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Welcome to Episode 17 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Effortless Weight Loss - Paleo-Style Meals, Intermittent Fasting, And Wine and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle. 

Hi friends! In this episode, we discuss if lemon or lime juice and apple cider vinegar break the fast, how to deal with fasting headaches and hangries, and why you may have high blood sugar while fasting. On the exercise front, we discuss if you should power through with low energy while fasting, and talk about HIIT. We also gives our best piece of advice we learned the hard way when we first started IF!

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

SHOW NOTES

Gin's vacation experience

Listener Q&A: Angelia - Does lemon juice and apple cider vinegar break the fast?

Listener Q&A: Leslie - Does lemon and lime water cause an insulin response?

Listener Q&A: Kelly - Can I add lemon and lime to water? How long till the headaches from starting IF go away?

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

Listener Q&A: Heather - Why Are Fasting Blood Sugars High?

The Dawn Phenomenon – T2D 8

Listener Q&A: Jennifer - What To Do If Exercise Performance Is Difficult During IF?

Listener Q&A: Jeanne - What's The Best Piece Of Advice You Learned The Hard Way For IF Beginners? 

Listener Q&A: Christine - How To Deal With The Hangries While Fasting?

Listener Q&A: Tom - Is HIIT Ok To Combine With A 16/8 IF?

STUFF WE LIKE

M Berry - Makes Sour Things Taste Sweet!

The Adrenal Reset Diet

Bulletproof Coffee - Melanie's favorite brand of coffee (though not ecessarily with added coconut oil) for the fast. It tastes great and is specifically made to be low toxin which is a major problem with most coffees.

REFERENCES

LINKS

BUY Melanie's What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine, Gin's Delay, Don't Deny: Living an Intermittent Fasting Lifestyle, and/or Gin's Feast Without Fear: Food and the Delay, Don't Deny Lifestyle

More on Melanie: MelanieAvalon.com  

More on Gin: GinStephens.com

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

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Welcome to Episode 16 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Effortless Weight Loss - Paleo-Style Meals, Intermittent Fasting, And Wine and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle. 

Hi friends! In this episode, we provide IF advice for recovering from vacation, and discuss how IF can affect bowel movements. (We go into a bit of detail with that one!) We also discuss eating mindsets and dealing with binging behavior, and give our thoughts on multivitamins during the fast. Oh! And we talk about one of our FAVORITE fasting supplements for overall health, which we had no idea we both used!

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

SHOW NOTES

Gin's vacation experience

Julie's IF Experience For Fatty Liver

Listener Q&A: Ashely - How To Recover From Vacation? 

Listener Q&A: Nathan - How Does IF Affect Bowel Movements?

What Determines Bowel Movements

Common IF BM Responses

Listener Q&A: Katie - What To Do If Binging In Your Eating Window?

Listener Q&A: Pat -Do Multivitamins Break The Fast?

Serrapeptase

STUFF WE LIKE

Serrapeptase - We both take this - it's awesome!! 

The Yoga Of Eating - A wonderful book for dealing with dieting and food mindsets!

IBS And Food Sensitivity Guides (Free on Melanie's site!)

REFERENCES

LINKS

BUY Melanie's What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine, Gin's Delay, Don't Deny: Living an Intermittent Fasting Lifestyle, and/or Gin's Feast Without Fear: Food and the Delay, Don't Deny Lifestyle

More on Melanie: MelanieAvalon.com  

More on Gin: GinStephens.com

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

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Welcome to Episode 15 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Effortless Weight Loss - Paleo-Style Meals, Intermittent Fasting, And Wine and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle. 

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

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

SHOW NOTES

Intermittent Fasting On Vacation

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

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

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

BCAAs

Keeping Your Body Guessing

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

Gin's Weight Loss From IF

Melanie's Weight Loss From IF

The 5 Bite Diet

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

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

STUFF WE LIKE

Omega 3 Supplements For Vegetarians (From algae!)

The Yoga Of Eating

REFERENCES

LINKS

BUY Melanie's What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine, Gin's Delay, Don't Deny: Living an Intermittent Fasting Lifestyle, and/or Gin's Feast Without Fear: Food and the Delay, Don't Deny Lifestyle

More on Melanie: MelanieAvalon.com  

More on Gin: GinStephens.com

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

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Welcome to Episode 14 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Effortless Weight Loss - Paleo-Style Meals, Intermittent Fasting, And Wine and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle. 

In today's episode, we discuss how to overcome restrictive mindsets after years of undereating, and how to eat enough when intermittent fasting. We also discuss the potential benefits of beer, analyze calories and celiac disease, talk about the exercise we do and toothpaste we use, and much more!

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

SHOW NOTES

Listener Q&A: Jill - Is It Safe To Exercise While Fasting? What Do Melanie And Gin Do For Exercise?

Listener Q&A: Jennifer - Is Beer Bad For The Body With IF? Does It Have Any Benefits?

Listener Q&A: Zoe - How To Eat More After Years Of Restriction?

Listener Q&A: Zoe - How To Eat More After Years Of Restriction?

Calorie Restriction And Longevity

Listener Q&A: JT - What Toothpaste Do You Use While Fasting?

STUFF WE LIKE

Vibration Platform Fitness Machine

The Yoga Of Eating

Wrist Weights

Ankle Weights

Earthpaste (AWESOME toothpaste for the fast, with NO sweeteners or problematic ingredients!) 

Toothpaste Alternatives: Activated Charcoal, Turmeric, Baking Soda

REFERENCES

LINKS

BUY Melanie's What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine, Gin's Delay, Don't Deny: Living an Intermittent Fasting Lifestyle, and/or Gin's Feast Without Fear: Food and the Delay, Don't Deny Lifestyle

More on Melanie: MelanieAvalon.com  

More on Gin: GinStephens.com

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

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Welcome to Episode 13 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Effortless Weight Loss - Paleo-Style Meals, Intermittent Fasting, And Wine and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle. 

In today's episode, we tackle the myths surrounding late night eating and adrenal fatigue, and how IF can work as a beneficial stress. We look at fulfilling caloric and nutritional needs (especially when doing CrossFit), and analyze soy and instant broths. Plus more! Enjoy!

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

SHOW NOTES

Listener Q&A: Angie - Crossfit Caloric Needs and Adrenal Fatigue?

What is Adrenal Fatigue? 

Is Intermittent Fasting Bad For The Adrenals?

Getting Adequate Nutrients And Not Overdoing Exercise

Listener Q&A: Briana - How To Get Enough Nutrients With 24 Hour Fasts Or One Meal A Day?

Listener Q&A: Sammy: Is It Bad To Eat At Night?

Studies On Night Eating

Listener Q&A: Briana - Thoughts On Soy Milk?

Listener Q&A: Becky - Can You Drink (Instant) Broth While Fasting?

STUFF WE LIKE

REFERENCES

LINKS

BUY Melanie's What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine, Gin's Delay, Don't Deny: Living an Intermittent Fasting Lifestyle, and/or Gin's Feast Without Fear: Food and the Delay, Don't Deny Lifestyle

More on Melanie: MelanieAvalon.com  

More on Gin: GinStephens.com

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to Episode 12 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Effortless Weight Loss - Paleo-Style Meals, Intermittent Fasting, And Wine! and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle. 

In today's episode, we address some foundational fasting topics, like when does the fasted period actually start, and what is the role of insulin? (You WANT insulin sometimes!) We also go more rogue with topics of body odor, exogenous ketones, and much more! Enjoy!

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

SHOW NOTES

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

Listener Q&A: Regina - When Does The Fasted Period Start?

Listener Q&A: Leslia- What Are Symptoms Of Beginning IF?

Listener Q&A: Leslia - What Food To Take With Medicine While Fasting?

Listener Q&A: Miolani - Is Body Odor During Fasting Normal?

Listener Q&A: Fabian - Are You Doing Something Wrong If Not Losing Weight With IF?

Listener Q&A: Fabian - Are There Benefits To Exogenous Ketones?

Studies on Exogenous Ketones

Listener Q&A: Fabian - How Does Diet Soda Or Artificial Sweeteners With Meals Affect Insulin?

Studies on Artificial Sweeteners ADD THEM!!!

Why Insulin Isn't Always Bad

STUFF WE LIKE

Green Tidings Organic All Natural Deodorant

DeSouza's Liquid Chlorophyll (Internal Deodorizer)

REFERENCES

Metabolic effects of exogenous ketone supplementation – an alternative or adjuvant to the ketogenic diet as a cancer therapy?

Effects of exogenous ketone supplementation on blood ketone, glucose, triglyceride, and lipoprotein levels in Sprague–Dawley rats

Consuming aspartame with and without taste: differential effects on appetite and food intake of young adult males

The effect of sucrose- and aspartame-sweetened drinks on energy intake, hunger and food choice of female, moderately restrained eaters

Effect of covert nutritive dilution on the spontaneous food intake of obese individuals: a pilot study

Artificial sweeteners induce glucose intolerance by altering the gut microbiota

LINKS

BUY Melanie's What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine, Gin's Delay, Don't Deny: Living an Intermittent Fasting Lifestyle, and/or Gin's Feast Without Fear: Food and the Delay, Don't Deny Lifestyle

More on Melanie: MelanieAvalon.com  

More on Gin: GinStephens.com

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to episode 8 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Paleo And Intermittent Fasting For Health And Weight Loss, and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle. 

Gin's going on a cruise! In today's episode, we give our personal tips for how to adjust your IF patterns when on vacation. (Vacation doesn't have to mean instant weight gain!) We also answer listener questions about getting enough calories with one meal a day, and ensuring adequate electrolytes when fasting, including sodium, magnesium, and potassium! We also talk about the vague "Whoosh Effect."

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

SHOW NOTES

Gin's Tips For Intermittent Fasting On Special Occasions (Like A Cruise!)

Melanie's Tip's For Intermittent Fasting While Traveling

IF and Road Trips

IF and Airplane Traveling

Using IF To Beat Jet Lag & Reset Your Circadian Rhythm 

IF And Extended Vacations

Lindsay: Are you consuming enough calories with One Meal A Day?

Calorie Restriction And Longevity

Appetite Adjustment And Nutrient Partitioning

Listener Q&A: Sandy - Getting Electrolytes When IFing

Why We Don't Crave Micronutrients 

How To Get Enough Electrolytes And Minerals

Sodium

Iodine

Magnesium And Potassium

Three Ways To Supplement Magnesium

Concentrated Mineral Supplements

Listener Q&A: Lisa - What Is The Whoosh Effect?

STUFF WE LIKE

Natural Vitality Natural Calm (Magnesium Drink Supplement)

Pure Zechstein Magnesium Oil Spray (Transdermal Magnesium Spray For Skin)

Good State Liquid Ionic Magnesium (Ionic Magnesium Supplement)

Trace Mineral Drops

REFERENCES

LINKS

BUY Melanie's What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine, Gin's Delay, Don't Deny: Living an Intermittent Fasting Lifestyle, and/or Gin's Feast Without Fear: Food and the Delay, Don't Deny Lifestyle

More on Melanie: MelanieAvalon.com

More on Gin: GinStephens.com

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to episode 7 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Paleo And Intermittent Fasting For Health And Weight Loss, and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle. 

This Listener Q&A episode has got lots of goodies! We talk about what IF patterns may be too extreme, and look at modified versus full fasts. We discuss how IF affects exercise, and how many carbs you should be eating. We also disagree for the first time (about time!) in our discussion of grains. We provide tips for making healthier food choices and sustaining a whole foods approach if desired. We also give our best suggestions for weight maintenance on an IF protocol. Enjoy! 

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

SHOW NOTES

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

The Difference Between Modified Vs. Full Fasts

Gin's and Melanie's Thoughts On More Extreme Fasting (multiple 48 hours)

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

How Melanie And Gin "Exercise" (Filling Life With Movement!)

How IF Benefits Exercise!

HIIT (High Intensity Interval Training)

Exercise In The Early Stages Of IF

Carbs And Gut Health

Gin's Thoughts On Grains

Melanie's Thoughts On Grains

Melanie's Thoughts On Higher Carb Intake And Grains

Suggestions For Grain-Free Baking

Vegetable And Fruit Fiber Vs. Grain Fiber

Not Fearing Carbs, Metabolic Flexibility, And Real Foods

Melanie's Guide For Fermentable Carbs For IBS And Digestive Problems

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

STUFF WE LIKE

Get Melanie's IBS Guide!

REFERENCES

Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems.

Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake

LINKS

BUY Melanie's What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine, Gin's Delay, Don't Deny: Living an Intermittent Fasting Lifestyle, and/or Gin's Feast Without Fear: Food and the Delay, Don't Deny Lifestyle

More on Melanie: MelanieAvalon.com

More on Gin: GinStephens.com

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to episode 5 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Paleo And Intermittent Fasting For Health And Weight Loss, and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle. In this episode, we tackle COFFEE in all its glory! We'll talk about its health benefits, how it affects the fasted state, how you should (and should not) drink it for the best results, the details on MCTs and Bulletproof Coffee, and much more! We also answer listener questions about using essential oils while fasting (and let ya know how to make your own AWESOME homemade, non-insulin spiking breath freshener), as well as what to do if you're insulin resistant and/or not seeing results within a few weeks of starting IF.

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

SHOW NOTES

Coffee!

Coffee Health Benefits

Coffee and fat burning

Bulletproof Coffee

MCT Oil and Metabolism

The Shangri-La Diet

MCTS and Ketones

Coffee And Sweeteners/Flavors

Using Cream In Your Coffee When Transitioning To IF

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

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

STUFF WE LIKE

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

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

REFERENCES

LINKS

BUY Melanie's What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine, Gin's Delay, Don't Deny: Living an Intermittent Fasting Lifestyle, and/or Gin's Feast Without Fear: Food and the Delay, Don't Deny Lifestyle

More on Melanie: MelanieAvalon.com

More on Gin: GinStephens.com

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know! 

GET THE EPISODE ON ITUNES!

 Subscribe For Updates HERE!

Welcome to episode 4 of The Intermittent Fasting Podcast, hosted by Melanie Avalon, author of The What When Wine Diet: Paleo And Intermittent Fasting For Health And Weight Loss, and Gin Stephens, author of Delay, Don't Deny: Living An Intermittent Fasting Lifestyle. In this episode, we delve into the science of Intermittent Fasting! We'll discuss the role of insulin in hunger and weight loss, the differences between calorie restriction and intermittent fasting, and how IF affects the metabolism. We also answer listener questions about losing weight with IF when you work night shifts, and provide our thoughts on doing extended (rather than intermittent) fasts.

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

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

SHOW NOTES

The Role Of Insulin In Intermittent Fasting 

Calorie Restriction vs. Intermittent Fasting

Intermittent Fasting And The Metabolism

Listener Q&A - Kay: Intermittent Fasting For Night Shift Workers

Listener Q&A - Barbara: What are the benefits of an extended fast?

STUFF WE LIKE

Check out the STUFF WE LIKE page for links to The Obesity Code!

REFERENCED STUFF

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

Meal frequency and energy balance.

Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine.

Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter.

Feeding frequency and energy balance in adult males.

Effect of 6-Month Calorie Restriction on Biomarkers of Longevity, Metabolic Adaptation, and Oxidative Stress in Overweight Individuals

Long-term Effects of Dieting on Resting Metabolic Rate in Obese Outpatients.

Effect of meal size and frequency on the thermic effect of food

LINKS

BUY Melanie's What When Wine Diet: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine, Gin's Delay, Don't Deny: Living an Intermittent Fasting Lifestyle, and/or Gin's Feast Without Fear: Food and the Delay, Don't Deny Lifestyle

More on Melanie: MelanieAvalon.com

More on Gin: GinStephens.com

Theme Music Composed By Leland Cox: LelandCox.com

If you enjoyed this episode, please consider leaving us a review in iTunes - it helps more than you know!