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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!!
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!)
Increased P70s6k Phosphorylation during Intake of a Protein–carbohydrate Drink following Resistance Exercise in the Fasted State.
Training in the fasted state improves glucose tolerance during fat-rich diet
AMPK and the biochemistry of exercise: Implications for human health and disease
Interdependence of AMPK and SIRT1 for Metabolic Adaptation to Fasting and Exercise in Skeletal Muscle
Mortality in vegetarians and nonvegetarians: detailed findings from a collaborative analysis of 5 prospective studies1–3
How prevalent is vitamin B(12) deficiency among vegetarians?
BUY Melanie's What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine, Gin's Delay, Don't Deny: Living an Intermittent Fasting Lifestyle, and/or Gin's Feast Without Fear: Food and the Delay, Don't Deny Lifestyle
More on Melanie: MelanieAvalon.com
More on Gin: GinStephens.com
Theme Music Composed By Leland Cox: LelandCox.com
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