Welcome to Episode 437 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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TRANSCRIPT

(Note: This is generated by AI with 98% accuracy. However, any errors may cause unintended changes in meaning.)

Melanie Avalon
Welcome to Episode 437 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 437 of the Intermittent Fasting Podcast. I'm Melanie Avalon. I'm here with Barry Conrad. Barry, how are you today?

Barry Conrad
Hey, Mel, I'm doing really, really good. I'm good.

I am looking out right now at the most incredible view of New York City. I'm sitting here, just really grateful that I'm in my new home. And yeah, just adapting to having been here long as you know, so just getting used to life here and feeling just very grateful at the moment. Like that's just truthfully how I feel, like a lot of gratitude and just excited for what's to come the next chapter, you know.

Melanie Avalon
I'm so excited for you. I can't wait till we're in the same room.

Barry Conrad
It's going to happen. Are you going to freak out when you finally, when we finally meet in person?

Melanie Avalon
Yes, I think you need to come see a show at the Fox.

Barry Conrad
Okay, listeners, this is a thing pretty much on a weekly basis. Melanie's like, hey, I'm going to this, this is, do you want to come? Hey, I've got tickets to this. Do you want to come?

She's always inviting me to these shows. They're great though, right?

Melanie Avalon
Oh, wait, I get great. Can I invite you to something that I just got tickets for? That's so random. What is it?

It's in, I think it's in August. It's OK. What's it called? It's called. OK, wait, let me let me find it. I was like, do I buy these tickets? Yes. Hold on. Let me. OK, it is called. It's called. And I quote. We call it Cabaret. Dracula dance show in the moonlight. It's like a cabaret retelling of Dracula.

Barry Conrad
Wow. Okay. That kind of sounds...

Melanie Avalon
I think it's like a touring thing. Oh, shout out to one of the coolest apps. And oh, Barry, now that you're in the US, you can get it. You should download the Fever app if you don't have it.

Barry Conrad
Is that what kind of app is it? It sounds like a dating app sort of.

Melanie Avalon
It could be a dating app. It's not a dating app.

It basically shows really cool, unique shows and experiences and things that you can do that are in your city. And it's always stuff that's there for like a limited time. And a lot of it, you can only get the tickets on the fever app. So like the candlelight concert series, oh, that I'm excited about I went to like a Taylor Swift candlelight concert thing. But they do all these different covers of music. So like next week, I'm going to a candlelight concert series for Lord of the Rings and Game of Thrones music.

Barry Conrad
That sounds awesome, actually. That sounds epic.

Melanie Avalon
Yeah, I'm excited. There's a Hans Zimmer one I want to go to.

They'll do like pop music though, like Beyonce, stuff like that. That's like a thing, but they're on the fever app. But the fever app will also have things like, for a while they had like the Bridgerton experience where it's like a party, but it's like Bridgerton. Like that's where I found this cabaret. We call it cabaret, Dracula dance show in the moonlight.

Barry Conrad
It's actually sounds like a very Melanie coded show this but I don't know why something about that's the title and probably like potentially what the theme will be like how people go dress that you can have a special after this.

Melanie Avalon
Oh, I gotta figure I guess I have to wear red. I feel like I have to wear red.

I want to show you Can I send a link on here? I'm gonna show you the artwork for it listeners I sent Barry a picture and it looks really intense. Would you say?

Barry Conrad
look full really intense is kind of putting it mildly. It looks, they're really committed to what they're, you know, putting down. I can't wait to hear how it is, what your view is.

Melanie Avalon
And this is one of the things where, because I buy tickets for shows, like so many shows way ahead of time. So I bought two tickets and I was like, well, we'll see if I can find somebody to go with me to this.

Barry Conrad
Yeah, you haven't, you have noticed you can, you've like last minute gone to shows so many times, I'm sure that you can find someone.

Melanie Avalon
Find the people, yeah. So, okay, what brought this up? What were we talking about?

Barry Conrad
We're talking about, yeah, how did this come up?

Melanie Avalon
Oh, the fox that you need to come see a show here at the Fox theater the next show I'm seeing at the Fox's Book of Mormon want to come?

Barry Conrad
I've actually never seen that. You know what, Melanie, I'm putting it out there.

You need to be like an investor for the Fox because you always, you're always promoting how awesome they are. They need to give you like a lifetime pass to all their shows or something.

Melanie Avalon
I actually agree. I don't normally like to ask for things, but I feel like the amount of promotion I do for them. Yeah, it's just a stunning theater. It's stunning.

Barry Conrad
Really?

Melanie Avalon
Yeah, it used to be a mosque originally, then they turned into a theater. Oh, and it also originally was a movie house, like a movie palace.

It opened in the 1920s, but it's like, oh, it's an Egyptian, like, architecture and stuff. So the ceiling is like stars.

Barry Conrad
It sounds very Melanie, like you would love it, which you do. When I come to Atlanta, not if maybe if it times with the time of week, usually Friday, Saturday, Sunday shows or any, any day.

Melanie Avalon
any day.

Barry Conrad
Yeah. If it's times with the show, that's good. We may have to, as long as we can squeeze in like a good meal and that's obviously number one, like food.

Melanie Avalon
Oh, wait, wait, really? Wait, what that's your priority? Number one.

Barry Conrad
So if you go like the wrong part is okay, or it could be like, on the same night, we could do like a dinner drinks and go.

Melanie Avalon
Let me pitch you. Are you ready? Are you ready? So the Fox Theatre, the marquee club, I told you about the marquee club, right? So basically, okay, because you know, normally, like when you go to a show, it's like a little bit stressful, because you have to like hurry. And it's usually not like cheap, cheap concessions. And there's lines at the bathroom. And it's just kind of like stressful situation a little bit.

So at the Fox, they converted a nightclub next door into this attached marquee club. It's three stories. It has three bars, really fancy food. So like, and it's stunning as well. And so you can eat, you can drink, it's like a whole thing. So you could get you could get a lot of food, like good food.

Barry Conrad
Well, that sounds really good. I'm about that. Okay, sold. Sold. Okay. The pitch worked. Success.

Melanie Avalon
Yes, thank you. That was my goal. So, yeah, so how are things with you?

Barry Conrad
Your reaction is really funny. He's like, what? That's your priority? Like you sounded really like disappointed. He's like, that's your priority. Not the job.

Melanie Avalon
Okay, well, actually, there are a lot of really good restaurants here, and I know some really good ones that we should go to for sure.

Barry Conrad
Another thing that I'd love to share is I've, and this is maybe a bit late, but I have started my first newsletter.

Melanie Avalon
Oh, that's cool. I'm gonna sign up, how do I sign up?

Barry Conrad
You go to Barricorn at official.com and basically it's called the BC triple shot. So the concept is I serve up three hits to kickstart your week. So that's what's new, what I'm loving and what's on my mind.

And that can include things like health and fitness tips, insights, lifestyle fuel, you know, a bit of motivation and also a bit of updated when I'm doing career-wise, so it's just really short every week straight to your inbox from me. So.

Melanie Avalon
Yeah. Okay. So how do I sign up? I don't see.

Barry Conrad
So if you go to barryconradoffices.com and then click on the BC triple shot, there should be a...

Melanie Avalon
Oh, I see.

Barry Conrad
And then it'll tell you, have put it in like the URL, barricornadofficial.com slash speciejawshot.

Melanie Avalon
Okay, so let me just drop her email here. Yeah. I'm signing up right now.

Barry Conrad
Oh, in real time, how good is that?

Melanie Avalon
in real time. Sign me up for this man. Here I go.

Barry Conrad
I just kind of thought it's a way to get closer with my audience as well and share some things that I might not get to share on social media all the time, so, you know.

Melanie Avalon
It's good. Serve me that BC triple shot. Yes. Click. Fresh delivery coming right up this Sunday. Yes.

Barry Conrad
Pressure's on now because Melanie's gonna be reading it

Melanie Avalon
Yeah, Sunday. I'm ready. Okay. Awesome. Cool. Congrats.

Barry Conrad
Thank you. And what about you? How's your day? How's your week? What's new with you? How are you?

Melanie Avalon
I'm good. I'm really excited because I have lit I have been cultivating the most magical fairy garden in my apartment and I can't cannot even express the magic of this magical fairy garden.

Yes, I'm going to send you a picture on Instagram. And I have a funny story about it. So okay, the picture I send you it's missing because I just deconstructed one of the things I'm actually going to plant strawberries in the empty, the empty unit in the front. Okay, I sent it to you. Oh, wow. Mel doesn't it look like look like a magical fairy garden? Can you see the flowers are climbing up my window? That's that looks awesome. Actually, and so funny story or true story. So the plant, if you're looking at, like on the right, there's like this girl statue thing. So the unit right behind that the shorter unit that's lit up, it has green plants in it. So my story about this is those are sunflowers, that's a sunflower. And I thought it said five to eight inches was how tall the plant I thought this was like little sunflowers, then I realized no, it's it said five to eight feet. What? So that that sunflower. So then I was like, Wait a minute. I don't know if that unit can handle a eight foot flower.

Barry Conrad
It's actually kind of funny because it's very also like a tall flower. It reminds me of like it's very fairy tale-esque like someone climbing up a tree. You know what I mean? It's very.

Melanie Avalon
Yeah, an eight foot flower. That is so tall. So now it's already it's it's past it's past the light. So now I'm I'm just directing it. So I basically when I found that out, I'm I'm sorry, but I had I killed all the other ones because I was like, we can only this unit can only support maybe one flower.

And now I'm directing it to kind of like directing. Like trying to get it to grow like, towards the, the window. But I have another theory. So if you also look in the picture, you can see that. So I have this one tall unit for listeners that has petunias in it. And they're very tall. And they're growing up my windows. And they're pretty, then the other the unit next to it. It was called the hummingbird collection. I don't know. It looked really pretty. I had like 30 different flowers all pink. But what's in what's what's been happening? It's just this one plant that's growing. But it's growing. Do you see how it's only on it's like on the side. So I wish you could see it in real life. It's aggressively growing that direction. And Danielle, I think you'll figure it out. We think it's growing away from the petunias. Like we think it doesn't like the petunias.

Barry Conrad
What's the solution? What are you going to do? Are you going to try to direct it or?

Melanie Avalon
I don't know but it's just interesting to look at it because I wish you could see it like I said in person because they're like aggressively growing like it's like they're running away. So I don't think my flowers get along.

Barry Conrad
That's really funny. What happens if you want them to clash? What do you want to happen?

Melanie Avalon
I don't know. I just don't know why they're not friends, but they're not friends.

Barry Conrad
Well, looking at this photo, I can see it could be bad, could be tricky.

Melanie Avalon
I'm going to take Austin to a close-up photo later so you can see how aggressively they're running away because it's like very obvious. I thought they were trying to run towards some light but there's no light they're running towards so IDK.

Barry Conrad
Is that statue meant to symbolize you like you're kind of not, you know, harvesting.

Melanie Avalon
Oh, so these statue, okay, I am so happy about these statues. So my mom, we were going through like heirloom stuff when we got to pick out things. And my mom had these two they're called Yadro, the the name of the brand. They're like vintage, beautiful statues. And so I love these I they've been they've been like in our house since I was little, like as long as I can remember. And she let me have them. And so they're my they're beautiful. They're my little Yeah, my little statues.

Barry Conrad
so that you've held on to them for a long time.

Melanie Avalon
Well, my mom has, but I kind of just inherited them. Like I picked them out. Well, that's cool.

Barry Conrad
Definitely suits the motif, like the vibe of the fairytale garden.

Melanie Avalon
Yeah, so you should come to Atlanta and check out my fairy tale garden.

Barry Conrad
It's like a far good good walking. It's like welcome to my garden walk. There's lots of red light. There's a garden there Amazing it looks awesome though. So good

Melanie Avalon
Do you have indoor plants in your apartment?

Barry Conrad
Not yet. Actually no, I've got not like yours or not going to say yes because it's way more basic than that's not like a eight foot situation, but I've got a couple here. Want to get some more?

Melanie Avalon
I cannot recommend enough the amazingness of bringing plants like to listeners into your they clean the air, they bring a good a good vibe, a good spirit. I'm all about it.

And there's a lot that are really easy to take care of like money trees, Barry, now that you're in the US. Oh, is there a Whole Foods by you?

Barry Conrad
Oh, I haven't gotten that fire, but tomorrow I'm going to be exploring. So tomorrow I'll be looking at where the closest Whole Foods is.

I'm, ah, I'm finally in the States. So I can go to Whole Foods and see these scallops.

Melanie Avalon
See the scallops, the wine, and I love the Whole Foods plant department kills me. Like I just go in and I just like sit there and I just buy plants. I'm so bad with buying plants.

Barry Conrad
Can you actually write me like a list of your favorite things at Whole Foods that I need to try? Because that just will cut out like me trying to figure it out.

You can just say this, you have to try this. Food, da da da.

Melanie Avalon
Yes. Oh my goodness.

Barry Conrad
I love that. Melanie's List, Mel's faves, I don't know, whatever you want to call it.

Melanie Avalon
Yes. Shall we jump into some fasting stuff?

Barry Conrad
Let's jump into some fasting stuff. Do you have a study?

Melanie Avalon
I do, so I found a study, are you ready for this title? That is, you can tell it's like clickbaity. I don't know, I think it's clickbaity. Let's hear it.

The metabolic effects of intermittent fasting in patient with type two diabetes exist in the short term but disappear after its discontinuation. A systemic review and meta analysis of randomized controlled trials. The reason this is clickbaity is because it's not even true. It is true, but they found that they found with intermittent fasting and type two diabetic patients that some of the benefits happen in the short term and some happen in the long term. So, and then vice versa. So they make it sound like you only get short term benefits from fasting and then they're completely gone when you stop, which is not exactly what they found. And also if you, I don't think that should be that shocking that if you stop fasting, the benefits are not gonna last forever. Like it's not like you can, I don't know, like who's promising that, you know.

Barry Conrad
Yeah, who's selling that?

Melanie Avalon
So, what this study found, the way it starts is they say, we hypothesize that IF is non-inferior to other dietary control methods. So in other words, that it's, I don't know, it's weird, it's weird, weird wording. I'll just read the whole sentence. Okay, so we hypothesize that IF is non-inferior to other dietary control methods, including continuous energy restriction, standard diet, Mediterranean diet, and ad libitum diet in terms of both short-term and long-term metabolic impacts in patients with type 2 diabetes.

So basically, it's a meta-analysis. They looked at quite a few different studies, and in the end, it was a total of 966 participants. This is important to note. They said substantial hetero-genaity, hetero-genaity, the studies were heterogeneous. And why this is important is the fact that they're pointing it out means it was probably pretty heterogeneous. So basically, it's not like all the studies were saying the same thing. The studies were finding different things. But then when you average it together, you get the findings that you find. So not all the studies found the same thing. But what did they find? So this is patients with type 2 diabetes, and they classified short-term intermittent fasting as less than three months, and long-term as more than three months. And they found that short-term fasting only decreased fasting blood sugar. So in the short-term, less than three months. Oh, and all the things they looked at. Let me tell you all the things they looked at. So they were looking at HbA1c, fasting blood sugar, weight, BMI, fat mass, fat-free mass, LDL, body fat, insulin, blood pressure, total cholesterol, and triglycerides. So that's a lot of things that they were looking at. So the findings were that short-term, less than three months, only decreased fasting blood sugar.

In the long-term, so more than three months, it could improve HbA1c and weight. And then in the short term, it also had metabolic benefits of HbA1c, but it was transient, and then fasting blood sugar as well. And they said IF cannot maintain the metabolic effects after its discontinuation, which is greater than three months, a little bit longer, because that was the highlights they pointed out. But the full thing they said was, in patients with type 2 diabetes, and some of this contradicts, that's why I'm a little bit confused. In patients with type 2 diabetes, IF significantly decreases HbA1c, fasting, blood glucose, weight, BMI, fat mass, fat-free mass, and LDL in the short term. It significantly increases HDL, which is a good thing. However, it has no significant effect on fasting insulin, body fat, blood pressure, total cholesterol, and triglycerides. That's for the short term. Intermittent fasting does not show long-term metabolic benefits, which is so weird, because earlier they said that it affected weight and HbA1c. After a discontinuing IF for a period of more than three months, there are no significant changes in HbA1c and weight, even though they conclude that it does affect weight. Literally, it is so confusing.

Melanie Avalon
And I read the whole thing, and I went through, I think what I want to draw... Okay, here's the conclusion. Let's see what they say in the conclusion.

The results of our meta-analysis partially confirmed our hypothesis, demonstrating that IF significantly improved HbA1c, fasting, blood, sugar, and body weight in the short term compared to other dietary interventions. However, these benefits disappeared after its discontinuation. Meanwhile, our findings revealed another important conclusion. Long-term IF led to statistically significant benefits in HbA1c and body weight that were not achieved with short-term intermittent fasting. This suggests that sustained adherence to IF may yield benefits beyond those observed in shorter durations, therefore continuing long-term IF may provide more lasting metabolic benefits.

Okay, so basically, I'm guessing why it's confusing is what it looks like. Is that in the studies where it improved HbA1c in the short term compared to other diets, when they stopped, it did not continue. But in the studies where they were longer term, it was found that it helped HbA1c and body weight, even though it didn't have that effect in the short term. Literally there's so much contradiction in the study, I don't even know what to do with it. And what they also acknowledge is they said that it could be a reason that they didn't have long-term benefits was because of compliance. So basically, people might be able to do IF in the short term and see the benefits. But then as they keep going, they don't comply and so the benefits go away.

But what's interesting about that is then it's not even really testing if you get the benefits in the long-term because we don't know that the people are adhering to it. So it's difficult to make a statement like there aren't long-term benefits when we're not even certain if people were adhering to even make that statement in the first place. I basically walked away so confused from this. I was like, okay, so some things seem to benefit in the short term, some benefit in the long term, some in the short term, but not long term, but long term, but not short term, literally, it's literally so confusing.

And then the conclusion of it, how they conclude it is that the benefits exist in the short term, but disappear after you stop, which isn't what they even found throughout the whole thing. They found it sometimes, but not always. So now I'm confusing myself even more, but this concept, what are your thoughts on this? Like benefits disappearing and...

Barry Conrad
first of all, it's awesome study and also really contradicts itself. I mean, from what I get gathered in the short term, in under the three months, the early winds of the fasting blood sugar situation, and then some improvements in the HPA1C, but it's not surprising to me with the weight, you know, because some people might take a really long time to get fat adapted and actually get used to fasting. Like it doesn't, some people, it happens quickly. And some people, it takes quite a while. So it's not surprising to me that the weight loss, for example, was seen when people adhered longer, like to, like that to me makes sense. And it also makes sense to me that benefits would, quote unquote, like, you know, drop off or stop after stopping intermittent fasting. That also is not a surprise to me. So I'm not too sure why they're saying that as well. But then also contradicting, I don't know. Yeah, it was quite confusing some of the information.

But the basis of what I'm hearing is like, yeah, the longer you stick with it, you're going to see more benefits. You know, essentially, I'm curious, though, like how, how old were the participants? And did it specify if they were male or female?

Melanie Avalon
And now I'm just thinking about it more. I don't know why you would even comment on HPA1C in the short term that's less than three months because it typically takes three months to see a change in HPA1C. So that's actually kind of confusing that they would even look at that for the less than three months.

And I found another clarification about the weight. So it said, our analysis showed that I have regimens, time restricted eating and fasting mimicking diet and do significant weight loss. One study reported that weight loss achieved by IF may be attributable to individuals failing to fully compensate for the caloric deficit associated with IF during non-fasting periods. Our analysis showed that long duration IF more than three months resulted in significant weight loss where short duration less than three months did not. Although greater weight loss with IF was observed and the majority of the included studies during follow-up, the long-term benefits of IF on body weight remained insignificant. So you were asking about who was included, the population. Let me...

Barry Conrad
Even like the ages and even like the male or female, because I'd imagine like age would definitely play a role in what there was finding and seeing. So I wonder how they regulate like, like what, yeah, what ages they were.

Melanie Avalon
Here it is. It was adults with type 2 diabetes who were over 18 and there were no restrictions on sex, ethnicity, or BMI. Let's see if they say what it ended up actually being. It looks like they don't answer it.

You have to look at every single individual study and look at the percentage of females and it looks to be about 50-50.

Barry Conrad
And did they, I can't remember if you mentioned if they had like a specific protocol of fasting, like how many hours or was it 16a? Was it an ADF?

Melanie Avalon
It covered different types. So they had time restricted eating. So that's like doing like a 16-8 or restricting your eating window every day, fasting mimicking diets, and then periodic fasting. Okay, here's how they defined it. So they defined time restricted eating as a complete fasting, no calorie intake for at least 12 hours per day with free feeding for the rest of the day daily. Fasting mimicking diet was the calorie restricted five-day nutritional program with or without periodosity. Periodosity, I haven't actually used that word before. And then periodic fasting was, this sounds like more like ADF and stuff, cyclical feeding pattern that entails fasting, 25% or less of required calories, doing that one to two days per week with free feeding for the remaining days. Yes. So that's the different types that they covered.

So basically all the different types that people do. Oh, oh, oh, wait, intervent and other regimens. So there might have been other things as well.

Barry Conrad
But that's also like, so that can be quite abstract because, you know.

Melanie Avalon
and they excluded pregnant or breastfeeding women and they excluded patients with type one diabetes, eating disorders, liver disease, other pathologies. It was only randomized controlled trials though and yeah, that's quite a few different studies.

Barry Conrad
The gist of what I got from that, it came off making a lot of claims, but the variables aren't very specific or like when you said other protocols or other methods or whatnot. And yeah, it doesn't seem very as controlled or you know what I mean?

And then to make sort of like bigger claims like that and contradicting itself, it was kind of confusing to understand, but what I can take away from it as a positive is I guess the longer you stick to intermittent fasting, you're going to see more benefits anyway. I mean, obviously it's not a, it's a no brainer to me that if you did a short term and then stopped that the benefits would subside along with that. You know what I mean?

Melanie Avalon
I mean, the fact that they literally said that it's very heterogeneous in the studies, it kind of makes sense that there seems to be a lot of contradictions because it sounds like the studies themselves were not easily painting any one picture. So this basically was just like a, it was a lot of statistics and data that they were doing by analyzing things.

They did find, I'm just reading their conclusion again. Also interesting, so like they say, for example, no statistically significant reductions brought about by IF were observed in body fat, fasting insulin, total cholesterol, or triglycerides compared to the control, but it did produce significant changes in body composition parameters, which included fat mass, fat-free mass, and BMI. Like even that, that seems like a contradiction right there because they were talking about body fat and now they're talking about fat mass, which we think that you think that would be the same thing, yeah, and blood liquid concentrations of HDL and LDL. So I feel like I probably just confuse listeners even more, but the point that I wanted to extrapolate from this is it looks like short-term versus long-term, people experience different effects on different proposed benefits of intermittent fasting. And yet I wouldn't use that. It's just weird to me that it's posited as like, oh, do fasting and then the benefits, if you stop the benefits disappear, which like I said at the beginning, fasting is not, it's not like you, it's not like it changes you and then if you go back to your old ways that you're magically protected. It's a lifestyle. It's not a, yeah, it's an ongoing lifestyle.

Barry Conrad
Yeah. And that's essentially what I got from it as well. And also I think as well, three months is a significant amount of time. It's not that short, really.

Like if someone diligently sticks to kind of anything for three months, you're going to see change. So the fact that they, one hand said, you know, no benefit in the way, and then saying, oh, the other hand, oh, but body composition changes. Like that's hand in hand. It's so, yeah, it's very funny. But yeah, stick with fasting.

Melanie Avalon
You know what's funny? So the very, very last sentence of the whole paper or two last two sentences is our findings revealed another important conclusion. Long-term IF led to statistically significant benefits in HBOMC and body weight that were not achieved with short-term IF. This suggests that sustained adherence to IF may yield benefits beyond those observed in shorter durations. Therefore, continual long-term IF may provide more lasting metabolic benefits.

Why would you make that your last sentence and then make the title that the benefits disappear? Literally, you know what I feel like? I mean, this is me just, okay, this is not, we don't know this is a fact, so I probably shouldn't say it. But I feel like I feel like people had different ideas of what they wanted to support because, you know, and somebody won by getting the title. They're like, well, we're going to conclude something different. What they conclude is different than what the title presents, if that makes sense.

Barry Conrad
Yeah, it sounds like a lot of cooks in the kitchen and that's what sounds disjointed, you know.

Melanie Avalon
And that also goes to show why, because if you just saw that, if you just saw the title, you'd be like, oh, it's a very negative feeling, but then, you know, you read the conclusion and the vibe is more about the continuation of the benefits. If you're, if you're, you know, continuing to do it, even if it seems like sometimes they aren't there.

Barry Conrad
I'm picturing like a, you know, like a group assignment and people sitting around a table and just, you do this part, you do this part, you do this part, it's not succinct or cohesive, it's like very disjointed, like lots of different individual thoughts and theories.

Melanie Avalon
Yes, and in a way, I mean probably I'm assuming everything is it's true. It's just it doesn't feel cohesive and what they're trying to like Present and then just as I've said it a million times, but I will this is the last time I'm saying it I I don't think with any diet.

I would not discredit the diet if the effects Go away when you stop the diet Unless the diet literally promises do this once and you're like set For good, which I can't think of any diet that promises that Then I don't really see any problem with benefits disappearing when you stop it

Barry Conrad
Like, how do people expect to, yeah, stopping anything, not even a diet, anything, like how you expect to keep reaping the benefits of your stop?

Melanie Avalon
So yeah, sorry, I feel like that was really confusing and now I confused myself.

Barry Conrad
No, it was actually really good to try to analyze and like figure out what they're trying to say. That was really fun to do.

Melanie Avalon
And I like what you were saying, too, about how it makes sense with the weight, how some people might see it in the long term. You know what? That's interesting.

I bet some people see more weight loss with intermittent fasting in the short term, and then they might plateau. And other people, it might take longer, but then they see more in the long term. You know? Like, we're just so individual as far as the timeline of weight loss.

Barry Conrad
Well, it's an awesome study, nonetheless, thanks for being in it.

Melanie Avalon
Thank you. Shall we, now that I've confused myself, shall we answer some listener questions?

Barry Conrad
Let's do it.

Melanie Avalon
Okay, so first question comes from Nydia, and this is from Facebook. So friends join my group, Intermittent Fasting Biohackers, because you can ask questions in there for the show.

And Nydia says, how do we know we are fat adapted, and why every time I open my window, which is protein, I get the runs. I fast 19 or 20 hours, depending on what time I get out of work, I have been fasting for about four-ish years.

Barry Conrad
Well, Nydia, thank you so much for your question. And honestly, a lot of people out there probably echoing same when they hear that question. Because you've been fasting consistently four years, hitting 19 to 20-hour windows. That's pretty impressive. And you're clearly committed to the lifestyle.

So let's talk about both parts of this question. So how do you get fat adapted? Well, I think the fact that you've been fasting this long consistently is a pretty strong chance you already are there. So fat adaption, it's not this moment to look a light switch that just goes, you're fat adapted now. It's more like a gradual sort of a shift that happens as your body learns to efficiently use to store fat for fuel. So that kind of adaption, it doesn't just happen overnight, Nydia, but after four years, you've given your body more than enough time to build that metabolic flexibility, I think. And the signs that your fat adapted can show up as having like things like having stable energy throughout the day, even during the fast fewer cravings for sugar or refined carbs or the ability to work out fasted without maybe hitting a wall, even mental clarity. If you're experiencing any or some of those, like that's likely a sign that your body's showing that it knows what it's doing. And for the second part, I would say, getting the runs every time you open your eating window, especially when you're starting with protein, that could be frustrating. And it's more common, I think, than people probably realize that there could be a few reasons why. I think one of the big things is when you fast for longer periods of time, your digestive system, it does slow down. So especially with things like enzyme production, so your body isn't actively digesting anything for most of the day. So when you suddenly introduce food, especially dense protein, your body kind of has to like rev back up, like start the engine again. So if it doesn't have enough enzymes ready to go, or if your first meal is maybe too heavy or too quickly, your body can maybe respond with urgency, literally, you know, that gets to the bathroom now feeling, could be your gut saying, whoa, like that. That escalated fast, like, you know, maybe let's slow down. Another layer could be possibly related to maybe bile production. So if you're, for example, eating higher fat protein meals, like steak or chicken thighs or something like that, something with added oils, your gallbladder has to release bile to help break that down. But sometimes that sudden sort of release can irritate the gut a bit or just overwhelm your system a little, just after a long fast. And for some people, it's not even about the fat or the enzyme load, it's just that their guts become more sensitive over time because you're giving it such a break throughout the day. So fasting can shift your microbiome and that can make certain foods, even ones that used to be totally fine, feel like more of a shock initially when you reintroduce it on an empty stomach. So what to do, like, what do you do with that?

Barry Conrad
You could experiment with breaking your fast a little more gently. So instead of diving right into a big protein meal, for example, you could maybe just have a small bite or something softer or lighter than giving your body 10 or 15 minutes before you eat the rest, or even something like a tiny buffer can make a big difference.

Overall, it doesn't mean nearly anything's wrong. It doesn't even mean that your fasting isn't working. It's just, it could mean that your body is asking for a slightly softer re-entry or you've clearly built a strong foundation. So, and now it's just about refining those details, I reckon, and just keeping a digestion, making sure a digestion can keep up with your goals. But it sounds like you're doing awesome. And I know that people listening, it's gonna resonate with them and there's more people out there that have this in common, I reckon, but Melanie, what do you reckon?

Melanie Avalon
You nailed that. You did such a good job. I agree completely with everything you said.

So I think with the fat adapted, because basically it's a as far as a timeline of what has to happen for you to be quote fat adapted, basically, your insulin has to come in to control get lowered, so that your fat stores can actually be tapped into during the fast and that you can burn the fat for energy. And you have your body needs to be able to be able to produce ketones and run off of them. And so that's all changes that have to happen with your hormonal signaling with your insulin going down and then just literally with your mitochondria kind of quote learning how to burn ketones, how to burn fat, but definitely by four years you should be fat adapted. The sign that I look and very pretty much covered all the different signs you can look for. I think the biggest one for me personally that says that your fat adapted is can you can you fast without the cravings and without your energy dropping? Because when you're fat adapted, when you go into the fasted state, then you can tap into fat stores and burn that and burn ketones rather than your body getting quote hangry and really needing carbs. So if you find that you can fast easily without cravings, you can pretty much bet that you're probably fat adapted and you're not getting like blood sugar swings and your energy crashing and things like that.

And Barry, you covered all of the different things. A big epiphany for me that I had was I used to, I guess I didn't understand that when you first eat, it stimulates the digestive process really throughout your whole body. So even though you're like eating like something up top, it stimulates your large intestine because that's where the dumping is happening from. So when you've been fasting for a while, it's actually called, I'll put a link in the show notes to a study called Physiology Gastrocolic Reflex. So basically this Gastrocolic Reflex is this motility that happens in your large intestine following once you eat something. And there can be a large spike in it in that movement when you eat, especially if you haven't been eating and you're fasting and then you eat, it can make more of that movement in your large intestine which can create that urgency feeling. And then Barry really covered it as well with like the enzymes. The bile acid can definitely be a thing because if the bile is building up, because bile builds up in you while you're fasting and then once you eat, especially if it's protein or fat, so and she mentioned protein being the thing, the body dumps that bile and then that can really stimulate your large intestine and create diarrhea. So it would be really interesting to see if you, because she mentions protein, but when she says protein, because a lot of people say protein, but really if it's like a steak, they'll be like, oh, that's protein, but that also could be like protein and fat.

Melanie Avalon
So it would be interesting, is it just the protein causing it? Is it the protein and fat? Is it just a large meal that's causing it? So I would try like Barry was talking about, you know, breaking your fast more gently trying smaller things and seeing if you still get that response.

You could also try supporting your body with digestive enzymes and HCL. So then maybe you're not going to tax your own digestive enzymes in your body. I would basically really work on supporting your digestion and seeing how that affects this issue. And she said she's been fasting for years. It's a while. Yeah, I wonder how long, like has this been happening from the very beginning and for the entire four years?

Yeah, my suggestion would definitely be try enzymes and HCL and see what that does and easing in. Yeah.

Barry Conrad
So good.

Melanie Avalon
Okay, should we do one more quick one or? Let's do it. So question from Christine, would you like to read it?

Barry Conrad
Yeah, so Christine from Facebook says, how much and how often should you change your eating window when you hit a weight flutter?

Melanie Avalon
All right, Christine, thank you for your question. So we get a lot of questions on the show about plateaus and basically, you know, should you change your eating window? I know we give this answer a lot, but there's a lot of options that you can do when you hit a plateau. So it really just depends on you and your bio-individuality and what works for you.

So like for me, I am so happy and used to and comfortable in my one meal a day eating window that for me, if I were to hit a plateau, I just, I have no interest in changing that aspect of it because in my life and socially and energy wise, I like having a one meal a day. So I would tweak what I'm eating rather than change the eating window. And yet at the same time, a lot of people, it's a game changer for them to change the eating window. So it depends what are you doing right now? Like how much leeway do you have to change it? So if you have a longer eating window and you hit a plateau, that's actually a great opportunity to just tighten up the eating window. That's like a really easy switch that you can do and you'll probably see results. But if you already have a tighter eating window, then it's like, what are you going to, what are you going to do from there? Are you going to fast longer? Which that is something you could try. So you could try like an ADF type approach and throwing in some, some longer fast throughout the week or making some of your eating window days, a few times a week, more calorie restricted. The part about her question that I would reframe is that the should. Basically there's not anything you should do. You have to just see what works for you. So if playing around with the fasting is something that you, that you're open to and you would like to do, like try it, like definitely try it. If that's not appealing to you, there's a lot of changes you can make in the food choices you're making. You know, if you're not eating whole foods, try, not the store, but you know, unprocessed foods, you know, try that. You could try playing around with your macros, doing low carb or low fat. It feels like a cop out answer, but those are my thoughts. What are, what are yours?

Barry Conrad
Yeah, I mean, in my experience, Christine, it's less about needing to push harder and I think in more about, as Mel said, so great, there's mixing things up a bit maybe, because our bodies are smart, they do adapt quickly. So if you are curious to try it, even shifting your eating window slightly could be enough to get things moving again, like for myself, I've been doing 24 for a long time now.

But sometimes I switch to 22 too, or even 24 hours sometimes, but not always intentionally. And I don't really ever really feel like I'm going through the motions because life will just get busier or not as busy and I'm always going to hold on 20 hours, but if it gets busy, I'll just naturally sort of change. It doesn't have to be a dramatic overhaul, just something that reminds your body, hey, we're not getting too comfortable here. But I think it's about staying flexible, testing what feels good and letting your body guide you, but exactly what Mel said, there should, there's no should. Just try it if you're curious, but there's no need to if it's working for you. And I'm exactly with Mel in terms of like, I love the one meal a day protocol for me, even if I felt like if I did feel kind of stale or things were stalling, food is so underestimated food choices. And I learned that later on as an IFR. So yeah, those are my thoughts.

Melanie Avalon
Awesome, awesome. We're the same page So shall we have our proverbial breaking of the fast, which I guess now that's officially what I say

Barry Conrad
Yeah, that's what you say.

Melanie Avalon
Do we feel good about it, about that phrase?

Barry Conrad
We feel good about it. I'm happy with that.

Melanie Avalon
Perfect.

Barry Conrad
So the restaurant that I chose this week is quite fitting because it's in downtown New York City and it's called Le Cuckoo. And it's basically old world French, old world French fine dining. So think like chandeliers, mel, antique mirrors, tall ceilings, kind of like a Parisian salon situation. Award winning French wine list with burgundy, Bordeaux, champagne, all perfectly matched to rich dishes like quenelle, de broche, and rabbit and mustard sauce.

Basically this menu, before we get confused by Mel, it's the Hors de Beauvoir. The Ordiverse. Si, I can't even say it. Are the appetizers or small starters and then the plats are the main or principal dishes and the gormen, I feel like you know these pronunciations, gormen dishes are the bite sized sweets or treats. So that's our guide for what those titles mean. Should we have a look at the menu?

Melanie Avalon
Yes, you know what I also think? I think it's funny how we feature so many restaurants on this show and we both, I feel like butcher, no pun intended, like we have all the names, we should go to a class.

Barry Conrad
We really should because it's like, you know, we're, okay, we're trying to hit, but we, I feel like it's would be more respectful to them if we got it right.

Melanie Avalon
Somebody commented on this on Facebook. Really? What did they say?

Somewhere, somebody from the audience commented and they were saying how it was Facebook. And I think it was a Spanish woman and she was saying how she was cracking up at us horribly, not pronouncing anything correctly.

Barry Conrad
Oh my god okay we need to definitely

Melanie Avalon
It was like a nice comment. It wasn't upset.

Barry Conrad
You know what? This is what I'm going to do now. Before the next time I bring a restaurant that's French or whatever, I'm going to actually study the pronunciation of these words.

Melanie Avalon
Yeah, but this could be like a learning experience for us.

Barry Conrad
I think it'd be really good because I think it's, it's good to do that rather than sort of guess and stumble through it.

Melanie Avalon
Okay, well, I already I need a picture of because the the restaurant, the website doesn't really show the what it looks like. Oh, yes. Okay. Yes.

We love we love chandeliers. I feel very strongly about lighting.

Barry Conrad
Me too. Lighting's a huge deal. For the purposes of this menu mill, I think we should just call it entree, mains, and desserts.

Melanie Avalon
No, no, no, no, no, no, no, we cannot. We know we can't call Okay, you're in America now. We can't call the appetizer an entree because an entree

Barry Conrad
Oh, no, that's right. I have to change. Oh, no, I have to actually

Melanie Avalon
do. Entree is way too confusing.

So shall we look at the... or divorce? The word I can never say. What's funny, it's so they don't do they not use that word in Australia, because they they use it a lot here.

Barry Conrad
I'm sure that they do at French restaurants for sure, but I've never had to use it, so.

Melanie Avalon
Oh, wow. Okay. Yes. I hear it a lot. I just don't say it. Okay. Oh, look, they have oysters.

Barry Conrad
Oh wow, surprise, surprise.

Melanie Avalon
Surprise, surprise. So what are you going to get?

Barry Conrad
First protocol is definitely the hoo-tray insignia, which is the warm oysters, camembert cream and spinach. And then I'm also gonna get some thon-a-les-pel-et, which is yellowfin tuna scallop, esplod oil and spring onions. It sounds really good.

Melanie Avalon
It does sound good. I'll taste some of the scallop and I will taste the oyster.

Barry Conrad
You know what the funny the funniest outcome of this whole thing is you gonna fall in love with oysters and be like you know what i can't believe i used to hate them.

Melanie Avalon
I've actually, I actually feel very confident that I'm never going to like oysters. I might, and I don't think I will, are my thoughts.

Barry Conrad
Okay, what is what looks good to you in the hodavos?

Melanie Avalon
This looks really good. The tartare, the beef tartare, the hand-chopped prime filet, traditional condiments with caviar. Yes. So okay, and then shall we look at the

Barry Conrad
We should go to the plats next cuz that would be the.

Melanie Avalon
Oh, is it not in order?

Barry Conrad
of the order you go in. Yeah, which is interesting. The sweets and whatnot is the second, there's listed second on the menu, but that's actually the desserts.

Melanie Avalon
No, it's not. Wait, what are we looking at? No, the Gorman... the Gorman... desus?

Barry Conrad
Look at the gomorrhysus. Those are all, um, those are not desserts sweets or treats

Melanie Avalon
Are we looking at a different menu? Are you looking at the dinner menu? Yeah, so what do you see second?

Barry Conrad
So I see the common, common disses.

Melanie Avalon
Yes, that's another like, that's kind of like a

Barry Conrad
Oh, really? That's another, okay, another mains kind of thing.

Melanie Avalon
It's like another appetizer.

Barry Conrad
I can't say man, it's another appetizer, it's another appetizer. So I would get from there, the Morellis Fachis, which is stuffed moral mushrooms. Cause I love mushrooms.

Would you get anything from that?

Melanie Avalon
No, I think I'll pass on that course.

Barry Conrad
and then the plaits.

Melanie Avalon
Okay, so this is like the entree, the mains.

Barry Conrad
The entree, entree situation.

Melanie Avalon
Oh, I'm so intrigued. There's a few.

Barry Conrad
really good ones.

Melanie Avalon
There's there is a few act this is good because I definitely want a dessert. So oh Man, this is really hard.

Okay, so well the thing I'm very intrigued by is the to to let to to let up on to to let up on The all and then it says underneath it says underneath all of the rabbit. So is it is it? I'm confused What is it? I can't be all of the rabbit. Is it all of the rabbit? This is the conversation that I will be having with the waiter or waitress. I'm like, can you clarify? To let up is it literally all of the rabbit like a flick is it is it like a um Is it like when you get a full hen like but it's a rabbit?

Barry Conrad
Maybe just like have a, I'm just picturing like a rabbit on a plate.

Melanie Avalon
Wait, I'm gonna look it up on the restaurant on Yelp because I'm sure somebody has a picture of it. It doesn't look like it's all of the rabbit. It looks like it's like it's two cylinders.

Barry Conrad
I'm looking at Google images and I'm looking at what that is, so I have two little things with

Melanie Avalon
Yeah, it's like two cylinders. I wonder, Hmm, what is that? What part of the route? I'm very confused.

But then there's also there's also a dish, though, that is in, it's in like a soup pot situation. And it looks like it has it looks like it has different parts of the rabbit. So I think there's going to be a long conversation with the waiter or waitress about this. Either way, I want it.

Barry Conrad
Because I've only tried, because you tried rubber, right?

Melanie Avalon
Actually no, because the one place that I wanted to order it, I couldn't order it without, they had pre-marinated it. Rabbit's not very common on menus. Is it more common in Australia?

Barry Conrad
It's not more common in Australia, but I tried it in Tenerife a couple of years ago and it was actually really good. Isn't it? It's very lean, right? It's very lean. It tastes like a cross between beef and chicken, but it was in like a stew, like a rabbit stew. It was really good.

It's a white meat, right? Is it white? Yeah, it's more on the white side and it's really, yeah, definitely melts in your mouth. It's really, really, really tender.

Melanie Avalon
Well, I okay, so I definitely want that. And with my two entrees, because I always got to get to probably a fish.

I like sole Dover sole, maybe I'll get Dover sole for dessert. The filet de sole menier tradition. Oh, you know, I took French and in high school in college, I should know how to say these things. And I don't. But it's Dover sole golden butter, spinach, whether with with or without oysters without with and I'll give them to Barry.

Barry Conrad
But you have to specify to them if you have to prepare them separately so that the flavor doesn't go into your...

Melanie Avalon
We can't have cause contamination of the oysters to my phyletosol. Oh, wow. Yes. How about you?

Barry Conrad
I would I actually want the all of the rabbit as well because that my eyes jump to that and I also want to get the main it's called the homade bose et la vie I'm guessing and it's called it's a main lobster sauce or por rah poms dofoni you're just loving it you also do you know how to say these words I feel like you're listening to me and just like having a like laughing

Melanie Avalon
I don't know that I, I should, like I said, I should know more. You know what it is? And I, we might've talked about this before. I feel like I kind of know how to say it, but I don't want to say it correctly because then it sounds like I'm trying to do a really fancy French.

No, I want to hear it. Making a note to self, never pick a French restaurant.

Barry Conrad
Then there'll be like people writing saying, how come you don't ever choose anything from France? Well, it has to be English.

Melanie Avalon
Yeah, and that's another that I mean, not regret, but I do wish I had kept up with learning French more like I wish I had, you know, I think we talked about this how like learning languages. We should do it.

We should learn languages.

Barry Conrad
I'm trying to slowly relearn Afrikaans, which is our second language. And I told you that.

And, but then I also would love to learn. I would love to learn like Spanish or something. And so it's actually an awesome, sexy language.

Melanie Avalon
Can you that's funny. I think I think French is the sexiest. That's probably why I wanted to like learn it. Yeah

Barry Conrad
And also because Spanish like salsa dancing or the whole thing, the whole situation is all wrapped up.

Melanie Avalon
So how much do you know of the wait, what is what is it actually called?

Barry Conrad
like enough to the point where like when I'm around it again, like I can pretty much understand and I can speak a little bit, but it's because I'm just so far moved from South Africa. Well, also it's good.

I really want, I think it's good to revisit your roots and know more about it, you know, rather than just, you know, get sequestered in a modern day society and forget everything.

Melanie Avalon
I agree so much. Quick question.

Between reading, speaking, and wait, reading and listening here, like understanding it, what are what, how do you rank those for your in general with languages? Like what's easiest for you or what's the order?

Barry Conrad
I think hearing for I think because I'm such an odd. Yeah, I think because it's like being a musician as well.

I learn a lot by hearing, even when I'm listening to speakers or like when it comes to like reading like audiobooks are really good for like nonfiction, but I like to read fiction, for example, but I absorb more information when I'm hearing it. I think

Melanie Avalon
hearing and then what would be second and then reading and then speaking. Oh, thanks.

Barry Conrad
So yeah, I don't know, actually, I think maybe hearing, then speaking, then reading, if it's a language, I think, because by doing, yeah.

Melanie Avalon
That's funny. We're complete opposite.

Yeah, for me, reading is the easiest. So like even with French, even though it's been a while and if I see it though, I can probably piece things together. And then second would be speaking and then hearing. Like when I hear it, I have to translate it into written in my head first. Should we do the desserts and the beverages?

Barry Conrad
The desserts look pretty good, not going to lie. It's a lot of... Sorbet-ish sort of vibes.

Melanie Avalon
Yeah, it's a lot of it's like lighter. It's a lot of yeah.

Barry Conrad
refreshing. Yeah. I get the, I'm not going to say this right, but the passion mango sorbet, coconut cream and merengue.

Melanie Avalon
I love that you just read the English part of it.

Barry Conrad
Yeah, I think that sounds really like refreshing after all that. What about you?

Melanie Avalon
I will get something that I'd already had from, well, it depends. If I really liked the, I have to go back to the menu. So if I really liked the beef tartare, I might get some more of that. Otherwise I might get another, another entree.

Dessert. I wonder what the duckling, is that like duck breast, do you think? I think so. That looks good. Duckling with cherries and foie gras.

Barry Conrad
What an interest. I like, I love Frogware actually. Do you like it?

Melanie Avalon
I don't actually know that I've had it. I'm sure I would.

Barry Conrad
I think you'd actually really like it.

Melanie Avalon
I just, it's basically though, the thing that concerns me is isn't it basically just like fatty liver of a duck or an animal?

Barry Conrad
It's really good though like it's like almost like a pate kind of thing like you have it on yeah it's really good like you don't like smother it in. I'm sure it tastes delicious honestly. It's very like decadent it's like it's not something that you just smack like you know have heaps of just like a little bit with a good wine but then it's really good.

Melanie Avalon
Awesome. And then is there a, oh, they have a dress code. I like that.

We politely request that you dress your best for your evening. Sign me up. Elegant for a New York for NYC night out. Oh, jackets are not required.

Barry Conrad
I think address, I think that's really good. And I think that should go, go without saying when you go to a dinner, nice to know you should dress your best.

Melanie Avalon
I agree. I always err on the side of what do you think between overdressing versus underdressing?

Barry Conrad
You can never be too overdressed when it comes to things like that because you just, I mean, even people might think it's extra, but I think it's better. I always feel worse when I turn up somewhere underdressed, it's worse. Same.

Melanie Avalon
I would always even it doesn't even matter what the event is if I had to pick between underdressing or overdressing I would always overdress. Yeah

Barry Conrad
And you just have to own it.

Melanie Avalon
Yes. Which I have learned to do because I do it so often. Oh, man.

Barry Conrad
Are any of the drinks catching your eye or not? Is wine's by glass? I think, for this one, I'm actually gonna do wine. I'm not gonna do a cocktail this time.

I'm gonna do some of vino. The Chevelie looks really good. I'm gonna do the Domaine, Hamelin, Vaux, Lignay, Couche Chevelie.

Melanie Avalon
Okay so basically this is a massively long list. I love the Loire Valley so I would do a little bit more research but they have oh they have so many bottles from the Loire so I would look through those and probably pick one of those.

Barry Conrad
Seeing as I'm not gonna do a cocktail for this place, I'd probably just get a bottle of delicious Chablis. I reckon that could be quite nice.

Melanie Avalon
Nice. Ooh, and they have Fleury Boujolais, which I love. I wonder if this is organic. Let's see. Yes.

Okay. So I think by the glass, I would get the Domaine des Marons, Les Marons, Fleury Boujolais, 2023 Gamay. That sounds divine. This is a great wine list. This is like, this is my type of wine list for sure.

Barry Conrad
Yeah, you're way more versed in wine, that's something that I need to develop and expand my horizons on because I do love good wine, I just don't know as many of them at all.

Melanie Avalon
Well, we should hang out.

Barry Conrad
Try file mods.

Melanie Avalon
Yes, I love that they're wine by the glass. It's an entirely French menu. Perfect. Absolutely perfect.

Okay, awesome. Well, good find. So when are you gonna go and get the rabbit and send me pictures? Actually, yeah, because I'm here. Yeah. Oh, that's a question for you. Do you go? Like, would you go to a fine dining restaurant by yourself and just like get food?

Barry Conrad
No, I wouldn't go by myself. I wouldn't be scared to, but I want to enjoy it with someone.

It's more like I want to experience it with company because I think food at best should be shared. I think it's so much nicer.

Melanie Avalon
Yeah, I actually don't know. Have you ever gone to a restaurant by yourself? I don't think I have.

Barry Conrad
not a fine dining room by myself. I've gone like, like, especially when I'm traveling and stuff, yeah, I don't mind.

But if, if I'm just like in my hometown, I wouldn't just typically go out on my own. But I mean, I also don't think there's anything wrong with that too.

Melanie Avalon
Well, I will say and shout out because I think we've talked about this before on the show, but going to movies by yourself is like the best. I highly encourage it.

It's no fun. I mean, go with people too, but don't be afraid to go by yourself is the point.

Barry Conrad
I think I'm going to a group movie thing this weekend at some point, I think Friday.

Melanie Avalon
with existing friends or new friends? Are you making new friends?

Barry Conrad
new so i think it's gonna but i think it's like i think it's like 10 people or something it's like a few people so that should be interesting all new friends

Melanie Avalon
that you've made already.

Barry Conrad
Not all like someone over i think as well the tricky thing about that is like i don't want to be talking like i like my movies i don't be talking to anybody do the movie like to try to.

Melanie Avalon
Do people talk during movies? I'm confused.

Barry Conrad
Sometimes.

Melanie Avalon
Yeah, actually, I yeah, that that is a problem if you ever end up in a movie and you end up with a talker and you're like, okay, no, no, it's kind of like I will not give specifics, but I will save that I'm not going to share.

Barry Conrad
Okay, we'll save it. There's so many Easter eggs to share.

Melanie Avalon
I'll save it for next time, all the teasers of all the things to come next week.

Barry Conrad
That's so funny.

Melanie Avalon
Listeners, thank you so much for joining us. The show notes for today's show will be at ifodcast.com slash episode 437. That link will have a full transcript as well as links to everything that we talked about. So definitely check that out.

And if you want to submit your own questions for the show, you can directly email questions at ifodcast.com or you can go to ifpodcast.com and you can submit questions there and you can follow us on Instagram. We are ifodcast, I am Melanie Avalon and Barry is Barry underscore Conrad now in New York. Although when this comes out, you might not be in New York but you have a residence here now is the point.

Barry Conrad
Yes.

Melanie Avalon
So awesome. All right. Well, this was so much fun. I guess I will talk to you next week.

Barry Conrad
Talk to you next week, Mel.

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.

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