Welcome to Episode 359 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 Vanessa Spina, author of Keto Essentials: 150 Ketogenic Recipes to Revitalize, Heal, and Shed Weight.
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Listener Q&A: Sadi - Total protein for the day
Listener Q&A: Karen - Can you speak to ‘natural flavors’?
Listener Q&A: Katie - I am so torn between fasting and eating enough protein
Listener Q&A: Marisa - Can you please address Isoleucine restriction as it relates to longevity?
Listener Q&A: Stephanie - Thoughts on taking mineral supplements
Listener Q&A: Lori - I’d love ideas on how to firm up my skin after weight loss after the age of 50
Our content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and answers to personal health questions.
TRANSCRIPT
(Note: This is generated by AI with 98% accuracy. However, any errors may cause unintended changes in meaning.)
Melanie Avalon:
Welcome to Episode 359 of the Intermittent Fasting Podcast. If you want to burn fat, gain energy, and enhance your health by changing when you eat, not what you eat with no calorie counting, then this show is for you. I'm Melanie Avalon, biohacker, author of "What, When, Wine" and creator of the supplement line AvalonX. And I'm here with my co-host, Vanessa Spina, sports nutrition specialist, author of "Keto Essentials" and creator of the Tone Breath Ketone Analyzer and Tone Lux Red Light Therapy Bannals. For more on us, check out ifpodcast.com, melanieavalon.com, and ketogenicgirl.com. Please remember, the thoughts and opinions on this show do not constitute medical advice or treatment. To be featured on the show, email us your questions to questions@ifpodcast.com. We would love to hear from you. So pour yourself a mug of black coffee, a cup of tea, or even a glass of wine, if it's that time, and get ready for the Intermittent Fasting Podcast.
Vanessa Spina:
Hello everyone, and welcome to the Intermittent Fasting Podcast. I'm your host, Vanessa Spina, and I have a wonderful co host joining us again, Scott Emmons from MD Logic. How are you doing today, Scott?
Scott Emmens:
I'm doing wonderful. Pleasure to be back on the show with you, Vanessa. Looking forward to our questions for the day. I always get to learn so much and get a further understanding of what people are concerned with and the questions they have recently. So yeah, super excited.
Vanessa Spina:
Awesome. Yeah, I'm excited too and just can't wait to get into these questions. I had so much fun recording the last one with you. So much fun to have you back here on this one. And it's early March when this episode is coming out, and it's my birthday week, march eigth.
Scott Emmens:
Hey, happy birthday.
Vanessa Spina:
Thanks.
Scott Emmens:
Spring break is coming up. The weather should be breaking soon, so looking forward to that.
Vanessa Spina:
I am too. I'm really excited for just spring in general. I mean, I'm enjoying winter more and more since I have started embracing the cold, learning about circadian health, cold adaptation, which we were just talking about on the last episode, and all the benefits that you get from that. So we could talk actually a little bit about morning routines. But since I've been diving more deeply into this red light is a huge part of my morning routine and also getting out and getting the sun on my body throughout the day, but specifically, especially at two times, and that's at sunrise if I'm up for it, which I usually am. And in the winter, like just standing out there and doing some grounding. Standing out in our garden, doing some grounding. I definitely look like a psychopath if you are not into any of this stuff. But I'm barefoot in the garden, like, walking around just for, like, five to ten minutes, getting some light on my body. And it's amazing to know that that's really signaling the melanopsin in my eyes and skin and initiating these hormonal cascades and also getting a bit of uva light a little bit later in the morning. And it's so important in the winter, I think about so often so many of us work and live in indoor environments now, which is such a contrast to our ancestors. And not only that, but windows that we have filter out most of the red light, and they let in all the blue, and then we're staring at blue screens. It's almost like we're in an experiment designed to see, how bad is blue light for you. Because the way we live our lives, we just get so little natural light. And you think about the time, if you don't live in Hawaii or Australia or other parts, the winter is generally cold, and so we're indoors even more. And I'm one of those people who always used to want to be comfortable all the time. And if I saw someone outside in the morning, in the winter, barefoot, I'd be like, what is going on with that person? But apparently, getting that light exposure during the day is even more important than avoiding blue light at night, which says so much, right?
Scott Emmens:
100%. It is so difficult to do in the winter, but I have really made an effort. Now my son thinks I'm insane because where I ground, he has a sliding basement door. So I'm standing in front of his sliding basement door. So when he opens his curtains every now and then, he sees his dad in shorts in, like, 30 degree weather, standing barefoot out in the sun. He's like, dad, you're mental. And I'm like, listen, kid, when you're 52, you're going to be doing the same thing because you're going to be in worse shape than me, because at least in my 20s, we were outdoors doing things we didn't have computers. You're right. The amount of blue light, and more importantly, the fact that we really don't get much sunlight on our face. Like, you get in your car, you might have a little commute, but even then, your windows might be tinted, and even a non tinted window is preventing some of the natural light from getting to you. You really have to get some direct face and eye and skin exposure. And the earlier in the morning, the better. It's going to reset your clock. And if you don't believe me, go camping for a week. Don't bring any melatonin or sleep aids. Go out there, wake up when the sun goes up, and I promise you, by 930, you will be knocked out dead asleep.
Vanessa Spina:
We spent so much time at our cabin or cottage growing up, and I always used to go to bed at, like, eight whenever we're there, when we're camping, it's the same thing. And I always used to think it was because we didn't have tv, but it's probably that blue light coming from screens and just the routines that are so important. And it's amazing how these simple, free hacks are just aligning ourselves with that circadian rhythm that ancestrally, we would have spent all of our time outdoors. Even if we were sleeping in caves or in different fabricated habitats, we would have been outside all the time. And now we're doing the exact opposite of that. And it's amazing how these really simple things, like grounding like that. It's funny your son laughs at you because Luca loves it. Like, kids have so much brown fat all over their bodies, and we can actually gain it back. So there was this one study where this individual had a tumor on their adrenal glands, and they were constantly secreting adrenaline, and they had brown fat all over their bodies, so we can actually get it back. But when you're born, you have so much of it. So Luca doesn't really feel the cold, much. Like when we're outside in the winter, he loves it, and it's very rare that he'll say to me, like, I'm cold. And it's because it's really cold, and he's, like, dropped a glove or something like that. But kids have so much brown fat, they're constantly outside trying to take clothes off, and we're, like, putting layers on. You know, we can really learn so much from that. They're also in and out of ketosis all the time. And that's been really interesting with Luca because I have the tone device. I can check his ketones, and he loves it. Like, daddy checks his ketones, mommy checks her ketones, and he loves just taking it and blowing into it. And it's kind of fun because it's got graphics on it, and it gives know a number, like a readout, and he's in ketosis all the time. And we're born with that. The brown fat and the metabolic flexibility and our super comfortable lifestyles and environments and convenience food basically gets rid of all of those superpowers that we're born with. And now we're trying to reclaim through these different biohacks and things.
Scott Emmens:
People, they look at biohacking and they sort of think, like, I don't know if they think it's cheating or it's crazy, but really, we're just trying to get our bodies back to the natural state of things. It's because the modern lifestyle makes that know. It's funny, I hadn't even thought of this till you mentioned luca, but I remember being five to, like, eight and outside for five or 6 hours in the snow, making a snowman, like, for literally hours and not getting cold.
Vanessa Spina:
Same. Making a fort.
Scott Emmens:
Yeah, making a fort, which was. God, I used to love that your.
Vanessa Spina:
Parents have to call you in and you're like, no.
Scott Emmens:
Yeah, it was very rare that maybe my feet would get cold or something, or my hands, because the gloves were so. But, like, my body, I don't really recall shivering. I was basically out there building snow forts, having snowball fights, making snowmen for hours. And I think a lot of it was just your body's natural adaptation and the brown fat you develop and have when you're young. So that's an interesting observation with Luca.
Vanessa Spina:
Yes, I notice that, and I hear it from other people who practice similar morning routines with grounding, with red lights. I'll tell you mine, basically, I do that outside, and I turn on red light if I'm up before sunrise and just have it ambiently. So, like, if I'm in the bathroom with Luca or he's having a bath or something, and he know having the red light, and I try to do my red light therapy session sometime in there, and then typically, I'll have a coffee with almond milk. And that's usually how I start, like, the first hour of my day or so. What about you?
Scott Emmens:
My first hour of the day is, typically, I will try to go for either a walk if it's too cold, if it's not too cold, I'll be able to go outside on the grass. Can't be concrete, or it's got to be grass. Barefoot, maybe ten minutes in the sun, not long, just ten minutes in the sun. And then I will be usually drinking my coffee simultaneously. Then, if I still have the time, I'll make some fresh squeezed lemon juice, which is really great to get your bile and your liver kind of going for the day. And then I may wait an hour or two, take a berberine, and then I'll make usually like three to four eggs over easy, and that's pretty much it. I just eat those eggs and that gets me through most of the day to like 132 o'clock. But my morning routine is basically getting light. That's the most important thing. Grounding if possible, and then coffee with some nutrients, electrolytes and hydration. Pretty simple.
Vanessa Spina:
I love hearing people's morning routines. I have this one book, and I think it's called morning rituals of creatives or something like that. And it talks about all the highest producing poets and writers and scientists, and every page is like their morning routine. And sometimes it's their whole day. And it's so funny because it's like some of the most prolific writers that we absolutely adore and revere. They were like sleeping in the day, getting up, smoking a pack of cigarettes, having coffee, staying indoors a lot, just like some really unhealthy situations. But it's like they did whatever they could to preserve their creative energies. And it's just funny because some of them are really healthy, and then others are just like, they're so unhealthy, and yet it was whatever they needed to be able to perform. And I know for myself, in order to be really productive and clear and coherent and creative, especially, I have to protect my mental energy so much. The rest of the time when I'm not preparing to podcast, I have to do nothing. I have to basically do nothing. And I also have to protect myself constantly from negative news and negative, just negativity. And if I do that, then I can be really creative and high producing. And it's almost to the point where I have all these boundaries around me to prevent that stuff from getting in. But I have to be like this, and I have to tell my husband all the time, I don't want to hear that a horrible story, because I have to protect my energy. And it's interesting. Do you have anything like that that you feel like you have to create boundaries around or to get in a flow state or something?
Scott Emmens:
Yeah, so that's fascinating. I had not even mentioned this to you at all, I don't think. But I have been working on some articles and considering. So launching a podcast that's going to be health based, probably January 22 is my goal, but let's just hope it's January 22. But I also have been thinking about launching a podcast called emotional conservation. And it's a combination. Yeah, seriously. So this is so crazy that you're mentioning this, because I haven't mentioned this to anyone.
Vanessa Spina:
Wow.
Scott Emmens:
Yeah. And the whole idea is that, look, you only have so much creative mental energy to output, right? What are the things you can do to help yourself keep both your emotional conservation and your emotional iq functioning? So your emotional iq is how well you're able to empathize, how well you're able to understand what other people are going through and when the right thing to say is something. But when your emotional conservation or your emotional stores are low, your emotional iq by default, even if you know what to do, becomes harder to do it because you're agitated, you're tired, you haven't saved up the energy, you can't be creative. You get overwhelmed. So that's something I've been digging a lot into. And one of the things I found that's been helpful is not just the morning routine, but the nighttime routine helps set up the morning routine. So, for example, I have a jug of water that I put next to my bed before I go to bed. I have an electrolyte pack next to that jug of water. And so sometimes I'll take electrolytes, sometimes I won't, but I will chug the water first thing in the morning when I wake up. That's like the first thing I do. But I have it in the night, my gratitude journal. Instead of writing in the morning when I've already, like, I'm ready to go and get going, I'll kind of write that in the evening. If I've got concerns or worries, I write those down in the evening, shut off my phone, I put it on do not disturb in airplane mode around 930 or 10:00 and then that's it. Then I get in bed and I'm prepared and ready for the next day because I don't have things hanging over me. I know what I want to do. And that helps with the emotional conservancy. And then as far as the news and negative media, yeah, that doesn't go on at all past like 02:00 if ever. I just try to skip through it. Even when I go to my little Microsoft browser and it's got articles that are clickbait, I'm like, skip. No, don't want to hear that. Don't care because you've only got so much emotion to give out. Yeah, really interesting you mentioned that. So you may be seeing the emotional conservation podcast sometime in 2024.
Vanessa Spina:
Well, you're going to have to have me on as a guest because I'm obsessed with this topic.
Scott Emmens:
You're booked. Consider yourself booked.
Vanessa Spina:
It's so funny because I just tell Pete all the time. He's a protector, he's a provider, he's a protector. He's constantly screening information for danger. He's on Twitter or x a lot, and he's like telling me information and I'm like, this information does nothing for me or for my ability to create positivity in the world. And he doesn't fully get it, I think, because he really needs to be informed because that's his primary goal, is, like, protecting and providing for us. But I'm a creative person and that stuff just sucks all my positive energy out and it just kills it. And there's so much negative news that is so like this really disempowering feeling. I'm not saying be ignorant, but you feel so disempowered by it. And so I think maybe I'm sensitive also to other people's states. Anytime I hear about something horrible happening, I'm like, to someone else, I just feel it. I feel it. And then I can't get in a good state to be creative or I can't get in the flow. You really have to protect yourself and your mental energy if you're going to go out and create and have the energy to create. And at the end of the day, I think it's okay to be maybe a little bit ignorant sometimes of the bad things happening in the world because that's what the news is always highlighting. And they're not highlighting the fact that, let's say, 500,000 successful births happened today. And this 95 year old man celebrated his birthday surrounded by all his family. And these people just got a well in their village. Actually, there's some Instagram accounts now that finally have good news. Those are the only ones, like, to follow. But it doesn't get clicks, it doesn't get reactions. And now it seems like so much of the content that we see is like, there's actually accounts that I've heard on podcasts. Their whole mo is just posting stuff that is controversial or gives you a negative reaction because it gets the most engagement. Like they purposely are designing content for people that will make them click or comment. And it's the stuff that makes you feel outraged. And it's like, I don't want to feel outraged. I don't want to feel all this. And then all your energy then goes towards that, and then you don't have it left for yourself and for the good you want to put out for the good you want to put out into the world. So I think it's okay to be conservative. And be protective of your energy.
Scott Emmens:
And I used to be a lot like Pete, right? And I would do dive into research and articles and what's going on in the world and try to spread this information. And what I found was it didn't make my family happier. It didn't help them. It made them feel exactly like you said. And I think the more empathetic you are, the more it negatively affects you because you want to help. But there's very little that you can tangibly do in a lot of these situations. Can you be supportive of people? Can you feel empathy for them? Yes. But the way that it's portrayed is sort of like it's your fault the environment's dying and it's your fault and you should do this. And people, then, they want to pick sides. Look, we pick sides over football teams and politicians and whether this brand is better than that brand, or whether we pick sides over almost anything. And I think that's been weaponized to some extent because it works to your point. It gets clicks, it gets people engaged. It gets engagement, it keeps people on. I don't see people on twitter for 2 hours having, hey, I really like you too. I think your point is wrong. And your point. No, here's my point. And you know what happens at the end of the day, neither one of them has convinced them of anything other than they've spent 2 hours arguing and spending a lot of negative energy. So I just walked away from that because it doesn't do any good. And it does leave you feeling a little bit unempowered. But also for people, like, I think for you and I and other people that are empathetic, it kind of hurts. And it leaves with this sort of sad feeling. So I get where Pete's coming from, and I used to do that same thing, and I just realized it's not helping my family. And frankly, it wasn't helping me either, because I'm like, I started spinning down this negative sort of spiral in my. Got to cut that out. So about three years ago, I just stopped watching the news pretty much altogether. But believe it or not, no matter how much you try to not watch the news, you still get it anyway. So if it's really that important, you're not going to be ignorant. You're going to hear about it, you're going to know about it. It's just not in your face all the time. It's not being presented by me to my family where they're like, is dad losing it? He really seems tense about this stuff. And kids want to feel safe.
Vanessa Spina:
It's designed to make you tense. It's designed to make tense and to react and to get that reaction from you. And I'm so glad that you became aware of it. It's hard sometimes to make people be aware of it. I have this game I play with Pete, so he'll tell me the news of the day, and I'm like, thanks for the daily outrage. We're all addicted to it, and it is very addictive. And I think he'll smile when I say that. But it's true. Your brain starts to become more and more wired a certain way towards getting used to receiving certain feelings and emotions and reactions. And it's definitely being used against us. Like, the fact that we are like that and the fact that we're programmed to always be looking for that tiger in the bush, that the negative stuff, it sticks out. It stands out so much more. And you have to actually deliberately put boundaries around yourself to make sure you cultivate the opposite, because you're always going to be. We are the descendants of the most paranoid, the most conspiracy theorists, like cavemen and women, because the ones who were not looking for the tigers in the bush got pretty much eaten, right?
Scott Emmens:
Yeah, they're right here. Welcome to the Daily ps. Stay with Scott and Vanessa.
Vanessa Spina:
Yeah, I could talk about this stuff for hours. Yeah, I love talking about morning routines. Biohacks. I got all fired up about the biohacks from the last episode that we talked about. We had some really phenomenal questions, as usual. Let's get into some of today's questions. The first one comes to us from Sadie, if you'd like to read it, Scott.
Scott Emmens:
Absolutely. Thank you, Sadie, for the question from Sadie. I understand the concept and goal of consuming x amount of total protein per day. For me, it's desired body weight or lean mass because I have a lot of body fat to lose. And the goal to consume at least 30 to 40 grams of protein at each meal to get enough leucine to activate PMS. I don't think we want to activate PMS. I think we're talking about muscle protein synthesis, or in this case, protein muscle synthesis. But vanessa, I would guess we're not looking to activate PMS anytime.
Vanessa Spina:
I don't want to activate PMS. I definitely want to activate muscle protein synthesis. And we all know Sadie was meaning to say muscle protein synthesis, but she probably had autocorrect on, and it gets me every.
Scott Emmens:
So we had to have a little fun with that.
Vanessa Spina:
I love typos. I love them. They are.
Scott Emmens:
So, yeah, enough leucine to activate muscle protein synthesis. But if I'm doing one to two protein shakes a day to help keep calories low, lose body fat with just one scoop of whey protein, 20 grams of protein with added EA powder to increase the leucine content to activate mps. Doing this until tone protein comes out. Would my total protein for the day decrease since each shake is only 20 grams, but enough leucine to activate? Hope that makes sense. So you think, yes, it does. But vanessa, take it away.
Vanessa Spina:
So this is exactly why we created tone protein is to be able to hit your protein target without having to take down like six chicken breasts all the time, and to be able to eating 100 to 150 grams of protein. I think a lot of people fall in that sort of amount for their daily target, and it's sometimes hard to get that. That's like the number one thing I hear from people is that how do I possibly eat this much protein a day? We're not used to it. Maybe men are more used to it. Women are not used to it. We're used to eating salads and light food, calorie light foods and diet foods and things like that that we were told would help us recompose our bodies. We didn't know we were supposed to be eating the protein and hitting the gym instead of eating the salads and hitting the treadmill. And that's shifting. Now we're understanding what fitness really is from a female perspective as well. And I think just hitting that protein target, it can be difficult because it's a learning curve. There's a learning curve, and I've learned how to do it in different ways. But I wanted to create something that I myself could use so that I could take one serving of a high quality whey protein shake that is enhanced with leucine, similar to what you're doing by adding in some actually essential amino acids. But you could just be adding in bcaas and you'd be enhancing your protein meal or your protein shake, in this case, with the added leucine content. And so you don't need the EAA powder, just bcas. Or you could just take tone protein because you said you were doing this until tone protein comes out, and it's definitely out now. And so you could either do that, keep doing what you're doing, or you could try tone protein because it does the same thing. But to answer your question, your total protein for the day will decrease because you're getting maybe five or six less grams. Doing a scoop of tone protein or the scoop of the whey protein with the added bcaas. So the shakes, like you were saying, they end up being less than that. Like 30 to 35 grams range that I recommend for a protein meal. But it doesn't matter because what matters is you're raising the level leucine in your blood to initiate pms or muscle protein synthesis.
Scott Emmens:
Yeah, we'll call that protein muscle synthesis.
Vanessa Spina:
Yes, exactly.
Scott Emmens:
It is mps, though, for folks who just want to be totally clear on it. By the time folks are hearing this podcast, Vanessa MD Logical have launched a leucine only capsule. So you will not need to have anything other than just the leucine capsule. And you can add it to the whey protein, although you don't need to because you're getting four full grams. But let's say you're traveling and you want to have the chicken breast, but you want to make sure you're getting enough leucine or you want to have just two spikes. You want to have a spike before your workout, but you don't want to have another protein shake. You just want to have a full meal, but you want to just kind of make sure. Am I getting that leucine? You'll get three capsules, will give you 1.5 grams. So if you do four capsules, you'd be close to two. And six capsules give you a full 3 grams of leucine. So if you were to take three capsules with a meal, you'd probably be right in that three to four gram range, depending on the meal you're eating. We will probably also, by this point, have an essential amino acid powder out that's going to be coming out and it will have 2 grams of leucine total. So it's not going to hit that quite that four. But to me, that would be something that I'm going to experiment with pre workout. So it's going to be kind of my pre workout drink. I might add a leucine capsule or two to it prior to my workout. And then my post workout is going to be the tone protein because I'm going to get the full grams of a complete 20 grams of protein plus the 4 grams of leucine. For me, it's hard for me to drink a protein shake and work out, like to be a little lighter in my stomach when I work out. So I'm probably going to do like an EA pre workout, maybe with a leucine cap or not. And then my tone protein shake will either be like in the morning as a substitute for my breakfast. And then that'll be my post workout because I'm really at that age of 52, it's getting more difficult to maintain muscle mass. So that's probably going to be my routine. I'll keep you posted once if I get to come back after March and we'll let you know how that routine is going. But I'm super excited just for the tone. I've seen an improvement with just that, but I think my routine is going to be a tone protein post an EA pre and loosing capsules with meals or when I'm traveling and I just can't bring along the tone or the that.
Vanessa Spina:
I love that. And yeah, I love that you love tone protein, too, and so does Sadie. I hope that you get to try it out and let us know how you are liking it, Sadie. But I love that in the know you crafted your own formulation. That's totally what I've been doing for so. And I know you have been too, Scott. So our next question comes to us from Karen on Facebook, and she says, can you speak to, quote unquote, natural flavors? I have heard and read to steer clear as there isn't much regulation on what they can include. However many products that are endorsed by people that I have come to trust have them. So how do you shift through what is healthy and what is not?
Scott Emmens:
So that's a great question. And I think the reason that you are saying many people you've come to trust have them in their products is in order to make any kind of flavor, you need a natural flavor binder of some kind. For vanilla, for example, it's very hard to extract the flavor out of the bean. And so you need to utilize the natural vanilla flavor and combine it with other natural flavors to make sure that it pops. So if you've got a reputable company that you trust and people that you trust, they're going to have natural flavors that are exactly what they say, right? It's natural flavors to enhance the vanilla flavor or the orange flavor. So if it's a protein drink from a company you trust, or it is a pre workout drink from a company that you trust, and there aren't 18 or 19 different ingredients like silicon dioxides and dyes and flavors and other things, I think you're really safe. Now, they are regulated in terms of grass, meaning the FDA says they have to be generally recognized as safe. You'll often hear that referred to as grass. So they have to be generally recognized as safe to be included in whatever it is you're eating. Where I get concerned on natural flavors is particularly in things like processed foods or processed sugary drinks. For example. Potato chips are a good example. Cheetos are a good example. Fast food is another one where they'll add these natural flavors. And at that point, it could be a cacophony of 19 different ingredients. Whereas typically, when you're looking at something like a whey protein or a pre workout drink, you're looking at two or three ingredients in those natural flavors that are not only grass, but in our case, make sure that they're beyond grass. They're safe for your body to take. So I think if it's someone you trust and a brand you trust and it's in a health product, you can be pretty confident you're in good shape. If it's coming from potato chips or some sort of dorito like or spicy sort of salty thing, or fast food, processed food or frozen pizzas, I'd steer away from those so I wouldn't lump them all in the same bucket. There's definitely a distinction between brands you trust in the health space and your processed foods or sausages and things like that. So hopefully that helps clarify the differences.
Vanessa Spina:
Absolutely. Thank you so much for sharing all that information, Scott. I know being involved in supplement manufacturing for so many years, you are the best person to ask this question to, and it's really helpful and informative. So thank you so much for answering that. And thank you, Karen, for your question. And we have a question from Katie on Facebook.
Scott Emmens:
Okay. Hi Katie, thank you for your question. I am so torn between fasting and eating enough protein. I've been fasting 18 to 20 hours a day, occasionally 20 to 24 for three plus years. It's weird for me to eat before 01:00 p.m. I have such a hard time doing that. I'm usually at work and prefer to eat when I get home. And for years I've heard in your podcast and others that a four to six hour eating window was great for health. But now I'm learning more about the power of eating more protein, especially in menopause. I am almost 53 and have been in menopause for two years. Do I ditch the short eating window for more protein or try to cram it all in in 4 hours? Does Vanessa still fast? Question mark. I think I remember her saying on her podcast she now eats breakfast shortly after waking and then around dinner at six ish. I'm not sure which approach to take, but I'm afraid to stop my fasting. My weight loss has been creeping up ten pounds since last summer. So maybe I need to shift to more protein and a shorter fast. Great question.
Vanessa Spina:
Yes, thank you so much for this question, Katie. Now this is a question where if Melanie was here, we'd probably have a little bit different responses because I know that she has a little bit of a different approach than I do, and she tends to do that shorter eating window, more omad style, but with a long window where she gets all of her protein in in that day. Now, as for me, I do approach it a little bit differently, and I have been changing it up in the last years, I have been trying different approaches. Now, I found that when I'm traveling and we're at a resort, which is kind of where this all started, it was way easier for me to do the half board. That's a really common thing at resorts here in Europe and in Greece, where we go, they have this breakfast option with this incredible breakfast buffet. So I had to get that in. And then I ended up just fasting until dinner because I felt fully satisfied from an amazing, nutrient dense breakfast. And that was a way for me to adapt in that situation. Then I kept doing it for a while we were home, but I naturally started gravitating back towards doing more of the 16 eight, the lunch and dinner. And I've talked to a lot of experts about this, especially Dr. Don Layman. And I am not a big fan personally of Omad, unless someone maybe is using it to either lose the last five to ten pounds and then they just want to maintain and just eat one meal a day because they like that. So some people really like that routine. It frees up your day from having to cook and prepare meals and clean up after. You could just eat once and some people love that. Now, I find that in terms of my personal approach, it's optimal for me to eat around midday. It's usually after my fasted workout and I feel great having a meal then at that time, it works really well for me socially as well. And I am also not hungry, just like you in the mornings. I just don't typically have a big appetite in the morning, so it just suits me better. I find I'm more energetic when I'm out doing errands or working out, and I have found that to work really well for me. So I prefer to have a 16 eight eating window. I don't think you need to get it in four to 6 hours. I think if you are someone who is over the age of 40, I personally believe you should be eating at least twice a day and protein focused meals at both of those meals because our rates of muscle protein breakdown do go up and we have lower levels of hormones as we get older and so we don't have the same anabolic signals or stimulus that we used to with hormones. So instead of having those hormone levels helping us to retain our muscle, now we have to use protein, protein intake to get enough protein at a meal to initiate muscle protein synthesis. And resistance training provides another anabolic signal to tell your body, we need this muscle. She's using it, he's using it. We have to hold on to it and maybe even grow it. And you have to send those signals that way because you don't have those hormones to rely on anymore. I also don't like too much extended fasting past the age of 40 because that muscle is so precious and it's hard to put muscle on. It's really hard to put muscle on and it's hard to maintain it as well, and also to have strong muscles and bones. So resistance training anywhere from two to four times a week, at a minimum two a week and a minimum two meals a day. If you really want to focus on building muscle, minimum three meals a day. And I sometimes do that. I sometimes have lunch, dinner, and I often will have a protein shake after dinner with tone protein. Now I'm having two a day. So you could say I'm up to four a day and I'm not really concerned about the fasting window. So you sort of ended the question saying that your weight has been creeping up about ten pounds. If you're after body recomp, body recomposition, fat loss and retention of your lean mass. I would say to me, this is like a great switch up, going from fasting 18 up to 22, 24 hours a day to now you're eating two meals. I can't tell you how many messages and emails I get from people who say they've added in another protein meal and their fat loss has really ramped up effortlessly because you also get the satiating effect from the protein that's so high, the thermic effect of protein, which helps you burn more calories. I've just get countless messages from people saying that they've added in. Either they've gone from one meal a day to two or they've gone from two to three and they're just eating more protein and suddenly their clothes are fitting better and they've lost ten to 20 pounds. So if you're feeling stuck, there's no better time than to try a different approach to switch it up. And I would not worry about trying to fast the most amount of hours in a day. I think you're going to get better results if you add a protein meal in. What do you think, Scott?
Scott Emmens:
I completely agree. I think you're going to get better results by adding in more protein and having a larger eating window. So my wife actually, she's going to kill me if she hears this podcast.
Vanessa Spina:
I remember this.
Scott Emmens:
Yeah, my wife went into menopause about 18 months ago and put on about ten or 15 pounds. And I'm not saying a word, even though I'm not saying anything. But one day she finally says, how could I maybe lose some weight? I feel like I'm gaining a lot of weight since menopause. And I said we could try this. Are you saying I'm fat? I'm like, no, you asked me my opinion. But what we did is we just added protein to her diet in the morning, which helped curb her typically high carbohydrate meal in the afternoon. So I just added in berberine and 20 grams of tonin, the 2 grams of additional leucine. She's lost about six pounds in about six weeks, which she's thrilled about, and that's without any hormone treatment. So she is going to examine maybe some low hormone treatment, including testosterone. I think women underestimate the need for testosterone because you don't just lose estrogen, you lose all of the hormones, including testosterone, which is highly anabolic. And Vanessa brought up a lot of good points. That protein itself is thermogenic, but when you have more muscle mass, you're burning more calories effortlessly because those muscles require a high caloric intake, you're able to do more exercise. But at the end of the day, what you're also doing when you're kind of starving yourself is you're losing your muscle mass and making it harder for your body to lose the fat because you're burning muscle mass and fat equally. When your body is in that sort of starvation mode, if you were to increase your fast to 22 to 24 hours, I think your body would just kind of go into starvation mode and you get what's called skinny fat, right, where you might not be necessarily overweight, but you might not have the muscle mass you need. And we know that as you age, muscle mass, particularly post menopause, is so important for both men and women over the age of 50 to predict their overall health span and their longevity. So I think this is a great timing. It seems like you're gaining some weight with what you're currently doing, I don't think extending your fast is going to do any good. And I know Vanessa has several studies that have also suggested that fasting with additional protein actually has better output in terms of body composition and weight loss. Or at least body composition and fat loss, I should say. Sometimes we get weight and fat confused. It's definitely from the research I've seen that she shared the way to go, I think this is the perfect time to try it. I would definitely go that route.
Vanessa Spina:
Yeah, I'm excited to hear how it goes. If you end up trying that, I think that it would be great. If you want to share, report back and see how it's going. And I definitely recommend getting body composition scans done, like now at this point when you're starting and then checking back. Because oftentimes what happens with a lot of the people that I've worked with or hear from, their weight usually stays the same, or it goes up a little on the scale, but it's because they're burning fat and they are either retaining more muscle or gaining some muscle. So, like with your wife's story, I'm betting that six pounds is, like, all fat, and that's a huge amount of just pure body fat to lose, a fat mass to lose, and probably cut down her body fat percentage by a lot. And it's really motivating when you have a Dexa body scan, say, every six months. So, like, do it now. I would recommend doing one now. Just Google Dexa scan near me and do one in six months or in twelve months. And I think you'll be really happy with the progress that you see. Just to know also how much lean body mass you have is great. The scans usually tell you what your resting metabolic rate is, and then you can figure out how many calories to eat at maintenance. I just find it so motivating to get those done.
Scott Emmens:
Yeah, I agree.
Vanessa Spina:
All right, so our next question comes to us from Marissa, and she says, can you please address isolucine restriction as it relates to longevity? I understand that is a major factor for muscle protein synthesis, but there is also evidence that restriction is beneficial.
Scott Emmens:
So this is a great question. And I actually took the time to look up the study that was connected from Marissa. We could put that in the show notes. It was a study done in mouse, and I just want to take a moment to delineate between isolucine and leucine. Leucine. Isolucine and valine are considered your branch chain amino acids, and they're typically sold in a ratio of two. One. One meaning two of leucine, one of isolucine, one of valine. This study looked at restricting just isolucine, but not leucine, and not valine, just restricting the isolucine, which is not what is in tone and is not what we did. So when we created the leucine capsules, we deliberately did not go with a BCAA, we went with a leucine only capsule. So this study I found particularly interesting because it does suggest that by reducing the isolucine intake, but not the leucine or other amino acids, you have a lower glycemic index. And the mice, both their health span and longevity span increased. Now, I have not seen this data in humans, and I don't think we'll see it for quite some time, but the study in the mice was pretty compelling in terms of their blood sugar, their health span, their longevity and their overall seeming of performance by reducing the isolucine. So the beautiful part about what we're doing is it's just the leucine, right? The leucine capsule and the leucine only. Now, whey protein does have isolucine in it, but not nearly enough that, I think, is going to kind of bump this. Beyond this, I don't have any human data to suggest what that gram per day is. But even in the essential amino acid we created, we went again high on leucine, moderate to low on isolucine, and then actually higher on lysine and some other amino acids in the formula that we've created. So there does seem to be some science behind this, which means you may want to go with just the leucine caps and or the tone protein in leucine caps. And check out our ea blend when that comes out. And for me, though, the other thing I read, I read some additional studies that were linked to this study. It also showed that if you're exercising, particularly weight resistance exercising, that all of these isolucine issues were basically null and void. Right. So as long as you're doing not significant, moderate amounts of both cardio, but in particular weight resistance training, that the isolucine didn't seem to have nearly the impact it did in a non active mouse or non active person. So the studies that I'm referring to were in humans that showed. No, actually, I'm sorry, they were in mice that showed that if the mice were doing active physical workouts, difficult workouts, the isolucine had no impact on their overall longevity or health.
Vanessa Spina:
Yeah, I always go back to the fact that you could add on a few years, maybe live a little bit longer, if your ultimate goal is just to live the longest. But what do you want your quality of life to be at that point? For me, I want to be strong and healthy and vital and energized, and I don't want to just be living as long as possible, but frail. So when it comes to restricting certain amino acids, restricting protein, turning off mtor, which, switching off mtor, which a lot of people are doing with things like rapamycin, I don't know if it's the best idea. If you want to be strong and you want to be running around and enjoying your life as much as possible, I'm okay with not living an extra two years and being frail and unable to do anything. We've all seen family members in that situation, and I don't think it's a really high quality of life. So I'd rather have a higher quality of life and maybe live a year or two less than I possibly could by restricting myself. Like I could fast every day and maybe add on some more time. But what's the point if I have no real muscle mass left and I can't get myself up from the floor or a chair or anything like that, you really want to think about, I think, your quality of life. So there's definitely a lot of research showing that protein restriction, amino acid restriction, mtor suppression can add more years to the lives of rodents. But what is the quality of those years? What's the health span? So I think it's a trade off. I do personally do extended fast a few times a year for autophagy, and there's definitely suppression of mtor that happens then, but it's so tiny, minuscule even compared to my everyday life, where I'm optimizing for optimal protein intake, for taking in all the amino acids to help me stay strong and just go after all my dreams and live the life that I want to. And ultimately, that's what it comes down to for me, is that there are trade offs, and you have to choose which ones you want to optimize for.
Scott Emmens:
It's kind of paradoxical, because every single bit of data we have supports that. Lower leg strength, grip strength, lean muscle mass. All of those are in the top five predictors of both health and lifespan as we age. So it's paradoxical to me that this lower protein concept and this low, eat low calories and you'll live longer. But yet, to your point, you might be living a very frail life and if you do happen to have a slip or a fall and you break a hip because you don't have any muscle mass, you're toast. But you can look this up on Google. You can find dozens and dozens of studies on grip strength, leg strength, lean muscle mass, overall body, always, always in the know five things that are going to predict your longevity and your health span. So it's just a weird paradox to me that this low protein concept or low caloric intake concept over lengthy periods of time works. And there was a monkey study done in, like the, forget it was chimpanzees or what type of primate it was, or monkey, but the monkeys that lived longer were basically kind of miserable and gray, and they didn't look good and they weren't happy. It wasn't a great life. They might have lived six months longer. But to your point, Vanessa, not a great life. So I'm with you on both. Have a healthier health span and maybe give up a year or two. But I'm not sure that that data is going to pan out in the long run because I just see too much data to support muscle strength. Lean muscle mass is critical for longevity and health span.
Vanessa Spina:
Not surprised that we're on the same page about this. And, yeah, I think it's a great question. I think it's definitely something to definitely keep in mind and consider. And the research on life extension and caloric restriction for that is pretty compelling. But again, how do you want the quality of those years to be? And like you said in that those primates sounded like they were not too happy just existing like that.
Scott Emmens:
But as this particular question relates, it was specific to isolucine. So to me, I don't have much of an issue reducing isolucine. I'm going to do a little more digging into it, because if I'm getting my leucine and then just enough isolucine to keep my total protein complete, I wouldn't be opposed to that. Because, again, I think leucine is your main player. As long as you have enough isolucine and complete protein, I think you're fine. So I don't necessarily think that's a bad thing, because by limiting that one amino acid, if it does help, great. I think we're on the same page with just generally more protein. Keeping your muscle mass is the best option.
Vanessa Spina:
Absolutely. All right, so our next question comes to us from Stephanie, and she says, what are your thoughts on taking mineral supplements? Specifically, I've been hearing oodles of information on folvic and humic acids. Just wondering, geez, there are so many supplements out there, it's really hard to know what to take and if we even need minerals.
Scott Emmens:
So, yes, we absolutely need minerals. Minerals, I think, get a bad rap in terms of, because they're sort of kind of thought of as basic. People don't recognize all the different minerals and how important they are. Fulvic acid and humic acid are great ways to get small amounts of trace minerals and modest amounts of some of your larger minerals. Get about 70 to 75 in a fulvic acid. Between 80 and 85 in a humic acid. They're very closely related. You do have to source it properly because they're generally kind of dug up from salts and dirt. I shouldn't say dirt, but basically out of the earth. Right. And so you want to make sure you're getting a high quality source that's not contaminated and it's tested. But those are really good ways to get a lot of nutrients and minerals that you wouldn't otherwise get. Another great way to do it is a multivitamin that has all of your main minerals and your trace minerals. And just to emphasize how important minerals are. So we've all heard about magnesium, right? They're saying now upwards of 600 different enzymatic processes are conducted by magnesium. That is a remarkable amount. You can't make your neurotransmitters properly without magnesium. Zinc is also required for dna, for wound healing. Copper is required for collagen synthesis, wound healing. Let's see. You've got boron that helps with your bone structure. That also helps with some brain function. And fertility. And testosterone in men. Fertility for women. And testosterone and fertility for men. But definitely it's a factor in strong bones. You've also got selenium, which is very important for your immune system. So are minerals important and do we need them? Absolutely. And I think we probably have more of a mineral deficiency in this country than we could possibly imagine. Way beyond just magnesium. We know we're monocropping and our soils are really deplete of minerals. I take a multimineral every day, plus a trace mineral. And I often will seek out products that have a little folvic acid or humic acid in it. Although it's not been my go to because I try to look at a simple way to get multivitamins or multiminerals in like a multivitamin, for example, makes it simple. Or I bought a few products that I'm looking to create that have all the minerals I want in them, along with some trace minerals. So yes, minerals are exceedingly important on their own, right? But then they also act as cofactors for all kinds of things. Protein synthesis, muscle recovery, as electrolytes, which is very important for your heart rate and your brain function and your neurotransmitters. I could go on and on, but yes, they're very important. And I think a wide spectrum general multi mineral will get the job done for the average person. And if you want to go with sulvic humic acid, I think that's a great way to start.
Vanessa Spina:
Awesome. Well, thanks so much for sharing all of that. Now, we have one last question on today's episode from Lori on Facebook, if you'd like to read it.
Scott Emmens:
Absolutely, Lori, thanks for the question. I'd love ideas on how to firm up my skin after weight loss. After the age of 50, I wish I could afford a juve, but are there any more affordable options? Well, absolutely there are. So the first one I'll mention is our wonderful host. Vanessa has multiple red lights now, and I think others in development, and she's got really high quality panels. It matters what the power of those are, it matters what the depth is, and it matters what the nanometers are of those lights. And Vanessa's done all of that research to give you a really affordable, great quality, long lasting product. So I would highly recommend that there are other products you can use for different applications. I do also, beyond Vanessa's panel, also use some pads for my daughter. For example, she runs division one track, so sometimes she'll get like a cramp on her lower back. And I just bought her like this high powered sort of belt that goes around her back so she can get that, or it wraps around her hamstrings if she's having some hamstring issues. And that's really because I know my daughter's not going to take the time to put the panel on. And if I can just strap it on her and let her walk around with it, she's going to use it. So it really depends on what your use is. But there are a lot of other brands. But I would start with Vanessa's because I know she's done the research and I know it works. I wish I could afford a Juve, too, but I don't think it's any better than the products you can get for much less money. I think the big advantage is it's a giant full body board. They're a great company, but I don't think I could afford $1,500 mat. So I'll pass on that. She also said other ideas, so I don't know if you have other ideas on firming up skin, maybe hyaluronic acid or something.
Vanessa Spina:
Yes. So a couple of things. Thank you so much for mentioning the tone Lux line of red light therapy panels. I created them with love, and we definitely love Juve on this podcast. They've been a sponsor for years, and they have amazing full body panels. You also have a lot of alternatives out there. You can check out the tomlex line that I created as well. And there's a lot you can do with a half body panel. You can pretty much target your whole body with a half body panel without needing to have a full body panel. But I have a couple of things that I love. So I think the number one thing that I wish I had learned when I was younger, well, there's two. The first is exfoliation that I actually have been doing for a long time. So once or twice a week, I use a scrub on my face, because one of the main ways to keep your skin looking youthful is to get rid of the old skin cells. So if you use a scrub on your face, there's some great ones out there. You will help your body in clearing out those dead skin cells and help that cellular renewal on your skin. So that one I do and have been doing for a long time, the one that I wish I knew about earlier was serums, because I always thought that moisturizer was what you needed. But actually moisturizer helps you keep and lock moisture in. But what's really helpful is using serums. So vitamin C serums, retinoid serums, serums with retinol in them if you're not pregnant. Of course, I haven't been using the retinol ones, but I'm looking forward to using them again as I get back into my routines. And they can be really powerful, really helpful. I interviewed this amazing plastic surgeon, Dr. Anthony Yoon, and he really was explaining this to me about the power of retinoids and just vitamin C serum. So after cleansing the skin in the morning and night, using some toner if possible, he says it's not necessarily necessary, but definitely using a serum and that really helps, that actually improves your skin, whereas putting a moisturizer, which you do after that is more for comfort. And I think a lot of people have that twisted, like I did for so long. I thought, well, moisturizer makes your skin more moist and more hydrated, but it doesn't. It just locks it in. So it's a good idea to use moisturizer on your body and skin after you shower. When you have a lot of moisture there, you can lock that in. But in terms of actually having beneficial effects, the serums are really important. And the last thing that I do is I mentioned I do a couple of extended fast throughout the year. I find that that is amazing for autophagy. And my skin always feels and looks incredible. And the autophagy really is clearing out those dead skin cells, not only inside our bodies, but also on the skin surface. And so making sure that you have no contraindications for that, if that's something you're interested in, you can definitely get a lot of benefits. You have to be careful. Talk to your care provider, make sure if you're on medication, especially because your levels of medication can change a lot if you're doing an extended fast. But once a year, a 36 hours, two, three day, up to four or five days can do amazing things for not just the whole body. We were talking about how so many of the biohacks that we do today, it's really just to get back to homeostasis, to get out of our own way. And once in a while, I do like those for the skin. I think it can be beneficial, but you really don't want to overdo it. You don't want to go into too much proteolysis and break down your muscle and lose your hard earned muscle. And if you're in a situation where you don't have that much lean body mass or your low body weight, it's probably not the best idea either. So those are just a few things, and I think that they can be really beneficial. And of course, the red light therapy I'm obsessed with. And it's why I recently launched the Telnex crystal red light therapy mask, because it is amazing. There are so many powerful benefits to these different wavelengths of light, especially in the red, near infrared and orange spectrum of the sun. But you can get that therapeutically without the harmful rays that come from the sun. That can actually create sunspots or exposure. And I'm all about getting good amount of sun exposure, but not overdoing it. It's so great for vitamin D and forgetting all those wavelengths. But you have to also, if you overdo it, you can end up with sunspots like I did. I have a couple, and I'm using the crystal mask to help with that. And I'm noticing some big improvements. And I've gotten so much feedback from people who've purchased the tone Lux Sapphire panel who've purchased some of the other panels that their dermatologists are saying, wow, I'm seeing major improvements. So that's like the best validation for me, that the panels are powerful and effective, and it just makes me so happy when I get feedback like that. So thanks again for mentioning those, and thanks again for the wonderful question. We had so many fantastic questions between these two episodes. I so appreciate you being here, Scott, taking the time to answer and opine and share your expertise and knowledge with the guests. So thank you so much for being here and for joining us today. Where can everyone connect with you and follow you online and maybe even connect with you if they have a question?
Scott Emmens:
Well, thank you so much for having me. I always learn a ton. Like I said, I really enjoy getting these questions. They're always really well thought out and very specific, and it really helps keep me informed, and it's my pleasure to help people help themselves. So thank you for having me. If you'd like to reach out to me directly, you can do so on Instagram @longevityprotocol. I also have an account called collagen guru, but I don't check that one that often. But longevity protocol is my main Instagram handle. You can also reach me through our website, mdlogic health. That's www.mdlogichealth.com. If you just go to the contact us and know. I'd like to speak to Scott Emmons about such and such. I don't necessarily take questions just in general, but if you have a specific reason that you're reaching out about a product or something that you'd like to partner with us on, you can reach me there. Or my Dm on Instagram are the two best ways to do that.
Vanessa Spina:
Awesome. Well, thanks again, Scott, for being here. I really, truly appreciate it and I had such a wonderful time and appreciate all the brilliant questions that we received. So thank you to all of you. Now you can catch up with me and follow me on Instagram at Ketogenic Girl. And you can also check out the Optimal Protein podcast, and you can check out the tone device, the tone luxe red light therapy line that I created@ketogenicgirl.com, and we will link everything in the show notes for you all, as usual. So sending you all so much love. Thanks for being here, and we'll catch you guys on the next one.
Scott Emmens:
Much appreciated. Take care. Bye. Vanessa, thank you.
Melanie Avalon:
Thank you so much for listening to the Intimation Fasting Podcast. Please remember, everything we discussed on this show does not constitute medical advice and no patient-doctor relationship is formed. If you enjoyed the show, please consider writing a review on iTunes. We couldn't do this without our amazing team. Administration by Sharon Merriman, editing by Podcast Doctors, show notes and artwork by Brianna Joyner, and original theme composed by Leland Cox and recomposed by Steve Saunders.
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!
LINKS
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Melanie's What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine
Vanessa's Keto Essentials: 150 Ketogenic Recipes to Revitalize, Heal, and Shed Weight
The Tone Device Breath Ketone Analyzer
The Melanie Avalon Biohacking Podcast
More on Melanie: MelanieAvalon.com
More on Vanessa: ketogenicgirl.com
Theme Music Composed By Leland Cox: LelandCox.com
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