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

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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! 

Jun 05

Episode 7: What’s Too Extreme?, IF & Exercise, Carb Content, Grains, And IF Weight Maintenance

Carbs , Exercise , Intermittent Fasting , Maintenance , Metabolism , paleo , Whole 30

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to episode 7 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

This Listener Q&A episode has got lots of goodies! We talk about what IF patterns may be too extreme, and look at modified versus full fasts. We discuss how IF affects exercise, and how many carbs you should be eating. We also disagree for the first time (about time!) in our discussion of grains. We provide tips for making healthier food choices and sustaining a whole foods approach if desired. We also give our best suggestions for weight maintenance on an IF protocol. Enjoy! 

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

SHOW NOTES

3:45 - Listener Q&A: Kellie - What Is Too Extreme With IF?

5:30 - The Difference Between Modified Vs. Full Fasts

6:50 - Gin's and Melanie's Thoughts On More Extreme Fasting (multiple 48 hours)

11:40 - Listener Q&A: Karen - How Does IF Affect Exercise? Does IF Work With Grains And/Or On A Higher Carb Diet?

12:55 - How Melanie And Gin "Exercise" (Filling Life With Movement!)

14:20 - How IF Benefits Exercise!

15:50 - HIIT (High Intensity Interval Training)

16:50 - Exercise In The Early Stages Of IF

18:50 - Carbs And Gut Health

19:35 - Gin's Thoughts On Grains

19:35 - Melanie's Thoughts On Grains

21:21 - Melanie's Thoughts On Higher Carb Intake And Grains

23:25 - Suggestions For Grain-Free Baking

24:50 - Vegetable And Fruit Fiber Vs. Grain Fiber

25:35 - Not Fearing Carbs, Metabolic Flexibility, And Real Foods

28:35 - Melanie's Guide For Fermentable Carbs For IBS And Digestive Problems

28:40 - Listener Q&A: Tamarah - What Is A Good IF Protocol For Weight Loss Maintenance?

STUFF WE LIKE

Get Melanie's IBS Guide!

REFERENCES

Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems.

Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake

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! 

May 29

Episode 6: The ALCOHOL And WINE IF Episode!

Alcohol , Intermittent Fasting , Metabolism , paleo , Whole 30 , Wine

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to episode 6 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. Curious if you can drink alcohol in an IF lifestyle? This episode has got you covered! We discuss all the details of drinking alcohol while intermittent fasting, with a particular emphasis on wine! Learn how alcohol affects fat burning (it doesn't stop weight loss!), all about alcohol and wine's health benefits, how IF affects drinking, some pretty cool wine effects, and much more! We also answer a listener question about how to make better food choices while practicing IF.

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

SHOW NOTES

4:40 - Our Favorite Alcoholic Drinks

6:20 - The Relationship Between Alcohol And Weight Gain/ Weight Loss

9:30 - Theories For Why Alcohol Does NOT Encourage Weight Gain

13:20 - Why IF And Alcohol Go Well Together

14:10 - IF And Alcohol Tolerance

15:00 - Alcohol, Wine, And Health Benefits 

17:20 - Why Alcohol May Be Good For You 

17:45 - Wine Polyphenol/Antioxidant Benefits 

20:20 - Cautions About Alcohol When Beginning IF

21:30 - How Alcohol Is Metabolized

23:09 - Does Alcohol Break The Fast?

24:20 - How Pinot Noir Increases Sex Appeal

25:25 - How The Compounds In Wine May Help You Burn Fat, And Act Like Exercise!

27:20 - When You Might Want To Not Drink With IF

29:30 - Listener Q&A: Melia - How To Make Better Food Choices To Lose Weight

STUFF WE LIKE

7 Awesome Organic White Wines For Less Than $10

REFERENCES

Measuring the Burden— Current and Future Research trendsResults From the nIAAA Expert Panel on Alcohol and Chronic disease Epidemiology

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 coffee
May 22

Episode 5: The COFFEE Episode!

Coffee , Insulin , Intermittent Fasting , Metabolism

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to episode 5 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 tackle COFFEE in all its glory! We'll talk about its health benefits, how it affects the fasted state, how you should (and should not) drink it for the best results, the details on MCTs and Bulletproof Coffee, and much more! We also answer listener questions about using essential oils while fasting (and let ya know how to make your own AWESOME homemade, non-insulin spiking breath freshener), as well as what to do if you're insulin resistant and/or not seeing results within a few weeks of starting IF.

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

SHOW NOTES

4:05 - Coffee!

8:20 - Coffee Health Benefits

11:25 - Coffee and fat burning

12:30 - Bulletproof Coffee

14:15 - MCT Oil and Metabolism

19:30 - The Shangri-La Diet

21:00 - MCTS and Ketones

22:15 - Coffee And Sweeteners/Flavors

25:00 - Using Cream In Your Coffee When Transitioning To IF

26:20 - Listener Q&A - Mary Lyn: Fasting And Essential Oils

32:05 - Listener Q&A - Felicity: Slow Results With IF And Insulin Resistance 

STUFF WE LIKE

Check out the STUFF WE LIKE page for links to Bulletproof Coffee, The Hungry Brain, and The Bulletproof Diet.

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

Trace Minerals (Awesome way to add minerals to your water during your fast!)

REFERENCES

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! 

May 15

Episode 4: Insulin, Metabolism, And Intermittent Fasting, Night Shifts, Extended Fasts

Extended Fasts , Insulin , Intermittent Fasting , Metabolism , Night Shifts

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to episode 4 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 delve into the science of Intermittent Fasting! We'll discuss the role of insulin in hunger and weight loss, the differences between calorie restriction and intermittent fasting, and how IF affects the metabolism. We also answer listener questions about losing weight with IF when you work night shifts, and provide our thoughts on doing extended (rather than intermittent) fasts.

Note: We had a slight issue with some of the audio quality this episode, but everything will be back to normal next week! ​

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

SHOW NOTES

4:15 - The Role Of Insulin In Intermittent Fasting 

15:35 - Calorie Restriction vs. Intermittent Fasting

20: 40 - Intermittent Fasting And The Metabolism

26: 40 - Listener Q&A - Kay: Intermittent Fasting For Night Shift Workers

32:10- Listener Q&A - Barbara: What are the benefits of an extended fast?

STUFF WE LIKE

Check out the STUFF WE LIKE page for links to The Obesity Code!

REFERENCED STUFF

Twenty-four-hour energy expenditure and urinary catecholamines of humans consuming low-to-moderate amounts of medium-chain triglycerides: a dose-response study in a human respiratory chamber

Meal frequency and energy balance.

Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine.

Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter.

Feeding frequency and energy balance in adult males.

Effect of 6-Month Calorie Restriction on Biomarkers of Longevity, Metabolic Adaptation, and Oxidative Stress in Overweight Individuals

Long-term Effects of Dieting on Resting Metabolic Rate in Obese Outpatients.

Effect of meal size and frequency on the thermic effect of food

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! 

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!