#468 - Hypercaloric Fasting, Half Marathon Training, Safe Meat Cooking Tips, IF + Resistance Training, Gaining Muscle And Not Fat, Post Menopause Fasting, The Menopause Gut, And More!
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In episode 468 of The Intermittent Fasting Podcast, Melanie Avalon and Barry Conrad explore a wide range of topics centered on metabolic health, fitness, and lifestyle optimization. The episode kicks off with sponsor segments for Lola Blankets (40% off with code IFPODCAST), a non-toxic skincare brand (Counter), and a clean beauty platform (Crunchy), all emphasizing wellness and sustainability. The hosts then dive into a 2025 study on hypercaloric 16-8 time-restricted eating during resistance training, revealing that participants in the fasting group gained muscle while minimizing fat gain—challenging the myth that fasting leads to muscle loss. They discuss the benefits of Timeline’s MitoPure supplement, which supports mitochondrial health and has shown a 12% increase in muscle strength in clinical trials. The conversation shifts to menopause and post-menopause, with insights from Cynthia Thurlow’s upcoming book, The Menopause Gut, suggesting that shorter fasts (e.g., 12 hours) may be more sustainable and beneficial for hormonal balance and protein intake. Barry shares his personal journey training for a half marathon, highlighting the mental and physical challenges of endurance training. The episode concludes with a detailed breakdown of safe meat consumption, explaining why whole cuts like steak can be eaten blue/rare due to surface-only bacterial contamination, while ground meats, chicken, pork, and fish require thorough cooking or freezing to eliminate pathogens. The hosts end with a playful discussion of a unique ocean-based restaurant in Zanzibar, imagining a gourmet meal on a rock at low tide.
Time-restricted eating (16-8) can support muscle gain while minimizing fat gain even in a calorie surplus, making it ideal for body recomposition.
Whole cuts of meat like steak can be safely eaten rare or blue if seared on the outside, but ground meats, chicken, pork, and fish must be cooked thoroughly.
MitoPure, a supplement containing urolithin A, can improve muscle strength by 12% in four months with no exercise, due to enhanced mitochondrial health.
For post-menopausal women, shorter fasting windows (e.g., 12 hours) may be more sustainable and supportive of protein intake and hormonal balance.
Digestive enzymes like Avalon X Digest can significantly improve protein assimilation, especially important as we age.
…and 3 more takeaways available in PodZeus
Welcome & Sponsor: Lola Blankets
“I said out loud to myself in my apartment, oh my goodness, this feels amazing. This actually might have been the first time that I received a product and audibly commented on it out loud to myself.”
Sponsor: Non-Toxic Skincare & Beauty
Melanie promotes Counter and Crunchy, two clean beauty brands with strict ingredient standards. She shares her personal use of these products and offers exclusive discounts and loyalty program benefits for listeners.
Glow Coffee & Coffee Science
Melanie discusses her new health-focused coffee brand, Glow Coffee, highlighting its sourcing from a female-run, rainforest alliance-certified farm in Colombia. She shares insights from her interview with roaster Martin, including the importance of burr grinders and the myth that roasting affects caffeine levels.
Restaurant Week & Personal Reflections
Barry shares his experience with New York's Restaurant Week, reflecting on the challenges of low tips and high volume. He praises a standout steak experience and discusses his love for wine, food, and Disney, connecting with a listener who shares similar interests.
Study: Hypercaloric Fasting & Resistance Training
“Both groups increased fat-free mass. That's essentially just muscle but there was a noticeable difference in fat gain. So the group eating outside the eight hours... they ended up adding around 1.4 kgs more fat mass.”
“In a clinical study, participants taking Timeline's MitoPure experienced a 12% improvement in muscle strength in just four months with no change in exercise.”
“I said out loud to myself in my apartment, oh my goodness, this feels amazing. This actually might have been the first time that I received a product and audibly commented on it out loud to myself.”
“If you're not getting enough protein into that shorter window then, and with any time of life, menopause and other times included, have a longer eating window, a shorter fast.”
Hosts
Melanie Avalon
person
Barry Conrad
person
Lola Blankets
brand
Glow Coffee
brand
Cynthia Thurlow
person
The Rock Restaurant
other
Timeline
brand
Crunchy
brand
Counter
brand
Martin
person
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