#449 - Tips For Stopping Hunger, Accidental Weight Loss, Food Burps, Fasting Sleep Mood Benefits, 10 Hour Windows, Lumen Vs. Tone Vs. CGM, Setting Yourself Up For a Fast, Electrolyte Support, Stubborn Weight Loss, Supporting Digestion, And More!

·1 hr 8 min·5 clips

Melanie reveals the one probiotic she's taken for years because it breaks down protein in your gut.

The episode begins with hosts Melanie Avalon and Barry Conrad exchanging personal updates, including Melanie's experience at a Taylor Swift movie and Barry's first listen to her new album. They transition to the main content by discussing a 2024 study from the University of Surrey, led by Dr. Jonathan Johnston, which examined time-restricted eating in adults with overweight or obesity. The 12-week trial involved an experimental group adhering to a 10-hour eating window and a control group eating as usual, with outcomes tracked via food diaries, glucose monitors, and sleep trackers. Results indicated the fasting group naturally reduced calorie intake by about 300 calories daily, lost an average of 2 kg, and reported improved sleep quality and mood. Melanie and Barry emphasize the practicality of intermittent fasting for achieving multiple health benefits without drastic dietary changes. The hosts then address listener questions, starting with Jill's query about tips to extend fasts beyond 20 hours. Melanie suggests ensuring adequate fueling during eating windows, using devices like continuous glucose monitors, Lumen, or Tone to assess metabolic state, and practical strategies like caffeine, electrolytes, and distraction. Barry adds insights on viewing hunger as a wave and the importance of meal composition. The second question is from Mari, who shares her intermittent fasting journey since 2018, noting reduced inflammation, 12-pound weight loss, and a life-saving kidney cancer diagnosis discovered during a liver scan prompted by her fasting lifestyle. She asks about persistent burping of previous meals and stubborn weight loss. Barry offers encouragement and suggests varying fasting schedules or meal timing. Melanie recommends digestive enzymes, specifically her AvalonX Digest product, to improve digestion and potentially aid weight loss. Throughout the episode, the hosts intersperse promotional segments for supplements and products, including BiOptimizers Probiotic Breakthrough, Counter and Crunchi skincare, AvalonX Digest enzymes, Element electrolytes, and AvalonX EMF-free air tubes. The episode concludes with the hosts planning their next 'breaking of the fast' meal at Twisted Vine, a haunted restaurant in Derby, Connecticut, discussing its menu and ghostly history.

As heard by us

A longer fast depends on how the eating window is fueled, not just how long hunger can be tolerated.

Episode 449 takes a familiar fasting problem, hunger around the 20-hour mark, and frames it less as a test of grit than as a sign to look at what came before.

Read the full review in PlayNext →

Why you'd press play

If hunger keeps ending your fast around 20 hours, this episode gives you a useful reset on where to look first: not during the fast, but in how you fueled before it.

Read the full recommendation in PlayNext →

Listen to the show on

Apple Podcasts Spotify

Play clips from this episode More from The Intermittent Fasting Podcast