The Intermittent Fasting Podcast
The Intermittent Fasting Podcast

Episode 283 · 2 months ago

#283 - PCOS, Infertility, Stevia, Glucose Tolerance, Healthy Snacks, Polyunsaturated Fats, Fish Oil, And More!

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22:20 - Listener Q&A: Veronica - IF and PCOS

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Welcome to episode two hundred and eighty three 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 Gallori 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 the 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 intermitted fasting podcast. Hi Friends, I'm about to tell you how you can get my favorite electrolytes for free, yes, completely free, and the feedback we have received about element electrolytes from our audience is overwhelming. You guys love element and I'm so excited because our new offer allows new and returning customers to get free element and on top of that, they're super popular. Grape fruit flavor is back. If you've been having issues with intermitted fasting, electrolytes may just be the thing that you need. And or have you heard of something called the Keto flu? Here's the thing. The keto flu is not actually a condition. Keto flu just refers to a bundle of symptoms, headaches, fatigue, muscle cramps and insomnia that people experience in the early stages of Keto dieting. Here's what's going on. When you eat a low carb diet, your insulin levels drop. Low Insulin in turn lowers the production of the hormone aldosterone. Now aldosterone is making the kidneys and it helps you retain sodium. So low aldosterone on a Keto Diet makes you lose sodium at a rapid rate and even if you are consciously consuming electrolytes, you might not be getting enough. In particular, you need electrolytes, especially sodium and potassium, in order for nerve impulses to properly fire. ELECTROLYTES can easily be depleted while intermittent fasting. Rob Wolfe, who, as you guys know, is my hero in the holistic health world, worked with the guys at Keto gains to get the exact formulation for electrolytes supplements to formulate element recharge so you can maintain ketosis and feel your best. Element recharge has no sugar, no coloring, no artificial ingredients, no junk. They're used by three navy seals teams. They are the official hydration partner to team USA weightlifting. They're used by multiple NFL teams and so much more. And we have an incredible offer just for our listeners. You can get a free element sample pack that includes all eight flavors, citrus, watermelon, orange, raspberry, mango, Chili, lemon, Haban, narrow chocolate and raw unflavored. And the RAW unflavored, by the way, is clean, fast friendly. You can try them all completely free when you make a purchase at our link, drink L M and T DOT COM. Forward slash if podcast. You can get this offer as a first time and as a returning element customer, and I know there are a lot of returning element customers. The feedback I hear from you guys loving element is amazing. Element offers no questions asked about refunds on all orders. You won't even have to send it back and this offer is exclusively available only through v I P element partners. You won't find this offer publicly anywhere else. So again, the link is drink L and t dot com forward slash. I have podcast 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 three of the intermitted fasting podcast. Melanie Avalon and I'm here with Cynthia Thar Low. Hey Melanie, and what's new in your life, Cynthia? You know, this is September, is the month of launches, so it's lots of launches, and tonight I have a Webinar that I'm running. We have like eight hundred people signed up talking about why you can't lose weight, which is obviously a pain point for a lot of people, but I'm excited. I'm going to finish slides when we're done recording. So, out of curiosity, is there like one main reason? Are there a lot of reasons. How are you formatting it? Yeah, I give so it's it's we do these webinars when we're pushing into programs because it gives people an opper chain to see me and see some of my team and we identify problems. We don't provide the solution. So the solutions are always in the context of programs, and so it's a really good way to connect with people, give them good information but also leave them wanting more, like that's really the you give them good information but then you know that the solution is embedded in a program or embedded in a you know, a one on one with Tessa, because I don't do those anymore. But yeah, it's exciting. I actually enjoy doing it, although webinars at seven o'clock at night it's like I get amped up and then I can't sleep. Quite don't I'm not able to go to bed as easily, so I might get on my p MF matt tonight. That makes sense to kind of gear down. How can people join your programs? They would go to the website. So we have I have forty five and then holistic blueprint and actually restart, which is our sugar detox, and so you go to the website and, you know, work with me. Probably by the time this episode comes out, I have forty five will be closed, but you can get on the waitlist for the next program and that's the best way. Like we actually formulate the waitlist so that people that are on them get advanced notice of when the programs are going to go live and more often than not we offer incentives which normally are praised as like discounts, so that are only available to them. And so it's I remind people that we don't fatigue our lists. We try to nurture our list and offer incentives to be part of it. Awesome. While I definitely I cannot recommend that enough, you're such a valuable resource and I'm sure that would be very helpful for a lot of people. So we but links in the show notes to that and good luck with the rest of your prepping. Thank you. Thank you. I'm almost there. Almost there. As you know, it's like you know, I think for all of us as entrepreneurs, it's a very delicate balance between flying by the seat of our pants and being very well researched and organized. It's like a constant, delicate balance. Oh my that's so true. Everything requires so much research, so much preparation, so much work, but then you also have to know what you can just do in the moment exactly, exactly, like I have gun jury next week. I'm finally interviewing him and I read his book when he was on your podcast and I'm reading it again. So I'm like that's my project this weekend. I'm going to read his book again and get organized for the podcast next week. Is it the energy paradox? Have you had him before? I have not. I have not, and it was interesting. I don't know if it's because of travel, but there was a lot of back and forth to get this podcast scheduled. So I'm kind of like crossing my fingers because I know how it is. Both of us do what it's like when you have a book launch and you just get inundated with media requests, and I'm still doing press about my book. So I'm sure for him, I know he's really gracious and wonderful and I'm just excited to kind of share his work with my my listeners. It's funny. I was having this conversation with actually somebody you just connected with Vanessa just yesterday. She was lovely. She reminds me of you. I love her. We also communicate the same like with emojis and yes, well, no, no's was very gracious, like incredibly gracious,...

...and she was like, you know, did you know Mark Mattson when you were at Hopkins? And I was like no, actually, you know, the researchers usually are kind of off on their own, but I said I was so cardiology focused, like I just wanted to be around the cardiology people, not realizing the greatness of Mark Mattson. That's crazy. That never occurred to me. that. Wow, so close. We'll have to put a link in the show notes. So her podcast is the optimal protein podcast. She's so smart too. I just I love her. I brought her up, though, because we were talking about gundry, because she's had Dr Gunjy on her show and we have the same perspective, which I'll be curious if you have this perspective actor interviewing him. He's like such a legend and he's known for this whole plant paradox thing, which I think comes off as a little bit gimmicky, like people might think. It comes off as like trying to sell something. I think meeting him, he's not what I thought he was going to be. He's like so I don't want to say that he comes off bad, but he's he's so nice, he's so gracious, he's very smart. I did not get the impression that, like, he's just trying to sell stuff. It's the point of that, right? I think there's there's a degree of genuineness there, and I think the same way about like Dr Pearl Mutter, one of the nicest people too. Yes, and I think about police girls, who I just interviewed and is particularly relevant to this podcast because we're going to talk about pcos, and I literally just sat in her greatness when I was interviewing her, and I felt the same way about Pearl Mutter. Like they are consummate educators, researchers, clinicians and there is a genuineness about them that is really wonderful to see exactly, and I don't think you necessarily expect it because they're, you know, they're just so big and so many New York Times bestsellers and have these programs. So, yeah, that's wonderful. So my current task that I'm trying to accomplish right now is we are finally, I'm so excited, really seeing our next supplement. Well, I probably shouldn't say this yet because it might change around, but it's probably hopefully going to be an amn which is an oral supplement that you can take as a precursor to n a D, which is basically a master coenzyme central to metabolism and correlated to a lot of people. Think it's a reason that we see effects with aging and low energy and post viral fatigue. And I actually recently got sick, not covid and Cynthia knows, I was like dying. So I started really upping my inn a men and doing any d injections and that had a huge effect on my energy levels. So now it's funny, I was already sold on in mn but now I'm just like all in and I'm definitely gonna take it every day in my life for the rest of my life. But my task right now it's my first powder supplement, which requires a scoop, which I don't want to have plastic scoops because that is not sustainable and I don't to be creating plastics. So my task I've been doing right now is trying to track down sustainable scoops. It's all these little things that you don't think about that go into making a product. I didn't even thought about that because my creatine should be out this fall and we're going to put it in a pouch, not a plastic bottle. I hadn't thought about the scoops. Oh well, I will have done. I got, you know, literally hours. Like the other night I probably spent three hours like googling, trying to find an emailing companies, trying to find sustainable scoops. So, Oh yeah, I'm just not about this plastic situation. So yeah, stay tuned for all of that and stay tuned. I'm so excited, Cynthia, for you to have your supplement. I actually have been texting with our point of contact and empty logic and I was like can we get like some sense? We're still negotiating the packaging. That's that's the big thing. They gave us some options and I was like, I don't want pink packaging because I think this can be a product for you...

...said pink, pink as a p I N K, and so I was saying I wanted to have a more neutral color so that it's not specific. Oh Yeah, I definitely think that's a more inclusive it's really fun creating products because there's so much that goes into it that you don't think about until you're doing it and then you're like Oh, and then they put a they wanted to put a photo of me on the back and I was like no, no, it's so funny. Well, I'm very, very excited for you. I don't know if you know this yet. So do you think you're going to sell it on your website or you're going to create a new website for it? I think I'M gonna sell it off the website as a starting point and then we'll kind of see how it does. I know it's going to do well, like I'm going to put that out there. It's going to do well, but I think we're going to start there because I'm hooked into woo commerce. Okay, I'm really excited because I feel like I keep seeing now creating coming up and the importance of it. I'm like, Oh, I should probably be taking that. So I want to take yours. Yes, well, because you know, like I'm completely obsessively wanting the cleanest products that are out there with no junkie fillers and there's just so much of that. That's the unfortunate thing is. I think there are a lot of well meaning companies that just don't realize that there are individuals that are sensitive to the fillers they use and they're not entirely gluten or grain or dairy free, and I think that's important. So we're going to put out the highest quality product period and I just want to comment on that really quickly. Especially being in our sphere. I get products sent to my to my door all the time and it's a lot of products from people that are in this health sphere and are people I respect. I would say percent of the time, nine percent of the time when I get supplements from people in the Sphirit that I respect, they have problematic fillers in them. You said it perfectly. People just don't really take it seriously. Like I don't think it's I don't think people realize that this could actually be having an effect on people. I'm excited that we can make clean supplements. Yeah, it's very exciting and I and can be completely transparent. I don't know as much about N M N as you do, so I'm interested in learning more Oh, I've been doing especially when I was sick. I was going down the rabbit hole, and so now what I'm doing is I'm trying to find every single enemn study and humans and I'm making an excel chart to look at the dosages and what were the effects that were found. I mean it's overwhelming the benefits that have been found with it. Muscle health, even like blood sugar control, but I think the biggest thing is probably the just the energy and longevity and anti aging. So when it's available, that will be at avalon x dot us. Cup on Good Melanie. Avalon gets you temperason off and then Cynthia at your website. Is Your Cynthia Thurlow Dot Com? It is. And actually I have I hand selected products from MD logic to feature on an MD logic page on my website and Sarah Pep tases on their Yay, that makes you so happy. I feel so honored and we should point out that you can also shop at Embi logic and look at their products. Some of their products have some fillers, some don't, but in general, I mean they are very high quality, with everything they do tested just I can really vet them and so you can use either of our codes, Melanie Avalon, or is your Cynthia or Cynthia Thurlow? I think it's Cynthia. I think it is too. I think we're trying to keep it simple. Okay, so you can use either of those codes to get a discount at embie logic health as well. Hi, friends, I'm about to tell you how you can get thirty dollars off one of the most incredible ways to track your blood sugar levels, see how you're fasting is affecting you, see how your food choices are affecting you and truly take charge of your health. That would be the NUTRICENS CGM program if you've been listening to this show, you know that we are a little bit obsessed with continuous glucose monitors, also known as E G M s.

Did you know that the majority of chronic illnesses actually stems from an inability to manage your blood glucose levels? If you know how your body is actually responding to different foods, amounts of sleep, stress, fasting, exercise, wine, anything else you're doing in your life, then you can truly achieve your health goals. So, whether that's managing your weight, eating foods that make you feel good, having energy throughout the day. Optimizing longevity. Understanding Your Blood Glucose is key and, for example, you might even realize that your diet doesn't need to be super restrictive, it just needs to be the right diet for you that is sustainable. Here's the problem. True, you can check your blood at the doctor or you can randomly check it with a Glucommon at home where you prick your finger. The problem is that's just a snapshot. It's a single picture of that brief moment in time and if I've learned one thing from wearing continuous glucose monitors, it's that your blood sugar can change a lot, even from minute to minute. You really need to get a sense of how your blood sugar is changing all throughout the day when you wear a continuous Glucose Monitor, which is painless to put on, I promise. I have a lot of videos on my instagram of how to put them on, so definitely check those out. It gives you a picture of your blood glucose levels for fourteen days, and what I love about the nutrients CGM program is it has a super awesome APP that helps you interpret the data and really understand what's going on. And the APP not only does it track your data, but you can log meals, c macronutrient breakdowns and so much more. It even gives you an overall score for each of your meals based on your body's response, so you can really find what meals are working for you. And each subscription plan includes one month of free support from a registered DIETITIAN. Nutrients. Dietitians will actually help you identify what you should be paying attention to, what that data actually means. They can really hold your hand. If you're new to the space, or if you're already knowledgeable, then they can provide you even more advanced tips and recommendations. They'll make sure that you adjust your diet and lifestyle to find what you enjoy doing so that you can have long term, sustainable changes. They'll even act as accountability partners on your journey. nutricents also has a private facebook group for members where you can find support from other members and learn about their experience. I love wearing a CGM. I just think it is so profound. Even if you just do it once for fourteen days, I think you will learn so, so much. But then, of course, lasting sustainable change can take time, so getting a longer term subscription can be an amazing option to consider. nutricents has six and twelve month subscriptions, and those are cheaper per month, allowing you to not only achieve your health goals but also ensure that you stick to your new healthy lifestyle for the long term. It's helped me realize, for example, how low car versus low fat affect my blood sugar levels, how burberinge has an amazing effect at lowering my blood sugar and so much more. You can get thirty dollars off any subscription to a nutricent CGM program just go to nutricents dot io slash I have podcast and you see cupon code. I have podcasts for thirty dollars off. That's in U T R I S E N s e Dot I o slash I f podcast with the Cupon Code. I have podcast for thirty dollars off any subscription to a CGM program there's a reason Cynthia and I talked about C G M s all the time. We Love Them. Nutricens is giving you guys access to them, so definitely check this out and we'll put all this information in the show notes. All right, now back to the show. Well, I can't tell you how excited I am for this first question. Friends Cynthia's. Okay, let me tell you the time when leaning up to this, a text earlier from Cynthia. She's like what episode are we starting with? Is it the at the pcos One? Because I'm excited to answer this question. And then we recorded another episode and at the end she was like, I'm excited for the pcos question. So here we are, the pcos question. So here's the thing. There are so many people impacted by pcos and they don't even realize that. And I did...

...an amazing podcast of Dr Phelie Kirsh, which will link up in the show notes, and in preparation for that podcast because, as I tell everyone, Melanie is the most well organized individual when it comes to her podcast, she's influencing me to be an even better prepared podcast host. So, in preparation for Dr Gersh's PODCAST, which had to be split into two because we spent an hour and a half talking about pcos, we'll do a second one this fall to talk about perimenopause, a menopause, because I wanted to serve the needs of everyone, but it was just it completely blew my mind, like the things she was talking about, the connection she was making as someone that is a thin phenotype pcos, which means I am a thin woman. About of women with pcos or thin and so they very rarely get diagnosed and oftentimes they don't realize that they have thin phenotype pcos until they start dealing with infertility issues. And, like I said, well, we'll kind of dive into this. I think that it's super important for people to realize that PCS is far more common. It is the most common female endocrine disorder. Wow, and maybe you'll answer this with the question, but for the thin pen a type, what's the root cause? You actually have dysfunctional ovaries, like it's an abnormal in the granulosis cells in the ovaries and you can actually inherit this. So more often than not, your mother, your sisters, your aunts, your grandparents probably had pss as well. Wow, yeah, I didn't realize until I started dealing with infertility issues. I had a luteal phase defect. I wasn't I had suboptimal levels of progesterone. I wasn't. I didn't have enough progesterone to be able to even if I had gotten to a point where there had been union of sperm and egg, I didn't have enough progesterone to be able to even properly maintain an early pregnancy. And so it wasn't until I said to my mother, this is what I'm going through my mom was like, Oh, yeah, I took Clement and so did one of your aunts and so did this person and this person needed IVF, and I just looked at her and I said, how did I grow up not knowing any of these things? Wow, I feel like we're about to learn even more. So our first question comes from Veronica. Subject is I F and pcos, and Veronica says hello. I hope I am able to get a podcast discussion referencing pcos while you are Veronica. She says, when I was a very young girl I began very painful minstrel cycles in high school. Some months the cycles would be so painful I would literally pass out in the middle of my classes. This has continued throughout my adulthood. I've had extreme menstrual blood loss. I've had emergency surgeries, three with blood transfusions. In High School I was a track slash cross country runner. Even in the off season I ran no less than five miles a day. I loved running. Soon I graduated no longer having a sport training routine, my pcos and probably depression caught up with me. I went from ninety three pounds in two thousand five to my highest that I posted in the group at two forty seven pounds, after two failed IVF miscarriages. That was the deepest route of my struggles. I have never given birth and would love to have my own babies. I'm accepting that this most likely won't happen. So I knew my weight and health just wasn't going to do. This is where I F started. For me, I know I F is about what health benefits it gives my insights, and then weight loss is to follow. I know my body temperature is wrong. My Body is conditioned to think it belongs in the two hundreds. Because I've been here for so long. I'm certain that I am extremely insulin resistant. I immediately began fast and clean and attempted eighteen hour fast. Fast forward to for a few months I've been fluxing between two and fifty and two and...

...nine. She says twenty, but she sent this sort of recently, so she might mean. She says most pcosrs have irregular cycles. I'm extremely opposite. I almost cycle for anywhere between two weeks to a month long, with maybe a three week in between break. I don't think there's any physicians in my local area that understand. If I wanted to know if there might be any physicians in your contact list that might understand the effects of pcos with I F, I am slow to lose and, if I'm being honest, until today, listening to your latest three podcasts, I'm understanding that processed foods are not good for my body. Today it clicked. I'm going to challenge myself for new six weeks to eat wholesome foods. What research might be available about pc os and I F, or what resources can I find to try and help me find answers? Thank you for being a vessel to what I know is my answer to losing this. I just need to find out what my body needs to begin the fuel and truly start healing. Thank you for taking the time to read my email. I hope to hear from you soon. Veronica, I read your email and I said to Melanie, we have to answer this as our first question of this podcast because as a woman that has struggled with pcos and being unaware that I had pcos until I tried to get pregnant, my heart just goes out to you, and absolutely positively. There are practitioners and know how to manage pcos. It really is at the basis is insulin resistance. I did a really fantastic podcast with Dr Philice skirsh. In fact, we'll link it in the show notes, but I think it's one of those podcasts that completely shifted my entire perspective about pcos. As I said earlier, it's the most common female entracrine disorder and it's a leasing leading cause of infertility here in the United States. It's really focused on inflammation, balancing our hormones and insulin resistance. That's really the basis of that and you've described some of the more common symptoms of Pcos, but that can also encompass like acne and things like her sutism, which is when you get hair on your face or on your body. That is more of a pattern of what you would see with men and that has a lot to do with the androgens. Women with PCS are more at risk miscarriages predominantly due to inflamed ovaries, and PCOS even increases our risk for autoimmune disorders. Cancer are endometriosis risk goes up by two point seven percent and I think on a lot of levels the kind of conventional way that this is addressed is we're put on synthetic hormones, which never really addresses the root cause. So you know, from my perspective, first and foremost we absolutely need to get you connected with a pcos savvy practitioner. I don't know where you live in the United States. Dr Gersh is actually in California outside of L A, but generally a good rule of thumb is to use www dot I f m dot org. And you know, certainly if you live in other parts of the country where I know I have friends who are very savvay G I N S, I'd be happy to connect you to them. So just let us know where you live. And so when we're thinking about addressing pcos, it's really a mitochondrial issue, you know, down to the Mitochondria. I Know Melanie talks a lot about the health of our Mitochondria on her bio hacking podcast. I certainly talk a lot about it so fast and can be a really important tool for that. We know exposure to and your kind disrupting chemicals can actually exacerbate this. So B P a is the one that is most researched and women, it's even proven that we're exposed to be P A in utero. So when a woman is pregnant, the fetus is exposed to be p a. We recognize that this becomes more problematic for women as they're getting older. It's not something that just goes away once we are no longer in her peak fertile years, and I think that's one of the really common misnomers. So, Varonic, I don't...

...know how old you are, it sounds like you're still fairly young. One of the things that I asked Dr Gersh about is, you know, what are some of the changes or what are some of the things that we can do proactively if we have pcos that don't involve medication, because I think the kind of standard prevailing allopathic models we put everyone on synthetic hormones, and so those really long, prolonged cycles that you're having are really a byproduct of this imbalance between Estradiale and testosterone and progesterone. More often than not, women with pcos have got a luteal phase defect, which is a fancy way of saying you don't create enough sufficient progesterone to be able to offset the amount of estrogen and testosterone. And, as I had mentioned to Meiny earlier, there's actually a genetic abnormality in the granulosis cells in the ovaries and that is something that you oftentimes inherit. So you know, maybe your mom or your sister or your aunt might have also struggled with in fertility, might have also struggled with insulin resistance. So you really have to address pcos as a three legged stool. You know, reducing inflammation, balancing those hormones, improving insulin sensitivity are all very, very important. The other thing that I think is important is to talk about, you know, the lifestyle piece, so light exposure in the morning, suppressing Melatonin when you get up, increasing cortisol, finding ways to sleep and relax. Also thinking about gut health. So gut health and the vaginal microbiome, the astrobolom which is the part of the microbiome that helps to package up and process estrogen, are all really, really important. So it's never just one thing, but people automatically kind of lean into Oh, I have to you know, you take a medication. Dr Gersh really actually doesn't like met foreman, although that's used quite a bit with women that have pcos. She really likes my own astal, which is a supplement I talk about a lot. Actually I have a lot of my female patients taking that in the evenings. But I can actually help with glucose metabolism. And then, you know, sometimes even the fast and mimicking diet or prolonged fast and can be helpful, especially if you're really struggling with insulin resistance. And then also exercise can be very beneficial. Even just walking can help with insulin sensitivity. Other supplements, because I know this will come up, or things like neck and Queer Satin. We know that Corstin in particular improves insulin sensitivity, improves a key hormone called at a connectin that helps with hunger and sotiety and help stabilized mass cells, which mass cells are released when we have a histamine response. And then thinking about things like her human, which has anti inflammatory properties, d vitamins, probiotics and mega three's, although I always like to get the mega threes from fish as an example, and knack all very helpful. So I think from my perspective, we definitely would love to see you get connected with a pcos specialist, or at least inn I F M or a four M integrative or functional medicine provider, someone that's savvy with pcos and is able to work with women that are impacted by this, because the insulin resistance inflammation piece is going to obviously make it harder to get pregnant. But if you let us know where in the United States you live, I hope that I can definitely find a provider for you that would be able to help. But www dot I fm, dot org is a good starting point if you want to, you know, jump into checking people in your area that would be familiar and savvy with pcos management and then, you know, referring you to an appropriate reproductive end of chronologist that could manage that part as well. Wow, that was overwhelmingly helpful. So the I F M, is it completely specific to Pcos? No, so it's a good starting point if I'm looking for a functionally integrative medicine focus provider, and then usually you can search by your zip code and you can see bio so you can get a sense for what people's focuses. It's just a starting point. Obviously, you...

...know I have people in California and Texas and throughout the United States. Dr Tabitha Barber is another functionally trained G Y N who, Gosh, I think the last time I talked to her, she has licenses in almost every state. And these are people that are savvy with pcos and know how to dress a bit. Dr Gersh, I'm not exaggerating. As soon as I started recording with her I just said, I know we cannot do multiple topics, just as you're just such an incredible resource and she's so lovely. Like you listener, you know she's very female centric. She is wonderful. I would highly recommend listening to the podcast. I've done podcasts on pcos before, but this is the best podcast I've ever done on pc os and I think it really would be a great resource and a good starting point. And actually Dr Gersh has a book called P C O s s O S. I highly recommend it and when I tell you that I have pcos and I learned stuff in this book that I did not know completely my mind and it's written. It's written to be supportive. It's not written to be scary. When are you airing that episode? I already did. Oh, you already aired it and then you're doing the second one. Yes, to talk about perimenopause, menopause. Awesome. Well, we open a link in the show notes to that episode and her book. For sure. So does it sound like, and I know you're not like diagnosing, but when somebody has had these issues like all growing up like Veronica, is it probably that situation where it's not necessarily like insulat levels related, it's that more root cause? No, I mean at the basis of pcos is insulin resistance. That's absolutely you know that. That that's like the crux of everything and the resultant inflammation, oxidative stress, et Cetera, and then you get the imbalance and Androgens, which drives a lot of symptoms as well. So you know it's a multi pronged approach, meaning it's not just one thing, but there's a there's a huge lifestyle component for a lot of these patients that are insulam resistant. They really have to adjust their relation ship with carbohydrates, more protein, lower carbohydrate diet doesn't necessarily have to be keyto genic but very, very important to get a harness of the insulin resistance as as a cornerstone of addressing pcos along with some of these other things. But I think good diagnostic testing and really getting a sense of everything that's going on, I think would be very valuable. So if you have that genetic ovary situation, that's at the basis. So everyone knows pcos has some degree of a genetic abnormality of their cells and their ovaries and that's what's leading to the insulin issues, or I think it contributes. Yeah, like all goes together. Wow, okay, well, I don't really have anything to add because that was very it was very comprehensive. Except just Veronica, I'm really sorry to hear about your miscarriages and your fertility struggles and it's exciting to know that you know there are answers and solutions out there to address this. So it's good to know their resources out there. So thank you, Cynthia. Thank you for sharing that question, because I would imagine there are many other listeners who are struggling or have struggled with those same issues and may have those same questions and also, I'm glad you brought up did we answer a listener question about an asset all on this show? I don't think so. I'm glad you brought it up because I know we've had at least one, maybe multiple, questions come in about it, but we should include them in a future lineup, since here savvy on that. So awesome. Yes, all right. Shall we go on to our next question? Absolutely. This is from Rebecca and the title is another Stevia question. Hi, your podcast is very helpful. I've been binge listening for only a couple of weeks now, so I'm sure you've answered this before, but even of the few episodes I've heard when you talk about sweeteners like Stevia or even cinnamon and other additives to coffee, I've not heard or found this distinction. Is the trouble that the insulin the stevia stimulates chemically stops the fasting process, or...

...is it that the insolent stimulation makes us hungry, therefore we we break our fast sooner than if we don't have Stevia? I've used Stevia in an almond creamer in my coffee and have still been able to fast for at least five hours after sticking to my goal of sixteen to eighteen hours of not eating, have I technically been shortening my fast all this time? Thank you in advance, Rebecca. Alright, Rebecca, thank you for your question and yeah, this is a good concept to consider and I think a way to approach it is. So when we say fasting, we are basically saying the state of not having food in your system, so being in a fasted state. That said, people can be fasted and due to their individual metabolic state, they might not necessarily even reflect the buyer markers we would associate with being fasted. So, and what I mean by that is people might have really high blood sugar levels even while being fasted. They might have high insulin levels while being fasted. So I know we say that like something noncloric quote breaks the fast, but I actually think that's a little bit misleading because you are still fasted and if you released insulin, that could have also happened as well if you were in a certain metabolic state. So it's a subtle nuance, but it is a nuance. So basically, if you had Stevia while fasted, you're not not fasted. Anymore. People might say that it breaks the fast. You're not not fasted. You might just be fasted, but you released insulin which can make your fast more difficult, might make you not tap into your fat stores as well, because insulin can lock your fat stores. So basically you can possibly be in a fasted state where you're not achieving the fat burning, beneficial, healthy good effects of fasting. And then she's asking does it makes you break your fast sooner because you eat while that would be eating that broke the fast, not the Stevia, but then the Stevia kind of led to it. It's kind of like root versus proximate cause and that whole concept. So and then one other thing I just wanted to point out, and I know Cynthia has thoughts on this because she recently did a presentation on a study related to this. Right, I did, I did. Actually I have a monthly call with my IA, forty five coaches, and because we get asked about Stevia so often, I had literally just stumbled upon this journal Article. And so it's in cell it's personalized microbiome driven effects of non nutritive sweeteners on Human Glucose tolerance. So obviously that's a mouthful, but what it looked at is, over a twenty day period of time, the impact, and I don't know anyone who uses Sacharin, but it was Sacharin and sucralose, Stevia ASPER team. And what's interesting is, so this is a randomized controlled trial, so this is, you know, good data. Circulose and Saccharine impaired glucose tolerance the most, more so than Stevia and aspartain. But what's interesting is that the impaired glucose tolerance over time was greater with Saccharin and sucralose, but not permanent. So you did seem some impairment or a glucose tolerance tests with all four of those. It was worse with Saccharin and sucralose. But it also speaks to the fact that when we get nuanced about these sweeteners like they're not all benign like. I think all of us have to be mindful of how much sweeteners we use in our lives, whether it's aspartame, sucralose, Stevia, monk fruit, et CETERA. And what was interesting is there was also this secondary look at the Gut microbiome and the Gut microbiome is actually impacted by these nonnutritive sweeteners, which secondarily impaired glucose tolerance. So it showed causality and we've talked about that before. Correlation is not causation, but it's enough to give us pause. And what was interesting is they actually did fecal transplants and mice that were given these nonnutritive sweeteners, and what was interesting was that the fecal transplant for those with gut microbiome changes improved their gut...

...microbiome health. And I know fecal transplants are like freaky. Everyone freaks out about that, but there is actually like good information on that's a big takeaway. was these nonnutritive sweeteners, obviously sucralose and Sacharin, and I don't know anyone who uses Sacharin. I know my grandmother used to enjoy it. So big takeaways are these nonnutritive sweeteners can impact oral glucose tolerance, so that's important. The effects were temporary, so if you stop the nonnutritive sweeteners it improved, but just something to kind of take away from it. Is Not to suggest that they're all good or bad, but you want to avoid sucralose, as pertain without question, and just be cognizant of the fact that these sugars, these faux sugars, these I don't know what type of Stevia they used. It was probably like Tru via, which is Coca Cola, is branded Stevia product Stevia, Stevia does the big takeaway from me was I get about Stevia like almost every day. It's not all benign like. Just keep that in mind. It doesn't mean that you know you're you're going to develop insulin resistance and diabetes, but if you're already someone who's insulin resistant, we're diabetic, you probably need to disassociate yourself from some of these products. Like it really could be increasingly problematic. That's just the one thing I wanted to share, and I talked about this on a prior episode and I know I recently connected Cynthia to this author, but I finally had my interview with Mark Shatzker, who wrote the Derito effect and the end of craving, and that just completely blew my mind about these non nutritive sweeteners. So these non cloric sweeteners talked about any prior episode, but I'll just say it again. So they have done studies. I actually went and did a deep, deep dive into the study steady reference, because I literally didn't believe him, like like. I read what he said about them and I was like that's not there's no way, and then I read it and it was true. So they have found in studies that this is not in the context of fasting, this in the context of food. But they did a study where they had basically five drinks that had various levels of calories and it using artificial sweeteners. It tasted like it was a certain calorie amount and what they found was when the calories in the drink did not match what the brain perceived, like thought it was going to be due to the sweetener, the person wouldn't burn the calories. So this is just mind blowing. And this went on both sides. So basically, like if they got a seventy calorie drink that had around seventy calories, they would burn it, but if they got like a tin calorie drink and it wasn't ten Tho I should probably use the exact numbers, if they got a lower calorie drink that tasted like it was more calories. They wouldn't burn those calories, which is crazy because so often we use these sweeteners like Stevia to, quote, lower the calories and food and make it still taste sweet. But it's possible that when we're doing that, our bodies are actually turning off their burn mechanism and storing everything rather than actually burning stuff. And then the thing on the flip side happened. So when the drink was way more calories than it tasted like, it was the same thing. You would think that they would at least burn the seventy galories that they thought was in it, but the bodies of the people in the experiment would just like not burn anything. It was basically like. And his theory is that when the calories don't match what our brain thinks it should be, the brain interprets it as uncertainty. So it goes into this state of thinking that fuel shortages are a possibility because things aren't certain anymore, and so we just start storing calories to prep against, you know, a future famine or something. It's mind...

...blowing these things can possibly be messing with us now appolutely in and then that's why I think it's important in the context of you know, Stevy is not all good or all bad. I think that it's in the greater context. And it's funny. Benny tortore rich is a dear friend and he his kind of methodologies, no sugar, no grains, and I spoke at an event with him earlier this summer and of course one of the questions that came up for him was, you know, what are your thoughts on monk fruit and Stevia and you know, like all these different options, and he just said, we're not fixing the problem, like we really genuinely have to stop eating so much sugar, and so we just keep coming up with alternatives, you know, whether it's a nonnutritive sweetener, whether it's Stevia, whether it's monkfruit, at Thyra Toall, etcetera. You know, his feeling was it still doesn't fix the problem. Like we we have a predilection or a predisposition to really wanting and desiring sweet things, and so we just keep looking for the next you know, the next thing, the next type of sweetener that's not going to have a negligible impact on our bloodcher therefore it's fine, and so I think it just really speaks to the fact that we have to be cautious and careful about using sweeteners in general. I could not agree more. Yeah, I feel like we're looking at the wrong marker, like we think if we just look at the blood sugar or even the insulin, that that will tell the whole story about the effect. But it's so much potentially farther reaching. Yeah, I mean think about the gut microbiome, and the more we learn about the gut microbiome, the more humbled I am, like, in all honesty, like completely and utterly humbled. I did want to comment. So Rebecca is talking about the Stevia and Almond creamer and she's just wondering if the Stevia is actually shortening her fast. But the Almond creamer is actually taking in calories during the fast, so that actually, in theory, is actually breaking your fast because it's literally calories. So you have been possibly shortening your fast, even all the nuances of the Stevia. The Almond screamers doing something. There, friends, I'm about to tell you how you can get fifty off a product that has truly changed my life. Do you experience stress or anxiety or chronic pain? Do you have trouble sleeping at least once a week. If you do, trust me, you are not alone. I personally have explored so many avenues for how to have a healthy relationship with stress, and finding the world of cebed oil has been absolutely incredible for that. After doing more and more research, I realized just how incredible the health benefits of seabed are. CBD regulates your cannabinoid system kind of like an Adaptagen, making you feel better. Naturally. It's not addictive, it's not a crutch. Basically it's just helping your body function better when it comes to stress, anxiety, pain and sleeplessness. I take it daily for my mood and the effects are profound. In fact, I even got robbed last year and I went from crying with stress and anxiety to taking some feels and laughing. I said to my mom, mom, see how effective this is due to all of its health benefits. We knew we want to partner with a Seaweed Company for the PODCAST, but I have very stringent criteria. You guys know this. So many brands approached us and I kept just saying Nope, because nothing fit all of my criteria. I wanted CBD oil that was full spectrum, tested for purity, organic, made with mct oil as the carrier and that I actually experienced benefits from. That's a pretty tall order to fill. We said no to a lot of brands and then fields came along and it was meant to be. I personally tried it out and started seeing massive effects on my sleep and stress feels. Is So easy to take. You can just put a few jobs under your tongue and you'll feel the difference within minutes. I truly do feel it within minutes. Of course, it is important to remember that CBT works differently for everybody, based on your own unique cannabinoid system, so you might need to work to find your perfect dose. Experiment over the course of a week or so and you may find that you need more or less, depending on the effects that you're looking for. I'm also super grateful because they have an incredible offer for our audience. You can start feeling better with feels. Become a member today by going to fields dot com slash if...

...podcast, and you'll get fifty off your first order with free shipping. That's F E A L S dot com slash I F podcast. To become a member and get automatically taken off your first order with free shipping. FIELDS DOT com slash I F podcast. When you get that offer, you'll be joining the fields community and you'll get fields delivered directly to your doorstep every month. You'll save money on every order and, of course, you can pause or cancel anytime. So definitely try it out for the first month with our code for fifty percent off and see how it works for you, and we'll put all this information in the show notes. All right, now back to the show. Shall we go on to our next question? Absolutely so. This question comes from Harper and the subject is snack suggestions, and Harper says hi, guys, thanks so much for your podcast. I'm new to I F and I have a couple of questions regarding snacks. I like to grace throughout my window. Instead of eating big meals, I make sure to get my proach ten and veggies in, but I've recently been snacking on a lot of mixed nuts, slash trail mix. Not only am I worried about it hindering weight loss because of how energy dense it is, but it's wreaking havoc on my digestive system. My plan is to slow it down on the nuts, but I would love for some other snack suggestions instead. And she also says is it true that polly unsaturated fats slow your metabolism? I thought I remember that this is mentioned in an earlier podcast episode. Thank you. Do you have snack suggestions? Well, Harper, thank you for your question. I think that part of what I struggle with is I'm trying to make sure I provide a helpful response. Is the first question is, why do you graze? Because are you not eating enough in that meal, like the first meal you eat when you open up your feedie window? Is it just kind of low on calories and you're and you're just not hitting that nutrient density to kind of hit the satiety hormones? You know when when people are eating a lot of mixed nuts and trail mix and they're having digestive issues. I think about oxalts and I think about just the nutrient density of nuts in general, which are wonderful. I Love Macadamia nuts like I'm obsessed with salted macadamia nuts, let me be clear, but I have to measure them out and eat a quarter cup and then I'm done because it's so easy to continue over eating on nuts. So I think about a couple of things. If you're asking for alternatives, if you get hungry in between meals, I probably would focus on protein. I think about Paleo Valley Beef Jerky is probably my personal favorite and that's how I kind of gauge whether or not I'm really hungry, if I want to eat a piece of beef jerky or rolled up Turkey or rolled up roast beef or, you know, if you do dairy, having, you know, a small piece of cheese, you know, really focusing in, or if you do other types of dairy and you can do a full fat Greek yogurt that's unsweetened. Just really leaning into the protein is a good way to feel satisfied. And then also beef, focused on hitting those protein macros which I think are so important. As it pertains to polly unsaturated fats. I don't know if she's speaking directly to seed oils, but that's where I generally get concerned. If if people are unknowingly consuming seed oils and recognizing how much oxidative stress and rancidity and inflammation that a lot of these inferior oils will create. That's why I always recommend, you know, read your food labels really carefully and and be very attuned to what's in your food, because the number one fat right now that's consuming the United States is soyebing oil, which is incredibly distressing. So that's probably where I would start, like lean into some protein to if you're going to, if you feel like you need to eat in between meals, and then the other pieces. You know, I think that polly unsaturated fats like seed oils are things to be avoided. And so, yes, they couldn't they could actually ultimately lead to some degree of insulain resistance. So they can impact your metabolism in negative ways. Melanie,...

I know that you are a grazer during your feeding window, so I know that you'll have a different angle for this, and probably one that's that's super thoughtful. It's funny that you say that, because my first thought was I was like, Oh, this is kind of like me, but I'm actually a hybrid. I do eat for an extended period of time, for probably four to five hours straight. Some of it is grazing. So like the first part of it is like grazing. Im Munch on cucumbers and drink wine while winding down, but then I have like a meal and I eat a lot of protein all at once and then I munch on fruit, a lot of fruit, for a long time as I'm continuing to wind down. So it's kind of like a graze, eat grays thing. And so I love what you were saying, Cynthia, about the increasing the protein. So yes, Harper, I would agree about the potential of nuts to hinderweight loss and be energy dense. I often say that if there are two food categories like, especially within the whole foods world, and maybe people might debate the definition of this for one of these things, but basically within the potentially Paleo primal world that can cause an issue for being very energy energy dense and encouraging weight gain, it would be nuts and dairy. So you're definitely being intuitive with that perception there. So things I would recommend is you can basically go one of two ways, in my opinion, or both, and so one is the if you just want something to like snack on and you just enjoy the snacking grazing process. The reason I love cucumbers not the reason, but I love cucumbers because I could just snack on them and eat them and they're hydrating and they make me feel good and they help my digestion. So cucumbers are awesome. I've went through a lot of phases leading up to cucumbers because I used to always want to have something that I liked munching on in the beginning of my eating windows. So this is gonna sound crazy, but I went through like a lettuce phase, like I loved munching on it's surprising, when you cut out processed foods completely, like how good just really plain stuff can feel. So I actually really like like munching on like Romaine lettuce or even like ice brew lettuce, and Celery is a fun one to munch on. I actually personally don't really like celery, but it's a good one for that category. So there's a lot of like carrots if you do feel like carrots. There's a lot of fun veggies also. You Know Broccoli. Some people like it raw. I know it can potentially have issues with coititchens and stuff like that, but or cooked. So there's a lot of like veggies you can munch on. The protein, though, I think it's a great thing. Like Cynthia said, the meat, the JERKY, the Turkey. I could eat protein all day, every day, and a graze on protein. Like love protein. I love that you love cucumbers too. I'm obsessed with them. I love cucumbers, yes, so, and then also fruit. If you are eating higher carbs in your macros, fruit can be really nice to snack on. I eat pounds, yes, pounds, of blueberries every day. That's not an exaggeration. And then to comment on the polly unsaturated fats. Yes, definitely check out my interview. I know you're friends with her. So if you have, you had kate on your show? I was Leou'd say Kate Shanahan. We've both interviewed her. She's an amazing resource if you want to dive down that rabbit hole, and I always say once you see, you can't UN see. She's a fantastic resource. Yes, so, Kate Shanahan. Her first book I read by her was deep nutrition. That was before I interviewed her or met her, and then I brought her on the show for fat burn fix. Cynthia has had her as well, so we'll put links in the show notes to those interviews. It's the fat burn fix that dives deep into the role of polly unsaturated fats on our metabolism. It is full of studies. Basically, she makes the case that yes, polly unsaturated fats, the effect that they have on the Mitochondria is both inflammatory, so creating oxidative stress, and also slowing downatabolism. She references, and I'd have to revisit it, and she references a study that I...

...thought was very eye opening. It was in vitro, but they basically looked at cells and when they were burning either saturated, monounsaturated polly unsaturated. I feel like there was a fourth one. I'm not sure, you have to double check, but basically the amount of energy that they created from that. Although surprisingly, this has stuck with me because nobody really emphasizes this. The mono unsaturated fat is what did the best, like, is what burned the brightest. I think literally they used the term like bright, but the poly unsaturated fats had a negative effect. They didn't create as much energy. So and I think they probably had an oxidative stress effect as well. But I did want to emphasize because, as Cynthia pointed out, I believe the main issue with these is when they're coming in the form of refined vegetable and seed oils, because polyunsaturated fats are very prone to damage from heat. That largely accentuates their metabolic issues with oxidative stress, and so when we have these heat processed seed oils they can create a lot of issues with inflammation and something that Dr Shannahan talks about is how they change the fat composition of your actual cells, so then your actual cells become more inflammatory. So it's it can really be a problem and, like Cynthia said, soybean oil, it's just so prevalent. So I am like perpetually on the fence about should you like high dose Omega three, you know, like fish oil supplements? I don't. Yeah, I don't at present and I'm normally on the side of note. But then I'll listen to Ronda Patrick episode because she's like very pro that, and she'll be interviewing some expert and I'll be like, oh, I need to be like, I need to be like hi, seeing the fish oil. But I think it's really dependent on whether or not you metabolize and breakdown fats efficiently. So if you're fat mal absorbed, I think that can be problematic and for a lot of people that have these dis biotic, you know, inflamed guts, which is a lot of people. I just think, you know, you'd be better off eating a piece of fatty fish like in that that's kind of like my methodology, like I used to take fish oil and used to recommend it all the time and now I've kind of backed off on that and I think it's fine for each one of us if we decide what works for us or what doesn't. It's interesting Benizotti talks a lot about rancidity and a lot of the fish oil. So quality is going to be really important if you decide to go down that route. That's definitely really, really important. And you know, the other thing is where do they source from? That's also super important, because you don't want to be consuming PCB laden mercury toxic fish oil. Yes, I'm so glad you said that. Two thoughts to piggyback on that one. With the fish oils, like I have vetted brands because I have thought about it, like maybe because I am so concerned about the issues with fish oils, like I will never order a fish oil off of Amazon during the summer. Just think about the warehouse that it's been in though, that that heat. I mean that's probably creating more inflammatory damage than not. When I order fish oil, I only order especially on Amazon, I only order it in the winter. The source is so important, and so I've been thinking maybe down the line I might make my own and I would be so that would be like I would want to look into like cold shipping, and it would just be a whole thing. I'm glad you brought that up about the individual. I think another thought about supplementing or not supplementing is what is the mainstay of your diet? What is the Omega Three Omega six ratio of your Diet in general? So, like for me, the majority of what I eat is Australia's Bara Moony, which is my favorite fish. It's a white fish. It's the white fish with the highest amount of Omega Three's of any white fish, but it's also lean, which to me that makes it the perfect fish, because I actually don't think you need an overwhelming amount of these fats. You just need healthy form of them and the right ratio. Where do you get that fish? Let me...

...just like talk about how much I love Australias. They have it. They have been a whole foods and they have it at Costco. Oh, I don't think I've seen it. It might be that I'm just not looking for it. Yes, so it's not in this. So you know how whole food I mean, I don't know what your whole foods is like, but you know how normally the fish is like on the floor. You have to go to the drawer, like the what's it called? Like like a door freezer, not like a stand up freezer. Then the standard freezers, not in the lay down freezers, the plane, because they have ones with like flavorings that I'm not about including, I think, seed oils. But if you get the plane one it's delicious. Also, to clarify, this is very important. It's Barre Moondy. I'm not endorsing normal Barre Moody Because Normal Barre Moony is gonna be Hind Mercury. Australia's Barre Moonsy. It's raised sustainably in tanks and fed a diet monitored for mercury, and the majority of mercury in a fish comes from their diet. It has to be free of mercury or negligible in mercuries. I actually think it is the perfect fish. Well, see, I didn't. I learned something new. So that's the majority of what I eat. That and SCALLLOPS, which has a favorable Omega three Omega six ratio. So like for me, I feel like the ratio of my body and I need to do a test on this. I actually have a test. Let's get checked, tests that I need to take. I feel like my ratios from my diet is probably very favorable for Omega threees. So I don't know that they necessarily need to add a Maga threes. Yeah, no, it sounds like you're very diligent. I think the average, the statistic I see is, you know, it should be one to one, Omega six to Omega three, and so it's ones. You know, the mega six is are considered to be pro inflammatory and mega three is are anti inflammatory. And I'm oversimplifying things, but here in the United States it's like twenty to one, like twenty Omega six is to one omega three because we eat so many seed oils and crappy processed food. So just something to consider. And the turnover of that half life of that is a very long time. I think three years. I think it takes Proba with three years. It damages a cellular member and for up for two years. I think that's that's the phosphil Lipid oops by layer. That's how long it takes overturn. So it's a problem. So I always say it's not so vanilla when you go, when you go to the restaurant and you're like I'm just going to have the regular cell addressing, it's like Oh yeah, so well, hopefully that was helpful. I am so impressed with the Cynthia. We got through so many questions. I know, I know. So we have this, you know. Sometimes it's two and sometimes it's four or five. So yes, well, this has been absolutely wonderful. So a few things for listeners before we go, and actually I'm going to do a quick plug, one more plug. I mentioned this last episode, but it's not too late. Last episode I talked about Shield your body, which is an e M F blocking company. They're incredible. Their products actually work and they are having a Free Shield your body e m F Radiation Safety Day on September twenty so coming up, and there are so many amazing free things you can get with that. So if you go to shield your body dot com, slash R S D. You can get some resources that will tell you the two key rules to reduce your e m F exposure. And, as a reminder, E M F is a classified as a class two B carcinogen by the World Health Organization. It's linked in studies to sleep disruption and fertility, Alzheimer's and cancer. It's a big deal. It's a problem. So you can learn more at that link and you can enter to win a shield your body bed canopy worth two thousand dollars, which is incredible. So that's shield your body dot com slash Rs d. You can also use the Cubon Code Melan the Avalon to get fiftcent off site wide of all of their products. I love their products. I'm using their headphones right now as we speak. I'm using their laptop pad right now as we speak. They have clothing, they have products for babies, so many things. So we'll put links to that in the show notes. If you would like to submit your own questions for the show, you can email questions at I have podcast dot com or you can go to I have podcast dot com and you can submit questions there. The show notes will be at I a podcast dot com slash episode two eighty three.

They will have a full transcript, so definitely check that out, as well as links to everything that we talked about. And lastly, you can follow us on instagram. We are I F podcast. I am Melanie Avalon. CYNTHIA IS CYNTHIA UNDERSCORE? There low underscore. I think that is all the things awesome. Can't wait for our next episode. Likewise, I hope you have a wonderful rest of your evening, enjoy those slides 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 to UX and original theme composed by Leland Cox and recomposed by Steve Saunders. See you next week. m.

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