SCIENTIFIC PAPERS

Many scientific papers are available (often in full form) via Google Scholar. If you have a college email ending in .edu, you can also sign up for Research Gate for full access to many "locked" papers. Colleges and even alumni accounts also often provide online library access, via resources like JSTOR.

FOOD SENSE

Get Melanie's app Food Sense to tackle your food sensitivities! Reactions to various “natural” compounds in foods can often create an array of health problems, from the GI tract to skin issues to neurological and hormonal imbalances. Food Sense helps you identify your potential food sensitivities and minimize food reactions. It includes an easily searchable catalogue of 300+ foods, revealing the general levels of amines, histamines, glutamates, oxalates, salicylates, sulfites, and thiols in various foods, as well nightshade status. It also features an overview of these various compounds, including typical reactions for those sensitive, and lists of foods high and low in them, as well as the ability to create your own personal lists, and quick instant access to the levels of these compounds for anything you may eat!

LUMEN (Measure Carb Vs. Fat Burning!)

Measure your fat or carb burning by the CO2 ratio in your breath! This technology wasn’t easily available to the public until now, with the breath-analyzing LUMEN device! You can get $25 off at the link melanieavalon.com/lumen, with the code MELANIEAVALON25.

(OTHER) PODCASTS!

BREATH FRESHENING!

Want to banish keto breath, without all the additives and sweeteners? Mix a drop or two of Organic Peppermint Oil with some water, in these perfectly sized, adorable glass bottles!

Wow Drops: IF friendly breath drops (they're SUPER potent!) 

Liquid Chlorophyll: Eating foods high in chlorophyll (like chlorella, green veggies, etc.) or supplementing can create fresh breath!

Earthpaste Toothpaste: Minimal but healthy ingredients for epic teeth cleaning and remineralization, available in lemon twist, cinnamon, wintergreen, spearmint. They're minimally sweetened with xylitol, except for the unsweetened spearmint, which Melanie loves! 

Uncle Harry's Flouride-Free Toothpaste - Peppermint : This awesome potent, natural, sweetener-free toothpaste contains just Bentonite clay, calcium carbonate, Purified, deionized, microfiltered water and ten parts per million of silver mineral (99.000% pure), sea salt, ionic minerals, mustard seed, essential oils of peppermint, eucalyptus, clove, wintergreen, and oregano. Gluten free, glycerin free, fluoride free, and vegan.

Uncle Harry's Natural Alkaline Miracle Mouthwash: This awesome, super potent, antimicrobial, sweetener-free mouthwash contains just Colloidal Silver Water, Sea Salt, Magnetic Earth, Purified Ocean Water, Active Ionic Minerals; Essential Oils of Peppermint, Eucalyptus, Clove, Wintergreen, and Oregano!

Dirty Mouth Toothpowder: Minimal but healthy ingredients for epic teeth cleaning and remineralization.

AT HOME BLOOD TESTS (30% Off!)

LetsGetChecked: LetsGetChecked provides easy, affordable access to at home lab tests - no doctor's order required! They feature a range of tests including metabolic tests, hormonal profiles, cortisol stress tests, Vitamin D, thyroid (including the important free T3!), celiac test for gluten sensitivity, iron tests, a COVID test (coming soon), and so much more! You can get 30% off site wide, at trylgc.com/ifpodcast with the code IFPODCAST30

KETO AIDS

Keto-Mojo Ketone And Glucose Blood Meter: This meter provides the most accurate measuring of your ketones and blood glucose! And check out Episode 47 for an in-depth conversation all about ketosis with the company's founder, Dorian Greenow.

Ketone Strips: You can use these to measure the levels of ketones in your urine. (Note that the amount in your urine may or may not be indicative of your actual ketogenic state.)

MCT Oil: MCT oil is a refined version of coconut or palm oil, and is high in medium chain triglycerides which support ketone production. You can add it to food, or possibly to your coffee during your fast (It's QUITE a debate!). Check out episode 20 for more info! Recommended brands: Left Coast (derived only from coconuts with a nice C8/C10 ratio and quite affordable, but does come in a BPA-free plastic bottle, so consider transferring it to a glass bottle when you get it!), Bulletproof Brain Octane Oil and Clean MCT. (These last two are more expensive, as it is C8 only - which is faster assimilated and potentially more ketogenic).

CBD (50% Off With Free Shipping!) 

CBD supports the body's natural cannabinoid system, and can address an array of issues, from sleep to stress to chronic pain, and more! Feals makes CBD oil which satisfies ALL of Melanie's stringent criteria: it's premium, full spectrum, organic, tested, pure CBD in an organic MCT oil carrier! Feals delivered directly to your doorstep.  Go To https://feals.com/ifpodcast To Become A Member And Get 50% Off Your First Order, With Free Shipping! (Note that this link is case sensitive, and sometimes finicky. If it doesn't work, try copying and pasting in a new browser, and/or typing it in a new browser.)

EXERCISE AIDS

Caffeine Pills: Please don't take "pre-workout" supplements during your fast, which often contain autophagy-halting protein, insulin-instigating sweeteners, and inflammation-encouraging fillers. Instead, just have some coffee, or if not a coffee fan, caffeine pills. This brand contains no fillers - just caffeine and gelatin capsules.

MAGNESIUM

Struggling with stress, sleep, or bowel movements? Our modern diet is often deficient in the mineral magnesium, which is involved with all enzymes in the body that use ATP for energy, and is vital for a healthy heart, gut, bones, digestion, immune system, and life in general! Supplementing with magnesium, either orally or transdermally with an oil or lotion, can aid sleep, stress, and energy production, among a host of other things. 

Natural Calm: Magnesium in a highly absorbable drink form, available in various flavors. Melanie likes the all natural, unflavored form.

Ionic Magnesium: Magnesium in a highly absorbable ionic form. Doesn't taste the best, but you can down it like a shot! We recommend trying the ReMag or Good State brands.

Transdermal Magnesium: This is a great way to build up magnesium stores throughout your body. You put this magnesium spray on your skin, which sucks it up and transports it where needed. Note that it can sting in the beginning when you start using it, as your body sucks it up so fast! This should stop as you build up and replenish your magnesium stores.

SERRAPEPTASE

 Serrapeptase is a proteolytic enzyme created by the Japanese silk worm. When taken in the fasted state, it enters the bloodstream and breaks down unwanted proteins, fibrous tissue buildups, and overgrowths. It can work wonders for clearing mucous and sinuses, breaking down fibroids and adhesions, easing pain and inflammation, and so much more! Check out IFpodcast.com/serrapeptase for more information, formulation, dosages, and our recommended brands!

SUPPLEMENTS

In general, we recommend getting most of your nutrition and vitality from healthy whole foods. That said, here are some supplements we do recommend!

ATRANTIL (10% Off! - Beat IBS!) 

On episode 79, we discuss the amazing Atrantil with its founder Dr. Kenneth Brown. Atrantil can help you beat IBS and SIBO, particularly for those who are methane dominant. Atrantil contains natural herb compounds which work syngeristically to control bacteria in the small intestine, while also providing antioxidant and other GI benefits. You can use Atrantil to reduce (or even eliminate!) gas, bloating, constipation, and diarrhea,  and also to support digestive health in general! You need to give the product a full 30 days to evaluate it's effectiveness, as it can take that long to get your gut bacteria back in line, but it's so worth it!! Use the link lovemytummy.com/ifp with the code IFP, to get 10% off your purchase!

BiOptimizers (Discounts And Free Products!)

A company whose mission is to fix your digestion! BiOptimizers makes a range of awesome supplements, including digestive and proteolytic enzymes, gluten-hacks, a "one size fits all" superstar probiotoic (P30m!), HCL, and more! Check out the interviews we had with their founder, Wade Lightheart, in episodes 74 and 84! Check out the most recent shownotes for our current discount or freebie!

GRASS-FED ANCESTRAL SUPPLEMENTS (10% Off!)

These grass-fed, pasture-raised organ supplements from New Zealand are simply AMAZING. They contain NO fillers, and technically, they’re “food!” In the Chinese medicine tradition, think of this as “like supports like!” Taking these supplements can help fill in nutritional deficiencies, without the need to actually eat beef organs (for the squeamish among us!) I cannot recommend these enough!!

Use the link melanieavalon.com/ancestral with the code melanieavalon to get 10% off!!

OPTIONS INCLUDE: 

• Grass Fed Desiccated Beef Organs (Liver, Heart, Kidney, Pancreas, Spleen)
• Grass Fed Desiccated Beef Liver — Natural Iron, Vitamin A, B12 For Energy
  
• Grass Fed Desiccated Beef Heart  - Natural CoQ10, Supports Heart, Mitochondrial & Blood Pressure Health
• Grass Fed Bone Marrow — Whole Bone Extract (Bone, Marrow, Cartilage & Collagen)
• Grass Fed Beef Spleen —  Immune, Allergy, Iron (5 X's More Heme Iron Than Liver)
• Grass Fed Desiccated Beef Pancreas - Digestive & Proteolytic Enzymes (including trypsin) & Pancreatic Support
• Grass Fed Beef Brain (with liver) — Supports Brain, Mood & Memory Health 
• Grass Fed Thymus With Liver  — Supports Immune & Allergy Health
• Grass Fed Kidney - (High In Selenium, B12, DAO) Supports Kidney, Urinary, Thyroid & Histamine Health
• Grass Fed Adrenal Cortex With Liver 
• Grass Fed Bovine Tracheal Cartilage 
• Grass Fed Prostate With Liver 
• Grass Fed Natural Desiccated Thyroid
• Grass Fed Intestines w/ Tripe (Stomach)
• Grass Fed Gallbladder (w/ Ox Bile and Liver) 
• Grass Fed Beef Lung (w/ Liver) 

NATURAL ANTIMICROBIALS (FOR YEAST, BAD BACTERIA, PARASITES, ETC.)

• Alli-C Allicin: This is a compound found in garlic, and is great for dealing with candida and bad bacteria, to support a healthy gut microbiome.
• Oil of Oregano: Oregano is rich in the antimicrobial compounds Carvacrol and Thymol. This stuff is super powerful though, so consider taking it for brief stints, or when you feel like you're coming down with a cold. 
• Gin likes this natural extract, high in antioxidants, for immune support! (
• Monolaurin: This derivative from coconut is HIGHLY supportive of the immune system, and actually naturally present in breastmilk for that very purpose! Cannot recommend enough! 
• Manuka Honey: Manuka honey from New Zealand is consistency shown to be highly antimicrobial. In one study, it knocked out EVERY pathogen tested out of dozens, including antibiotic-resistant strains of bacteria! It's super pricey, but arguably super worth it. Don't be scammed though - you want to get legit, raw, certified brands with high UMF (or other credibly certified) ratings of their active power, like Wedderspoon, Comvita, Kiva, and YS Eco Bee. 
• Buckwheat Honey: Want an antimicrobial honey that won't potentially break the bank like Manuka? Buckwheat is the answer!
• HealthForce's SCRAM: Melanie's all time favorite for parasites and other bad buggers! This wonderful ORGANIC formulation contains clove, wormwood, and black walnut, with additional enzymes and liver support, and no fillers to boot!
  

GUT SUPPORT

Restore: Restore is an amazing supplement containing Terrahydrite™, a proprietary formulation of Aqueous Humic Substances and trace mineral amino acid complexes which has been shown to actually heal and seal the “tight junctions” forming the gut lining. This can help you beat leaky gutter, seal with food intolerances, boost your immune system, and so much more! While not a probiotic, restore has also been shown to foster a beneficial gut microbiome. Basically, you want restore in your life!

Some good enzymes for digestive support include Enzymedica's Digest Gold (and their other lines) and Pure Encapsulations' Digestive Enzymes Ultra 

HCL: Proper digestion is key for health, yet it often becomes distressed due to modern food choices, gut dysbiosis, leaky gut, antibiotics, stress, and PPIs, among other things. Hydrochloric acid (HCL) is naturally produced in the stomach to break down protein and fat, and supplementing with it may greatly enhance digestion in some individuals. To use HCL, start with the minimum dosage, then slowly increase at each meal by one capsule, until you feel a warm sensation in your stomach. You can plateau at that number of capsules, before eventually titrating off, if desired. (Studies indicate supplemental HCL does not affect the gastrin hormone which regulates HCL production, so you shouldn’t have to worry about dependency. On the contrary, improved digestion from HCL supplementation may encourage an ultimate return to homeostasis and natural HCL production.) 

Ox Bile: Supplementing with Ox Bile can assist you in breaking down fat, especially if you lack a gallbladder. 

DIGESTIVE ENZYMES: Digestive enzymes can be great for supporting the breakdown of proteins, fats, and carbohydrates, if you suffer from digestive distress. Melanie personally likes the Enzymedic line (pick your strength/formulation based on your issue and needed support). For a super potent blend, try out Source Naturals Essential Enzymes Ultra.

Trace Mineral Drops: Add these to your water (they don't break the fast) to assure you're getting all the minerals ya need!

Colostrum: Colostrum is a milky substance rich in which innovates a newborn's gut to support intestinal health and a robust immune system. You can supplement with colostrum derived from cow or goat milk to instigate rapid repair of your gut! Melanie suggests breaking your fast with it. 

Prebiotin Prebiotic Fiber Powder: Gin loves this prebiotic fiber to support your gut microbes!

DeSouza's Liquid Chlorophyll: You can take chlorophyll as an internal deodorizer!

Vegan Omega 3 From Algae: Omega-3s are vital for healthy cellular membranes, brain health, and a host of other things. While Melanie recommends getting Omega  3s from low toxin fish, vegetarians and vegans can be hard pressed to get enough, as the form of omega-3 fats found in plants, ALA, must be converted into the body’s preferred form of EPA and DHA. The body’s conversion rate may be a shockingly low 2–10 percent, and some people harbor genetic mutations that further limit this conversion. If you're vegan or vegetarian, we definitely recommend an algae-based Omega 3 supplement.

Fermented Cod Liver Oil: If you REALLY want to support your health with fat-soluble vitamins and Omega-3s, look no further than fermented cod liver oil! Don't like the taste? You can also rub it into your skin!

Collagen Peptides: These are fantastic for supporting hair growth. Consider breaking your fast with them! Melanie currently uses the Bulletproof Brand, but also recommends Vital Proteins. Her recent research indicates that marine based peptides may be better than bovine-based. 

L Glutamine: Great for healing the gut and/or dealing with sweet cravings. (Ep. 33)

Gymnema Sylvestre: This can help address sweet cravings.

Vitamin D: Vitamin D (which is actually a hormone) is SO important for SO many things! While the natural form from the sun is best, you can also supplement to boost your levels. But choose your brand wisely, to assure assimilation and purity. K2 also helps the assimilation. (ep: 30)

Organic Activated Charcoal Powder: This stuff is great for cleansing, teeth whitening, and so much more!!! 

C-Salts: These are great for easily assimilated, buffered vitamin C and electrolytes. 

Pau D'Arco: This is great for combatting candida, mitigating sugar cravings, and makes a great tea!

Dandelion Root: Dandelion stimulates bile production and aids digestion and detoxification. You can get it as supplement as linked, or eat it fresh!

Turmeric: Turmeric is a common spice in Indian cuisine, known for it's bright orange color. It's a great natural anti-inflammatory with a myriad of health benefits! You can pick it up in the spice aisle (make sure to get organic), or get it online, like the linked product.

Organic Milk Thistle Extract Powder: For Liver Support - Milk thistle has been consistently shown to help the liver regenerate!

ALLERGY SUPPORT

Quercetin: Great allergy support!

ADRENAL SUPPORT

Liquid Gymnema Extract: This herb actually temporarily turns off your sweet receptors, helping combat sugar cravings. It's also an antifungal!

Results RNA ACZ Nano Advanced Cellular Zeolite Extra Strength: Fantastic for detox on a cellular level!

GREEN CHEF (GET A DISCOUNT!)

Green Chef: Want to make the meals in your window healthier, high quality, and a breeze? Green Chef is a fantastic, USDA certified organic meal-deliver service, with Paleo, Vegan, Vegetarian, Pescatarian, Mediterranean, Heart Smart, Lean & Clean, Keto, Gluten- Free, and Omnivore plans! You receive freshly picked, pre-measured, perfectly portioned, mostly prepped ingredients, with easy to follow step by step instructions, shipped straight to your door! Use The Link GreenChef.us/IFPODCAST75 For A Total Of $75 Off - That's $25 Off Your First Three Boxes!

PREP DISH (Free 2 Week Trial!)

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! Get a free 2 week trial at Prepdish.com/ifpodcast! You'll get weekly gluten-free and Paleo grocery and recipe lists!!

COOKING

Instant Pot: If you invest in just one kitchen cooker, Melanie recommends the Instant Pot, which combines a Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, Sauté, Yogurt Maker and Warmer! So. Many. Things. But the true beauty is the PRESSURE COOKER, which drastically reduces cooking times by cooking with pressure. It's great for breaking down inflammatory plant compounds while maintaining nutrients, and can even turn tough, collagen-rich shanks—which would take all day in a slow cooker—into delicious tenderness in under an hour! And the best thing to make with it? Bone broth!!  

Manual Meat Grinder: Melanie loves this affordable grinder to make her own ground beef and tartar!

The Wonder Mill: Gin uses this mill to mill her own wheat for her homemade bread!

FOOD AND DRINKS

Australis Barramundi: Melanie's FAVORITE fish!! Australis utilizes sustainable practices to raise delicious barramundi fish with fantastic omega-3 levels, tested to be free of mercury and other toxins! They raise their fish responsibly, paying the utmost care to animal health, employee safety, and environmental sustainability, flash freezing their fish at peak freshness! Their barramundi are easy to cook, and even kids love the mild and buttery taste! You can find Australis Barramundi in the freezer section of many fine grocery stores, including Whole Foods! Check out the betterfish.com for more information, and specifically www.thebetterfish.com/why-barramundi for all the awesome benefits! You can also follow Australis: @thebetterfish on Instagram, Twitter, Pinterest, and Facebook! Go To Better.Fish/ifpodcast For An In Store Coupon!

Bulletproof Coffee: Not to be confused with putting butter in your coffee, this is the Bulletproof brand of coffee, which Melanie loves. It's tested to be specifically toxin and mold free.  

Fermented Sauerkraut/Veggies Brands: When buying fermented foods, it's key to purchase refrigerated, non-pasteurized versions (at least if you want the probiotic benefits!). You can find these at many Whole Foods. Here are Melanie's favorites: Rejuvenative Foods (Her all time favorite! You can find them at some Whole Foods, or order online. Their Organic Raw Salt-Free Vegi-Delite Zing Salad is AMAZING, and also their Organic Raw Salt-Free Cabbage-Dill-Sauerkraut) , Wildbrine  (Love their Organic Arame Ginger Salad and Red Beet & Red Cabbage), and Farmhouse Culture (Try the the Organic Horseradish Leek and Classic Caraway! Yum!)

Redmond Salt: Conventional table salt is refined to the point of only containin two minerals (sodium and chloride), while ALSO containing anti-caking agents and sugar (dextrose). Fail. Redmond salt, on the other hand, is an ancient sea salt minded in Utah, which features a whopping 84 minerals and trace elements, and is highest in iodine and calcium of all the natural salts, with less potential for any radioactive elements. Basically, redmond salt for the win! (ep: 30)

The New Artisan Bread in Five Minutes a Day: The Discovery That Revolutionizes Home Baking (Jeff Hertzberg M.D.) - The book with Gin's famous homemade bread recipe!

Concentrace Trace Mineral Drops: Add These Mineral Drops To Your Purified Water For Perfect, Health- Supporting Water!

Gallon Jars: Use These Glass Gallon Jars To Fill With Filtered Water From Ralphs/ Kroger/ Whole Foods/ etc.

Vacu Vin - Use these stoppers to make your wine last longer in the fridge!

Private Preserve Wine Preservation System - Use this inert gas to remove oxygen from wine bottles, making it last longer!

ORGANIC WINE (DRY FARM WINES - Get A Bottle For A Penny!)

Government regulations make it near impossible to know just what is in any given wine. If you react negatively to wine, you might actually be reacting to its additives (sugar, sulfites, stabilizers, colorizers, fining agents, etc.), pesticides (which are particularly concentrated in conventional grapes) and/or mycotoxins. For this reason, we strongly encourage you to purchase organic or biodynamic wines, which are available at decent prices at Trader Joe's, Whole Foods, and Sprouts. (Melanie's favorites include Albero Tempranillo, Bonterra Cabernet, A to Z Pinot Noir, Candoni Pinot Grigio, and Emiliana Chardonnay.)

That said, many wineries implement organic practices without the certification, due to financial costs, lack of need, or even the stigma of “organic” wines. We wholeheartedly recommend you check out Dry Farm Wines. They travel the world and conduct lab tests to find small, sustainable wineries which produce all natural, organic wines with no additives or pesticides, and which are low alcohol (<12.5%), sugar free (<1 g/L), and mold-free! We personally sought to partner with them for listeners of the podcast! Check out DryFarmWines.com/IFpodcast for more information, and to get a bottle for a penny with your first subscription, shipped straight to your door! #Wine #Winning

BLUE LIGHT BLOCKING GLASSES  (15% Off!)

One of the things Melanie used every single day of my life without exception is blue-light blocking glasses.  They're key for regulating sleep, reducing anxiety, and so much more.  (Check out her interview with Andy Mant - founder of BLUBlox - on The Melanie Avalon Biohacking Podcast!) Plus, did you know the majority of blue light blocking glasses on the market don't block their purported wavelengths, and that you actually want to use different types of glasses depending on the time of day, season, and your personal body? Did you know just a tiny exposure to artificial light can completely offset your circadian rhythm? You do NOT want to miss this fascinating conversation - it might just be a game changer for you!

Use the code ifpodcast at Blublox.com for 15% off! For every purchase, BluBlox donates a pair of glasses to someone in need!

SLEEP HACKS

Dr. Kirk Parsley's Sleep Remedy: This is the ultimate sleep supplement, which Melanie cannot recommend enough! It was developed by Dr. Kirk Parlsey after years of research and experimentation to naturally restore sleep to the sleep-deprived, insomniac Navy Seals. Rather than knocking you out with drugs, this simply provides the necessary neurotransmitters and nutrients in the perfect amounts to naturally support your body's sleep process. Melanie recommends choosing the new Sleep Remedy Capsule versions, which contain NO fillers! She also recommends starting small, and titrating up as needed. Rather than taking the recommended multi-capsule dosage, she's actually personally found the best effects with a mere 1/4 - 1/3 of a capsule! Oh hey sleep efficiency AND money saving!! Use the code MELANIEAVALON for more savings. Yey yey. 

Home-it Adjustable Bed Risers or Furniture Riser bed lifts: Stop sleeping completely flat! Use these risers to tilt the head of your bed, supporting lymph drainage from your brain and better detox while sleeping!

Hypnoser Weighted Blanket 2.0: Sleeping with a weighted blanket mimics the feeling of being held, encouraging more restful, sound sleep!

Gravity Weighted Sleep Mask, Made by the Creator of the Gravity Blanket, For Sleep and Stress: Like the gravity blanket, these weighted masks create a comforting feeling, while blocking sleep-disturbing light to boot!

Chilipad: Use this pad to perfectly regulate your sleep temperature! Get rid of shivers, night sweats, everything!! Melanie will NEVER stop using this one!! Use The Code MA25 For 25% Off The Chilipad, Or The Code MA15 At Chilitechnology.com For 15% Off Their Ooler!

Melanie's EMF Canopy!: EMF Protection from Radiation Sophisticated Box Canopy, EMF Shield Swiss Natural Cotton Comes with Free Under Bed Floor Protection (Full)

f.lux: Install this FREE program on your computer. Like Now. The f.lux program slowly shifts the color tones of your computer to block sleep-disrupting, melatonin thwarting blue light. Simply tell it when you want to get up, and it makes all the adjustments for you! You'l l never look at your computer the same way again. Literally. (And if you ever accidentally turn it off for a second at night, you'll get hit by the overwhelming 'normal" light from your computer and immediately be stimulated and just be like... how was I looking at that at night??) 

Magnesium: Magnesium is the ultimate relaxation, calming mineral, and is vital for sleep. Check out the Magnesium section above to really rock your sleep world.

THE GOAT MATTRESS!!  (5% Off Coming Soon!)

My Green Mattress: Yep, this is THE "goat" mattress Melanie famously discussed! She has the Pure Echo, and absolutely LOVES it!! Having a non-toxic mattress can be KEY for health - after all, you spend 1/3 of your life on it!! My Green Mattress makes totally affordable, organic, healthy mattresses made from organic cotton and wool, and free from chemicals, flame retardants, and other nasties. Plus, they're very comfortable!! They've also got a 10 year warranty, and a 100 day return policy. Even better? If for some reason you don't like it in that time period, (unlikely), My Green Mattress will help you find a charity to donate it to, and then refund it. HOW COOL IS THAT??? COUPON CODE COMING SOON!!

OUR BOOKS

What When Wine: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine (Melanie Avalon): Melanie's book on finding your personal Paleo and IF protocol, the health benefits of wine, a social guide to IF, 50 AMAZING gluten-free recipes, and much more!

The Yoga of Eating: Transcending Diets and Dogma to Nourish the Natural Self  (Charles Eisenstein): A fantastic book if you want to cultivate a healthy mindset around food, your body, and/or deal with thoughts of restrictive eating. The Audiobook is narrated by Melanie!

OTHER BOOKS

Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones:  (James Clear): Learn how making small changes each day can lead to big results. This books explores the science of breaking bad habits, starting new good ones, and how your identity and sense of self plays into everything!

The 5 Second Rule: Transform your Life, Work, and Confidence with Everyday Courage (Mel Robbins) - Mel Robbin's book teaches you an epic brain trick to stop bad habits and start new effortless habits and life changes, stop fears and worries, and more! Melanie cannot recommend it enough!!

The Paleo Solution: The Original Human Diet (Robb Wolf): The foundational Paleo Bible - Melanie's favorite!

Wired To Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You  (Robb Wolf) : This book goes into great detail about the individuality of glycemic control, and provides a special protocol for determining the best foods for your blood sugar.

The Upside of Stress: Why Stress Is Good for You, and How to Get Good At It  (Kelly McGonigal) : Not all stress is bad for you! Mindset is everything! Stop stressing peops!

The Bulletproof Diet: Lose up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life (Dave Asprey): All about the low-carb, mostly whole foods Bulletproof Diet, which seeks to minimize toxins in your diet.

Head Strong: The Bulletproof Plan to Activate Untapped Brain Energy to Work Smarter and Think Faster-in Just Two Weeks (Dave Asprey): A great book if you're obsessed with biohacking (or want to start) and want to rock your mitochondria to supercharge your life.

The Obesity Code: Unlocking the Secrets of Weight Loss: (Dr. Jason Fung) A favorite of Gin's, and the fasting community at large! Dr. Fung's Foundational work! This book is what convinced Gin to take up clean fasting.

The Hungry Brain: Outsmarting the Instincts That Make Us Overeat: (Stephan Guyenet) A fantastic book on how the brain's neurological circuits and hypothalamus affect appetite, cravings, satiety, body weight, and more!

The Diet Myth: The Real Science Behind What We Eat (Tim Spector): We love this book about gut health and what we should eat and why.

The Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat (Paul Jaminet and Shou-Ching Jaminet):  Melanie loves this book which takes a scientific look at which foods perfectly suit our bodies to support health and reverse disease. It's a whole foods, Paleo-ish approach, but with a higher carb intake from sweet fruits and "safe starches."

The Power of Habit: Why We Do What We Do in Life and Business (Charles Duhigg):  Learn all about the neurological wiring of habits, and how to change them for the better.

The Happiness Project: Why I Spent a Year Trying to Sing in the Morning, Clean My Closets, Fight Right, Read Aristotle, and Generally Have More Fun (Gretchen Rubin):  In this super fun book, Gretchen Rubin retells her experiment to do all the things which supposedly make us "happy"... to see what happens!

The Biology of Belief 10th Anniversary Edition: Unleashing the Power of Consciousness, Matter & Miracles (Bruce H. Lipton):  Written by a scientist,  this looks at how our thoughts and mind shape our body and biology.

The Bone Broth Miracle: How an Ancient Remedy Can Improve Health, Fight Aging, and Boost Beauty(Bruce H. Lipton)  (Ariane Resnick): Chef Ariane Resnick developed the 50 amazing gluten-free recipes for Melanie's new What When Wine book, and this is her own book with ALL the details on bone broth! It makes making bone broth a BREEZE, and includes so many awesome recipes (including bone broth based soups!) 

Gut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia (Natasha Campbell-McBride): This book details Dr. Campbell-McBridge's GAPS diet - a progressive diet based on bone broths, healthy fatty acids, fermented foods, and well cooked meat and vegetables, to heal the gut (particularly Leaky Gut!), solve digestive issues, and even address neurological problems (Dr. Campbell-McBridge originally developed the diet to address autism.)

The Salt Fix: Why Experts Got It All Wrong - and How Eating More Might Save Your Life (James J. DiNicolantonio): Is current conventional wisdom about salt... wrong? Should you actually embrace salt, not fear it? Get the full history and downlow in this fascinating book!

Brain over Binge: Why I Was Bulimic, Why Conventional Therapy Didn't Work, and How I Recovered for Good (Kathryn Hansen): Even if you don't struggle with binge eating, this is a great book for information on "Rational Reasoning" to deal with cravings and urges. Just say no! (Episode 33)

The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever (Mark Sisson) Awesome book for those interested in trying keto! (Episode 33)

Primal Endurance: Escape chronic cardio and carbohydrate dependency and become a fat burning beast! (Mark Sisson) Awesome book for those interested in pairing endurance exercise and a healthy diet! (Episode 35)

The Magnesium Miracle (Second Edition) (Carolyn Dean M.D. N.D): Want to learn more about magnesium? This book has got you covered! (Episode 33)

The Four Tendencies: The Indispensable Personality Profiles That Reveal How to Make Your Life Better (and Other People's Lives Better, Too) (Gretchen Rubin): Learn about four hidden personality types that drive everything we do, so you can further #hack your life performance and understand yourself and others better! (Episode 33)

Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence (Rick Hanson): Learn how to retrain your brain to focus on the good, and cultivate a positive mindset!

Effortless Healing: 9 Simple Ways to Sidestep Illness, Shed Excess Weight, and Help Your Body Fix Itself  (Dr. Joseph Mercola): A great overview of some easily implementable steps for health! 

Healing With Whole Foods: Asian Traditions and Modern Nutrition (3rd Edition) (Paul Pitchford): An AMAZING overview of all things Chinese Medicine for healing yourself with foods. It's got amazing information on food combining, the yin and yang of foods, and just EVERYTHING. Melanie cannot recommend this book enough! It's like a reference manual! 

Healthy Gut, Healthy You  (Dr. Michael Ruscio): An overview of the complexities of the gut microbiome, and how to personally address your digestive issues and health.

The Blue Zones, Second Edition: 9 Lessons for Living Longer From the People Who've Lived the Longest (Dan Buettner): A fascinating look at the diet, habits, and lifestyles of the world's longest lived people.

The Toxin Solution: How Hidden Poisons in the Air, Water, Food, and Products We Us e Are Destroying Our Health--AND WHAT WE CAN DO TO FIX IT (Joseph Pizzorno): A wonderfully thorough exploration on the various environmental and food toxins we're exposed to, how to minimize them, and how to "detox" and get your health back with dietary and lifestyle changes.

Vibe: Unlock the Energetic Frequencies of Limitless Health, Love & Success (Robyn Openshaw): A look at how the energetic frequencies of food affect our health. 

You Can Heal Your Life (Louise Hay), You Can Heal Your Body (Louise Hay): Great books on how changing your mindset can affect your life, health, productivity, body, and more!

The Paleo Cure: Eat Right for Your Genes, Body Type, and Personal Health Needs - Prevent and Reverse Disease, Lose Weight Effortlessly, and Look and Feel Better than Ever (Chris Kresser): A great comprehensive overview of food's effects on the body, inflammation, and health, and how to take your health and life back through dietary changes!

The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight (Dr. Valter Longo): A Comprehensive overview of fasting-expert Dr. Valter Longo's research and philosophies on aging healthier and extending life expectancy. It's medical approach is based on his 5 Pillars of Longevity, where each pillar looks at several key factors that influence our chances of optimal health. The practical application combines a healthy, every day, pescatarian eating plan (the "Longevity Diet") with a 5-day fasting-mimicking diet, or FMD, done intermittently throughout the year.

The Warrior Diet: Switch on Your Biological Powerhouse For High Energy, Explosive Strength, and a Leaner, Harder Body (Ori Hofmekler): Ori Hofmekler’s foundational book on intermittent fasting, including its historical background, and how it benefits the body to make you stronger!

The 7 Principles of Stress: Extend Life, Stay Fit, and Ward Off Fat-What You Didn't Know about How Stress Can Reboot Your Mind, Energy, and Sex Life (Ori Hofmekler): Ori Hofmekler’s latest book, which dives into the intense details of how IF and stress can make you stronger!  This book is EPIC!! Cannot recommend it enough! It will totally alleviate any fasting fears, and help you understand how to grasp resiliency through diet and lifestyle.

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.

Unlock Your Muscle Gene: Trigger the Biological Mechanisms That Transform Your Body and Extend Your Life (Ori Hofmekler): Ori Hofmekler’s foundational book on intermittent fasting, including its historical background, and how it benefits the body to make you stronger!

The Anti-Estrogenic Diet: How Estrogenic Foods and Chemicals Are Making You Fat and Sick (Ori Hofmekler): How to boost your health and fitness by addressing your estrogen levels through diet and lifestyle.

The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It (Kelly McGonigal): A wonderful book on how our brain dictates our behavior, and how you can hack it for ultimate willpower!

The Art of Fermentation: An In-Depth Exploration of Essential Concepts and Processes from around the World (Sandor Elliz Katz). A beautiful comprehensive book detailing the history, art, and chemistry of fermented products, including how to basically ferment ANYTHING yourself. I cannot recommend this book enough! It’s so detailed, fascinating, and simply gorgeous!

Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods (Sandor Elliz Katz). An approachable, how-to guide for fermenting #allthethings at home!

Deep Nutrition: Why Your Genes Need Traditional Food (Catherine Shanahan M.D.) Both Gin and Melanie love this book, which goes DEEP into the science of how your health is affected by your genes, environment, eating choices, gut microbiome, and more!

The Healing Power of Essential Oils: Soothe Inflammation, Boost Mood, Prevent Autoimmunity, and Feel Great in Every Way (Eric Zielinski D.C.): A wonderful, comprehensive guide to tackling health issues and living a vibrant life with the use of essential oils. How have we not used these before??

Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life Kindle Edition (Max Lugavere): A wonderful look at how foods affect your brain, and how you can use that to your advantage for epic brain power and longevity!

Dirty Genes: A Breakthrough Program to Treat the Root Cause of Illness and Optimize Your Health (Ben Lynch ND.): This amazing book looks at various genetic SNPs that can affect your mood, energy levels, health, and life. Better yet, it teaches you how to address them with diet, and even better, use them to your advantage!!

The Untethered Soul: The Journey Beyond Yourself Michael A. Singer - Melanie's all time favorite book on mindfulness and how to stop associating your identity with your thoughts. This book could, quite possibly, change your life!!

Wake/Sleep: What to Eat and Do for More Energy and Better Sleep (Ariane Resnick): Filled with recipes for food and DIY health and beauty treatments, Wake/Sleep is two books in one: one half has advice and tips on staying alert and energetic, but turn the book over and discover the best ways to calm down, relax, and fall asleep.

KetoFast: Rejuvenate Your Health with a Step-by-Step Guide to Timing Your Ketogenic Meals (Dr. Joseph Mercola) : A guide to using the principles of ketogenic eating, meal planning, and timing to treat disease, promote weight loss, and optimize health. This book is seriously FANTASTIC!!

Healing Lyme: Natural Healing of Lyme Borreliosis and the Coinfections Chlamydia and Spotted Fever Rickettsiosis (Stephen Harrod Buhner): Stephen Buhner's foundational work on Lyme disease reveals the scientific workings of the Lyme bacteria in the human body, and how to construct an herbal protocol to conquer the bacteria and regain health. The audiobook is narrated by Melanie!

Switch On Your Brain: The Key to Peak Happiness, Thinking, and Health (Dr. Caroline Leaf): Written by a cognitive neuroscientist, this book explores how your thoughts change the manifestation of your genes and cells! It provides guidance for better health and wholeness through correct thinking patterns.

Think and Eat Yourself Smart: A Neuroscientific Approach to a Sharper Mind and Healthier Life (Dr. Caroline Leaf): Learn how your thoughts affect how food affects you, why there is no one "right" diet, and the importance of certain food choices for health.

Switch On Your Brain: The Key to Peak Happiness, Thinking, and Health (Dr. Caroline Leaf): Written by a cognitive neuroscientist, this book explores how your thoughts change the manifestation of your genes and cells! It provides guidance for better health and wholeness through correct thinking patterns.

The Longevity Solution: Rediscovering Centuries-Old Secrets to a Healthy, Long Life (Dr. Jason Fung and Dr. James DiNicolantonio): An exploration of how dietary and lifestyle factors - including types and amounts of protein, polyphenols, calories, fasting, coffee, tea, and wine - affect longevity!

AUDIBLE AUDIOBOOKS (Get One Month Free!)

Audible 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!

BATH AND BEAUTY

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!

PET STUFF

Check out episode 22 for our epic discussion of IF and pets! Long story short, IF may be ok for dogs, but probably not cats, In any case, a ton of modern pet food today is likely downright toxic to our dear animals 🙁 Try out these brands below.

Primal Pets Freeze Dried Pet Food: Simply add water to these these dehydrated, raw nugets if you want to feed your pets super natural, clean food mimicking their natural diet... without having to blend up your own raw meat yourself.

Natural Balance Limited Ingredient Dry Cat Food: A great limited ingredient, grain-free dry pet food.

Feline Pine Cat Litter: Melanie loves this litter! It smells like a beautiful pine forest and doesn't track!

RED LIGHT THERAPY (JOOVV)

JOOVV: These amazing, affordable at-home red light therapy infrared devices are EPIC for health, inflammation, water retention, skin tightening, sleep, cellular rejuvenation, and so much more! Using the devices can seriously transform your skin and overall health! Melanie has the mini, and keeps it on her desk while working during the day. She's a bit obsessed!!  Plus, they have a full money back guarantee! Nothing to lose, and *SO* much to gain! If you use the link joovv.com/ifpodcast with the code IFPODCAST, you'll receive a discount from Joovv!

INSIDE TRACKER

Inside Tracker provides start to finish blood tests, with personalized, detailed, easy-to-understand analysis and recommendations! It's the Ultimate Tool In Biohacking!
Get 20% Off SITE WIDE at melanieavalon.com/getinsidetracker with the code MELANIE20.

CLEAN AIR - MOLEKULE

MOLEKULE: Clean air is vital for health! Molekule air purifiers actually work on molecule level (thus the name!) to eliminate - not just mask or neutralize - indoor air pollution, including pollutants 1000 times smaller than traditional HEPA filters! Say goodbye to viruses, mold, airborne chemicals, bacteria, and allergens! After all, if you’re breathing clearer with serrapeptase, don’t you want to breath cleaner air to boot? GO TO MOLEKULE.COM AND USE THE CODE ifpodcast10 AT CHECKOUT FOR 10% OFF YOUR FIRST ORDER!

OTHER

Vibration Machines: These machines are fantastic for passive exercise, lymph stimulation, and detox! Gin and Melanie both have the large but totally affordable Confidence Fitness Platform Fitness Machine, while Melanie also has the LifePro Power Plate Exercise Machine for under her desk!

Cell Spa Ionic Detox Machine Foot Bath Aqua Spa Cleanse: Melanie loves this machine to draw toxins out of your body by ionizing your system. It's effective at drawing out heavy metals and other toxins! You can use it with this Ivation Foot Spa Massager for a comforting, warming, massaging, DETOXING foot bath! 

Terrain Mat: Terrain mats are great to put on your desk to keep you active and moving at a desk job!