The Intermittent Fasting Podcast

Oct 30

Episode 28: Pre-Workout Supplements, Appetite Correction, Cancer, IF As A Lifestyle, Lack Of Hunger, Bone Broth, And More!

Cravings , Exercise , Intermittent Fasting , What To Eat , Windows

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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

Effects of a Pre-workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety

Gin's Post: Does a "Clean Fast" REALLY Matter?

How Insulin Works – Hormonal Obesity VII (Dr. Jason Fung)

Protein Timing Study

Cancer Studies

LINKS

More on Melanie: MelanieAvalon.com

BUY What When Wine: 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!

Oct 23

Episode 27: Lectins, Legumes, The Plant Paradox, IF Benefits From The Feast Or Famine, Our Favorite Books!

Benefits , Fruit , Intermittent Fasting , Lectins , What To Eat

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Welcome to Episode 27 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: - Do The Main IF Benefits Occur During The Fast Or The Feast?

A Confession From Melanie

Listener Q&A: Breanne - What Do You Think About Dr. Gundry's The Plant Paradox?

Listener Q&A: Leslie - What Do You Think About Lectins And The Plant Paradox?

Plant Paradox Overview: Discussion of Nightshades, Finding The Foods That Work For You, Should You Look For Problems With What You're Eating?

The American Gut Project

Listener Q&A: Cheyenne - What Are Melanie And Gin's Favorite Books?

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

Legumes: the most important dietary predictor of survival in older people of different ethnicities

LINKS

More on Melanie: MelanieAvalon.com

BUY What When Wine: 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!

Oct 16

Episode 26: IF & Low Sugar/Alcohol/Toxin Wines For Health – Special Interview With Todd White Of Dry Farm Wines!

Intermittent Fasting

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Welcome to Episode 26 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

The Dry Farm Wines Employees And IF/Keto/Healthy Foods/Etc.

Get Dry Farm Wines - Natural, Organic, Low Alcohol, Low Sugar Wines Which Are Amazing And Keto Friendly!! And With This Link, You Get A Bottle For A Penny!

How Dry Farm Wines Differ From Commercial Wines

Startling Facts About The Commercial Wine Industry

The Differences In How Natural Vs. Commercial Wine Is Made (Including Yeast, And How Dry Farm Wines Can Be Sugar Free!)

Todd's IF History

The IF Adjustment Period

Sugar And Alcohol Addiction

Should People New To IF Drink In Their Window?

Forgoing Dogma And Finding What Works For You

How To FEEL To Understand With Fasting

How Does Wine And Alcohol Affect The Ketogenic State?

The Dry Farm Wine Qualification Process

Naturally Eating Less With IF, And Longevity

Special Dry Farm Wines Offer!! DryFarmWines.com/IFPodcast

REFERENCES

Intense Sweetness Surpasses Cocaine Reward

LINKS

Get the IF-friendly, sugar-free, low alcohol Dry Farm Wines!! (including an extra bottle for a penny!)

More on Melanie: MelanieAvalon.com

BUY What When Wine: 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!

Oct 09

Episode 25: Craving Indications, Alcohol and Fat Burning, Burping & Yawning, Our Favorite Podcasts, Calorie Intakes, Undereating, & More!

Alcohol , Calories , Cravings , Intermittent Fasting , Sleep , Wine

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Welcome to Episode 25 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of What When Wine: 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 Feedback Email: Gloria - Changing From Longer Fasts To Daily IF (OMAD), And Adjusting Carbs For Renewed Vigor and Focus

Listener Q&A: Amy - Are Cravings (Potato Chips And Chocolate Milk!) Indicative Of Nutritional Deficiencies, Or Just Psychological?

Listener Q&A: Amy - Do We Need A Certain Calorie Intake Per Day?

Listener Q&A: Annie - Is Undereating On OMAD Detrimental?

Listener Q&A: Annie - How Does Alcohol Affect Fat Burning And IF?

Listener Q&A: Sarah - What Are Melanie And Gin's Favorite Podcasts?

Listener Q&A: Ethan - What If I Burp, Yawn, And Feel Drowsy Some Mornings?

Melanie's FREE Food Sensitivity And IBS Guides

Gin's Post: Can Your Body Adapt to Your Fasting Plan?

STUFF WE LIKE

Check Out The STUFF WE LIKE Page For All The Things We Talked About!

REFERENCES

Calcium Intake From Diet and Supplements and the Risk of Coronary Artery Calcification and its Progression Among Older Adults: 10‐Year Follow‐up of the Multi‐Ethnic Study of Atherosclerosis (MESA)

Mineral Deficiencies and Food Cravings

Salt craving: The psychobiology of pathogenic sodium intake

Are food cravings the body's way of telling us that we are lacking certain nutrients?

FOOD CRAVINGS: AN INTRODUCTION

For Alcohol References, Check Out Episode 6!

LINKS

More on Melanie: MelanieAvalon.com

BUY What When Wine: 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!

Oct 02

Episode 24: Genetic Testing, Exercising After Eating, Happy NOT Clean Fasting, Flax Seeds, Changing IF Windows, And More!

Intermittent Fasting , Personal Stories

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Subscribe For Updates HERE!

Welcome to Episode 24 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: Milah - Is Clean Fasting Worth It If You're Happy NOT Clean Fasting?

Does A Clean Fast Really Matter?

Listener Q&A: Milah - Why Does Peppermint Tea Make Me Hungry?

Listener Q&A: Milah - Is Insulin While Eating Bad?

Listener Q&A: Eva - Do Flax Seeds Break The Fast?

Listener Q&A: Connie - Should You Switch Up The Amount And Timing of IF To make It More Effective? Should You Do Regular Or Irregular Eating Patterns?

Can Your Body Adapt To Your Fasting Plan?

Listener Q&A: Sarah - Can I Change The Times Of My Fasting Window?

Listener Q&A: Connie - Should You Switch Up The Amount And Timing of IF To make It More Effective? Should You Do Regular Or Irregular Eating Patterns?

Listener Q&A: Alissa - Can You Change Your Window Throughout The Week Vs Weekends? What Problems Could Arise?

IF Weekend Tips

Listener Q&A: Ifeoluwa Egbeyemi ("E") - Should You Change Your Window When You Do Lots Of Exercise To Lose Those Last Few Pounds?

Listener Q&A: Chrissy - How Does Exercising After Eating Affect Fat Burning?

Listener Q&A: Betty - Should You Do Genetic Testing To Find Your Perfect Diet For Weight Loss?

Genes For Good (Facebook App)

Melanie's Blog Post: How To Get Your Genetic Data (For Free) And Interpret Your Genes!

REFERENCES

Flaxseed—a potential functional food source

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!

Sep 25

Episode 23: 16:8 vs. OMAD, Cold While Fasting, Stubborn Fat, Cellulite, IF & Brain Function, All Day Social Events, Cram It In Or Space It Out?

16:8 , Benefits , Fasting Approaches , Intermittent Fasting , One Meal A Day , Social , Struggles , Windows

GET THE EPISODE ON ITUNES!

Subscribe For Updates HERE!

Welcome to Episode 23 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: Diane - Is 16:8 As Beneficial As OMAD? Should It Be Approached Differently? Should You Have A Mini Fast Or Graze The Whole Time In 16:8?

Listener Q&A: Lucy - What If You Feel Cold While Fasting?

Melanie's Thyroid Guide

Listener Q&A: Keiko - Can IF Reduce Cellulite?

Listener Q&A: Denise - How Does The Body Decide Where To Burn Fat? Can IF Tackle Stubborn Fat And Cellulite?

Listener Q&A: Alex - How Do You Burn Fat When Calorie Counting But Not Fasting? Why Does IF But Not CR Protect Metabolism?

Chris Masterjohn's Podcast On How Various Energy Substrates Are Used By The Body

Listener Q&A: Nathan - Should You Break Your Fast When Out Socially All Day?

Listener Q&A: Jen - Should You Eat Everything In An Hour And Feel Overly Full, Or Have An Expanded Window With A Snack Later? Should You Cram It In Or Space It Out?

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!

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

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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!

Sep 11

Episode 21- Cheat Days, Defining One Meal, Matcha Tea, If It Fits Your Macros, Eating After Exercise, Menstrual Cravings, Skipping Dinner, Overnight Weight Changes, Changing IF Protocols, Hunger Signals

Cravings , Fasting Approaches , Intermittent Fasting , Meals , One Meal A Day , Windows

GET THE EPISODE ON ITUNES!

Subscribe For Updates HERE!

Welcome to Episode 21 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: Gina - What Do You Mean By One Meal?

Listener Q&A: Nicole - Do You Need To Eat Right After Exercise?

Listener Q&A: Nicole - Is It Ok To Eat A Lot Before Your Menstrual Cycles?

Listener Q&A: Sarah - Do You Have Cheat Days? Are They Important?

Listener Q&A: Alex - What Do You Think About The "If It Fits Your Macros" Approach?

Listener Q&A: Laura - How Long To See Weight Loss?

Listener Q&A: Emily - Why Does Weight Change So Extremely And Drastically After A Cheat Day?

Listener Q&A: Ku - Can You Skip Dinner In Your IF Protocol?

Listener Q&A: Gloria - How Will Shifting From A Few Longer Fasts, To Daily 24 Hour Fasts Affect Weight Loss?

Listener Q&A: Gloria - Should Hunger Signals Be Trusted?

Listener Q&A: Gloria - Should You Change Your IF Approach If Weight Loss Slows Down?

Listener Q&A: Rae - Does Matcha Tea Break The Fast?

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

STUFF WE LIKE

Instant Pot (Great for sautéing, slow cooking, and pressure cooking - especially if you want to make bone broth!)

Happy Scale App

Window App

REFERENCES

The Effects of Aqueous Extract and Residue of Matcha on Antioxidant Status and Lipid and Glucose Levels in Mice Fed a High-fat Diet

The Powdering Process with a Set of Ceramic Mills for Green Tea Promoted Catechin Extraction and the ROS Inhibition Effect

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!

Sep 04

Episode 20: Tired After Eating, Oil Pulling, Optimum Fasting Time, Fruit And GI Distress, Purposeful Calorie Restriction, Accidental Food, Probiotics, Kids And Fasting, And More!

5:2 , Fasting Approaches , Fruit , Intermittent Fasting , Meals , Mindsets , 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.

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

SHOW NOTES

Listener Q&A: Maren - What To Do If You Feel Tired When You Start Eating?

Listener Q&A: Meryl - Why Do I Feel Whoosie After Eating?

Listener Q&A: Sarah - Does Oil Pulling Break The Fast?

Listener Q&A: Julian - What's The Optimum Time For A Fast?

What Is 5:2 Fasting?

Listener Q&A: Maryellen - Why Can Fruit Cause GI Distress?

Fructose Malabsorption List

Melanie's Low Fodmap Guide

Listener Q&A: David - Is Purposeful Calore Restriction OK?

Listener Q&A: Alissa - Do Hunger Signals And Hunger Headaches Go Away With IF?

Listener Q&A: Alissa - Does An Accidental Bite Of Food Ruin Your Fast?

Listener Q&A: Alissa - When Should You Take A Probiotic?

Listener Q&A: Tasha - Should Kids Fast?

STUFF WE LIKE

Left Coast MCT Oil (Melanie likes this brand a lot, which is derived only from coconuts, has a nice C8/C10 ratio, and is quite affordable. However, it does come in a BPA-free plastic bottle, so consider transferring it to a glass bottle when you get it!)

Brain Octane MCT Oil (More expensive, as it is C8 only - which is faster assimilated and potentially more ketogenic.)

Clean MCT Oil (More expensive, as it is C8 only - which is faster assimilated and potentially more ketogenic.)

AC: The Power Of Appetite Correction (Bert Herring) (Gin loves this book!)

Prescript Assist (Awesome soil-based probiotic!!)

Rejuvenative Foods Fermented Food (Melanie is obsessed with their "Vegi-Delite", available at some Whole Foods)

REFERENCES

The impact of meals on a probiotic during transit through a model of the human upper gastrointestinal tract.

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 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!

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!!