The Intermittent Fasting Podcast
The Intermittent Fasting Podcast

Episode 1 · 2 months ago

#291 - Meat Intolerance, Generic Medications, Micronutrient Testing, Apple Cider Vinegar, Bone Broth Fasting, Grass Fed Butter, Ghee, And More!


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20:40 - Listener Q&A: Linsey - Opening Your Eating Window At Different Times.

28:15 - Listener Q&A: Tammy - Meat Intolerance

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Welcome to episode two hundred and ninety one 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 Intermittent Fasting Podcast. Hi friends, I'm about to tell you how to get free grass fed, grass finished ribbis for a year plus ten dollars off. Yes, that's free grass fed, grass finished ribbis for a year plus ten dollars off. So we are huge fans around here of a company called butcher Box. They deliver one grass fed, grass finish beef, free range organic chicken, heritage breed pork that's really hard to find, by the way, and wild caught, sustainable and responsible seafood shipped directly to your door. When you become a member, you're joining a community focused on doing what's better for everyone. That includes caring about the lives of animals, the livelihoods of farmers, treating our planet with respect, and enjoying deliciously better meals together. There is a lot of confusion out there when it comes to transparency regarding raising practices, what is actually in our food, how animals are being treated. I did so much research on butcher Box. All of their beef is one grass fed and grass finished that's really hard to find. And friends, you can taste the difference in their beef and steaks. I am a steak girl. I love steak. I've been eating a lot of butcher Box steakes recently and I can promise you they are some of the most delicious steaks I have ever had in my entire life. And they work personally with all of the farmers to truly support the originative agriculture system. This is so important to me. 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. And this Black Friday, your search for amazing deals on high quality protein ends with butcher Box. Butcher Box is offering our listeners one of their best steak deals ever. You can get free grass fed rebbis for a year plus ten dollars off. Yes, that is to ten ounce grass fed ribis free in every box for an entire year when you join, plus additional tin dollars off. Sign up today at butcher box dot com slash. I have podcasts and you see cupon code. I have podcasts to get those free revised for a year plus ten dollars off. That's butcher box dot com slash. I have podcast and use code. I have podcasts to get this special Black Friday deal. Friends, do not miss this and we'll put all this information in the show notes. And one more thing before we jump in. Are you fasting 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 in conventional skincare and makeup in the US due to their toxicity. These include endocrintice ruptors which mess with your hormones, carcinogens linked to cancer, and OBEs agens, which literally can cause your body to store and gain weight.

Basically, when we're using conventional skincare and makeup, we are giving these obesogenic compounds direct access to our bloodstream and then in our bodies. Studies have shown they do things like reduce our satiety hormones, increase our hunger hormones, make fat cells more likely to store fat and more resistant to burning fat, and so much more. If you have stubborn fat friends, your skincare and makeup maybe playing a role in that. Beyond weight gain and weight loss. These compounds have very detrimental effects on our health and they affect the health of our future generations. That's because, ladies, when we have babies, a huge percent of those toxic compounds go through the 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 there Low and you see coupon code clean for All twenty to get off your first order. Also, make sure to get all 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 ther Lowe 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, freebuddy, and all come. This is episode number two hundred and ninety one of the Intermittent Fasting Podcast. I'm Melanie Avalon and I'm here with Cynthia there low Hi and Melanie. How are you today? Cynthia, you know, I'm definitely having one of those days where there's a lot of really great things that are ongoing, but I feel a little overwhelmed. Well, that definitely makes you relatable to probably a lot of people. So in general, how often are you like in your life? How often do you oscillate between feeling overwhelmed and feeling not overwhelmed, probably a daily basis, because there's so many things that are at play, you know, being a mom and solo parenting this week and running a business and I've got a dog that's got a digestive issue, and so today is definitely one of those days I'm like, Okay, we can do it. We can totally do it. So I have to psych myself out. But I would say as an entrepreneur, I think there's almost every day I have a moment where I'm like, I don't know how I'm gonna do all this, but it's going to...

...happen. How about you. Yeah, I was just thinking about how it's interesting how people can be so different with their psychology of how they approach planning out their life or not planning and dealing with that because like, for me, as long as I really plan everything, I feel safe in my and my ability to do everything. But I was just thinking about how some people, you know, get really overwhelmed at the thought of like planning things out, and so it's just really interesting concept to think about. Like, my calendar looks really intense if you look at it, but that's like my safety net. Like knowing everything is scheduled and has a place in a time and honoring it. Yeah. I think it's the idiosyncrasies of life, like when things that are not planned pop up, then you're like, okay, how do I roll with it? I think years of working in an e er and working and like more acutely sick environments. If I was calm, everyone around me could be calm, and so I may not look stressed, but internally I'm like, okay, what do we need to do? Like I usually kind of plan out my days and I'm like, Okay, the big hump of the day is here, and once I've done that, then things will be easier. And so I just got over my big hump, and so everything else today is going to be on the downhill, so it'll be good awesome. Yeah. For me, I have to really really honor all of my daily self care things in my sleep, and I really have to prioritize that. And it took a while to reframe that is not being selfish, because you know, like taking care of yourself, But I do think it's just so important and like the way that you can show up for everybody else in your life. Yeah, and I think a lot of women have to give themselves permission to acknowledge that having boundaries and prioritizing self care, and that could look different for every person, it's really helpful. Like I know, for me, there's certain things I have to do in the morning to kind of get my day started that allowed me to feel like I'm relaxed and I'm ready and I can give a d percent to whatever I'm doing. But I don't like. As an example, I'm not someone likes to wake up late. So if I've set my alarm and I sleep through an alarm, which occasionally happens, I have to kind of reframe my morning because I'm then not. I then don't have the luxury being able to do the things I need to do normally. But thankfully that doesn't happen very often. It's so funny. I'm obviously the opposite. If I get up early, it throws me all off. So everybody is definitely unique. M So I have two quick fun announcements for people to share. One. So this episode airs midway through November, and we don't have the exact date yet, but we're hoping planning to release my berberine supplement at the very beginning of December, so it might be like two weeks away when this airs. It's been really exciting because we're brain is something I've been taking every day for a long time, has really beneficial effects on blood sugar levels, which is why I started taking it while wearing a CGM. Nutricents, by the way, we can put a link in the show notes to a code for them. Actually I should just say it because I know people don't check the show notes. Oh that's the thing, and the Facebook up the other day. People will still comment and not realize that we have transcripts for this show. So yes, there are transcripts if you go to these show notes at I have podcast dot com slash episode, so the Nutricent CGM code is Nutricents dot io slash. I have podcast, and I think if it's a cupon code, it's I have podcast for discount. Meandering way to say, I always have seen beneficial effects on my blood sugar levels from berberine, and it's been exciting because I've been researching other topics and it keeps popping up, and I don't know if that's just because I'm like manifesting it or looking for it. I think last week we talked about its role in autopogy, and then I'm prepping to interview Dr Heather Mode right now. She has a book all about the immune system. She...

...had a section on it. So it can really be a beneficial compound that I think a lot of people might benefit from bringing into their life. And so if you've enjoyed my serapect Taste and Magnesum, that is coming up next. So to get the information because we will definitely be doing a launch special, you can get on the email list at avalon x dot us slash email list and you can get text updates if you text avalon X to eight seven seven eight six one eight three one eight. Are you setting up an email list for your supplement line, Cynthia. Yes, and it should be out basically, we're told by mid November. I don't have a date yet, but it will definitely be out before Thanksgiving, And yes we do have We'll put a length in the show notes to the Creatine Witless page, which you'll be made aware of when it goes live and is available for purchase. Awesome, So wow, mid November, So it might I mean when this is airing, it might actually be out or almost out. That's very exciting. Yeah, I'm super excited. I feel like it's been a long process, but one that I feel really comfortable. I think it's a supplement that will certainly help people enormously. I don't think a lot of people realize what all goes into. Well, I don't want to make assumptions, but a lot goes into making these like my SERPEP days. I first met our partners Scott in April of twenty one, and we launched it in like that November, so half a year. So much goes into it, but it's really really exciting, so good things for coming. The other baby announcement I have is I've been talking a lot about launching an e m F blocking product line, and so I'm still working on the device that you will put on your bedstand to protect yourself from e m F from your pone at night, and still letting you charge your phone and keep your phone not an airplane mode, because I know it can be important to receive calls and such. So that is coming soon. We're working on it. Actually, the process that we're at right now is like renders at the models and prototypes and things like that in the meantime, I might actually just go ahead and launch the line just to get it going with something that I use every day. I'm using right now actually, which are e m F blocking headphones. So basically, oh, I get when I see people using I mean not even just like normal headphones, but using AirPods. I just shudder thinking about the effects that might be having on our brain, which I know people think it is woo woo sometimes, but there's a lot of studies on the effects of e mfs on the calcium channels and and health, and it's even considered a carcinogen by one of the world health organizations. So yes, if you want e m F blocking headsets, stay tuned. That's coming. I should probably set up an email list for that as well, but just putting it out there. So that's so exciting. Anything new in your world, goodness. I think a lot of what's new in my world is navigating business travel and trying to run a business. And so next week I'm going to be in Chicago. I'm not speaking in Chicago, I'm attending an event. And then we just planned out l a travel and I picked up another podcast while I'm out there, so I'm trying to figure out how to fit all these things together and to do so gracefully and with incredible gratitude and just savor a very exciting time. So I would say the big things for me right now, we're just trying to figure out, like how to make all these things work and still celebrate holidays and be fully present for my family and be a percent present in my business, and you know, the the challenges of being an entrepreneur. It's wonderful, but you have moments where you're just trying. It's like trying to drink from a fire hydrant. There's just so much. It's like, Okay, let's just try to focus on like all the wonderful things and processing and all of that, which actually I wonder if it will still be abaile will in...

...this airs we should plug our How We Grew Summit both you and I did, which Cynthia and I were both guests in a summit hosted by well, my good friend Noel Tar, also Liz Wolf and I think three other women. So it's a collection of interviews that's a lot of interviews with all female entrepreneurs and how they're doing what they're doing. Last night I was listening to Noel had Liz on her podcast and they were just having a conversation and talking a little bit about it, and I was like, man, I need to actually listen to all these interviews, Like I feel like there's so much to learn from, you know, incredible women that are doing great things with their you know, their own businesses and such. So we both have links for that. It's both of our websites, so like Melanie Avalon dot com slash how she Grew and Cynthia Thurlow dot com slash How she Grew is the link for that if women would like to learn more. Did I ever tell you the connection for me to Liz Wolf No I read her book Eat the Yokes and reached out to her and said where did you get your training? And she responded like the same day, and I told her when we were interviewing, I said, I really credit you with helping the trajectory and the changes that I made in my business. And I'm so grateful to be able to give back because I was, first of all, I was stunned that she responded, and then second of all, reading her book really was instrumental in setting the path and motion for me to kind of dive into the functional space and on a lot of levels, like really changed everything I was doing. So it's a really kind of I was so happy to participate because she had, in some small way contributed to the massive shift I did. So I did not know that. It's funny, I feel like I know her because I talked to Noel all the time and I was always talking about Liz, and you know Liz, but I don't. Yeah, I have never actually met her. She's lovely, and I like that she's a little a little snarky, and I can be a little snarky, and so I appreciate that when I see that in other women, and it's not in a way that's meant to be like hurtful. It's just funny. And you know you're not hurting anyone. You just speak your mind, which I love awesome. So yep, listeners can definitely check all of that out. 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 have 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. Shall we jump into some questions for today? Absolutely? So to start things off, we have a question from Lindsay. The subject is opening your eating window at different times, and Lindsay says, hey, there, I've been soaking up all things IF in the last couple of months, and I have to say your podcast is a great resource when it comes to navigating this newly found lifestyle of mine. I'm about a month into a four three protocol and I'm already enjoying the weight loss benefits while learning what works best for my body. Eventually, I'd like to switch to a one meal a day window because mentally and socially, I think it will be easier to stick to long term. Right now, I notice how lethargic I feel after lunch on my eating days, so a daily dinner time window of about three hours is what I would like to transition to in the future. I'm curious about something, though, and wonder if either of you have ever experimented with this. If you change your eating window start time from day to day while still keeping the amount of hours you eat consistent, will it dramatically affect the benefits of fasting, both health wise and weight loss wise. I work in a small, close knit office where we have a delicious, healthy lunch prepared for us daily free of charge. I'm friends with a lot of people at work, so it's nice to eat lunch with them sometimes during the week. It's also nice on my wallet to get a free healthy meal here and there, let's say twice a week, I opened my eating window from noon to three pm, and the rest of the week I stick to an evening window of five to eight pm. Will the earlier eating window a couple of times week become a major roadblock in my fasting success? Thank you for passing along all your fasting knowledge and helping others along the way. Well, lindsay, thank you for the great question. I would say, how nice it is that you're workplace is offering up a healthy lunch. I think that's probably You're probably the minority. If there are lunch is provided, they generally tend to not be particularly healthy. So there's a couple of things to unpack in this question. First and foremost, I don't know your age, but certainly I do think some degree of variability of fasting windows is something that I I myself am a proponent of. My concern is if you're only need one meal a day, that you will get into a position where you are going to not be consuming enough protein, which can potentially contribute to many things, but can contribute to you know, muscle loss. And so I think from my perspective, I just want to make sure I fully understand the question. I do think that when we eat earlier in the day, we tend to be more insulin sensitive. When we're eating in the evening, we can become or potentially become more insulin resistant. We know that we just have better insulin sensitivity earlier in the day. So I think from my perspective, I would just be cautious about wanting to do an ohmad situation every single day. If you alternate between two meals versus one, that might be some degree of variability. I see a lot of people doing thirties slash sixteens. Well, they'll do thirty hours fasted and then eat and then have a sixteen hour period of time in which they're they're not eating. But I would just be certainly careful about just having a very narrow eating window day to day, week to week, because that could potentially set you up for slowing your metabolism. And and that's something just to kind of keep in mind. Melanie, How would you address this? Because I know that you you are my unicorn friend, and you eat in the evening and go to bed late, and that works for you, and you're very metabolically healthy, So I think that's that's something distress. This is where bio individuality really is very, very important. I think I've mentioned this article a lot...

...before, but I wrote a blog post called early Verse Late Night Eating Contradictions, Confusions and Clarity. I'll put a link to in the show notes. The linkford is actually Melanie Avalon dot com slash eating timing. With that article I or that blog, I tried really hard to, like just objectively non biased, look at all of the literature on eating timing and how it affects things. And one of the most what would be a good word like clouding things about it all is that the majority of studies looking at later evening are looking at it in the context of also eating earlier compared to you know, fasting all day and then eating later, which can potentially see a different effect than if you had been eating even just a little bit earlier in the day. My takeaway when I was reading it was if I had to pick a perfect window, even granted the fact that people are bio individual but just like looking at it, it seemed that around like four to seven ish, hormon only seem to be the best. But that's not blanket statement, and everybody is individual, of course, But speaking to the switching it up. I'm totally down with people switching things up and the thing that obviously maybe this isn't obvious, but if you switch it up, then you will naturally have assuming you maintain this same eating window, you will naturally have some shorter fast and then some longer fast as well as far as the actual fast. I don't see it as a roadblock. I agree on with Cynthia about making sure you're getting enough protein in that window, especially if you're well. I know for me, when I'm eating late at night, I'm meaning a ton of protein and I it's easy to do because I just buy it all myself and I have it. If I were to eat out, it's hard for me to get enough protein. I would not be able to like eat out. And I know she's talking about eating at work, but I wouldn't be able to do like a restaurant meal in a one meal day situation like every I just wouldn't be able to get enough protein. And when I do get restaurant meals, I normally get protein as dessert. Have I talked about that on here, Cynthia, I don't think so. So yes, so my my family or wherever I'm with will usually get a dessert, and I'll usually get like a second round of the appetizer, like if it was like sashimi or carpaggio or And I went through a restaurant actually a few weeks ago and ordered that, and I was like, has anybody ever done that before? And he said, yeah, people do order like quote they call them like savory desserts. So I felt better. So just a fun fact, you can always order if you're not eating dessert, you can order another round of salmon. But in any case, yes, I would focus on making sure you're getting enough protein. I wouldn't stress about the hours being different. And I'm actually jealous almost of people that can mix it up like that, because I think some people can really well, and I think some people struggle a little bit. Like I have tried in the past to like change things up and like eat earlier, and it does not go well, Like it's just like operation fail. And Jin was the same way as well. We had this in common. We both found that she did at one meal a day evening window earlier than mine, but we both had the experience where if we were to open our window earlier, we could eat, we could feel good and then come dinner, we would have the exact same signaling and appetite and you know, just rinse and repeat. So I'm not the type of person that could eat earlier and like be done, I'll be like starving again at night. So yeah, I think that's the beauty of bioindividuality. It's figuring out what works best for us and leaning into it without apologies. Yes, exactly. Like for me, I just love going to bed on a full stomach. And one of the things I disliked growing up when I would try to be dieting was you know that whole dont eat three hours before bed thing. I would try to do that, and that was so miserable. Like I I... disliked that. One of the things I love best about the fastening situation for me now is that I can just you know, go to bed really full and happy, which is actually going to relate a little bit to our next question. Shall we go to that one? Absolutely? This is from Tammy. Subject is meat intolerance. Hey, ladies, The only thing I enjoy about Monday mornings, l O L. I've always thought that eating meat didn't agree with me. I've never felt wonderful after a meal with meat, but always ate it because I thought we were supposed to. Well, since I started intermittent fasting last March, I've noticed lately that I feel tired, almost lethargic after eating a meal with meat. The other night I baked chicken, I couldn't hold my eyes open and just had to lie down. If I have a meatless meal, I'm perfectly fine. So is this something you've heard of. I have seen people in the Facebook group mentioned they are tired after eating, and even mentioned they eat just before bed because they are so tired. Because my body is sending me these sick old awesome Tammy. So I have the date of when this question came in. This question is actually like four years old. So that's just to inspire people. If you submitted a question a long time ago, keep listening because we might answer it. Because sometimes I, especially when I'm trying to create variety on the show with a question, sometimes I go way back in the archives. So Tammy, if you're still with us, let us know. If you're still with us, I'd actually be really curious. So this question, it's interesting so that times when I would experiment with opening my window early if I were to do like Tammy said, and not have meat, so have like just like fruit or something like that, I would not get tired. But if I were to eat protein and meat during the day, I get super tired, and I don't well, I guess I do notice it at night. It's very conducive to my sleep at night because I do get tired, and I find it really helps me sleep. And what I think is going on here, well a few things. So I have like a general answer and then I have a tammy ccific answer. The general answer is that protein requires a lot of energy to digest, so it has the highest thermogenic effect of any food. It's estimated, and this is just an estimation, but around like of the calories from protein might actually be required to actually digest it. So yes, I can make people tired. And and this is just my theory. I haven't read this anywhere, but it makes a lossense in my head. My theory is that so like if you're eating you know, smaller meals throughout the day, you're not getting that big of a shift as much between sympathetic and parasympathetic. Basically the two types of the nervous system, so like the energetic fight or flight norfrin hormones like that state and then like the parasympathetic, so the rest that digest, the relaxation. And I think when people are doing fasting, especially if they're doing along fast and then you know this meal, I feel like it makes it much more evident that switch from like sympathetic to pair sympathetic, and I think it probably hits people harder and makes them sleepier. And then on top of that, they're probably eating more because they are eating in a smaller eating window. So that's my theory about what's going on there because even for me, like before fasting, when I was eating throughout the day, I wouldn't like fall asleep after a meal. I mean maybe on occasion, but I didn't get that response compared to now, if I were to eat during the day, I would like want to take a napp. My Tammy specific answer is I find it really interesting that meat didn't agree with you, that you've never felt good after me, And I wonder what's going on there, so like is it a specific type of meat, like is it a food sensitivity or is it that you don't digest you know, maybe you need more stomach acid, So maybe taking like an HCl supplement or something like that might help. But the fact that you've always had issues...

...with meat, it doesn't surprise me that you have an even more intense response to it now. And then just one last little piece, the concept of like you ate meat because you thought we were supposed to. So so that's like a loaded thought or statement. And I like to think that I'm diet agnostic. I really do think like when you take a whole food's approach, you probably can make most approaches work if you try really really hard. So like I think for most people, like a meatless approach like vegan plant based meatless approach, most people I don't think will thrive on that and would need to take concentrated efforts to make sure they're getting enough protein, enough nutrients that they're missing, Whereas you could have even just like adding a little bit of meat, get some of those nutrients and protein that you might be missing. And I'm actually really excited because and I'm sorry, I'm going like so many tangents. So I just started reading Megan rosy book last night. She calls herself the Gut Health Doctor. So her first book is called Love Your Gut supercharge your digestive health and transform your well being from the inside out. And her new book is called How to Eat More Plants, Transform Your Health with thirty plant based foods per Week and why It's easier than you think. And what I really I literally just started it, But what I'm really excited about is a large portion of the beginning of it she is talking about how she's actually not even though she's like noticed like a plant based figure, that she's not even necessarily advocating a plant based approach. And she talks about how if you actually look at the studies, it seems that nutritionally, for most people, having a little bit of meat is probably a good thing, and she references I gotta look it up, but she said, there's like a new study that came out. So researchers from sixteen countries looked at thousands of scientific papers and they came up with a quote planetary health diet that establishes a universally healthy reference diet that takes into account nutritional needs, overall health of humans and the environment and long term sustainability. And it is inclusive of animal foods. And the reason I'm bringing that up is there is this idea that people feel like, well, it's funny because some people feel like they should not eat meat, like that's what they're supposed to do. So I find it really interesting that some people think that and some people think that they should eat meat. I would step outside of the framing of like what you should or shouldn't do or what goes back to bio individuality, like what everybody should do, and instead what should you do and what are your needs? So that was a little bit of an esoteric tangent. But Cynthia, what are your thoughts? The first thing I think about is, you know, if you're tired after a meal, I always think about blood sugar. I don't know if Tammy has checked her blood sugar pre meal and postmeal to see what it's doing. You know, certainly if she was eating a carbohydrate bullus, that would be much more suggestive of a potential blood sugar disregulation. But quite honestly, you know, this is where bio individuality really is important. I don't at all question what she's experiencing is absolutely real, but I think I'd like more information. I'd really like to know what are blood sugar is doing that is precipitating that degree of fatigue, and you know, we tend to be more insulin resistant as the day goes on. And obviously life stage plays a role. I don't know Tammy's age or what life stage she's in. You know, generally in your twenties and thirties, you're much more buoyantly insulin sensitive, largely as a byproduct of you know, the degree of muscle mass that you maintain at that stage. So there's a lot of things that could be going on, but I think the starting point for me would be to get a glucomir wherevs GM, so that you can monitor what are blood sugar is doing. So glad you brought that up. And that's something that I need to remember more. I need to get outside of my own experience of it, because my experience typically with blood sugar swings when I would have them, what I would tend to get either reactive hypoklycemic or basically presenting as reactive hypoklycemia but actually not having low blood sugar. And the response to me has always been... an adrenaline boost or and epan So I get like a week from that and I forget that for a lot of people they get that crash, So the fact that she does not have that experience, though after a meatless meal, just makes me think it may be more about the actual protein digestion, but it's hard to know. I would definitely suggest trying some HCl supplements that might help, which is something I do plan to make in the future. In the meantime, I take Pear encapsulations. I really like their brand. So we have a question from Tricia. The subject is generic medicine, and Tricia says, good morning. I was listening this morning, and I was so happy to hear Cynthia speak about fillers and inconsistency and generic medications. I recently experienced this myself. I take compounded by thyroid. What is by thyroid? Do you know? I'm not familiar with that. I don't know by thyroid. I don't know if that means that she gets tea for and T three bioidentical thyroid. Maybe I've never heard it described that way. And with it she takes extra T three from a pharmacy. What's really interesting is that's what I do. I take compounded thyroid with extra T three. She says, this has served me well for some time. I noticed with this last batch I started having bloat, gas, and terrible stomach pains. The only thing I could trace it back to was the T three. I looked up the ingredients and it has manitol in it. I have terrible reactions to sugar alcohols. I spoke with my wonderful pharmacist and his ingredient list didn't have manitol in it. However, he said generic meds are very inconsistent and so we highly recommended I have the T three compounded. So I did, and although it is terribly expensive, my symptoms disappeared. Another issue I have is maltodextrin. I can't believe how many generic meds and supplements use that filler. I have even worse reactions to maltodextrin swelling, gas, heart palpitations, irritability, etcetera. I checked the ingredients on every label. Now I take l d in for hashimotos and I have to have it compounded in Colorado because they are the only ones who make it in pill form with no fillers. By the way, Tricia, I take Elvin as well. We're so similar. I used to think I was crazy, but the body doesn't lie. I have IBSC me to Tricia, and I'm super sensitive to many things. I recently realized that lactose bothers me as well. I've been I fing for years for help, but I think it also helps my gut question mark, She says, I wanted to ask if you think it's beneficial to have my nutrients tested. I'm not sure what the test is called, but it's a blood test that is comprehensive and can tell you what you are deficient in and what supplements you need. If this is helpful, would you please suggest a company that will follow through with the results. I'm meeting with my doctor to go over my genetic test, so do you think that will be enough. I'm sixty one, really healthy except for gut issues that I've suffered with my whole life. I take supplements from Dr Gundry that seemed to help, but would really like to fix this once and for all. Thank you both for all you do to help us well. Tricia, I'm so grateful that you're putting those pieces together for yourself. And and it's not at all uncommon for there to be tremendous variability and batches of medications, especially generic ones. In fact, now I take all compounded medications, both thyroid, progesterone and testosterone, And to be completely fair, I think it's the first time on my thyroid medication in two years where I'm feeling probably somewhat like I used to feel. So I applaud you that you have a provider and a pharmacist that are open to helping support your needs and certainly sensitive to the fact that you are sensitive to these fillers. In terms of nutrient testing, I really like Genova's neutral EVL, but you actually have to go through very likely a functional or integrative medicine healthcare professional to review the testing. You can't just order it by yourself. And as far as I know, at this point in time, Genova is not providing testing results to patients directly that you have to go through a provider...

...and the provider would then review the testing with you. But I think that's probably the best one in the market that I've seen. I did that a few years ago. One of my children's also done it, and it was very, very insightful, awesome. It's so interesting. I'm actually really torn about the compounded situation. I get all of my medicines, all of my medics compounded. I really like the pharmacy that I work with, And like you said, Cynthia, I think it's really important to find a pharmacy that that you can work with, that you trust. The reason I'm torn about it is I've had a lot of conversations with Dr Alan Christensen, and he makes the case that the so not generic, but the non generic, like the official form of everything, has much more regulation than obviously a compounded pharmacy where there's it's self regulating. There's a book about like compounded medication. I don't want to scare people, but there's a book out there about compounded medication like errors that have happened and so not to be a negative Nancy, And like I said, I get all compounded medication myself, but I just think it's really important too. Well, two things to take away from this one, like I said, finding a pharmacy you trust, and to like you were, Tricia, being intuitive with yourself and if something seems off, looking more into it. So I really really applaud you for that. As far as the test, I was going to be really curious what you said. So that's a that's a good resource to note. Have you heard of one that I've seen pop up and a lot of people that I've interviewed, and that Heather Modeate the e Menotype book that I'm reading. She listed to tests and one of them is when I keep hearing about have you done spectra Cell? No, I have not. Okay, that's when I've heard from multiple people that I've interviewed, so I again, I haven't done it, but it might be a good resource. It's spectra cell dot com. And then the other one she listed, which I hadn't heard of before, so I take it with a grain of salt, but it's called Vibrant America. So I'll put links to both of those and the Genova one in the show notes. I do wish that was something that was more easily accessible for people. Well, I think the problem like as a provider, I understand as a consumer wanting to have access to that type of testing, but it also sets up like if there's an abnormality, I mean, the testing company could be held liable, So you have to do it through a practitioner so that the practitioner reviews the results with the patient. And you know, I admittedly it's not a test that I ordered my clinical practice. It's just one that I have working knowledge of. Genova has really high quality testing modalities, and so that that's the one that I'm most familiarized with. Awesome. I think it was Dr Anthony Beck that I had on that was also talking about Spectra cell and maybe I know it's come up quite a few times. So we'll put links to that and the Genova test Awesome. I will put out one more resource. It's not a full spectrum micro nutrient testing, but let's get checked. They do have um specific micronutrients that you can test, and we have a code for them so I can double check it. You can always go to I have podcast dot com slash stuff. We like to see a lot of the stuff that we like. And I'm just noticing how I need to update this page. If you go to hopefully this is still active, try l GC dot com slash I have podcasts and the cupon code. I have podcasts. Thirty should get you thirty percent off, friends, I'm about to tell you how you can get fifty percent 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 cebd oil has been absolutely incredible for that. After doing more and more research, I realized just how incredible the health benefits of CBD are. CBD regulates your cannabinoid system kind of like an adaptogen, making you feel better naturally. It's not...

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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 Fields. Become a member today by going to Fields dot com slash if podcast and you'll get fifty pc 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 if podcast. When you get that offer, you'll be joining the Fields community and you'll get feels 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. Okay, shall we go on to our next question? Absolutely. This is from angela subject as apple cider vinegar mid fast drink Thomas dlour Hello, I was wanting your opinion on drinking apple cider vinegar mid fast. I listened to a YouTube video from Thomas d'laur and he talked about drinking a drink made up of eight ounces of water, apple cider vinegar, pink himily and salt and cream of tartar midfast or an hour or two before opening your window. I do the clean fast strictly water and black coffee, but according to him, this drink helps to retain minerals and helps to get the most out of your fast. I decided to drink this one hour before opening my fast, and I noticed it also curbed my appetite and I was able to wait longer to open my window food wise, what is your opinion on this? I love your podcast and you help me stay motivated. Thank you awesome, Thank you for your question, Angela. I had Thomas booked for the show and it fell through and we haven't rescheduled it, so I'm gonna email him after this. So my thoughts. I do consider apple cider vinegar. I know a lot of people, like Thomas and others, advocate it during the fast. I do consider breaking the fast, especially because it can stimulate digestion. Although it is interesting that it curbs your appetite and people do experience that as well. I would err on the side of having this like right before eating, as a way to prepare yourself for food. That said, I'm also for if, like, if you're doing it and like I'm not the fasting police. If you're doing it and you like it and it's working for you, I mean, just do it. Like I'm not so intense with people. I think it's less of an issue when it's like this, where it's closer to the end of your fast, like midfast, I might be a little bit more suspicious, but you know, an hour or so before eating and you're enjoying it, I think it's fine. And even midfast and you're doing it, and you're doing it people,... can do what you want. You can do what you want. It's when things are not working that you know you might want to reconsider what are your thoughts? Well? I love Thomas. I've been a guest of his twice on his YouTube channel, and I think the world of him. He's super smart and generally speaking, he's really well steeped in the research. I can tell you when I wrote the book apple cider of vinegar without the mother, so not the Braggs variety that has protein in it, but the you know, filtered apple cider of vinegar, which I don't know anyone would buy that, But that's a whole separate conversation. Will technically not break a fast, however, you know we're talking about a clean, fast water apple side of vinegar. From my perspective, pink himla and salt is probably fine. I don't know enough about cream a tartar, but I do know, like I do know Thomas well enough to know he's very well researched and super smart. So I think this really begs me to go check this out and learn more about it. You know, He's just he's so well researched and so smart. As I've said multiple times that you know, this is a good instance where I would probably go watch the video and then pull up the research and take a look at it. And there might be something that I'm unaware of, but typically apple side of vinegar without the mother is not going to break a clean fast. But we know that people take apple side of vinegar for variety of reasons. Sometimes people take it predigestion, to help with digestion, and people use it to you know, blunt blood sugar response and you know, cravings. And so I'm actually grateful that Angela asked this question because now I'm going to go down a rabbit hole when I'm done with this podcast recording today, because I now I want to go look for this and see what I can learn. Yeah, I looked up cream of I always called a cream of tartar, but it probably it's tarterer and it looks like it's I mean, obviously very mineral calities, but they are carb calories whatever, it is. I guess the retaining minerals part. I mean, that's the only thing I can think of. Is there's something special about a charter. I don't know. I I you know, I'm a I'm a good baker, but I'm not like A. I'm not like down with all the chemistry behind baking. Yeah, I will reserve my opinion until I have done more research. All right, So now we have a question from Heather. The subject is I f twelve to eighteen hours, and Heather says, Hi, I wanted to fast yesterday from three pm to eleven pm, twenty hours, but I got hungry last night around tim pm and decided to have a bowl of chicken broth. I had coffee at nine am this morning. Did I make it so it was not beneficial to me? Or is that still a beneficial fast? I'm trying to heal leaky gut. I have a hard time going too long on a fast. Can I still benefit from shorter fasts or fast that just allow bone broth? That was her, not me. What are your thoughts, Cynthia. You know, I think there's a couple of things that are going on. If we're talking about a clean fast, obviously bone off as a protein that technically breaks your fast. However, this is someone Heather mentions that she is struggling to go towards longer fast, And when we're thinking about leaky gut and helping to repair releaky gut, we don't want to overtly stress the body. So my feeling is not to stress about this. We know that there is benefits from doing longer fast in terms of stem cell activation and overall gut microbiota improvement. But if you're fairly new to fasting and you're feeling like you're struggling to do longer fast, I would lean into what you're able to do with the understanding that you are. It's like a fasting muscle. You're you're flexing your muscle. You're you're developing this fasting muscle so that you can then go on to fasting longer. But adding additional stress like worrying about you know, what did bone broth do? I mean, some people will actually drink bone broth and longer fast a because they get some electrolytes but also provide some degree of nourishment, and they can sometimes do longer fast that way. But I wouldn't let that be a deal breaker for you,...

Like, I think we put enough pressure on ourselves in general that I would focus in on, you know, doing a successful fast, focusing on why you're doing it, and then if you're really focusing in on leaky gut, building that fasting muscle so that you can then ultimately go on to fast longer. What do you think, Melanie? I agree? And the only other thing I would add is and a lot of people are probably aware of this, but people may not be. With the chicken broth or a bone broth if you're making it yourself versus getting it at the store. If you're getting at the store, look at the ingredient panel. You would be so surprised how many of these broths have so much stuff in them that you don't want. So try to find ones that are you know, organic and very minimal ingredients, especially if it's in this you know, quote fasting type situation. And I would definitely I think this is something where it's really important to have it come from good sourced meats and such. So we love beauty and the broth. Those are shelf stable. They come in packets and you reconstitute it with water and it's organic and really delicious. And we have a cup on code, So if you go to Melanie Avalon dot com slash Broth, that will redirect to their website and the code Melanie Avalon will actually get you off any order. So that's a great option. Those work game changes for me when I was doing my colonoscopy prep and could only drink Broth. Bona fide as another brand that I really like at Whole Foods. It's frozen, so yes, just be careful to look at the ingredient lists. All right, So we have a question from Taylor. The subject is butter, and Taylor says, I've been vegetarian for over eleven years and have been mostly vegan for the last year of that. I'm wondering what you think in regards to butter. I've been using earth Ball its buttery spread, the organic version in place of the Carrie Gold grass fed butter I was using previously, but was just reading up on vegetable oils in the obesity coat. I didn't generally feel better on a load to know dairy regimen, but I know that I would feel just as good as I do when I am dairy free if I was using a little butter. Do you think the grass fed dairy or ghee would be healthier than the quote natural flavors and vegetable oils and earth balance And then she lists the ingredients and it's stuff like natural oil blind with palm fruit, soybean, canola, and olive oil, water, salt less than two percent of natural flavor derived from corn, soybeans, soy less, the thin I can never say the word lactic acid, and a NATO for color. She says. Please let me know your thoughts, as I would be happy to switch if real grass fed better or gie is a better health and weight management option. Thanks so much for everything you do well, Taylor. That's a great question. I would say, you know from my perspective that grass fed butter or gee is going to be a much healthier option than the earth balance buttery spread, which contains inflammatory seed oils in conjunction with olive oil. You know from my perspective, you know the inflammatory seed oils are really adulterated, oftentimes rancid. If you want to dive down a rabbit hole, go google what constitutes creating canola oil that will cure you. If any desire to ever ever consume that. Again, so from an inflammatory perspective and an anti inflammatory perspective, I would absolutely lean into g which is definitely better tolerated for those that are sensitive to dairy. I do find that many of my patients that also have dairy sensitivities do find with grass fed butter. But you may want to experiment a bit, but I would definitely ditch the earth balance so that you can find a healthier option for you. I'm really happy that there's an...

...increasing awareness and shift away I think from you know, these products that are just full of so many ingredients that I think can often potentially be inflammatory and like even the natural flavor stuff. I've mentioned this a lot, but interviewing Mark Shatzker for his book The Dorito Effect in the End of Craving just really opened my eyes to the potential effects of these compounds on our health and wellness. So I think grass fed dairy and gee can have a lot of amazing health benefits and work really well for people. I'm also not the person that says, like, eat all the butter to lose weight, because I think I think people take things to the extreme, especially in the Key to world, but especially if for Taylor she wants to just add, you know, like a little bit. I'm not saying adding a lot would be a problem, but the point that I'm saying is that I would definitely air on the side of grass fed dairy and the gee. And it's nice to hear that, Cynthia about you know, people's reactions with ge specifically, Do you have any favorite brands? I would say carry Gold. And there are a couple of French butters that we get in our local whole foods. I can't remember the name. I can try to look them up, but those are They generally tend to be very rich, so they don't need a lot of them, and I always buy salted butter. It does make a big difference. Like I'm kind of a salt of ficionado now, I'm obsessed with salt. I carry it with me when I travel to which makes me sound like a nut job. But with that being said, Carrie, Gold generally speaking, is going to be high quality. If you lean into some of the European butters, they generally tend to be a higher fat content, so they can be very rich and so you don't need as much of them. In terms of ge brands. I really like Fourth and Heart. They have a lot of variations. There's one that actually has him lean pink salt in it that we really like. Do they care that in Whole Foods? Yeah, I've seen it, very very cool, awesome. Well, these have been absolutely wonderful, so definitely keep the questions coming, especially with the holidays coming up. We'll have to have a discussion Cynthia about maybe next week we can just have a non listener Q and I discussion about how to do the holidays with your fasting window, because I know that's a big challenge or obstacle that a lot of people perceive. So we can discuss that a little bit next week. So these show notes for today's episode will be at I have podcast dot com slash episode and like I mentioned, those show notes will have a full transcript, so definitely check that out and you can get all the stuff that we like at I have podcast dot com slash stuff we like and I definitely need to update that page. And you can submit your own questions by directly emailing questions I have podcast dot com, or you can go to I have podcast dot com and you can submit questions there and you can follow us on Instagram. We are I have podcast. I am Melanie Avalon Cynthia is Cynthia Underscore through Underscore And I think that is all the things and this is going to date us. And we talked about this already. But are you doing anything this weekend for Halloween? My best friend from college is coming intown. I haven't seen her in four years because of the pandemic. She lives in Atlanta, so we are. She's flying in on Friday, flies out on Sunday, and my teenagers are planning on going to parties this weekend, so so my husband and I we we we've had this complete shift in our personal lives where now our kids social lives run our weekends. One is driving, one is not. But because my youngest goes to a high school that's pretty far from our house, it means his friend group is all over the suburbs, and so we spent a lot of time on Friday and Saturday night's car pooling them everywhere. So they are not doing anything officially until Monday, but I believe there is one Halloween party on Saturday night for my oldest and that's a whole mine field. Old of topics that we've had to have discussions over.

For anyone that's a listener that has teenagers or young adults who you think it's hard when they're babies and toddlers, it's a whole another level of conversations when they are teenagers, especially if they're driving. And you know, crossing your fingers, that the you know, sixteen years prior to this, that we have embedded in them good decision making properties in their brains which are not fully developed. So this is a good moment for me to have something I discussed yesterday. I interviewed do you know a J. Jacobs Cynthia I do not owe my goodness listeners, please listen to this interview when I air it. It is out of my entire show, the most fun I've ever had on an interview in my entire life. He's a four times New York Times bestseller. He's like he just does random, crazy stuff that he gets curious about. So his news book is called The Puzzler, and it's all about puzzles, like all the different types of puzzles and just he went and did all this crazy stuff and how they affect our life and like what we can learn from them. And he has a book on where he tried to live biblically for a year, like follow the Bible, like literally like what it literally says to do. It's so funny. And he has his most well known book is called Know It All I Think, and he read the entire encyclopedia, like shared what he learned. But he was such a joy and I was like cracking up laughing, and it was a fascinating conversation. I just really thoroughly enjoyed it. The reason I'm talking about this so sorry is one of his books is called It's About Gratitude Thanks something out put in the show notes where he decided to thank every single person involved in making his daily cup of coffee, so like every person, so like the person who made the beans, the person who made the cup, the person, and he like went and found all of them and told them thank you. So it's a book about gratitude. And one of the things we talked about was the importance of being specific and gratitude. So like when you're thinking about what you're grateful for or telling somebody what you're grateful for, like you can amplify the gratitude potential if you're really specific. So I'm going to take this moment for specificity gratitude to say I am so thankful to my mom for driving me back and forth to play practices growing up, because we lived a little bit far away from the school and we would drive. She would pick me up, take me home, I would do some more work that she would take me back to play practice. Wait, then she would leave. Then she would come back and pick me afterwards. Oh my goodness, that is so much driving. Thank you, mom. So thanks to all the moms out there, thanks for driving your sons and daughters. Yes, yes, yes, it's one of those jobs and we don't you know, we don't look for those, thank you, but when we get an acknowledgement, it's just an amazing feeling. Yes, so well, thank you. So this has been absolutely wonderful and I will talk to you next week. Sounds good bye. Thank you so much for listening to the Intermittent Fasting Podcast. Please remember everything we discussed on this show does not constitute medical advice, and no patient doctor relationship is formed. If you enjoyed the show, please consider writing your review on iTunes. We couldn't do this without our amazing team administration by Sharon Merriman, editing by podcast doctors, show notes and artwork by Brianna Joyner, Transcripts by speech docs and original theme composed by Leland Cox and recomposed by Steve Saunders. See you next week.

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