The Intermittent Fasting Podcast
The Intermittent Fasting Podcast

Episode 1 · 2 months ago

#293 - Holiday Feasting, Liquid Chlorophyll, Iron Supplementation, Anti-Inflammatory Foods, Sauna, Signs of Ketosis, And More!

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1:10 - BUTCHERBOX: For A Limited Time Go To butcherbox.com/ifpodcast And Get Free Ground Beef For Life And $20 Off Your First Order!!

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18:50 - FEALS: Go To feals.com/ifpodcast To Become A Member And Get 50% Off Your First Order, With Free Shipping!

21:30 - Listener Q&A: Kasi - Liquid Chlorophyll during fast // Window Flexibility // Anti-Inflammatory Foods

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46:55 - Listener Q&A: Bruce - Thanks For All You Do

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57:30 - Listener Q&A: Justine - Signs Of Ketosis

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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 ninety three of the Intermittent Fasting Podcast. If you want to burn fat, gain energy, and enhance your health by changing when you eat, not what you eat with no gallori counting, then this show is for you. I'm Melanie Avalon, bio hacker and author of What Win Wine, Lose weight and feel great with Paleo style meals, Intermittent fasting and Wine, and I'm here with my co host, Cynthia their Low, nurse practitioner and author of Intermittent Fasting Transformation, the forty day program for women to lose stubborn weight, improve hormonal health, and slow aging. For more on us, check out i F podcast dot com, Melanie Avalon dot com and Cynthia at 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 couple of teeth, 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 you can get free, grass fed, grass finished beef for life plus off Yes, free, grass fed, grass finished ground beef for life plus twenty off. We are so so honored to be sponsored by butcher Box. They make it so so easy to get high quality, humanely raised meat that you can trust. They deliver one grass fed, grass finish beef, free rage, 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. If you recently saw a documentary on Netflix called Sea Spiracy, you might be a little bit nervous about eating seafood. Now we understand why. Butcher Box makes it so so clear and important about how they work with the seafood industry. Everything is checked for transparency, for quality, and for sustainable raising practices. You want their food. 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. I remember the first time I had one and I just thought, this is honestly one of the best steaks I've ever had in my entire life. On top of that, did you know that the fatty acid profile of grass fed grass finish steaks is much healthier for you than conventional steaks and their bacon, for example, is from pastured pork and sugar and nitrate free. How hard is that to find? And butcher Box has an incredible deal for our audience for a limited time. You can get free grass fed grass finished ground beef for life in every box of your subscription plus twenty dollars off. Yes, new members can get free grass fed grass fitness ground beef for life plus twenty dollars off when you go to butcher box dot com slash I have podcast that's butcher box dot com. Slash I have podcast for free US fed grass finished ground beef for life...

...plus twenty dollars off. 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 in conventional skincare and makeup in the US due to their toxicity. These include endocrinticetruptors, which mess with your hormones, carcinogens linked to cancer, and obesigens, which literally can cause your body to store and gain weight. Basically, when we're using conventional skincare and makeup, we are giving these obesogenic compounds direct access to our bloodstream and then in our bodies. Studies have shown they do things like reduce our satiety hormones, increase our hunger hormones, make fat cells more likely to store fat and more resistant to burning fat, and so much more. If you have stubborn fat friends, your skincare and makeup maybe playing a role in that. Beyond weight gain and weight loss, these compounds have very detrimental effects on our health and they affect the health of our future generations. That's because ladies, when we have babies, a huge percent of those toxic compounds go through the 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 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 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 tim 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 ninety three of the Intermittent Fasting Podcast. I'm Melanie Avalon and I'm Here's Cynthia. They're low. Hey, Melanie, how are you? I am good, so I just checked when this is going to air. I wish I could ask you how is your...

Thanksgiving? But it has not happened as of right now. But I am super curious, since this is the Intermittent Fasting Podcast, how do you tackle Thanksgiving with fasting? This year is a good example of it's just the four of us, which I'm super excited about because it's really only the second holiday we've spent in our new home. I typically I don't alter a whole lot, to be honest with you. I we eat earlier in the day. We usually eat by three or four o'clock. My teenagers will go back for seconds a few hours later, but I am generally not hungry, so I may have like a light meal to break my fast and then really lean into protein and veggies. And that's one of the few times in the year I will enjoy pie, like I make a really good apple pie, and there's something about even gluten free crust that I love, which is why I don't normally eat pie. But I will allow myself to enjoy and savor every single bite. But yeah, I don't you know. I think that I don't treat Thanksgiving any differently than really any other day because I don't alter the way I eat too much. And it's not to say that I can't. I just don't feel good when I eat certain types of food. So my kids get a lot of the starchy stuff like stuffing and potatoes, and I'm the one that leans into like Brussels sprouts and other things that we might have alongside. The last couple of years, we've been doing tenderloin and not turkey, but butcher Box very nicely sent me a lovely turkey, so we will be having some turkey and some tenderloin for Thanksgiving. But it's also the one holiday that my husband gets really into and wants to make everything himself. So like all these women listening that are like, oh my gosh, I wis my husband would do that. He gets a little controlling about his kitchen on Thanksgiving. So I really play an ancillary role on Thanksgiving. And I'm completely fine with that because he's a really good cook. But it's sometimes kind of an odd dynamic because I think we're kind of conditioned as a society that it's the woman in the kitchen all day long, and actually it's my husband, like up early for the bird, and he's all about making the stuffing, and every year he perfects his stuffing and he makes this is horrible checks mix and so checks mixes like crack. In our house, my husband and my kids will eat it till it is gone. But I jokingly tell them they need a feedback, just to kind of, you know, put the strap on over their back of their neck and just let them eat it all day long. And they could not be happier. So there's a lot of feasting in our house. It's usually a pretty relaxed day. How about you, Similar to you, I don't really, I personally don't really adjust much because I mean, doing my one meal a day approach that I do, I literally am feasting already every single day. And for example, it was my birthday this week and a friend came in town and we went to dinner and I got two entrees. It was because I wanted to. I couldn't decide. I wanted both steak and fish, so he was like, just get both, steak and eat the fish. But I I ate all of it um, which was fabulous. And that's in addition to like the appetizers and all of that. But the point being is I am so accustomed to eating large amounts of meat at night and protein. So on Thanksgiving nothing really changed as much because the foods I want to eat kind of like what you were saying about, don't. I would like to eat a lot of other different foods that would also taste good, but they would also make me feel not so well. Or I could eat the foods that taste just as good to me but make me feel great. So on Thanksgiving I would still do my one meal a day type thing and just eat a ton of turkey as my meat. Yeah, And I think it's interesting because you know, to me, it's for me personally. This is what my life has evolved into, and I'm completely...

...happy in this space. But I do know when we have like family or friends events, people always kind of look at me and they're like, well, you're not going to have this and you're not going to have that, And I'm like, no, because I actually don't feel good when I eat x or Y And I'm totally fine with you eating x or y. It's just not what I'm leaning into. And I think that it's also like being respectful. Sometimes it can be very triggering when people see you eat a particular way, and I always say, there's no you know, there's no judgment. I just know that I'm in a stage in my life where it's not worth it for me to eat foods that make me feel badly. Like if I were to have a couple of glasses of wine, guess what, my sleep is going to be terrible. I'm gonna get hot sweats, night sweats, and um, I'm gonna wake up in the morning. My or ring is going to be barking at me. So you know, from my perspective, it's it's a cost benefit, like what makes me feel good, what allows me to wake up on the day after Thanksgiving? And whether we're doing a five k, you know, we try to do things that are active, and you're asking kind of like what this prevailing strategy is, move my body, try to lift if not on Thanksgiving the day before or the day after, stay really well hydrated, and then you know, choose the things that you want to splurge on. And typically mine is apple pie. It's I love apple pie. There's something about like I love apples in general, but I love like I make a really good apple pie. It's very basic, but it's really good in My kids laugh because I'll stand there at the counter and I'm like, I'm just eating the crust like I wouldn't normally eat crust. I'm like, oh, this is good. Yeah. One of the things I really like about fastening there in general with the holidays, like before fasting, I would have a lot of fear. I mean, I would love the holidays and I would love the food, but I would have a lot of I guess dread or concern about overeating and weight gain and over indulging. And it was this weird blend of, you know, the pure excitement and joy of the food and also just kind of dreading the aftermath. And now I never really experienced that Like holidays, I just genuinely look forward to the whole food experience with minimal I mean, really honestly no negative effects. Yeah, I mean to me, especially because I have teenagers and I recognize that time is fleeting with them. I've always loved like our nuclear family, and prior to the pandemic, we always spent holidays with our extended family, and now things have changed a little bit, and that's okay. But for me, it's really like the joy of having conversations with my kids, because as teenagers, they spend a lot of time connecting with their friends or disconnecting from their parents, and so for me, we kind of get into this discussions of you know, are we going to do like a Harry Potter marathon, are we going to do Loure the Rings, which that usually sends my kids into orbit, you know, trying to find ways that we can connect after eating, you know, are we going to play football or am I going to watch them play football, but just finding things that we can do to connect together that don't per se disconnect us more, because I think it's very easy in our culture to be around other humans but be so disconnected, like people that are on their phones constantly. And I'm certainly not perfect, I'm not by any means of my suggesting that, but I really try on holidays to be very connected and very present, and that, to me is something I'm much more cognizant of now than maybe I was ten years ago. With my kids. Have you ever used one of those phone jail things now? Let per se? Although the other day, interestingly enough, my fifteen year old, who is my more challenging child, I will say, came home from swim team practice. I know his bloodsher was low because he was angry. He was just really grumpy and I had asked him to help take the dogs out, and I got a rash of reaction to that, and so because he was so disrespectful, I just said, well, you know, I have your phone, and so I had his phone for two days. So yes, we do have phone jail. But said child is pretty clever, and so he found his phone in the midst of phone jail and took it, and so then he got another day added onto not having a phone. So yes, we do institute phone jail, but not per se at the table. Usually phone jail is when an infraction has been occurred...

...and I'm trying to think of what will hurt him the most, Like what is going to be the most unpleasant punishment I can give him. I'll just take your phone, and he feels like he's lost in appendage. I was going to talk about one other thing, but instead I'll save it for next week, and instead I have to comment on the phone. When I was driving to dinner, has your phone simcard ever? Like decided it's not there? Like your phone is like can't find simcard? Oh my goodness, it's crazy. So basically your phone loses all capability, like it can't be a phone, it can't make calls, it can't find the internet. And so I was driving and I just realized how dependent we are on our phone, because I was like all dressed up and had all my stuff, and I was like halfway to midtown Atlanta and my phone was not getting the internet, and I was like, I don't know how to find this hotel, like I don't know how to get Like I was like, what am I going to do? Like pull off to a gas station in and be like, how do I get more seasons? It was crazy. It made me realize just how reliant we are. And then I just felt so useless that I like, I was not going to be able to navigate somewhere where I had gone before multiple times. You know, I will just interject that my mom lives in a rural part of Maryland on a beautiful lake. And when I was coming back most recently, the way that I come from western Maryland to get back to Virginia, I have to go through West Virginia for a brief scooch amount of time. Well, I went from having ways to having no ways and then not knowing where I was because I had only gone this route once before, and so at one point I was driving for an hour with no ways, no WiFi, no nothing. Did you feel naked? I felt so naked. I was like, I feel naked. Yeah, I was like contemplating how do I find a police station and talk to them about the fact that I didn't think to pronount directions because why would I have needed them? Yeah, you feel you start to realize how dependent we are in technology. For sure. It's the craziest feeling. And I was like, oh, this is what it was like back in the day. I bet people were a lot better with keeping appointments because if you don't show up, you know, also they're gonna think I'm dead. Like, no, I mean we used to. I was like, explain to my kids. We used to have map quest or we used to have these little garments in our cars and you would update them periodically. And my kids were like what And I was like, yes, you had to print things out or write them out. I was like, that's how old school mom and dad are. I still when I was growing up had to print out from map Quest. So good times. I'm glad to know you. You recall you recall quest. I was right on the cusp. We represent many generations on this podcast. Friends, I'm about to tell you how you can get fifty off a product that has truly changed my life. Do you experience stress or anxiety or chronic pain? Do you have trouble sleeping at least once a week? If you do, trust me, you are not alone. I personally have explored so many avenues for how to have a healthy relationship with stress and finding the world of Seabedy oil has been absolutely incredible for that. After doing more and more research, I realized just how incredible the health benefits of seaweed are. CBD regulates your cannabinoid system kind of like an adaptagen, making you feel better naturally. It's not addictive, it's not a crutch. Basically, it's just helping your body function better when it comes to stress, anxiety, pain, and sleeplessness. I take it daily for my mood and the effects are profound. In fact, I even got robbed last year and I went from crying with stress and anxiety to taking some feels and laughing. I said to my mom, Mom, see how effective this is due to all of its health benefits. We knew we wanted to partner with a seaweedy company for the podcast, but I have very stringent criteria. You guys know this. So many brands approached us, and I kept just saying nope, because nothing fit all of my criteria. I wanted seabody oil that full spectrum tested for purity,...

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...wonderful because she's the one who talks about the the amyloid formation and conventional agriculture. I bring this up every time I interview somebody in the I don't know what words to use, Like I just brought it up the other day. Um interviewing the founders of Regenerative Pastures, which is kind of like a butcher box system but their US based only, and they have a lot of really amazing options. But actually that interview was amazing. But like anytime I interviewed somebody where we're talking about like conventional agriculture versus regenerative and holistic. I ring up Terry's theory, which basically is that the stress levels of the raising conditions create these truncated proteins and conventional meat that has a very inflammatory potential, which nobody else is talking about. So I find that very cool. Yeah, and it's she's not a big fan of chicken and a few other things, but like chicken is is that I think the basis of a lot of p Bull's diets. And by no means am I telling everyone to panic and stop eating chicken, but just to give it some pause. And I think that has a lot to do with her desire to encourage people to eat more wild terry in proteins. I she certainly has had a huge influence on us. We got very creative during the pandemic. She's amazing. Okay, so much for rapid fire. Casey's second question, do you have some questions about supplements taken in the fasted state or during the eating window? So we can just go through these D three, B twelve iron so D three yeah, so fat soluble vitamins, vitamin A, D E, and K. I generally recommend that you take with a meal so that they can kind of slowly absorption B twelve, provided that it's clean. I generally that to me is kind of benign. Iron. I generally like people to take with food for a variety of reasons. But I understand why people ask these questions because they are trying to simplify their lives. But I would say iron and D three take in a fed state. B twelve or B vitamins I think are fine provided that they're clean. Taking a non fed state, what do you think, agreed? The only caveat I would provide be twelve, similar to the chlorophyll. It is water soluble, so it can be taken completely fast it but it can also be hard to find versions without the additives. They're usually always flavored and also would be twelve. It can be really important, especially giving your mt HFR status, to get a properly methylated form so methylcobalaman version. And then my iron caveat would be And I struggle with iron regulation like really bad. I just don't seem to make fareton. I mean I do, but there's just some issue there with my conversion I think. So I am very in tune with iron supplementation. I personally will use desiccated spleen as well as kidney which has some iron. I use ancestral supplements. Do have a code for them. If you go to Melanie Avalon dot com slash ancestral A n C E S t R A L the code Avalon ten, we'll get you tim person off. So I take their kidney every night, I take their spleen a few times a week when I take up with food. I don't take this spleen every day because I found and researched this and I've talked with my hematologist about it. If you take iron supplements constantly, like trying to up your iron level, your iron actually has the iron regulation system where it down regulates its absorption if you're taking in a lot consistently. On the contrary, if you're not taking a lot, it will up regulate its iron absorption. So it can be nice to do like a like a punctuated approach. Another option is keylated iron because iron can be very it can be constipating. So I love l Rests. I'm actually having her on my show for the third time coming up soon, and I was just recently on her show, The l Rush Show. She is very in tune with iron supplementation because it can really relate to thyroid issues. And she's a big, big fan...

...of keelated iron by Blue Bonnet, and that has to be taken on an empty stomach, and the reviews for that are very very positive for people saying they are able to raise their iron and don't get constipated. So that's another option, but that would be on an empty stomach. Yeah, the keelated iron is really key. I think for many years I was on keylated iron, and there's nothing worse than being put on iron and then if you're not constipated, then all of a sudden you can't go to the bathroom. So keylated iron tends to be much easier on the gut. And I would agree with you that anemia in general and low Fareton levels, low iron levels can be very confounding and it's not at all uncommon for women really at any stage of life to have issues surrounding this so commonly recommended supplement. Yeah, they know the iron issues are. They're one of the beans of my existence. I'm really excited actually because I'm going to be interviewing more Relay Robbins for his book Cure Your Fatigue the root cause and how to fix it on your own. And apparently it's mostly about iron regulation, so I'm excited to see what I learned about that. Yeah, you know, it's interesting. Your podcast about glutoth ione came out today and I was like, Oh, I'm knee deep in in like podcast prep for two podcasts next week. But I was like, I really need to listen to that. Oh, it's so good. I was on the fence about glutoth ione, I v s and glutoth ion pushes. Now I'm fairly convinced they're a waste. It's just in and out of your body and it doesn't even get absorbed really, So it was for a doctor. I don't know if he's a doctor. I think he's just a researcher on a pharmacist, not just but I think he's a researcher in a pharmacist. He wrote a book called The gluteth Ion Revolution. He does have his own proprietary topical glutoth ione, where they have studies showing how it is absorbed in the half life in the body. I've been using that every single day and night since reading the book and interviewing him. I'm sold. I think glutathion is so important, so supporting it naturally, and then if you supplement using his version, I feel like I'm just giving all the codes. But his version that I've been using is Melanie avalon dot com. Slash Aura au r o is his brand, and then the code Melanie avalanchehould get you a discount. That's interesting because Terry Cochrane is not a fan of IVY pushes or ivy glue toth ion drops. So that's definitely as we keep plugging Jerry Cochrane, that's definitely really along with my conversations I've had with her. But I'll definitely have to dive into that podcast. Let me know what you think. And I think I wanted to believe it because you know, you want to think, oh I can get some glueth ion I v s or pushes and do some good. But it's really just like I said in and out, and then I after reading it, I reached out to my friend James Clement too. He wrote a book called The Switch, and he's a dear friend and I really really respect him and I really feel like I can always get a very unbiased perspective because I mean, he does have a book, but he's not selling anything. He he runs a lab that studies longevity. I asked him and he's like, yeah, there's no point in taking glue with ion. It was when I was actually feeling really sick and I was like texting him. I was like what do I do? Like should get an a D. I was like, I'm going to get glueoth ion and he's like, don't get the glueoth ion, Like it's not it's not going to help. So tangents okay, And then another question from Casey. She said she's considering a window of twelve to eight o'clock, but she feels on a Saturday or weekend that she might need more flexibility due to long runs or social engagements. Do you have recommendations on timing to make the weekends work. One of the key aspects of intermitten fasting is flexibility, So it would really encourage you to experiment. Maybe you're going to have a wider feeding window on a weekend. Maybe you'll have a shorter fasting window on a weekend. I think that the key is really kind of leaning into what what makes the most sense for you. I know that pre pandemic I definitely was much...

...more flexible on the weekends because we were oftentimes going out or had events and I couldn't per se, you know, time when I was eating or when I wasn't eating. It was oftentimes depend on other people's schedules. So I would say, experiment to see what feels good. You know, maybe if you're doing longer runs, you're gonna want to break your fast earlier. Maybe if you're, you know, going out to dinner, you are going to have a wider feeding window. And that's completely fun. And I do encourage people to change up what they're doing. Our bodies get very accustomed to eating the same foods, having the same fasting windows, and so I do like variety. So how about you, Do you have any different ways of doing things on the weekend? Well, first of all, I love your answer, and that's the answer it's basically going to suggest, which is just I think it's actually especially if you have like a regimented window during the week it's a great time to have some flexibility. And actually, like you said, change things up, keep your body guessing. Well, I do a completely different window. If I was doing her window, I probably would adjust it a little bit where I might just open it a little bit later and keep it open later, you know, assuming that you're having you know, social engagements at night dinners things like that. For me personally, I really honestly do the same window every single night, like I don't. I don't need to adjust because it literally fits. I mean, it's almost every situation. The only time it wouldn't fit would be if I had to go to an early dinner, and then honestly, I probably just wouldn't eat. If there's one thing I won't do, I don't eat if I'm not hungry, like I just I don't eat just to be social, like I don't enjoy it. So if that's the case, I usually would just drink and then eat later, which, interestingly another tangent This might be controversial, but they'll often say to have alcohol with food to slow the absorption and have a better effect on your body. I find the only time I'm really drinking with food is when I am having a dinner out, because normally I drink before eating, and I find that I do a lot better that way drinking before because I feel like my body processes the alcohol completely and then it's not impeding or competing with the dinner, and I find when I have wine with food, I feel like the alcohol lasts longer in my system. So just a random thought, Yeah, I'm definitely one of those people that I had to drink with food because if I didn't, I would feel the effects pretty strongly. So I would be the person that would be like, oh, I don't feel so great. Actually, maybe that's why I like it more, because not because I like feeling crazy, I can drink less and have the drinking experience compared to if I'm having it with food, I would maybe drink more. You know. What's interesting is that I always assumed that because I was the type of person like I could never really drink a lot. Was is it my what's unique about my body? I don't make enough alcohol d hyde rogen is to like break this down properly? Or is my detoxification or my detoxification pathway is just not optimized. I mean, those are the things I used to spend time thinking about because I've done my genetic data and one of the systems that I ran it through. I know I've just said this on the podcast before, but I don't know if I've said it when I was with you. It basically looked at your oh I think it was the self Decode report. It was the food one, and it showed you like all these different food options like carbs. I don't know. There's like four food related things, and there was alcohol. I was bad with everything food related and great with alcohol. Like alcohol was like green, and then everything else food related was like red red red. Well. It's interesting because I did do genetic testing over the summer with Christina hess and that's an area of nutral genomics, that's her air of expertise. Things that were consistent and validating were things like do you like lean meat or fatty meat? I was like, oh,...

...lean meat all the way. I don't feel good when I eat fatty meat. And we were kind of going through the report and she was like, I can see where that is. I can see where you're very athletic. I can see that you know, you're someone that actually would tolerate a little bit of dairy, you can actually tolerate a little bit of alcohol. And I was like, that's interesting because it hasn't been my own experience. But you know, we we can't consider the fact that or we need to consider why bio individuality is such an important aspect of whether we're because we're leading into this next question talking about inflammatory foods for each one of us that could look very different. And I know, I don't think I ever perceived that foods I no longer consume now we're bothering some even fifteen or twenty years ago. And so just kind of understanding that there's the genetics piece plus exposure piece, and they can all play a role in how we feel when we eat certain foods. Yeah, I think that's so key, And speaking to that, it's so interesting when you do pay more attention and clean up what you're eating, how you do notice Like I will eat, well, I don't really eat foods that bother me now, but if I were to, I really notice. And I just look back at my old self and I think about everything that I was eating and how I didn't even notice because I think it was just kind of like an overall systemic inflammation. So you didn't really pick up on any one signal from food. So but yeah, So Casey's last question, which you hinted at, She says, what are some of your top anti inflammatory foods? What are the foods you would recommend avoiding that are most inflammatory. You know, when I think about the top inflammation anti inflammatory foods, I really think about phyto nutrient dense foods. So when you hear the term eat the rainbow, I think about, you know, green leafy vegetables. I think about berries, especially blueberries, raspberries, blackberries. I think a great deal about medicinal mushrooms, and no I'm not talking about mushrooms that are psychedelic. I think about perk human I think about you know, which is a component of humoric. I think a great deal about polyphenols that you get in green tea and bitter teas and black coffee, preferably mold free. The most inflammatory foods, in my estimation are seed oils and highly processed, hyper palatable foods gluten dairy in particular people that are susceptible to that sometimes grains, process sugars, alcohol, soy. So it really depends, like just like Melanie was saying, she feels differently when she has alcohol and empty stomach versus in a fed state bio individuality. But seed oils are the most inflammatory foods worth eliminating if you do nothing else, read labels, ask when you go to restaurants. I think seed oils are the most damaging and down to a cellular level, the most damaging food like substances that most of us consume unknowingly in many ways. How about you, Yeah, we have very similar lists. So actually, my big one for anti inflammatory isn't so much a specific food as it is an approach to the amino acid profiles of foods. So in particular, because there's nine essential amino acids, and some of those are more growth promoting and can be inflammatory and high amounts, particularly things like methionine, which is really high end muscle meats, compared to quote, more anti inflammatory amino acids things like glycine. So fish, for example, tends to be a more quote and I'm using quotes because inflammation itself is so complicated and nuanced and in a way it's hard to really deconstruct what is inflammatory and what's anti inflammatory. But in general, the amino acid profile of fish tends to be more anti inflammatory amino asset profile than something like muscle meat. And then the amino asset profile of more gelatinous cuts of like red meat tend to be more anti inflammatory. So that is actually a large reason that...

I make shellfish and fish basically the foundation of my protein. For that reason I found I read and it's the reason I eat so many scalops is because I read this. I read this one study that looked at the inflammatory potential. I think it looked at like liver enzymes or the effect on the liver in particular, and it looked at chicken cod, which is fish scalops. And then one more and I'll have to find the study and put in this in the show notes. But the effect of scalops, like the anti inflammatory potential was insane. After I read that, I was like, I'm meaning scalops like all the time. You want to know, it's one of the few foods my husband hates, so like, I can only really eat scalops when I'm in restaurants because he dislikes them that much. But I actually really enjoy them. I love I love scalops, as you guys know. So yeah, I mean having like scalps for example, would be in a pretty anti inflammatory protein. And then it's not just the amino acids as a benefit of fish. Also the Maga three omega six ratio, and this is another thing where it's not so much like take a Mega three because it's anti inflammatory. I think what's more important is the ratio of a mega three to a Mega six, because we need both and we just want the ratio to be more in favor of the omega three side. So hunter gatherers, I've seen different amounts when they say hunter gatherers eight Omega three to omega six, ratio of between like one to one too, I think between four two one, which sorry, make a three to maga six, yes, four to one or wait would we the other other way around? Probably the other way around. In any case, today the ratio tends to be I mean, I think it can be like twenty or thirty two one. It's crazy. And again a lot of people will go the route of like, oh well, hid dose the fish oil, eat all the salmon. I think it's more about the ratio. I don't think we necessarily need a huge amount of these omega three's and a Maga six is in our diets, but we want that ratio to be more anti inflammatory than inflammatory. Although if you want to really knuance in rotation on this, which is going to add a lot of caveats, listen to my interview with Christmaster John because we dive deep into this and he actually has a much more complicated view which contradicts a little bit about what I said, but it still stands at the MPG three to omega six ratio I think is important. So then on top of that, some things that Cynthia mentioned, A lot of spices can be really anti inflammatory. She mentioned kerk human so that's found in turmeric. I eat so much turmeric every single night. I a lot of ginger. I love ginger. I love ginger. I love turmeric and ginger like they are the two quote spices because I know ginger is a root. I just gravitate towards them like none other. And then they always come up in the list of like the go to anti inflammatory spices. So I hid dose, I mean I like high dose those. Eate a lot of that. Everybody knows. I went through my pineapple phase. Pineapple can be really anti inflammatory because of the bromeline, which is a proteoletic enzyme that breaks down proteins, kind of like sarah pep taste, except sarapep taste. You're taking in a fasted stay eight. And you know, pineapple is a food and can help with digesting your food. The main reason I want to get back to pineapple, and the reason I haven't is for some reason, intuitively, it just feels too sweet to me now. But when I was eating that, the reductions and inflammation I just saw personally myself were amazing. And then for the inflammatory side of things, trans fats, yes, they've been banned, but they are still there. Seed oils, That's what I had written down for sure. Like Cynthia was saying, I do think that is huge, especially the the processed ones, the refined seed oils, and they're just rampant. I think Kate Shanahan, her book The Fat Burn Fix, talks a lot about this, and she had there's like the three s is so canola, corn, cotton seed, staff flower, soy, sesame, sunflower, sunflower, sunflower. Yeah, so definitely looking for those gluten I think can be very inflammatory for a lot of people. Those were the three main ones I wrote down, and they just in general, all I think the most inflammatory thing well processed foods, just processed...

...foods, and then just eating too much, like the energy toxicity of over indulging, I can have a very inflammatory effect compared to a calorie restricted diet or fasting, which ultimately tends to create calor restriction or allows for that fasting time can be anti inflammatory, but the eating process is inflammatory just by its nature's good. Hi, friends, exciting announcement. You guys know I love blue light blocking glasses. I wear them every single night of my life. And my favorite blue light blocking glasses company, bond Charge, is having a massive off side wide sale until January second. Now is the time. 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 von Charge formerly known as blue Blocks. Bond Charge makes an array of blue light blocking glasses and all different designs so you can we 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 eye pressure. I wear this every single night and I don't know how I would sleep without it, and I'm so thrilled because bond Charge is currently having a Boxing day sale which is off site wide until January second. Just go to bond charge dot com and choose your favorite wellness products and the discount code will automatically be applied at checkout. That's b O, N C, H A r G E dot com and off will automatically be applied at check out. If you're listening after the sale ends, you can use the cupon code. I have podcast for OFF and we'll put all this information in the show notes. Shall we go on to Bruce's question? Yes, this is subject thanks for all you do. I recently listened to all of the episodes on your podcast, and I would like to thank the both of you for your dedicated work. I'm wondering if you've seen anything on sauna sessions and fasting. I have a sauna that I built a few years ago and use it four times a week. I have recently started using the red lights. They're part of the lighting system that came with the heater control package. Because of Melanie saying red lights were beneficial love Bruce, I cannot think of a more Melanie esque appropriate question. Bruce, thank you so much for your question. So I do love the red lights, so I glad you're on that board, as well as the sauna. So...

I googled sauna and fasting and I didn't really find any studies per se, but I can speak to my personal experience, and I found a very wonderful blog post written by steam Land, who I've had on my show twice. Me too. He's awesome, He's wonderful. All I was thinking, I feel like he hasn't been posting. I feel like I haven't seen much from him recently. Yeah, he's been quieter. I don't know. He might be writing a book. He's always he's like a proliferative writer. He's just so smart and he doesn't have So it's one of those things like for me, I I really m oftentimes fascinated slash humbold when people that don't have traditional like research or medical training are just able to grasp such complicated concepts, much like you Melanie can grasp which complicated subjects and really understand it at a level that even for myself sometimes on like wow, I had never thought about that. So he's one of those, you know, young proteges of the science community. Well, first of all, thank you for saying that. And and yeah, he's very like he's younger than me. He's he's a young book. I'm saying maybe just because he was so young, maybe he maybe had some life development, just career wise. No, I think he's just smart and curious and I think that has served him. Well. Yeah, yeah, I know, he's amazing. So I found a blog post by him called why combine sauna and Fasting? So I'll put a link to that in the show notes, but I will give you the takeaways from that blog post. So this is all the work of steam Land, not myself. But he makes the case that both sauna and fasting have a lot of similar benefits as far as like anti aging and longevity and supporting the immune system, and sauna has some benefits that fasting does not automatically provide. So, for example, the cardiovascular workout equivalent of a sauna session, you're not going to get that from fasting. And then on the flip side, I guess you could say there are things that fasting would provide that sauna wouldn't necessarily, but he says that they work really well symbiotically for something that you know, I would have never come up with this, and I don't yeah, I don't think I would have ever come up with this. But he talks about the importance of autopagy in both fasting and sauna, So both sauna sessions and fasting and stigan atopagy, which is basically a cellular cleanup process in the body. It's really linked to longevity, anti aging, disease prevention, so many things. And what's interesting is one of the main benefits of sauna comes from heat shock proteins that are activated when you do a sauna session. And there are some studies on heat shock proteins and rodents and they found that the autophagy process is actually required to experience the benefit from the heat shot proteins, and the autopogy in part possibly mitigates some of the actual like stress or the detrimental effects of heat shock proteins. So it's possible that by really ramping up your autopagy, which would happen with the fastest state, that you will get more benefits from the sauna and you'll get a more to use that word, anti inflammatory response. You're going to get the benefits either way, and it's not something to be worried about. But basically the fasting during the sauna session, he said, it's basically like better quality control. And when your body is doing that cleanup process and inactivation with the heat shock proteins, keeping the healthy cells and getting rid of the negative cells, and then something else. I actually did think about this. He mentioned this, but I think I would have thought about this too. He talks about how both fasting and sauna increase human growth hormone, and so he thinks, doing sauna while fasting, can you know, further increase that human growth hormone and kind of mitigate in a potential...

...catabolic effects of fasting. And the reason I think I would have thought about that was because I interviewed Wendy Myers recently. She pointed out something in her book that blew my mind. I read it. I don't know if I mentioned this on the show already. I read it. I was like, Oh, that can't be. I was like, because somebody would have told me that. I actually didn't believe it. And then I went to find the study and it's true. Did you know in order to release human growth hormone from exercise, it's from the heat created from the exercise, like it requires the heat. I guess that's why it's important to sweat, you know, raise that core temperature. Yeah, that blew my mind. I was like, no, Like, surely exercise releases human growth hormone by some other mechanism, but no, it actually requires heat. So if you're like working out and you never raise your core body temperature, you actually might not be getting some of the benefits. It's interesting because I took a so I did. I do pilates every week, and this morning it was a different type of format pilates, and it's not my favorite, and I was laughing with the instructor, who I love. I just kind of take her classes because she really challenges me. And I was laughing and saying, okay, it takes me about five minutes of doing pilates, were lifting or whatever I'm doing to warm up enough that I take off whatever sure I have on. And I was saying to her what we were doing this morning was so much more intense that within like two minutes I was sweating. And so I think it makes sense, and you have to exert yourself hard enough because we're really looking for some degree of hormesis, like we want like a beneficial stress or to the body, So that would make sense, although I don't think I per se I thought about it that way before. Yeah, really blew my mind. But yeah, that word hormesis. I think basically the case that steam Land makes with the sauna is that you will get a more beneficial hermetic response from sauna use if you're fasting during it. And then I just know for me personally that, I mean, you could not pay me to like go on a sauna on a like with food in me, Like that just feels that experience feels very unpleasant because there's something about like the detox and the sweating and letting it all out, like to be digesting food and to have all of that and at the same time which just feel like h like it would feel like it would just not feel good. And so I do have a sauna recommendation if people would like a recommendation. So I personally use the sun light and solo unit every single night of my life. I cannot even express my obsession with this creation. So I would love to have a cabin unit which sun light and also makes cabin units. But I live in an apartment like it's not going to happen, and they're Solo unit is this really cool contraption that you actually lay down inside of. It's kind of like, I don't want to say a coffin. It's a dome. It does not look like a coffin. It does not. It looks like I don't even know how to describe it. And it lights up that has chromotherapy lights. And what's really wonderful about it, especially for me, is your head is outside of it, so I attach I've come up with this whole. You can get them like one of those bendy arms that holds your phone, and I attached that too, because I put the solo unit on top of a twin frame metal frame from Amazon that I got so I can link to that in the show notes. I attached an arm and then it holds my phone over me so I can lay in there. My head is out of it, and I can read my books and do my research and do emails and it's just the most wonderful experience. They also have their products tested for e m F, which is amazing, so I recommend that sole unit. I also recommend, obviously their cabin units if you do have the space for that as well, So if you tell them I sent you, they will give you a really good discount. That's at sunlight in. But Cynthia, do you have a sauna. We do not yet, and that has something to do with the fact that we are putting a pool in exter year, and we're going to create an exterior structure, and I am envisioning that the exterior structure will have our infrared sna in it, as opposed to it would have to reside in our garage. Even though the sunlight in people have assured me it's completely line. The area of the country I live in is very humid in...

...the summer, and so the thought of being in a steaming garage with an inference sauna is not really of interest to me. So right now I have a sauna blanket, and yes, you know, I'm working with the fact this is a temporary solution by higher dose, and so it's a sauna blanket that you get inside of and you sweat like crazy, and then I get on my PMF mat and I'm just so happy. I cannot tell you how much I enjoy the PMF mat, like I fall asleep on it. It's so relaxing. There's different settings. I have no affiliation with higher dose. I just recommend that Matt too like everyone. But if you are space constrained, sunlight and makes apartment in small space appropriate options as well as higher dose. And you know, coming from a very large house that we had in Northern Virginia with a very large basement to slightly a smaller house no basement has meant that we've had to get very creative. So when that exterior structure is created, I'm excited because it's going to have like a little gym area inside that I can work out in. It's very exciting. Yeah, I can't wait for you to get that the experience that you were sharing about. You know, just how good the PMTT thanks you feel. That's the way I feel after my my sauna session each night, and I think it's important to find things that make you feel good. Like for me, I fell asleep on it every night this week, and I was like, Okay, I cannot fall asleep on it because then I can't fall asleep in my normal time. So now I have to do shorter episodes because you can change the settings, and certain settings are impacting you more for like relaxation and pre sleep mode versus stimulating. And there's nothing better than like lying on this warm matt. It's just glorious. Makes me feel so good, it's amazing. All right, shall we answer one more question? Sure? So we have one last question. This is from Justine, and Justine says, Hi, guys love the podcast. I've been listening at work and i feel like I've learned a lot already. I'm relatively new to intermitted fasting, but I've had a good experience and results so far. You've talked previously about the signs you feel when you are in ketosis, mentalit, taste in the mouth, increased or different energy. Could you go over the signs to look for as a new intermittent faster. I am anxiously awaiting a sign that I am in ketosis, but I'm not sure what to look for. Thanks from Ottawa, Canada. Well, Justine, welcome to the intermittent fasting world. Typically, when patients or clients are asking these kinds of questions, are really looking for signs of metabolic flexibility. If we are able to effectively utilize you know, stored fats or glucose or you know, create keytones, and so I think about being able to go longer in between meals. So if you can go four to five hours in between meals and have good amounts of energy, you're not having energies slumps after eating. You are able to regulate your weight. You know, part of metabolic flexibility is having the ability to you know, lose weight more effectively. But I think about the brain cognition piece being a big one. If you're able to effectively create key tones and specific ones can diffuse across the blood brain barrier, So mental clarity, energy, you know, energy sustained from meal to meal, not getting angry, effectively, being able to lose weight. Those are probably the big ones that I think about. What about you, Melanie, Yeah, so those are really good for the signs. I guess. The only thing I would add is as far as if you actually wanted to confirm or measure, and we've talked about this at length multiple times on the show, but just to briefly go through it, you can measure key tones. There are caveats and nuances to all of it. If you're brand new to intermit, fasting, you're in keyto strips can be great because you will likely see that shift when you actually start generating keytones, and...

...a large portion of those keytones your body doesn't know how to use them in the beginning, so it gets rid of a lot of them through your urine. The issue with urine sticks ongoing is that as your body becomes more used to using keytones, you don't excrete as many through the urine, so it's not a really good long term way to monitor ketosis. Or you can also monitor blood and breath, so monitoring your blood there also can be a little bit of that effect where you might see more in the beginning, and then as you become better at using it, you might see lower levels on your blood keytone meter. That said, you should always see them. You're not going to be in ketosis and not see keytones on your blood keytone meter, so that can be a good thing to monitor. I really like keyte Mojo's brand of their keytone meter. And then you can also measure the breath, so the breath is also a byproduct of when we burn keytones, and interestingly Don Diegostino has talked about this, keys made the case that breath keytones are likely more a product of when you're actually burning fat compared to like dietary fat, which I thought was pretty cool just because of the whole metabolic process and what would create those breath keytones. So you can get a biosens meter for that if you want to measure breath keytones. And I do have a code so you can actually join. My Facebook group has a long name Lumen biosens and c g MS, carbs, fat, keytones and blood sugar and then parentheses Melanie Avalon basically few type and Melanie Avalon Facebook group. I have three groups and this one will come up so you can get twenty off of biosens if you go to Melanie Avalon dot com slash bio since it used to keep on Avalon twenty. What are your thoughts, Cynthia on measuring all of these different keytone options. Yeah, I think they're nice. I mean, certainly you know Dr Anna Chebecca talks a lot about urine keytones and and when you're new to being in ketosis that can be valuable. But those kinds of things kind of add up. So that's why I typically start with these are the signs, and then they can you can get further validation. I do like Keto Mojo I really really enjoy the owners. I think that they're delightful and they're really trying to help change the narrative, especially about insulin resistance and diabetes and just making people more aware of the net impact of food choices and lifestyle on our blood sugar. So I think those are certainly really great options. I'm not as familiar as with BioSense, but obviously I know that you've done your due diligence, But I think the devices to me are our secondary to actually, you know, getting to a point where you start recognizing the signs that demonstrate that you're becoming more metabolically flexible. And just remember it's a very small percentage of the population here in the United States right now, it's about seven eight percent or metabolically flexible, so really important for everyone to kind of lean into that. Yes, I agree, I think that's so so important. It's a fine line. I just wish everybody could have the full knowledge of keytnes before engaging with these devices, so that they have the healthiest relationship with the device and what they're learning from it. I totally agree, because you don't want it to be something that is a hurdle to something that you're doing that's good in your body because you feel like you're not creating enough keytones or you know, I think it can just become an issue. So I am I actually never measure my keytones ever. And we actually have a question that we didn't get to today about maybe we'll get to it next week about our diets and if we're getting into kutosis or not. And I'll say this again when I answer that question, but I I might not be. I don't know, I might not be getting into katosis. You can burn that without getting into katosis. Surprise. Well, well this has been absolutely wonderful. So a few things for listeners before we go. If you would like to at your own questions for the show, you can directly email questions at...

I have podcast dot com where you can go to I have podcast dot com and you can smit questions there. You can get all the stuff that we like at I have podcast dot com slash stuff we like. Although I have it on my to do list, I really need to get that page updated. And you can follow us on Instagram. We are I have podcast. I am Melanie Avalon, Cynthia is Cynthia Underscore Thurlow underscore. I think that is all the things. Anything from you, Cynthia before we go, No, just looking forward to our next recording, and I promise that our our first question won't take quite so long. Yeah. Well it was lots of questions, so it was very nuanced, but all good information that I think is applicable to most people that are listening. All right, well, this has been absolutely wonderful and I will talk to you next week. Sounds good. I thank you so much for listening to the Intermittent Fasting Podcast. Please remember, everything 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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