Category Archives for "Exercise"

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Welcome to Episode 28 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle. 

To submit your own questions, email questions@IFpodcast.com, or submit your questions here!! 

SHOW NOTES

Listener Q&A: Angie - What Is Appetite Correction?

Listener Q&A: Lauren  - How Do You Think Of IF As A Lifestyle? Giving Up Matcha?

Listener Q&A: Lauren  - Should You Do A Smaller Window For More Weight Loss? How Do You Stop Focusing On Windows?

Listener Q&A: Hazel  - What Is The Best Pre-Workout To Take When Fasted? 

Listener Q&A: Hailey  - Is Coffee As Effective As Pre-Workouts? Do Sweet Tasting Pre-Workouts Break The Fast?

Listener Q&A: Felecia  - Do Flavored Pre-Workouts Break The Fast?

Listener Q&A: Karen  - Does IF Benefit Cancer?

Listener Q&A: Ozie  - What If You Do NOT Become Hungry When Breaking Your Fast? Is That Good Or Bad?

Listener Q&A: Leslie  - Does Bone Broth Break The Fast?

Listener Q&A: Angel  - What Are Your Thoughts On Jason Fung Allowing Bone Broth During The Fast?

STUFF WE LIKE

Check out the Stuff We Like page for links to any of the books/supplements/products etc. mentioned on the podcast that we like!

REFERENCES

LINKS

More on Melanie: MelanieAvalon.com  

More on Gin: GinStephens.com

BUY Delay Don't Deny: Living An Intermittent Fasting Lifestyle and Feast Without Fear: Food and the Delay, Don't Deny Lifestyle

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

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Welcome to Episode 17 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Effortless Weight Loss - Paleo-Style Meals, Intermittent Fasting, And Wine and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle. 

Hi friends! In this episode, we discuss if lemon or lime juice and apple cider vinegar break the fast, how to deal with fasting headaches and hangries, and why you may have high blood sugar while fasting. On the exercise front, we discuss if you should power through with low energy while fasting, and talk about HIIT. We also gives our best piece of advice we learned the hard way when we first started IF!

To submit your own questions, email questions@IFpodcast.com, or submit your questions here!! 

SHOW NOTES

Gin's vacation experience

Listener Q&A: Angelia - Does lemon juice and apple cider vinegar break the fast?

Listener Q&A: Leslie - Does lemon and lime water cause an insulin response?

Listener Q&A: Kelly - Can I add lemon and lime to water? How long till the headaches from starting IF go away?

Gin's Blog Post - Can I Have ____ While Fasting?

Listener Q&A: Heather - Why Are Fasting Blood Sugars High?

The Dawn Phenomenon – T2D 8

Listener Q&A: Jennifer - What To Do If Exercise Performance Is Difficult During IF?

Listener Q&A: Jeanne - What's The Best Piece Of Advice You Learned The Hard Way For IF Beginners? 

Listener Q&A: Christine - How To Deal With The Hangries While Fasting?

Listener Q&A: Tom - Is HIIT Ok To Combine With A 16/8 IF?

STUFF WE LIKE

M Berry - Makes Sour Things Taste Sweet!

The Adrenal Reset Diet

Bulletproof Coffee - Melanie's favorite brand of coffee (though not ecessarily with added coconut oil) for the fast. It tastes great and is specifically made to be low toxin which is a major problem with most coffees.

REFERENCES

LINKS

BUY Melanie's What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine, Gin's Delay, Don't Deny: Living an Intermittent Fasting Lifestyle, and/or Gin's Feast Without Fear: Food and the Delay, Don't Deny Lifestyle

More on Melanie: MelanieAvalon.com  

More on Gin: GinStephens.com

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

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 Subscribe For Updates HERE!

Welcome to Episode 14 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Effortless Weight Loss - Paleo-Style Meals, Intermittent Fasting, And Wine and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle. 

In today's episode, we discuss how to overcome restrictive mindsets after years of undereating, and how to eat enough when intermittent fasting. We also discuss the potential benefits of beer, analyze calories and celiac disease, talk about the exercise we do and toothpaste we use, and much more!

To submit your own questions, email questions@IFpodcast.com, or submit your questions here!! 

SHOW NOTES

Listener Q&A: Jill - Is It Safe To Exercise While Fasting? What Do Melanie And Gin Do For Exercise?

Listener Q&A: Jennifer - Is Beer Bad For The Body With IF? Does It Have Any Benefits?

Listener Q&A: Zoe - How To Eat More After Years Of Restriction?

Listener Q&A: Zoe - How To Eat More After Years Of Restriction?

Calorie Restriction And Longevity

Listener Q&A: JT - What Toothpaste Do You Use While Fasting?

STUFF WE LIKE

Vibration Platform Fitness Machine

The Yoga Of Eating

Wrist Weights

Ankle Weights

Earthpaste (AWESOME toothpaste for the fast, with NO sweeteners or problematic ingredients!) 

Toothpaste Alternatives: Activated Charcoal, Turmeric, Baking Soda

REFERENCES

LINKS

BUY Melanie's What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine, Gin's Delay, Don't Deny: Living an Intermittent Fasting Lifestyle, and/or Gin's Feast Without Fear: Food and the Delay, Don't Deny Lifestyle

More on Melanie: MelanieAvalon.com  

More on Gin: GinStephens.com

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to episode 11 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Effortless Weight Loss - Paleo-Style Meals, Intermittent Fasting, And Wine! and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle. 

In today's episode, we tackle a ton of challenges people may face when following an intermittent fasting lifestyle. We'll provide tips and tricks for combatting physical and mental hunger (it's usually more mental!), dealing with awkward situations with friends and family, how to adjust IF when you stay out late drinking, and working out with longer fasts. We also discuss the difference between intermittent fasting and eating disorders (they're not the same!) and much more!

To submit your own questions, email questions@IFpodcast.com, or submit your questions here!! 

SHOW NOTES

Colostrum

Prebiotic Fibers For Gut Health

Listener Q&A: Dorothy- How To Handle Physical And Mental Hunger When Starting IF?

Hunger From Low Blood Sugar

Tips And Tricks To Help With Hunger

Listener Q&A: Lea- How Do You Explain IF To Family And Friends?

Melanie's Tips For Dealing With Friends And Family 

Gin's Tips For Dealing With Friends And Family 

Listener Q&A: Alex- What To Do IF People Think You Have An Eating Disorder?

Listener Q&A: Alex- Distraction Techniques For Getting Hunger?

Listener Q&A: Liseanne- Can You Workout On A 24 Hour Fast?

Listener Q&A: James - Can You Have Carbonated Lime Water While Fasting?

STUFF WE LIKE

Colostrum For GI repair, Gut Health (Soverieng Laboratories) (Melanie)

Prebiotin Prebiotic Fiber (Gin)

REFERENCES

Increased P70s6k Phosphorylation during Intake of a Protein–carbohydrate Drink following Resistance Exercise in the Fasted State.

Artificial Sweeteners: A systematic review of metabolic effects in youth

Consuming aspartame with and without taste: differential effects on appetite and food intake of young adult males.

Artificial sweeteners induce glucose intolerance by altering the gut microbiota

LINKS

BUY Melanie's What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine, Gin's Delay, Don't Deny: Living an Intermittent Fasting Lifestyle, and/or Gin's Feast Without Fear: Food and the Delay, Don't Deny Lifestyle

More on Melanie: MelanieAvalon.com  

More on Gin: GinStephens.com

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to episode 10 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Paleo And Intermittent Fasting For Health And Weight Loss, and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle. 

In today's episode, we discuss how to maintain activity levels while intermittent fasting, and how IF affects muscle mass. (Hint: it's GREAT for it!) We also discuss the benefits and side effects of Vegan diets, and finding what works for you, food wise. We discuss our experience with how long it takes to get back into the fasting zone after the holidays, how your body knows when to lose versus maintain weight, and what to do if you GAIN weight when you first start IF? (Oh my!)

To submit your own questions, email questions@IFpodcast.com, or submit your questions here!! 

SHOW NOTES

Listener Q&A: Allison - How To Maintain Activity Levels With IF? 

Listener Q&A: Katherine - Should You Work Out Fasted For Muscle Composition?

How IF Supports Muscle

Protein Intake Timing

Listener Q&A: Lauren - How Long To Get Back Into The Fasting Zone After The Holidays?

Listener Q&A: Lauren - How Does The Body Know When To Lose And When To Maintain?

Listener Q&A: Skipp - Have You Tried A Whole Foods, Plant-Based Vegan Diet?

Listener Q&A: Karen - What To Do If You Gain Weight When Starting IF?

STUFF WE LIKE

Instant Pot (Basically the most awesome thing EVER! It's a pressure cooker, slow cooker, AND steamer. It's so easy to use, healthy, and yummy!)

REFERENCES

LINKS

BUY Melanie's What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine, Gin's Delay, Don't Deny: Living an Intermittent Fasting Lifestyle, and/or Gin's Feast Without Fear: Food and the Delay, Don't Deny Lifestyle

More on Melanie: MelanieAvalon.com

More on Gin: GinStephens.com

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to episode 9 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Paleo And Intermittent Fasting For Health And Weight Loss, and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle. 

In today's episode, we discuss when to take vitamins and supplements when practicing IF, the best IF windows for maximum weight loss, how to deal with social backlash and naysayers, why it's not ALL about calories, determining your own carb tolerance, how much wine we drink, and much more!

To submit your own questions, email questions@IFpodcast.com, or submit your questions here!! 

SHOW NOTES

Throwing Away The Scale!

Listener Q&A: Marcia - When Should You Take Vitamins And Supplements When Intermittent Fasting?

Listener Q&A: Marcia - What IF Window Provides Maximum Weight Loss Benefits? 

Listener Q&A: Angie - How Do You Respond To People Who INSIST It's All Calories In Vs. Calories Out?

Social Tips For Naysayers

Factors Affecting Calories In Vs. Calories Out

Listener Q&A: Stephanie - Are Certain Weight Losses Possible?

Low Carb/Keto Vs. Higher Carb Approaches

Listener Q&A: Stephanie - Can You Consume ANY Calories During The Fast?

Listener Q&A: Stephanie - How Many Carbs During The Feast Window?

Historical Carb Macronutrients

Personal Carb Reactions

Listener Q&A: Stephanie - How Soon To Experience Weight Loss With IF? Is 5 Days Enough?

Listener Q&A: Stephanie - How Much Wine In Your Eating Window?

STUFF WE LIKE

Measuring Leggings -Like A Glove

REFERENCES

LINKS

BUY Melanie's What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine, Gin's Delay, Don't Deny: Living an Intermittent Fasting Lifestyle, and/or Gin's Feast Without Fear: Food and the Delay, Don't Deny Lifestyle

More on Melanie: MelanieAvalon.com

More on Gin: GinStephens.com

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to episode 7 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Paleo And Intermittent Fasting For Health And Weight Loss, and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle. 

This Listener Q&A episode has got lots of goodies! We talk about what IF patterns may be too extreme, and look at modified versus full fasts. We discuss how IF affects exercise, and how many carbs you should be eating. We also disagree for the first time (about time!) in our discussion of grains. We provide tips for making healthier food choices and sustaining a whole foods approach if desired. We also give our best suggestions for weight maintenance on an IF protocol. Enjoy! 

To submit your own questions, email questions@IFpodcast.com, or submit your questions here!! 

SHOW NOTES

Listener Q&A: Kellie - What Is Too Extreme With IF?

The Difference Between Modified Vs. Full Fasts

Gin's and Melanie's Thoughts On More Extreme Fasting (multiple 48 hours)

Listener Q&A: Karen - How Does IF Affect Exercise? Does IF Work With Grains And/Or On A Higher Carb Diet?

How Melanie And Gin "Exercise" (Filling Life With Movement!)

How IF Benefits Exercise!

HIIT (High Intensity Interval Training)

Exercise In The Early Stages Of IF

Carbs And Gut Health

Gin's Thoughts On Grains

Melanie's Thoughts On Grains

Melanie's Thoughts On Higher Carb Intake And Grains

Suggestions For Grain-Free Baking

Vegetable And Fruit Fiber Vs. Grain Fiber

Not Fearing Carbs, Metabolic Flexibility, And Real Foods

Melanie's Guide For Fermentable Carbs For IBS And Digestive Problems

Listener Q&A: Tamarah - What Is A Good IF Protocol For Weight Loss Maintenance?

STUFF WE LIKE

Get Melanie's IBS Guide!

REFERENCES

Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems.

Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake

LINKS

BUY Melanie's What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine, Gin's Delay, Don't Deny: Living an Intermittent Fasting Lifestyle, and/or Gin's Feast Without Fear: Food and the Delay, Don't Deny Lifestyle

More on Melanie: MelanieAvalon.com

More on Gin: GinStephens.com

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know!