My FREE New E-Book on IF!

October 12th, 2011  |  Published in Eating, Stumpblog  |  18 Comments

Stumpamaniacs: Have you ever missed a meal and thought Oh crap, I’m going catabolic!? Or I’m going to rip someone’s face off if I don’t get a cookie soon? Or simply wondered whether your metabolism really “slows down” to an LA-traffic-jam crawl if you skip lunch?

Wonder no more. (Short answer: You’ll be fine. Have a little green tea and a deep breath. You might even get riptshizzled and healthier, if you’re smart about skipping a meal now and again.)

Along with Dr. John Berardi of Precision Nutrition and Nate Green, I’ve co-written a FREE (!!) manual on my experiences with intermittent fasting (IF). In the book, we follow JB’s carefully documented  journey through self-experimentation with IF.

What happens when one of the nutrition industry’s top minds gets real with no meals? (Short answer: He gets incredibly ripped and keeps all his muscle. Good deal.)

Throughout the book we give handy tips and tricks on IF, including how to do it wrong, and special considerations for women and athletes. You’ll find out what happened to me when I tried IF, and whether IF is appropriate for you. And you’ll learn how to do your own experiments on yourself.

Science! Sex hormones! Food disasters and triumphs! Mistress Krista’s uterus! John Berardi’s abs! Blood work!

It’s all here! And the best part — it’s FREE!

Why are you still reading this? Go and check it out!


  1. Archna Mohan says:

    October 12th, 2011at 1:16 pm(#)

    I would be intrested in knowing more about it.

  2. berele says:

    October 12th, 2011at 1:32 pm(#)

    I’ve read elsewhere that IF works well for people who already have their food house in order – i.e. aren’t hooked on sugar, eat unprocessed foods the vast majority of the time, generally are low-ish carb – but might make people whose eating habits are still in process of getting in order more screwed up (crashing blood sugar, worsening underlying leptin resistance, etc.). Since I’m in the later category, and the book was based on a self-experiment of someone thoroughly in the former category, I’m wondering if you think it’s broadly applicable?

  3. Mistress Krista says:

    October 12th, 2011at 2:02 pm(#)

    @berele: Great question. I can see a couple of options.

    1. You wait until you feel really confident and comfortable, then try IF. A good safe option.

    2. You experiment simply with “flexy eating” — try missing a meal if you aren’t truly physically hungry, and see how you do. I know that when I was really into bodybuilding, I’d get all freaked out by the idea of missing a meal, and feel really panicked when I couldn’t eat every 2-3 hours. The cool thing about “flexy eating” is that you can miss a meal, and not flip out about it. You learn that hunger is just mild discomfort and not a disaster or emergency. So, I really feel like there are major benefits even for just playing with eating times by, say, a few hours.

    The cool thing about IF is that it really tunes you in to your physical (not your psychological or social) hunger cues. You learn when you are REALLY, actually hungry, not just when you want to eat or feel like eating. And you learn, as I said, to “make friends with hunger” — to see it as a normal feeling of mild discomfort, but not worth panic or angst. It’s a way of “putting hunger in its place” as an important, normal, but not necessarily critical physical signal.

  4. berele says:

    October 12th, 2011at 8:10 pm(#)

    Thanks, Mistress Krista. Flexy easting makes sense; though, for myself, I’m pretty sure I’d have to schedule missed meals in advance, because it’s just never going to occur to me to do in the moment.

    I’ve been thinking about lately, because I did a 26~ hour fast last weekend on Yom Kippur, and have felt way less food-neurotic than usual in the few days since then. It was good to be able to remind myself of the experience of real physical hunger, so it seems pretty clear that flexy eating or real IFing would be psychologically good for me, even if its physiological impact is still unclear.

  5. Reegon says:

    October 14th, 2011at 11:37 am(#)

    Sounds great! Thanks for sharing it with us. I’m checking it now.

  6. Andrea says:

    October 14th, 2011at 2:10 pm(#)

    Krista, that is SUPER awesome news!

    Any chance the ebook will be downloadable as a single file?

    I loves the Krista and the John and the Nate, but paging through each chapter one scroll at a time is less than convenient. :-)

  7. Mistress Krista says:

    October 15th, 2011at 5:35 am(#)

    @Andrea, yep, we’re just prepping the PDF now. Stay tuned.

  8. Andrea says:

    October 17th, 2011at 2:31 pm(#)

    Now, this is new to me and very fascinating….
    “For example, if you’re fairly sedentary during the fast, you may need the full 20-24 hours without food to realize the benefits. However, if you’re very active, or you exercise purposefully during the fasted state, you may be able to enjoy the same benefits after only 16-20 hours without food.”

    I’m digging into the footnotes for some physiology there, but VERY interesting.

  9. Amanda Thebe says:

    October 22nd, 2011at 6:17 pm(#)

    Hi Krista

    Thanks for this awesome book on IF. I have followed the methods of IF with interest over the years, but never tried it myself. I have 2 questions after reading this pdf and wondered if you could shed some light for me please?

    1) I loved your sidebars in the book, and read with interest how you tried the different methods. But how did you find the protocols worked for you? I mean, I know you are small (but strong) anyway – and probably didn’t have much weight to lose – maybe only 5lbs max, but did you find that IF worked for that – did you become ‘more cut’ did you see a visible difference in your shape? John states in the book that women may or may not benefit from IF and should do so under less stressful circumstances using shorter fasting periods. I suppose my question is – should we try it at all?

    2) I have read 4HR body, and that worked so well for my husband who shed 20lbs just by adopting all the principles I had been trying to instill in him for years (I love the way he ignored me but read the book and tried it) Tim Ferris loves his red wine, so do I. Did you drink red wine during the week?

    Thanks so much for all you do, I wish more people like you were out there empowering women and making us feel like anything is possible.

    Amanda Thebe

  10. Mistress Krista says:

    October 23rd, 2011at 5:48 am(#)

    @Amanda: Glad you like it! To your questions:

    1) I did lose a bit of fat but my main interest in IF, years ago, was in lowering inflammation and my risk of CVD. My family is the Inflammatory Autoimmune Disease family and full of CVD too, so that was uppermost in my mind. I was also interested in the effects on longevity. I think the key is to be smart about it. Treat it like a medication — in small, infrequent amounts can be beneficial; but in large, too-frequent amounts is a problem.

    Each woman’s response to IF will be unique. Genetically (thanks!) I have a risk of early menopause, so combined with life stressors and heavy training I accidentally knocked myself into early menopause with the over-restriction. There are some women who can get super-lean and have no problems (I even know a woman who got her period while onstage at a bodybuilding competition!). Other women are more susceptible to hormonal disruption, even at higher levels of bodyfat. A lot depends on two things: your own stress levels/tolerance; and your overall training load.

    So, the short answer: Look at your own natural inclinations and the bigger picture. And the moment you see problems with your period, stop doing whatever silliness you are doing. :)

    2. I don’t drink red wine very much — perhaps a few mouthfuls once every 1-3 months. It doesn’t agree with me, although I love it. I don’t drink much period. I don’t feel like it brings me many benefits compared to the drawbacks, so I treat alcohol like a very rare treat. As much as I love wine I do feel that many women need to get real with themselves about how much they do drink. “Once a week” is often “every day” and “a little bit” is actually “3 glasses”. The best place to begin is taking an honest look at your overall consumption and asking about the costs vs. benefits for you. Could you trim your intake and still feel happy? If not, it’s worth asking what purpose and function that wine has for you. What need is it filling? If you insist on drinking wine, buy the very best you can afford, enjoy it slowly and mindfully, and in moderation — research suggests no more than about 1 glass per day for women.

  11. Amanda Thebe says:

    October 24th, 2011at 8:11 pm(#)

    Thanks for the response Krista.

    I am pretty concerned with my hormonal disruption currently, after 2 kids and now in my 40’s – my training schedule is pretty intense, but still allowing for adequate recover, I certainly don’t overtrain. But still my body is starting to do bloody weird shit that total indicate the beginnings of early menopause. These days I am finding it increasingly difficult to monitor my bodies responses to the most normal things – ahhh but still life continues to be good.

    And yes I agree with the alcohol analogy, but unfortunately I do like it and it likes me, but 2-3 glasses a week are my tops.

    take care!

  12. Christina Barnett says:

    December 23rd, 2011at 11:24 pm(#)

    Dr. Krista Scott-Dixon,
    I just finished the book you co-authored on IF. I found this book through a CrossFit Journal post. I am a CrossFitter as well as a trainer. I have tried many different things with my diet and have always hit a stagnant spot. I started Zoning about 3 1/2 years ago with two cheat meals a week. I then transitioned to Paleo for about a year and half with only one cheat meal a week. I recently found out that I have Celiacs Disease through blood work (no adverse symptoms to speak off the range for normal was >30 mine was 72). I have been completely grain free and dairy free now for over three months. I have also in the last month lowered my caloric intake. I am 5″ and use to be ~120 lb (held that weight for 2 1/2 years) I really want better body comp now, hence, the caloric decrease. I am presently 114.8 lb and I am feeling good, not eating until fuel has been extremely difficult. However, my goals are now more important to me than comfort. My main concern right now is dealing with constipation. I never had any stomach problems or constipation before. I noticed in your book you and Dr.Berardi mention green tea and greens+ does this help with keeping you regular while in caloric deficit? Any advice would be greatly appreciated. I am grateful for someone of you caliber educating women how to go about training and eating the correct way. Thank you in advance and I look forward to hearing your advice on the issue.

  13. Mistress Krista says:

    December 24th, 2011at 7:48 am(#)

    @Christina: When less food is coming in to the system overall, it can sometimes slow gastric motility. You may also inadvertently be eating less fibre if your diet is Primal/lower carb and you are privileging more animal foods. Personally I don’t take greens+ because yes, it has fibre, but it’s in a form (inulin) that many folks find makes them gassy because it can cause a rapid explosion of bacterial activity. Fermentable oligosaccharides are sort of like bacterial junk food — they snarf it down then lie on the couch farting and burping. :)

    So, my suggestions:

    For immediate relief:

    1. Try supplementing with magnesium, say 300-500 mg daily, at bedtime.
    2. Have an extra tablespoon of olive oil per day, for a few days.

    For longer-term motility:

    1. Keep up the magnesium. Active women are often deficient anyway.
    2. Add more of the humble celery. This is one of the few edible (to us) foods with a relatively higher % of cellulose, which helps push things through.
    3. Drink lots of water.
    4. Try an occasional konjac root supplement, which also helps with satiety and blood sugar control. Many tubers (and rhizomes and stems) in general are decent fibre sources (e.g. onions, Jerusalem artichokes).
    5. Be sure to include a variety of veggies in your diet.

  14. Christina Barnett says:

    December 24th, 2011at 10:46 am(#)

    Thank you for the fast response! From your advice I will add magnesium to my diet. I recently went to a nerve specialist that is helping with my recovery from a wrist I broke in June of this year. She recommended adding magnesium glycinate 400mg and 100mg of B6. Is there a major difference between magnesium and magnesium glycinate? I eat a little olive oil everyday,however, I can increase that. I drink a lot of water. I eat onions, artichokes (unsure if they are Jerusalem ones), and the occasional sweet potato. I will add celery to my diet. I make sure I always eat a salad at least once a day with a variety of different veggies. Thanks again for the fast response and I will give these new changes two to three weeks and report back!

  15. Mistress Krista says:

    December 25th, 2011at 9:12 am(#)

    @Christina: Mag glycinate is great. Regular artichokes also have plenty of fibre, but here are the Jerusalems, aka sunchokes.

  16. J @ Ess and Jae V2.0 says:

    December 27th, 2011at 9:38 pm(#)

    The e-book is brilliant. Brilliant, I say!!!

  17. Rogelio says:

    January 4th, 2012at 1:04 pm(#)

    Great to see you putting out your experience as a female with such a diet.

    All the best.

  18. Christina Barnett says:

    January 14th, 2012at 10:32 am(#)

    I said I would report back after two weeks. Everything has seemed to work. I started using the Magnesium and B6. I also eat at least one salad, sometimes two, a day with a lot of spinach, artichokes, onion, and broccoli. I do eat celery now about twice a week, not really a fan. I now also eat a sweet potato once a week, usually one day on the weekend. I am feeling much better and I am regular now. I have to “work for it” a little more than I use too, if you know what I mean, but I am also 11 lbs lighter and look better. I am noticing a pretty significant drop in my strength which has me concerned that I am losing muscle instead of fat. I have started to use BCAA before I workout and it does seem to make me feel better during workouts now. However, I have not been maintaining my lifts or getting stronger. I am also not as vascular as I would like. I thought I was just eating too much before. Now lowering my caloric intake has caused me to loose weight, but I am not concern necessarily with what the scale displays. What I want is great body comp with my strength. I would love any advice you could give me on how to move forward. I will give you a snap shot of where I was and where I am now.
    October 2010 I started a paleo challenge and got my blood work done. I am 5′ and weighed 121. I had maintained 120 lbs for almost 2 1/2 years with zone/paleo 5 days a week and cheats over the weekend. Body comp was no where near where it needed to be for my height. My 1 rep max deadlift at this time 230 lbs. I finally decided that I was going to put a 110% into nutrition and body comp. Jan 14, 2011 I now weigh 109 lb and could not deadlift 205lb once off the ground yesterday. Body comp is much better, but still not as lean as I would like. I am determined to see my abs at least once in my life haha. The things I changed in my diet where no grains, no refined sugars or processed food, and no dairy. I also lowered my food intake. Let’s say I was eating 100% before October, I am now eating 75% of that volume. Being in caloric deficit has had its challenges mentally and physically on me. I feel good now with your advice and could maintain this indefinitely, but the now loss of strength and not having the body comp I want has me worried about achieving my long term goals of maintain a great body composition, gaining strength and muscle mass, and eating healthily. Thank you again for your advice in the previous post. I feel a 100% better! Now I feel that I need to fine tune it to achieve all of my goals!


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