Category Archives for "Fasting Approaches"

Nov 20

Episode 31: Fat Storage & Burning Science, Low Fat For Weight Loss, “Healthy” Fats, Desk Job Windows, Time Between Eating, IF Math & Ratios

5:2 , Fasting Approaches , Fat Burning , Fats , Intermittent Fasting

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Welcome to Episode 31 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle

To submit your own questions, email questions@IFpodcast.com, or submit your questions here!! 

SHOW NOTES

4:25 - Listener Q&A: Rachel - What's The Best Window For The Average Person With A Desk Job?

9:15 - Listener Q&A: Dee - How Are Fat Stores Accessed If You Eat Consistently?

10:05 - Listener Q&A: Kathy - How Do "Healthy" Fats Affect Fat Burning? Would Low Fat Be Better For Weight Loss?

10:55 - Listener Q&A: Anne - Where Does Burned Fat Go? 

Jason Fung: Who needs to avoid Fat Bombs and BPC?

TED TALK: The Mathematics Of Weight Loss (Ruben Meerman)

Chris Masterjohn: The Biochemistry of Why Insulin Doesn’t Make You Fat 

33:40 - Fruits, Starches, And Legumes

33:40 - What Is A Fruit?

36:05 - Listener Q&A: Hector - Does The Time Between Meals In The Eating Window Count As Fasting?

40:30 - Listener Q&A: Nathan - How Do The Cumulative Effects Of Continues Daily Fasting Compare To 5:2 Fasts?

STUFF WE LIKE

Check out the Stuff We Like page for links to any of the books/supplements/products etc. mentioned on the podcast that we like!

REFERENCES

Chris Masterjohn: The Biochemistry of Why Insulin Doesn’t Make You Fat 

LINKS

More on Melanie: MelanieAvalon.com  

More on Gin: GinStephens.com

BUY Delay Don't Deny: Living An Intermittent Fasting Lifestyle

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

 

 

Nov 06

Episode 29: IF To Get Shredded, Jumpstart Fasts, Leaky Gut, “Clean” Wine, Toxins Stored In Fat, Water Intake, Berberine, And More!

Blood Sugar , Exercise , Fasting Approaches , Gut Health , Intermittent Fasting , One Meal A Day , Supplements , What To Eat

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 Subscribe For Updates HERE!

Welcome to Episode 29 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle

SPECIAL OFFER FOR PODCAST LISTENERS: Preorder What When Wine: Lose Weight And Feel Great With Paleo Style Meals, Intermittent Fasting, And Wine (available on Amazon and Barnes & Noble.com) and send a picture of your receipt to preorder@IFPodcast.com, and I'll send you early access to the Holiday Recipes from the book (just in time for Thanksgiving!), access to a quiz to determine your perfect IF protocol, and entry into a drawing to a win a skype or phone call with Melanie!

To submit your own questions, email questions@IFpodcast.com, or submit your questions here!! 

SHOW NOTES

5:30 - Listener Q&A: Becky  - Should You Do A Longer Jumpstart 48 Hour Fast To Get Into Ketosis?

5:30 - Listener Q&A: Becky  - Can Berberine Help With Plateaus?

19:30 - Listener Q&A: Stephanie  - What's The Best Way To Heal Leaky Gut? What Are Good Supplements For The Gut Microbiome?

Diet Protocols to Heal Leaky Gut And Address GI Distress: The Gaps Diet, The Low-FODMAP Diet (Check out all the info from the Monash University, and get their app)

Betaine HCL/PepsinHelps break down fats and proteins - great for digestion!

19:30 - Listener Q&A: Stephanie  - Are The New "Cleaner" Wines Really Better?

YES! Check out Episode 26 for ALL the info! We interview Todd White of Dry Farm Wines who is the expert on this: basically, you'd be SHOCKED by what's in most wines! Want your own low carb, low sugar, toxin free wines (including a bottle for a penny?) Check out DryFarmWines.com/IFPodcast. We cannot reccomend this enough! 

32:10 - Listener Q&A: Melanie - Can Toxins Stored In Fat Cause Detox Symptoms?

33:10 - Listener Q&A: Mary - Can Activated Charcoal Help With Toxins Released From Stored Fat When Fasting?

44:10 - Listener Q&A: Tommy  - How Can You Use IF To Get Shredded Like A Body Builder? 

Melanie's Blog Post: Is Intermittent Fasting Bad For Women?

Check out Episode 17 for a full discussion of HIIT

50:50 - Listener Q&A: Hannah - How Much Water Should You Drink While Fasting?

The Salt Fix: Why Experts Got It All Wrong - and How Eating More Might Save Your Life (Dr. James J. DiNicolantonio)

STUFF WE LIKE

Check out the Stuff We Like page for links to any of the books/supplements/products etc. mentioned on the podcast that we like!

REFERENCES

LINKS

More on Melanie: MelanieAvalon.com  

More on Gin: GinStephens.com

BUY Delay Don't Deny: Living An Intermittent Fasting Lifestyle

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

 

 

Sep 25

Episode 23: 16:8 vs. OMAD, Cold While Fasting, Stubborn Fat, Cellulite, IF & Brain Function, All Day Social Events, Cram It In Or Space It Out?

16:8 , Benefits , Fasting Approaches , Intermittent Fasting , One Meal A Day , Social , Struggles , Windows

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 Subscribe For Updates HERE!

Welcome to Episode 23 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Effortless Weight Loss - Paleo-Style Meals, Intermittent Fasting, And Wine and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle

To submit your own questions, email questions@IFpodcast.com, or submit your questions here!! 

SHOW NOTES

4:10 - Listener Q&A: Diane  - Is 16:8 As Beneficial As OMAD? Should It Be Approached Differently? Should You Have A Mini Fast Or Graze The Whole Time In 16:8?

9:45 - Listener Q&A: Lucy  - What If You Feel Cold While Fasting?

Melanie's Thyroid Guide

17:50 - Listener Q&A: Keiko  - Can IF Reduce Cellulite?

18:40 - Listener Q&A: Denise  - How Does The Body Decide Where To Burn Fat? Can IF Tackle Stubborn Fat And Cellulite?

29:07 - Listener Q&A: Alex  - How Do You Burn Fat When Calorie Counting But Not Fasting? Why Does IF But Not CR Protect Metabolism?

Chris Masterjohn's Podcast On How Various Energy Substrates Are Used By The Body

34:15 - Listener Q&A: Nathan  - Should You Break Your Fast When Out Socially All Day?

47:40 - Listener Q&A: Jen  - Should You Eat Everything In An Hour And Feel Overly Full, Or Have An Expanded Window With A Snack Later? Should You Cram It In Or Space It Out?

STUFF WE LIKE

Weleda Birch Cellulite Oil, 3.4 Ounce

HD Skin Care Intensive Cellulite Serum - Anti Cellulite Cream with Retinol, Caffeine, Coffee and Jojoba Seed Oil Ultra-Concentrated

HydroXCell Anti Cellulite-Decrease Cellulite in 93% of Customers after 2 months-Proven Results-Cream 5x Action Defense w/ Provilism, Caffeine, Centella Asiatica, Gingko Biloba and Carnitin

Advanced Clinicals Retinol Cream. Spa Size for Salon Professionals. Moisturizing Formula Penetrates Skin to Erase the Appearance of Fine Lines & Wrinkles. Fragrance Free

REFERENCES

Being cool: how body temperature influences ageing and longevity

LINKS

More on Melanie: MelanieAvalon.com  

More on Gin: GinStephens.com

BUY Delay Don't Deny: Living An Intermittent Fasting Lifestyle

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

 

 

Sep 18

Episode 22: Thinking About Food, Low GI Sweeteners (Monk Fruit, Stevia), Eating Window Rules, Tracking Fasting Vs. Eating, Pets & IF, Carb Counts For “Low Carb”, Keto Breath, And More!

Carbs , Fasting Approaches , Insulin , Intermittent Fasting , Ketosis , Sweeteners , Windows

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to Episode 22 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Effortless Weight Loss - Paleo-Style Meals, Intermittent Fasting, And Wine and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle

To submit your own questions, email questions@IFpodcast.com, or submit your questions here!! 

SHOW NOTES

5:33 - Listener Q&A: Karen - Do You Stay Rigid In The Eating Window Start Time, Or Base it On The End Of A Prior Window?

6:20 - Listener Q&A: Joyce - When Does The Fasting Window Start?

6:45 - Listener Q&A: Sarah - Do You Track The Fast Or The Eating Time? 

14:59 - Listener Q&A: Jen - How Many Carbs Can You Have And Still Be Low Carb? Should You Do Keto Or Add More Carbs?

24:12 - Listener Q&A: Julie - How Do You Know If You Have Keto Breath And/Or Are in Ketosis?

32:15 - Listener Q&A: Magdalena - Feedback On Exogenous Ketones 

Video Interview: Mark Mattson talks about benefits of intermittent fasting

36:50 - Listener Q&A: Magdalena - Does Thinking About Food Make Fasting More Difficult?

42:03 - Listener Q&A: Magdalena - Do Sweeteners With GIycemic Indexes of O Affect Insulin? (Monk Fruit, Stevia, etc.)

45:09 - Listener Q&A: Magdalena - Can IF Work For Pets?

STUFF WE LIKE

Primal Freeze Dried Pet Foods

Natural Balance Limited Ingredient Dry Cat Food

Homemade Breath Spray! Mix a drop of Organic Peppermint Oil with some water, in these perfect cute glass bottles!

Head Strong: The Bulletproof Plan to Activate Untapped Brain Energy to Work Smarter and Think Faster-in Just Two Weeks by Dave Asprey 

Ketone Measuring Strips (For Measuring Ketones In Urine)

Ketone Breathalyzer (For Measuring Ketones In Breath)

Window - Fasting Tracker App

Melanie's Free IBS Guide Comparing 300+ Foods For Identifying Food Sensitivities (includes Low Fodmap, Gaps, SCD, Cedars-Sinai)

REFERENCES

LINKS

More on Melanie: MelanieAvalon.com  

More on Gin: GinStephens.com

BUY Delay Don't Deny: Living An Intermittent Fasting Lifestyle

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

Sep 11

Episode 21- Cheat Days, Defining One Meal, Matcha Tea, If It Fits Your Macros, Eating After Exercise, Menstrual Cravings, Skipping Dinner, Overnight Weight Changes, Changing IF Protocols, Hunger Signals

Cravings , Fasting Approaches , Intermittent Fasting , Meals , One Meal A Day , Windows

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to Episode 21 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Effortless Weight Loss - Paleo-Style Meals, Intermittent Fasting, And Wine and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle

To submit your own questions, email questions@IFpodcast.com, or submit your questions here!! 

SHOW NOTES

5:48 - Listener Q&A: Gina  - What Do You Mean By One Meal?

5:48 - Listener Q&A: Nicole  - Do You Need To Eat Right After Exercise?

5:48 - Listener Q&A: Nicole - Is It Ok To Eat A Lot Before Your Menstrual Cycles?

16:06 - Listener Q&A: Sarah  - Do You Have Cheat Days? Are They Important?

21:22 - Listener Q&A: Alex  - What Do You Think About The "If It Fits Your Macros" Approach?

27:57 - Listener Q&A: Laura  - How Long To See Weight Loss?

37:30 - Listener Q&A: Emily  - Why Does Weight Change So Extremely And Drastically After A Cheat Day?

42:05 - Listener Q&A: Ku  - Can You Skip Dinner In Your IF Protocol? 

47:25 - Listener Q&A: Gloria  - How Will Shifting From A Few Longer Fasts, To Daily 24 Hour Fasts Affect Weight Loss? 

47:25 - Listener Q&A: Gloria  -  Should Hunger Signals Be Trusted? 

47:25 - Listener Q&A: Gloria  -  Should You Change Your IF Approach If Weight Loss Slows Down? 

56:28 - Listener Q&A: Rae  - Does Matcha Tea Break The Fast? 

Can I Have ____ While Fasting? (Gin's Blog Post)

STUFF WE LIKE

Instant Pot (Great for sautéing, slow cooking, and pressure cooking - especially if you want to make bone broth!)

Happy Scale App

Window App

REFERENCES

LINKS

More on Melanie: MelanieAvalon.com  

More on Gin: GinStephens.com

BUY Delay Don't Deny: Living An Intermittent Fasting Lifestyle

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

 

 

Sep 04

Episode 20: Tired After Eating, Oil Pulling, Optimum Fasting Time, Fruit And GI Distress, Purposeful Calorie Restriction, Accidental Food, Probiotics, Kids And Fasting, And More!

5:2 , Fasting Approaches , Fruit , Intermittent Fasting , Meals , Mindsets , Supplements , Windows

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to Episode 19 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Effortless Weight Loss - Paleo-Style Meals, Intermittent Fasting, And Wine and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle

To submit your own questions, email questions@IFpodcast.com, or submit your questions here!! 

SHOW NOTES

5:50 - Listener Q&A: Maren - What To Do If You Feel Tired When You Start Eating?

5:50 - Listener Q&A: Meryl - Why Do I Feel Whoosie After Eating?

16:35 - Listener Q&A: Sarah - Does Oil Pulling Break The Fast?

21:05 - Listener Q&A: Julian - What's The Optimum Time For A Fast? 

22:00 - What Is 5:2 Fasting? 

28:15 - Listener Q&A: Maryellen - Why Can Fruit Cause GI Distress? 

Fructose Malabsorption List

Melanie's Low Fodmap Guide

34:05 - Listener Q&A: David - Is Purposeful Calore Restriction OK?

41:25 - Listener Q&A: Alissa - Do Hunger Signals And Hunger Headaches Go Away With IF?

46:31 - Listener Q&A: Alissa - Does An Accidental Bite Of Food Ruin Your Fast?

48:58 - Listener Q&A: Alissa - When Should You Take A Probiotic?

56:20 - Listener Q&A: Tasha - Should Kids Fast?

STUFF WE LIKE

Left Coast MCT Oil (Melanie likes this brand a lot, which is derived only from coconuts, has a nice C8/C10 ratio, and is quite affordable. However, it does come in a BPA-free plastic bottle, so consider transferring it to a glass bottle when you get it!)

Brain Octane MCT Oil (More expensive, as it is C8 only - which is faster assimilated and potentially more ketogenic.)

Clean MCT Oil (More expensive, as it is C8 only - which is faster assimilated and potentially more ketogenic.)

AC: The Power Of Appetite Correction (Bert Herring) (Gin loves this book!)

Prescript Assist (Awesome soil-based probiotic!!)

Rejuvenative Foods Fermented Food (Melanie is obsessed with their "Vegi-Delite", available at some Whole Foods)

REFERENCES

LINKS

More on Melanie: MelanieAvalon.com  

More on Gin: GinStephens.com

BUY Delay Don't Deny: Living An Intermittent Fasting Lifestyle

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

 

 

Aug 28

Episode 19: Wonky Windows, Communion, Sugar Cravings, Restrictive Tendencies, Becoming Fat Adapted, Sugar Free Gum, Detecting Ketones, And More!

Cravings , Diet Mindsets , Fasting Approaches , Intermittent Fasting , Ketones , Mindsets , paleo , Struggles , Supplements , Windows

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to Episode 19 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Effortless Weight Loss - Paleo-Style Meals, Intermittent Fasting, And Wine and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle

Hi friends! In this episode, we discuss wonky windows, and breaking your fast for religious purposes. We also tackle sugar cravings and sugar-free gum, and provide our thoughts for dealing with restrictive tendencies. Curious about becoming "fat-adapted"? We talk all about it! Enjoy!

To submit your own questions, email questions@IFpodcast.com, or submit your questions here!! 

SHOW NOTES

3:30 - Listener Q&A: Josh - Is There Anything Wrong With A Wonky Window?

3:30 - Does Communion Break The Fast?

7:20 - Listener Q&A: Gabrielle - How To Stop Sugar Cravings?

15:45 - IF While Pregnant 

17:40 - Listener Q&A: Anna - How To Let Go Of Restrictive Tendencies? (Calorie And Macro Counting)

30:40 - Listener Q&A: Sarah - Can You Become Fat Adapted Without Low Carb?

41:50 - Listener Q&A: Chantal - Is There A Way To Become Fat Adapted Sooner?

45:20 - Listener Q&A: Krista - Can You Have Sugar Free Gum During The Fast?

45:20 - Listener Q&A: Krista - Does Miralax Break The Fast?

54:15 - Listener Q&A: Annie - How Do You Know If You're Burning Ketones?

STUFF WE LIKE

Gymnema Sylvestre (For sweet cravings)

L Glutamine (For sweet cravings - also healing for the gut!)

Candidase (For Dealing With Candida Which Can Cause Sweet Cravings)

The Power Of Appetite Correction (Bert Herring)

The Yoga Of Eating (Charles Eisenstein) 

Natural Calm Magnesium Supplement (Drink Form) (For Relaxation, Stress, And Bowel Movements)

Liquid Ionic Magnesium (For Relaxation, Stress, And Bowel Movements)

Transdermal Magnesium Spray (For Relaxtion, Stress, And Bowel Movements)

Alli-C Allicin (For Dealing With Candida Which Might Cause Sweet Cravings)

Ketone Measuring Strips (Urine)

Ketonic Breathalyzer (For Measuring Ketones In Breath)

REFERENCES

LINKS

More on Melanie: MelanieAvalon.com  

More on Gin: GinStephens.com

BUY Delay Don't Deny: Living An Intermittent Fasting Lifestyle

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

 

 

Jul 31

Episode 15: IF Weight Loss Vs. Other Diets, Stalls, Changing Windows, Vegan Fats, Eating Whatever You Want, Insulin, & More!

Fad Diets , Fasting Approaches , Insulin , Intermittent Fasting , Vegetarianism , Windows

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to Episode 15 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Effortless Weight Loss - Paleo-Style Meals, Intermittent Fasting, And Wine and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle

Hi friends! In this episode, we discuss how much and what type of fats you should consider as an IF Vegan, how to break a stall, and whether you should adjust your windows. We also discuss how much weight we lost from IF specifically (compared to other diets), and tackle the issue of whether or not you can eat "whatever you want" in your fasting window. Lastly, we take another stab at the poorly misunderstood insulin!

To submit your own questions, email questions@IFpodcast.com, or submit your questions here!! 

SHOW NOTES

2:35 - Intermittent Fasting On Vacation

4:40 - Listener Q&A: Pamela - If You're Vegan, Do You Need More Fat From Nuts And Seeds When Doing IF?

4:40 - Listener Q&A: Doug - What Should You Do When You Hit A Stall? Should You Go Back To Normal Eating?

4:40 - Listener Q&A: Doug - Should You Not Do The Same IF Pattern Every Day So The Body Doesn't Get Accustomed To It?

12:10 - BCAAs

13:50 - Keeping Your Body Guessing

17:15 - Listener Q&A: Winnie - How Much Weight Have Melanie And Gin Lost From IF Specifically?

17:50 - Gin's Weight Loss From IF

24:35 - Melanie's Weight Loss From IF

27:09 - The 5 Bite Diet

29:00 - Listener Q&A: Marie - Why Do Some People Think You Can Eat Whatever You Want In The Eating Window?

29:40 - Why Insulin Is Not Always Bad, And Why You DO Want Insulin With A Meal

STUFF WE LIKE

Omega 3 Supplements For Vegetarians (From algae!)

The Yoga Of Eating

REFERENCES

LINKS

More on Melanie: MelanieAvalon.com  

More on Gin: GinStephens.com

BUY Delay Don't Deny: Living An Intermittent Fasting Lifestyle

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

Jul 24

Episode 14: Beer, Escaping Restrictive Mindsets, Fasted Exercise, Toothpaste, And More!

Alcohol , Exercise , Fasting Approaches , Intermittent Fasting

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to Episode 14 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Effortless Weight Loss - Paleo-Style Meals, Intermittent Fasting, And Wine and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle

In today's episode, we discuss how to overcome restrictive mindsets after years of undereating, and how to eat enough when intermittent fasting. We also discuss the potential benefits of beer, analyze calories and celiac disease, talk about the exercise we do and toothpaste we use, and much more!

To submit your own questions, email questions@IFpodcast.com, or submit your questions here!! 

SHOW NOTES

4:40 - Listener Q&A: Jill - Is It Safe To Exercise While Fasting? What Do Melanie And Gin Do For Exercise?

13:35 - Listener Q&A: Jennifer - Is Beer Bad For The Body With IF? Does It Have Any Benefits?

17:55 - Listener Q&A: Zoe - How To Eat More After Years Of Restriction?

17:55 - Listener Q&A: Zoe - How To Eat More After Years Of Restriction?

23:40 - Calorie Restriction And Longevity

30:00 - Listener Q&A: JT - What Toothpaste Do You Use While Fasting?

STUFF WE LIKE

Vibration Platform Fitness Machine

The Yoga Of Eating

Wrist Weights

Ankle Weights

Earthpaste (AWESOME toothpaste for the fast, with NO sweeteners or problematic ingredients!) 

Toothpaste Alternatives: Activated Charcoal, Turmeric, Baking Soda

Homemade Breath Spray! Mix a drop of Organic Peppermint Oil with some water, in a cute glass bottle (these are perfect!!)

REFERENCES

LINKS

More on Melanie: MelanieAvalon.com  

More on Gin: GinStephens.com

BUY Delay Don't Deny: Living An Intermittent Fasting Lifestyle

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know!