Welcome to Episode 440 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 440 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-host, Barry Conrad, actor, singer-songwriter, and creator and host of Banter with BC. For more on us, check out MelanieAvalon.com and BarryConradOfficial.com. You can submit questions for the show by emailing questions at iofpodcast.com or by going to iofpodcast.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 440 of the Intermittent Fasting Podcast. I'm Melanie Avalon. I'm here with Barry Conrad. Barry, how are you today in Australia?
Barry Conrad
I'm good. Hey, Mala. Hi, listeners. Hope you're all doing great.
I am doing well. It's a Sunday morning here in Melbourne, Australia. It's kind of gray, kind of cold, but it's not too bad. Nothing to complain about here. How about you?
Melanie Avalon
Sunday morning in the park. I think it was the 4th of July. Is that the song?
Barry Conrad
Yeah, actually, yeah. Do you want to give us a little?
Melanie Avalon
or Sunday in the park, I knew you were going to say that. I knew you were going to be like, so I purposely Sunday in the park with George then.
Yeah, exactly. Yeah. Awesome. Yay. Is this, so it's kind of fun to be podcasting like back in the old days with you over there, me here.
Barry Conrad
Yeah, it's so funny. Just before we jumped in on the podcast properly, listeners, we were talking about how I was in New York last time we recorded.
So now I'm back in Australia again. So it's like back and forth. But after this stint, after this work trip, I'll be back home, my new home, New York. So we can be in the same time zone.
Melanie Avalon
And for listeners, I did ask Barry if going to New York felt like he was going home and he said no, you know, you said that like going you felt like you were traveling to Australia.
Barry Conrad
Yeah, exactly. Yeah, it feels it's so strange how that can happen. But now coming back here feels like a work trip, which is not bad. It's just different.
Now I'm like, when I go home, a.k.a. NYC, that's a good feeling. I like that.
Melanie Avalon
Well, in honor of you being in Australia and in honor of food, since this is the intermittent fasting podcast, can I rapid fire this article to you? Did I show you the title? I know I saved it for the show, but did I show you the title or do you know what this what it is? It's 11 Australian sweet treats that need to be on your radar. I want to know if this is accurate.
Barry Conrad
Okay, I'm down. I like games. Let's do it.
Melanie Avalon
Okay, so you're gonna rate each one like, does this need to be on our radar? So like, yes or no. And also, what is it? Okay, ready? Number one, Lamingtons.
Barry Conrad
Yes it's kind of living since it's kind of like picture like a square little mini cake with coconut flakes on it it's pretty good.
Melanie Avalon
Literally the picture I'm looking at you describe that really well. You're like a hesitant. Yes
Barry Conrad
Yeah it's like if it's in front of me and it's like my treat day i'll have it but it's not like i'm not gonna go to my way to get it you know.
Melanie Avalon
Okay, so the question I guess is like, is this worthy of your eating window tree day?
Barry Conrad
This is not worthy of my eating window, nah.
Melanie Avalon
Okay, number two. Oh, I know this one. Fairy bread. Yeah. We don't have that here.
Barry Conrad
Really?
Melanie Avalon
No, because it's like so cool. It comes up on things I look at. It's like that cool. But we don't we don't do this. Do you just like to kids like to do kids like eat this?
Barry Conrad
It's like a kid's birthday party situation. Also, Mel, I'm surprised that you don't know this because to me, as soon as you said fairy bread, it made me think of fun, fitty cake.
Is it not kind of the same? No.
Melanie Avalon
It's like a fun fatty cake wannabe because it's literally just for listeners white bread butter and hundreds and thousands oh that's the name of it the australian name for sprinkles what you call you call sprinkles hundreds and thousands.
Barry Conrad
Yeah, don't you? Yeah, of course. That's the only way to call it.
Melanie Avalon
No, I've never heard that in my life.
Barry Conrad
That's so straight. No, that's weird. You guys are saying it the wrong way.
Melanie Avalon
No, hundreds and thousands. It's very like they need to make a choice. Is it hundreds or thousands? It's end.
It can't be. Here's the thing. If it's hundreds, it's not thousands. But if it's thousands, it's hundreds. Think about that for a second.
Barry Conrad
This is not like the one meal a day debate, the hundreds of thousands debate. We're not doing that.
Melanie Avalon
Okay, so fairy red. Eating window worthy?
Barry Conrad
Still a no. I need something. I need something else. What else you got?
Melanie Avalon
Okay, next Pavlova.
Barry Conrad
Yes. Okay, Pavlova. Yeah. I don't know what this is. So it's basically, it's hard to describe this, but it's made with a lot of egg whites. It's sort of like a, you know what a meringue is?
Melanie Avalon
But yeah, that's what this says it is.
Barry Conrad
Yeah, picture like a giant meringue, but also there's a couple layers maybe, put them on top of each other, and then you kind of top it with cream, strawberries.
Melanie Avalon
Does it have a marshmallow-like center? Yes. Oh, this looks good.
Barry Conrad
I know I can make a pretty good one too. I'll have to show you a photo. Yeah, it's delicious and
Melanie Avalon
Okay, wait, next, and Zach Biscuits.
Barry Conrad
Yeah. Anzac biscuits are pretty good. They're pretty, they're an Australian staple.
You know, if you go oatmeal cookies. Yeah. Yeah. Yeah. It's pretty good. Chocolate crackles. I don't think I've tried that. I don't know. That's definitely enough for me.
Melanie Avalon
It's a, it's a childhood birthday party thing. It's like, looks like Rice Krispies with chocolate, hmm? Caramel slice.
Barry Conrad
Oh, yeah. Hell yeah. Caramel slices are the best ever. They're so good.
It's self-explanatory. It's like a picture, like a brownie type consistency, like a square that you get in a bakery, but this is like, has a caramel, like crystallized topping. It's so good.
Melanie Avalon
It looks really good. They say it can be found in almost every bakery in Australia.
Barry Conrad
That's 100% correct, pretty much.
Melanie Avalon
Okay, okay, we're almost there. Oh, this one we've talked about before, Tim Tams.
Barry Conrad
Oh, Melanie, you have to try these, it'll change your life, it's so good. I'm not going to try it.
Melanie Avalon
This is really good. You can only hang out, you can have it.
Barry Conrad
Melanie look at your instagram real quick your messages as a sent you a pavlova that i made.
Melanie Avalon
Oh, okay. Oh, okay. Hold on. This is so exciting.
Barry Conrad
Yeah, from the top, it looks really good. It's really good.
Melanie Avalon
Oh, so does it always have the same type of fruit or can you do like whatever fruit you're feeling?
Barry Conrad
You can have like plain, you could have whatever fruit you're feeling, you could put blueberries on there.
Melanie Avalon
This was your first attempt. Yeah. Okay.
Barry Conrad
But Tim Tams, real quick on the Tim Tams Mel, like when you get Tim Tams, there's a thing, it's like, it's called like the Tim Tams Slam, so this is the scene.
Melanie Avalon
Yeah, I'm literally that's what it says. It says you can participate in Tim Tam slam. What is Tim Tam slam?
Barry Conrad
You basically, you can get your hot chocolate or whatnot, and you put the Tim Tam into the hot chocolate vertically, and then you suck out the hot chocolate through it like a straw and it melts. The Tim Tam melts.
It's so good.
Melanie Avalon
Uh, I think you've told me about this. Yeah, that sounds complicated. It's not.
Barry Conrad
It's not complicated. It's a straw. Actually, you know what, we need to do this and film it and you do it.
Melanie Avalon
Mm-hmm. I'll film it. I'll film it. I'll film you Okay, how about ice bobo
Barry Conrad
I don't know what's that.
Melanie Avalon
The Arnett's Biscuit Company makes ice phobos, golden biscuit with icing, jam, and coconut. You guys like your coconut.
Barry Conrad
And it's a really good brand, so I would have that because they're pretty reliable with their taste palette. It's really good.
Melanie Avalon
Neenish Tarte.
Barry Conrad
Nah.
Melanie Avalon
Vanilla Slice
Barry Conrad
Yes. Yes, yes, yes, yes, yes.
Melanie Avalon
firm vanilla custard sandwiched between two pieces of puff pastry. This looks this looks good. Actually, so thus far, this looks the most alluring to me. Really? Why? Yeah, I love vanilla.
Barry Conrad
Oh, you actually do. I do know that.
Melanie Avalon
It looks like cake. Does it have cake in it? It looks cakey.
Barry Conrad
It has a cake-like consistency.
Melanie Avalon
I like custard. I like cake. I like white. Let's see. Last one. Hedgehog slice.
Barry Conrad
I haven't tried the hedgehog slice.
Melanie Avalon
What a bummer to end on that. It says that it's a prime Aussie snack.
This no baked dessert appeared on the Australian culinary landscape in the 1930s. Where have you been very popularized in the 1970s rumors that it was inspired by 1920s German dessert, but it may have been from England. This is all over the place.
Barry Conrad
I've never seen these in a bakery.
Melanie Avalon
Okay, so we're fact checking you, Tasting Table.
Barry Conrad
I always see vanilla slice, I always see caramel slice, and at nice sort of bakeries, there'll be like a pebble of cake in the little cabinet as well. So those are my top three as well.
So and Tim Tams, of course, you can buy that at the store.
Melanie Avalon
Well, this was epic. I love that.
It's interesting, you know, yeah, none of those. The only one I'd heard of was Tim Tams, I think, because you and I had talked about before, and then fairy bread, because like I said, it comes up on, you know, I just have a love for like rainbow desserts. So it comes up that way. But yeah, oh, I was clarifying why it's not as good as funfetti is it's just bread, and you're hundreds and thousands and and butter, right? But funfetti is like cake with sprinkles on the inside and
Barry Conrad
I still feel like this is an elusive, it's like a mythical thing that just can't, I've never seen funfetti cake in the, in the, in the wild ever, ever.
Melanie Avalon
This is wild to me. You're in New York now, not right now, but you will be. You'll see it, you'll see it.
You could go, you could buy it at the store. Like a, you could Pillsbury, like you could buy a mix, you can make it. Oh please, can you do that? What? Like buy a Pillsbury, funfetti cake mix and make it. They have a gluten-free one too.
Barry Conrad
you know i'm gonna write this down because that's actually an experiment of the willing to participate in to see if it's fun.
Melanie Avalon
Oh, you could, oh my goodness, get both. Oh, see if it's fun and you get the gluten-free and the normal and you could compare and see if the gluten-free is just as good as the normal.
I will like eagerly watch this, like whatever social media content you create from this.
Barry Conrad
Tillsbury mix by it. Okay, cool, I'll put that down as a note.
Melanie Avalon
Perfect. Okay, well, I've been saving that article for like months. So thank you for entertaining me
Barry Conrad
Well, thank you for doing it. Your reaction was so funny at the end, you're like, hedgehog slice. I'm like, I've never had that. Oh, that was disappointing.
Melanie Avalon
And then they go on to say how it comes from like all these other countries. So yeah, poor choice on their part. Well, should we jump into some fasting things? Do you, do you have a study for us?
Barry Conrad
I do have a study for us and the study that I'm bringing today is called fasting-like diet lowers risk factors for disease, reduces biological age in humans, and this is published in Nature Communications in February 2024 by Professor Volta Longo's group.
Melanie Avalon
Valtter Longo represents, he's been on this show, and I think actually I just, God we're talking about this, he just confirmed to come back on either this show or my other show. Awesome, how good is that?
Okay, so this one is about the biological age effects of fasting, a fasting mimicking diet maybe?
Barry Conrad
Yes, it lowers the risk for disease and reduces biological age, which is pretty good, and a topic that we both like. They enrolled just under 100 men and women aged between 18 to 70, and they're all carrying at least one metabolic risk marker.
Everything from elevated fasting glucose to borderline fatty liver rather than full water fasting situation, the participants in the intervention followed a five-day quote-unquote fasting mimicking diet, FMD, once per month for three to four consecutive months. Each FMD cycle provided about 800 to 1,100 calories per day in the form of plant-based soups, bars, and supplements rich in unsaturated fats and low in protein and carbohydrates. Outside of those days, those five days, volunteers ate their regular diet, with half of them assigned to the FMD protocol and the other half maintaining either the usual eating pattern or more of a Mediterranean-style diet. What I find super interesting about this is how – and this is one of the reasons why I love fasting – how seamlessly this fits into a busy life. You don't have to think about every meal or count calories daily. Just commit to a short five-day metabolic tune-up each month. Judging by the 80% adherence rate for this, most of the people found it surprisingly doable, not surprising to us. Complaints were pretty minor, so occasional headaches were fatigued during the fasting days, especially for newer participants. Notice here is adverse events, which really speaks volumes about its practicality. Results-wise, the first up was the metabolic health. The FMD group saw a significant drop in incidence resistance measured by the HOMA and reflected in an average of 0.3 percentage point decrease in HPA1c. So, to put that in perspective for listeners,
Melanie Avalon
That's a lot.
Barry Conrad
It's crazy, so you normally chalk that up, that kind of improvement to months of discipline diet and exercise, and this just emerged after just a handful of five day cycles, which is crazy. They also take a little fat, so non-alcoholic fatty liver disease. It's a silent epidemic, especially in people carrying extra metabolic risks, so MRI quantification showed a 20 to 30% reduction in hepatic steotosis. So among those FMD participants, that was that 20 to 30% reduction. So while the control groups liver fat remains stubbornly unchanged, that's not just like a cosmetic win, it's lowering the risk of progression to type 2 diabetes over time, which is another win.
So there's also the immune system situation. So by analyzing blood cell subpopulations, the researchers observed a massive increase in lymphoid to mellow cell ratio, which is a hallmark of a more youthful immune profile. So essentially FMD pulses the body's autophagy and stem cell renewal pathways. So basically our body clears out all immune cells and then replaces them with fresh recruits, which is exactly what you want if you're gearing up for, like here in Australia, for example, flu season or dealing with chronic stress, which so many people experience.
But the true headline stealer for me email was the epigenetic clock analysis. So using the Levens DNA methylation algorithm, the team showed that the FMD group's biological age fell by an average of 2.5 years. So almost like hitting the rewind button on your cellular calendar, which is pretty crazy. So while the control group saw just a minimal change. So that kind of age reversal is kind of unheard of in like diet studies alone and like suggests like just like profound effects on long term health span.
So for anyone out there like juggling, you know, like demands of work or even like touring, for example, like what I'm doing right now, this approach could offer like a really significant trade off five days a month of modest calorie restriction in a prepackaged, easy to follow format in exchange for sharper metabolism, clearer liver, rejuvenated immunity and a younger epigenetic profile, you know, and yeah, there you have it. It's like it's a human centric low tech blueprint for turning back the clock, boosting resilience and rewind your metabolism all without changing your entire lifestyle. Every single day. And that's the power of eating like medicine, you know, it's like so cheers to feeling younger and healthier. I reckon one month at a time. Mel, what do you reckon?
Melanie Avalon
Awesome, awesome. Well, this is a great find. And I'm excited because I'm looking at this study. So the original study was published in Nature Communications, and it's called Fasting Mimicaine Diet Causes Hepatic and Blood Markers Changes, indicating reduced biological age and disease risk.
And I'm excited because I also see on this study Morgan Levine, who I've had on the Melanie Avalon Biohacking Podcast, and she actually developed a pretty cool algorithm for determining biological age and to just super clarify for listeners. So biological age is this concept that you can measure your true age of your cells and your body rather than your chronological age. So yeah, super cool study that you found, super cool that the fasting mimicking diet, you know, had that intense of an effect. And I'm excited because with the fasting mimicking diet specifically, the commercial version is called Prolon. And it's super cool because it provides a way for people to just like Barry mentioned, when he was reading some of the information about the study, they have these pre packaged kits. So you can just implement this fasting mimicking diet approach, which is basically eating super low calorie, it's all plant based. And you do it for I think, yeah, five days is the cycle. They recently released a new version made with organic ingredients. It's more like whole foods base more sustainable. So I'm really excited about that.
So if listeners want to try that and potentially reduce their biological age and potentially experience the other effects that Barry was talking about, they can go to prolonlife.com slash if podcast. So that's p r o l o n l i f e.com slash if podcast, that will get you 15% off with the code I have podcast. And you also get a $40 bonus gift when you subscribe to their five day nutrition program, if you do that as well. So I think this is cool. I really appreciate the work of Dr. Longo when he's doing with fasting. And I understand that like with Prolon, its intention is to mimic. I mean, that's why mimic mimic is in the word. But its intention is to mimic doing a longer fast rather than like the daily intermittent fasting that we talk about a lot on this show. But it's really cool to see that people can get such really dramatic effects from not that much time investment.
I mean, like you were saying Barry, the HP and C reduction, that wouldn't only take like a 0.3% is a big, big difference there. And then the liver fat and you know, all these other things. So very cool. And the 2.5 it says the 2.5 years was independent of weight loss. So just due to the weight loss. But what they're saying here is people experience that reduced biological age, and it didn't matter, you know, how much weight they lost. So that's cool.
Barry Conrad
So cool.
Melanie Avalon
Very cool. Good find. Well, thank you so much for finding that. Yay for younger biological ages. Shall we jump into some listener questions?
Barry Conrad
Let's do it and the first one we have this week is from Lorena and Lorena on Facebook she asks, can I get my bone density and my percentage of body fat checked without an MD? And a question about those DNA tests, is there one that will tell me whether I would do better on low fat or low carb and that will tell me if I would do better in a cold climate or hot climate?
Melanie, what do you think?
Melanie Avalon
Awesome, Lorena, thank you so much for your question. So this is perfect timing.
I have so many thoughts here about so many things. First of all, and Barry, did I tell you about the Sprint app that I tried?
Barry Conrad
I don't think you did. Tell me. When did you try it? Yeah.
Melanie Avalon
because Lauren is asking about getting your bone density checked and your body fat percentage. Few things here. So bone density, yes, you can get a DEXA scan without an MD. Basically, just Google DEXA scan near me and you should be able to find places near you, hopefully, where you can just purchase a DEXA scan a la carte. That is totally doable.
And then a DEXA scan, it measures your bone density and it also shows your body composition. So your percent of muscle, your percent of fat. So I actually interviewed last week this incredible human being, his name was Jason Moore. And he's developed a lot of technology that has been used in different health related apps. He basically creates AI health technology. Now the way it's manifested is this thing called the Sprint app. And it is, it blew my mind Barry, I think you would absolutely love it. So you download the app and then it uses your phone's camera and you just take two pictures. So one is standing forward towards your phone. It walks you through how to do it. You set your phone on the ground and then you take the picture with your hands up and then you turn and you take one from the side. And it gives you an extremely nuanced report of your body composition comparable to a DEXA scan. So it's so cool. It shows you your exact lean mass percentage, your exact fat mass percentage, your muscle mass percentage. And it's really cool because you can basically be like updating this and testing it all the time. So you don't have to go into a DEXA scan, pay a lot of money. You can just do it from the comfort of your home. And then the app uses a lot of AI to walk you through how to make changes. So if you want to build muscle, if you want to lose fat, like what to do, and then you can actually monitor your progress by doing the scan regularly. It's really cool. It shows also your fat distribution pattern. So whether or not you have more androids fat, which is the unhealthy visceral fat versus the gynoid fat, which is in the hips, thighs, and buttocks. And that's the quote healthy fat. So you get to see your percentage of that. You get to see where you fall and the ratio for that. So like, are you healthy or not with that ratio? I'm just going through it in real time looking at what I have. It's really cool. I will send you the information because you I think would love this so much.
Barry Conrad
I would love this. I want to try it. I wonder if I can use that only when I'm back home, back in New York, or if it's just like anywhere. Probably back in the US, I'm guessing.
Melanie Avalon
I think it's a US app, so I don't know, are you able to download like US apps?
Barry Conrad
Hmm. No, I don't think so. It might not show up. No, I'll wait till I get home.
Melanie Avalon
Okay. I really think you're going to be like a little bit obsessed. It's that cool.
So if listeners would like to check it out, they can get the app in the app store. So again, again, it's called Sprint, S-P-R-E-N. Use the code Melanie Avalon. That will get you a free trial and it will get you 50% off your first month. And so to clarify this, this does not show bone density. So a DEXA scan is also going to show bone density. But if you want to know the body composition, the fat, the muscle, the BMI, literally, this is what you want. I'm really really excited about it. So that can help Lorena. Barry, have you had DEXA scans done or do you measure your body composition?
Barry Conrad
You know what, just as you were talking about this as well, I literally not even getting looked up a place not too far from where I'm staying because I'd like to get a DEXA scan. I'm curious to see, I'm anticipating around maybe 10 to 12% body fat.
I really want to see where it's at. I'm curious.
Melanie Avalon
like what you are. I'll be curious if you get that done and then download the app when you're back in the US and see how it compares.
Because like I said, I was really, really impressed with their like they're validated to be comparable to a DEXA scan for body composition. And I think it's, again, we just know that muscle mass is so, so important. And so this is a way for people to actually see, like this is way better than something like BMI, which tells you, I mean, like calculating your BMI from your just your height and weight is not actually going to tell you your actual, you know, body fat, or muscle, it's just going to tell you your BMI, which, I don't know, I feel like it's not that helpful.
Barry Conrad
I don't think it's awful at all. And I think a lot of the time it almost feels outdated now because someone could have a lot of muscle and weigh significantly more on the scale and then be obese.
But, you know, BMI, which is not really true and not obese. You know what I mean?
Melanie Avalon
Like, yeah, so to that point, so they have a body composition chart and it's four different quadrants and it'll tell you if you're in like low lean mass but not obese, sarcopenic obesity, so obese and low lean mass obese, so high muscle and high fat or high lean mass. So yeah, basically there's four different quadrant options here that are just not reflected in BMI.
Like, BMI is going to tell you one number. It's not going to tell you any of those four things I just said.
Barry Conrad
It sounds really really good. I actually can't wait to try this now.
Melanie Avalon
Yes, it is so, so cool. So that's the DEXA answer.
And then for Lorena's question about the genetic testing, so also good timing because I recently have tried quite a few new genetic tests. So one that I know for sure shows about like the carb fat, macronutrient, like what diet to follow is wild health. So they give you a really, really cool personalized report. And like shows under diet and nutrition, my genetics related to diet and nutrition and it shows me that I, let's see, so like what fat intolerant genes do I have? What carb intolerant genes do I have? What saturated fat intolerant genes do I have? From that they show you what, like what percentage you should be eating. So like it's recommended macros for me are actually well 40% carbs, 35% fat, 25% protein. So kind of like a balanced diet. I clearly don't really follow that. Here are the comments it makes. It says for me, I appear to tolerate saturated fat well and may consume it as desired. I tolerate carbs well and may consume complex carbs as desired. I tolerate fat well and may consume fat as desired. I guess that's why it's recommending kind of like a balanced approach because apparently I tolerate the things. But then I do have, I have a risk associated with, oh, with BCAA concentrations. Really? Yeah. It says a polymorphism that people with this often have higher BCAA levels and thus have less weight loss with high fat, calorie restricted diets. That's interesting. And then I have some risks associated with insulin resistance and diabetes in response to a diet high in fat. But it, oh, so that's actually, so that's where it gets complicated because like, if you look at the risks, like some will be good for fat, but then some are risky for fat. So what I like about wild health is they do, they really like go through and break it down and tell it to you in words that you can understand like what you should actually be doing. Let me see if it does cold tolerance. So they, they have a lot about exercise and recovery recommendations. They have a lot of sleep recommendations or how you tolerate caffeine, mental health recommendations. I don't see anything about hot and cold though, but I, so I do really recommend them. The link for them is wildhealth.com and the code Melanie Avalon will get you 20% off. And I actually had, I had Matt Dawson on this show. We had Matt Dawson on this show and he actually is, so he was actually on episode 412 of this show. So I will put a link to that in the show notes and he is the CEO of wild health. So that's one option for listeners. And then I recently tried a new for me testing and it's called sequencing. So they provided a really intense, like they have so many different reports and it's like pages and pages. And the reports that I have showed more about the, there's a lot for like mental health, things that affect your mental health, how your body tolerates medications related to that.
Melanie Avalon
It shows a lot of your risk factors for different diseases. So things like, I mean, everything from cancer to diabetes, metabolic health, liver disease, all the things. And I was really happy to see that I actually didn't have that many like high risk things. I actually did have a risk for lung scarring, which was interesting, especially because my mom. Really? Yeah, my mom's been struggling with that recently. So I thought it was really interesting that that came up as something on my genetic report and she's been experiencing that. And then I was super high risk for arthritis and osteopenia. And that really runs my family as well. So that was interesting.
But like I said, the reports I got, they focused on the type of exercise to do. So they do have a metabolic health report, but it's more so about your propensity towards different metabolic type diseases. I did not have one about which carbs are fat to eat. But either way, I thought it was really, really fascinating and really helpful. And so the code for that, if listeners would like to get that, they can go to melanieavalon.com slash sequencing. And that link will directly give you 20% off. And you know what, they might have a nutrition report. Maybe I just didn't download it because in my overview of it, it does say they have nutrition reports. So that's definitely a resource to look into. Just the information that it provided was overwhelmingly extensive and so helpful. So I definitely recommend them.
And then I know for sure that self-decode, if you do their platform, they definitely have reports that show you if you tolerate fat or carbs better. That's created by Joe Cohen. I've had him on my other show a few times. He's really, really cool. There's so many customized reports there. So for that, you can go to melanieavalon.com slash get self-decode and use the code melanieavalon for 10% off. But as far as the question about the heat and the cold, I haven't personally in my different DNA tests seen that yet, but I will keep my eye open for it. I'm trying a new one right now called Life DNA, but I don't have my results yet. But there's just so many, there's so many DNA things out there. Barry, have you tried any genetic reports or things like this to show you what you tolerate or what works for you?
Barry Conrad
Yeah, I think we talk about this briefly on another show and I really, when I'm back home, I want to try all the things over there and just get that done and because I'm curious. I mean, I think what's really interesting about what you shared about your, the balanced profile that it gave you about the fat, the carbs and the protein is really, that's a good position to be in that you can tolerate all of them pretty well.
But the protein one made me laugh because you definitely eat more than, what was it, 20% or something?
Melanie Avalon
Yeah, yeah, I encourage people like don't take your genes as the Bible. Basically, you know, there's genetics, then there's epigenetics. So, you know, you can have a genetic tendency towards something, but the environment is so key. And we know that epigenetics, so whether or not your genes are turned on, how your genes are affected by your lifestyle, your diet, your fasting, that can radically change what happens. So I think like, for example, I think even if somebody has a genetic tendency not to tolerate a certain macronutrient, for most people, I would say, if they're eating a really healthy diet, and it's a different macronutrient composition, like you can create a really healthy type environment that maybe you're not like perfectly optimized for it. But if you're happier eating that way, I wouldn't, you know, feel destined by your genes.
And then on top of that, like I gave the example with the wild health report, like it literally said that I can, you know, I do well with that. And then it said that I have some genes that don't help me do well with that. And I've read on other reports that I've had that I, like I've read on other different reports that conflicting things is my point. I still really recommend these reports, because I think they really give you a really cool look into your body and what can be helpful for you just take everything with a grain of salt and it's not destiny. No pun intended. Berry conference shout out. Everybody go see Destiny in Australia.
Barry Conrad
Awesome. Also, Melanie, that's very sweet. Melanie, what you were saying about these tests, how do you typically do it? Do you have to give blood if it's like a kid? How does it work?
Melanie Avalon
That's the thing that I like about this is their saliva test.
Barry Conrad
Oh, perfect. Okay, great. So just swabs, yeah.
Melanie Avalon
If you're schooly-mish at all, every DNA test I've done has been saliva.
Barry Conrad
That's so quick. So just take a swab, mail it back, I guess, and then they, is the turnaround a lot? Is it long?
Melanie Avalon
The actual turnaround is usually really long. I have, I have yet, the good thing is I often get kind of like bumped up in the priority because I'll be like testing the brands to work with them. But yeah, in general, it can take, it can take a while for, cause they have to like run your, they have to like analyze your DNA, which I guess is not a quick process and one thing I really liked about wild, okay.
So what I liked about wild health in particular was how they made a lot of really actionable, practical things. Like I found out I should be taking like a methylated folate and that I should be doing like, I don't know, it just provided really actionable insights. And they also look at your blood work and they, they, they tell you like, Oh, here, based on your blood and your genes, this might be why this is happening. Here's what you should do. I thought that was really cool. Like the combination of the blood work and the genes for sequencing. The thing I think I liked the most was literally saying out of hundreds and hundreds of diseases, what do I have a propensity towards? And then also you can see they go through hundreds of medications and tell you if those medications might be toxic for you. And guess what Barry, guess what was one of the like only medic, quote medications. It said might not be the best for me. What? I don't consider this a medication. Do you want to guess? It's something I really enjoy. It's not alcohol.
Barry Conrad
That's not all Cole.
Melanie Avalon
No, that's not a medication.
Barry Conrad
Magnesium?
Melanie Avalon
No, it's something that they give you when you get procedures.
Barry Conrad
Ah, the gas, like the laughing gas situation.
Melanie Avalon
Yeah, nitrous oxide.
Barry Conrad
Oh my gosh, that's hilarious.
Melanie Avalon
I don't care. I've survived this far.
But isn't that funny? Yeah. And then I got a little bit sad because it made some recommendations for my, what was it that it made this recommendation for? One of the conditions that had the recommendation was to not wear high heels. Really?
Barry Conrad
That's so random and specific.
Melanie Avalon
I was like, this is really sad, but okay.
Barry Conrad
Why? Why would they say? Why did they say that?
Melanie Avalon
Actually, it's on my Instagram, so let me check because I probably should get context for that. Let's see. It was for my arthritis risk.
Barry Conrad
Hmm that you wear high heels like you always wear high heels don't you for going out and stuff?
Melanie Avalon
Yep. And with that, I think it's kind of like a, I don't know, a cost benefit. You have to, okay, it says avoid wearing high heels often. Okay, that's important.
Such as multiple times a week, as this will further increase your risk of knee arthritis. But so I, you know, I go out like once a week, I wear my heels, they make me happy. I think that's anti-inflammatory. So we really got to just take everything. You got to figure out what makes you happy and what's worth the, you know, the cost benefit, in my opinion.
Barry Conrad
And what did you say? I take things to the grain of salt and like, you know, it's, yeah, it's about the bigger picture.
Melanie Avalon
Yeah. Do you know for you, speaking of, I know Lorena's question was about diet, but I mentioned how a lot of these genetic tests look at your, you know, type of exercise that is better for you. Like, do you know if you're more like a strength person versus a cardio person, like from your genetics? I guess you haven't done a genetic test.
So do you know what you think you would be?
Barry Conrad
I think it would be more of a strength person. I mean, I, I have like power, but I do like cardio, just not for long periods of time.
Melanie Avalon
Yeah, same here. And when I got my sequencing back, I'm like very far in the power based sports training and not far not very far away from endurance.
So as I'm more likely to excel in sports requiring physical power and strength, less likely endurance.
Barry Conrad
Next thing listeners, Mal, you'll see her on her Instagram. I'm doing a crossfit class. You're doing like, you know, these competitions. That'd be so funny and not surprising if you do.
Melanie Avalon
I don't think that's in the cards for me. Have you done CrossFit?
Barry Conrad
I have done CrossFit. I floated with CrossFit for a little while actually a few years ago, but the reason why I stopped was because you're just too prone to injury. And I actually injured myself a couple of times and it's really explosive movement. And if you're not properly trained or coached, then you're going to hurt yourself. So it's like, I can't sustain this kind of training week in and week out.
So yeah, let me pivot.
Melanie Avalon
Yeah, I think that's smart. You have to really be super aware. I think a lot of people don't focus on injury prevention, recovery, all these things, and it's so, so important. So kudos to you for listening to your body.
Barry Conrad
Sorry to interrupt, one of the first things that I did with CrossFit was like a kettlebell. Do you know what a kettlebell is?
Melanie Avalon
Mm-hmm. I speak I speak that
Barry Conrad
a kettlebell, maybe it was called something different in Atlanta, just like the hundreds and thousands.
Melanie Avalon
just Atlanta, it's called something different. Here we call it a kettle. I don't know, I was gonna make a joke and nothing's coming to me.
Barry Conrad
One of the first things I did for CrossFit was a kettlebell swing challenge and no one had walked me through the form so I was just like going for gold and swinging and there was like a coach standing right next to me and I was like bro you could have told me to watch my form and basically after that I was out for two weeks and my back was jacked in the worst way.
Melanie Avalon
Yikes to be. Yeah, this is why I just go to Msculpt.
Barry Conrad
Or you lay there and then it goes duh-duh-duh-duh-duh-duh-duh-duh-duh-duh-duh-duh.
Melanie Avalon
I just lay there and I let it do the right form and yeah.
Barry Conrad
Oh my gosh. And you're probably doing emails, right? At the same time, like you're doing something multitasking.
Melanie Avalon
Well, I can't, I can't, when I'm doing my arms, I can't use my hands. So I normally do work calls during it.
I schedule calls during M sculpt. And then I have to apologize at the beginning. I'm like, if you hear a weird sound in the background, that sounds like cicadas. It's yeah, it's the machine.
Barry Conrad
Is your voice going like that like to people go how can you.
Melanie Avalon
No, but there's like this, but it makes this like really loud. It literally sounds like cicadas, like sound in the background.
Do you know what cicadas are? Do they have that in Australia? What's that? Oh, man. So like that, like, okay, wait, in Australia, do they have like, when you go out in the, that night, that like, that crickety, that loud cricket, screaming cricket sound, but not cricket? Yeah. That's a cicada. There we go. Yeah. So, all right. Well, thank you, Lorena, for your question. Well, very, shall we have our proverbial raking of the fast moment?
Barry Conrad
I'm so ready for it, let's do it.
Melanie Avalon
Okay. Oh, this is me. Okay. So let me pull up the restaurant.
Barry Conrad
It's been a minute, so I can't wait to actually see what you've chosen. Like if you go on Disney routes, if you go on a different route, if you go on, I don't know.
Melanie Avalon
Okay, the reason I chose this restaurant is in Disney. My favorite restaurant actually, I don't know if it was my favorite, top three restaurants, it actually wasn't in the parks. It was at the Swan and Dolphin, it was at the Dolphin Hotel. And actually it was a chain restaurant, but I just had so many good memories surrounding it and it was called Shula's.
It is now gone. And as of this recording, which will be in the past, but it just reopened this week as a new restaurant.
Barry Conrad
Win. That's awesome.
Melanie Avalon
Yeah, it's like brand new. It's from a Michelin-starred chef. It actually, I think what I read was previews. So it's not actually open yet.
So I don't know if we can look at the menu. What? I might have to pick a different one.
Barry Conrad
So, but it is reopening, which is exciting. That's good, right?
Melanie Avalon
Yes, it is reopening. So actually, I have to pick a different one because it's just in previews right now, so we can't look at the menu.
Barry Conrad
That's so exciting for you because it's your one of your faves is going to be coming back.
Melanie Avalon
Yes, yes, yes. Okay, so I will, I'll just rapid fire pick a different one in Disney. Okay, so since I can't do that new restaurant yet, I guess I'll have to do it next time.
We're gonna go kind of close to there, not really, but Sanibel Island is where I used to go there every summer growing up and my parents have a condo there now. And there are so many incredible, cool restaurants. And one of the most fanciful vibe of a restaurant, it's actually on Capitiva Island, which is connected to Sanibel. It's called The Bubble Room. I'm sending you the link, Berry. It's so whimsical. It's like an emporium of Christmas lights and Coca-Cola memorabilia and Disney stuff and Christmas stuff. It's chaotic. If clutter bothers you, don't go here. I don't know if there are pictures online. Do you see, let's see. It's just like souvenirs everywhere and really weird things. It's a vibe.
Barry Conrad
It's very Disney-esque because I totally get why you picked this based on the aesthetic.
Melanie Avalon
It's really cool. It's just like being immersed in like Willy Wonka Wonderland-ness. And they have an incredible, you'll like the dessert list. They have tons of like cakes that are insane.
But let us look at the food. Dinner menu. Dinner menu. Okay. So I'm just getting so nostalgic. I want to go there right now. It's so cute. Do you see any appetizers that you would like?
Barry Conrad
I actually do what's jumping out at me straight away, which doesn't maybe is not exciting to people, but I love any kind of seafood or clam soup or anything like that crab soup. So the shi crab soup, I'm definitely going to get that as well as the, ah, the flaming soccer cheese.
That looks pretty interesting. Caseri cheese, flamed with brandy, served with bread and, ah, you can't tune a piano. Oh, that's hilarious. Dad joke tuna. It's this is, it's felt like you can't, and then T U N a to the, you know, actually I'm definitely getting those, those three you can't tune a piano. Yeah. What about you?
Melanie Avalon
Solid choices. I think I would get I would appreciate the cheese through you I would also like that.
I would like the tuna tartare. Yeah Definitely the you can't tuna piano you we have to get that that's like that's like Barry Conrad right there
Barry Conrad
That's hilarious. You got to, I don't know why that's so funny.
Melanie Avalon
And then, okay, for your actual meal. Okay, here we go. And keep in mind you're like in an eye. Oh wait, Barry, have you been to Florida?
Barry Conrad
Yes, I have. A few times.
Melanie Avalon
Okay, have you been to like the keys or like the golf? Have you been to the golf?
Barry Conrad
I have not.
Melanie Avalon
So this is like an island in the Gulf. So it's a different vibe than the Atlantic ocean. It's like warm and I don't know. It's warm on the other side too, but I don't know. It's a different vibe, like the Gulf vibe.
So what would you like for your entree?
Barry Conrad
This looks really good. There's a few good choices here. I'm like, what am I going to choose? I think I'm going to go for, uh, I've got to go for this.
It's the some like it hot, hot, hot, which is shrimp and tequila, hot butter with rice. No, no, no. I'm scrapping that cause I don't love beans. I'm going to go to captain's courageous, which is salmon and coconut, coconut shrimp with rice and chili sauce. Let's go.
Melanie Avalon
Nice. That's a really solid choice, especially like where you are. I feel like that respects the island.
Well, I kind of just because it's called Marilyn Mignon instead of Marilyn Monroe, which by the way, there's also like Marilyn Monroe stuff everywhere. Like I can't, I'm not describing this place well, but just look up Bubble Room Captiva. Well, I think, okay, so maybe the Marilyn Mignon, which is a filet mignon wrapped in bacon. Oh, over demi-glace with onions, but I would get it without the sauce. Although I think I would ask what the fish of the day is. And if it's something low mercury, I might get that too. I might get both. Yeah. Yeah. And so that's called smoke gets in your eyes.
Barry Conrad
I like these names, they're so good.
Melanie Avalon
Yeah, yeah, that's what I'm, that's what I'm feeling.
Barry Conrad
Good choice. I'm also gonna I have to add another mains to my mother another main meal.
It's going to be the pork chops. It's the Charlie Chaplin chops. Good name pork chops with bourbon mango or mushroom at Merlot sauce. I'm going to do the mushroom.
Melanie Avalon
I was wanting the pork chop too. So that makes me happy.
Haven't you eat a lot of pork Mel? Oh, not really. I love pork. Yeah. Every now and then I'll get like a really intense craving for it and I'll like have to have pork. I don't know what, what nutrient is in it that I'm craving.
Barry Conrad
Yeah. I don't know if it's an American thing or not, but in New Zealand and in Australia and South Africa, when we have pork chops, we like to have it with like mustard. You do that too?
Melanie Avalon
No. I mean, like, I mean, I mean, it might be a thing, but it's not like a thing thing, you know, it's not like, it's not like you're like pork chop, oh, mustard, like Dijon mustard, creole mustard, I went through a mustard phase, and I even like made it myself, it like almost blinded me, or is that the horseradish?
Like, I remember I think it was horseradish. Have you ever, I'm trying to think it was the mustard that I chopped up or the horseradish that I chopped up and they say like, don't look into it. Oh my goodness, don't look into it. You will go blind.
Barry Conrad
Like, audience sort of thing, but worse.
Melanie Avalon
Yeah, no, yeah, like sear your eyes out like I think it was the horseradish.
Barry Conrad
Did it taste? Do you feel like yours tasted good, the one that you made?
Melanie Avalon
uh-huh yeah yeah you should try it it's like really approachable like you know you just go get some horseradish at the store and then like chop it up but don't look inside
Barry Conrad
So you just want to have like the top and then have.
Melanie Avalon
You got to let it air out. You like cut it into squares and you put it into a chopper and then you like let it sit and you don't look at it.
Okay, and then we get to, I guess we're gonna, are we skipping from the garden?
Barry Conrad
Yeah, I don't need the garden. I'm not doing that.
Melanie Avalon
Yeah, these are the desserts that they're massive and the pieces are huge and I'm getting so many flashbacks right now And I'm getting really nostalgic and emotional. It's fine
Barry Conrad
Oh my god this smell you know me and there's so many things right now that making me excited looking at this dessert menu.
Melanie Avalon
Am I guessing for you?
Barry Conrad
Sure. There's a, there's definitely two minimum for me that I immediately would.
Melanie Avalon
Well, do you want the French chocolate, Tort?
Barry Conrad
Yeah, yeah, we'd have that.
Melanie Avalon
Was that one of two or you would have? It wasn't one of the two though.
Barry Conrad
Was it wasn't one of the two but don't if you're gonna say it wasn't
Melanie Avalon
I didn't think it was, I, yeah. I knew you wanted, okay, wait, is it the butter crunch ice cream pie? Oh wait, very moist chocolate cake, I missed that. I missed, okay, I thought there was only one chocolate.
I'm taking my answer back, I'm starting over. Very moist chocolate cake.
Barry Conrad
Yes, but I kind of cringed when you said that because I'm not going to say the word, but that second word in that sentence, I hate that word so much.
Melanie Avalon
You're one of the triggered people. You can't do the word moist. Moist? No! Don't say it! Why does it bother people? I don't understand. It doesn't bother me.
Barry Conrad
I said it to my mom, I said, mom, I don't like it. She goes, I said, well, I said, there's so many different ways to describe a cake like
Melanie Avalon
But it's moist. Do you see the picture of it? Do you see the picture? If you click through the pictures, look how good it looks.
Barry Conrad
It looks so good. Melanie, I want that right now.
Melanie Avalon
Oh, it's so good. And the red velvet cake is to die for.
Last time I went there was back in my cake eating days. And I think actually, wait, true story, like confession moment, I am obsessed with red velvet. And I think it's very emotional for me. And I think it ties back to having it here. Like the first time I think I had red velvet cake was at this restaurant.
Barry Conrad
This is a moment, I actually would, I'm obsessed with Bella cake and chocolate cake, so both of those. Oh really? Yeah, both of them, yeah.
Melanie Avalon
That was your other one that you would get? Well, that's perfect, too perfect because the very moist chocolate cake is probably your best cake.
Why would you say that to me? With the red velvet. So even hearing it bothers you? Yeah.
Barry Conrad
It's like hearing and seeing it. I just I can't deal especially here
Melanie Avalon
It's funny is that that's very common, you know, like a lot of people feel that way. Really? Yeah. Oh, you didn't know this
Barry Conrad
Well, I thought people like try to make it seem like Barry. Why? What's the deal? It's just a word.
Melanie Avalon
I'm validating you right now. No, no, no, this is like, no, no, no, no, no, no. This is like a thing. People do not like that word.
So like you'll read reviews of restaurants and they'll like not say it. They'll be like, they'll like make it like a curse word. They'll be like, M you know, asterisk. Really? Yes. This is a thing. This is like, you are, you are not alone. Don't listen to the people who say that you're alone because you're not, you're not alone.
Barry Conrad
It's kind of it's it's kind of like nails on a chalkboard or like what's another sound like when people write do you say Sharpies in America like you know when you write on you know there's like sharpies I hate that the sound of that and I hate the sound nails of chocolate.
Melanie Avalon
Oh, really? Yeah, I can't do it. There are some things I hate the sounds of, but neither of those bother me. There's something that really bothers me and I'm trying to think what it is.
Oh, I don't like, I don't like, this might be more a texture thing, I don't like Kleenex rubbing together. Kleenex? It's very specific. I know, I can't really quite explain the situation that I don't like, but it involves Kleenex.
Barry Conrad
I've never heard that one before.
Melanie Avalon
And when i think of something else i'll let you all be like this really bothers me.
Barry Conrad
Yeah, but I'm literally I'm having a physical reaction thinking about sharpies on a book like I'm literally like physically something's happening thinking about it.
Melanie Avalon
Wait, oh wait, you're talking you're not talking about sharpies. You're talking about dry erase boards
Barry Conrad
Yeah, you know, it's like there's a like, like a pen on a whiteboard, you know, and you can wipe the board off like
Melanie Avalon
So this is going to be helpful to know. This is helpful for you to know because Sharpies here, well, oh, wait, does Sharpies, they make dry erase.
So when we say Sharpies here, we think of like Sharpies that you use on paper.
Barry Conrad
Oh, that too. Oh, I can hear it right now. It's crazy. It's so visceral.
Melanie Avalon
Oh, I love that sound. It makes me happy. It reminds me of being back when I was little my dad's office and like getting all the markers and writing on the whiteboard and feeling really like cool.
Barry Conrad
This is good because maybe I should use, I can use this for like a scene that I meant to feel just in agony.
Melanie Avalon
What you could, you could, like the response it's going to make in your body is going to be so authentic. They're going to be like, cast him, you'd be like, what, like, what did it for you? They'll be like, well, you know, when you just had that visceral response of like complete anxiety and displeasure, we knew, we knew it was you.
Barry Conrad
That's so funny.
Melanie Avalon
And then the wine list, I feel like I got to bring in, well, is there a cocktail that you want?
Barry Conrad
No for sure you already know me i'm gonna go for i'm trying to find my eyes is trying to find a tequila based one here i will golden age of hollywood. Give a golden tequila grandma and lime upgrade to an a list with the trans silver and control do that as well sounds good i'll have a cocktail.
Melanie Avalon
Amazing. And I will, I'll bring a bottle of dry farm wines.
I'm looking at the wine list, and it's a little bit like US conventional. So I have been to the one of those wineries though. Two of those wineries. Two of those wineries. Yep. Behringer and Francis Coppola, which is a very stuff from the Godfather there.
Barry Conrad
That's so cool. Are there any wineries in New York State that you know of that I should check out?
Melanie Avalon
Oh, I actually, I don't know, I'm sure there are. You should add that to your to-do list. That'd be...
Barry Conrad
What about ATL? Any around there?
Melanie Avalon
Yes, there's quite a few like North Georgia, North Georgia wineries. And they're so cute. And like very beautiful. So when you come, we can go.
There's one place called the chat. Oh, I'm gonna save that for a restaurant. Never mind. Save it, save it, save it. Okay. Well, in any case, listeners, friends, thank you for being with us on this in the spirit of the bubble room restaurant whimsical journey through life, dancing through life. The show notes for today's episode will be at iapodcast.com slash episode 440. They will have a full transcript. They will have so many links to the things we talked about because I was taking so many notes with so many links. So all the codes, all the discounts, everything will be there. If you would like to submit your own questions, you can directly email questions at iapodcast.com or you can go to iapodcast.com and submit questions there. And you can follow us on Instagram. We are iapodcast. I'm Melanie Avalon. Barry is Barry underscore Conrad. I think that's all the things. Anything from you Barry before we go?
Barry Conrad
That's all the things. Thank you so much for tuning in once again everyone. Have an amazing week and we'll catch you next time. See you all!
Melanie Avalon
I will talk to you next week. 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.
We couldn't do this without our amazing team. Editing by podcast doctors, show notes and artwork by Brianna Joyner, and original theme composed by Leland Cox and recomposed by Steve Saunders.
See you next week!