Table Of ContentDR MICHAEL MOSLEY
& MIMI SPENCER
Qc
Neenpayy pep
Eat what you like,
Cl pepe
' _most of the time
THE SIMPLE SECRET OF INTERMITTENT FASTING:
LOSE WEIGHT, STAY HEALTHY,
LIVE LONGER
DR MICHAEL MOSLEY
& MIMI SPENCER
Copyright
sas Esmo.t louse
ante Tea
‘This ebook atin fst pubished i 2013
| Michael Mley and Mir Spencer
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SUB ISBN wrarrurzieKe
Yor my wife Clare and children Alex, Jack, Danle! and Kate ~
‘who make living longer worthwhile, AME
Fur Nea, Ly May aul Paul — ny Brighton rack, An For iy
parents, who have always known that fond is love. 1S
CONTENTS
Tile Page
Daatiearion
Tasudsetion
she Sclonce of lasting
se Vast Diet in Yactice
‘The Fast Die Rating Plan
The Fast Diet and Me
slurs Conor
Endnotes And Research Pagers
Acknensledgemonts
Author Blogs
ime
Hates
Copyeight
INTRODUCTION
Over he as “ew decades, food fads have come and gone, but the
standard medical advice an wat eansitutes a healtty hfestye has
stayed much the same: oat low-fat foods, exorelse moto... and
ewer, ever skip ancals, Over tl sare period, levels uf obesity
‘worldwide have soared
So is there a dillerent, evidenve based approach? One Wat
relies on slence, not opinion? Well, we thlak these Is
Theriot Fasting
‘Whoa ie fist read about the alleged bencfis ef Intermittent
Fasting, we, like many. were sceptical, Fasting seemed drastic
Cifficelt ~ and. we both knew that dieting, of aay description, 1s
enevally door fal But nase tha we" house ti depth
fand tied € ourselves, wo are convinced! of tis remarkable
poten As one ofthe rascal experts interviewer fr this hook
puts it: “Thore is nothing else you can do to your body tha: Is as
poweaful as fasting,
Fasting: an ancient idea, a modern method
Tasting is nathing nev. AS we'll discover in the next capler, your
body’ is designed (o fast, We evolved at a time when [ood was
source: we are die product of millennia of east and famine, The
reason we ssspond so well Intermittent lasting is that i: miles,
Tar more accurately than threw ricals a lay, the environment in
which modeen humans were shaped
Fasting, of course, remains an atticle of faith for many. The
fasts of Lent, Yom: Kippur and Ramadan ago Just somo of tho
better knowin examples, Greek Orthodox Christians are
encouraged to fast for 180 days of the year faccarding to Saint
Nikolai of Zieh, ‘Glultony makes & man gloomy and lesrlul, but
fasting makes him joyful and couragecus’), while Buddhist monks
Fas th: nese mown an! Fall moon af exch hana ment
Many nae ofus, however ser ty be eating most ofthe Hine
Were rarely ever Iumry. Bul we are cissalistied. Wilh our
weight, cur bodies, our hole,
Intermittent Fasting can put us back Ja touch with ou human
selves. THis route not only 1p weight loss, bul also to Tongeeren
health and wellbeing. Scienlisis are only just begining w
ciscover and prove how powerlul a uli. can be,
This book 1s a product of that cuttng-odge research and Its
impact on our current thinking about weight Toss, divease
resistance and longevity. Tut tt alsa the result af aur persona)
experience. Both are relevant here the lab aud be lilesivle so
We Investigate Intermittent Fasting fom vo complementary
perspectives. Pins, Michael, who used his boy and medica
{raining to test ts potential, explains rie scientific foundations of
Intermittent Fasting and the 5:2 diel something be brought to the
‘world’s sttention fast summer
‘Then Mimi offers a practical guide on how to do it safely.
effceatvely and In a sustainable way, a way char will ft easily inte
your nommel, everyday life. She looks in detail al how Lasting
The, what yen em expert frm day ts lay, wheat Uae whem
eat and provides « host af tips and strategies to help you gain
the greatest bone’ From the diet's simple preeoprs
As you'll soe below, the Fast Dle= has changed hoth of our
tives, We hae il de he se ar yr
Michael's motivation: a male perspective
| am a 38-year-old ma‘e an¢ before 1 embarked an my exploration
cof Intermittent Vastieg 1 was mildly overweight: at 5°11". 1
reeighea around 85ky (13 stone 61D) and ead a Body Mays Tale
(BMD of 26, waich put me into the averweigh. category, Unt
my mid 80s, T had been sli, but like many people T hen
gradually put on welght, around 0.5kg a year 'Ihis doesn't sound
tone, but ver a couples a cacy it pst ne up and wp,
Slowly 1 realised that | was starting to resemble my father, a man
‘who siragale! with his weigh al his Head ied im his erly 70
complications associated with Ubu. At his Funeral many uf
fis fiends coramented on how like hit L had become.
1 was fortunate encugh, while making a documentary for the
[BBC. to havo an Mla scan done. Ihis roveslod that | am a TOLL
“hin ow tae Gls sad Fat Tail, This ste tnt eargesaus
sort of ft visceral fl, because i wrap itself around your ileal
cxgans and puts you at risk of heart disease nd diabetes. later
tad blood tests that showed 1 was heading towards diabetes with
2+ ewuleseval score Uk as als way one High, Chay T was
folng to have 19 do something about this. T teed following
standard advive. Exceot it made lle diference. My weight and
blood profile remained stuck in tho ‘danger abcad” zona.
Thad never tried dining be'ore: becane Td never Roond a die
that Thoughe sculd work. F watched my father try every form of
Giet, rors Scascale throug Atkins, from the Canbridge Diet to
the Drinking Man's Diet. Io lost woight on each one of them, and
then within few months put cai back on, and moce.
“Then, at the heginning af 2012, T was approached by Aidan
Laverty, editor ofthe BEC seienve series Horizen, why asked if |
‘wold Tike te pnt mys Forwards sien pg eo explr the
science behind life exensica. 1 wasn't sure what we woul find
but, along. with producer Kate Dar and researcher Roshan
Samarasinghe, we quickly focused on calorle restleton and
Fass Fe np,
Calorie wesrieion (CR) fy prety brutal! fnsolves ein a
awful Lo fess than normal persun would expect Lo eal, and doing
se every day of your - hepofully~ fang Ifo'The rasor people put
themselves though this is thar it Is the only intervention that 3as
ten shown wo exter expan, at Teast in animals. There are
around 50,000 CHRONies (Calorie Resuictors on Opting
Nutrition) worldwide, and I have mel quite @ member of Uhem
Despite their generally fabulous blochemleal profile, [have nover
Invent seriously templet jan tet shiny ranks. T sly de
fave the will ower or desire lo Hive pemsnently on sm extremne
lw calorie diet.
