Welcome to Episode 428 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, biohacker, founder of AvalonX, and author of What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine, and Barry Conrad, actor, singer-songwriter, and creator and host of Banter with BC.
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LINKS
Featured Restaurant: Monsieur Paul
STUDIES:
4:3 Intermittent Fasting Outperforms Daily Calorie Restriction in Weight-Loss Study
The Effect of 4:3 Intermittent Fasting on Weight Loss at 12 Months
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Original theme composed by Leland Cox, and recomposed by Steve Saunders.
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 428 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, founder of AvalonX, and author of What, When, Wine. Lose weight and feel great with paleo-style meals, intermittent fasting, and wine. And I'm joined by my co-hosts, Barry Conrad, actor, singer-songwriter, and creator and host of Banter with B.C. For more on us, check out MelanieAvalon.com and BarryConradOfficial.com. You can submit questions for the show by emailing questions at iapodcast.com or by going to iapodcast.com. We would love to hear from you. Please remember, the thoughts and opinions on this show do not constitute medical advice or treatment. 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. Hi, everybody, and welcome. This is episode number 428 of the Intermittent Fasting Podcast. I'm Melanie Avalon. I'm here with Barry Conrad. Barry, how are you today?
Barry Conrad
Melanie, I am doing really, really, really great today. I'm having an awesome week so far, such a feel-good week, such a fulfilled week.
I've just been in Melbourne again. I got back last night from Melbourne to work on Destiny, the play I'm doing. So that was just incredible. Just, this play is going to be so amazing and I really want everyone to see it. It's awesome. Just like diving into this character and the story, it's incredibly special. Can't say it enough. You're probably going to be sick of me talking about this play, but sorry, not sorry. I just love it so much. And I also have to say that whilst I was away, I ordered a steak almost blue in your honour.
Melanie Avalon
Did you actually use the word blue while ordering?
Barry Conrad
Mmhmm.
Melanie Avalon
And what happened?
Barry Conrad
Well, the server looked confused. She was like, huh? And then, and then she's like, oh, okay. Okay.
So like, really? Okay. And then she got it. But she, I don't think she gets a lot of people that want that. Clearly.
Melanie Avalon
Did it come out really rare or did they still cook it a bit?
Barry Conrad
It wasn't as rare as I would have liked to be honest. I feel like maybe they thought, oh, maybe this is too rare. But it's like, when you ask for something, that's what you want, you know?
Melanie Avalon
I know. Like the conversations I have, I'm like, listen, like just as uncooked as you can bring it, please. And that only works some of the time.
Barry Conrad
Oh, well. Take it out of the refrigerator or wherever you're storing it and just put it on my plate. Don't even cook it.
Melanie Avalon
I read a story online or I heard the story. I don't know if it's true, but it was about it.
It was like about a guy and what he would do is he would say, can you please bring out the stakes like for me to see it before you cook it? I don't know, to approve it. And then he would just take it. Just like that.
Barry Conrad
I can see you doing that.
Melanie Avalon
I have thought about doing this but I have not but to comment on your show okay so cuz you went for like a day right like it wasn't it one day that you went there.
Barry Conrad
I pulled a melon in eveline like just a day travel so i was there i was there for two days but i it was a day full day of work and it was like a to paint a picture it's like picture like a table read but it's the latest draft of the script so scripts been reworked and we just got to. Introducing new character which is really exciting as well so it's just incredible really really really fulfilling.
Melanie Avalon
Was it the first time the whole cast being together?
Barry Conrad
Yeah, the new cast first time. So that was super exciting. All the fields. Yeah, sparks in the room.
Melanie Avalon
That's amazing. I'm so happy for you. That's so exciting. So friends, if you're in Australia, one of the dates again.
Barry Conrad
If in Australia come in August, yeah, we'll have the links. We'll have the links in the show notes.
Melanie Avalon
Oh, man, that's amazing. What are you most so out of the entire play and your role in it? Like, is there like a moment that is your favorite or really intense or
Barry Conrad
There's a lot of intense moments in this play. It's, it's not, there's definitely a lot of liberty in it, but it's, it's very confronting, powerful, there's devastation, a heartbreak.
In terms of favorite moments, there's a couple really intense ones that are like, but I think, I feel like you'd like the moment between me and my love interest at the end. It's very like romantic and heartbreaking. It's like, oh yeah, it's where you can't be together, but yeah, I can't, I can't give it away. Where you want to be together and you can be together, but who knows if you can, who knows?
Melanie Avalon
Who knows? I don't know. Do you know? I don't.
Barry Conrad
I don't know what I've been talking about. Anyway, how are you, Mel?
Melanie Avalon
That's amazing. I'm so happy. I'm proud of you.
I am good. I, today, this will be way in the past by the time this comes out, but next week is when I'm going to Vegas to record with Dave Asprey for his new book, Heavily Meditated, I think. We were going to stay by the studio that we're recording at. My sister's going with me. And so we were going to stay there and just kind of like, you know, go and like do the recording and be done. And then literally all last night. So like before going to bed, I was thinking about it. And I was like, I'm going to Vegas. And it's, I mean, it's sparkly recording with Dave, but like the rest isn't sparkly. Like, you know, what am I doing? Like, I mean, so and then I had nightmares all night of like a lackluster Vegas trip. So I woke up and I changed all of that. And now it is sparkly.
Barry Conrad
So what? Tell me what you mean.
Melanie Avalon
So I changed our hotel from the residence inn and this like, you know, part of town kind of away from the strip to the MGM signature grand on the strip.
And I got front row tickets to see David Copperfield, the world's, do you know, did you know he's the world's most commercially successful magician of all time?
Barry Conrad
I'm actually not surprised by that. I know he's like an OG OG for real.
Melanie Avalon
So now it's going to be a sparkly trip. It was already sparkly, but now it's going to be really, really sparkly. Do you like magic shows?
Barry Conrad
You know what? I've actually... I don't actually think I've been to one, but I would actually love to go to one. For real.
Melanie Avalon
You would love it, I think, because it's like a play, but real life, I don't know. I think magic is so, I think magic is so fascinating because it's like seeing things, it like bends your reality, you know? It's confusing and complex.
I love it.
Barry Conrad
Redirection and sleight of hand and sleight of the limbs you know people disappearing reappearing all kinds of stuff right.
Melanie Avalon
Yeah, I've been cut in half before huh, you know, like the most famous, you know, like the cliche like where they put the person in the box and cut them in half. Yeah, I've done that. Have you?
Barry Conrad
Do you have video footage of this moment? You need to show me.
Melanie Avalon
No, because it was at the Magic Castle where there's no photography allowed. Do you know about the Magic Castle? Have we talked about this?
Barry Conrad
I don't think we've talked about it, but I know about the Magic Castle for sure.
Melanie Avalon
It's like my favorite place after Disney World. It's okay. So when you're back in the US, we're going to go to LA and we're going to go to the match castle, okay? And we can't take selfies.
Barry Conrad
We can't.
Melanie Avalon
Uh-uh. We can't outside, though.
Okay. Outside, like, the parking lot? Like, they have, like, a, you know, like, a step, you know, like, a backdrop that you can take pictures in front of, type thing. But the funny story about the cutting in half was, because the Magic Castle for listeners, it's this old mansion that they turned into a magic wonderland, and there's all these rooms, and there's magic shows going on all night, and there's bars, and it was designed in part by Disney Imagineers, so it's, the theming is on point, and it's just the most magical place. And you can just drink, you know? So, when I got cut in half, I had a lot of drinks in me, and, yeah, it was like, I don't know what's happening. Like, I was...
Barry Conrad
Yeah, when I got cut it up, like I just.
Melanie Avalon
I was in the audience and then I was on stage.
Barry Conrad
I like it just casually just, when I just got cut, I didn't know it was happening, it's so funny. Did Danny go with you? Did Danny see that? Who saw that?
Melanie Avalon
Danielle has been I've been there so many times Danielle has been with me. I don't think she was with me though that night No, I think that's when I was dating a magician. So I think it was with him
Barry Conrad
You were dating a magician? A magician. Wow. How was that? Full of surprises? It was fun.
Melanie Avalon
So many surprises, yeah. It was kind of like a rapid fire education in the world of magic. Like I quickly became friends with like all these magicians and was like at the magic castle every weekend. That's kind of cool though.
It's different. It was fun. I highly recommend it. You should date a magician.
Barry Conrad
Do they act like what's this stick like off when they're not on stage doing the thing of this still quite like you know fest of an end to all that other pretty chill.
Melanie Avalon
It's so funny because I literally have so many magician friends now because of that experience. It's all different.
So like the magician I dated, he would always be like, maybe it's real. I don't know. But then I have another really, really good magic friend. Actually, Steve Valentine, I've had him on the Melanie Avalon biohacking podcast, and he'll always just be like, that's not real.
Barry Conrad
That's a levitating thing, though. I don't I still some of the stuff on the street, like the street magic. I don't know how you can explain. Like, it's pretty crazy. You got to admit, right?
Melanie Avalon
It's really crazy. And I will say, since I was so immersed in it intensely for like a year and a half, you see there's like certain types of tricks and you start like noticing which ones are, you know, like you see a lot of the same stuff is just like slightly different.
But some of the stuff. Yeah, I don't know. I don't know.
Barry Conrad
I could picture you being a magician.
Melanie Avalon
Well, when I'm little, I did have my magic show phase. Like, I want to be a magician phase. Did you really? Yeah, did you? You know what?
Barry Conrad
I was not maybe not the magician one but maybe like superhero like i thought i was a superhero for real i had powers.
Melanie Avalon
And you have like an outfit.
Barry Conrad
Well, I used to dress up like the, you know, the Ninja Turtles used to do that. And then also I went into the street.
I remember this vividly because the Ninja Turtles, they go down those, you know, the sword things in the street. Those, what do you call them?
Melanie Avalon
the signing sewers, right?
Barry Conrad
You know, those are the street things you lifted up and you can go underground.
Melanie Avalon
Yeah, a p- a p- a porthole.
Barry Conrad
Yeah, yeah, yeah. So I go to the street and I yell down, are you down there?
Cause one of them is like, their name is a Michael Angelo Raphael. And it'll be like, Raphael, are you down there? It's like in my own world. I think he was a Ninja turtle.
Melanie Avalon
Well then if there's Barry, he thinks he's a Ninja Turtle again.
Barry Conrad
That's so funny. And do you have the like, there's a shell that you could buy and like put on your bag or your back like a backpack.
Melanie Avalon
the whole thing. Wow. Yeah. We would have been friends.
You could have been into turtle. I was the magician. I had like the entire like magic set and I would like, I had so many magic tricks and I would set up like a stage and like do a show for my family and friends. But then I would give up after like a trick. I couldn't handle, I couldn't handle people being like, that's, I know how you did it. Or like, well, you know, I couldn't handle it. I was like, I'm done. I can't do this. I've not cut out for this.
Barry Conrad
What was your bet? Do you remember what your like your go-to trick was?
Melanie Avalon
Yes, I hundred percent. Yes.
Here's some magic 101 when it comes to card tricks A lot of tricks are not using a normal deck of cards So I had a trick deck of cards that it could really only do one trick but that trick it could do man It nailed it every time
Barry Conrad
But when I'm in America, you're going to have to, if you still have that deck of cards.
Melanie Avalon
Oh, I do so, I probably do. Oh my gosh, I'm gonna go find it. I'm gonna pull it out. Yeah, I can do that. And we can go to a magic show.
Barry Conrad
I'd actually really like that. I think that'd be good. That'd be fun. So fun.
Melanie Avalon
Okay, so on that note, should we jump into some fasting-related things?
Barry Conrad
I think we should. And so this week I brought a study and it's called intermittent fasting 4-3 outperforms daily calorie restriction in weight loss.
So this is kind of unusual because I don't know, I don't really come across 4-3 that often, do you? Like we don't hear about it that much.
Melanie Avalon
eating four days a week and fasting three days or fasting four days, eating three days.
Barry Conrad
So basically what they're saying it's not eating consecutive four days in a row and then fasting three days it's more like mixing it up kind of like ADF in that way so four days are like between four and seven hundred calories max and then three days is like oh sorry four days of eating as per three days is four to seven hundred calories max of calories so that's the the situation and it can't be consecutive so that's how that works.
Melanie Avalon
It's sort of like ADF or it is a form of alternate day fasting.
Barry Conrad
Yeah, I would say that, except that they do say, cause when I've done ADF, which is maybe I've tried it a couple of times, I don't really stick to the 500 on the dot calories. Like maybe it's maybe 700.
I don't know. What, what are your thoughts on that too? Do you think people need to stick to the 500 hard or nothing, or do you think it just depends like on the person?
Melanie Avalon
Well, it's interesting because you also can eat nothing if you want, you know, on those days. So they can be completely facet days or you can have like 500 calories.
I guess I would say that because the majority of the studies, I think, look at it where they are looking at it with that 500 calorie, you know, amount, it's hard to know like how much of the actual studies would apply to a higher calorie amount. The other thing, though, that's crazy is a lot of times it'll just say, like you said, just now, like, it'll be a calorie thing. But if you were to eat 500 calories of like just fat on those days, for example, you would stay, you know, in a ketogenic state compared if you had, you know, 500 calories of protein, you know, you would definitely get kicked out, but that might be good for your muscle. And then if you had 500 calories of carbs, like the I think the metabolic effects of those 500 calories are pretty important as well. So there's just a lot of factors.
Barry Conrad
Yeah, I agree. And so when I saw this, I was curious about that because it definitely says here four to seven between four and 700 calories anyway.
Melanie Avalon
What was it called again, the study?
Barry Conrad
So it's called 4-3 intermittent fasting outperforms daily calorie restriction in weight loss. So I'll send you the link so you can check it out.
Melanie Avalon
It's referencing or it's talking about a study that's called the effect of four, three intermittent fasting on weight loss at 12 months. Very recent April 1st, 2025. Wow. Yeah. One of the
Barry Conrad
same one. So, the researchers, they had 165 people aged between 18 and 60, and all these people were classified as obese or overweight. So, the individuals, they were assigned to two groups. So, one group is, as we know, the 4-3 group, and the other one was just daily calorie restriction group. But those people reduced their daily calories by approximately 34% consistently throughout the week.
So, they did reduce their calories, but like the same, and then the 4-3 did 4-3. And so, after 12 months, yeah, you're right, Mel, same study, after 12 months, the 4-3 group lost an average of 7.6% of their body weight compared to 5% in the daily calorie restriction group. And that is a noticeable difference considering they're both, they're sort of like both designed to have the same total weekly caloric deficit, but the intermittent fasting groups, they stuck to the plan better. And I reckon, maybe because of the flexibility, what do you think about that? Because if they're saying 4-700 calories, and you can change your days up, maybe that adherence was stronger because of their flexibility rather than just sticking to cutting your calories. What do you think, Mel?
Melanie Avalon
for the calorie restriction group, they were reduced like every single day, right?
Barry Conrad
Yeah, consistently throughout the week.
Melanie Avalon
to make it equal the other group where they were eating normally on some days but then you know very low calorie on three days.
Barry Conrad
Yeah, exactly.
Melanie Avalon
I really like this. And I think something that we see very consistently with calorie restriction is that it does have all of these benefits. And at the same time, long term calorie restriction, like calorie restriction every single day is really hard for people. You're always hungry, you don't get used to it. It's not, it's just not easy to do.
And so doing it for how long did you say this is for 12 months, like 12 months. So an entire year of being calorie restricted is not easy compared to fasting in an alternate day form. So in this 4-3 manner, you get to eat normally, you know, over half of the week. And so then you're only calorie restricting on, you know, a couple of days and you're getting the benefits of weight loss, you're getting the enhanced metabolic flexibility from the fasting. I think it totally makes sense that there's a lot of studies on fasting and they pretty consistently show that people adhere to it really well. Especially compared to calorie restriction.
Barry Conrad
They say here as well that they found that 58% of the 4-3 group hit that 5% weight loss goal, which has those health improvements like blood pressure, glucose control, reduced chronic disease risk. In the daily restriction group, that's only 47% hit that same milestone.
So again, speaking to that end, the 4-3 group saw bigger improvements in systolic blood pressure, cholesterol, fasting glucose, and HbA1c, which is for people who don't know what that is. It's glycated hemoglobin. So it's basically like a lab test that shows your average blood glucose over like two to three months, but they were secondary outcomes. So they do need more data to confirm that, but still pretty telling, I reckon. And they measured the calorie intake using doubly labeled water, which I actually didn't know much about until going to the study, which is like the gold standard of like metabolic tool and found that the 4-3 group ended up with a bigger overall calorie deficit just because they're stuck to it. And the dropout rates were lower, 90% in the 4-3 group, 30% in the daily calorie restriction, which actually makes sense because who wants to do that for a year, 12 months of cutting calories?
Melanie Avalon
You know, that's a long time. I just love it.
And I feel like people who have not fasted before, like if people haven't done fasting before, and let's say, for example, they haven't done calorie restriction before either. They both sound difficult to do. And it's just so interesting to me, like my experience, so many people's experiences, and then what the studies often show is just how, how easy and effortless the fasting can become. And like how, how much easier it is to adhere to it.
Barry Conrad
I still think that there's a big debate around, well, when you say I do intermittent fasting and some people are just like, oh, so you're just cutting calories, you're just not eating, and it is different. How do you find when people bring that up, Mel?
Because I'm sure that you hear that a lot too, right?
Melanie Avalon
Yeah, and that's when I just go into the laundry list of things. So it's not slowing down your metabolism because you're having those feast days. You're having your normal eating days, so you're not metabolically adapting to a lower calorie rate. It allows you to have really ample, especially if you're having protein and ample stimulation of supporting your muscle growth and supporting muscle maintenance that you're not really going to get when you're constantly in a catabolic state with calorie restriction.
You don't have to actually calorie restrict. There are studies showing where people don't end up actually calorie restricting and they still have these benefits. So there's just so many, so many differences. I don't think they're, it's annoying to me that they are put in the exact same camp. And I think there are different pathways activated by them that are similar. There's probably overlapping pathways and different pathways though.
Barry Conrad
I agree. And I always tell, I tell people this all the time and they don't believe me.
I actually really believe and know that I eat, I eat more on the daily intermittent fasting than I do, that I did when I just ate throughout the day.
Melanie Avalon
You think you do?
Barry Conrad
Yeah, my, my food choices were different back in the day, perhaps. And, but I, like the amount of calories, if you want to count calories that I eat now, like, you know, Kate, like cages of meat, like lots of food, like a lot, a lot of food, you know, so I, it's not just calories and calories out.
And I think that needs to be revisited as well. That's why I think it's, yeah, you're right. You can't just be put in the same camp.
Melanie Avalon
It's funny because I went to see my doctor, I think last week or the week before, and he was asking me about my eating habits and I don't think people believe me. I don't think they understand when I say I eat a lot of protein that like I eat a lot. I don't think people understand how much I'm eating. It's a lot.
It's like pounds and pounds of meat and fish and stuff. He did believe me though. He was like, how do you eat that much and you know, stay so thin? And I was like, well, I didn't give him the whole monologue, but the fasting is what lets you do that.
Barry Conrad
Also, like your food choices, you're so dialed in with, you're very particular with what you'll have. It's not like you're just eating everything. So I think food choices do absolutely do meta, you know?
Melanie Avalon
completely. I think that's one of the other misconceptions. So there's so many misconceptions and that's definitely a big one because people think you can do fasting and just eat whatever you want, which if you go from eating whatever you want to eating whatever you want with fasting, you're probably going to see benefits. You might not see all the benefits you want.
You might not actually lose weight. There is a big piece that comes into play with the food choices, making smart food choices.
Barry Conrad
Going back to the study, I'm really curious as to why they chose the 4-3 protocol rather than like a 16-8, like a more general, the 4-3 is just like not what I would expect them to go to for the, you know, to jump to for the study. I wonder why they chose that. It doesn't say in the study, so I don't know why they went with that.
Melanie Avalon
It says no studies have compared intermittent fasting versus daily calorie restriction when both interventions are provided in the context of a guidelines-based behavioral weight loss program. Okay, so that doesn't explain why they picked ADF. I guess what they were saying is unique about this study is, presumably, I'm guessing the participants were, you know, given a lot of guidance about their choices. Oh, they were recommended to increase moderate physical activity, they had group-based behavioral support, and they were in a high-intensity comprehensive behavioral weight loss program. So that's really important because that can be, you know, a key for having people be successful.
So basically, both groups were really set up for success with all the resources and support they needed. So it's even more telling that, you know, fasting was more effective and easier to stick to than the other one.
Barry Conrad
Which is so great, and I think it is well like having those controlled variables as controlled as they could get it makes it yeah makes it even more impressive you're right awesome.
Melanie Avalon
Awesome! Well, thanks for finding!
Barry Conrad
Of course. I love these studies, by the way.
It's like, because also science continues to evolve. So it's, you relearn and then learn something new or, you know, be open to changing your mind. I love it.
Melanie Avalon
I do too, so we will put a link to that in the show notes. All right, shall we get into some questions for today?
Barry Conrad
Let's answer some of these questions from our listeners. Our first question is from Judy and she says intermittent fasting and insulin resistance exclamation mark. I am using the CGM and getting crazy spikes and drops. My A1C is 4.7. So I am in capital letters. So confused. Melanie, what are your thoughts?
Melanie Avalon
All right, Judy, thank you for the question. And I'm glad, Barry, that you talked about A1c earlier because here it is again. So A1c, like Barry was saying, it looks at your blood sugar levels over a couple months. It looks at your hemoglobin cells and whether or not they're glycated, which is sugars attaching to your red blood cells. And it's a marker over time because rather than blood sugar levels, which change constantly and are very transient, this shows you a picture over a couple months.
So a few thoughts here. One, you can have a misleadingly low A1c or misleadingly high A1c for different reasons. So the most common reason it would be low even with higher blood sugar levels is something like anemia. So if your blood cells have a faster turnover rate from something like anemia, then they might be dying faster than is enough time to allow more blood sugar to build up. So I'm not saying that that's what you have. I'm just saying that can happen. On the flip side, for example, people can have like higher A1cs if their blood cells are living a lot longer. So I haven't actually looked into research on this, but this is what a lot of people in like the low carb world or keto world will say. They'll say that their blood cells are living longer. So that's why it's a higher A1c. In any case, what I think, Judy, what you should look at here, so you're using a CGM. I'm assuming, I'm hoping you're using one that's partnered with a program that interprets it for you. Because if you're just doing a CGM on your own and seeing these spikes and drops and being confused, that's hard to analyze and interpret that data. So if you're working with a company, like if you got your CGM through Nutrisense, which we love, and you can go to nutrisense.io slash ifodcast, and you can use the code ifodcast, that should save you, I think, $30 and get you one free month of nutritionist support. This is something where that would be really helpful because you can actually talk to somebody who can look at your data and analyze it better for you.
Well, A, the app will help you analyze it. And then B, you can talk with a nutritionist for support. It's so helpful. So something like that would really help, I think, get to the bottom of your question, Judy. But what you'll see in an app like that is it's going to show you your spikes and your drops. It's also going to show you your average blood sugar over time, which that number is the number that's going to be correlating more to the A1c. So I would be curious, basically, you're getting these spikes and drops. It might be that when you eat and everything, you spike a lot and then you drop, but that your fasting blood sugar is just low. So it might be that you are not having constantly high blood sugar, you're just having spikes and drops, which we also don't want. You know, it's hard to know because all I see is crazy spikes and drops. I don't know actually what that's looking like. But basically, it's okay to have spikes and drops around what you're eating, especially if you have like a high carb diet.
Melanie Avalon
It's very normal that you would have a spike and then it goes down. Ideally, it goes down sooner rather than later. One of the big problems comes in when it doesn't go down or it goes down really slow and then it kind of stays high. That's what's going to lead to like a higher A1c.
I would suggest Judy listening to some of the interviews we've had with Kara Collier. She's one of the founders of Nutrisense. So we'll put links in the show to the episodes we've had with her because she answers a lot of questions. But I think basically, assuming your A1c isn't artificially low from something like anemia, I'm guessing that overall your average blood sugar is low even though you're getting spikes and drops.
Those are my thoughts. What are your thoughts, Barry?
Barry Conrad
I think Melanie you summed it up perfectly, nothing to add to that, I thought that was great.
Melanie Avalon
Awesome. With these spikes and drops, again, it's hard to know exactly what type they are. That would be something definitely to work on. So, you know, what are you eating so that you can have better insulin control or insulin release? Like, I'm wondering if with the drops, do you get hypoglycemia symptoms? Like, do you, you know, get ravenously hungry? Like, what is your experience of those spikes and drops? But, you know, you could, if you're eating a more processed diet, you could try eating more whole foods diet, you could try a low carb diet, see what that does. There's like a lot you can play with. But yeah, I think you just need more data.
All right, shall we go on to our next question? Let's do it. So, our next question comes from Damon. And shout out to Damon. He is a moderator of my Facebook group, I have biohackers. So, everybody join that group and everybody say hi to Damon because he's awesome. He's literally, he's been a listener for, I don't know, a long time. And he's a really wonderful human. So, I appreciate you, Damon. So, his question is, what is the latest on eggs? In the last few years, they were good, then bad, then just eat the whites. So, eggs.
Barry Conrad
eggs and also to echo you Mel hey Damon because I recognize him from the Facebook thanks so much for your support and appreciate you being part of the community showing up and thank you for your question but the question about the eggs
Melanie Avalon
actually really quickly, Barry, he literally this week, like yesterday, I think, cause he'll send me emails, literally sent an email saying how much he enjoys you on the show, yesterday.
Barry Conrad
Really? That's really kind. Seriously, I really appreciate that because, you know, coming in as a, like, I feel great, but coming in as a co-host, following such amazing co-hosts in the past, it's, you know, you want to hope that you do a great job. And so that's very encouraging.
So thank you so much, man. So this question about the eggs, it's a good one because, well, I eat a lot of eggs. Melanie knows. I'm pretty sure. This is so true. Didn't I say that I had like 10 eggs last time on the phone?
Melanie Avalon
Yeah, Barry will eat like a dozen eggs while we're on the phone and he eats them and like whilst he eats them and like how how fast like
Barry Conrad
minutes.
Melanie Avalon
He'll be like, guess what, I just ate 10 eggs.
Barry Conrad
The Ida is, and you're like, what, right now on the moon? And I'm like, is this annoying, Mel? It's like, no, I love it.
Melanie Avalon
And the thing is though, I could eat 10 eggs as well, fast, I think. You reckon? Oh, yes. I used to, I went through an egg phase.
Have you had, have you had alternative types of eggs like turkey or quail?
Barry Conrad
I've tried quail eggs, but I don't know if I love them. No. I've had goose. How does that taste?
Melanie Avalon
I tasted just like a really, really big egg.
Barry Conrad
That sounds good to me. I'd like that because I go to the grocery store. You know, there's a shortage of eggs everywhere.
Melanie Avalon
And is that happening to you guys too?
Barry Conrad
Yeah, but I have to try to find the biggest ones because you want to get the most protein for your buck, right? Like per egg, that's my thing.
Melanie Avalon
Yeah, you should check them out.
Barry Conrad
Okay, maybe I should write that down.
Melanie Avalon
Have you had an ostrich egg?
Barry Conrad
Yes, I have actually. No, you haven't. In South Africa. Yeah.
Melanie Avalon
Oh my goodness. Aren't those like the size of your head? Aren't they massive? Did I make that up?
Barry Conrad
No, they're massive. And you can also buy, this is so weird because it's like such a throwback, but you can buy the shell. It's like a thing, like a souvenir.
Buy an ostrich egg in South Africa. And I've had ostrich pie. It's pretty good.
Melanie Avalon
ostrich pie. Oh, I found a picture that compares eggs from seven different birds. Oh, wow. What is that egg? What is the green one?
Barry Conrad
Emu. An emu egg. I have not tried that just yet. Ostrich is a master.
Melanie Avalon
though oh my goodness here's a video the yolk in the ostrich egg it's like the Sun
Barry Conrad
It's massive. This is the first thing.
Melanie Avalon
What does it taste like? Like a normal egg?
Barry Conrad
To be honest, I can't really remember how it tastes because it's so long ago, but I can taste the pot, like I remember the taste of the pie and that was delicious. So good.
Melanie Avalon
Did you know ostriches are one of the most unintelligent birds?
Barry Conrad
Yes, I do know that they're not smart. Do you know what would you ever jump? Would you ever ride on an ostrich? Is it indoors? It's no it's it's outside like a pen
Melanie Avalon
You know, I'm saying I would, can we have like an indoor ostrich writing thing?
Barry Conrad
You weren't like get taken away into the woods or anything like it's controlled like this fences around.
Melanie Avalon
This is a thing, they saddle them up, saddle them up.
Barry Conrad
In South Africa, it's a thing, you go to different farms.
Melanie Avalon
You get on the ostrich, does the ostrich like that?
Barry Conrad
And they just run like crazy, like aimlessly.
Melanie Avalon
Are the ostriches upset that they have a human on them?
Barry Conrad
I feel like when I was a kid, I wasn't thinking about that. But now thinking back, I'm sure they didn't love it, you know, it's like.
Melanie Avalon
Yeah. I just Googled ostrich writing. Whoa. Wow, that sounds like an experience.
Barry Conrad
AKA what she's really saying is an experience I don't want, I would not like to participate in. Imagine you and your ball gown on an ostrich. Oh my gosh.
Melanie Avalon
Well, you know, birds are dinosaurs. Dinosaurs are not extinct.
Barry Conrad
I think I heard this on the MindLearn Podcast, am I right?
Melanie Avalon
My Mom Podcasts, yeah.
Barry Conrad
Yeah, there we go.
Melanie Avalon
Whoa, there's a picture of a woman writing an ostrich in like the 1940s or something. Wow, it goes way back and she is wearing a lot of clothing, like a get up.
Whoa, whoa, whoa, I misspoke between 1907 to 1917.
Barry Conrad
I feel like it's a sign though that maybe you should try it. You can wear all your outfits and you can still give it a go.
Melanie Avalon
Yeah, I'll add that to the to do list of things I will not do. So maybe if the opportunity arises.
Barry Conrad
Okay, Damon, sorry, we're getting our track for you here, man. So about eggs, I'm very excited about them as we both are. First they were good, first then they were bad, and it was just the whites. And it's very confusing, all the studies and the different myths out there.
But now they're swinging back in, in our favor, which is great. And it's such a good reminder again. And we talked about this before. I said before that, you know, science is always evolving. It's not static. So medicine has got involved with it and the research and everything. So that's good. What we know today is based on more data, better tools, much deeper understanding. Let's see what the science is. So a new study, January, 2025 in nutrients, led by researchers at Monash University in Australia, here in Australia.
Melanie Avalon
Ah, shout out.
Barry Conrad
Shout out, looked at 8,756 people, age 70 and over, all part of the Asprey, not Dave Asprey but Asprey, it's Asprey longitudinal study and they tracked how often these older adults ate eggs and the results are pretty crazy. So those who ate eggs one to six times a week, and this isn't one to six eggs a week, it's one to six times a week, had a 15% lower risk of dying from any cause and 29% lower risk of dying from cardiovascular disease compared to those who rarely or never ate eggs.
That's pretty amazing. And so even with the people with high cholesterol, they saw benefits too. So the participants with clinically diagnosed dyspedemia, eating eggs weekly was associated with a 27% lower risk of CVD related death. So that challenges a lot of outdated ideas that eggs are just bad or you're going to have super high cholesterol when in fact part of a moderate to high quality diet, eggs based on this might actually improve longevity, I reckon. I mean, Melanie, as we said before, I eat a lot of eggs, she eats a lot of eggs, yolks and all. And not just the taste, but like what they give me, it's high protein, B vitamins, fat soluble vitamins like AD, EK, nutrient dense, super, well, not as affordable now, but usually affordable and they keep me feeling energized and they're really, really versatile. And for older adults, which this study does focus on, that, Damon, that accessibility and nutrient density really does matter because the research shows eggs are actually the preferred source of protein for a lot of older people as they age, especially as appetite and sensory factors change. So they're easy to eat.
And so Damon, to swing this home for you, if you're eating eggs on the reg like me and you've got no specific medical reason not to, you know, you're not just good, you might be doing your heart and your overall health a real favor. So no need to skip those yolks, no need to skip the eggs. Science has come a long way from eggs are evil. So, yeah, appreciate the question. Melanie, what do you have to say about these eggs?
Melanie Avalon
Well, first of all, thank you for finding that study. That's super, super cool.
Yeah, so I agree with everything you said. So basically, I have a few big thoughts here. One, if you think about, they often call it this in the paleo world or, I don't know, the world I live in, they'll call eggs nature's multivitamin because kind of like what Barry was saying, there are so many nutrients, especially in an egg yolk. Because basically, if you think about it, it has all the nutrients needed to support a chicken. So it's basically just super concentrated nutrients in a really easily digestible form. In particular, it's really high in choline, which is a nutrient that can be pretty hard for people to get in their diet and is so, so important, especially for things like our brain health, like we really need choline and egg yolks are a great source of that. It also has like zeaxanthin, which is an antioxidant, and lutein, and then the egg whites, assuming you're not intolerant to them, are a really great source of protein as well. And the reason eggs were demonized for so long is because it all goes back to this guy named Ansel Keyes. He created the whole diet heart hypothesis, which basically said that saturated fat intake correlated or led to heart disease. And from that whole world came this idea that he basically shined a light on the role of cholesterol in our arteries being a problem for heart disease. This idea came about that dietary cholesterol became cholesterol in our bodies. And that is just not the case, but that's what was said for so long. Eggs are a rich source of cholesterol. So it was like, don't eat eggs because they have cholesterol and the cholesterol is gonna build up in your arteries. But now we now know that's not the case. So very tiny, tiny amounts of dietary cholesterol become cholesterol in your body. The majority of the cholesterol in your body, your body creates. It's not getting it from the diet. And that's why now the official recommendations, at least in the US, say that cholesterol is not a nutrient of concern. Like they literally use that phrase because dietary cholesterol, because the data just doesn't support that dietary cholesterol becomes, automatically becomes cholesterol in your body. So now that we have that realization, and there was also a lot of politics involved, like sponsor funding and things like that. In any case, now we know that's not the case. Eggs are super high in nutrients. Like we were saying, yeah, so I say have the eggs. Have the eggs.
Barry Conrad
I will, probably after the show. I know. So, uh, yeah.
And Damon, let us know in the Facebook group how you, what's your preferred way of having your eggs? You like your, you know, fried, poached, so I like soft boiled personally and poached. That's my favorite.
Go to. What about you, Mel?
Melanie Avalon
Oh, I love this conversation. So I ain't used to, did you like eggs currently? Did you always like eggs? What's your history with
Barry Conrad
Yes, yes, yes, yes.
Melanie Avalon
I did not. I didn't like them when I was little. How? I don't know, because they were, like, eggy.
Barry Conrad
Oh my gosh, this is another thing where Melanie's like, I don't like that. See if you, cause it's really fishy. Like it's meant to be anyway, continue.
Melanie Avalon
But then when I started liking them, that's when I realized, oh, there are so many ways to eat eggs. So my favorite, wait, you said what you like, wait, which ways?
Barry Conrad
Well, my preferred is poached and soft-boiled, but sometimes like sunny side up, like that yolk breaking. Oh man. So good.
Melanie Avalon
Okay, so Sunnyside I get them confused. So what's over? Okay, Sunnyside up versus over easy So Sunnyside up is that we're like the Eggo goes on top and it's like runny
Barry Conrad
Exactly. So like untouched, like it looks perfect, that sunny side up.
Melanie Avalon
And then it breaks and goes everywhere, like you said. Yeah, that's my favorite. And then over easy, is that the same thing just flipped over?
Barry Conrad
I think so, yeah, I'm pretty sure.
Melanie Avalon
Yeah. I like sunny side up for sure. I'm having a memory. Can I just share it really quickly? Of course. Did they have did you growing up, did you do Easter egg hunting?
Barry Conrad
Yes, definitely.
Melanie Avalon
So I remember when I was in preschool, we had an Easter egg hunt and they were real eggs. They were, oh, oh, that's what happened. We, um, we dyed the eggs. Did you do egg dyeing?
Barry Conrad
Yeah, we did. Like, we painted them, yeah.
Melanie Avalon
Oh, did you ever do that? Okay. I don't know what we did. Regardless, we had some eggs and they were dyed and I think there was Easter egg hunting.
I don't know. Things are overlapping in my head, but I had one and I was so excited because I thought we got to keep it because we, I guess we colored it or whatever. And I thought it was a real egg. I mean, it was a real egg. I didn't realize it was hard boiled. I thought it was like a normal egg. And I was so excited to like go home and like play with it and like break it open, you know, because you can't normally like do that as a kid. Like your, you know, your parents wouldn't want you just like breaking eggs. And so I remember I had the egg and I took it home and I went to my like secret place in the yard and then I tried to break it open and it was hard boiled and I was so sad. The end.
Barry Conrad
Because you wanted it to work go it like you want the egg to break.
Melanie Avalon
Yeah, I went to like have like a sticky like gooey experience like I get to break an egg on a rock.
Barry Conrad
Yeah, oh, that's an anti-climax. That sucks.
Melanie Avalon
You have those memories that are just so random and specific.
Barry Conrad
Yeah, but I could tell that this really has really affected you.
Melanie Avalon
I know. I don't know if I ever, like, had the moment of, like, playing with an egg on a rock. Like, maybe I should go do that.
Barry Conrad
So hold on, can you say again, you did an egg diet for like a year? Is that what you said?
Melanie Avalon
No, no, no, we just did it that day.
Barry Conrad
Look at egg phase.
Melanie Avalon
No, no, no, this was like probably for Easter. So at preschool, we probably like dyed eggs that day. And then they let us take it home.
Barry Conrad
But then later like as an adult, didn't you say you had like an egg, you went through like an egg phase of like eating eggs, a lot of eggs.
Melanie Avalon
Oh, yeah, kind of like you, you know, I eat a lot of eggs.
Barry Conrad
Not just exit or just exit.
Melanie Avalon
Not just eggs, no. But I did do, I think I did try the egg fast at one point. Three just eat eggs.
Barry Conrad
That's it.
Melanie Avalon
Mm hmm. That's when I was doing low carb, not fasting. I experimented with everything. That's that's so funny.
Barry Conrad
eggs, what's for dinner? Eggs, what's for lunch? Eggs, what's for breakfast? Eggs, yeah.
Melanie Avalon
I do really I feel I feel there are two types of people some people do really good eating the same thing over and over others They do not do well with like they want like a lot of variety. I do really good with the same thing over and over
Barry Conrad
I feel like you do, based on knowing you and you just, and you know what, if it does, if it works for you, don't, if it ain't broke, don't fix it, right? Stick with it.
Melanie Avalon
Yeah, so speaking of food, thanks again, Damon, for the question. Shall we have our proverbial breaking of our fast?
Barry Conrad
Let's do it. Sounds good to me. What do we have for this week's restaurant, Mel?
Melanie Avalon
Well, so the purpose of this part of the show for listeners is because we like to emphasize the importance of it's not just about the fasting, it's also about the feasting equally as important for all of the health benefits, honestly. And also we think it's really important that food is enjoyed and that people have the pleasure around food and it's all a good thing.
And you can learn about how I order crazy things at restaurants if you need help. So am I... Oh yeah, I'm doing today this one. Okay.
Barry Conrad
I can't wait to see it. I'm excited.
Melanie Avalon
As you guys might have learned from the past few weeks, I like to pick now a restaurant at Epcot in Disney World, where they have 11 countries and every single country has a restaurant, as well as people. And let me emphasize, the people who work there are from that country, it's all in character and all in theme, it's amazing.
So this restaurant is actually very, we have to go here. Do you wanna know why? Why? Because this is the one Epcot restaurant that I growing up, it's the really, really nice fancy restaurant in the French pavilion. Some of the places have multiple restaurants and my parents would always go. And we would have to go like fin for ourselves while they ate dinner at this fancy restaurant. So I've never been, and it literally sounds like my perfect restaurant. And you can, that's like up on a second floor of this French, you know, little French town. And you can see the fireworks from the windows.
Barry Conrad
Oh wow i need to see i need to see what this looks like.
Melanie Avalon
Okay. So I sent it to you. So I haven't actually been in there, but it's one of the nicest restaurants in Disney World. The problem is that it is a set price meal, which...
Barry Conrad
Which you love.
Melanie Avalon
Which we love!
Barry Conrad
I'm checking it out now, wow, okay. Let me check out this dinner menu. Is this like a starter cocktail? Yeah, walk us through it, Mel, tell us.
Melanie Avalon
So we have the dinner menu. It's called Monsieur Paul. And the starter cocktail is aperitif amuse-bouche. Okay, so we don't know what it is because they probably change. It's probably whatever the chef has cooked up that evening. So we don't know what the starter cocktail is, but you can have it.
And I might have it. Okay. Now we have the appetizer. Choose one. Okay. What would you have?
Barry Conrad
Oh my gosh, okay, here we go. I'm looking at this now.
You know what? My eyes go straight to that main lobster salad with passion fruit vinaigrette. And it's called Salada dahama domain vinaigrette or fruits de la passion.
Melanie Avalon
fruits of passion. I've never had escargot. Have you?
Barry Conrad
I don't think so, I don't think so.
Melanie Avalon
I feel like it's such a staple food that is so referenced in culture for decades upon decades, and I've never had it. And they have it here.
Castiletta escargot de escargot a la cresconieur sur une emulsion de pomme de derre. Oh, with an emulsion of the fruit of the earth. Wow, that sounds pretty good. That's my French coming through. So it's escargot, castiletta with watercress and potato emulsion. And I'm guessing, wait, is pomme de terre potato in French and it means fruit of the earth? I wonder if they can make the escargot plain. It's probably really gross actually. Probably doesn't taste good. You know what, isn't it snails?
Barry Conrad
Yeah, but I feel like it could be quite delicious, no?
Melanie Avalon
I don't know. The crazy thing is I have no idea what it tastes like. Like I can't even envision what it tastes like. Can you?
Barry Conrad
I don't know. I actually, I'm incorrect. I actually have had snails. I've had snails in Paris. Yeah.
Melanie Avalon
You did? How were they?
Barry Conrad
Really good, really, really delicious, like really, like the texture is similar to one of my favorite things which you hate, oysters.
Melanie Avalon
You know what, maybe that's why, because I'm getting those vibes. I'm getting those vibes.
I literally, the thing that popped into my head when I was saying that I don't know if I'm going to like them, oysters were popping in my head. I was like, I think this is an oyster situation.
Barry Conrad
But it's not smell seriously. It's so good at like, I actually can remember it was delicious.
It was buttery melts in your mouth. It's a different, it's a completely different taste oysters, but the similar texture, I would say.
Melanie Avalon
But how much of the taste from what you remember was the actual snail versus the sauce it was in? Important question.
Barry Conrad
I could taste this nail like it wasn't completely drenched in whatever it was, you know, I could I could definitely still taste it.
Melanie Avalon
Okay, well, I think I've got to get that then. And did they have, where you were growing up, slugs? Are there slugs in Australia?
Barry Conrad
probably but I don't think we I don't think we had that well I've never tasted that I don't think do they have that is it a thing
Melanie Avalon
Where you grew up? Oh, well, not to eat.
I was just wondering if the animal, like, like if they had those or if they have them in Australia or South Africa, I think you would know they come out after the rain.
Barry Conrad
Yeah, yeah, yeah, yeah, yeah, we have those. Do you have slugs?
Melanie Avalon
Yeah, but I feel like you don't see them anymore. I feel like wildlife is I don't know if I just don't go outside and look around like maybe it's just the when you're a kid you're, you know, out in the wild, or maybe there's just less of them.
So, okay, so that's our appetizer. Now we have a fish course. What are you gonna have for this?
Barry Conrad
Ah, wow. Okay. Let's look at this. I'm going to go with two things.
Oh, it's a set menu. Okay. I can't do two. I'm going to go see it. Scallops served with maple pumpkin. We'll do it because I actually, Melanie, I actually had scallop. I was going to save this for to tell you later, but I had scallops on the weekend. I bought some from Costco, not from Costco, but I bought them from a store like locally. It wasn't like a massive bag. It was like 300 grams, not that much, but I defrosted it overnight in the fridge, cooked them in my, the Dutch oven situation with butter and garlic. And it was so good. It was so good.
Melanie Avalon
Calps are so good.
Barry Conrad
also short lived short lived just it's just not enough like that's 300 grams is like nothing
Melanie Avalon
Oh, I know. I know. Yeah, this is true.
Barry Conrad
So I would choose that. I can't say it, Melanie. What is it, Kokoke saying jucks or put them around at sort of de de de de de de de de de de de de de de de de de de de de de de de de de de
Melanie Avalon
Oh, I love that. It's that. But there's an English description.
Barry Conrad
Seared scallops served with maple pumpkin velout. Sounds good. What about you?
Melanie Avalon
they have sea bass. I would want to know if that's Chilean sea bass, which fun fact is probably my favorite fish and I can't eat it because it's so high in mercury, which is so sad, but I'm obsessed with how it tastes.
I think I would get the, it's a little bit higher in mercury, but I don't think it's too bad. I might get the snapper or the scallops as well. I could, yeah. So there's a snapper, which is in potato scales and time sauce. So if they could make that just completely plain, please.
Barry Conrad
And I can have the potato if you don't want it.
Melanie Avalon
Yeah, oh, yeah, the potato on the side, please. So, and then we have True Normand, which is a palate cleanser served with pear, brandy, and sorbet.
Barry Conrad
That sounds like a very me thing i would love that actually you gonna have them out.
Melanie Avalon
Nope, you can have, I might taste the brandy. Oh wait, wait, wait. I wonder if it's, I wonder if it's like a sauce or if it's like a shot of brandy.
Barry Conrad
Yeah, good question. Yeah, pair brandy. I wonder if it's like, like an affogato kind of a thing, you know? Oh, what was that word? You don't have an affogato?
Melanie Avalon
You don't have that? What is that?
Barry Conrad
Oh, so if you look up, I forgot it. So basically what it is, it's like a glass with ice cream and like.
Melanie Avalon
Italian coffee-based desserts.
Barry Conrad
Yeah, and you put like a shot of Bailey's over the top. Yeah, it's delicious Mel. You love it
Melanie Avalon
It looks good. It looks good. Okay, well that will be on the table and we'll figure it out. You'll definitely be having it.
Okay, now we get to my favorite. The meat course is choose one. What are you going to have here?
Barry Conrad
I'm going straight to that, I'm just going to do the English description. Straight to that rack of lamb roasted in cocote, curly green cabbage stuffed with mushrooms and chestnuts, fresh thyme juices.
That sounds so good. Delicious.
Melanie Avalon
That does sound really good. How would you get it prepared?
Barry Conrad
I want to go more on the rare side, I don't want it to be too cooked.
Melanie Avalon
I'm torn between the rack of lamb and the center cut beef tenderloins. Maybe I'll get, do you want a bite of the tenderloins?
Barry Conrad
Let's do it. Yeah, we can share. Yeah, let's do that. You can have a bite of mine, I can have a bite of yours.
Melanie Avalon
and I'll get it blue if they'll do it with everything on the side so you can have what you want. It's center cut beef tenderloin, porcini, fracasse, mashed potatoes, mousseline, I don't know how to say it, and Bordelet sauce, I can say that.
And then we have the cheese course, which is an imported cheese plate. So you're gonna get double because you can have mine too.
Barry Conrad
Perfect. Well, for me, I feel I've realized this.
This is like when we eat together, I'm going to be eating. I'm going to be in heaven because you're going to be palming things off to me.
Look, am I having that? Am I having that? Am I having that?
Melanie Avalon
Yep, it works well. Definitely if we go to a set course place. I need to order like two orders of it for me so I can double up on what I can have from the set course.
So then there's a dessert section. What would you get there?
Barry Conrad
Wow, okay. I wish I could choose to I'm gonna go the chocolate almond cake chocolate cream
Melanie Avalon
You can choose to surprise. Ding, ding, ding.
Barry Conrad
I'll do the chocolate almond cake, chocolate cream, hazelnut biscuit, chocolate ice cream, warm chocolate, it's just a chocolate heaven, warm chocolate cognate sauce, cognac sauce, and then I'll also get, because Melanie will give me hers, thanks so much Mel, is the thin apple art with almond cream. You think that's supposed to say tart?
Maybe, because what's thin apple art, is that a thing, what's that?
Melanie Avalon
It's like an artsy rendition of a thin apple.
Barry Conrad
Well, like just like a, like a portrait you put in the.
Melanie Avalon
I feel like this is a a typo especially because the the title of it is tart. Oh Palm See see I was right. Oh palm seen Apple, right? Cuz then I say earlier Apple of the earth Okay, or fruit of the earth. I was wrong.
Oh, yeah So I think earlier it was Apple of the earth. I guess regardless. Okay, then we have a make Mignon Mignard DC's and digestive so it's assorted many desserts served with a digestive cocktail
Barry Conrad
That sounds really good. Are you gonna have it, Mill?
Melanie Avalon
No, that said they probably have a good wine menu here.
That's what I'm excited about because French wine They don't have the wine menu online, but France is my go-to place for wine so I feel like this might be the one place one of the only places in Disney World where I don't have to you know, do a little sneaking sneaking
Barry Conrad
with your James Bond, Bond girl, hidden thing, hidden situation.
Melanie Avalon
which to bring everything full circle is something I'm so excited about in Vegas because it's just anything goes there, you know, I can just bring wine wherever I want.
Barry Conrad
That's so funny. Are you are you staying, speaking of eggers, are you staying for long? How long are you staying for this time? Yes. Not a day, like at least two days, right?
Melanie Avalon
Just a day. You know, like we get there and then the next day is like the recording and the show, and then we go home the next day. It's gonna be so fun.
Barry Conrad
It's going to be so fun. That sounds awesome, actually.
Melanie Avalon
You should come with us. Do you want to come?
Barry Conrad
I would love to come. I think that would be so much fun as well in Vegas, Vegas, the city. Yeah. It'd be awesome.
Melanie Avalon
hang out with me and the sister, go to a magic show.
Barry Conrad
Yeah, eat something good somewhere.
Melanie Avalon
Yep, you could come to the studio, the recording, the podcast recording.
Barry Conrad
Yeah, I'll sit there and have have trinkets and watch you guys. Yeah. Well, Melanie, this restaurant is awesome. And I can see why you want to go.
It looks like there's so many courses. It looks like it's like very festive. It feels like very, you know, like they really put a lot of care into it. And they, you know, are going to be really beautiful to go to.
Melanie Avalon
It's like being in France, but not in a Disney world with fireworks outside. And they have a dress code. It's like one of the only restaurants in Disney world with a dress code.
Barry Conrad
So what do you have? What's the dress kit? What do you have to wear?
Melanie Avalon
I mean, I think it's basically like just you can't, you know, you know, that's a good question.
Barry Conrad
It's like no genes, no procs.
Melanie Avalon
It's a resort casual dress code. So you have to wear clean, neat, well-maintained clothing, no swimwear. So you can't wear like tank tops are not recommended because you know, you're in Disney world. So hokey dokey.
Well, on that note, this was so, so fun. Listeners, we hope you enjoyed the show. If you would like to submit your own questions for the show, you can directly email questions at iapodcast.com or you can go to iapodcast.com and you can submit questions there. These show notes for today's episode will have links to everything that we talked about as well as a full transcript. And that will be at iapodcast.com slash episode 428. And yeah, you can follow us on Instagram. We are iapodcast, I am Melanie Avalon. Barry is Barry underscore Conrad. And I think that's all the things. Anything from you, Barry, before we go?
Barry Conrad
No, thank you so much for tuning in everyone. Love having you listen. So good to hang out again in our show, Mel, and we'll see you again next time.
Melanie Avalon
some, I will talk to you next week.
Barry Conrad
Talk to you next week.
Melanie Avalon
Bye. Bye.
Thank you so much for listening to the Intermittent 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.
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