The world’s biggest intermittent fasting study – what we learned | Prof. Tim Spector & Gin Stephens

Did you know that intermittent fasting can spark significant health benefits? By aligning your eating schedule with your body’s natural rhythms, intermittent fasting can bolster heart health, enhance insulin sensitivity and even support weight loss efforts.

Joined by Tim Spector and Gin Stephens, we dive into the world of intermittent fasting, with a focus on time-restricted eating. Gin is a leading intermittent fasting advocate who shares essential tips for beginners and explains what it takes to be successful. Tim explores the groundbreaking findings of The Big IF study from 2022 which is the largest exploration of intermittent fasting to date.

In today’s episode, Tim and Gin help us dissect the results of the Big IF Study, address controversies and outline who might want to avoid fasting.

Gin Stephens is an intermittent fasting advocate, New York Times bestselling author, and podcast host. Gin has been living the intermittent fasting lifestyle since 2014. Tim Spector is a Professor of Genetic Epidemiology at King’s College London, director of the Twins UK study, Scientific co-founder at ZOE, and one of the world’s leading researchers.

Gin Stephens website: https://www.ginstephens.com/
Follow Gin on Instagram: https://www.instagram.com/ginstephens/

Tim Spector website: https://tim-spector.co.uk/
Follow Tim on Instagram: https://www.instagram.com/tim.spector/

If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.

Follow ZOE on Instagram: https://www.instagram.com/zoe/

Timecodes:
00:00 Introduction
01:19 Quickfire questions
03:59 What is intermittent fasting?
05:11 What are the most common types of fasting?
06:36 Fasting and your circadian rhythms
08:51 Results of the Big IF Study
14:27 Misconceptions about breakfast
16:47 How do the Big IF Study results compare to other research?
24:32 What is Tim’s intermittent fasting schedule?
27:52 Jonathan’s experience with intermittent fasting
30:19 What is metabolic flexibility?
34:57 How to get started
37:29 Cephalic phase insulin response
42:24 Is there an ideal length for an eating window and time to start?
46:27 Can you eat whatever you want?
49:45 Can people over 70 years of age fast safely?
53:05 Summary

Mentioned in today’s episode:
Flipping the Metabolic Switch: Understanding and Applying the Health Benefits of Fasting, published in Obesity. Link:
https://onlinelibrary.wiley.com/doi/10.1002/oby.22065

Books:
28-day Fast Start Day By Day by Gin Stephens:

Fast. Feast. Repeat by Gin Stephens:

Episode transcripts are available here: https://zoe.com/learn/category/podcasts

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