with GIN STEPHENS and MELANIE AVALON
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Hi friends! Here's a list to all the random stuff that comes up on the podcast that we talk about liking/loving/needing/etc. Have fun!
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.
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!
Follow Our Himalaya App Playlist "Intermittent Fasting Podcast Stuff We Like” For All The Other Podcast Episodes We Talk About!
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.
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 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.)
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.
Window - Fasting Tracker App: An iOS app developed by Gin's son to help you track your windows!
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.
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 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!
In general, we recommend getting most of your nutrition and vitality from healthy whole foods. That said, here are some supplements we do recommend!
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!
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!
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!!
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!
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.)
Prescript Assist: Ok, there are a LOT of probiotics out there, which can radically help (or sometimes hinder) gut function. We recommend experimenting with different probiotics to find the ones that work for you. That said, Prescript Assist is a soil-based probiotic which Melanie loves, and which works for lots of people with digestive distress. It's the type of bacteria we would have naturally been consuming on fruits and vegetables via dirt (which we we now spray with pesticides, yet wash squeaky clean. #irony).
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)
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!
Organic Ashwaganda: Ashwaganda is an adaptogenic herb which can naturally regulate the adrenals and bring them back into balance!
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!
Bone broth is incredibly healing for the gut! It contains so many vital nutrients which help heal and seal the gut lining, and provide optimal gut function, including amino acids like glycine, glutamine, collagen, and so much more! In the ideal world, we'd be making our own bone broth. (This is actually super easy to do by the way, either in a slow cooker or, better yet, the Instant Pot, which makes it SO fast and easy! Check out What When Wine: Lose Weight & Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine, for a bone broth recipe!). Of course, sometimes you just want the easy of ready-made bone broth. Unfortunately, most bone broths at the store are not ideal, as they often contain inflammatory additives and come from commercially-raised bones, stripping them of their power!
Bonafide Broth: Bonafide makes wonderful organic bone broths and bone broth soups, slow simmered for 18 hours, and completely free of preservatives! They're "perishable on purpose," so best stocked in your fridge and freezer! They're also available online and in stores! Go to BonefideProvisions.com for more information, and to find stores and order online! Use the code IFBroth for 20% Off!!
Kettle & Fire Bone Broth: Kettle & Fire is a ready-made, affordable bone broth we can 100% recommend! It's made from completely grass-fed bones (chicken or beef!), with no preservatives or additives, and no added salt. It’s super tasty, accesible, affordable, and nourishing!
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 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!!
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!!
The Wonder Mill: Gin uses this mill to mill her own wheat for her homemade bread!
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!
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
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!!
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??)
Uvex Skyper Blue Light Blocking Computer Glasses: These will honestly be the best (not even) $10 you could ever spend to enhance your sleep. Put them on a few hours before bed, especially when viewing electronics, and your sleep and life will thank you.
TrueDark™ Twilight Glasses: Ok, these are definitely more pricy than the Uvex, so we recommend starting with those, and only "upgrading" later. These glasses by Biohacked are specifically designed to block the entirety of all wavelengths which might stop melatonin production. You put them on and it's like.... I'm tired. Melanie likes starting the evening with the Uvex, and then transition to the Twilight glasses right before bed.
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.
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!!
Gotu Kola: This supplement is great for supporting hair growth! (episode 32)
TheraBulb NIR-A Near Infrared Bulb (150 Watt): Infrared saunas are great for supporting hair growth. But why pay lots of $$ to go to or buy a sauna, when you can get similar benefits from much more affordable bulbs? Yep, you can use these therabulbs for red light therapy, which can support energy production, metabolism, detox, and a host of other things! Melanie suggests starting with the lower watt bulb, before upgrading later to the higher 250 watt, if desired. You'll also need a clamp to rig this baby up! (Episode 30.)
ACURE Hydrating Shampoo, Argan: This is a great natural, moisturizing shampoo free of all the bad things you DON'T want in your hair!
ACURE Hydrating Conditioner, Argan: This is a great natural, moisturizing conditioner free of all the bad things you DON'T want in your hair!
The Seaweed Bath Co. Moisturizing Unscented Argan Shampoo: This is a great natural shampoo free of all the bad things you DON'T want in your hair!
The Seaweed Bath Co. Moisturizing Unscented Argan Conditioner: This is a great natural conditioner free of all the bad things you DON'T want in your hair!
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!
Delay, Don't Deny: Living an Intermittent Fasting Lifestyle (Gin Stephens): Gin's book on on IF and OMAD, including her personal dieting history, the science of IF, and how to rock the IF lifestyle. Also check out the AUDIOBOOK version!!!
Feast Without Fear: Food and the Delay, Don't Deny Lifestyle (Gin Stephens): Gin's NEW book on finding your personal diet protocol, including gan overview of genetic differences, the individual gut microbiome, and other factors! Learn how to craft an individual eating style that makes you feel your very best, while still eating the foods you love!
Delay, Don't Deny LIFE Journal (Gin Stephens): This journal is packed with simple yet powerful tools that will allow you to interact with your thoughts and track your results in a way that works for you. You can pick and choose from among the many options for both reflecting and tracking. This LIFE journal includes sections for motivational and reflective entries, such as “Non-Scale Victories” and “Affirmations”. There is a section for goal setting, a reflective food journal, and a traditional journal, where you can respond to the original 30 journal prompts from DDD (or create your own unique prompts, based on what is meaningful to you). It also has aids for tacking your windows, a “Weekly Calendar and Planner” section, a “Movement Journal,” personalized weight loss milestones, progress tracking, 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!
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!
AC: The Power of Appetite Correction (Bert Herring): Gin's favorite book for learning all about the nature of appetite and cravings.
AC: The Power of Appetite Correction (Bert Herring): Gin's favorite book for learning all about the nature of appetite and cravings.
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!
In Defense of Food: An Eater's Manifesto (Michael Pollan): Gin loves this book about food's connection to health and longevity. (Michael Pollan is the one who said "Eat food. Not too much. Mostly plants.")
The Diet Myth: The Real Science Behind What We Eat (Tim Spector): Gin loves 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.
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!
The Diabetes Code (Dr. Jason Fung): An extensive overview of the role of insulin, carbs, fasting, and other factors in diabetes and the metabolic syndrome.
Never Binge Again(tm): Reprogram Yourself to Think Like a Permanently Thin Person(tm). Stop Overeating and Binge Eating and Stick to the Food Plan of Your Choice! (Livingston Ph.D, Glenn): This book is fantastic for understand how the voice in your head wanting to eat #allthethings, is not YOU, and you CAN say no!
Stress Less, Accomplish More: Meditation for Extraordinary Performance (Emily Fletcher): Learn how to easily meditate for 15 minutes 2 times a day! If you've found meditation intimidating or ineffective, this is the book for you!!
The Life-Changing Magic of Tidying Up (Marie Kondo): Learn how to declutter your space and life!
Live in the Balance: The Ground-Breaking East-West Nutrition Program (Linda Prout): This wonderful book provides an easy, approachable and scientific overview of Traditional Chinese Medicine, including the appropriate foods for correct your condition, and getting back into the balance of health! (Audioboook narrated by Melanie Coming Soon!)
Lifespan: Why We Age—and Why We Don't Have To (David Sinclair): David Sinclair's groundbreaking universal theory on aging explores how a loss of information in our genes leads to aging, and how sirtuins and epigenetic expression (influenced by things like diet, lifestyle, fasting, and more) may stop and even reverse again!
You Are the Placebo: Making Your Mind Matter (Joe Dispenza): Learn about the powerful affect of the placebo effect, and how our minds can change our bodies on a cellular level. https://amzn.to/30aH49V
The Paleo Thyroid Solution: Stop Feeling Fat, Foggy, And Fatigued At The Hands Of Uninformed Doctors - Reclaim Your Health! (Elle Russ): A detailed, thorough look at the thyroid - particularly hypothyroidism - and how to interpret your hormones and fix things once and for all!
The Little Book of Big Change: The No-Willpower Approach to Breaking Any Habit (Amy Johnson, PHD) No matter what your bad habit is, you have the power to change it. Drawing on a powerful combination of neuroscience and spirituality, this book will show you that you are not your habits. Rather, your habits and addictions are the result of simple brain wiring that is easily reversed. By learning to stop bad habits at the source, you will take charge of your habits and addictions for good. If you want to understand the science behind your habit, make the decision to end it, and commit to real, lasting change, this book will help you to finally take charge of your life―once and for all.
Metabolic Autophagy: Practice Intermittent Fasting and Resistance Training to Build Muscle and Promote Longevity (Siim Land) If you want the deep science of what happens on a cellular level especially when it comes to fasting and autophagy, this book is for you!
Rebuild Your Bones: The 12-Week Osteoporosis Protocol (Mira and Jaysen Calton): The health of your bones is so important, and so complicated! This book looks at the role of nutrition in bone health, and how dietary and lifestyle changes can help you restore and rebuild your bones!
In Rebuild Your Bones, the Caltons reveal how our dietary, lifestyle, and even supplementation routines may be depleting these essential micronutrients, and share the 40 healing habits scientifically proven to build stronger bones. They also provide an easy-to-follow plan to reverse these effects, including recipes and meal plans, exercise advice, and supplement recommendations. If you’re looking for a pharmaceutical-free way to restore your bone health, look no further—this is the definitive guide to safely and naturally stave off osteoporosis and reclaim your health.
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!
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!
Bali Secrets Natural Deodroant: A fantastic all natural, aluminum free organic (wet) deodorant with minimal ingredients.
Green Tidings All Natural Deodorant: A fantastic all natural, aluminum free organic (dry) deodorant with minimal ingredients.
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!
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 free gift from Joovv!
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 AND USE THE CODE ifpodcast10 AT CHECKOUT FOR 10% OFF YOUR FIRST ORDER!
IBOTTA: This awesome app lets you get cash back for things you're already buying anyway! For example, if you ever order from Amazon, you can go through the Ibotta app, and get an additional 3-10% off of lots of things! You can also scan your receipts when you get home from shopping for more cash back, at stores everywhere! It's totally free, super easy, and really adds up! Use the link https://ibotta.com/r/bqcgyim to sign up, or with Melanie's referral code bqcgyim, for an instant $10. So basically... join Melanie's team and get $10!
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!
VIVO White Height Adjustable 36 inch Stand up Desk Converter : This is a fantastic hack for an affordable standing desk!
Varidesk Active Chair: I adore this active chair! You can lean against it to "stand" while working. You can also sit on it, but it swivels around -keeping you active. It's the best, and goes great with the standing desk above!
Pavlok: Want to break a bad habit? This Pavlok wristband is SUPER effective!! It uses small (but not unbearable) shocks to rewire your brain to associate bad habits as bad things, making you literally have no urge to do them! You can use it for anything, from cravings to negative thoughts to quitting smoking, to anything! Super recommended. Plus it's got a 100% money back guarantee, which is what convinced Melanie to try it out originally 🙂 (Episode 33)
Ankle And Wrist Weights: Why go to the gym when you can engage in "functional" exercise? Simply wear these weights while doing housework, shopping, cooking, or whatever, and support muscle mass, no gym needed!
M Berry: This makes sour things taste sweet! It's so weird!!
Like A Glove Measuring Leggings: Gin has these "smart" leggings which measure you!
Balance Seat: This nifty addition to seat makes you constantly unbalanced, so you strengthen your core! This is great especially if you have a desk job!
Zand Herbal Lozenge, Menthol: Need some lozenges for your fast? These are fairly free of additives, with no sweet taste, and pretty effective!
Ergonomic Vertical Mouse: Switching to a vertical mouse can really alleviate stress on your hand at the computer. Love it!!
Law Of Attraction Planner: Melanie's FAVORITE planner. It helps you effortlessly keep track of long term AND short term goals, daily tasks, habits, etc. It also has affirmations, motivations, visualizations, and just #allthethings. Cannot recommend enough!! Use the code LOA10OFF for 10% off!
Dr. Mercola Earthing Universal Mat: Use this mat to transfer free electrons from the Earth into your body! This is super important these days, since we often no longer walk barefoot outside, and are often also chained to our electric-disturbing desks and computers! A grounding mat provides the same negatively-charged electrical potential as the Earth, and can be great for health, healing, sleep, inflammation, and so many other things!
Zebra Glitter Highlighter- As discussed on episode 100, these are life changing. Instant joy and happiness every time you use them!!
LandKissing® Grounding Mats Kit: Melanie loves these grounding mats, which she tested with her EMF meter, and they WORK. They can help mitigate all the electric currents we’re exposed to, and bring the beneficial healing nature of the ground to your indoors!
EARTHLING 3.0 - Erthe Athletic Grounding Shoe Strap: Get the grounding benefits of walking barefoot, while still wearing shoes!
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