Category Archives for "One Meal A Day"

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

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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! 

 

 

Jul 10

Episode 12: Exogenous Ketones,The “Official” Fasted Period, Body Odor, Taking Medication, IF Symptoms, Artificial Sweeteners, Insulin, And More!

Intermittent Fasting , Ketones , One Meal A Day , Supplements

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to Episode 12 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 address some foundational fasting topics, like when does the fasted period actually start, and what is the role of insulin? (You WANT insulin sometimes!) We also go more rogue with topics of body odor, exogenous ketones, and much more! Enjoy!

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

SHOW NOTES

3:00 - Genetic Tests (check out Melanie's Blog Post: How To Get Your Genetic Data (For Free) And Interpret Your Genes!)

9:55 - Listener Q&A: Regina - When Does The Fasted Period Start?

14:30 - Listener Q&A: Leslia- What Are Symptoms Of Beginning IF?

17:40 - Listener Q&A: Leslia - What Food To Take With Medicine While Fasting?

21:00 - Listener Q&A: Miolani - Is Body Odor During Fasting Normal?

25:45 - Listener Q&A: Fabian - Are You Doing Something Wrong If Not Losing Weight With IF?

29:10 - Listener Q&A: Fabian - Are There Benefits To Exogenous Ketones?

33:45 - Studies on Exogenous Ketones

25:45 - Listener Q&A: Fabian - How Does Diet Soda Or Artificial Sweeteners With Meals Affect Insulin?

41:45 - Studies on Artificial Sweeteners ADD THEM!!!

43:50 - Why Insulin Isn't Always Bad

STUFF WE LIKE

Green Tidings Organic All Natural Deodorant

DeSouza's Liquid Chlorophyll (Internal Deodorizer)

REFERENCES

Metabolic effects of exogenous ketone supplementation – an alternative or adjuvant to the ketogenic diet as a cancer therapy?

Effects of exogenous ketone supplementation on blood ketone, glucose, triglyceride, and lipoprotein levels in Sprague–Dawley rats

Consuming aspartame with and without taste: differential effects on appetite and food intake of young adult males

The effect of sucrose- and aspartame-sweetened drinks on energy intake, hunger and food choice of female, moderately restrained eaters

Effect of covert nutritive dilution on the spontaneous food intake of obese individuals: a pilot study

Artificial sweeteners induce glucose intolerance by altering the gut microbiota

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 03

Episode 11: Intermittent Fasting Challenges: Mental And Physical Hunger, Explaining IF To Family And Friends, Eating Disorders Vs. Fasting, Drinking Late, Cravings, Workouts And Longer Fasts

Exercise , Intermittent Fasting , Maintenance , Metabolism , One Meal A Day , Vegetarianism , Weight Maintenance

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to episode 11 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 tackle a ton of challenges people may face when following an intermittent fasting lifestyle. We'll provide tips and tricks for combatting physical and mental hunger (it's usually more mental!), dealing with awkward situations with friends and family, how to adjust IF when you stay out late drinking, and working out with longer fasts. We also discuss the difference between intermittent fasting and eating disorders (they're not the same!) and much more!

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

SHOW NOTES

1:25 - Colostrum

4:00 - Prebiotic Fibers For Gut Health

7:05 - Listener Q&A: Dorothy- How To Handle Physical And Mental Hunger When Starting IF?

8:45 - Hunger From Low Blood Sugar

11:55 - Tips And Tricks To Help With Hunger

13:30 - Listener Q&A: Lea- How Do You Explain IF To Family And Friends?

14:30 - Melanie's Tips For Dealing With Friends And Family 

16:08 - Gin's Tips For Dealing With Friends And Family 

18:20 - Listener Q&A: Alex- What To Do IF People Think You Have An Eating Disorder?

23:15 - Listener Q&A: Alex- Distraction Techniques For Getting Hunger?

29:15 - Listener Q&A: Liseanne- Can You Workout On A 24 Hour Fast?

33:20 - Listener Q&A: James - Can You Have Carbonated Lime Water While Fasting?

STUFF WE LIKE

Colostrum For GI repair, Gut Health (Soverieng Laboratories) (Melanie)

Prebiotin Prebiotic Fiber (Gin)

REFERENCES

Increased P70s6k Phosphorylation during Intake of a Protein–carbohydrate Drink following Resistance Exercise in the Fasted State.

Artificial Sweeteners: A systematic review of metabolic effects in youth

Consuming aspartame with and without taste: differential effects on appetite and food intake of young adult males.

Artificial sweeteners induce glucose intolerance by altering the gut microbiota

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! 

vegan, weight loss, maintenance, exercise, muscle
Jun 26

Episode 10: IF And Vegan Diets, Activity Levels, Muscle Mass, Re-entering The Zone Post-Holidays, Weight Loss, Weight Maintenance, And Weight Gain

Exercise , Intermittent Fasting , Maintenance , Metabolism , One Meal A Day , Vegetarianism , Weight Maintenance

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to episode 10 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Paleo And Intermittent Fasting For Health And Weight Loss, and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle

In today's episode, we discuss how to maintain activity levels while intermittent fasting, and how IF affects muscle mass. (Hint: it's GREAT for it!) We also discuss the benefits and side effects of Vegan diets, and finding what works for you, food wise. We discuss our experience with how long it takes to get back into the fasting zone after the holidays, how your body knows when to lose versus maintain weight, and what to do if you GAIN weight when you first start IF? (Oh my!)

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

SHOW NOTES

3:05 - Listener Q&A: Allison - How To Maintain Activity Levels With IF? 

6:55 - Listener Q&A: Katherine - Should You Work Out Fasted For Muscle Composition?

7:55 - How IF Supports Muscle

10:10 - Protein Intake Timing

11:15 - Listener Q&A: Lauren - How Long To Get Back Into The Fasting Zone After The Holidays?

19:10 - Listener Q&A: Lauren - How Does The Body Know When To Lose And When To Maintain?

24:25 - Listener Q&A: Skipp - Have You Tried A Whole Foods, Plant-Based Vegan Diet?

31:35 - Listener Q&A: Karen - What To Do If You Gain Weight When Starting IF?

STUFF WE LIKE

Instant Pot (Basically the most awesome thing EVER! It's a pressure cooker, slow cooker, AND steamer. It's so easy to use, healthy, and yummy!)

REFERENCES

LINKS

More on Melanie: MelanieAvalon.com

More on Melanie: MelanieAvalon.com

More on Gin: GinStephens.com

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! 

intermittent fasting podcast
Jun 19

Episode 9: Scales, Supplements, Naysayers, Max Weight Loss, Calories, Carbs, Wine & More!

Exercise , Fad Diets , Intermittent Fasting , Metabolism , One Meal A Day , Supplements , Wine

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to episode 9 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Paleo And Intermittent Fasting For Health And Weight Loss, and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle

In today's episode, we discuss when to take vitamins and supplements when practicing IF, the best IF windows for maximum weight loss, how to deal with social backlash and naysayers, why it's not ALL about calories, determining your own carb tolerance, how much wine we drink, and much more!

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

SHOW NOTES

2:20 - Throwing Away The Scale!

9:05 - Listener Q&A: Marcia - When Should You Take Vitamins And Supplements When Intermittent Fasting?

13:00 - Listener Q&A: Marcia - What IF Window Provides Maximum Weight Loss Benefits? 

15:10 - Listener Q&A: Angie - How Do You Respond To People Who INSIST It's All Calories In Vs. Calories Out?

16:50 - Social Tips For Naysayers

17:50 - Factors Affecting Calories In Vs. Calories Out

21:55 - Listener Q&A: Stephanie - Are Certain Weight Losses Possible?

23:05 - Low Carb/Keto Vs. Higher Carb Approaches

27:00 -  Listener Q&A: Stephanie - Can You Consume ANY Calories During The Fast?

29:22 -  Listener Q&A: Stephanie - How Many Carbs During The Feast Window?

30:15 - Historical Carb Macronutrients

30:45 - Personal Carb Reactions

32:55 -  Listener Q&A: Stephanie - How Soon To Experience Weight Loss With IF? Is 5 Days Enough?

37:57 -  Listener Q&A: Stephanie - How Much Wine In Your Eating Window?

STUFF WE LIKE

Measuring Leggings -Like A Glove

REFERENCES

LINKS

More on Melanie: MelanieAvalon.com

More on Melanie: MelanieAvalon.com

More on Gin: GinStephens.com

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! 

Jun 12

Episode 8: Traveling And Intermittent Fasting, Getting Enough Calories With OMAD, Electrolytes And IF, The Whoosh Effect!

Intermittent Fasting , Maintenance , One Meal A Day , Supplements , Travel , Weight Maintenance

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to episode 8 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Paleo And Intermittent Fasting For Health And Weight Loss, and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle

Gin's going on a cruise! In today's episode, we give our personal tips for how to adjust your IF patterns when on vacation. (Vacation doesn't have to mean instant weight gain!) We also answer listener questions about getting enough calories with one meal a day, and ensuring adequate electrolytes when fasting, including sodium, magnesium, and potassium! We also talk about the vague "Whoosh Effect."

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

SHOW NOTES

6:25 - Gin's Tips For Intermittent Fasting On Special Occasions (Like A Cruise!)

9:50 - Melanie's Tip's For Intermittent Fasting While Traveling

10:10 -IF and Road Trips

10:55 -IF and Airplane Traveling

11:30 - Using IF To Beat Jet Lag & Reset Your Circadian Rhythm 

13:35 - IF And Extended Vacations

14:30 - Lindsay: Are you consuming enough calories with One Meal A Day?

16:30 - Calorie Restriction And Longevity

20:15 - Appetite Adjustment And Nutrient Partitioning

21:30 - Listener Q&A: Sandy - Getting Electrolytes When IFing

21:50 - Why We Don't Crave Micronutrients 

23:00 - How To Get Enough Electrolytes And Minerals

23:30 - Sodium

24:50 - Iodine

25:20 - Magnesium And Potassium

26:40 - Three Ways To Supplement Magnesium

29:30 - Concentrated Mineral Supplements

30:05 - Listener Q&A: Lisa - What Is The Whoosh Effect?

STUFF WE LIKE

Natural Vitality Natural Calm (Magnesium Drink Supplement)

Pure Zechstein Magnesium Oil Spray (Transdermal Magnesium Spray For Skin)

Good State Liquid Ionic Magnesium (Ionic Magnesium Supplement)

Trace Mineral Drops

REFERENCES

LINKS

More on Melanie: MelanieAvalon.com

More on Melanie: MelanieAvalon.com

More on Gin: GinStephens.com

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! 

IF Podcast Episode 3
May 08

Episode 3: Our Top 5 IF Benefits, Autophagy, Breakfast For One Meal A Day

Alternate Day Fasting , Benefits , Intermittent Fasting , Leangains , Maintenance , Meals , One Meal A Day

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to episode 3 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Paleo And Intermittent Fasting For Health And Weight Loss, and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle. In this episode, we discuss our personal favorite IF benefits, and answer listener questions about autophagy and if you can do breakfast for one meal a day.

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

SHOW NOTES

2:20 -  Melanie's Top 5 IF Benefits

4:10 -  Gin's Top 5 IF Benefits

5:55 -  IF Benefit: Weight Loss 

8:10 -  IF Benefit: Weight Maintenance (And Muscle Maintenance!)

10:00 - IF Benefit: Easy

12:50 -  IF Benefit: Feasting! 

14:25 -  IF Benefit: Anti-Inflammatory (Allergies, Acne, Headaches, etc.) 

18:30 -  IF Benefit: The "High" In The Zone Feeling

21:35 -  IF Benefit: No "Dieting" (No Calorie Counting, No Foods Off Limits)

22:30 -  Listener Q&A - Rachel Ramirez: What is Autophagy? 

26:05 - Listener Q&A - Sam: Breakfast For One Meal A Day? 

LINKS

More on Melanie: MelanieAvalon.com

More on Gin: GinStephens.com

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! 

intermittent fasting approaches, benefits, keeping body guessing
May 01

Episode 2: How To Do Intermittent Fasting, IF For Life Benefits, Keeping The Body Guessing

Alternate Day Fasting , Benefits , Intermittent Fasting , Leangains , Maintenance , Meals , One Meal A Day

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to the second episode of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Paleo And Intermittent Fasting For Health And Weight Loss, and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle. In this episode, we discuss different common approaches to intermittent fasting. There are quite a few options to try, so you can definitely find an IF pattern perfect for you! We also answer listener questions about the benefits of doing IF for life, and how to keep your body "guessing" when you're at maintenance. (Hint: It happens naturally!)

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

SHOW NOTES

2:34 - What Is Intermittent Fasting? Why does it work on a cellular level? 

5:50 - The Clock/Hours Approach to Intermittent Fasting (including 16/8)

​9:20 - The Up Day/Down Day Approach to IF (including Alternate Day Fasting)

​9:20 - The Meal Approach (Including One Meal A Day)

​20:25 - Listener Q&A: Moira - Will you do IF for life? What are the benefits?

​24:35 - Listener Q&A: Frankie - How do we keep our bodies guessing when we're at our goal weight?

LINKS

More on Melanie: MelanieAvalon.com

More on Gin: GinStephens.com

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! 

intermittent fasting approaches, benefits, keeping body guessing
May 01

Episode 2: How To Do Intermittent Fasting, IF For Life Benefits, Keeping The Body Guessing

Alternate Day Fasting , Benefits , Intermittent Fasting , Leangains , Maintenance , Meals , One Meal A Day

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to the second episode of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Paleo And Intermittent Fasting For Health And Weight Loss, and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle. In this episode, we discuss different common approaches to intermittent fasting. There are quite a few options to try, so you can definitely find an IF pattern perfect for you! We also answer listener questions about the benefits of doing IF for life, and how to keep your body "guessing" when you're at maintenance. (Hint: It happens naturally!)

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

SHOW NOTES

2:34 - What Is Intermittent Fasting? Why does it work on a cellular level? 

5:50 - The Clock/Hours Approach to Intermittent Fasting (including 16/8)

​9:20 - The Up Day/Down Day Approach to IF (including Alternate Day Fasting)

​9:20 - The Meal Approach (Including One Meal A Day)

​20:25 - Listener Q&A: Moira - Will you do IF for life? What are the benefits?

​24:35 - Listener Q&A: Frankie - How do we keep our bodies guessing when we're at our goal weight?

LINKS

More on Melanie: MelanieAvalon.com

More on Gin: GinStephens.com

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!