The Intermittent Fasting Podcast
The Intermittent Fasting Podcast

Episode 1 · 2 months ago

#282 - EMF Protection, Insulin Levels, IF Weight And Fat Gain, Heart Palpitations, Electrolytes, Hydration, Digestion Changes, And More!

ABOUT THIS EPISODE

Visit IFpodcast.com/episode282 For FULL Shownotes, And IFPodcast.com/StuffWeLike For All The Stuff We Like!

1:10 - BUTCHERBOX: For A Limited Time Go To Butcherbox.Com/Ifpodcast And Get Free Chicken For A Year!!

3:50 - BEAUTYCOUNTER: Keep Your Fast Clean Inside And Out With Safe Skincare! Shop With Us At melanieavalon.com/beautycounter Or beautycounter.com/cynthiathurlow And Use The Code CLEANFORALL20 For 20% Off PLUS Something Magical Might Happen After Your First Order! Find Your Perfect Beautycounter Products With Melanie's Quiz: Melanieavalon.Com/Beautycounterquiz

12:00 - SHIELDYOURBODY: Shield Your Body Radiation Safety Day: Go to shieldyourbody.com/rsd for FREE and easy ways you and your family can radically reduce your exposure to EMF radiation, without impacting your enjoyment of modern technology, and win a FREE $2000 canopy! Use the code melanieavalon for 15% off sitewide at melanieavalon.com/syb.

20:30 - ATHLETIC GREENS: Get A FREE 1 Year Supply Of Immune-Supporting Vitamin D AND 5 FREE Travel Packs With Your First Purchase At athleticgreens.com/ifpodcast!

22:00 - Listener Q&A: Erica - Eating And Insulin Levels

31:00 - Listener Q&A: Kathryn - IF Weight And Fat Gain

42:50 - JOOVV: For A Limited Time Go To joovv.com/ifpodcast And Use The Code IFPODCAST For An Exclusive Discount!

45:55 - Listener Q&A: Lydia - IF and Palpitations

LMNT: For A Limited Time Go To drinklmnt.com/ifpodcast To Get A FREE Sample Pack With Any Purchase! Learn All About Electrolytes In Episode 237 - Our Interview With Robb Wolf!

AVALONX MAGNESIUM 8: Get On The Email List To Stay Up To Date With All The Special Offers And News About Melanie's New Supplements At avalonx.us/emaillist, And Use The Code Melanieavalon For 10% On Any Order At avalonx.us And mdlogichealth.com!

55:20 - Listener Q&A: Sarah-Lynn - Positive Side Effects

Our content does not constitute an attempt to practice medicine, and does not establish a doctor-patient relationship. Please consult a qualified health care provider for medical advice and answers to personal health questions.

Welcome to episode two hundred and eighty two of the intermittent fasting podcast. If you want to burn fat, Gain Energy and enhance your health by changing when you eat, not what you eat, with no calorie counting, then this show is for you. I'm Melanie Avalon, Bio Hacker and author of what when wine? Lose weight and feel great with Paleo style meals, intermittent fasting and wine, and I'm here with my co host, Cynthia their low, nurse practitioner and author of intermittent fasting transformation, Forty Day program for women to lose stubborn weight, improve hormonal health and slow aging. For more on US, check out I F PODCAST DOT COM, Melanie avalon DOT COM and Cynthia their low dot com. Please remember the thoughts and opinions on this show do not constitute medical advice or treatment and no doctor patient relationship is formed. So pour yourself a Mug of black coffee, a cup of tea or even a glass of wine, if it's that time, and get ready for the intimate fasting podcast. Okay, friends, you can take chicken breasts off your grocery list, butcher box is offering our listeners an incredible deal that they have never offered before ever. Free Chicken for a year. Yes, you can get two pounds of free range organic chicken breasts for free for a year. I am not making this up. There is a reason we adore butcher box. They make it so, so easy to get healthy, delicious, humanely raised meat and sustainable seafood that you can trust. They deliver one grass fed grass finish beef, free range organic chicken, heritage breed pork, that's really hard to find, by the way, and wild caught, sustainable and responsible seafood shipped directly to your door. When you become a member, you're joining a community focused on doing what's better for everyone. That includes caring about the lives of animals, the livelihoods of farmers, treating our planet with respect and enjoying deliciously better meals together. There is a lot of confusion out there when it comes to transparency regarding raising practices, what is actually in our food how animals are being treated. I did so much research on butcher box. You can actually check out my blog post all about it at Melanie Avalon DOT com. Slash butcher box. But I am so grateful for all of the information that I learned about their company. All of their beef is one grass fed and grass finished. That's really hard to find and they work personally with all of the farmers to truly support the reginative agriculture system. I also did an interview with Rob Wolf on my show, the Melanie Avalon biohacking podcast, all about the massive importance of supporting regenerative agriculture for the sustainability of not only ourselves with the planet. This is so important to me I'll put a link to that in the show notes. The value is incredible. The average cost is actually less than six dollars per meal and it's so easy. Everything ships directly to your door. I am a huge steak lover. Every time I go to arrest Toronto I usually order the steak. Oh my goodness, the butcher box steaks are amazing and their chicken is incredible. Humanely raised, Free Range, organic and you can get it free for a year. Get Two pounds of free range organic chicken breasts for free in every order when you sign up at butcher box dot com. Slash if podcast. That's two pounds of free range organic chicken breasts for free in every order. When you sign up at butcher box dot com slash I F podcast. Claim this deal at butcher box dot com slash if podcast. If you've been wanting to try butcher box, now is the time. We will put all of this information in the show notes. And one more thing before we jump in. Are you fast and clean inside and out? So, when it comes to weight loss, we focus a lot on what and when we eat. It makes sense, because these foods affect our hormones and how our bodies store and burn fat. But do you know what is possibly one of the most influential factors in weight gain?...

And it's not your food and it's not fasting, it's actually our skincare and makeup. So, as it turns out, Europe has banned over a thousand compounds found and conventional skincare and makeup in the US due to their toxicity. These include endocrintice structors, which mess with your hormones, carcinogens linked to cancer and obesigens, which literally can cause your body to store and gain weight. Basically, when we're using conventional skincare and makeup, we are giving these obesogenic compounds direct access to our bloodstream and then in our bodies. Studies have shown they do things like reduce our satiety hormones, increase our hunger hormones, make fat cells more likely to store fat and more resistant to burning fat, and so much more. If you have stubborn fat friends, your skincare and makeup maybe playing a role in that. Beyond weight gain and weight loss, these compounds have very detrimental effects on our health and they affect the health of our future generations. That's because, ladies, when we have babies, a huge percent of those toxic compounds go through the center into the newborn. It is so, so shocking, and the effects last for years. Conventional Lipstick, for example, often tests high and lead, and the half life of lead is up to thirty years. That means when you put on some conventional lipstick, thirty years later, maybe half of that lead has left your bones. On top of that, there is essentially no regulation of these products on the shelves. That's why it's up to us to choose brands that are changing this. The brand that is working the hardest to do this is beauty counter. They were founded on a mission to change this. Every single ingredient is extensively tested to be safe for your skin so you can truly feel good about what you put on. And friends, these products really, really work. They are incredible. They have counter time for anti aging, countermatch for normal skin, counter control for acne and oily prone and counter start for sensitive I use their overnight re surfacing peel and vitamin C serum every single night of my life. And their makeup is amazing. Check on my instagram to see what it looks like. Tina fey even war beauty counter makeup when she hosted the Golden Globes. So yes, it is high definition camera ready. They have so many other products, deodorant, shampoo and conditioner that I love, products for babies and so much more. You can shop with us at beauty counter dot com slash Melanie avalon or beauty counter dot com slash Cynthia Thir low, and you say Cupon Code Clean For all twenty to get off your first order. Also make sure to get on my clean beauty email list. That's at Melanie avalon dot com slash clean beauty. I give away a lot of free things on that list, so definitely check it out and you can join me in my facebook group clean beauty and safe skincare with Melanie Avalon. People share their experiences, ask questions, give product reviews and I do a giveaway every single week in that group as well. And lastly, if you're thinking of making clean beauty and safe skincare a part of your future, like we have, we definitely recommend becoming a band of beauty member. It's sort of like the Amazon prime for clean beauty. You get ten percent back and product credit, free shipping on qualifying orders and a welcome gift that it's worth way more than the price of the year long membership. It is totally completely worth it. So again, to shop with us, go to beauty counter dot com slash Melanie avalon or beauty counter dot com slash Cynthia ther low and you see Coupon Code Clean for all twenty to get off your first order, and we'll put all this information in the show notes. All right, now back to the show. Hi Everybody, and welcome. This is episode number two, hundred and eighty two of the intermittent fasting podcast. I'm Melanie Avalon and I'm here with Cynthia there lowe. Hey Melanie, how are you? Cynthia? I am doing well. I've got both my kids back in school. Oh Nice, more Um me time for you. Well, at least they're not laying around the house like that's the one thing about teenagers is that they're they're kind of like bears. They come out to eat, they come out to be taken places and then they spend a lot of time in their rooms sleeping. And so at least now during the day, my husband and I have a completely immaculate house, unlike when they're home, they're essentially savages. So they're...

...at least gone during the day. They're in school, they're being intellectually stimulated. It's all good. That makes sense. That's one thing I miss about being a teenager. It was okay to sleep like hours and hours and hours. It's interesting. My mom came to visit. My mom was very militant, you know, we weren't allowed to sleep in ever, and so she was like you let your children sleep in? I said yes, because they stay up late and they need to sleep, and so that's always the place I come from. Them like, as long as they get their work done, and you know, they get their chores done and they they have good grades, I don't mind if they sleep and it's really not an inconvenience to me. My husband and I go have half a day to ourselves before they wake up. That's the way my mom was growing up as well. That is something to be grateful for, all the little things, because that would have been miserable if she had made us get up. Oh, my mom was just tough, I think, because she was a healthcare professional and was up early rounding and seeing patients, and so from her perspective, if she had to be up, we should be up as well. Growing up, we would go to Santa Belle island in Florida every summer and I would always have a friend come with me and it was funny because, like, I loved when I had the friend that had the same sleep schedule as me and we would both sleep until like two PM, because some of my friends were early morning birds, so they would get up at like ten am and have to wait for me for like a couple of hours. So this is not a new lifestyle. Oh No, no, and that's why I think I've talked about this before on the show. Like I I feel bad about it, like I feel like I should be a morning person and every time I talked to my mom. My Mom's like, Melanie, you've always been a late night person, you will always be a late night person. Just to accept it. We are very opposite. We are, and I'm jealous. No, I was thinking to myself if we were ever in the same location at the same time, what would be the optimal hours? We would be up at the same time and like from twelve to eight. Yeah, twelve is pushing it. One to eight, one to nine is nine pushing it for you. Nine is pushing it for me. Like thirty, I'm generally like, okay, I want to go like start getting my p I want to get on my p M F mat and like start getting ready for bed. It's so funny. Yeah, the socially acceptable hour that works for me to be like social, is like seven or eight, because most people are still like they'll get drinks at seven or dinner at seven. I know eight pushes it for some people, but in any case, we have something exciting to share with listeners. Actually two exciting things. One, would you like to share the winner of your giveaway? I would. The winner of our giveaway was Louise Sparks. So we will be sending out your goodies within the next week and I just wanted to take an opportunity to thank everyone for the wonderful, wonderful reviews that were left for the book. I'm so very grateful to be part of this community and very appreciative everyone that submitted entries. Yeah, it was really wonderful to read all of the reviews that because I got to see them as well, obviously being emailed in. It's just so wonderful how supportive and kind and just wonderful the audience can be, everybody can be. So thank you. And what was the price? We had very generous individuals companies that donated products to the book launch, and so there were some products from designs for health, some Redman's products, all sorts of like fun goodies, like. It was overwhelming how generous these companies were, and so there were so much that was donated we wanted to extend another option to share it with individuals that had read the book and left it. So thank you again, Louise Sparks. Awesome, awesome, awesome. And then another exciting announcement. This is an opportunity to both learn very important things and also win very exciting things. So okay, I'm so excited about this. I have a dear friend, our blank. I've had him on the Melanie Avalon biohacking...

...podcast. Cynthia, have you connected with our before? I have not. Definitely like on my radar, though. He's fabulous. He has a company called shield your body and they are the global leader in laboratory tested e MF protection products. And okay, so I am. I am so passionate about this e m F situation and it's interesting because I feel like people are skeptical of the health effects of e MF, but there have been well, first of all, the World Health Organization lists E M F as a class to be carcinogen. So this is not something that's woo woo or not real. It's literally a carcinogen. And there's been thousands of high quality peer reviewed scientific studies looking at e m F radiation from things like our cell phones and our air pods, and they found negative health effects like sleep disruptions, even in fertility, connections to Alzheimer's, obviously connection to cancer. It's a really big deal. If you want to learn more about it, definitely check out my interview I did with our on the Melanie Avalon biohacking podcast. I'll put a link to it. The reason I really, really like what he's doing is he is all about the science of everything and what is actually something to be concerned about, what's not something to be concerned about, how can you actually mitigate it and what is practical. So he's not going to like tell you to never have a cell phone or, like Never Use Bluetooth, although I think he personally probably never uses Bluetooth. I don't want to put words in his mouth, but he's very good about making everything approachable and practicable, which is why he has his company shield your body, and they have all these incredible products that will help protect you from e MF and they're tested, which is so, so key. But in any case, the exciting announcement, so this episode Air September twelve and on September two, shield your body is actually having e m F Radiation Safety Day. So this is the fourth year that they've done it. It's actually on Faraday's birthday, so the guy who invented the Faraday cage, and the purpose of the event is just to spread awareness and help people learn more about the dangers of e m f exposure how they can really shield themselves and protect their health the health of themselves and their family. And so basically they offer tons of free, yes, free, and easy ways to reduce your e m F exposure. And it actually, according to them, all comes down to two key rules, and no, I'm not going to tell you what those two key rules are. You have to get them for free. So to get those two key rules and to be a part of radiation safety day, because when you go to get all these free resources, you'll actually be entered into a giveaway to win a shield your body canopy worth two thousand dollars. So that's I mean, that's just incredible. So you can potentially win that canopy and in addition, they are going be giving a lot of other prizes as well. So you can go now to get the free resources and to enter to win. You will go to shield your body dot com, slash R S D. Again, that stands for Radiation Safety Day, and you can enter now all the way up until September. September two is when they are going to do the raffle drawing and in addition, while you are at shield your body or just in general, if you would like to purchase any of their products. You can use the cupon Code Melanie Avalon and that will get you fifteen percent off. I love their stuff. I'm actually right now using their wired headphones that do not have bluetooth exposure, so that's great. I really recommend their pad that goes underneath your laptop so if you are sitting with a laptop on your lap. Again, there's studies showing that e m F exposure can affect fertility, so it can be really, really important to have something like that protecting you from your lap up. They have bags, they have some apparel like a beanie,...

...they have stuff for your kids. So definitely definitely check it out. Maybe you'll win that canopy. That sounds amazing. How do you feel about e m F exposure, Cynthia? Well, we had our house evaluated before we built it. You know the property and the geothermic forces underneath the house and we have special material that was laid underneath our floors and we have special I'm so jealous. We didn't do a canopy in our bedroom because I kept explaining to my colleague. I was like, I am going to have teenage drivers. I can't be an environment where if there's an emergency and they're driving that I can't have my phone working. Maybe if they were a little younger to be different. So I would say we probably did fift of what was recommended. To do it fully would have meant that there would have been absolutely no wife at all upstairs in our bedrooms, and I was like that's not entirely realistic. We do shut down the Wifi at night. Much sure kids disappointment, especially because they are bears and they're up all night. But like, this house is definitely was definitely designed to be very conscientious. Like we have ethernet cables. We, like all of our computers, are wired into the wall. I am so happy right now to hear this. Same I use Ethernet like I'm on a wired computer right now. I turn off Wifi at night and we've talked, you know, the M F product that I'm creating right the issue that you just expressed, which I know is an issue for a lot of people, like you, need to have your phone on at night. So what do you do about that? I'm actually working with R right now. We're working on a CO branded product. I'm so excited and it's going to be something to address that exactly like. It's going to be something that you put on your nightstand and you'll be able to put your phone in it and it will shield you from your phone, but then you'll still be able to receive calls and to be able to charge your phone. So it's I'm so excited. So stay tuned for that. But in the meantime, definitely go to that Link Shield your body dot com slash R SD and try to win the giveaway. Learned the two key rules to protect yourself and so much more. It's really important. And here's the one thing that I don't know if listeners realize that some of us are much more sensitive to e m F. Like I'm a canary in a coal mine, and so for me in my last house in northern Virginia there was so much external radiation and e m F that was coming into that house. Like as soon as we moved into the house, I stopped sleeping and when Brian Hoyer came out and evaluated the house, he just he looked at me and he said, you realize when e M F is this high, it up regulates Cortisol and this is why you're not sleeping. And so I just started to cry because my husband thought I was nuts, but but trying to explain to him that there are those of us that are just much more sensitive to it and there are a lot of data centers in that part of Northern Virginia, almost as much as what they have on Silicon Valley, and so from my perspective, I think awareness is key, not to scare people, but just to bring awareness and then finding strategies that fit your lifestyle. I think is really important. Actually, when Jin was on the show she had a whole experience because she like she's always moving. She moved into a house and started getting a lot of sleep issues and she thought it correlated to some other factors and then when they were moving she realized that her bedroom was like right by the power grid and was thinking that that probably had something to do with it. It's it's so true that it affects people more than others, and I actually also had Joseph Mercola on the Melanie Album biohacking podcast to talk about it as well. One of the really shocking things, and this is just kind of frustrating, and it's kind of like reminds me like the process food industry or something but the studies they used to set up safety regulations for cell phone use, like the models, don't match reality. So, like the way they test...

...for safety is not the way we would be using our phones normally. It's not the exposure we would be exposed to. It's it's very, I don't want to say rigged, but there's a way they keep continuing to make these devices that are having these health effects and it's really kind of binging the rules and it's upsetting. So, but yes, there are things you can do shield your body. Dot Com slash R S D cool, our next partner, has a product I used literally every day. I started taking a g one because I wanted to encourage my children to enjoy a greens powder on a daily basis. With one delicious scoop of a g one, you're absorbing seventy high quality vitamins, minerals, whole food sourced ingredients, probiotics and adapted gens. It helps you start your day right and help support your gut health, immune system, energy and recovery. And with two teenagers it is definitely a huge focus in our household. It costs less than three dollars a day and you're investing in your health and it's cheaper than your cold brew habit. Athletic Greens is a climate neutral certified company and in a g purchase carbon credits that support projects protecting old growth rainforests, and for every purchase they will donate to organizations helping to get nutritious food to kids in need, including no kid hungry here in the US. Right now it's time to reclaim your health and arm your immune system with convenient daily nutrition. It's just one scoop and a cup of water every day. That's it. No need for a million different pills and supplements to look out for your health. To make it easy, Athletic Greens is going to give you a free one year supply of immune supporting vitamin D and five free travel packs with your first purchase. All you have to do is visit Athletic Greens Dot Com. backslash. I have podcast again, that is Athletic Greens Dot Com. backslash. I have podcasts. To take ownership over your health and pick up the ultimate daily nutritional insurance. Shall we jump into some questions for today? Absolutely. This is a question from Erica. Subject is eating and insulin levels. I recently had a short conversation with Dr Herring About Insulin. Somebody on his facebook page was talking about glucose and how if they have creamer in their coffee their glucose doesn't rise after thirty minutes. I said if it doesn't rise, it's because insulin has been released and done its job. Dr Herring then came in and said if insulin had done its job, then the glucose reading would be lower. I asked, let's say you start with a fasting reading of five in just anything. Wouldn't the level go up to seven in? Someone bring the reading back to a five or thereabouts? Were you saying that the levels should go even further down, say two, a three? He didn't answer that question. Nearly three years living intermittent fasting. Now thanks to you too for keeping me motivated via the podcast while I walk. I will never stop as it's just my normal. Now fifty km's gone. Regards Erica and Erica's from Western Australia, Perth and beautiful. Oh you've been there? I have not, but you know, my my boyfriend before my husband, who my husband has actually met, was from Perth and the photos they had a farm there were just beautiful. It's considered to be one of the most isolated areas of Australia and the world, but the photos were gorgeous. One day I will get there. Oh Wow, I want to look up pictures. I love looking up pictures of places. That's so cool. Well, Erica, first of all, congrats on your excess with the weight loss and thank you for your question. And so I think this is a good question because it taps into a lot of broad concepts that I think people get confused about or have questions about. So I can speak briefly to it. So your blood sugar levels at any given time. There are so many factors that are affecting that. And what's really crazy...

...to think about. It's actually sort of mind blowing if you actually think about it, the amount of blood sugar. So like she's using minimals right to measure the blood sugar, but we in the US measure like you know, in the nineties or eighties or one hundreds. That correlates to a very small amount of blood sugar like a teaspoon, I think, is what I've heard. And so it's really crazy to think that, you know, we will eat a Bolus of carbs like a massive amount of carbs. And you know when people who are diabetic can have issues, but even people are pre diabetic even that the levels might go high but they never equal the amount of sugar that you're eating. So the body does a really good job, even people who struggle with high blood sugar, at keeping that regulated. So stepping back just to paint a broad picture, obviously you can take in carbohydrates are sugar and that is a source of sugar entering your bloodstream. Or your liver can release stored sugar or carbs in the form of glycogen into the bloodstream. Actually, fun fact, the majority of the sugar, blood sugar, that you have in your bloodstream, including and diabetics, is not from what you're eating, it's from the liver releasing it, which is just something interesting to think about. The third way would be the liver can actually make sugar if it doesn't have sugar. Those are the three inputs. And then on the flip side, like Erica is talking about, what's removing the sugar from the bloodstream is insulin, which is being regulated by the pancreas, and so there's a lot of nuance here. And so if you're taking in something that has carbs in it, presumably that's going to lead to a blood sugar spike, which would go down because you have insulin. So in this case taking in she's talking about creamer and their coffee, and so it's hard to know the actual creamer. So this could be a creamer with carbs in it or it could be a creamer without carbs in it. If it had carbs in it and the glucose didn't rise, then yes, presumably insulin put the carbs into storage and so they're not in the bloodstream. If the creamer really didn't have many carbs and it was fat, and this is something that I think people get confused about as well, fat is very easily stored doesn't necessarily require insulin to be stored. So a reason that you could take in fat and not see a blood sugar rise, and it's not because you like put energy in your blushream and instantly got rid of it. It could be that insunch just wasn't even required. And the reason I'm saying all of this, and sorry if this is like a lot of information, people are so unique. So they'll do studies where they have people basically getting a continuous infusion or injection of both insulin and glucose and they can see how much insulin is required to keep the glucose level. So basically, how much insulin do you require to take in this blood sugar and not see any effects, any bump in your blood sugar level? And the reason that's important and the reason it relates to Erica's question is that's going to be different. It's not like everybody requires x amount of insulin to take care of x amount of carbs. So in this situation where the glucose didn't rise and she's asking, well, should have dropped lower, it's completely an individual basis. Some people they might release the perfect amount of insulin, that they perfectly store it and it doesn't rise. Some people might release a little bit more insulin and so it actually drops lower than before, which would be the situation she was talking about at the end. Or if there wasn't even carbs in it and it was just fat, which is a possibility, insulin might not have been released at all because and some wasn't required...

...and there wasn't a bump. That's a lot of information. Cynthia's thoughts? No, I think you did a beautiful job. But the big kind of takeaway is fat has a much more negligible impact on blood sugar response, and so that could explain why there hasn't been there. There's kind of this negligible response, and so I think it's important to kind of delineate and discuss how blood sugar works, because I think it's it's oftentimes very misunderstood. I think people think about it is in a very linear fashion. It's just one way, but there are multiple ways the body can impact blood sugar, insulin release, et Cetera. I actually learned about something recently that I'm shocked I didn't know about earlier. Like I'm very shocked. I used to always think that I had reactive hypoglycemia. I don't know if it's necessarily the example she gave, but it's sort of like the example she gave where if you eat something and then your body releases too much insulin and you're blood sugar dropped lower than it was before and you get feelings of having low blood sugar, and I always used to assume that's what was going on, and maybe it was, but actually I didn't know there was something called Ideopathic Postprandial Syndrome and that's actually where it feels like reactive hypoglycemia. So it feels like you ate and your blood sugar dropped, but if you were to actually test your blood sugar it would be high. And what's so cool about the reason that? I don't know if it's cool, but the reason that's happening. They're like theories about it, but it's likely because the body is trying so hard to control the blood sugar level that you get all of those hormonal feelings of you know, like anxiety or shakiness or fatigue or Adrenaline, and it's your body trying to control things rather than actually being low blood sugar. I'm just surprised. I didn't know that until like a month ago. Well, the word idiopathic really just means we don't understand why this happens. So it would really be a diagnosis of exclusion when they've rolled out everything else. But I think when we talk about reactive hypoglycemia, and those are typically the people, they get sweaty, they get diapheretic, they get dizzy, they feel nauseous, they can get pretty symptomatic and I think many years ago when I was in school we used to think of that as being very benign, but I look at it as it's sometimes that first stage of beginning, stages of identifying that you yourselves are not well adapted to insulin. I just find it so interesting that you can have that exact experience and not have global sugar and that's like a thing. I gotta love the Word Idiopathic, where idiopathic means we don't understand why let's that's basically what that means. Like people are like, oh, but it makes it sound fancy exactly, and I'm like, it's really not. It means we don't understand why this happens and you're in this bucket. Love it, love it, love it. Shall we answer a question from Catherine? Absolutely so. This is from Catherine and the subject is I f weight and fat gain, and Catherine says hi. I've read so many books and products you have recommended. I love this lifestyle and I love your books and podcasts. I've been wanting to write for a while and I kept telling myself I just needed to figure it out on my own. But as time goes by and my weight and fat keep creeping up, I thought I'd better seek your wise counsel. I began intermittent daily clean fasting the first week of August twenty nineteen. I began my I F journey to maintain a weight loss of over one hundred pounds, but I've gained twenty pounds since starting. If I'm fifty seven and five ft six and a half inches. I walked two point five miles daily. I played pickle ball. What is pickle ball? I don't know. I think it's like a smaller bat. Pickle ball, according to Google, is an indoor or outdoor racket paddle sport, like you said, like tennis, with little small battles. She's probably English. Yes,...

...okay, so she plays pick a ball or doesn't work out a few times a week. Before I F I was counting macros and every calorie I consumed or burnt daily to not regain and I was successfully maintaining and still losing. But it was not fun at all and I did not feel well. After dieting off and on my entire adult life and being overweight my entire adult life, I finally lost weight with the ideal protein diet. I think I heard Jin's recommendation to continue your current way of eating and add if. But I did not follow that advice also, although I know it is not what you two would recommend. I just think I went overboard with eating what I had been denying for so long. I know that is not advice, but after limiting carbs and or fat for so long, I just went for it. I love the simplicity of delaying and freedom of not denying, but fear I have taken it too far. She said. I usually fast for nineteen to twenty hours and have a two to five hour eating window. Typically I have a shorter eating window on week days, one to two hours, and sometimes will lengthen it on weekends to three to five hours. I eat a healthy, typically Paleo, supper meal each day. I think my problem might be too much of a snack before and after that healthy meal. I started out between one hundred and twenty one hundred and thirty pounds in August, wearing a size four to six, with very little fat in my bones and coming from a very restricted diet. I now I want one and I can see fat on my body. I can still wear the same jeans, but not all my clothes from twenty pounds ago. I feel great I feel healthy, I look healthier, my hair is glowing, but I really like the number one and I really liked seeing myself skinnier. If I'm completely honest, I looked pretty gaunt at I do look healthier now. I hear all the stories of weight loss and feel I should have at least been able to maintain my weight with if honestly, I could probably be happy with one, I do not want to continue gaining weight. I'm wondering if I need to deny sugar and chocolate indefinitely, as it is probably a trigger for me. Should I start accounting the calories of my snack or dessert? Is there anything you can recommend for me? I will not go back to dieting. I am I have for life. Thank you so much for your books and podcasts. I have learned so much from you. I still look forward to your direction and thank you in advance. Well, Catherine. Thank you for your question and congratulations on the progress you've made. A lot of what I hear in this this question is you really like one number, but you feel healthier better, your hair looks healthier at a different weight, and here in lies a lot of the problem in the weight loss industry. We get very fixated on numbers and I would say that, and I'm speaking to you as a clinician, that at a minimum I would get some basic lab worked on so that you can see, you know where your triglycerides are and your HDL and look at Your Fasting Insulin and your glucose. You'R A one. C really get a sense of, you know, your thyroid and sex hormones, to see really where you are pounds is pretty thin. Four or five FT seven female, and you yourself mentioned that you looked gaunt and and from my perspective it's really stepping back and objectively saying what is driving the focus on that number, because it sounds to me that you actually feel better at a different number. I would say. The other thing, and this is kind of a resounding theme for me, is that if you're only eating within a very short window, are you eating enough food, because your body could be perceiving that you are not enough food, that you're starving, and it's going to hold onto every single calorie and morsel of food. Really making sure that your meals are structured, focused on protein as well as nonstarchy vegetables. You know you may be craving chocolate and sweets because you're not getting enough food, and so I really think you need to objectively and honestly look at are you eating enough food and you're feeding window you may not be, and checking in with your primary care provider,...

...your intern is your G U. I N to get some baseline labs. I think is a really important first step, and then also giving yourself grace. There are so much focus in our society on weight numbers instead of focusing on health and you know what allows you to go out and play your sports and to walk and doing all the things that you're doing. It it doesn't sound like for you that you want to track macros, and that's okay. I would really try to be deliberate about getting in enough protein in your diet and we usually focus on on a hundred grams a day, of hundred grams per pound of ideal body weight and really focused in on healthy fats and non starchy vegetables and also you know that that mindset shift and there I know both Melanie and I have interviewed Dr Glenn Talking a lot about our relationship with food, and I I think that those interviews would be super helpful to kind of hear his perspective and he talks about the inner pig, not that we're a pig, but the inner pig in our brain that's telling us to behave a certain way and make sure you're getting enough sleep and make sure that you're you know, you have great relationships with loved ones and making sure that you feel satisfied in your personal life, I think is certainly a very, very important part of this. But the concerns that come up for me are, are you eating enough? And, you know, having this this fixation on a number that may not be a healthy number for you to be at. Like I have had so many female patients that will say I want to weigh what I waited eighteen, and yet this is twenty, thirty years later and it's willfully not realistic for them to weigh what they did at eighteen years old when they probably weren't nourishing themselves or probably not getting enough sleep, et CETERA. Melanie, what are your thoughts? First of all, I love all of that that you said and I agree, and so I want to clear up one little thing. So he says that she had heard Jen's recommendations about continuing your current way of eating and adding, if so, not changing the way you're eating. And what's interesting about Catherine's situation is so jen's perspective on that. It's normally not Catherine's situation. It's normally people who are coming from like a standard American Diet, and Jin says start if rather than cleaning up your diet at the same time, whereas Catherine's situation, she was on a really restricted diet and so she did, quote change when she started if because instead of staying on the restrictive diet, she started, you know, eating much more freely, which the two clarifications there is that, I think. I don't want to put words in Jin's mouth, but I think Jim would be more on board with that concept actually. And then two, I actually I think people can do it either way. But I actually don't have a problem with people starting, I F and making dietary changes at the same time. I actually think it's really great. Like I think if people want to like start, especially if coming from a standard American diet, and they want to make like a healthy whole foods type choices at the same time as they start if, I think that's great. So I just wanted to clarify on that. So I think everything that Cynthia said, that you know, that lower weight that Catherine was at might not necessarily be a sustainable weight if you want to maintain certain health and energy related goals at the same time. So really what you have to ask yourself, because I'm actually I'm goal am I goal agnostic, I'm goal agnostic for other people. I personally believe that our goal should be health and wellness and energy and vitality, but also I believe that, you know, people can have whatever goals they want. It's their body. You can pursue what you want to have in your body. And for some people, if they want to be a thinner weight, that requires dietary restriction. I mean you can do that. It might not be a...

...healthy approach to life and it might be hard to maintain. I mean, because Catherine experienced that. She was caloriecounting, she was macro accounting, she wasn't enjoying her life, she didn't feel as good. So that might just be what is required to have been at that weight. And so you just have to ask yourself, is that what you want? And what I am wondering, though, is I think there actually is a lot of room stepping back. I know you did actually physically gain weight, because you you say with an exclamation point how you can see the fat on your body. But I also do wonder if making this change from having been calor restricted and being in a calorie deficit too, sounds like you're kind of just, you know, going and like eating all the things. I wonder if there's a level of inflammation that came along with that style of eating. So there might be a happy medium. This is just an idea, but there might be a happy medium that doesn't actually require Cali accounting, doesn't require macro accounting, doesn't require restriction, where you're just cleaning up those food choices that you are making. I think that might be a place to start rather than trying to go the restriction route. So Cynthia was talking about the importance of like a high protein diet and the green vegetables, and so maybe having a mindset shift where what are the healthiest foods you can put in your body and your eating window? What is the healthiest way you can approach your snack in your dessert, if you have them? Can you possibly have other versions? Can you not have the snack, or can you have other versions of the dessert and snack that might be more fulfilling or healthier for your body? I would just maybe approach it more from a health mindset with the food choices rather than a restriction mindset, because I think it's completely possible for you to actually have all the goals, which would be the energy and the skin and feeling amazing in your body from that perspective, and also being at a weight that makes you happy, and it doesn't necessarily require restriction. Many thoughts to that. I do fervently believe a lot of it's a reframe. So really thinking about your relationship not only with your body but with food as well, can be very, very helpful for sure. Also, I love that you brought up Glenn Livingston. He's honestly one of my favorite people on the planet. His book again. It is called never binge again, which is a little bit of a misleading title because it's not just for people who are struggled with bench eating disorder, but it's really wonderful for that mindset shift and reframing how you are seeing food, your cravings, your wants, your desires. I find it very helpful. It's a great book. I actually, I think, twice this week already, I suggested that episode to women in different groups. I love that. I love that. Hi, friends. So I often get asked what is my favorite bio hack or what do I use every single day? Something I use is every single day of my life is red and near Infred therapy, and I'm about to tell you how to get a discount on my favorite brand for that. For years now, I've been using Jew light therapy devices to achieve all of the benefits of red light and near Infred therapy. So Red Light is a type of light naturally found in the rising and setting sun, so I use it to help sink my circadian rhythm and also to combat the overwhelming abundance of stimulating blue light that we are exposed to every single day. So yes, my apartment sort of looks like the Red Light District at night, but I cannot express enough how crucial it is for helping me wind down, support my mood sleep well. It is just so, so amazing. Red Light can also help with your skin health give you a healthy glow. Near infrared has so many benefits, including targeted pain relief and muscle recovery. The reason red and near Infred light can seemingly be magic and fix so many things it is because they actually affect how your cells, Mitochondria,...

...generate energy and when your cells are properly generating energy, while everything just basically works better. The reason I recommend Jew is because they are amazing quality products. They source from only the highest quality materials, including medical grade components, and they have undergone third party testing and receive safety marks from nationally recognized testing laboratories. This gives you the safest, most reliable product possible. Other companies claim to be medical grade, but they fall short with no independent safety testing or medical grade components, making it a no brainer for me to recommend Juve as my go to red light therapy company. Do you've offers several different size options. So they have a wireless handheld device called the Jew go that I used to target specific areas of my body, and it is also amazing for travel. Yes, it is t s a friendly I go to a wellness spot for cryotherapy almost every single day and they have tube devices there. I'm just grateful that I have it in my own home so I can use it every single day. From the comfort of home, no membership anywhere required. You can check out all of the Jews today and for a limited time, Jew is offering our listeners an exclusive discount on your first order. Just go to Jew dot com slash I have podcast and you see coupon code. I have podcast again, that's j o o V v Dot Com forward slash I F podcast. For a discount on your first order, pick up a Jew today. Some exclusions do apply. Juve Dot com slash I have podcasts and join me in using one of the most incredible things for your health and wellness that you will ever bring into your life. I promise. I Love Juve and I'll put all this information in the show notes. All right. Now back to the show. All Right, shall we go on to our next question? Absolutely. I'm excited for this question because it's a cynthia question. So this comes from Lydia and the subject is I F and palpitations, and Lydia says hello. I'm Lydia and recently, July eleventh to be exact, began doing intermittent fasting. I purchased delay don't deny and listened to the podcast regularly, as well as joined the facebook groups. Well, I soon began to have heart palpitations and I have read that maybe I was dehydrated. I up to my water intake. I added him a lay in salt occasionally, but I was really having a bad time with the palpitations. They especially occurred when I laid down. For whatever reason, I'll be seeing a cardiologist soon, after getting an electro cardiogram and after wearing a wolter monitor for forty eight hours. But after I stopped doing the clean fasting and I stopped longer fast the palpitations are mostly gone. So is it possibly dehydration after all? Have you heard of others having this issue? I was so happy to have lost ten pounds by August fourteen, but now I'm slowly gaining back since I haven't been clean fasting. By the way, my starting weight was one sixty seven and I'm about five six now I'm back to one after getting to one fifty seven by August fourteen. Thank you, Lydia. Well, Lydia, this is my wheelhouse. So the listeners know that my whole background is an NP. WAS IN E R Med and cardiology, and the one thing that I know a lot about is our palpitations. You know, ones that are benign but annoying, and dehydration, and I would absolutely agree that if you are going to fast, you need electrolytes. And yes, Himalayan Sea salt is great if you're salting your meals, but you actually need a more comprehensive product than that, one that is going to provide potassium and magnesium and sodium and chloride. And so anytime anyone is fasting, especially in summer, it's really, really important that you're replacing those electrolytes and it more than likely, I would imagine, that the palpitations are probably precipitated by low magnesium, and this is more often than not the electrolyte in particular that I see most people are...

...not keeping optimal levels of. And really the blood test that you want to ask for when you see the cardiologist, and any cardiologists will order this as a red blood cell magnesium. It's much more accurate. But also doing a comprehensive metabolic panel. It sounds like they're doing quite a big work up if they're doing a halter as well as in E K G, and if you're seeing an association of fasting correlated with the palpitations, and now that you are stopped the clean fasting and stopped longer fast and the palpitations are almost gone. And I think you know oftentimes we'll say correlation is not causation, but this is clearly a relationship that sounds like it is directly related to the dehydration you're probably experiencing by not replacing the electrolytes in a fasted state. So one thing I teach people when they're fasting for the first time is that electrolytes are critically important, especially if perhaps at that time you lowered your carbohydrate intake, and we know when you tend to be lower carb you have release of Glycogen, which is storage sugar, and you'll actually urinate out more electrolytes, including sodium, and so it's it's very, very important that you're replacing that and there's lots of clean options. I have a product called simply hydration. There's element and many other options that are out there. The other thing is you mentioned that your weight fluctuated from a hundred and sixty one two fifty seven pounds. It is not at all uncommon, depending on what we're eating and drinking, that our weight could fluctuate by three to five pounds, and so I don't know what age you are, but that can happen around our menstrual cycles. It could happen if we had a lot more carbohydrates, and so I wouldn't get too concerned about four pounds. It's always kind of over the period of time. There's a colleague of mine that always talks about there's the the hell no weight. You know, you get to a point where you're like, okay, this is five pounds over where I generally am average wise, and then it's time to kind of ratchet in on on the cleaner eating. So I would absolutely follow up with your Cardi oologists. Sounds like they're doing a really nice job. I would focus on comprehensive electrolyte replacement and, especially in a fasted state, more hydration, more electrolytes and recognizing that there is that into relationship and it's probably related to low magnesium, and I'm I'm actually setting melanie up so that she can talk about magnesium. I love that. Well, first of all, for listeners who might not be familiar Cynthia, what is your background in cardiology? Well, it's interesting. I did general cardiology, but then when I transition into two, predominantly doing office setting. I worked with a lot of our electro physiologists who are specialized cardiologists that do defibrillators and pacemakers and deal with the rhythmias. And when I tell you that I know magnesium backwards and forwards, more often than not, even in the benign or rhythmias, it was magnesium that was precipitating episodes and more often than not in the lethal of Rhythmia, as things that originate from the ventricles, which are the bottom chambers of the heart, it was magnesium that was driving some of those symptoms. So when I tell you that I know magnesium, will I've gotten very creative over the years with magnesium replacement and we could certainly if, Melanie, if you want to, we can talk about other ways to replace magnesium, either with transdermal applications or soaking our legs or taking products by mouth. All can be very, very helpful when getting our magnesium levels back up. Yes, so Um. Well, first of all I just love that you have that that background and that knowledge. I will put in a plug for element. Cynthia mentioned them, but we do have an offer for them, so they are a full spectrum electrolyte supplement, so not just magnesium. It's magnesium, potassium, sodium chloride sodium. So you can go to drink L M N T DOT COM, forward slash I podcast, and we have an offer there. So and I believe the offer right now should be to get free electrolytes at that link. So definitely check that out and then, yes, it is so, so exciting that Cynthia is on board and,...

...you know, on the same page as me about the importance of magnesium. So many people are deficient in magnesium and I'm actually not for like taking all the vitamins all the time and I think it should be very nuanced and specific to the individual and that when possible, we should try to get our nutrients from food. That said, it's really hard to get adequate magnesium levels today. Our soils are depleted. So it's been estimated that in the past one years the soil levels of the magnesium have gone down by which is crazy. And then on top of that that's just like the actual levels of magnesium. That is an account for the fact that pesticides and glype estate in the soil actually key late magnesium. So a lot of that magnesium isn't even available to the body to be used and it's proper form and then, on top of that, is potentially toxic because it's attached to a pesticide. So the fact that most people are deficient is no surprise. And so, like Cynthia said, there's a lot of ways that you can boost and raise magnesium levels. I recently released my magnesium eight by avalon X and I formulated it to honestly be the best magnesium on the market. I promise it is the best, because I wanted to make the best. So it is eight forms of magnesium in the most bioavailable forms. It comes with methylated basics to help with absorption, not the non methylated form which is often used in supplements, and then it has manganese because magnesium can often displace manganese. And then it's in a glass bottle, because I am not about plastics leaching into our bodies in the environment, which, by the way, Cynthia, I I just booked a guest I'm really excited about, Matt Simon. He's a head editor at wired and he has a book coming out in he has some other books, but I'm his book coming out in two is about the effects of microplastics and the Environ meant. I'm so excited because I think that's a really big problem. So I'm really excited to read his book and learn about that. Oh and this was crazy. So like one of my best friends from college ever works at wired. So I was like, I don't I emailed him. I was like I don't know how how many people are on staff at wired, but do you know my friend? And he's like, Oh, yeah, we sit next to each other in the office. It's like such a small world. So all about to say you can get my magnuseum eight, that is at avalon x dot us. The cupon Code Melanie Avalon will get you tim person off. I think we will have launched subscriptions by the time this comes out. So if you get a subscription for that, you can get actually off Cynthia. So the other ways of getting magnesium would be like transdermal. I like a product called ancient minerals that we will link up. You can spray that into two cupped hands and rub it on your usually say trunk, like upper arms, legs, trunk, and if your skin tends to be sensitive, you want to pick the sensitive skin formulation, but you can leave that on for twenty minutes and then rinse off. That's super efficacious. So so good resources there. So hopefully that helps Lydia. Do we have time for one more question? Sure. Our next question is from Sarah. Subject is positive side effects. I've been doing I F since the first of the year as an experiment, just to see how it worked for me. Your podcast has been a valuable resource for me and I'm grateful for all your tips. I don't need to lose any weight or gain energy, but I was tired of constantly thinking about when and what I was eating to get maximum nutrition benefits. I felt like I was either eating or preparing to eat all the time. Needless to say, I F has changed that, with a shorter afternoon window, usually three to eight p M. I have always eaten a Pscuterian Diet with a balance of nutrients. I do enjoy at least a small processed food snack a day, like checks mix or cheese it's, and I have not changed my it at all. I am so much less...

...stressed about food and I think I can finally achieve the rest and digest state. One of the positive side effects that I've noticed in myself that I don't think I have heard you discuss is the change to my bowel movements and the decrease in gas. I often had gas in the evenings and carried gas X in my purse at all times. I have not needed to take it on the last two months. Also, sorry if this is t m I, but my bowel movements were previously very soft. Since intermittent fasting, I noticed my bowel movements are now more solid and easier to clean. Just wondering if this is truly a result of intermittent fasting and why the change? Thanks and keep up the good work. Casey. Thank you so much for your question and we're very excited for you that you've experienced so many wonderful effects with intermittent fasting. Earlier, Cynthia was using the phrase correlation, not causation, and how it's hard to know, but I would say it's very likely that if the only thing you perceived as having changed was I f and then you had this substantial change engineer bowel movements, then it's probably related to I F, or changes from I F that you know lead to this. I mean it's a good problem to have. So I'm happy that we're not trying to find the problem and solve it. But there are so many, so many different things that could be going on for why you might experience better bowel movements by not eating constantly. It gives our G I tract it allows for the natural parastosis of the intestine and it allows things to be moving. So it can create a better like synchronicity and rhythm to your system where your digestive system has time to rest, to clean out with those cleansing waves and not have things build up that are creating gas. It also might be you talk about how now, finally, when you're eating, you feel like you're in the rest and digest state. So the parasympathetic state that is so, so important for properly digesting our food, for creating stomach acid to digest our food enzymes. So the fact that you are just likely digesting your food better could be a huge reason that you're not having, you know, gas anymore. You're having better, more well formed vowel movements. It's just helping your body process through better. And then the effects on the gut microbiome. So there's a lot of effects that could be happening there. It's possible that this change with the fasting is actually supporting a more favorable gut population. There have been studies on fasting finding favorable effects on the gut microbiome. So it's possible that you've had changes there. Cynthia thoughts, I would echo your sentiments and I think a lot about the migrating motor complex and so interdigestive system. You know, we really do need four to five hours between meals to allow this sweet sweeper of the G I track to be able to do its magic. And there's so much good research talking about the gut microbiome and the benefits of eating less frequently. And is it any surprise that you know your your digestive processes is now in a position where it can properly package up and get rid of waste, and so not at all surprised to hear that your bowl movements are much more solid. You know we use that Bristol Stool scale and you've seen that before, have I? You're talking to like Tho. You know we want to we aim for the four. That's kind of what we're working towards, and so it just shows that your body is you know your stool is. There's enough time for your body to break down, absorb nutrients, get rid of what doesn't belong. You're not dehydrated. I think our stool is really one of many indicators of our health. So Bravo and excited that you've had seen so many benefits so quickly. I probably shouldn't share this. I should probably envision the like thousands of people listening before I say this. It's funny because they'll do things I don't know who they is. Like you'll see things where people say, eat something really pigmented so you can kind of figure out how long you're transit time is. You know, like do like a beat test...

...or like a blueberry test. We used to do corn. Okay, a corn and it's funny. Whenever I see that I'm like wait, doesn't everybody always monitor that, like like like monitoring? You're hilarious. No, it's it's interesting. So there's a program that I teach in the fall called restart. I think it's weak too. I actually have them bring corn to class and they ingust like two tablespoons of corn and then they let me know how long it is before they see it in their stool. I had an intake form with the doctor and he's like we're going to do this. I was like, I do that every day. I can already tell you that for like, I'm an ideal patient. I already know the answer to that question. All right. Well, this has been absolutely wonderful. So a few things for listeners before we go. We will put links to everything that we talked about in the show notes. Those will be at I F podcast, dot com slash episode to two. A reminder to everybody to definitely go to shield your body, dot com slash R S D, for Radiation Safety Day. That's where you can learn the two key rules to help protect yourself from e m F exposure for free and get entered to win a e M F blocking bed. Can't be worth two thousand dollars, as well as a lot of other prizes, all for free. Lots of resources that shield your body dot com slash R S D, and again, the Cubon Code, Melanie Avalon will get you off if you would like to purchase anything from shield your body, and there will be a full transcript in the show notes, so you can definitely check that out. And then, lastly, if you would like to submit your own questions for the show. You can direct the email questions at I have podcast dot com, where you can go to I a podcast dot com and you can summit questions there and you can follow us on instagram. We are I have podcasts. I am Melanie Avalon and Cynthia is Cynthia underscore. They're low underscore. Well, this has been absolutely wonderful, Cynthia, and I will talk to you next week. Sounds. Good bye. Thank you so much for listening to the intermittent fasting podcast. Please remember everything we discussed on this show does not constitute medical advice and no patient doctor relationship is formed. If you enjoyed the show, please consider writing your review on itunes. We couldn't do this without our amazing team. Administration by Sharon Merriman, editing by PODCAST doctors, show notes and artwork by Brianna Joyner, transcripts by speech Docs and original theme composed by Leland Cox and recomposed by Steve Saunders. See you next week.

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