Welcome to Episode 449 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.
SHOW NOTES
SPONSORS & DISCOUNTS
BIOPTIMIZERS
BiOptimizers’ Probiotic Breakthrough, featuring the patented P3OM strain, is a single-strain, stress-hardened probiotic designed to survive stomach acid and support gut health. It’s proteolytic, helping break down protein and improve overall nutrient absorption, while promoting a balanced gut microbiota. This plant-based, vegan-friendly, and travel-ready supplement multiplies in the gut for powerful effects without refrigeration. Get 15% off with code IFPODCAST15 at bioptimizers.com/ifpodcast.
TONE KETONE BREATH ANALYZER
Get a discount with code melanieavalon at ketogenicgirl.com
LUMEN
Get 10% off with code melanieavalon at melanieavalon.com/lumen
NUTRISENSE CONTINUOUS GLUCOSE MONITOR
Get $50 off and one month of free nutritionist support with code melanieavalon at melanieavalon.com/nutrisensecgm
LINKS
Featured Restaurant: Twisted Vine
STUDIES
If you enjoyed this episode, please consider leaving us a review in Apple Podcasts!
Original theme composed by Leland Cox, and recomposed by Steve Saunders.
Our content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and answers to personal health questions.
TRANSCRIPT
(Note: This is generated by AI with 98% accuracy. However, any errors may cause unintended changes in meaning.)
Melanie Avalon
Welcome to Episode 449 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 BC. 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 449 of the Intermittent Fasting Podcast. I'm Melanie Avalon. I'm here with Barry Conrad. Barry, how are you today?
Barry Conrad
Hey Mel, hey everyone. I'm doing awesome.
I'm doing great. It's a beautiful night here, a cool night here in New York City overlooking the lights and Mel, I was listening to something just before talking to you tonight.
Melanie Avalon
Oh wait, now I can guess, now I know what it is.
Barry Conrad
Do you know what it could possibly kind of remotely be?
Melanie Avalon
Yes, is it evocative of a musical without being a musical? Mm, am I wrong?
Barry Conrad
It's something that.
Melanie Avalon
by the title.
Barry Conrad
Yes.
Melanie Avalon
showgirls.
Barry Conrad
Yes, you got it.
Melanie Avalon
Right? Because aren't showgirls in musicals? Well, I guess you know what? I guess showgirls are not necessarily a musical situation always.
I mean, it's music. It's not like a plot driven musical. What do you think?
Barry Conrad
I was listening to, so listeners, you all know by now, Melanie loves Taylor Swift. So just before coming on this call, I tried to listen to a bunch of it. The last song that I got to was Father Figure, so I'm not that far into it, but so far I'm digging the tunes on the production a lot more on first listen than her last record. Because I remember when her last one was out, you got me to listen to it, and I did like it, but I feel like I'm digesting these songs easier on first listen.
And I heard Max Martin was like one of the producers, which tracks because, yeah, his production is like he's such a beast, like pop, insane, Britney Spears, actually plays all those guys. So that makes sense.
Melanie Avalon
Yeah, and actually, it's because we're, let's see, this episode comes out. Oh, okay. Well, yeah, this will be old news by the time this airs, but Taylor Swift is never old news in my opinion.
I actually, yeah, for her last album, Tortured Poets Department, it never completely grew on me to the extent that it could have. And I ended up loving, loving, loving some of the songs, but the whole album was very long and a different vibe. But this one is so, it's like short, it's poppy. I liked it. I will love it. This is the way I always am with her. I like it at first and then it grows on me. It's rare that I, actually with any music, it's very rare that I really love something on first listen, like ever come to think of it.
Barry Conrad
Are you someone that when you hear music for the first time, are you listening to the lyrics specifically or is it more like how the vibe makes you feel musically?
Melanie Avalon
Yeah, such a good question. So it's a little bit different with Taylor because I have my whole tradition of how I listen to her albums, which is that because it comes out on like a midnight, right? So that night I read because all the reviews come out then. So I read all the reviews, like all the reviews. So then by the time I wake up the next morning, I already know like what every song is about.
I know like the plots. I'm like ready. And then I listened to one song that night because only one because if I were to listen to more, I would be up all night. So it's a little bit different because I come in from like I already know what the song is going to be about without having heard it yet. But normally, it's like on first listen, it's like everything. It's like the lyrics and the music. And then if I decide that it's something that I like, then I go and I read the lyrics and then I re-listen after having read the lyrics. Yeah, it's a whole process.
Barry Conrad
That's a process. I was not expecting you to say, that's like a full on like, this is the protocol situation.
Melanie Avalon
Yeah, because like, okay, because like, you gotta you gotta have a first experience of a song with the music and the lyrics. But then I feel like you can't really understand it yet because you don't know the lyrics.
That's why you have to read the lyrics on their own after and then come back to it.
Barry Conrad
Oh wow, you are definitely the first person I've ever met or known in life who has this process.
Melanie Avalon
Really? Yes. Have you asked this question to a lot of people?
Barry Conrad
I actually have, I do often ask people, do you respond first to lyrics or music? And most people will either say either or, or both, but no one's ever said, well.
Melanie Avalon
Well, listen, here's how it goes down. Yeah, wait, OK, wait, I want to guess what you, wait, because do you respond to one first or you you do?
Barry Conrad
You know, I'm such a melodically, like, even with my writing like a melodically driven songs, of course, the lyrics are really, really important. But first, it's usually the feel and the ambience that the song creates musically before even anything comes up. And then obviously, great voices for me are a massive thing.
Melanie Avalon
same. If there was a song that's epic music, like the instrumentals and the melodies and the voice, but the lyrics are horrible, I would rather listen to that than one that I don't like the musical sound of but has amazing lyrics.
That would be like a one-time only thing. Let's appreciate the lyrics and then move on.
Barry Conrad
Yeah, but in saying that there's people like Bob Dylan and Joni Mitchell and whatnot, then there wouldn't be classified as like these big, what am I trying to say, big voices like or traditionally like, you know, amazing vocalists, like, you know, but their songs are just so epic and incredible that they are amazing to listen to. So it's, I guess it just depends who it is.
Melanie Avalon
Well, also with Taylor, even so like a Torture Poets Department, which is a very long album, I ended up loving it eventually because I listened to it over and over and over. And I like, I like found new lyrics like new, like sometimes it takes a while for me to like, actually hear the words completely.
So she's a mastermind like that. No pun intended, because that's one of her songs.
Barry Conrad
Do you ever think when you first listen to this song has to be about XYZ or do you kind of, because of you read the reviews, you kind of get a hint from that?
Melanie Avalon
Yeah, that kind of ruins it for me because I literally go in with knowing what people think they're about. Did you listen?
Wait, so you got to, you said eldest daughter. Father figure. Father figure, eldest daughter. So did you get all ready to ruin the friendship?
Barry Conrad
Not yet, but I think that's the next one.
Melanie Avalon
Okay, that's my favorite. It's not the crowd favorite apparently, but it's my favorite.
Barry Conrad
Who's it about, or why is it your favourite?
Melanie Avalon
Should I tell you? Yeah, tell me. Okay, because it's actually the only one on the album. Maybe this is one of the reasons I like it that actually really tells a story.
And I actually, that's not true. Other ones do too, but this one really, it's about her. She had a friend who was a boy in high school that was one of her best friends. And she like is looking back on how she should have kissed him anyway. Like how they didn't want to ruin the friendship, but now looking back, she realizes she should have kissed him anyway, because there's a spoiler. Should I tell you the spoiler? Tell me. Okay, so the bridge, he dies. And so she flies back for his funeral and she's thinking about how she should have kissed him anyway. It's so beautiful and sad.
It's like a upbeat song, like sound wise, but it's also really like deep and sad. I'll be curious your thoughts. And she does a little twist with the words where it means one thing earlier and then later something else. So.
Barry Conrad
Well, you know, we often have a call, listens after what you hear here. So I may just have to be playing that while we catch up after the show.
Melanie Avalon
like in the background?
Barry Conrad
Yeah, maybe. Or do you think it's better for me to listen to it?
Melanie Avalon
I have to think about that.
Barry Conrad
Why? Is that going to affect? Is that going to do things to you sonically?
Melanie Avalon
Well, maybe if it if it'll warm it up to you, like, I mean, because that does work for me, like having it in the background, like warm up to it a little bit, we can see
Barry Conrad
I have to think about it. That was really funny.
Melanie Avalon
We were speaking up, can I tell you really, you might have seen on Instagram, but you didn't go to the movie, right? No, you didn't because you would have heard the songs.
You know how she had the movie this weekend?
Barry Conrad
I was going to ask you about that. Did you get you went, didn't you?
Melanie Avalon
So I went and we wanted to go to the 7 o'clock showing, which is like, you know, the showing that would be really crowded, but we had to bump it later because we were running late. So it wasn't that crowded in the theater, but still.
So Barry, you know how people like during this movie and during the era's movie, people would like dance. So we did that. We danced in the front of the movie theater, just us, just me and my girlfriend, and then two other girls that we didn't know. And everybody else sat and watched.
Barry Conrad
That's good. Actually, I do know this because I saw your story and I said, you got to let me know how it is. So do you like it? The movie is.
Melanie Avalon
It was a lot of like lyric videos. So I did like that because you got to like watch, you got to like read the lyrics and like listen to the music and then she would introduce it and tell a story.
But there is just something so fun and freeing about dancing in a movie theater, like right in front of the screen and not getting in trouble but kind of wondering the whole time if they're going to kick you out. It's like so freeing and fun. I highly recommend it.
Barry Conrad
I can honestly say, hand on heart, I've never danced in a movie theater before and, but it sounds fun. It sounds like a fun situation.
Melanie Avalon
It's really fun. And I think the theaters are being good about not kicking people out. But when I went to the heiress movie that she had, that did so well, that one there was literally like 15 middle schoolers dancing in the front and it was everything. It was amazing.
And then me and my sister danced on the side. We didn't join the middle schoolers, but
Barry Conrad
I want to see your dance moves as well. When we do meet and we will eat and drink and everything, and then maybe go out somewhere and I want to see how you get down, like how you, how you dance.
Melanie Avalon
I'm gonna be intimidated. You're like, professionally, like.
Barry Conrad
But I don't do that when I go out, when I go out, I'm just like pretty, I'm super chill.
I'd not like, cause you know, people are trying to like, you know, they pull out their professional singing voices at karaoke or whatever it is.
Melanie Avalon
You don't do that? Do you do that?
What if I begged you to do it though? Sing something? Yeah, I'd do it. Like what if we're doing karaoke and like, I mean, I'm not doing karaoke, but what if we're at karaoke and yeah, would you do it then?
Barry Conrad
Oh, it's like, okay, so it's like this. So I'm not doing it, but you have to do it. If I do it, if I do it, you're going to give me something.
Melanie Avalon
I'll dance, though.
Barry Conrad
If you beg me to, I'll, yeah, for sure I'll sing something. Perfect. Maybe you can harmonize, seeing as you used to, quote unquote, used to.
Melanie Avalon
used to. Well, next... Okay. So here's the thing. I... And this is what I was saying with my friend. Like, oh, and by the way, she's so cute. My friend that I went with, her husband, he wore a Travis Kelsey jacket and then she was all sparkly and then she like pulled him in at the end and made him dance for this too. It was really cute.
But I really hope she does this for every album. And if so, we're going to have to go to the next one or you're going to have to at least go and dance.
Barry Conrad
I did, I did, it did cross my mind, but it was just like, it's so fast, right? Something like the weekend or something.
Melanie Avalon
Mm-hmm. Yeah
Barry Conrad
No can do this time but you never know maybe next time but also she's kind of set herself up to now have to keep topping i mean she's such a genius marketing wise.
Melanie Avalon
I know I was I know I was thinking about that I get stressed out for her and like must be really exhausting to like always have to top yourself when you're setting the records like and then you have to break your own record that which is like the world records
Barry Conrad
That's actually so crazy. I never thought about it like that. Yeah. Well, how are you other than Taylor? How is everything going with you?
Melanie Avalon
I'm good. Do you have anything? Should we jump into stuff? Let's jump in. Let's do it. Okay. Okay. So do you have a study to start us off with?
Barry Conrad
I have a study to start us off, and it's called Time-Restricted Eating and its effects on sleep mood and energy intake in adults, overweight and obesity, a randomized controlled trial, and it was carried out by researchers at the University of Surrey in the UK, led by Dr. Jonathan Johnston, and it was published this year in the International Journal of Behavioral Nutrition and Physical Activity.
This one's pretty cool because it takes intermittent fasting out of the lab and into the real world, and the team wanted to know if everyday adults compress their eating window without counting calories or changing what they eat, does it affect how they sleep, how they feel, or how much energy they take in overall. So this is how they set up the situation. They recruited over 80 adults between 30 and 65 years old, all overweight or with obesity, but otherwise pretty healthy. So everyone was randomly assigned to one of those two groups. One group followed Time-Restricted Eating, where they had all their meals within 10-hour window each day, say between maybe 8 a.m. and 6 p.m., and then fasted the other 14 hours. The other group kept eating as usual, no limits at all, and the study ran for 12 weeks, which is long enough to see meaningful changes in lifestyle related outcomes like sleep and energy balance. So the participants didn't get diet plans or calorie targets or anything like that. They were just told to keep eating their normal foods just within their 10-hour window, and researchers tracked everything using digital food diaries, which is also some continuous glucose monitors, sleep trackers, and detailed mood questionnaires. So what did they find? Well, by the end of the 12 weeks, the Time-Restricted Eating group naturally reduced their daily calorie intake by about 300 calories, kilocalories, even though no one told them to eat less. They didn't compensate or by overeating during the eating window at all. Their overall nutrient balance stayed pretty solid, pretty intact, and the spontaneous calorie reduction was enough to lead to modest, but statistically significant weight loss. So around 2 kgs on average compared to almost no change in the control group, which is significant. But what's really interesting is how people felt. So the fasting group reported better quality sleep, falling asleep faster and waking up fewer times during the night, which we love. On standardized mood scales, they also showed lower irritability and fatigue scores, which sort of suggests that tightening that eating window actually might sort of stabilize energy and the mood across the day. And despite some worries that fasting might mess with their energy levels, most participants said that they felt more alert during the day once they adapted to that rhythm. And there were no adverse effects on physical activity, hydration, or daily functioning, which can sometimes be a worry for people who hear about fasting.
Barry Conrad
Well, like, is this going to cause this? Now, this wasn't like a hardcore weight loss boot camp or anything like that. These were just regular adults living their normal lives. But what makes it so cool is just changing when you eat, not what you eat. Shifted sleep, mood, and appetite in a positive direction. And of course, as with all lifestyle studies, there are a few caveats. So the participants were all from the same region in the UK, and they self-reported much of their food data. So there's always a margin of error there. But we don't know these effects would hold over the next six months or a year. But as far as the short-term real-world trial situation goes, this is one of the stronger ones this year.
So what does it mean for us? It means that if you've been curious about fasting, listeners, anyone new to this podcast, but you don't want to count every single calorie or completely change what you eat, this shows that simply closing your eating window might be enough to boost your sleep, steady your mood, gently move the scale in the right direction. And I love this because once again, it speaks to the practicality of IF. No powders, no potions, no extremes, just timing. And timing might be one of the most simplest but powerful tweaks we can make. Mel, what do you reckon?
Melanie Avalon
Awesome. That basically perfectly captures everything that I like about intermittent fasting in one study because, you know, a lot of people might go to fasting for one specific goal like to lose weight or I mean, usually I feel like it's to lose weight.
But, you know, for this one, that wasn't even a goal and they still lost weight and reduced their calories. And then all of these other side benefits that I personally love from fasting. So the sleep, I am obsessed with sleep. And I personally have noticed that, that I mean, I sleep so much better with my eating window. And then the mood benefits, I think those are one of the, I feel like the mood benefits are one of the ones that people don't, that is least anticipated. Like I feel like people don't often start fasting because, oh, I want to fix my mood. But the mood effects of it on me are just so massive. Like it makes me feel so incredibly good. Yeah, I can't imagine I was not fasting before with this experience. I think this actually, I think this all the time, especially when I'm, especially when I'm like really like going out or something because I go out in the fasted state and I reflect on just how good it feels to not like not have to worry about like digestion or mood swings or cravings or anything like that. So I love that. Then also the alertness is the benefit. And you said it was only like a 10 hour window, which, you know, that's, I feel like that's really approachable for people 10 hours.
Barry Conrad
Very approachable. They're not trying to say this is a two hour window. This is very, very accessible and something that most people could probably try with it straight off the bat.
Melanie Avalon
Yeah, it's funny because I think if you were to ask a lot of people who are not fasting, and you set a 10 hour window, people like a lot of people might think that they're already doing that. I remember there was a but they're probably not is my point.
I remember, was it Dr. Sacha Panda, somebody, I think it was him, he had an app where he was enlisting people to like, basically log every time they ate. And it was really interesting because people thought they were not eating as long of a span as they are. But you realize when you actually like look at how often you're eating, most people do like have a little something when they wake up, and then they usually do like have a little bite before they go to bed. So that actually becomes a much longer window than people than people might realize. I'm really curious what I, you know, like before I did fasting, like how often was I eating because I know I would eat once I got up, and I know I would eat right before I went to bed. So it was probably a substantial amount of time every day that I was eating.
Barry Conrad
Same. And also kind of like what you mentioned, well, you know, it talks about mood. That's so true because you do just feel so good and you forget that it's actually, you know, the fasting is so conducive to that because you're not going, you're not having these massive mood swings because of sugar crashes. You're not, you don't have to deal with that.
And so just your mood and your state of mind is so much just more steady and stable. And yeah, the alertness is just, it's the best. I do all of my admin stuff, learning lines, everything in the fastest state. Like the deeper I get into it and I'm, I'm like pinging. I'm like, so alert, it's the best.
Melanie Avalon
It is so true and then on top of the lack of blood sugar swings and the alertness, you also get like the fastest state releases a lot of feel-good neurotransmitters like catecholamines and dopamine and so yeah, it's a little addictive. I love it.
Barry Conrad
I also think what you're talking about mix is so true with people don't realize how long they are eating because maybe they quit eating to like a meal but even if you're having like little snacks that's still. People forget that like just all have a little bar here i'll have a little piece of food here i have a little some chips here but that don't count that is like eating but it actually is you know.
Melanie Avalon
Exactly. So I think people think, oh, I eat breakfast, lunch, dinner, and then they might think that they ate breakfast at this time, lunch at this time, dinner at this time without taking into account the little snacks after.
And it really is easy to very quickly be eating, being in the eating state, so the fed state, the majority of the day.
Barry Conrad
I'm not going to call this person out, but I did. I recently ish worked with someone in a studio and they brought a bag of trinkets, a bag of goodies for the day, which is great. Like, that's fine. You do you.
And then prior to that, I was telling them that I did fasting and they said, Oh, well, yeah, I pretty much fast. I pretty much only eat at this time of the day and then some dinner. But when we went into the studio, they had something like every 30 minutes. Oh, a snack for this, a snack for that. In my head, I was thinking, you're not just eating.
Melanie Avalon
it's a lot. That's so funny.
And that actually that like perfectly captures what I was trying to say that I think a lot of people do that. Like they don't, it's like you almost don't even realize that you're having little snacks because it's so, so habitual.
Barry Conrad
And then they would also say, well, don't you want to have any? You should eat. No, I'm feeling bad. I'm like, no, you eat like I'm totally fine.
You eat as much as you want. But like they sort of feel bad that you're not joining in.
Melanie Avalon
Yes. Yes. Yeah.
The projection aspect is so real. I also think about it too when, especially on if I'm doing something where it's like being at a... This was more applicable when I was like doing a lot of set work and stuff, like being on set for a long time, but realizing how stuff kind of has to just stop because of the need for like food. Basically, it feels really free to know that I have not an unlimited amount of time, but I don't have to ever worry about getting really hungry or having to stop what I'm doing. I know I'll be okay.
Barry Conrad
Like how there's always going to be like a set, like there has to be set breaks. I guess that's more for like the way things have to be in terms of the structure of things, but like I totally get you.
Like we didn't have to do take those breaks to eat. We could just take the break just to chill.
Melanie Avalon
Yeah, awesome, awesome, good find!
Barry Conrad
Thanks
Melanie Avalon
Okey-dokey, shall we jump into some questions for today?
Barry Conrad
I reckon we should do. Let's do it.
Melanie Avalon
Okay, would you like to read the first question?
Barry Conrad
I will. So Jill asks, tips to starve off hunger when doing longer fasts. I can't seem to make it past 20 hours. Mel, what do you reckon?
Melanie Avalon
Okay, so I have a lot of thoughts for this one. So first of all, Jill, thank you so so much for your question. And the first thing I want to be super clear about is you want to make sure that the hunger that you're needing to quote, starve off is one that you should be doing so with. And what I mean by that is you want to make sure that your overall fasting pattern and lifestyle that you're fueling yourself in your eating window. And so that and that this isn't like a marker of under fueling in your eating window. And so you actually do be do need to be eating if that makes sense. Like you want to make sure that it's something where you're properly fueling yourself when you do eat. And this is something that you it would be beneficial to continue the fast with. So that's where I would start, which ironically enough, it's not with what to do while fasting, it's what to do while eating. So making sure in your your eating times outside of your fasting, that you are getting, you know, ample protein, definitely want to make sure you have enough protein, want to make sure that you have enough calories and fuel in general, you want to make sure you have enough nutrients. So are you eating whole foods that are nutrient rich, not just, you know, like processed foods or foods that are devoid of nutrients. So that's where I would start.
And then if so then once you're sure that you are adequately fueling yourself in your eating window, and you are experiencing this hunger during the fast, if you feel like you are quote white knuckling it that always at like 20 hours, you just really need to eat something, I would want to make sure that you are, you know, properly burning fat during the fat burning state and not being locked into a carb burning state as well during that. And so that's where some things like a continuous glucose monitor, or a lumen device could be helpful to see if you're actually or also like a Vanessa's tone device to check if you're in ketosis, like basically what data can you gather about where you are in the fasted state to make sure you're actually getting properly into the fat burning state. We'll put links in the show notes to all of these devices because we have codes and codes for all of them for lumen for tone which measures ketones for continuous glucose monitors and just to briefly like say what each of those will be measuring. So the the tone device which is Vanessa's ketone breath analyzer. So for that you can get a discount with the code Melanie Avalon at ketogenicgirl.com. That's going to literally show you if you are making ketones. So Jill at that 20 hour mark and before then to see where you're at, if you blow into that and you're not making ketones still, that means you're not actually getting into the ketogenic state and it's actually not surprising that you're struggling there. And that's something you can troubleshoot. But that's one thing I would get. And then there's also lumen which you can get a pretty substantial discount I think like $100 off with the code ifpodcast at lumen.me.
Melanie Avalon
So lumen.me and that's actually going to measure the ratio of carbon dioxide in your breath to show you if you're burning carbs or fat. So not ketones per se but carbs or fat because you might find with that device that again at this 20 hour mark you're actually still burning carbs which can seem not possible but we store we can store a lot of carbs in our liver and our liver glycogen. We can make glucose essentially if we're in a stress state and if we're not getting into a fat burning state. And the cool thing about the lumen is it comes with an app that will actually provide dietary recommendations where you change around your carb levels to actually encourage your body to get into a fat burning state. So that can be something that can help.
And the third thing I mentioned is the continuous glucose monitor which Barry mentioned in the study that he mentioned and that is something that you put on your arm. It measures your blood sugar levels constantly so it's going to show you if you're experiencing blood sugar swings, if maybe you know when you're really hungry maybe your blood sugar dropped, maybe you're getting a little bit hypoglycemic from fasting. We do have a code for that. It's ifpodcast to get $30 off and one free month of free nutritionist support. So that's at neutrascense.com slash ifpodcast. And again I know it's overwhelming because that's like a lot of devices but basically the point there is that there could be a lot going on in your body that you're not aware of in the fast which could be explaining this hunger issue. And then as far as like actual practical tips, so I guess it depends like what time of day that this 20-hour mark is hitting because if it's earlier, if you're like if you're sleeping and including that and then not having breakfast, like it could be still during the day that you hit this 20 hours and if so, do not underestimate the power of coffee. Coffee and caffeine but particularly coffee is actually really supportive of that burning. It can be really good for helping to unlock some of those fat stores so that you have more fat from inside of you to actually burn and ward off that hunger.
Staying busy, I mean I know that sounds kind of vague and also not that practical but you'd be surprised like doing something that you love that keeps you engaged, mentally engaged, basically distracting yourself from this hunger wave. can be really effective and also viewing it like a wave because you might find that you might find that when this wave comes around the 20-hour mark that you always just give in and if you actually had just like waited it out a little bit that it might have faded away. But again 20 hours is a long time so also don't beat yourself up if you know maybe for you like fasting 20 hours is is what works for you. You could also try going back to the food thing I don't know what macros you're following but if you're doing like a like a low carb diet anyways you could try adding in some MCT oil to your meals and you might find that those ketones help carry over those exogenous ketones help carry over into your fast and make it easier to go longer.
Melanie Avalon
Yeah so I so that that's a lot of like random stuff but to recap basically I would really look at while you're eating making sure you're fueling yourself enough you might find that adding more fats to your meal before can really help and then figuring out just what's going on in your blood is your blood sugar swinging are you burning fat are you burning carbs are you producing ketones and then you know staying busy seeing it as a wave to go through trying things like caffeine.
Yeah do you have any do you have thoughts Barry?
Barry Conrad
Mel, that was so comprehensive, like there was so many ways to help her there. Jill, I totally do get where you're coming from.
I mean, I fast on average for about 20 hours, so I get that sometimes, I mean, for me, I can still feel hunger on some days more than others, especially if I'm doing more physical activity. And I know that Jill doesn't really mention here like her lifestyle choices in terms of exercise. I wonder if she hits the gym a lot or exercises a lot or goes running, because that can also affect sometimes feeling a hunger your own certain days. But also what you said, so while Melanie was that hunger does come in waves, it is a wave and you often do like when you distract yourself or you're doing a task or doing some work, watching a film, listening to music, it does pass. And you kind of forget that you were feeling it. You know, just writing that out, you know, that first 15-20 minutes with some black coffee, some sparkling water, even just stepping outside for a walk can almost always passes. And another one for me is making sure the last meal before my fast actually sets me up. And Melanie talked about this as well, going, you know, really plenty of healthy fats, protein, for example, is going to make me feel a lot more steady and less hungry the next day. But if I'm eating more sugary foods or lots more carbs, I'm going to, I definitely do feel hungrier the next day. So food choices absolutely do matter.
And we, you know, it's the whole thing where people think you can eat whatever you want. And you can to a point, but it still does affect you. Food is still food. So those choices do matter. And Melanie, what you said about just staying busy and distracting yourself, I had to laugh because it's like, just distract yourself or get into something creative is actually really helpful. I've cruised past that while doing that. So don't beat yourself up if you're finding it tough. I mean, 20 hours is a lot, you know, with little tweaks and especially what Melanie suggested with those devices. Report back and let us know how you go, Jill.
Melanie Avalon
Yeah. So that actually made me think of a few more things. One was electrolytes. I completely forgot about electrolytes. Those could be, those actually for a lot of people can be the key that they're struggling with fasting. So we love element. You can get a free sample pack at drinklmnt.com slash if podcast. So yeah, definitely look into electrolytes as well.
You might, cause I thought about it Barry, cause you were saying like the sparkling water and I was like, oh yeah, like sparkling water or like some, some element drink could really, really help possibly. It's so true. Cause think about it. Can you like, think about, there's, there's two situations that think about when you have like a lot of adrenaline cause you're nervous about something, you're, you're not hungry, you know? So like if you're like excited about, if you're about to go on, like have a presentation that you're nervous about, like even if you're starving, you're probably not going to be hungry. Think about when you really like fall in love and your appetite goes away. Or if you're watching a horror movie and you're scared, your appetite goes away. And the point of it is that these neurotransmitters can really affect our hunger. Being in a stimulating activity or something exciting or something like that can, can really help. You also could try some, some peptides to support fat burning. Cause I'm getting, I'm learning more and more about those than I'm actually interviewing this week. Sarah Morgan, she's at bio longevity labs and they make these peptide strips. Cause I know like BPC 157, for example, can help people with fat burning. So yeah, the world of peptides. I know Bear and I have been talking offline a little bit about peptides.
Barry Conrad
Not only is it such what you said about the electrolytes, it made me think as well just of water in general. I think it can be easy just to forget just to stay hydrated. Just drink water.
Melanie Avalon
Yes. There's something I heard once.
It was like, what was it? It was like, how did this, oh wait, this might be different. I think it was like how to know if something was a craving or true hunger. And it was like, you're supposed to think about like a really healthy food that you wouldn't like normally, I don't know, that wouldn't just like light you up. And you think like, do I want to eat that right now? And that help can help distinguish, you know, like, would I do anything to eat a carrot right now? Help distinguish if it's like a craving or hunger. But like thinking about a food that is nutritious, but you know, you wouldn't, you wouldn't normally crave. You probably only want that if you're actually like true hunger, not a craving.
Barry Conrad
Yeah, one thing I think the OG co-host, your OG co-host, Jen Stevens, I think used to say was, it's not an emergency. Like hunger is not an emergency, which really stuck out to me.
It's true. Like people can really sometimes panic. Like I'm starving. I have to eat, but it does pass. If you really, really are hungry, then of course you should eat. But most of the time, I think when we have access to things like the internet and luxuries, like even podcasts and things like that, usually we, it's not an emergency because we have plenty of food, you know.
Melanie Avalon
it is so true. And now I thought of something else too, especially because you mentioned like the physical activity, doing something that will help like unlock those fat stores.
So like going for a walk is like doing some low intensity endurance type activity or like, you know, walking because that that's actually going to help tap into those fat stores to release them into the bloodstream to burn them. Because like Barry was saying and not being an emergency, it's really not because most people like even like a, like a thin person carries, I think they carry like enough body fat to walk from coast to coast straight. I think it's from like the South to New York or something. Like that's how much energy the average body actually carries. So like you have the energy. It's just a matter of what's blocking you from burning it because if you're burning it, you shouldn't actually be hungry because you have fuel coming from, assuming you're getting enough nutrients, nutrients in your window.
Barry Conrad
So good. And Mel, what you said as well is so true about making sure that you actually are eating enough as well in the eating window, not withholding and not trying to restrict.
It doesn't mean going crazy, but like definitely having the right nutrients. That's a better way of saying it than, you know, like it's so important. Otherwise you will be hungry.
Melanie Avalon
I have a question for you. Do you ever, well, I guess it's a little bit different because you follow a window, an eating window that's more in line socially with people, whereas, you know, I eat so late. So this might not apply as much, but I'd be curious.
So like for me, because I eat so late, if I have to, if I'm going to like an early dinner that I intend to eat at the next day, I actually will adjust what I eat the night before. This is kind of like the opposite of Jill's problem, potentially. I'll adjust what I eat the night before so that I know I'll be hungry earlier. Otherwise, I just won't be hungry. So I make like conscious decisions to eat differently so that I'll be hungry earlier.
Barry Conrad
That's so interesting. I've never heard, I've never heard of someone put it that way before, or even though that was like a strategy that might, so you do that and then you do feel hungry the next day in the lead up to that event or dinner or whatnot.
Melanie Avalon
So I don't necessarily feel hungry, but I don't feel like, because if I don't make an adjustment, then come an earlier eating window or dinner, I would not, I would like actively not want to eat, if that makes sense. But I can at least get myself to a baseline where it's like, okay, like I can eat if I have to.
Barry Conrad
Yeah, well, when I'm doing live shows and stuff, or if I'm doing theater or not, like when I did Destiny, we'd finish quite late. And so I'd eat quite late, then I'd eat quite late again the next day.
So I didn't really feel, I don't normally feel hungry during the day anyway, but I definitely didn't really feel hungry the next day. Cause I ate so late, you know, went to bed later. I don't have the problem of like not eating, like if the food's there.
Melanie Avalon
Like you could always, pretty much.
Barry Conrad
I could always eat, but there's definitely times where, and I'm not gonna lie, when I am on my normal protocol, it's the most satisfying when I'm doing my protocol. It feels like an event, it feels so good. Your body's like, it's like a massive hug, like, oh, this is like doing my body heaven right now. It feels that, you know, when you have that first bite, so good.
Melanie Avalon
I think we talked about this on a recent show, but it makes me so grateful. It's something I'm really grateful for.
I am so grateful that because it does taste so good, like opening my window every night and it always does. Like every night is like I get to do it again. You know, like it doesn't lose its deliciousness and allure and taste the longer you do fasting. If anything, it makes it taste better. So I'm like really grateful for that.
Barry Conrad
Me too. Yeah, we talked about this, intelligence versus...
Melanie Avalon
Yeah, that's why we're talking about it
Barry Conrad
Yeah, it's so true. I look forward to it every single day. What am I going to have? Like what can I do to treat? That's always a treat, you know?
Melanie Avalon
Awesome. Well, Jill, let us know. I feel like we, we threw a lot at you. So definitely let us know if any of that helps.
Should we answer one more question? Let's do it. Okay. So this question is from Mari and the subject is reflux. And Mari says, I just love your podcasts. You are great resources. I have been clean fasting. Thankfully, I love black coffee and plain seltzer. Here are my stats. I have dieted since I was 14 and I'm now 65. I started IF a 19.5 protocol. So fasting 19 hours eating for five hours in October of 2018. I've had great success at lowering my inflammation. My weight loss has been about 12 pounds and my glucose and insulin remain a tad high. I would like to lose 20 more pounds, but they are stubborn. I did have a diagnosis of kidney cancer and it was removed October 18th 2019. I was hoping after that I would see more weight reduction. However, that did not happen. I had acid reflux prior to joining the IF lifestyle and that has dissipated. I do feel that when I burp in my fasted state, it tastes like my last night's meal. Would that have anything to do with my slow weight loss? Thank you for your insight. PS I would not have had the kidney cancer diagnosis if it wasn't for IF. I started this way of life because I wanted to increase my health and weight loss. My primary asked me to have a liver scan to see what was going on. That is when the tech saw my huge kidney peeking around. So even if I never lose another pound, I thank God for you to an IF as it saved my life. Oh my goodness.
Barry Conrad
Well, Murray, first of all, thank you so much for writing in and for sharing that and such a personal thing to share. And we're so glad that you are listening and it's a total pleasure hearing that gave me chills. I mean, the fact that I have played such a big role in helping to catch something as serious as what you've been through, like the cancer early is just incredible. And I'm so glad you're here and healthy and still showing up for yourself.
I mean, that right there is a massive win. You've done something really special. You stay consistent since 2018, you've dropped inflammation, you've lost weight, your reflux has improved and you're feeling a bit better, which is huge. And I totally get that it can feel pretty frustrating when you're trying to shed those last pounds and they're not budging. And I think for a lot of people in the fasting space, they can relate to the feeling of I'm doing of like, you know, quote unquote, I'm doing everything right. Why isn't the scale moving? Why can't I shift this weight? And what I've learned on my 20-hour protocol is weight loss can sometimes slow down as your body finds in a new set point or gets used to a new normal. You know, it definitely did for me. So those first pounds can drop kind of quickly, but the last ones can sometimes be a bit stubborn or stay around longer, not because you are failing or doing anything wrong. But usually sometimes because your body is protecting itself and that's a good thing. Your body is not broken. It's smart, Marie. So it's trying to keep you safe, especially after what you've been through in surgery and recovery.
And you mentioned burping and tasting, tasting last night's meal when you fasted. First off, that's not the first time I've heard that. So you're not alone there, especially after a heavier or later meal that could happen. I wouldn't say it's necessarily linked to slow weight loss, but it might be a tiny clue to play around with your meal timing and composition. So, for example, as we said before, it's so important to, you know, break your fast with protein, plenty of healthy fats, fiber in there. And when I do that, a balanced meal and finish eating earlier, preferably, for me, digestion does feel cleaner the next morning. And I'm not experiencing any of those things.
So that might be something to play around with just to see how your body responds. Another thing you might take into consideration is maybe shaking things up a bit. So, for example, after years on a schedule like 19.5, our metabolism can get pretty efficient because our bodies are just smart that way. And it's a good thing for long-term health, but not always for fat loss. So I'll, for example, throw in an occasional 22, 23 hours, sometimes 24 hour fast now and then if I feel like I'm hitting a plateau or even a refeed day, which is where I eat. You'll eat a bit more, more clean carbs or just more volume in general just to mix things up. It doesn't have to be drastic, but just enough variety to remind your metabolism that it's okay to let go of some of that stored energy if it's just being stubborn.
Barry Conrad
And above all, Marie, please know that you're already winning. You're taking charge of your health in a way that literally, you literally saved your life because you've taken control of your health. So whether the scale moves fast or slow or not at all for a little while, the work you're doing matters. So keep focusing on how you feel the energy, the clarity you're feeling, the reduced inflammation because those things are pretty priceless and the weight will follow when your body's ready. You're doing amazing.
So I hope you let that sink in and we're cheering you on. Mel, what do you reckon?
Melanie Avalon
Yeah, I echo everything you said. I love it so much. And yeah, thank you so much Mari for sharing all of this, like all of it. And that's incredible that it helped, you know, helped you find the cancer diagnosis and like just sending you so much love and congratulations on tackling that.
So just wow, wow, wow, wow. And I agree with what Barry said. One of my, well, first of all, one of my thoughts I want to emphasize, which he said, but I will say it as well, which is like a reframe of, you know, needing to lose these pounds that you can't lose versus appreciating how, like what you have done, which is wildly successful. So to have lost 12 pounds and maintained it for, you know, this many years, like most people, most people lose weight gain, not most people, a lot of people lose weight, gain weight, yo-yo, they don't maintain a weight loss. So amazing that IF is working for you there for that, for the meal thing. So it's great that you no longer have reflux. You actually could actually still have silent reflux that people can have that they're not aware of even after quote, curing normal reflux. So it is possible that you still have that going on. As far as the, I completely know what you're talking about with like the burp and the fasted state, what it would indicate to me, especially if it's, if you're experiencing that, because Barry was saying like, you know, maybe you had like a late meal and it happened. If you're experiencing that though, like every day, you feel like you're having the last night's meal, but you still feel it. I would definitely 100% look at optimizing your digestion. When this comes out, my digestive enzymes should be out by now, I think, because we're supposed to be launching them 11-11, make a wish of November. But if not, they should be out soon. They are a game changer for me with digestion. Like digestive enzymes, I cannot express enough, especially, I mean, I use them and I'm a completely different age than you. For most people around your age, I would suggest looking to a digestive enzyme support supplement, because it's going to help you break down your food. It's going to help you get more nutrients from your food. And it really should help that issue of food not breaking down and you still like feeling and tasting it the next day. Because if you're feeling it in your burp, that means the compounds from the food are still high enough up in the GI tract that they can carry that wave of the burp out. So the food is not as far down as we would like it to be, which having a digestive enzyme could really, really help. So for that, you can go to avalonx.us, use the coupon code Melanie Avalon to get 10% off. And I designed the ones I'm making, they're called AvalonX Digest and they're broad spectrum, they're to digest all sorts of foods. They're my ideal dream formula and then they have no problematic ingredients. They come in a glass bottle. They're basically the digestive enzymes that I want to be taking because I realized how much I was spending on digestive enzymes and I was like, I should make my own version here and my dream version.
Melanie Avalon
So I would look at that. I would look at the actual foods you're eating, make sure that you're eating foods that you tolerate and that digest well together. And as far as like, is that connected to the stubborn weight loss? So it actually could highly be involved in your overall metabolic health and inflammatory state and whether or not you're properly breaking down food, tapping into it. So I'm not gonna say that it's the thing, like the reason you're not losing weight. I do think though that if you optimize your digestion, it will probably help with inflammation, weight loss, all the things. Yeah, I mean, those are my main thoughts.
I think Barry said a lot of really good content about inspirational content, about things that you could do to potentially help with that plateau. So I'll let you listen to what he said with things like switching things up or changing things around, but you have got this definitely keep us updated and yeah, sending so much love. Really, really grateful for your email.
Barry Conrad
Awesome.
Melanie Avalon
Shall we have our proverbial breaking of the fast moment?
Barry Conrad
We definitely should.
Melanie Avalon
Okay, Barry. So I'm really excited because... So when this comes out, I know it's November, but we're recording in October and it's spooky season.
So I went down a rabbit hole researching haunted restaurants, and I found four that I want to do. So I think the next four for me might be haunted restaurants, if that's okay.
Barry Conrad
That's of course, it's okay.
Melanie Avalon
And because I found ones, because literally I found all these lists, but then I had to find ones where I actually was intrigued by the menu too. So the goal was like find the restaurants where, oh, I actually want to eat here anyways, and then also like a little haunted story behind it.
So I don't know which one to start with.
Barry Conrad
Which one's jumping out at you the most?
Melanie Avalon
Okay, I think I'll do the last one I found because it has the scariest story or like it has the most intense, the most intense story. So let me tell you about this restaurant.
Barry Conrad
I can't wait to hear that this is not what I was expecting. Not that I knew what to expect, this is really exciting.
Melanie Avalon
I know. And now listeners, now it's probably going to carry over. So now they're going to be getting like haunted restaurant stories like during the Christmas season, but it's fine. We got to keep the spookiness alive, right?
Okay. So this restaurant is called Twisted Vine. It's in Derby, Connecticut and ready for the story behind this restaurant. So it's in a former bank from the late 1800s. And now it's a restaurant and they actually have paranormal dinners and they have ghost tours. But the story is kind of crazy. So in 1955, there was a flood and it swallowed up most of the surrounding city and actually killed like a hundred people, which is really sad. The water, there was a local cemetery. The water actually made all the caskets float to the top. So like there was a flood and there was like caskets floating in the water, which is wild. And then at the same time, the bank was one of, so where this restaurant is, it was one of the only structures that actually survived the flood. So after the flood, they turned it into a makeshift morgue and they like, they used it for that. So it is supposed to be very haunted, not surprisingly. And the, so let me send you the menu.
Barry Conrad
I can't wait to see what it looks like now and to see what the interior looks like or, you know, like the vibe.
Melanie Avalon
It's voted one of the most haunted restaurants in the United States and they still have the original vault from the bank in the main dining room. So it's like thick oak molding, stained glass windows and then they have paranormal events and tours and then the menu also looks really good.
Barry Conrad
I'm looking at a photo listeners and if you're looking with us, you can see with the catering and parties section, there's a sort of like a aerial shot of like just the tables. It definitely looks haunted, it looks haunted.
Melanie Avalon
Doesn't it look so creepy?
Barry Conrad
buzz
Melanie Avalon
And isn't that that's wild to think that like that flood happened and yeah, so yeah, I actually didn't even look at Lissie paranormal events Paranormal dining and tour they have a dinner prefix menu a talk given by our owner and a tour where you navigate the entire building from the attic to the cellar and then you have like a Set price menu, but as for the normal menu
Barry Conrad
Clicking the dinner menu now. Is that the one that you click on? Okay.
Melanie Avalon
So they have a lot on their menu. So starters, do you see there's so many? There's so many.
Barry Conrad
There's so much to choose from here. Okay, I have a few that jump out at me straight away. So I'm going to go in. So I definitely am going to go for the, I love buffalo chicken wings. I love that.
The coconut shrimp is a large shrimp fried in a coconut batter served over a few greens. I also love crispy calamari. There's so many things. And there's also a jumbo shrimp cocktail. I think these are quite small. So in my head, I'm thinking they're quite small so I can have a few things.
Melanie Avalon
Yeah, of course you can, always.
Barry Conrad
So those are my picks. What about you, Mel?
Melanie Avalon
I actually have a really random question for you because you said the buffalo chicken wings and so that comes with a spicy Louisiana hot wing sauce or with blue cheese. I was also available in Jack Daniels or teriyaki glaze sauce.
My question was are you a ranch or blue cheese person for buffalo wild wings but now I need to know that and I need to know would you get that or would you get the Jack Daniels or the teriyaki glaze sauce.
Barry Conrad
Oh wow. I actually do like blue cheese.
A lot of people, that's not the popular choice. I do like blue cheese, but I would... Now that I see those other sources as well, I'm going to go for the Jack Daniels, just to try something new.
Melanie Avalon
Yeah, that's pretty unique.
Barry Conrad
Cause teriyaki seems a bit too, too Japanese for this one. It just doesn't seem like it. Like for the vibe. Yeah, for the vibe. Exactly. Are you a Rancho blue cheese gal?
Melanie Avalon
Well, if I were eating that, I love blue cheese. Yeah, I love it.
I would also get a jumbo shrimp cocktail. And then didn't we talk about clams? I've never had clams. Maybe I could try clams casino.
Do you know? Is that mean it's made a certain way? Or just, do you know?
Barry Conrad
I think it just sounds like a kitschy name or something. I don't know if it's a special disc, but maybe I should Google it just in case.
Melanie Avalon
Oh, it is. It's a clam on the half shell with breadcrumbs and bacon. Oh, so do you think I can get the clams plain? Probably with bacon maybe still no breadcrumbs.
Barry Conrad
You've never had clams? You've told me this, right?
Melanie Avalon
I think we talked about this. Yeah, I think so. Yeah, I've not had them. I might not like them. If they're an oyster situation, then
Barry Conrad
It's quite different. I mean, it's a completely different taste, but it's still the sea family.
Melanie Avalon
Well, it's just oysters that I don't like.
Barry Conrad
So Clams, you've had muscles, right? No, you haven't had muscles.
Melanie Avalon
Oh, no, I haven't, no, I haven't had conch, I haven't had mussels, I haven't had clams. So if they all taste like something, I don't know. I have not had sea urchin.
Barry Conrad
Oh, I feel like you'd love sea ocean. So I feel like we need to have like a night where you try all these in the same night, like, you know, like a bit of a tasting experiment.
Melanie Avalon
Yeah, and very small amounts. Yeah, so maybe clams, maybe not. Definitely shrimp cocktail though.
Barry Conrad
You like shrimp cocktail. Anything else? Just that.
Melanie Avalon
I think just that. Although listeners, they have a lot of options. There's like 20 maybe.
Barry Conrad
Blackened scallops is so many things.
Melanie Avalon
There's escargot, which I have not had. Escargot. Okay, do you want a super salad?
Barry Conrad
Supercell, let's see what they got. Fried calamari salad, kitchen chicken, mmm.
I do love a, yeah, nothing here, I would say, for the soup and salad section here, but I do love a seafood chowder situation, if that, but if it was a seafood restaurant, I'd probably have it there.
Melanie Avalon
Okay. So it depends what the soup of the day is basically. Okay. Entree. Oh my goodness. Okay. Entrees.
Barry Conrad
There's a lot of options for haunted spots.
Melanie Avalon
Or I know, the ghosts, they got extra help from the ghosts in the kitchen.
Barry Conrad
Ghost servers.
Melanie Avalon
Yeah.
Barry Conrad
What's sticking out to you? I've got my eyes on something.
Melanie Avalon
I think I want two things, so I do love veal. I know it's a little bit controversial, but I really, assuming I can assure that it's like a sustainably raised situation, I would get veal, but I would get it plain, rare.
So it comes with assorted mushrooms on a port red wine reduction over risotto. Oh, that actually might be more like a, I wonder if that's more like a, you know, like I can get like a veal steak, if that's an option. If not, I will get a filet mignon if they can't do a veal steak. And then I also think I would get the sole pecan, oh wait, it's stuffed, if they can give it to me plain, which is stuffed sole with seafood stuffing and white wine butter sauce served with rice. If I also can get some plain sole, I really like that. It's really light white fish, tends to be a little bit lower in mercury.
Yeah. That's my surf and turf.
Barry Conrad
That sounds good. It sounds really, really good.
Melanie Avalon
How about you? There's a lot of pasta here.
Barry Conrad
There's a lot of pasta here. Actually, you know what, I don't often go for a pasta, but I'm going to go for the lobster and crab ravioli. That's my first pick because I do love lobster and crab. So I'm going to go for that.
And I'll ask for extra lobster and crab meat if they can give it to me. And I'll also go for the chicken masala, traditional masala wine sauce served with penne. Yeah, I'm going to do that. And any sides? Hold on a second. Hold on a second. There's also on the masala, what did I see? The gnocchi and meatballs as well. That'll be like, yeah, got to do that.
Melanie Avalon
Do you know, so probably my favorite, like if I had, if I could just eat whatever and it was like a type of food and it's not funfetti, do you know what my favorite like food is? It's on this menu.
Is it on this menu? A version of it is. You can make it from this menu. It's not actually on this menu, but you could, you could piece together things to make it.
Barry Conrad
Give me a clue.
Melanie Avalon
It has a sauce with pasta, it's not a red sauce, and it has a protein in it. And it's a very common thing.
I'm going to get this. Like I said, it's not on this menu. But the sauce is on the menu, the protein is on the menu, and then... Do they have the type of noodles?
Barry Conrad
Is it the white clam sauce? No. Ah, okay. You got to tell me.
Melanie Avalon
How does search and see if the noodles are on here? No, the type of noodles are not on here, but you could make it with like, if you had to with something else. So chicken fettuccine alfredo.
Barry Conrad
Ah, that is really delicious. I actually love that. It's so easy to make as well. It is so good. You don't have it anymore? No. No. Would you ever?
Melanie Avalon
Maybe on my deathbed.
Barry Conrad
It just doesn't make you feel good.
Melanie Avalon
Mm-hmm, yeah, the dairy now, yeah.
Barry Conrad
That sucks, because it's so delicious.
Melanie Avalon
But the thing is, it's kind of like cheese for me. It's, and I've talked about this before, it's so good that I, I would just rather not have it. I just would want to keep eating it and never stop. And I don't like that feeling.
That's not a good feeling. So it's too good.
Barry Conrad
Are we gonna try the dessert? We've got to go to the dessert menu.
Melanie Avalon
Yes.
Barry Conrad
I already know what I'm getting.
Melanie Avalon
How many are you getting? Two. Are you gonna get the chocolate Bundt cake?
Barry Conrad
I am. And the...
Melanie Avalon
And don't tell me. And the, uh, oh, this is hard.
Barry Conrad
A clue, one of them has the title of where I am.
Melanie Avalon
Okay, New York. Cheesecake. I was debating between the cheesecake or the... You said you do like tiramisu, right?
Barry Conrad
I do like it, but next to those two bad boys, it's going to be the cheesecake and the chocolate cake.
Well, I feel like the type of, again, like the type of spot, like the type of restaurant, it's not like tiramisu, I would have in a different kind of a vibe, you know?
Melanie Avalon
Yeah, you got to respect the space. Respect the ghosts.
I'm excited now for my other ones I'm going to do to see what you get. Actually, one of the ones, maybe I'll do this next time, one of the ones has a really, really unique situation going on with what with the food. So maybe I'll do that next time.
And then for my dessert, I would get like a repeat of whatever I was feeling. So maybe like a shrimp cocktail for dessert.
Barry Conrad
Shrimp cocktails. I can't wait to have more of that now that I'm here. I really do.
Melanie Avalon
I love shrimp. Whole Foods has really good shrimp.
Really? Yeah, they're frozen shrimp. They have the jumbo ones and they have smaller ones, both absolutely delicious. And they're really affordable, like in the frozen section.
Barry Conrad
Yeah, maybe I can make one and make a shrimp cocktail and send you a photo.
Melanie Avalon
Please do, I'll be here for it.
Barry Conrad
What about the wine are we having a drink when we're not doing that.
Melanie Avalon
Oh yeah, no we totally should. Do they have a cocktail menu?
Barry Conrad
I don't see it, which is okay, you can do mine.
Melanie Avalon
Okay, I think this is a situation, because I know most of these wines, I think I know all these wines, and this is a situation where I'm probably gonna have to look at the bottle list. Yeah, I'm probably gonna have to go by the bottle.
It's a lot of conventional wines. Do you see one that you like?
Barry Conrad
Yeah, I'm going to get the, I would get a bottle of the Pinto Grigio Santa Margarita. I get a bottle of that elegant delicate fruit.
Melanie Avalon
Oh, that's actually they have I didn't look at the white that's a good. I actually like that. That's a good white. It's organic actually
Barry Conrad
Oh wow, there you go.
Melanie Avalon
I mean, conventional, but it's organic. I mean, it's not conventional, it's Italy, but it's organic and it's drier.
Oh, this is the bottle list. So I would have to I'd have to look some more at the list. It's possible that one of the Italian ones might work or I sneak in my wine, I order a cheap glass, I go to the bathroom and I come back with something different in my glass.
Barry Conrad
Oh wow, there you go, could happen. I need to see how this whole contraption works when I meet you.
Melanie Avalon
Sneaking at my wine.
Barry Conrad
Yes, because I always picture it as some sort of James Bond-type hidden.
Melanie Avalon
Yeah, my skills get better I feel like the more I do it but it is difficult doing the switcheroo like in the bathroom. That's hard because it's like you have to like get the wine, you have to like bring your glass to the bathroom without people noticing.
How do you do that? You just do. How? Because it's not small. I just, I have my ways.
Barry Conrad
You hide it under your hair or something, you just, I don't know.
Melanie Avalon
I just, I can't give away my secrets.
Barry Conrad
I'm going to ask, I have to ask your sister, Danny, like, have you seen her in action doing this? Like how does she do it? What's the magic trick?
Melanie Avalon
So really quickly, funny story. I, once I went on a date with a guy and to this, have I told you this story yet? I don't think so.
We went to a bar that was super cute, like super themed. And I really wanted to go cause it was really cute, but I was like, they're not going to have anything. And this was a first day. And I, in retrospect, I wish I had told him what I was doing to this day. I don't know if he knows because I only ordered one glass of wine. I brought my own, I snuck my own in and then I would bring my wine to the bathroom and I would like switch it out, top it off. And to this day, I wonder if he realized that like my wine glass wasn't really going down. Like I would like drink it, but it wasn't going down cause I kept refilling it for my own wine. It was like the Jesus wine, like the ever, yeah, just kept flowing.
Barry Conrad
Is it a heavy bottle that you carry? Like, is it a big bottle, like a heavy bottle?
Melanie Avalon
I put it into two smaller, I don't like plastic, but two smaller plastic bottles. So I can fit almost an entire bottle of wine though in these two plastic bottles.
Barry Conrad
That's insane, Melanie. So you basically, you're doing resistance training lay going out as well.
Melanie Avalon
Oh, and sometimes when I sneak it in the bag under my big gowns, when it's like the heavy security situation where I have to put it in the bag and strap it around my legs, that's usually also like a clear bag situation because it's like high security. So I want to bring more stuff than I can fit in my purse.
So then I just load up the bag in addition to the wine, I load it up with everything else I want to bring in and I just carry all that underneath my dress. Like my extra makeup, like my mirror.
Barry Conrad
That's a Murrah. Oh, wow.
Melanie Avalon
Women are, we have our skills.
Barry Conrad
He talked about this.
Melanie Avalon
On that note, this was super fun. Listeners, friends, thank you for being here with us, if you're still here with us.
If you would like to submit your own questions for the show, you can directly email questions at ifodcast.com, or you can go to ifpodcast.com. You can submit questions there. Definitely check out the show notes for this week's episode because we talked about a lot of things. All the links and everything will be in the show notes. Those will be at ifpodcast.com slash episode 449. And you can get all of the stuff that we like at ifpodcast.com slash stuff we like. And you can follow us on Instagram. We are ifodcast. I am Melanie Avalon. Barry is Barry underscore Conrad. I think that's all the things. Anything from you, Barry, before we skedaddle?
Barry Conrad
No, thank you so much for joining us once again this week. We are sending lots of love for the week ahead and we'll catch you next time.
Melanie Avalon
Yes, thank you guys so so much. Talk to you next week.
Barry Conrad
Takes you in a brief flight.
Melanie Avalon
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!