The Intermittent Fasting Podcast

LISTEN TO US ON HIMALAYA! Download the free Himalaya App (www.himalaya.fm) to FINALLY keep all your podcasts in one place, follow your favorites, make playlists, leave comments, and more! And with Himalaya, you can LISTEN TO OUR PODCAST 24 HOURS IN ADVANCE!!

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!

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!

Mar 25

Episode 101: Dr. Sara Gottfried – The Brain/Body Connection, Detoxing, Women, Stress, And Fasting, IF When Conceiving Or Pregnant, Female Hormones, HRV, Menstrual Cycles, Neuroplasticity, And More!

Autophagy , Diet Mindsets , Fasting Approaches , Hormones , Insulin , Intermittent Fasting

GET THE EPISODE ON ITUNES!

Subscribe For Updates HERE!

Welcome to Episode 101 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.

Today's episode of The Intermittent Fasting Podcast is brought to you by

Audible: This is Melanie's well-known secret for reading #allthebooks #allthetime! Audible provides the largest selection of audiobooks on the planet, in every genre! With Audible, you can listen on any device, anytime, anywhere! We're obsessed! Audible members can choose 3 titles every month (1 audiobook and 2 Audible Originals), with rollover credits, easy exchanges, discounts on titles beyond credits, and audiobooks you'll keep forever! Go To Audible.com/IFPODCAST Or Text IFPODCAST To 500500 For A 30 Day Free Trial, Including A Free Audiobook!

Dr. Sara Gottfried

Sara Gottfried, MD is the three-time New York Times bestselling author of The Hormone Cure, The Hormone Reset Diet, and Younger. Her new book that we're talking about today is called Brain Body Diet: 40 Days to a Lean, Calm, Energized, and Happy Self. After graduating from Harvard Medical School and MIT, Dr. Gottfried completed her residency at the University of California at San Francisco. She is a board-certified gynecologist who teaches natural hormone balancing in her novel online programs so that women can lose weight, detoxify, and slow down aging. Learn more at SaraGottfriedMD.com

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

SHOW NOTES FIX ALL TIMES

Why Dr. Gottfried Wrote The Brain Body Diet

What Are The Symptoms Of A Brain Body Dysfunctional Connection?

What Is The Root Cause Of This Imbalance?

Getting On The Healing Train: The Regenerative Process!

Brain Neurogenesis And Neuroplasticity

How To Start Healing: The Importance Of Food And 40 Days For Change

How Does IF Factor Into The Brain Body Protocol?

Which IF Protocol To Choose?

Is IF Safe For Women? How Do You Know If IF Is Benefiting Or Hindering?

Timing, Night Eating, Melatonin, & Insulin

Cycling In And Out Of Ketosis, Metabolic Flexibility

Can IF Work For Everyone? What About Those Who Struggle, Are Pregnant, Breastfeeding, Hypoglycemic, Etc.?

Listener Q&A: Melissa - Is IF Safe When Trying To Get Pregnant?

The Role Of Cortisol

Getting Enough Calories For Luteinizing Hormone With IF

Women, Stress, And Fasting

Listener Q&A: Allison - IF For A Mother + Boot Camp + Longer Fasts. How IS IF Different For Men Vs Women? What Are The Signs That Fasting Is A Stress?

Intense Exercise When Trying To Conceive

Tracking Sleep And Heart Rate Variability (HRV)

Listener Feedback: Jennifer: Using HRV To Determine if Stess Is Good Or Bad

Listener Q&A: Madison: What If IF Changes Your Menstrual Cycle?

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!

LINKS

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!

Add Media

Sep 18

Episode 22: Thinking About Food, Low GI Sweeteners (Monk Fruit, Stevia), Eating Window Rules, Tracking Fasting Vs. Eating, Pets & IF, Carb Counts For “Low Carb”, Keto Breath, And More!

Carbs , Fasting Approaches , Insulin , Intermittent Fasting , Ketosis , Sweeteners , Windows

GET THE EPISODE ON ITUNES!

Subscribe For Updates HERE!

Welcome to Episode 22 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.

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

SHOW NOTES

Listener Q&A: Karen - Do You Stay Rigid In The Eating Window Start Time, Or Base it On The End Of A Prior Window?

Listener Q&A: Joyce - When Does The Fasting Window Start?

Listener Q&A: Sarah - Do You Track The Fast Or The Eating Time?

Listener Q&A: Jen - How Many Carbs Can You Have And Still Be Low Carb? Should You Do Keto Or Add More Carbs?

Listener Q&A: Julie - How Do You Know If You Have Keto Breath And/Or Are in Ketosis?

Listener Q&A: Magdalena - Feedback On Exogenous Ketones

Video Interview: Mark Mattson talks about benefits of intermittent fasting

Listener Q&A: Magdalena - Does Thinking About Food Make Fasting More Difficult?

Listener Q&A: Magdalena - Do Sweeteners With GIycemic Indexes of O Affect Insulin? (Monk Fruit, Stevia, etc.)

Listener Q&A: Magdalena - Can IF Work For Pets?

STUFF WE LIKE

Primal Freeze Dried Pet Foods

Natural Balance Limited Ingredient Dry Cat Food

Homemade Breath Spray! Mix a drop of Organic Peppermint Oil with some water, in these perfect cute glass bottles!

Head Strong: The Bulletproof Plan to Activate Untapped Brain Energy to Work Smarter and Think Faster-in Just Two Weeks by Dave Asprey

Ketone Measuring Strips (For Measuring Ketones In Urine)

Ketone Breathalyzer (For Measuring Ketones In Breath)

Window - Fasting Tracker App

Melanie's Free IBS Guide Comparing 300+ Foods For Identifying Food Sensitivities (includes Low Fodmap, Gaps, SCD, Cedars-Sinai)

REFERENCES

Breath Ketone Testing: A New Biomarker for Diagnosis and Therapeutic Monitoring of Diabetic Ketosis

How relevant is food craving to obesity and its treatment?

Neural Correlates of Stress- and Food Cue–Induced Food Craving in Obesity

Effects of different sweeteners on incretin hormone secretion, gastric emptying, intragastric distribution and postprandial glycemia in healthy humans

Why Monk Fruit is A Power Food for Diabetes

Stevia (Stevia rebaudiana) a bio-sweetener: a review

The nature of imagery processes underlying food cravings

What You Need to Know about Willpower: The Psychological Science of Self-Control

Self-control relies on glucose as a limited energy source: willpower is more than a metaphor

Effects of feeding frequency and dietary water content on voluntary physical activity in healthy adult cats

LINKS

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!

Jul 31

Episode 15: IF Weight Loss Vs. Other Diets, Stalls, Changing Windows, Vegan Fats, Eating Whatever You Want, Insulin, & More!

Fad Diets , Fasting Approaches , Insulin , Intermittent Fasting , Vegetarianism , Windows

GET THE EPISODE ON ITUNES!

Subscribe For Updates HERE!

Welcome to Episode 15 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 how much and what type of fats you should consider as an IF Vegan, how to break a stall, and whether you should adjust your windows. We also discuss how much weight we lost from IF specifically (compared to other diets), and tackle the issue of whether or not you can eat "whatever you want" in your fasting window. Lastly, we take another stab at the poorly misunderstood insulin!

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

SHOW NOTES

Intermittent Fasting On Vacation

Listener Q&A: Pamela - If You're Vegan, Do You Need More Fat From Nuts And Seeds When Doing IF?

Listener Q&A: Doug - What Should You Do When You Hit A Stall? Should You Go Back To Normal Eating?

Listener Q&A: Doug - Should You Not Do The Same IF Pattern Every Day So The Body Doesn't Get Accustomed To It?

BCAAs

Keeping Your Body Guessing

Listener Q&A: Winnie - How Much Weight Have Melanie And Gin Lost From IF Specifically?

Gin's Weight Loss From IF

Melanie's Weight Loss From IF

The 5 Bite Diet

Listener Q&A: Marie - Why Do Some People Think You Can Eat Whatever You Want In The Eating Window?

Why Insulin Is Not Always Bad, And Why You DO Want Insulin With A Meal

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!

May 22

Episode 5: The COFFEE Episode!

Coffee , Insulin , Intermittent Fasting , Metabolism

GET THE EPISODE ON ITUNES!

Subscribe For Updates HERE!

Welcome to episode 5 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 this episode, we tackle COFFEE in all its glory! We'll talk about its health benefits, how it affects the fasted state, how you should (and should not) drink it for the best results, the details on MCTs and Bulletproof Coffee, and much more! We also answer listener questions about using essential oils while fasting (and let ya know how to make your own AWESOME homemade, non-insulin spiking breath freshener), as well as what to do if you're insulin resistant and/or not seeing results within a few weeks of starting IF.

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

SHOW NOTES

Coffee!

Coffee Health Benefits

Coffee and fat burning

Bulletproof Coffee

MCT Oil and Metabolism

The Shangri-La Diet

MCTS and Ketones

Coffee And Sweeteners/Flavors

Using Cream In Your Coffee When Transitioning To IF

Listener Q&A - Mary Lyn: Fasting And Essential Oils

Listener Q&A - Felicity: Slow Results With IF And Insulin Resistance

STUFF WE LIKE

Check out the STUFF WE LIKE page for links to Bulletproof Coffee, The Hungry Brain, and The Bulletproof Diet.

Homemade Breath Spray!: Mix a drop of Organic Peppermint Oil with some water, in a cute glass bottle (these are perfect!!)

Trace Minerals (Awesome way to add minerals to your water during your fast!)

REFERENCES

Association of Coffee Consumption With Overall and Cause-Specific Mortality in a Large US Prospective Cohort Study

Intakes of Antioxidants in Coffee, Wine, and Vegetables Are Correlated with Plasma Carotenoids in Humans

Molecular Bases Underlying the Hepatoprotective Effects of Coffee

Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals.

Hypocaloric feeding in obese women: metabolic effects of medium-chain triglyceride substitution

Twenty-four-hour energy expenditure and urinary catecholamines of humans consuming low-to-moderate amounts of medium-chain triglycerides: a dose-response study in a human respiratory chamber.

Comparative Study of Physicochemical Properties, in Vitro Digestion and Gastrointestinal Absorption of Medium Chain Fatty Acid Rich Rice Bran and Rice Bran Oil.

Weight-loss Diet That Includes Consumption of Medium-chain Triacylglycerol Oil Leads to a Greater Rate of Weight and Fat Mass Loss than Does Olive Oil.

Sensations Induced by Medium and Long Chain Triglycerides: Role of Gastric Tone and Hormones.

The Effect of Peppermint on Memory Performance

LINKS

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!

May 15

Episode 4: Insulin, Metabolism, And Intermittent Fasting, Night Shifts, Extended Fasts

Extended Fasts , Insulin , Intermittent Fasting , Metabolism , Night Shifts

GET THE EPISODE ON ITUNES!

Subscribe For Updates HERE!

Welcome to episode 4 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 this episode, we delve into the science of Intermittent Fasting! We'll discuss the role of insulin in hunger and weight loss, the differences between calorie restriction and intermittent fasting, and how IF affects the metabolism. We also answer listener questions about losing weight with IF when you work night shifts, and provide our thoughts on doing extended (rather than intermittent) fasts.

Note: We had a slight issue with some of the audio quality this episode, but everything will be back to normal next week!

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