07Z7GH6F4&#038;linkId=2de0402b6de4f5ee81bda058c57db9b6&#038;show_border=true&#038;link_opens_in_new_window=true\"><\/iframe>\n\n\n\n<p class=\"wp-block-paragraph\">The <a href=\"https:\/\/amzn.to\/3bSjalG\">original book<\/a>:<\/p>\n\n\n\n<iframe style=\"width:120px;height:240px;\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" frameborder=\"0\" src=\"\/\/ws-na.amazon-adsystem.com\/widgets\/q?ServiceVersion=20070822&#038;OneJS=1&#038;Operation=GetAdHtml&#038;MarketPlace=US&#038;source=ss&#038;ref=as_ss_li_til&#038;ad_type=product_link&#038;tracking_id=starglidersystem&#038;language=en_US&#038;marketplace=amazon&#038;region=US&#038;placement=B01MF8SC2X&#038;asins=B01MF8SC2X&#038;linkId=4cfeac3cdf1a645c92f6a350701fe34e&#038;show_border=true&#038;link_opens_in_new_window=true\"><\/iframe>\n\n\n\n<p class=\"wp-block-paragraph\">In case it isn&#8217;t obvious, both books have affiliate links. This does not change my opinion about them at all.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This is a bit confusing, but the title of the book is Summary of the complete guide to fasting , which is a summary of the book by Dr. Jason Fung. I was looking at Dr. Fung&#8217;s books in the Kindle store (Brazil) and saw this one, which is much shorter (just 86 pages) and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":19,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[4],"tags":[],"class_list":["post-18","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-book-review"],"_links":{"self":[{"href":"https:\/\/stgsys.net\/intermittent-fasting\/wp-json\/wp\/v2\/posts\/18","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stgsys.net\/intermittent-fasting\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stgsys.net\/intermittent-fasting\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stgsys.net\/intermittent-fasting\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stgsys.net\/intermittent-fasting\/wp-json\/wp\/v2\/comments?post=18"}],"version-history":[{"count":0,"href":"https:\/\/stgsys.net\/intermittent-fasting\/wp-json\/wp\/v2\/posts\/18\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stgsys.net\/intermittent-fasting\/wp-json\/wp\/v2\/media\/19"}],"wp:attachment":[{"href":"https:\/\/stgsys.net\/intermittent-fasting\/wp-json\/wp\/v2\/media?parent=18"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stgsys.net\/intermittent-fasting\/wp-json\/wp\/v2\/categories?post=18"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stgsys.net\/intermittent-fasting\/wp-json\/wp\/v2\/tags?post=18"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}