The Intermittent Fasting Podcast
The Intermittent Fasting Podcast

Episode 1 · 2 months ago

#284 - Adrenal Fatigue, Hormetic Stress, Scent Memory, Menopause, Hormone Replacement Therapy, Tips And Tricks For New Fasters, And More!

ABOUT THIS EPISODE

Visit IFpodcast.com/episode284 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 Two, 10 Oz New York Strip Steaks And 8 Oz Of Lobster Claw And Knuckle Meat Free In Your First Order.

3:30 - 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

NUTRISENSE: Get $30 Off A CGM At nutrisense.io/ifpodcast With The Code IFPODCAST!

19:15 - BON CHARGE: Go To boncharge.com And Use Coupon Code IFPODCAST To Save 15%.

21:40 - Listener Q&A: Bo - Adrenal Fatigue & IF

35:30 - Listener Q&A: Gretchen - Smells

40:35 - Listener Q&A: Ute - Menopause

55:50 - 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!

58:30 - Listener Q&A: Sybil-Anne - Need Help From South Africa

1:03:10 - Listener Q&A: Cheyenne - Easing Into A Fast

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 four 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 There Lowe, a 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 intimate fasting podcast. Hi Friends, I'm about to tell you how to get to grass fed grass finished ten ounce New York strips and one half pound of sustainable wild caught lobster meat, all for free. Yes, for free. So we are huge fans around here of a company called butcher box. They deliver on 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 a restaurant I usually order the steak. Oh my goodness, the butcher box steaks are amazing and we are so excited because butcher box has an incredible offer just for our audience. You can get some of those steaks for free and lobster to go with it. You can go to butcher box dot com, slash if podcast and get to ten ounce grass fed, grass finished New York strips and one half pounds of wild cought, sustainably raised lobster meat, all for free in your first box. Yes, completely free. That's butcher box dot com slash I have podcast, and we'll put all 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 ruptors, which mess with your hormone 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 obesigenic 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 placenta 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 counterstart 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 wore all 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. They're low and you see 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 in 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. They're 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 four of the intermittent fasting podcast, and Melanie Avalon and I'm here with Cynthia. There low, hi, Melanie, how are you? Thank good. How about you doing well? You know, doing all the things, all the mom things? We're heading into week three of the school year and I feel like maybe everything's kind of the kids are getting settled back into a routine. I have a new driver in the household, with exceedingly exorbitantly expensive car insurance just to be able to allow him to drive. It's insane. He doesn't even have a car, but just because of the demographics that he falls into. Correct. We had to have a whole discussion about that. I was like, you know, it's the outliers of the population that generally are the ones that are more likely to have accidents, and especially young males, which is what you are. You know what, it's kind of interesting that there's not more political backlash about stereotyping with insurance companies, even though it's based on data. But you know, like that could be a thing, that could be like a cancel the insurance companies. And we'RE FORTUNATE WE HAVE USA because my father was many years ago served in the Navy during Vietnam, and I tell my husband, I'm like, it would be way worse if we didn't have us a a so I don't even want to complain. However, I said, I'm not stressing about this because our wonderful seventeen year old is going to pay for his own insurance. So he has a you know, a certain amounting has to pay us every month, and I feel like I'm teaching him some degree of responsibility. You should have seen the expression on his face. And we said this is what you will owe us every month, and he was like what, and I was like yes, and you have a job and you have money and savings and I know how much you have in your savings. You can totally afford this. Wow, nice sets him up for life exactly. I've been having an interesting experience related to something that our audience loves. I forgot. How often do you wear C G M S? Do you wear them one all the time? Still? No, you know, probably the first eighteen months I wore for them near continuously and during the book launch I just found that I would get excited when I had pressed to do or podcasts or media work to do, but I would just watch my cortisol go up and my blood sugar will go up and it was like up, down, up, down all day long, and so I didn't wear them for about two to three months and this summer I've, you know, had maybe once a month I've been wearing it. But I think I definitely have a better sense now of, you know, where I need to be in terms of my macros and managing my stress. So to answer your question. There's a lot of utility, but I don't I don't wear it as much as I did two years ago. Yeah, I was similar, like when I first started using them a year ago or a year and a half ago. I would I went months, you know, having one on all the time and now it has been a while, but I really actually reconnected with a friend from high school who comes here to Atlanta and she's into all of this stuff, so we decided to put one on together and make a real and all of that stuff. So this is the first time wearing one and for listeners who are not familiar, a C GM is...

...a continuous glucose monitor. It goes on your skin, super painless to put on and it measures your interstitial fluid to continuously measure your glucose levels, which can be incredible to see how you react to food and fasting and exercise and, as Cynthia was talking about, adrenaline or stressful situations. But in any case, so I haven't worn one in about a year and my blood sugar control seems to be substantially better from a year ago. And I don't know if this is what it is, but I think it might be. All the Im sculpt that I did, that I've been doing building muscle. That I mean it makes sense. You know insulin sensitivity. I just think we know that insulin resistance likely starts at the muscle and our muscles are a bank, basically, for glucose and like really the only big thing I've changed in the past year is probably doing I've been doing so much M sculpt which is muscle stimulation that literally builts muscle, and so I think I've built a lot of muscle. I'm just looking at my levels. My peaks are much lower than they were before, and this is eating massive amounts of carbs and then during the day just the average is probably like five or six or seven points lower. So yeah, it could be other things as well, but it's kind of cool to see. It's motivating and I think it's also important just to you know, from the perspective of checking and with yourself to see, you know, how you're doing. I'll give an example. So last night we had dinner at the neighbor's house. They know that I don't drink alcohol, so they came up with a mocktail. I literally, when she started telling me what was in the mocktail, I was like, oh Lord, I can't like politely not. It was like all sugar. Yes, it was pineapple juice and she was like a goby syrup and I literally, like my husband like kicked me under the table and so I just had to sip it and the whole time I was like, Lord, I'm just gonna have to, you know, make sure that I go to the gym tomorrow and lift heavy things. But yeah, it was it was humorous to just imagine like in my mind understanding, like I'm just gonna just eat protein tonight, I'm gonna Politely Sip this drink, I'm gonna dump it when no one's looking. But it was so thoughtful. I want to be very clear, but I don't normally consume like sugary drinks ever. That's just not really my thing. But in terms of insulin sensitivity, it's one of those things. Like in my head I was like, okay, what could I do after we leave here? I'm like, okay, I can walk the dogs, like we would do that anyway. All the things. Okay, tomorrow I'm gonna go to the gym, I'm gonna fast a little longer, I'm gonna lift heavy things, like in my mind I was already knowing the things I needed to do to help dispose of the said sugary beverage that I consumed. That's so funny. Yeah, so out of curiosity. So when you're in situations like that at dinners where somebody has made something for you, what are your like lines or rules, like how often do you have the sip or versus just saying no, thank you. Well, I felt obligated to consume some of this because she specifically made sure to have a mock tail, and so I had actually brought a bottle of low sugar Kombucha with me and I was like, I'll just have this over ice. This will be fine. I would say that something like that, knowing that I'm very physically active, very insulin sensitive, and like one half cup serving of that is not going to derail all the good things that I do, but it definitely makes me very cognizant of just how, I don't want to use any negative work or terminology, just how happy I am with my current lifestyle and how I eat food and consume beverages and and I just don't realize how unusual sometimes my habits maybe to other people they were incredibly accommodating, like they know I'm gluten free and I'm dairy free, and so they had this lovely charcouterie platter that was out that I was trying to eat as much meat as I could while I was sipping on said very sugary beverage. But I would say that there are some deal breakers, like, for me, I just don't do well with dairy. So if I went to someone's house and they had, you know, a very dairy heavy dessert or we're trying to encourage, I would just say politely say, you know, I actually just don't do well with dairy and I think most people don't have a problem with that. I do find that the most triggering thing of all is when you just explain either no, I'm not drinking or I don't drink alcohol, and then people don't know what to do with it. And I was like I'm totally fine with that, like I don't you do what you need to do and I'd be happy with a glass of water, like I genuinely do pretty well with, you know, what works best for my body. The interesting thing was, you know that the guys were having some type of local pubs brew, Beer, brew, and the MOM was saying, Oh, you know, I don't normally have mock tails, but I didn't want you to feel left out, and I was like no, no, I'm really good, I'm I'm not triggered by what if everyone else is drinking? That's not a problem for me. But I think it comes down to first of all, I have to genuinely be hungry to eat. I don't ever eat at someone's house just out of a sense of obligation. But I also very grateful and try to be very appreciative...

...and I don't want anyone to feel like the efforts they've made or not appreciated and valued to meet. Like steed oils, like I genuinely steed oils are probably at the top of my list of things I really try to avoid as much as possible. So I'm the person that will sometimes come to someone's house and I'll make a wonderful salad dressing, because then I have some control over what's in it. But I would say the other thing is if I'm at all concerned about something not meeting my needs, like desserts are easy to pass up. Alcohol is easy to pass up. It's usually you know when you sit down, and I'm sure any listeners probably have experiences. You go to someone's house and they have a bunch of salad dressings out and most conventional salad dressings are not going to meet my needs, and so sometimes I'll just ask for olive oil and, you know, vinegar, and people generally don't have an issue with that either. I don't want to sound like I'm one of those unappreciative guests. I'm generally very easy, but I think all of us have to figure out, you know, how to navigate those social situations and not feel like you're a Weirdo. Yeah, I think it's such an important topic because I just think it's something so many people struggle with it. Honestly, I think it can be one of the hardest things about any dietary change or a protocol that you're adhering to. And I hadn't really thought about it before, but the similarity between not drinking is really similar to like, if a person's fasting, not eating. I get so many D ms about this whenever I post pictures of me at events or parties where there's obviously food. I just normally don't eat anything unless it's like a this is for the fasting, not for the alcohol related thing, unless it's like a dinner, I'm going to where I can like order, you know specifically what I want to order. But it took me a long time to get to the place where I am now, where I don't know if it if I'm still like a little bit insecure about it, but I mostly just don't care, like, like I feel pretty comfortable and just saying like no, I'm not eating right now, and I think that's important. You know, irrespective of where we are, who we are, what we're doinging, just feeling comfortable with your decisions and not feeling a sense of obligation. One of the things I've really been working on the last few years is I grew up in a family with a lot of trauma. So the way that I that I kind of mentally worked through all that in my childhood and young adult who was to be the people pleaser and always be the good kid and the kid that never got into trouble and got good grades, and so you know my people pleasing tendencies. I'm I've been actively really working on the last several years, and so sometimes I'm just okay, saying now. I appreciate that, but I'm not interested in having that and feeling very comfortable and not feeling like I have to explain myself. And I think that's a beautiful thing to get to that point. So I love that you stand your ground and advocate for what you and your lifestyle need. I'm glad you said that, because that's what I have found to be the most minimal drama response, because I think I used to feel the need to explain or it's funny, I'm just thinking about now how you've helped me with other things in life where you're like you don't have to explain and you say no, but I think I did used to feel the need to explain and now I normally to say thank you, I'm good, and normally that just that does it. So sometimes they'll be follow up questions. Oh, are you not hungry, or are you not eating, or why? And then then you have well, I think it's a sense of you just want to make people feel inclusive, like I know if I had someone at my house and you know they were abstaining from me, I just want to make sure like do you have options and you feel good about the options that are available and as long as they're good. I'm like, okay, we're all adults, we're all adulting. We have to figure out what works for US exactly. So I will give a link for listeners if they would like to get a CGM though. Oh which, by the way, a C G m. If you wear that to a party, you will get a lot of questions. Yes, you will. So our link for it. You can get thirty dollars off. Just go to nutricence dot io slash I F podcast and that is good for any of the subscription programs that they have, and the subscription programs are more cost effect of so we definitely recommend going that route, especially you'll you'll probably find it's hard to do it just once because it lasts for two weeks. So you can do it just once, but a lot of people want to keep it on for a little bit. Very insightful. Hi Friends, I'm about to tell you how to get off my favorite blue light blocking glasses. Ever, so I am often asked what are my favorite, quote, bio hacking products, and something I truly honestly cannot imagine my life without our blue light blocking glasses. So in today's modern environment, we are massively overexposed to blue light. It's a stimulating type of light which can lead to stress, anxiety, headaches and, in particular, sleep issues. Blue light actually stops our bodies from producing Melatonin, which is our sleep hormone. So our exposure to blue light can completely disrupt our circadian with them, make it hard to fall asleep, make it hard to stay asleep and so much more. Friends, I identify as an INSOMNIAC.

I would not be able to sleep without my blue light blocking glasses. I also stay up late working, and wearing blue light blocking glasses at night has made it so I can do that and still fall asleep. My absolute favorite blue light blocking glasses on the market our bond charge, formerly known as blue blocks. Bond charge makes an array of blue light blocking glasses and all different designs, so you can truly find something that fits your style and reap all of the benefits of blue light blocking. They have their clear computer glasses. You can wear those during the day, especially if you're looking at screens all day, to help with anxiety, headaches and stress. They have their light sensitivity glasses. Those are tinged with a special yellow color scientifically proven to boost mood and they block even more blue light. Those are great for the day or evening. And then they have their blue light blocking glasses for sleep. Those are the ones that I put on at night while working before bed. Oh my goodness, friends, it's something you truly have to experience. You put on these glasses and it's like you just tell your brain, okay, it's time to go to sleep soon. They also have amazing blackout sleep masks. Those Block One of light with zero I pressure. I wear this every single night and I don't know how I would sleep without it. And you can get off sitewide. Just go to bond charge dot com and use the cupon code. I F podcast to say. That's B O N C H A R G E DOT COM. With the cupon code. I have podcasts to say. All right, now back to the show. Okay, Doki, shall we jump into questions for today? Absolutely. So, to start things off, we have a question from bow. The subject is adrenal fatigue and I F, and Bo says hello. First off, thank you both for guiding me through my first few months of I F. I started in September nine. I don't think I could have gotten through my first couple of months without binge, listening to your podcast, joining both of your groups on facebook and listening to both of your books as well. And by the way, this question was written when Jen was still hosting the podcast. She says thank you for all of the resources. Also, giving up Stevia in September was probably one of the best things I've done. Thank you, Jen. I will most likely never ingest Stevia again. I would choose honey or maple any day. I have been Paleoish, mainly gluten free, dairy free, whole foods approach for several years now, and even with my clean diet, a couple of years ago I was diagnosed and treating hypothyroidism and more recently, after starting if, I was diagnosed with the dreaded adrenal fatigue. Even though I am treating both adrenal fatigue and hypothyroism and doing I F nineteen five to seventeen seven, I'm still not losing weight. I originally lost five pounds the first couple of weeks and since then nothing. I'm about fifteen to twenty pounds away from my ideal weight and feeling my best body since starting my I F lifestyle. I've gone down the rabbit hole of health related podcasts, all the usual suspects in the keyto slash Paleo sphere and I've heard them mentioned. Not to do I F with adrenal fatigue. What are your thoughts? My doctor who is treating my adrenal fatigue says to listen to my body and see how I feel with I F and my energy levels. My energy levels are always pretty wonky, sometimes stable, other days awful, but never that amazing energy and mental clarity that you both talked about all the time. I'm wondering if I should focus on healing my adrenals then come back to I F when they heal in a few months. Do you know if I F is too stressful for Adenal fatigue? Maybe this is why I'm not losing weight. Thank you for your help. Big Hugs. Bow. Well, Bow, I think you've answered your question here. First and foremost, for listeners, when we hear the term adrenal fatigue, it's really not adrenal fatigue, it's hypothalmus pituitary adrenal access disregulation, which is a big fancy way of saying your brain, which oversees communication with glands and different organs in the body as we are transitioning, and I don't know bow's age. So bow might be in perimenopause, might be in menopause, we don't know, but that's when women tend to be much more susceptible to this disregulation. And what drives a lot of hp a disregulation is stress and inflammation and insulin resistance. There's many, many factors that play into this. I find that our modern day lifestyles are a huge contributing issue and so, you know, I'm grateful that you're working with a knowledgeable physician. Number One. Number two, you know, even in my book I talk a lot about adrenal and thyroid health and how important it is, and I would be the first person to say that you really have to view intermittent fasting as a form of hormesis. So that's a beneficial stress in the right amount at this right time and based on what you have shared here and again, I'm not giving medical advice. I would defer to your primary care provider, intern ISS functional medicine person that you're that you're seeing, but I would not be adding in more stress when her body is already overstressed.

Whether it's an underactive thyroid, you have insulin resistance, you know, you just went through a divorce, hospitalization, you had a big move. Goodness, the pandemic hasn't helped anybody. Any of these things can, you know, really overtax the body and, from my perspective, depending on what life stage you're in, whether or not you're still menstruating, I really think you need to focus in on healing your body before you start adding in additional stressors. Another good resource for you I interviewed Dr Donnie Wilson earlier this year. She has a great book called Master Your Stress That you can find on Amazon and we'll put a link to that and I did a great podcast that will link in the show notes as well, and she talks a lot about you know, she has a very specific methodology on how she she supports her patients when they are going through this specific type of stressors how to manage it. She's not a fan of utilizing intermittent fasting when people are still healing and I would probably say that I would be in a hundred percent alignment on that. That's not to suggest that in twelve hours of digestive rest is a bad thing. But when you think about intermittent fasting is a form of beneficial stress, when your body is already too stressed, it's probably the time to give it a rest and then later reintroduce it when you're feeling consistent energy sleeping well. Just the fact that your weight loss resistance tells me that your body has some degree of inflammation and figuring out why your body is so inflamed is going to be an important piece of that puzzle. I hope that helps. Awesome. Yes, I'll just add to that. I was curious how you're going to start off or how you're going to approach the adrenal fatigue concept, because it's interesting how debated it is even in our world. Just as far as you know, does it exist? Does it not exist? Is it a real thing? I recently interviewed Ari witten. He's kind of known for his book on Red Light Therapy, but his newest book is called eat for Energy and he actually opens the book by talking about his experience with being diagnosed with adrenal fatigue and then researching it and realizing that, like in the actual scientific studies and literature, it's hard to find support that it's an actual thing like like that your adrenals are actually fatigued or that that's actually a concept of what's going on. I was just looking at a quote. Like he says in his book, the vast majority of studies that tested adrenal function and cortisol levels and those with chronic fatigue conditions versus normal, healthy people found no differences whatsoever in adrenal function or cortisol levels. So but the larger picture that it goes to from that is that people get into these states of fatigue and over stress and he brings it down to basically the Mitochondria not being able to adequately deal with all the stressors that we're exupposed to. And, like Cynthia was saying, intermittent fasting is a hormetic stress but of course, based on your entire stress bucket, it may or may not be too much for you and I think it's interesting. We talked about this recently when we were talking about some of Dr Sarah Valentine's work. We can put a link in the show notes to that episode, but we were looking at some studies on intermitt fasting and how it affected stress bio markers and in those studies they actually found that it was contrary to what they thought they were going to find, but they actually found that intermant fasting, at least in the setup of those studies, it overall encouraged parasympathetic tone, which is actually the opposite of the overly stress state. All of that to say, because I think I've said a lot of stuff, I think it's very individual. So basically, for some people and how you're doing intermant fasting, it may be too stressful with your life situations and your quote adrenal fatigue, depending on what that actually is, or for some people it may be that it fits in well with their life and it actually alleviates some of their stress and helps their quote, adrenal fatigue. I think it's just really, really individual. So I think you have to do a more comprehensive picture of how you are reacting to it, which is actually based, which is what her doctor told her, exactly by individuality rules, as it always goes. Yeah, I was thinking about this actually yesterday. Why was I thinking about this? Because I was Oh, I'm prepping to interview Dr Nayan Patel. He wrote a book about called the Glutoth Ione Revolution, all about Glutoth Ione. So I was reading my notes on antioxidants and oxidative stress and he has a chapter about, like what type of stress does Glutoth ione help? And I was just contemplating like does mental stress create free radicals? And I'm on a changer right now, but that does it create? Does it create free radicals and physical things like that, or is it that it's a taxing, stressful situation that leads to the same stressed out in goal...

...that physical stress leads to? It's a good question. I think it could be either and. And the other thing that I would just tack in there before I forget, I at one point trained with, you know, one of the Big Functional Medicine Dox Andrew Himan, and he was talking to me about adrenal fatigue in the context of you know, people are really getting this wrong. It's really related to the hippocampus, which is this part of the brain, and how sometimes the hippocampus doesn't heal from the insult or the stress that people are experiencing, which can leave them in this kind of downward spiral. And this is, I promise, relevant to what you're saying about Ari's book. But you start thinking about if most people over the age of forty. I've got mitochondrial dysfunction. Is In any surprise that I see prolific amounts of women north of thirty five, north of forty, that are just so exhausted? And I think it's a combination of modern day lifestyles and depletion of you know these the role of antioxidants, depletion of Glutath Ione, I literal really was looking at a research article this weekend talking about how the past two years, like our our longevity here in the United States is actually getting worse and not better, but that it probably isn't a surprise. But they were looking at all these like retrospectives, like what's the longevity of someone in Japan or in Korea versus the United States? It's quite significant. And so I start thinking about is kind of chronic insults, like a little it's like a bucket. The bucket continues to fill year after year and then we just get to a point where our bodies are not as stress resilient and we talk about adrenal fatigue, but really we're talking about like the accumulation of many, many years of insults to the body. Whether we're cognizant of it or not, and the results into fatigue that comes out of that and for many people they don't get the answers they want or deserve to get, and so I love that, you know, you are, you know, introducing so many of the listeners to, you know, different perspectives on how people navigate these changes. I will have Arion, but not until, I want to say, February, I think, because we had to reschedule because he got scheduled on my birthday, which is a whole separate, tangential conversation. I don't work on my birthday. That's the standing role. Neither. No, I'm so glad you elaborated on that, because I should probably share his central thesis, which is that the Mitochondria basically have two roles. They have a dual role. They have the energy production role and then they have a like a defensive stress sensing role and they can't really do both at the same time. So if they're in the stress mode, the stress mode reacting to threats, it shuts down energy production. So yeah, I'm excited for you to to interview him. It's a really good book. Yeah, I'm I mean there's it's definitely like I feel very grateful, as I know you do, that we got opportunities sometimes to read people's books before they are ever officially published, and as I'm looking at the voluminous amount of books I have in my study, I feel very grateful because there's always opportunities to learn somethinging that not only can you share with listeners, but you can take a bit of that and apply it to your in lifestyle. Like I'm looking at James Nestor's book breath, which is not my it's it's because it's such a bright cover. It's like stands out amongst all these other kind of muted books. Makes you realize like every book I read I try to take something away to be able to share with listeners, share with my community, improve my quality of life, improve someone else's quality life, and that's really what it's all about. I cannot agree more. And that example of that courtisol sentence from Ari's book was something that really really stuck with me because I had never read that. You know, when that he had to review with the literature and that the majority of it didn't find substantial differences in cortisol levels, which I actually find that really I think it's very reassuring because I think a lot of people get a little bit stressed about being stressed and I do think cortisol levels can be an issue, like you were talking about how they are an issue for people, but I think it's nice to know that maybe it's not quite as intense as we think it might be, because I think it can be very easy to get into a just like an overwhelmed stress state about our state of stress and like worried that our CORTISL levels are super high and we should address it. But we can do that without fear, and so I think just hearing that one sentence, I mean it made me feel a lot better. At random thing about James. I didn't realize he wrote a book that I had like years ago and now I want to I don't know if I actually read it, though, if I just bought it, but now I want to see if he wants to come on to talk about this book, even though it's like one of his really old works. He wrote a book called get high now without drugs. Have you heard of this book? It's like all of the different non drug related things that create a different state of consciousness. So, like from the description it's, he says, Lucid Dreaming, Optical and auditory illusions, controlled breathing, meditation, time compression, physical and mental ex percizes.

I want to invite him on for this. I wonder how often authors get invited to do an interview on like one of their all. This is a two nine book. I bet you he'd be very flattered. I found him to be delightfully down to Earth. Given his you know, would I perceive to be, you know, definitely one of the more well respected science writers that's out there. I think I'm going to reach out. So okay, Toki. Shall we go on to our next question? Absolutely. This is from Gretchen and the subject is smells. Thank you so much for your podcast. I've been listening to it nonstop and started my eye off journey on Monday. My question is about smells. We are spending most of our time at home nowadays and my husband loves to Cook Big Breakfast and lunches. He's downstairs making something delicious for lunch and my mouth is watering from the glorious aromas. Can this cause insulin levels to spike, just as artificially sweetened beverages can? I've been able to breathe the days without hunger unless he is cooking. All right, Gretchen, thank you so much for your question and and I believe my thoughts on this answer are yes, and we've talked about this before on the show, but I think it's to the same extent as the artificial sweeteners. What I think is important to understand is I think people think with insulin release that it's just one process, so like it's released or it's not released and once it's released it's releasing. But there's actually two phases to insulin release. There's the CEPHALIC phase in Sun response, which basically your pancreas always has a little bit of insulin ready and waiting and it taps out. So there's only so much there and that's for when you smell something or when you're anticipating about to eat. So it releases a little bit of insulin. But then for the actual like insulin Bullus, that keeps going and a sustain that's created then in the pancreas and that's more when you're actually eating. I actually have looked at a study before and I think we've talked about it on a prior show. Basically, yes, the smells can likely release some insulin, but it's probably not going to start that second train of insulin production, meaning you can basically like wait it out, if that makes sense. Do you have thoughts? Cynthia? I would agree with you too. I think that, you know, we don't want to navigate our lives feeling fearful that if we smell something delicious that somehow we've broken our fast or derailed our fast, and I think it's we have to think big context, like when we're talking about breaking your fast. I really think it needs to come down to ingesting something as opposed to smelling something. I think we would otherwise go through our lives not just enjoying being present, you know, being around family, being around friends, being in a work environment and being fearful we're going to smell something delicious. I think we have to think about the big picture and so generally I look at it as you have. You ingested the food. That is more important to me than if you just smelled the food. Because the CEPHALIC phase insulin response, yes, that's there, but I have to believe that our bodies, you know, it's more sophisticated than that. I mean you will get this you know, a small release in response it's smelling something delicious, but that's really irrelevant. It's more about what habits are going to break your fast and ingesting the food will do that exactly. I'm trying to remember because there was definitely there's a study I had read and it was about I think it was about people smelling chocolate or it was literally asking this exact question and what were the effects and the answer was that, yes, it likely releases insulent but it's just that small amount and it's something that you wait out. I'm really glad that you drew attention to the practicality of it all. If you can smell things, that would just that's just no, not practical and it's interesting because there's anatomy to speak over you. You know, one of the most powerful connections to memories that we have is the re all factory system. Like, if I smell are Itts, I instantly and brought back to my grandparents garden in Colorado, and so our memories are so intertined, intertwined with smells and our old factory system and I think it's really important that we not try to diminish those experiences. I think that's just important to state that. You know, it's really tied in with memories, like there are certain smells, like wonderful delicious smells related to food, that bring me back to happy times in my childhood or young adulthood, and you don't want to diminish those. I think that's important. I could not agree more. I'm trying to remember Mark Shatzker, who I keep talking about with the end of craving in the Dorito effect. I learned in that book that we have more DNA devoted to our the nose and the mouth than any other part of the human body, which is fascinating. It's definitely something that we should be engaging in. Yeah, exactly, and that's you know, it's just it's the same thing. And I'm sure you get these questions where people are paranoid...

...to brush their teeth or they're paranoid to, you know, take a medication that's prescribed with for fear that it's breaking a fast. And I always say, let's think big picture, like not brushing your teeth. The ramifications of that are greater than brushing your teeth, provided you're not swallowing your toothpaste, which I don't think anyone that's an adult does that. I know toddlers or notorious for that. You know. I just think we always have to be focused on the big picture. I think that's what's most important. I could not agree more. All right, so we can go on to our next question. I don't know how to say her name. It's ut e UTA. Maybe UTA. That sounds good. She's from Germany. The subject is menopause and Utah says hello. Ladies, I discovered your podcast last weekend while researching a healthy lifestyle that I can maintain effortlessly. Calorie counting is so depressing and it drives me bonkers. Thank you for all the great information and tips. Since I'm going through menopause fun time, I wonder if there is some advice you can give. That's a very wide open question, but, Cynthia, this is a cynthia question. Yeah, truly. Well, I think it's always the reframe, right. I think we shouldn't perceive that menopause or perimenopause is a negative thing. I mean, you're going through reverse puberty, but there's so many benefits to not having to worry about getting pregnant anymore. You're not having a cycle every month, you know, your fertility is waxing and waning and then it's gone. But to me, being at a different stage in my life, I think it's really empowering and I have the bandwidth to do things I wasn't capable of doing fifteen or twenty years ago. So, in terms of, you know, resources, I would say I've done a lot of podcasts around perimenopause and menopause, most recently with Dr Luann Brizendine, who is both a neuropsychologist, excuse me, neuropsychiatrist, trained at Harvard. I mean, she's absolutely brilliant. She read a book called the up grade, and so the upgrade is menopause. But she said, you know, if we really reflect on the fact that a lot of the terminology around women in aging was created by men, generally male physicians and the pharmaceutical industry. You know, she does a really beautiful job of helping US reframe what's happening in our body. So we are no longer menstruating, or we're getting close to a longer menstruating. We're, you know, not in a position where we can become pregnant without technology, but there are changes to our brain, there's changes to the way we perceived the world. There's changes to the way our body responds to certain macronutrients and exercise and sleep, and so there's lots of really wonderful books. I would say the upgrade is definitely a favorite. I would say Dr Lara Brighton has a really excellent book called the Hormone Report Manual. That's Dr Lara Brighton. I've had her on the PODCAST. Dr Sarah Gottfried has some fantastic resources. Probably my favorite book of hers is the Hormone Cure. And then I think about researchers like Dr Lisa Musconi, who is a Alzheimer's brain health researcher at Cornell. She wrote a book called the XX brain that I recommend almost daily. I would say those are really great resources and I've done podcasts with each one of them except Dr Musconey, because she's doing so much research. I literally harassed her publicists probably once a month. I'm going to eventually get around the PODCAST, but I think a lot of menopause is reframing things. You know, hot flashes, weight gain, inflammation, et Cetera, are largely a byproduct of how well we take care of ourselves. So there's always room for improvement and I find most women usually within a year or two of going through menopause, their symptoms will settle down. But it's important to understand the things we need to prioritize in this time in our life, and so I think about sleep quality, stress management, anti inflammatory nutrition. That could look different for most everyone, but I find the most inflammatory foods from most women are dairy and Gluten and alcohol and sugar. Really, let me put an apostrophe times seven next to Ugger and you know, understanding that your relationship with certain types of foods are going to shift. Really focusing on you know, they call it neat, but the exercise we do outside of formal exercise is important. You know, walking, just being active, not sitting on your rear round all day long and then lifting weights. And you know, I see so many women that I'm inspired by on social media. You know, there's there's the good and the bad with social media, but there are definitely average, everyday women that I see on social media that are just killing it in their forties, fifties, sixties and beyond, like doing amazing things. So it's a time of tremendous creativity. It's a time to really reflect on your life and you know your contributions and so okay, I hope that those resources are helpful. Will make sure that we link those podcasts and those books in the show notes so that will be available to you as well. Melanie's a thing that you'd like to add? I know that you're not in this this stage of life, but I'm sure you probably you know in interviewing so many people, you probably have some...

...suggestions as well. Resources. Wise, that was very comprehensive and amazing. I'm actually just personally, I'm very curious what my experience will be when I go through menopause, because I feel like when I had my period of heavy metal toxicity, like to the extreme mercury toxicity that I exhibited, it was like all the symptoms that I see listed as menopausal symptoms just because of the I guess, the hormonal disregulation from that. I've been very curious when I go through menopause, if it will be I remember when I was in that I was like, when I go through menopause, it's going to be a breeze once I because if I can get through this, but I would get all of that like hot flashes and fluctuations and insomnia and create like just so many all of the all of the things that was not so that's not very helpful. It's just my experience and I think that the better you take care of yourself impairing menopausea from thirty five up, the better you take care of your nutrition and your sleep and your stress management and doing the right kinds of exercise, the easier that transition will be. I think for I would say for most people, it's bumpy because they still want to act and behave like they did at twenty and you can't. And that's not a bad thing. Like I don't want to eat the way I did when I was twenty, I don't want to live the way I did when I was twenty, and so once I kind of understood I had to eliminate some foods focus on other areas, really prioritized sleep, which I affectionately call an art form because truly it is. Melanie, at some point I'll have to tell you about my new sleep device that I'm using that you'll probably laugh about, but we'll talk more about it. Do I know what it is? Probably not, because I haven't talked a lot about it on social media, but I have something called SOM knocks, so s o m n o x. It looks like a stuffed bean, like it's the shape of a bean, or like a mitochondria. That's probably a better, more apt description, and so it it kind of you you hug it while you're starting to fall asleep, and so I set mind for thirty minute and it actually will adjust to your breathing pattern and what it's doing is stimulating the autonomic nervous system, parasympathetic, and I've doubled my deep sleep. Is it a similar concept to the Apollo Neuro where it's using the vibrations? Yeah, so it's different, so that it's different than the Apollo Neura, which obviously I love and Love, Love, love that, and that's certainly very helpful for for stress reduction. But for me, I've just been using it before I go to sleep in my husband is like, Oh my God, what's next for you? Like you sleep with a sleep mask, you've got your blue blockers on in bed, you're you've got all these things that you do and you sleep with your r ring. But it's really it's honest to goodness. It's doubled my sleep. And let me be clear, they gifted this to me. I was not even aware of it. They gifted to me, and this is my objective opinion. I don't have an affiliate account with them. I mean, I don't get anything for talking about it. Just really have been impressed with the technology and then it turns off. So it's not, you know, it's not exposing me to anything that's negative. But yeah, I now sleep with what looks like a little mitochondria tucked up against my chest. Can you connect me to them? I want to try this. I'm surprised they haven't reached out to me. That's right up my alley. I know it's it's completely random that they reached out because sometimes, I'm sure this happens to you too, people reach out to you randomly and sometimes I'm just very polite and I said I don't really think I would use that. I don't want to waste your time or, you know, your resources sending me something that I don't think I would use or support. But they kind of looked at and I was like, Oh, I can't hurt and my husband was like what next? I was like, I don't know, I just know that's doubling my deep sleep, and that, for me as a middle aged woman, is pretty incredible. What was it called again? Som Knox. It's SOM Knox, s o m n o x, and I think it's a German based company. That is so cool. That's very cool, except my husband's now embarrassed. He's like, what is that thing? I like, it's my little smom Knox. Oh my goodness. What color is it? It's blue. It's a delightful, pleasing blue. It's blue like dark blue and light blue. You Hug it, basically, yeah, but it's not like it's it's designed because it's curved, so it's designed to just fit in to your chest as you sleep, and so I turn on my side and, you know, I do like thirty minutes and it acclimates to my breathing and I just fall blissfully asleep. It's amazing. Like I there's no nothing else that's changed. I need this. Okay, this is great. Wow. Okay, to do list. One other question. I don't even know if I should ask it because it's a big question, but with the menopause stuff, do you find people benefit from hrt? I do. I think people. So the Women's health initiative came out in two thousand two, so right as I was finishing up my own p program and that the research that was done and the points that were drawn from the research. There's a lot to unpack here. I did a great podcast with Dr Avraon blumming and Carol Tabris talking about why estrogen matters. That's their book, but it basically explains what was flawed about this study and I think it's really important that that. I just state,...

...an entire generation of clinicians and an entire generation of women have been harmed by the way that this this research was shared, and so we're just now getting to a point where I think most, if not all, clinicians are talking openly about the fact that there is benefit from replacing hormones that our bodies have naturally stopped producing. And so as an overall, like general statement, I do think women benefit from bioidentical hormone replacement. I do. I myself take compounded good Lord, compounded progesterone, a compounded t four, t three, I have testosterone, I also have estrogen. I've got it all and I really do think for me personally, that they help with sleep they help with Inter kind of synergistically. Each one of them is helping me with different as effects of navigating these years. But the thing that I get most concerned about, and anyone that's listening that's thirty five and up I were the most about cognitive function, because Alzheimer's and dementia they don't start in your seventies and your sixties. The groundwork is laid many years before, and this is important. Thirties, forties, fifties. How will we take care of ourselves? Sets US UP FOR DEVELOPING DISORDERS OF COGNITION. And for me I'm most concerned about brain health and then, secondarily to that, bone and heart health of course, and then, you know, beyond that, just wanting to be able to navigate. You know, every stage of life that I'm in. I want to be able to enjoy my life and not I feel like I can't be a dent. So, getting back to your original question, I do. I think it's all about finding practitioners that are not only capable but current and open minded to help you find the combination of medications that are best for you. Like I've now gotten to a point that anything that's made conventionally just has not worked well for me. Now we just finally stopped synthroid inside of Mel. Now I'm on compounded t four and t three and my functional medicine doctor told me I have the most quote unquote, curious thyroid panel he's ever seen. With that being said, you know everyone that's listening. I have women who are petrified of hormones. I have women who are open minded to hormones. I think it's just important to have those conversations, like, whether it's with your Gyne, your internist or your girlfriend, just understand there are options. You don't have to suffer. I'm really, really happy to hear you say that. That was my understanding of that, of the Women's health initiative that because basically the takeaway was they said it encouraged was at breast cancer. It was not done correctly and interpreted correctly and created a potentially yeah. Well, everything that you said mislead and it's unfortunate because the samples, the study participants, were older. They weren't you know too. They were in their sixties. Many of them have been smokers, they had high blood pressure, they were diabetic, they were obese. They weren't a healthy population to start with, and they used primer in and they used Progestin, which is which is a synthetic form of progesterone, and it's it's interesting. Everyone knows that you and I both love Huberman and Dr Peter a tea and they had a really interesting discussion. Peter a Tia was a guest on Huberman lab fairly recently. In about an hour into the podcast interview, Peter a Tia effectively stated that this was one of the greatest disasters he's ever witnessed as a clinician, that it has such profound implication and impact. I look at my mother's generation. My mom is seventies six and has terrible osteoporosis and we're starting to see some degree of cognitive changes and she, you know, it's unfortunate because she thought, Oh, if I'm using vaginal estrogen, that's going to protect me, and I said it doesn't protect your bones, maybe your vagina, which I mean, let's be honest, that's an important part of being a woman. But you know, there was just not good information given to these women. They were not fully informed, and so I think we just have a whole generation of women and clinicians that are fearful about prescribing hormones and I think it's I almost get a question about this every single day on Social Media, which tells me that we need to continue talking about it. It's important for people to know that, working with a talented, competent clinician, if you're in a situation where you need hormonal therapies, that there are people out there that can help you through that. Yeah, I'm just thinking. I don't know if I'll be able to articulate this, but it was an effect that was very pervasive because I feel like even me, even before I was super steeped in the health and wellness sphere and even when I was younger, when I wasn't even thinking about this type of stuff, there was a vibe...

...surrounding hrt that it was like not a good thing to do. I just think it really really got into culture, which is kind of a shame that it went that way. Absolutely, absolutely, because we have a generation of women that are that are struggling and you know, it's not like the conversation I how would do Dr Luanne Brisendine, and she's based out of California and she's almost seventy. She doesn't look at first of all, and she's like, I have amazing bone strength. She's been on Hrt for almost twenty years and she was and she's a tiny, petite person, and she said, I have amazing bone strength and I've got very healthy bone, but I credit that to HR T. hi, friends, I'm about to tell you how to get tim person off my new magnesium supplement. Yes, exciting news. My magnesium eight broad spectrum blend is here. Magnesium is much a crucial mineral in the body. It's involved in over six hundred enzymatic processes. 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That code will also work on all my supplements, including my first supplement that I made, Sarah peptase. You guys love serapept as, a proteolytic enzyme created by the Japanese silkworm that breaks down problematic proteins in your body and can help aller cheese inflammation, wound healing, clear up your skin, clear brain fog, even reduce cholesterol and amloid plaque. All of this is at avalon x dot us. That cupon Code Melanie Avalon will also get you timberson off sitewide from my amazing partner empty logic health. For that, just go to Melanie avalon dot com slash empty logic. You can also get all my email list for all of the updates. That's at avalon x dot US slash email list, and I'll put all this information in the show notes. All right. Now back to the show. All Right, shall we answer one more question and absolutely. This is from Sybil and subject is need help from South Africa. Hi, first of all, thanks so much for all the effort you put into the podcast. Love, Love, love the podcast. I'm not sure how to phrase my question, but what strategies do you, or did you use to stick to the plan? I started out really strong. The first two weeks I almost effortlessly fasted eighteen and twenty hours daily, and then all of a sudden it became difficult. It's like I have a mental block I can't move past. Nothing significant has happened in my life, so it's not related to stress or anything. I follow all recommendations and fast totally clean. Did this ever happen to you? You wake up one day and fasting seems hard. I don't understand how I could do so well and feel so good and then a few weeks and feel different. Did this ever happen to you? Any advice or tips would be greatly appreciated. Thanks so much for taking the time to read my question. Best regards civil. All right, civil from South Africa. Thank you so much for the question. So I do think this is a common thing that happens with people. It's not exactly the same thing, but it's sort of how like with even calor restriction or normal diets or crash diets, people can sometimes do it really well in the beginning and then it becomes really, really hard, and the reason that happens is because it's not sustainable whatever dietary restriction that the person is doing. And so I think with fasting a lot this can also happen where somebody starts intermitted fasting and in the...

...beginning it's great. They're losing weight there you know, their adrenaline is probably up, they have energy, but then if the actual eating window is not a sustainable amount, then you're going to reach a point where your body is going to give signals to you that it's not a sustainable amount. So this is the case I would really like, where you just randomly one day it's hard. I believe it might be because you're actually not fueling adequately and you're eating window. So I would suggest one of two things, either having a longer eating window, so changing the fasting hours, or really addressing what you're eating in that eating window, making sure that you're getting adequate fuel, adequate protein, especially depending on what macros you're doing. If you're doing a mixed diet, then this wouldn't really really apply, but if you're doing, you know, low carb Diet, making sure you're getting ample facts to support your fast if you're doing high car making sure you're getting enough calories in the form of the CARBS. So yes, I think it what happens. I've already said it, but it's people kind of like going on adrenaline and doing well in the getting but they're eating choices aren't actually sustainable. So that's what I would look at. Do you have thoughts? Yeah, I mean, I think so. Of course. I always come from the perspective. Are you having a harder time with fasting depending on where you are in your menstrual cycle, because it's much easier to do that when estrogen predominates in the follicular phase, which is in the beginning versus the week before your menstrual cycle. I do think when we are creating lifestyle change opportunities, we have to be really mindful of what what is sustainable? Are you too restrictive? Are you not getting enough macros in during your feeding window, or you're not sleeping well? Are you over exercising? Is there just too much stress going on in your personal life? I think sometimes we set really not necessarily unachievable but not sustainable goals, and so I would really encourage you to think about what is something you can do for the rest of your life versus something for just a couple of weeks, because that's a really important distinction. You know, for me personally, if someone said to me I could never have dark chocolate for the rest of my life, that would not be sustainable. Versus if I say to myself, you know, I'm allowed to have a small piece of dark chocolate every other day and I can sustain that, then that is a sustainable goal. I'm giving a terrible example. Dark chocolate is my one advice. People don't know that already. That's like my one vice in life. Be Very hard to give that up. So I think when you're you're looking at a plan and you're creating changes. Sometimes I see people doing too many things all at once, meaning they're trying to improve their sleep, they're trying to exercise or trying to fast. They're trying to do all the things all at once and what they really need to do is pick one thing at a time, master that and then add more things and that is much more achievable and sustainable. Yep, I could not agree more. So hopefully that's helpful. Alright, one more question. We can sneak in. This comes from Cheyenne and the subject is easing into a fast. Cheyenne says hello. I've been listening to your podcast for just a few days and love it. I've been practicing I F for about nine years. For most of those years I had great success in practicing a sixteen eight fast and have been able to maintain a healthy weight. That said, I've been slowly putting on weight for the last year or so. I'm starting to think it has to do with my age. I'm currently forty one. After listening to your podcast, I thought I might try to increase my fasting to a twenty four or one meal a day. It was tough. About two hours before I was to break my fast, I got really cool to my extremities and became pretty weak. When I finally broke my fast, I didn't binge, but I was extremely tired and had to go to sleep. My question is, how do I ease into a longer fast comfortably? ps I did have my thyroid checked and though it's on the low side, it's still a normal range and my doctor is a big proponent of I f. thanks so much. This is a great question and this goes back to something, a theme that I'm starting to talk about more openly on social media, this over the presumption that what you have to do is fast longer and restrict more and what it may mean. Because you're in that peramenopausal age range, it can be a lot of factors that could be why you're becoming weight loss resistant. Have you lost muscle mass? You know, Melanie and I were talking earlier about the loss of insulin sensitivity with less muscle that we have, and we start to lose muscle after the age of forty and depending on who you're talking to, it could be three PC. It's pretty significant and it starts to just accelerate like a freight train. What's your stress management like? What's your sleep quality like? Are you exercising? Are you lifting weights? Are you having an anti inflammatory diet? I...

...don't like short feeding windows because you are never going to be able to hit your protein macros. I would encourage you to explore those other lifestyle pieces first and if you decide for yourself that you're you've got all those things ratcheted in. I would not be doing a short, you know, Oh mad type eating methodology. I would not be doing that every day, it's going to be very hard to hit your protein macros and you don't want to be losing insulin sensitivity and muscle mass, especially as you're heading into paramenopause and menopause. Melanie, what are your thoughts? I think it's interesting because people like you basically just said this, but people so when they have an issue with not losing weight or, you know, not feeling like their diet is working, they think the answer is automatically fast more like that's the answer, and I personally think there's so much benefit they can go into, like looking at the food choices specifically, especially when writing questions. I don't think she mentions at all what she's eating. When people don't mention actually what they're eating, then I feel like there's possibly the potential for a lot of the benefits that you want to experience by addressing what you're eating rather than fasting more. And so you know, if you're not eating a whole foodspased diet, moving to a whole foods based diet, like Cynthia said, really focusing on the protein things like that can be huge. But then if you do want to fast more, no reason. So basically she she went from going nine years sixteen eight jumping into a short eating window. I would suggest just slowly tightening it up and slowly approaching if you want to make a shorter eating window. So doing a seventeen seven and then eighteen six and and seeing how you feel going a little bit longer. There's nothing wrong with just fasting a little bit longer. You don't have to jump into a short eating window. You could just, you know, add an extra hour here and there. Also little hacks that you could do, like maybe fasting just a little bit longer, like adding an extra hour and really putting in some physical activity near the end of that fast. That can have a really beneficial effect for people, both for fat burning as well as setting you up for your eating window insolent sensitivity and things like that. So yes, I would just take a different approach than the jumping all into the short eating window approach. I agree and I think that and I hope that we will continue kind of investigating this triad that I'm seeing in a lot of women, where the presumption is more fasting, more exercise, more food restruction is going to allow them to lose the weight they're frustrated with exactly awesome. Alright, so this has been absolutely wonderful. So a few things for listeners before we go. If you would like to submit your own questions for the show, you can directly email questions at I have podcast dot com, or you go to I have podcast dot com and you can submit questions there. You can find these show notes. I feel like we talked about so much stuff in today's episode at I have always I always feel bad for our for Brianna, our show notes creator. All the links will be sending her way to put into the show notes. They will be at I have PODCAST DOT com. Slash episode to eighty four, and then you can follow us on Instagram as well. That is I have podcast. I am Melanie Avalon and Cynthia is Cynthia underscore for low underscore. Well, this has been absolutely wonderful. Anything from you, Cynthia, before we go? No, just you know, we got through a lot of questions today and I think I always feel very productive when we can make that happen. Same saying all right, well, 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 it 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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