The Intermittent Fasting Podcast

Sep 24

Episode 75: Grocery Shopping Habits, Bodybuilding, Gluten-Free/Paleo Meals, Sleep And Hunger, IF & Antibiotics, Finding The Perfect Window, And More!

Exercise , Fasting Approaches , Fat Burning , Intermittent Fasting , Leangains , paleo , Sleep , What To Eat , Whole 30 , Windows

GET THE EPISODE ON ITUNES!

Subscribe For Updates HERE!

Welcome to Episode 75 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 sponsored by Prep Dish! Prep Dish is an awesome meal planning service which sends you weekly grocery and recipe lists, so you can do all your meal preparation at once, and be good to go for the week! It's perfect for the IF lifestyle! And better yet, the meals are all gluten free or Paleo, which is fantastic if you're already doing so, but also a wonderful way to "try out" gluten free or Paleo with delicious meals, and no feelings of restriction!! We can't recommend them enough!

And just for our listeners, go to PrepDish.com/IFpodcast for a 2 week free trial!!! You've got nothing to lose!!

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

SHOW NOTES

Melanie's DIY Makeup Setting Spray: Just fill one of these adorable glass bottles with half water, half plain witch hazel. Spray on your face after applying your make-up, and your make-up will stay fresh all day! Plus, it's great for your skin, with no toxins!

9:10 - Help Support Us Patreon! (Patreon.com/IFpodcast) And get your question featured on the podcast, or have a call with Gin or Melanie!

11:45 - Listener Q&A: Karin - How To Break The Habit Of Buying Too Many Groceries?

17:40 - Listener Q&A: Erin - Reduced Fluid Retention And Calmness With IF! And Should I Break My Fast With A Smaller Meal?

30:15 - PREP DISH Free Subscription! Get a free 2 week trial At Prepdish.com/ifpodcast! You'll get weekly gluten-free and Paleo grocery and recipe lists!!

37:25 - Listener Q&A: Colt - Best IF Approach For Body Building Competition? Should I Boost Metabolism With A Period Of High Carb Constant Eating? Should You Cycle Off IF For Metabolic Boost?

Melanie's Paleo OMAD Facebook Group!

Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation (Ori Hofmekler): A very detailed look at dietary and exercise principals to build lean, hard muscle for health and longevity.

LeanGains Website

Melanie's Epic Keto Blog Post

54:40 - Listener Q&A: Carolina - Should You Eat After Not Sleeping Well? Should You Do IF While Taking Antibiotics?

1:03:15 - Listener Q&A: Jen - How Do I Find The Perfect 5 Hour Window?

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

Role of Sleep and Sleep Loss in Hormonal Release and Metabolism

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!

Jun 11

Episode 60: How To Boost Dopamine, Number Of Meals & Snacks, Meat Broth/Bone Broth/Powdered Broth, Restless Legs, High Morning Blood Sugar, Supplements, & More!

Fasting Approaches , Intermittent Fasting , Meals , paleo , Windows

GET THE EPISODE ON ITUNES!

Subscribe For Updates HERE!

Welcome to Episode 60 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.

Hi Friends! You can support us and help keep our podcast and research going, by pledging on Patreon! Every dollar helps!! It would seriously mean the world and help SO much!

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

SHOW NOTES

10:30 - Listener Feedback: Angelica - Swishing Bubbles Before Swallowing

10:30 - Listener Feedback: Lee - Success With A Healthy Version Of IF!

Gin's Blog Post: Does A Clean Fast Really Matter?

YouTube video: Ultimate Guide to Low Carb Sweeteners | Blood Testing | Be Sure to Avoid These 3!! (Courtesy of Ellie!)

22:36 - Listener Q&A: Sheila - OMAD vs. OMAD + Snack: Does The Amount Of Meals/Snacks Make A Difference?

29:10 - Listener Q&A: Sheila - What Is The Difference Between Meat Broth And Bone Broth?

29:25 - Listener Q&A : Diana - Thoughts On Powdered Bone Broth?

Bone Broth Recipes! Check out What When Wine: Lose Weight and Feel Great with Paleo-Style Meals, Intermittent Fasting, and Wine (Melanie Avalon)

The Bone Broth Miracle: How an Ancient Remedy Can Improve Health, Fight Aging, and Boost Beauty (Ariane Resnick)

39:50 - Listener Q&A: Jennifer - Do You Take All The Supplements?

53:35 - Listener Q&A: Tiff - Should You Adjust Carbs Or IF For High Blood Morning Sugar?

The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally (Dr. Jason Fung)

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

Efficacy of Berberine in Patients with Type 2 Diabetes

Personalized Nutrition by Prediction of Glycemic Responses

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 07

Episode 55: Special Episode With JJ Virgin!: Fat Vs. Sugar Burners, Personal Carb Intakes, Food Sensitivities, How To Clean Up Your Diet, Stress Reduction Techniques, Developing A Positive Mindset, Eating Windows, Circadian Rhythms, & More!

Fad Diets , Fat Burning , Fats , Fruit , Intermittent Fasting , Mindsets , One Meal A Day , paleo , Struggles , What To Eat , Windows

GET THE EPISODE ON ITUNES!

Subscribe For Updates HERE!

Hi Friends! You can support us and help keep our podcast and research going, by pledging on Patreon! Every dollar helps!! It would seriously mean the world and help SO much!

Welcome to Episode 55 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

SPECIAL GUEST EPISODE WITH JJ VIRGIN!

Click Here To Get JJ's FREE Challenge Guide!!

“Your body is not a bank account. It’s a chemistry lab.” — JJ Virgin

Celebrity nutrition expert and Fitness Hall of Famer JJ Virgin teaches clients how to break through food and carb intolerances and master their mindset so they can finally lose the weight to transform their health and their lives. JJ is the author of four New York Times bestsellers: The Virgin Diet, The Virgin Diet Cookbook, JJ Virgin’s Sugar Impact Diet, and JJ Virgin’s Sugar Impact Diet Cookbook. Her newest title, Warrior Mom, shows mothers everywhere how to be strong, positive leaders for their families, while exploring the inspirational lessons JJ learned as she fought for her own son’s life.

Counting calories and hours on the treadmill will never achieve the lasting results that help you look and feel your best! That’s why JJ specializes in weight loss resistance related to food intolerances and sugar addiction. She has helped hundreds of thousands of people finally lose the weight and feel better fast with her groundbreaking diet and mindset programs. She shows people how to eliminate weight gain, fatigue, and pain related to food intolerances, as well as shift from being sugar burners to fat burners. She also teaches how to build a strong, positive mindset so that your health and life goals are always within reach.

JJ is a prominent TV and print media personality, whose previous work includes co-starring on TLC’s Freaky Eaters and serving as health expert on Dr. Phil. JJ regularly speaks at major integrative medical and consumer conferences, having shared the stage with Jack Canfield, TD Jakes, Tony Robbins, John Gray, Dr. Daniel Amen, and Brendon Burchard. Her regular appearances include PBS, Dr. Oz, Rachael Ray, the TODAY Show, Larry King Live, andAccess Hollywood. JJ also hosts the popular JJ Virgin Lifestyle Show podcast, with over 3.5 million downloads and counting. She writes for Huffington Post, Rodale Wellness, Mind Body Green, and other major blogs and magazines.

JJ has provided nutrition and training programs for a wide variety of famous faces, including CEOs, athletes, and celebrities like Gene Simmons, Ben Stiller, Taj George, Jeanne Tripplehorn, Nicole Eggert, Tracie Thoms, and “Superman” Brandon Routh.

JJ is a board-certified Nutrition Specialist, board-certified in Holistic Nutrition, and a Certified Exercise Physiologist. She has completed over 40 graduate and doctoral courses and continues to learn every day to keep her audience up-to-date on the latest science. JJ is also a business coach and founded the premier health entrepreneur event and community, The Mindshare Summit.

Find helpful articles, recipes, podcasts, online programs, and more at www.jjvirgin.com.

Find articles, recipes, helpful online programs, and more at www.jjvirgin.com.

3:10 - The Difference Between Being A Sugar Burner And Fat Burner

6:25 - How Do You Become A Fat Burner? (And Roadblocks Along The Way!)

10:30 - Finding How Many Carbs You Feel Best On, And When Keto Isn't Right

12:00 - Early Eating Windows

14:25 - Circadian Genes And Eating Windows

16:35 - Seasons, Sleeping, And Insulin Sensitivity

17:45 - Fruit And Vitamin D Production

18:20 - Tips ANd Tricks For Starting IF & Cleaning Up Your Diet

20:55 - Food Sensitivities And Craving The Foods That Hurt Us

23:45 - IGE Vs. IGG reactions

25:00 - How To Identify Your Food Sensitiites

29:45 - Stress Reducing Techniques (Gratitude, Little Wins, Appreciating People, Tapping, HIIT)

34:20 - The Importance Of Appreciating And Taking Time For Your Meals

36:40 - The Importance Of Chewing

38:40 - How To Develop A Positive Mindset (Rubber Bands, Managing Environment, Removing Negativity)

46:55 - Get JJs Free Challenge Guide!

Happy for No Reason: 7 Steps to Being Happy from the Inside Out (Marci Shimoff)

Mindset: The New Psychology of Success (Carol S. Dweck)

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

Mindset Food Study

Fruit Vitamin D Study

Chewing Study

LINKS

More on Melanie: MelanieAvalon.com

BUY What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine

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!

Aug 28

Episode 19: Wonky Windows, Communion, Sugar Cravings, Restrictive Tendencies, Becoming Fat Adapted, Sugar Free Gum, Detecting Ketones, And More!

Cravings , Diet Mindsets , Fasting Approaches , Intermittent Fasting , Ketones , Mindsets , paleo , Struggles , Supplements , Windows

GET THE EPISODE ON ITUNES!

Subscribe For Updates HERE!

Welcome to Episode 19 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 wonky windows, and breaking your fast for religious purposes. We also tackle sugar cravings and sugar-free gum, and provide our thoughts for dealing with restrictive tendencies. Curious about becoming "fat-adapted"? We talk all about it! Enjoy!

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

SHOW NOTES

3:30 - Listener Q&A: Josh - Is There Anything Wrong With A Wonky Window?

3:30 - Does Communion Break The Fast?

7:20 - Listener Q&A: Gabrielle - How To Stop Sugar Cravings?

15:45 - IF While Pregnant

17:40 - Listener Q&A: Anna - How To Let Go Of Restrictive Tendencies? (Calorie And Macro Counting)

30:40 - Listener Q&A: Sarah - Can You Become Fat Adapted Without Low Carb?

41:50 - Listener Q&A: Chantal - Is There A Way To Become Fat Adapted Sooner?

45:20 - Listener Q&A: Krista - Can You Have Sugar Free Gum During The Fast?

45:20 - Listener Q&A: Krista - Does Miralax Break The Fast?

54:15 - Listener Q&A: Annie - How Do You Know If You're Burning Ketones?

STUFF WE LIKE

Gymnema Sylvestre (For sweet cravings)

L Glutamine (For sweet cravings - also healing for the gut!)

Candidase (For Dealing With Candida Which Can Cause Sweet Cravings)

The Power Of Appetite Correction (Bert Herring)

The Yoga Of Eating (Charles Eisenstein)

Natural Calm Magnesium Supplement (Drink Form) (For Relaxation, Stress, And Bowel Movements)

Liquid Ionic Magnesium (For Relaxation, Stress, And Bowel Movements)

Transdermal Magnesium Spray (For Relaxtion, Stress, And Bowel Movements)

Alli-C Allicin (For Dealing With Candida Which Might Cause Sweet Cravings)

Ketone Measuring Strips (Urine)

Ketonic Breathalyzer (For Measuring Ketones In Breath)

REFERENCES

Effect of citrus flavonoids on lipid metabolism and glucose-regulating enzyme mRNA levels in type-2 diabetic mice.

Lemon Polyphenols Suppress Diet-induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in β-Oxidation in Mouse White Adipose Tissue

Ulcer protective potential of standardized hesperidin, a citrus flavonoid isolated from Citrus sinensis

Cortisol increases gluconeogenesis in humans: its role in the metabolic syndrome.

Effect on Blood Pressure of Daily Lemon Ingestion and Walking

Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials

High-Intensity Intermittent Exercise and Fat Loss

Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women.

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!

Aug 21

Episode 18: How Much Food?, Favorite Recipes, How Many Calories Break A Fast, IF Weekend Struggles, Collagen Peptides, Window Changes And Timing, And More!

Collagen Peptides , Intermittent Fasting , Mindsets , paleo , Struggles , Supplements , Vegetarianism , What To Eat , Windows

GET THE EPISODE ON ITUNES!

Subscribe For Updates HERE!

Welcome to Episode 18 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 talk about how much food we eat in our window, and our favorite recipes! We also tackle how many calories break a fast, and tips for sticking to IF when you're bored/not working/it's the weekend/ etc. We also clarify some things about the eating windows, like how strict they are and if you can change them up. And much more!

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

SHOW NOTES

2:05 - Gin's vacation experience

5:10 - Listener Feedback: Camilla - Veganism As An Ethical Rather Than Dietary Choice

7:35 - Listener Feedback: Kelley - Micro Algae Omega-3 Supplementation

10:00 - Listener Q&A: Jessica - How Much Food Do You Literally Eat In Your Window?

14:35 - Listener Q&A: Annie - What Are Gin's And Melanie's Favorite Go-To Recipes?

21:55 - Listener Q&A: Phillip - How Many Calories Break A Fast?

28:2o - Listener Q&A: Stephanie - How To Do IF On The Weekends, Or When Not Working?

Gin's Post: The Importance Of Mindset

36:5o - Listener Q&A: Sandy - Can You Have Collagen Peptides During The Fast?

Gin's Post: Does A "Clean" Fast Really Matter?

40:55 - Listener Q&A: Mimi - What If You Have Bladder Pain During A Fast? Is It From Oxalates?

Melanie's FREE Food Sensitivity Guide

40:55 - Listener Q&A: Mimi - Can You Benefit From IF If You Don't Fast For More Than 16 Hours?

47:50 - Listener Q&A: Susanne- Can You Alternate IF Methods And Windows?

47:50 - Listener Q&A: Susanne- How Strict Is The Timing For The IF Windows?

STUFF WE LIKE

50 Awesome Delicious Gluten-Free Paleo Recipes In Melanie's New Book: The What When Wine Diet!

Collagen Peptides (Bulletproof - What Melanie Currently Uses)

Collagen Peptides (Vital Proteins - Melanie has used this in the past, and many people love it!)

Collagen Peptides (Marine-based: Melanie's recent research indicates that marine based peptides may be ideal, and better than bovine-based)

REFERENCES

Effect of citrus flavonoids on lipid metabolism and glucose-regulating enzyme mRNA levels in type-2 diabetic mice.

Lemon Polyphenols Suppress Diet-induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in β-Oxidation in Mouse White Adipose Tissue

Ulcer protective potential of standardized hesperidin, a citrus flavonoid isolated from Citrus sinensis

Cortisol increases gluconeogenesis in humans: its role in the metabolic syndrome.

Effect on Blood Pressure of Daily Lemon Ingestion and Walking

Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials

High-Intensity Intermittent Exercise and Fat Loss

Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women.

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!

Jun 05

Episode 7: What’s Too Extreme?, IF & Exercise, Carb Content, Grains, And IF Weight Maintenance

Carbs , Exercise , Intermittent Fasting , Maintenance , Metabolism , paleo , Whole 30

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

3:45 - Listener Q&A: Kellie - What Is Too Extreme With IF?

5:30 - The Difference Between Modified Vs. Full Fasts

6:50 - Gin's and Melanie's Thoughts On More Extreme Fasting (multiple 48 hours)

11:40 - Listener Q&A: Karen - How Does IF Affect Exercise? Does IF Work With Grains And/Or On A Higher Carb Diet?

12:55 - How Melanie And Gin "Exercise" (Filling Life With Movement!)

14:20 - How IF Benefits Exercise!

15:50 - HIIT (High Intensity Interval Training)

16:50 - Exercise In The Early Stages Of IF

18:50 - Carbs And Gut Health

19:35 - Gin's Thoughts On Grains

19:35 - Melanie's Thoughts On Grains

21:21 - Melanie's Thoughts On Higher Carb Intake And Grains

23:25 - Suggestions For Grain-Free Baking

24:50 - Vegetable And Fruit Fiber Vs. Grain Fiber

25:35 - Not Fearing Carbs, Metabolic Flexibility, And Real Foods

28:35 - Melanie's Guide For Fermentable Carbs For IBS And Digestive Problems

28:40 - Listener Q&A: Tamarah - What Is A Good IF Protocol For Weight Loss Maintenance?

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 29

Episode 6: The ALCOHOL And WINE IF Episode!

Alcohol , Intermittent Fasting , Metabolism , paleo , Whole 30 , Wine

GET THE EPISODE ON ITUNES!

Subscribe For Updates HERE!

Welcome to episode 6 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. Curious if you can drink alcohol in an IF lifestyle? This episode has got you covered! We discuss all the details of drinking alcohol while intermittent fasting, with a particular emphasis on wine! Learn how alcohol affects fat burning (it doesn't stop weight loss!), all about alcohol and wine's health benefits, how IF affects drinking, some pretty cool wine effects, and much more! We also answer a listener question about how to make better food choices while practicing IF.

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