Stacy Toth and Sarah Ballantyne

The Paleo View

Parenting, Science, & Gossip
The Paleo View

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The Paleo View: Parenting, Science, and Gossip

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Health

Episodes

Episode 397: Covid-19 FAQ

Mar 20, 2020 01:35:30

Description:

Welcome back to the Paleo View, episode 397. (0:40)

Stacy and Sarah are doing a follow-up show to episode 394 to answer listener's frequently asked questions.

Since then, a lot has changed and Stacy and Sarah want to empower listeners with the latest information.

Stacy wants to remind people that if you are home with your kids, be mindful of what you are exuding in front of them.

Calm and reassurance is critical with kids right now.

 

A Follow Up Show

Sarah and Stacy each shared a bit about how they are parenting through this unique time.

It is ok to be fearful and anxious, but make sure you find the appropriate outlet and time to share on your feelings.

A lot can change by the time this show airs, but Stacy and Sarah are hoping that these points will still be helpful as this continues to evolve in the US.

For people who aren't feeling symptomatic, we could still be harboring the virus and give it unknowingly to people.

This is why we are all in quarantine and it is incredibly important to understand this.

There is this other side of the quarantine equation that has to do with taking healthy people out of the possible infection pool.

Sarah talked about other country's quarantine practices and why the US has chosen the course that we have.

If we can slow the infection rate, we will spread this out over a longer period of time, which is good because it means we won't overwhelm the medical system.

The whole point of all these steps is so that people who need treatment can get it.

We are trying to protect the more vulnerable people.

Recognize that some people who don't appear vulnerable are getting a severe course of this disease, and there is no way to predict how bad it is going to be.

We are, figuratively, coming together as a community so that we can protect our communities from overwhelming our local medical care. 

 

Updates

Stacy quickly shared an update on one of the two bills that were discussed on last week's episode. (12:19)

Sarah has collected representative questions from the most common discussions that are happening on both Stacy and Sarah's channels.

WHO is quoting global mortality at 3.9%.

However, Sarah wants to emphasize that this is still very likely an overestimation due to the undercounting of mild cases.

Almost no countries are testing for mild cases right now.

South Korea still remains the exception of a country that is testing at the right level.

All other countries still need to ramp up for their testing capacity.

The mortality rate has climbed in South Korea to 0.9%, which is ten times higher than the seasonal flu.

Although this is better news than what WHO is reporting right now.

 

The Latest Findings

We are still looking at the scientific literature.

We are still looking at about 80% of people having a mild disease course.

However, Sarah wants to emphasize here what mild means in this context.

It encompasses everything short of pneumonia, and all the way down to almost no symptoms.

15 to 20% of people who are considered critical will need medical care, like supplemental oxygen.

Something like 5% of the cases are requiring more advanced support for the respiratory system.

On average, for mild symptoms, people are sick for about two weeks.

The severe and critical cases are lasting three to six weeks.

When you see news stories of worst-case scenarios, know that we completely have it in our power to make sure that things don't escalate to that point.

The people who are at higher risk of having a severe course are still older people, which starts at 50.

The other people who are more vulnerable are people with pre-existing conditions and immunocompromised people.

What people are dying from with covid-19 is acute respiratory distress syndrome or multiple organ failure syndromes.

 

Respiratory Risk Factors

Stacy asked Sarah, "do you think it's realistic to say that if you are prone to respiratory infections that you would need to be especially mindful during this period?".

There is currently no evidence that those with asthma are considered higher risk.

Stacy shared her thought process behind this.

At this point, having a history of bronchitis or pneumonia is not a risk factor.

However, some of the things that might contribute to a high frequency of bronchitis and pneumonia may be risk factors.

The lifestyle factors are still our top action items at this time.

 

Immunocompromised

Are all of us with autoimmune diseases automatically considered immunocompromised? (26:03)

The answer is no.

Autoimmune disease does not automatically imply immunocompromised.

This phrase is referring to people with HIV/AIDS, cancers that are impacting immune cells, cancer patients who are undergoing radiation or chemotherapy, transplant patients that are on immune suppressants, and those with genetic diseases that affect the immune system.

That being said, some autoimmune disease suffers are also immunocompromised.

If you are taking disease-modifying drugs or steroids to manage an autoimmune disease, your doctor may tell you that you are immunocompromised.

In general, an autoimmune diagnosis does not mean that you are immunocompromised.

Sarah wants to reassure listeners that you are not automatically in a high-risk category because you have an autoimmune disease.

If you have had great success managing your autoimmune disease with functional medicine approaches and diet and lifestyle, your immune system is probably well equipped to handle a viral infection.

 

Levels of Severity

Is the severity of the disease going to be worse for those with autoimmune conditions? (29:48)

Sarah shared information from this, this, and this study to explain what the research currently shows.

There is a time and a place for medication.

Do not discontinue your medicine without talking to your doctor if you are on immunosuppressants.

If you are on immunosuppressants, yes, you would be considered a higher risk.

Make a decision with your healthcare provider about the best path forward and take all of the precautions to protect yourself from exposure to covid-19.

It is not that autoimmune diseases increase your risk for a more severe course, it is that the immunosuppressant drugs potentially increase risk. 

Be sure to call the doctor's office first before showing up.

 

Cleaning vs. Disinfecting

Should I be used an antibacterial soap to wash my hands? And will this impact the beneficial bacteria on my skin?(36:40)

A similar question Stacy and Sarah has received has to do with the effectiveness of natural soaps.

There’s a technical difference between cleaning (where you’re removing bacteria and viruses by trapping them in your cleaning solution and rinsing/wiping them away) versus disinfecting (where you’re killing the bacteria and viruses with a powerful antimicrobial chemical). 

For cleaning, yes, natural soaps such as Dr. Bronners and Branch Basics work, make sure you’re rinsing/wiping clean, depending on the application.

For disinfecting, try 70% isopropyl alcohol (rubbing alcohol).

The EPA has a list of disinfectants that should be effective against SARS-CoV-2 (the virus that causes covid-19) here.

Stacy has a blog post here with additional product recommendations.

Sarah pointed out that there are a lot of disinfectants out there that haven't actually been tested for their effectiveness.

Be sure to check the CDC to see if your products are actually disinfecting.

If you are thinking about using essential oils, please refer to this podcast episode.

Sarah shared her thoughts on how to best check for a product's effectiveness against covid-19.

 

Treatment

What can we take to help us feel better if we do get covid-19? (47:25)

In moderate to severe cases, call your doctor and find out what their recommendations are.

Please know that if you are in that 80%, rest and hydration are still your primary strategies.

If you have a fever, if it is not dangerously high, try not to take any medicine for it.

Sarah noted that a high fever, above 104F (and lower from susceptible individuals, you probably already know if this applies to you) can cause seizures. 

If you are going to take something, avoid NSAIDs (which suppress some aspects of the immune system), and take acetaminophen.

Call your doctor if you can’t get your fever down.

If it hurts in your chest when you are coughing, call your doctor.

And if you have any doubts, don't be afraid to call your doctor.

Any symptom relief that is going to improve sleep is going to be beneficial.

 

More Ideas

For cough, honey is a surprisingly good cough suppressant (even recommended by Mayo clinic), which you can either add to herbal tea (lots of antioxidants!) or just take a spoonful.

Eucalyptus oil, diluted with something like coconut oil, rubbed onto the chest may help act as an expectorant and cough suppressant.

If you happen to have a Joovv at home, it will help with your joint pain.

There is nothing from a lifestyle perspective that is going to prevent you from getting something.

You can Paleo as hard as you can, but sometimes that is not going to change anything.

For a concentration amount of information on what you can do from a diet and lifestyle standpoint, refer back to this podcast episode.

Get enough sleep, manage stress, have plenty of low/moderate activity throughout your day, and avoid nutrient deficiencies.

Sarah wants to really emphasize that the magnitude of effect from supplements is very small.

It is far more important to avoid nutrient deficiencies and to get your nutrients from foods.

Stacy is personally working hard to manage her sleep habits.

Look at all the things that are making you stressed and anxious, and identify what is in your control.

Instead, look at what you can focus on and what you can do best.

 

Supplements

We are conditioned now that when we don't feel well we take a pill. (1:02:10)

Even in alternative health, there is lots of food-based supplements.

Functional health doctors love to give supplements.

We don't yet have data on how supplements impact covid-19.

There is no pill that is going to substitute for going to bed early or doing something to reduce stress levels.

Other than a vitamin D supplement if you are vitamin D deficient, there is nothing else that you are going to be able to take that is going to help.

Even as Stacy and Sarah talk about supplements that are going to be beneficial, they are talking about very small effects compared to the lifestyle factors.

 

Colloidal Silver Products

The answer is no colloidal silver products are not going to help. (1:04:31)

Data on colloidal silver products are incredibly mixed.

There have been studies showing absolutely no antibiotic activity, and a couple have shown no antiviral activity.

It is also very easy to important to know that you can overdose on silver and it can be toxic.

The upper limit seems to be context-dependent.

 

Elderberry

There are two different schools of thought online.

Sarah wrote about the study showing that elderberry can reduce the severity of symptoms and duration of relevant viral infections.

It does not seem to prevent viral infections.

And should not be taken daily since long-term safety has not been established.

Studies evaluate 5-day intervention “at the first sign of illness”.

Some people are recommending against Elderberry due to concerns that it may increase the severity of or increase the risk of cytokine storms.

The safety of elderberry has never been tested long-term.

A cytokine is a chemical messenger that the immune system uses to communicate with itself.

There are dozens of different cytokines.

Sarah shared more on cytokines and what they do in the body.

There has been some cytokine profiling done of those patients with covid-19, and they are showing that this is potentially causing the complications.

The cytokine storm is not unique to covid-19.

Doctors are trying to figure out the best treatment protocols.

There is a bit of research out there on the effects on the elderberry, and Sarah broke those down in greater detail.

The studies Sarah referred to are here, here, here and here.

Sarah appreciates the voices of caution on the use of elderberry out there.

The fact is we don’t know if it would help with covid-19.

All in all, Sarah is not convinced elderberry would contribute to cytokine storm, but caution is the better part of valor.

 

Additional Supplements

Other people have asked about vitamin C, zinc, and vitamin D. (1:21:09)

With vitamin D, you are definitely supporting your immune system by addressing a deficiency.

Testing your vitamin D levels is a great action item right now.

Zinc supplementation has been shown to reduce infection rates.

However, 73% of Americans don't get enough zinc.

Sarah recommends using a food journal like MyFitnessPal or Cronometer to see how much zinc you are getting from your food.

Make sure you are choosing foods that help you get enough zinc.

Sarah thinks there is a compelling reason to avoid deficiency and not a compelling reason to supplement.

The same can be said for vitamin C.

Eating fruits and vegetables with vitamin C are going to provide a number of benefits.

There are also recommendations floating around to take SA glutathione and vitamin A as well as d+k2.

In general, Sarah thinks it’s best to be skeptical of any claims that a supplement will protect you from covid-19.

All of the supplements recommended by Dr. Lynch are all general immune health nutrients, and certainly being deficient is problematic.

There’s no evidence that glutathione, vitamin A or K2 supplementation can reduce infections or infection severity.

Be sure to talk to your doctor about supplementation for feedback unique to you.

The things that are actually going to help us is social distancing, hand washing, cleaning, getting enough sleep, managing stress, being active, getting a nutrient-dense diet, and following quarantine protocols.

 

Additional Suggestions

Stacy wants to emphasize the mentality part of this. (1:26:30)

There is endless science on how stress negatively affects our bodies in a multitude of ways. 

Look for ways to help yourself feel better. 

Don't listen to this podcast and feel stressed that you need to be doing more things.

Take a deep breath or go for a walk. 

Stacy shared ways that she is looking for things she can own and the problems she can solve.

There are things that each of us can control. 

Feel grateful for what you do have, whatever that may be. 

Most of us our families are healthy, and you can be appreciative and grateful for that. 

The more things you can be grateful for the more it is going to help you calm down and destress. 

Mail is still being delivered, trash is still being picked up, grocery stores are still open. 

There is a lot of gratitude we can find around us, we just have to be willing to pause and look for it.

 

Wrap Up

Stacy shared her appreciation for all the prep-work Sarah did for this week's podcast episode. 

Sarah shared with listeners that we will host as many covid-19 podcast episodes as needed throughout this pandemic. (1:31:06)

If you have more questions as the situation evolves, please pass those along use Stacy and Sarah's contact forms on their sites or submit via social media.

Thank you again for tuning in! And for your support, for leaving reviews, and for using the affiliate links on their sites. 

Stacy echoed Sarah's appreciation for all that the listeners and fans do to support their work.

Thanks for listening! Stacy and Sarah will be back again next week! (1:33:36)

Episode 395: Personal Care Toxins

Mar 13, 2020 01:07:36

Description:

Welcome to episode 395 of The Paleo View! (0:40)

It is opposite day again because Stacy has prepared a super detailed, science-backed, skincare follow up show.

Sarah once again gets to be the comic relief.

This episode is a follow up to the non-toxic skincare episode but will cover more than just skincare.

There has been a lot of information about toxins in general, and Stacy wants to dive into what this means.

This week Stacy is going to dive into gluten in personal care products, heavy metals in personal care, fragrances, asbestos, and more.

When discussing toxins, Stacy wants us to think about 'is something actually poisonous' or is it simply something that doesn't work for you.

Like many things that are clickbait on the internet, you will find people saying things that are questionable.

This show will be science-based as Stacy and Sarah dive into what is actually toxic, poisonous, problematic things for you to use on your body and why.

Sarah clarified how Stacy is defining the words toxic, sensitivity, healthy and safe.

 

Does Gluten in Skincare Matter?

The first thing Stacy is going to talk about is the thing that Stacy receives the most questions on, which is gluten in skincare. (4:31)

Even if there is gluten in a personal care product that would not make it toxic.

Something can still be non-toxic and natural and have gluten in it.

Ingredients and reading labels, just like with food, is going to be important in your personal care products.

How do you learn how to read the labels when looking for gluten?

It is important to understand that gluten-containing and derived from on a label are not the same thing.

You have some ingredients that are going to be ok for most people because they are not gluten-containing, even though they are derived from.

However, then you have a different class of ingredients that are inclusive of the protein, which is gluten.

So when you are thinking, "what do I need to look for?", the questions that you need to be asking are as follows:

How sensitive to gluten are you?

Do you have a weekend immune system or gut dysbiosis?

Do you have an autoimmune condition?

Or skin that is weakened with open wounds?

 

More on Gluten Absorption

Our skin is a really good barrier and gluten protein, in particular, is too big for our skin to absorb.

So if you have healthy skin and you are not super sensitive (i.e. you don't have celiac disease or an autoimmune disease), then using gluten in your skincare might actually be ok for you.

Sarah posed the question that it depends on how the product is derived and explained this in greater detail.

If you are someone who suspects a higher sensitivity, the potential for problems could be higher

When the structure of gluten changes, even if you are a healthy person, your skin would be absorbing it.

For Stacy, she does not touch hydrolyzed anything, even if it's fermented.

Things that will impact your absorption of anything include steamed skin, dermabrasion, an open wound, and any sort of treatment to your skin like light treatment.

Be aware that when you do these treatments your skin is even more prone to absorb what is being applied topically. (12:50)

Stacy also avoids gluten-derived products for the mouth, the hands, or sprays, since you are absorbing these products via consumption.

It is not necessarily black or white.

It is more nuanced and up to personal needs and health history.

Ingredients to avoid include HYDROLYZED WHEAT PROTEIN, SECALE CEREALE (RYE) SEED EXTRACT, and HYDROLYZED HYALURONIC ACID.

Again, this is bio-individual and depends on the health of your skin.

Ingredients that Stacy feels comfortable including (after personally testing) are HYALURONIC ACID and SODIUM HYALURONATE, ARACHIDYL GLUCOSIDE, BETA-GLUCAN, SCLEROTIUM GUM, and SORBITOL. 

The line of products that Stacy uses, BeautyCounter, does gluten testing on their products and are certified gluten-free.

Sarah mentioned that there is some concern in the medical community that the testing criteria for gluten-free is not rigid enough for celiacs.

The science on this hasn't been clear enough to say what that guideline should be changed to, so there is still uncertainty around this.

If you are celiac or have severe gluten-sensitivity, utilizing a skin patch test is best.

 

Heavy Metals

A few years ago Stacy dove headfirst into the research that is available on heavy metal in personal care products. (24:15)

Again, this has all been heavily researched and what Stacy is going to share is backed by science.

Inhalation and ingestion of particular heavy metals are absorbed 120 times more than if it were put on your skin.

The most important thing that you need to switch over are things that you breathe or consume.

Sarah thinks it would be interesting to see how compromised skin would absorb toxins at an even greater amount.

Cadmium is a common heavy metal in personal care products that Stacy shared more about.

Its common route of entry is inhalation, ingestion, and absorption through the skin.

This commonly found toxin causes anemia, birth defects, impairment of pulmonary function, renal dysfunction, bone changes, liver damage (hepatotoxicity), kidney damage (nephrotoxicity), iron deficiency, oxidative stress.

 

Mercury

Mercury causes disruption of the nervous system, damage to brain functions, DNA damage and chromosomal damage, allergic reactions, tiredness and headaches, negative reproductive effects (sperm damage, birth defects, and miscarriages).

What gets to Stacy about personal care products is that a lot of them are linked to problems with infertility and reproductive health damage.

We find often that newborns, when their blood is tested when they come out of the womb, have high levels of ingredients and toxins in them.

 

Other Common Heavy Metals

Arsenic is absorbed through inhalation and ingestion, so not through the skin.

This heavy metal causes birth defects, carcinogen: lung, skin, liver, bladder, and kidneys, GI damage, severe vomiting, diarrhea, death.

Lead is a common one that most people think of when they think about toxins in beauty products.

It is regulated in the paint you put on your walls, but not in the lipstick you put on your mouth.

The last toxin that Stacy wants to mention is aluminum.

It is absorbed through inhalation, ingestion, and absorption through the skin

And aluminum can cause oxidative stress, aluminosis and dialysis encephalopathy syndrome, Alzheimer’s disease and breast cancer.

Using a natural or clean beauty brand does not mean that your product(s) are free of heavy metals.

It is very important to work with a brand that certifying or testing that their products do not contain heavy metals.

Heavy metals are by definition natural.

All of the points that Stacy raises make it abundantly clear that this industry needs to be regulated.

There need to be third-party testing laws and labeling laws.

Stacy forgot to mention that she is one of two representatives from Virginia who will get to go to DC to advocate for everyone to have means and access to safer personal care products. 

In heavy metal toxicity, there are some studies out there. 

One in particular that Stacy mentioned showed that exposure (even in low concentrations) causes a potential health risk to the user because they accumulate in the body over time. 

Especially when people have specific conditions or a compromised immune system, they are more likely to see ill effects. 

 

The Fragrances Loop Hole

There is absolutely no regulation that exists on what companies can or cannot put on the label of their products. (43:16)

Almost always paraben is a binder in fragrance, but products will use the label paraben-free since the paraben is technically in the fragrance. 

For Stacy, if the word fragrance is anywhere on any label she doesn't touch it. 

The loophole allows companies to trick consumers by claiming that the full ingredients list is protected by trade secrets. 

So companies are hiding ingredients claiming its fragrance.

Fragrance is more than just perfume.

It is most commonly found in household products. 

In 2009 testing was done on Febreeze Air Effects and they detected 89 airborne contaminants that were not disclosed on the label. 

There was a study done in the Journal of Air Quality Atmosphere and Health, which studied air pollution from laundry detergent. 

The study determined that detergent was releasing carcinogens into the air. 

Sarah noted that this also means that there are carcinogens in your clothes and on your skin at the end. 

Companies may believe that exposure to these toxins in small doses isn't going to hurt people. 

However, we know for a fact that it has been determined for many of these toxins that no small amount of exposure is safe.

If you were only getting exposed to a small amount maybe it wouldn't be toxic and your body would detoxify.

But these toxins are all around us and we are not absorbing them in small amounts. 

The average woman puts 14 personal care products on her person a day.

So when you think about how many ingredients are in those products and how they are amplified in the system with our laundry products and household cleaning products, our bodies cannot detoxify this load. 

We as consumers have to research the brands we are choosing to use and understand their integrity.

 

Talc & Asbestos

There is a documentary out that released in December 2019 called Toxic Beauty. (53:05)

Stacy is all for education, but because there were specific FDA recalls that happened and specific talking points were shared on talc it caused widespread panic. 

Unless the brand you use CERTIFIES their talc is asbestos-free, avoid it.

Saying “talc causes cancer” isn’t correct.

We need to be careful what we say because when we are factually incorrect we lose credibility.

Instead, we say: Talc can be contaminated with asbestos, a known carcinogen.

EWG just did another test, less than a month ago, and found more asbestos, which you can read more about here.

Stacy put this higher absorption into perspective.

Within just three days of switching your personal care products to cleaner options, you are able to show a significant reduction in the toxins found in your body. 

This makes a huge difference in teens whose hormones are still sensitive. 

Make sure that you are using a brand that continually tests. 

 

Closing Thoughts

The first step is to be an informed consumer. 

The second piece is to be an advocate for safer options.

You can text 'BETTERBEAUTY' to 52886.

A form letter will be auto-populated for you, and then you can edit it to make it more personal.

The more personal the letter is, the better.

 There are two bills in the house related to better beauty, and Stacy described these in greater detail. 

There is a division within BeautyCounter that is dedicated to advocacy.

It isn't tied to their brand, it is part of what they use their profits for because they want everyone to have access to safe products.

They are hoping to expose the mica industry because it is abused on ingredient lists. 

There is a campaign to ask your lawmakers to look into enforcing the fairtrade and lack of child labor into the mic industry. 

You can text 'MICA' to 52886 to help with this. 

Continuing to support Stacy through BeautyCounter allows them to better lobby for these changes.

BeautyCounter is working to help other safe brands.

We have to be a voice as consumers and speak up to demand protection.

If you have any follow up questions about toxins or personal care product ingredients feel free to email Stacy or reach out to her on social media. 

Additional Resources: 

Shop Primally Pure and use the code 'paleoview' to get a discount on your order Episode 275 Does Talc Cause Cancer Carcinogens in Laundry Products Skincare for Teens

Sarah thanked Stacy for all the research she did for this episode.

She thinks this will be an awesome resource for listeners. 

Don't forget to support the show by leaving a review wherever you listen to this podcast. 

Or tell someone about the show and share a favorite episode with them. 

Thanks for listening!

Stacy and Sarah will be back again next week! (1:07:17)

Episode 394: covid-19

Mar 6, 2020 01:14:13

Description:

Welcome to episode 394 of The Paleo View. (0:40)

This week Stacy and Sarah thought it would be good to discuss what you can do to prepare yourself for the incoming coronavirus.

Stacy and Sarah will focus on how we can become educated on what this virus is and what we can do to protect our health and the health of our loved ones.

It is going to get a little scientific, but the goal is to give listeners solution-oriented ideas to move forward with.

One of the challenges that we have right now with covid-19 is that there are a lot of unknowns.

This episode is being recorded on Tuesday, March 3, and Sarah is going to present on the latest science available through that point.

The goal of this show is to cut through the hype and fear.

Sarah wants to provide listeners with science-based information and action steps for preparation.

Specifically, the focus is going to be on diet and lifestyle things that you can do to support your immune system.

Sarah's inbox has been flooded on questions around covid-19.

In response, Sarah has decided to put together a free e-lecture series called Immune Health on a Budget.

It will be available on March 25.

However, you can sign up now to make sure you have access to that once available.

 

What is covid-19?

Covid-19 is the name of the illness that is caused by this new novel coronavirus.

The virus has been named by the International Committee on Taxonomy of Viruses.

This virus has been called SARS-CoV-2.

It is an RNA virus.

Some of the symptoms are from our immune system activation, and some are from the damage being caused by the high viral load.

Where this came from will be more fully understood in time.

This one appears to be zoonotic.

It likely originated in chrysanthemum bats and passed onto humans via pangolin. 

The very good news is that this virus is not mutating very quickly.

It makes it easier for studies to conduct research since it is not a moving target.

 

The Symptoms

Something like 80% of people who get covid-19 get what is like a mild head cold. (8:54)

There is already some evidence that there are people who can be completely asymptomatic.

The vast majority of cases are mild.

83 to 90% of patients who seek medical care have a fever.

46 to 82% have a cough.

31% have shortness of breath.

11 to 44% have fatigue or muscle pain.

There have been some other symptoms reported without a good idea of their frequency.

These are sore throat (especially early on), abdominal pain and diarrhea.

Low white blood cell count is common, and also elevated liver enzymes.

In the severe course of the disease, this is causing viral pneumonia.

Most of the data that we have is out of China, and we can expect these results to look fairly different when covid-19 hits other countries.

This is preliminary data that will change in the days and weeks to come.

 

Vulnerable Populations

Older patients appear to be more vulnerable to the disease. (13:05)

The median age of the infected is in the 50's.

The median age of the people who have succumbed to covid-19 is around 70 and typically have had other chronic health problems.

These health problems include diabetes, high blood pressure, and cardiovascular disease.

23 to 32% of patients have a severe course (viral pneumonia) requiring intensive care for respiratory support.

This is likely an overestimation because the minor and asymptomatic cases are not being counted very well in most places.

Similar to H1-N1 in 2009, the preliminary data looked scarier than it turned out to be.

Among those patients that were hospitalized for viral pneumonia from covid-19 in China, there is about a 4 to 15% mortality rate.

The overall mortality rate is estimated at around 2%.

This is very likely to change since mild cases are not being accounted for very well.

It is very important to understand where these numbers are from and how they are likely to change.

 

Transmission

The incubation period ranges from 1 to 14 days.

Although recent case reports suggest that the incubation period may be as long as 24 days.

This will become more clear as we have more data.

Currently, it is believed to be primarily transmitted through respiratory transmission. (21:15)

There have been some other tests showing RNA in stool and blood, so there may be other modes of transmission.

If confirmed that the virus can be spread by stool, then different types of precautions may be necessary.

Transmission from an asymptomatic or presymptomatic carrier appears to be possible, which, if confirmed in larger studies, will have important implications for screening and isolation.

The reproductive number (R0) (the expected number of secondary cases produced by a single infected person in a susceptible population) is between 2 and 3. 

Instead, many people may be asymptomatic or have very mild symptoms and are spreading the virus without knowing it.

 

Is this a pandemic?

An epidemic is an illness resulting in death with sustained person-to-person spread within a community. (25:46)

A pandemic is an epidemic that is occurring in multiple countries with worldwide spread.

Covid-19 is in 64 different countries, which definitely counts as worldwide spread.

As of right now, it looks like it is isolated to certain spots, which is why the WHO has not yet declared covid-19 a pandemic.

Where Sarah is getting this information is not from media sources.

There have been over 400 scientific studies that have been published already on this virus and this outbreak.

These are Sarah's primary sources of information on this topic.

The WHO and CDC have been great sources of information providing actual data.

The question when we talk about a global pandemic is what percent of the population could end up being infected.

This is something that is very hard to predict.

Right now there are a lot of scary stats that are being reported through media channels.

Covid-19 is potentially a little bit more infectious than the flu.

However, we need more data to really understand this detail.

The country that has had the most aggressive testing so far is South Korea.

Sarah shared more information on South Korea's data and what this will represent on a global level.

 

Reducing Exposure

The CDC guidelines recommend staying home when you feel sick. (32:01)

Regardless of whether or not you think you could be sick with covid-19, this is how you prevent spreading germs to others.

Stacy also encouraged leaders to make this point very clear to their team members.

This will especially help vulnerable populations.

Only 5% of Americans wash their hands properly.

Sarah fully admits that until a few days ago, she was part of the 95% of Americans.

There are tons of studies showing that washing your hands can dramatically decrease infection rates.

Avoid touching your eyes and mouth.

To properly wash your hands, scrub them with soap on them for 20 seconds.

Wet them, put soap on them, lather up your hands, and then rinse.

Wash under your nails and between your fingers.

If you are in a public bathroom, turn off the faucet with the paper towel you are drying your hands with.

Also open the bathroom door, when in public, with the same paper towel you used to dry your hands.

This virus is very susceptible to soaps and cleaners. 

Anything you are already using is probably great.

Sarah has everyone wash their hands when they come in the door, before setting the table, handling food, eating, going to the bathroom, or if anyone coughs or sneezes.

The CDC is also recommending that people avoid high-risk areas and very crowded places.

Another key recommendation is that most people do not need to wear face masks.

The only masks that are actually effective are N-95 and higher-rated masks.

There may be a shortage and medical personnel may not have appropriate protection.

If you are not a high-risk individual, do not horde N-95 masks.

 

What to Do If You Think You Have It

Testing in America is about to become much more widespread. (41:10)

If you think you have covid-19, whether or not you have traveled, go to the doctor and get tested.

Quarantine yourself to minimize your exposure to others.

Do all the things you would do to recover from the cold and flu.

Rest, hydrate, and seek medical intervention if needed.

Don't be a hero.

There are people who need supplemental oxygen or ventilation support.

Antivirals have had some success in preliminary clinical trials, be open to medical intervention.

This is not the time to be skeptical of the medical community.

Avoid corticosteroids unless indicated for some other reason.

Seek a second opinion if you are prescribed corticosteroids.

Sarah thinks it is very important right now to protect others.

So if you are sick with anything, stay home and don't expose others.

 

Supporting Your Immune System: Sleep

All of the things that Stacy and Sarah talk about on this podcast are important for reducing inflammation. (45:09)

These are the things that are easy to let slide when life gets busy.

This is an important time to reflect on what we are doing diet and lifestyle-wise and see where we can improve so that we can best support our immune systems.

Sarah is going to cover all of this stuff in greater detail in her lecture series, which you can sign up for here.

Take the anxiety you are channeling into the unknown of covid-19 and turn it into better implementation of diet and lifestyle choices. 

Use this as a motivator to make a change.

The top area of focus to look at is sleep.

Getting proper sleep is critical to immune function.

There was a well-designed study published in 2015, looking at 164 people.

They were first screened using an actiwatch for 7 consecutive nights to measure sleep.

They also kept a sleep diary (questionnaires for control variables)

After being segmented based on the initial data, they were isolated in a hotel for 6 days.

On day 1, rhinovirus was administered nasally.

Data was measured for those 6 days, and follow up was done at 28.

Sleep duration was the biggest predictor of whether or not the people would get a cold (not sleep fragmentation or sleep efficiency).

If sleep is not dialed in for you, this is the time to do it.

Sarah recommends being in bed for 8 1/2 to 9 hours before your alarm goes off.

 

Supporting Your Immune System: Stress Management

Stress is about the same in terms of the impact it can have on our susceptibility to infection.

There was a similarly designed study using a stress index.

The more stressed a person was, the more likely they were to get that virus that they were exposed to.

The high-stress people had a nearly sixfold increase in infection rates.

There were other studies with similar findings.

Stress and sleep go together.

It is really hard to work on one and not work on the other.

The best thing you can do to support your sleep is to manage your stress and go to bed at a regular time.

The best thing you can do to reduce your stress is to get enough sleep.

Mindfulness practices, going for a walk outside, and other calming practices can all help here.

 

Additional Steps to Take

The last lifestyle thing that is really important is getting lots of low and moderate-intensity activity while avoiding strenuous or high-intensity activity. (58:28)

All of these lifestyle factors work together.

In terms of nutrition, vitamin D levels will make a difference to your immune health.

Be sure to refer to this episode, but getting tested and supplementing as needed is recommended.

Also up your nutrient density focusing on antioxidants, fiber and vitamin C.

Eat tons of veggies and fruit.

Eating three or more servings of fruit a day causes a reduced rate of upper respiratory infections.

If you are going to have eight servings of fruits and vegetables a day, have five be vegetables and three be fruit.

Vitamin E is another important nutrient for supporting the immune system.

We can get this nutrient through olives, avocados, olive/avocado oil, nuts, and seeds.

Omega-3's are also very important.

Too high fat can be problematic for immune function, so be sure to balance your macros.

Vitamin A and vitamin D coming from liver and other organ meat is important.

Zinc from shellfish is very important as well.

A healthy gut microbiome can improve our ability to fight off an infection.

Getting probiotics from fermented foods is great, but supplementing with a probiotic is a great idea as well.

Stacy and Sarah prefer Thrive probiotic.

You can save 15% off with the code 'PaleoView15'.

 

Closing Thoughts

We are still waiting for more data on covid-19, but fine-tuning your diet and lifestyle habits is the thing you can do to prepare right now. 

Stacy is looking at the things she can change in a realistic and sustainable way.

Don't let this full list of recommendations overwhelm you so that you do nothing.

Ask yourself what habits changes feel manageable to you.

Reminder: Immune Health on a Budget, which will go into detail on how we can support our immune systems in the face of covid-19, will be FREE and live on March 25th. 

Sign up to watch it live here.

If you can't watch it live, sign up so that you receive the replay.

Sarah is hoping that by March 25 we have more data to act on

Stacy thanked Sarah for pulling together all of this information.

Thank you for listening, and be sure to send follow up questions to Stacy and Sarah!

We will be back again next week! (1:13:53)

Episode 393: CBD: Panacea, Snake Oil, or Somewhere in between?

Feb 28, 2020 58:36

Description:

Welcome back to the Paleo View, episode 393 if we have done our simple math correctly! (0:40)

Stacy received a few messages this week from people who are catching up on old episodes of The Paleo View.

Sarah loves the way this show has evolved over the years.

When you focus on education and science and always being open to learning more and always working to achieve your healthiest self, it might look different in eight years.

Sarah loves that they give listeners this really broad education.

They share everything surrounding these health topics and really get into the details so that people can understand their own bodies and make informed day to day choices.

That is what Sarah feels all of this is about.

Being rooted in science gives us room to learn, change and evolve.

Sarah always wants her recommendations to reflect the latest science.

Whatever labels you identify with, Sarah and Stacy hope that the information on this podcast helps you make the best choices for you.

 

A New Topic for The Paleo View

On this episode, Stacy and Sarah are going to talk about CBD products.

Stacy wants listeners to go into this open-minded, just as Stacy and Sarah went into their research open-minded.

The science changed Stacy's mind.

Keep an open mind and see if the information resonates with you in some way.

Stacy has seen a significant change in her husband since he started taking CBD.

When anxiety gets extreme for Stacy, she too takes CBD.

For this week's episode, when Stacy and Sarah were looking for a sponsor they wanted to find someone who tested the CBD and used an organic growing process and had control over their supply chain.

Stacy and Sarah partnered with One Farm because they check all of those boxes.

Sarah really likes One Farm's extraction process as it is chemical-free.

They control every step of their production process.

Their flavorings are purely made with essential oil and are very palatable to consume.

Stacy and Sarah are very excited to welcome this new sponsor.

If you would like to try One Farm, use the code 'PALEOVIEW' at checkout and receive 15% off.

 

What is CBD?

CBD is an abbreviation for the phytochemical cannabidiol, a non-psychoactive component of Cannabis sativa. (12:30)

This is a different constituent from THC (tetrahydrocannabinol), the phytochemical responsible for the mental changes associated with marijuana use.

When we talk about CBD, we’re talking about an isolated chemical compound from Cannabis that will not have any effects on personality apart from potentially being calming/relaxing.

Stacy wanted to make it clear to listeners that CBD is legal in all 50 states.

It works by interfacing with the endocannabinoid system. 

The endocannabinoid system is one of the key endogenous systems regulating pain sensation, with modulatory actions at all stages of pain processing pathways.

Because it is part of this pain sensory system it is also part of all physiological systems that modulate healing.

This is also the same system in the body that might make you feel physical pain when you feel intense emotional pain.

So it is connecting pain neurons.

The endocannabinoid system is involved in a host of homeostatic and physiologic functions, including modulation of pain and inflammation.

Chronic pain is a symptom of so many things. (26:14)

And chronic pain itself can cause so many things, like anxiety, irritability, low self-esteem, decreased productivity, depression, insomnia, suicide risks and more.

Stacy shared a bit about her experience with chronic pain.

There is a lot of research pointing to a fundamental role in the endocannabinoid system with inflammatory diseases that are related to lifestyle. 

 

How CBD Works in the Body

The way that CBD works in the body is by binding with these two families of receptors that we have. (30:47)

They are called CB1 and CB2, and these are the two main receptors of our endocannabinoid system.

In general, CB1 receptors are found in the central nervous system.

CB2 receptors are found in the periphery and are found in virtually every tissue in the human body.

Depending on which receptor is being bound, this is part of why there is both an impact on immune function and neurotransmitter function.

In particular, Sarah thinks it's very interesting to look at how CBD is changing or activating neurotransmitters.

CBD is changing serotonin, which creates this cascade of chemical reactions.

The end product is increasing the production of serotonin.

CBD is also able to interact with our GABA system, which is our main calming neurotransmitter.

There are also other receptors that CBD can potentially react with.

These are effects that are separate from the CB1 and CB2 receptors.

It has a direct impact on bone mineralization.

CBD also appears to reduce cell division of cancer cells and seems to degrade the plaque associated with Alzheimer's disease.

There is also an impact on insulin sensitivity and metabolism.

 

Digging Deeper Into the Science

Overall CBD is anti-inflammatory. (38:05)

It is known to inhibit some really important chemical messages of inflammation.

This anti-inflammatory effect has been studied in a variety of different diseases in which inflammation is part of the pathogenesis.

One well-studied example is inflammatory lung disease.

There is a lot of evidence that use of CBD reduces the immune response, allowing the lungs to function appropriately.

Specifically, CBD inhibited the migration and action of several immune cells, including neutrophils, macrophages, and lymphocytes and their associated pro-inflammatory cytokines.

CBD has also been studied in neurodegenerative diseases Parkinson’s, Alzheimer’s, multiple sclerosis, and HIV-associated dementia as well as cancer.

In addition, CBD is being studied as an immunomodulating compound in the management of autoimmune diseases.

This acts by reprogramming pathological memory T cells (the ones that tell the immune system to attack our bodies).

Just taking out these little bits and pieces, you can see why this is a topic that Stacy and Sarah felt was worthwhile tackling.

CBD is something that has the possibility of being an adjunct in many situations that is going to potentially add to how our body is positively responding to all of the other healthy diet and lifestyle things that we are doing.

 

Personal Application

Stacy wanted to point out that they are not medical professionals. (46:13)

If you are going to embark upon trying CBD to see how it can help your health, pay attention to how it makes you feel.

Stacy shared her experience with incorporating CBD into her life and how she monitored her body's response.

Make sure that you use a brand that is consistent and quality, which is why Stacy and Sarah partnered with One Farm.

Sarah feels like this is the right place to talk about the boundaries of the knowledge of CBD. 

We understand a lot of the mechanisms, we have preliminary data showing benefits in a lot of different chronic disease states, and we can understand what is happening for that benefit.

However, what we don't yet have is dose-response studies.

We don't have details on how much, how often, or what form for any disease states. 

Sarah pointed out that as with any supplement, it is best to talk to your doctor first before incorporating it.

There are also possible drug interactions that you must be careful with, which is why you need to involve your doctor in this process. 

Keep in mind that the science is really exciting, but we are not at the point yet where the science paints a full picture. 

 

Closing Thoughts

If you are compelled by the science of CBD and it is something you would like to experiment with (with medical supervision) want to experiment with, Stacy and Sarah are supporters of One Farm.  (55:14)

You can learn more at this link

And if you are ready to order, you can get 15% off with the code 'PALEOVIEW'.

Stacy thanked Sarah for diving into the science. 

Thank you for listening! 

If you enjoyed the show, please be sure to share it with others who would appreciate this information.

We will be back again next week! (57:03)

Episode 392: Are Mushrooms Really Magic? Part 2

Feb 23, 2020 01:18:47

Description:

  On this week's episode, Stacy and Sarah are updating us about mushrooms! Since our last episode, Episode 307, we've discovered so much new information on mushrooms. Sarah considers them to be another food group! Find out why on Episode 392!

 

If you enjoy the show, please review it on iTunes!

The Paleo View (TPV), Episode 392: Are Mushrooms Really Magic? Part 2 Introduction (0:44) Stacy isn't in charge this week! Time for Sarah to nerd out! Sarah is almost done with her gut microbiome book. She thinks only 2 months before she turns it in. Now that she has all this information on the microbiome, it's now of equal importance as nutrient density. "One of the foods that I have realized needs to be its own food group, needs to be emphasized, that just doesn't get enough play in any health conscious community is mushrooms." We did an episode on mushroom extracts in episode 307, but we only scratched the surface. Now we see mushrooms as a foundational food. We'll explore why in this episode. Stacy wants to see if we can figure out why she craves mushrooms with her steak when she has PMS Sponsored Episode by Real Mushrooms (8:48) Real Mushrooms is the premier provider of organic mushroom extracts, verified for the beneficial medicinal compounds like beta-glucans and free from starchy fillers like grains. With over 40 years of mushroom growing experience, Real Mushrooms prides itself on providing a transparent source of medicinal mushrooms that you can trust. Sarah has fallen in love with their super high quality, lab tested mushroom extracts as powder or pill or chocolate! Landing Page: https://www.realmushrooms.com/lp-thepaleoview/ Deal: 25% off, no coupon needed What mushrooms are their own food group (11:41) Not a vegetable! Fungus are a different kingdom from plants. Unique phytochemicals we can’t get anywhere else: polyphenols, triterpenes. Unique fiber we can’t get anywhere else: chitin, beta-glucans, chitosan Extremely nutrient dense Uniquely beneficial for the gut microbiome (mediates health benefits) A 100-gram serving of the least impressive mushroom (the white or common mushroom), raw, contains a whopping 24% of the RDA of vitamin B2, 18% of vitamin B3, 15% of vitamin B5, 16% of copper, 13% of selenium, 9% each of phosphorous and potassium, and smaller but still impressive amounts of vitamins B1, B6, B9, C and D as well as iron, magnesium, manganese and zinc—all for only 22 calories. While we don't count calories, that's certainly nutrient dense! Phytochemicals and fiber are very important for the gut microbiome. And then the gut microbiome breaks down nutrients for us to use. Phenolic compounds (17:50) All antioxidant, anti-inflammatory, and many other beneficial properties. protocatechuic acid. Studies suggest protocatechuic acid is a potent antioxidant that can reduce inflammation, protect the liver from damage, prevent cancer, protect against ulcers, and protect against cardiovascular disease, in addition to both anti-viral and anti-bacterial properties. gentisic acid. Studies suggest gentisic acid has anti-inflammatory, antirheumatic and antioxidant properties, can protect cells from damage caused by gamma radiation, can protect the liver from damage, and enhances antioxidant enzyme activity. gallic acid. Studies show that gallic acid has potent antioxidant effects, reduces inflammation, and may protect against cardiovascular disease, cancer, and infection. In fact, gallic acid may prove useful in the treatment of depression, cancer, and some types of infection. vanillic acid. Studies show that vanillic acid has antioxidant and anti-inflammatory properties and may even act as a pain reliever. It’s also cardioprotective, hepatoprotective, anti-fungal and anti-bacterial. p-coumaric acid. Studies suggest p-coumaric acid can reduce inflammation, reduce intestinal inflammation, regulate the immune system, improve bone density, act as an antidepressant, prevent cancer, protect against kidney damage, and protect against tissue damage caused by drugs and alcohol. Cinnamic acid. Another potent antioxidant, studies suggest that cinnamic acid has antibacterial, antiviral and antifungal properties in addition to protecting against cancer and diabetes. syringic acid. Studies show that syringic acid may protect against cancer, diabetes, liver damage and lung damage. myricetin. Studies show that myricetin is a superstar thanks to its strong anti-oxidant, anticancer, antidiabetic and anti-inflammatory activities. It may protect against neurodegenerative diseases such as Parkinson’s and Alzheimer’s, as well as cardiovascular disease, liver damage, and glaucoma. Myricetin also protects against photoaging, thrombosis, hypertention, allergies and can even act as a pain reliever! catechin. Studies show that catechins act as antioxidants but also boost the activity of antioxidant enzymes. Catechins are also anti-inflammatory and modulate the immune system, anti-bacterial, anti-cancer and can boost metabolism and promote healthy weight loss. Catechin also helps shifting the gut microbiome towards a healthy microbiome from an obese microbiome. Present when they do a fecal transplant in mice. Triterpenes (26:37) Mushrooms are also particularly rich in triterpenes (including ergosterol, ganoleucoin, ganoderic acid and pyrrole alkaloids), which have a variety of properties that are important for cancer prevention, including antiproliferative, antimetastatic, and antiangiogenic. About 80 different triterpenes have been isolated from reishi alone, some of which are known to kill hepatoma cells (liver cancer cells), to inhibit histamine release from mast cells (anti-allergic effect), to have cardioprotective effects (by modulating angiotensin) and hepatoprotective activity. Fiber (29:28) Chitin Chitin is a type of fermentable oligosaccharide fiber made of long chains of a glucose derivative called N-acetylglucosamine with amino acids attached. It can only be obtained from mushrooms and other fungi, insect exoskeletons, fish scales, and shellfish shells. In studies, chitin has been shown to support the growth of species from Bifidobacterium (including Bifidobacterium animalis), Lactobacillus, Akkermansia, and Bacteroides while also decreasing the abundance of the inflammatory microbe Desulfovibrio. In mice, chitin oligosaccharides are also able to modulate the gut microbiota to combat diet-induced metabolic syndrome in mice, inhibiting the destruction of the gut barrier, restoring the Firmicutes to Bacteroidetes ratio to what it was before high-fat feeding, and reversing the decreases in Porphyromonadaceae, Deferribacteraceae, and Coriobacteriaceae and the increases in Rhodospirillaceae, Christensenellaceae, Bacteroidaceae, Lactobacillaceae, Bifidobacteriaceae, Verrucomicrobiaceae, and Erysipelotrichaceae induced by high-fat feeding. At the genus level, chitin fiber dramatically increased levels of Bifidobacterium, Lactobacillus, Akkermansia, and Bacteroides in these mice, while decreasing the abundance of the less favorable Desulfovibrio. In human fecal culture, chitin-glucan fiber also beneficially increases the Lactobacillus/Enterococcus ratio. Chitosan Chitosan is also composed of a long chain of N-acetylglucosamine molecules, but it also contains randomly distributed D-glucosamine molecules linked in a beta configuration. It is only naturally-occurring in the cell walls of fungi, like mushrooms. In mice, chitosan increases gut microbial diversity (along with a general increase in Bacteroidetes and a decrease in Firmicutes) and decreases levels of potentially pathogenic genera Escherichia and Shigella. In diabetic mice, chitosan has also been shown to reshape the microbiota to induce an anti-diabetic effect, relieving dysbiosis by raising levels of Akkermansia muciniphilia and suppressing the growth of Helicobacter. Beta-Glucans Glucans are polysaccharides derived from D-glucose, linked by either alpha-glycosidic bonds (making them alpha-glucans) or beta-glycosidic bonds (making them beta-glucans). Mushrooms are particularly rich sources of beta-glucans (more specifically (1-3),(1-6)-beta-glucans which are different than the (1,4)-beta-glucans in grains like oats), which feed anaerobic microbes in the gut and can significantly increase levels of, butyric and propionic acids (the second best source of beta-glucans is oats). Beta-glucans have been shown to increase levels of Roseburia, Bifidobacterium and Dialister, and in particular the species Eubacterium rectale, Roseburia faecis, and Roseburia intestinalis. In a human trial, foods rich in beta-glucan, increased levels of Roseburia hominis, Clostridiaceae (Clostridium orbiscindens and probiotic Clostridium species), and Ruminococcus species, while lowering the levels of Firmicutes and Fusobacteria were lowered. Levels of acetic, butyric, and propionic acids also increased. In vitro studies have also demonstrated that beta-glucan can boost the growth of Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium animalis lactis. In an extensive review of the health effects of beta-glucan, researchers concluded that this fiber’s actions upon the gut microflora, including enhancing the production of short-chain fatty acids, contributes to its anti-cancer, anti-inflammatory, anti-diabetic, and immune-modulating effects. FAQs (37:44) Taken all together, these unique properties found in no other food groups elevates mushrooms to their own food group! Serving size? Servings per week? Let’s look at the science! Servings are defined same way as veggies, 80-100g, one cup raw (a fist-sized amount) or 1/2 cup cooked. Cancer studies show highest magnitude of effect in relation to frequent mushrooms consumption. Many (but not all) CVD and T2D studies show null effect in context of SAD diet. https://onlinelibrary.wiley.com/doi/full/10.1002/ijc.32591 Compared to participants with mushroom consumption

Episode 391: Non-Toxic Skincare FAQs

Feb 14, 2020 01:11:55

Description:

Welcome back to episode 391! (0:40)

Sarah and Stacy are turning your world upside down this week with Stacy leading the show with science.

This week Stacy pulled the show notes together and it made her really appreciate all that Sarah does.

Sarah feels out of her comfort zone not knowing 100% where this episode is going.

She has to play the role of asking thoughtful questions to push the discussion and she hopes she is up to the challenge.

This week's episode is all about skincare basics.

Stacy will be answering the questions that she receives from people with frequency.

She loves answering these questions as this topic is truly her passion.

However, it dawned on Stacy and Sarah that they have never done a podcast episode where they did a basics show on skincare.

Stacy wants to first remind everyone that this is a science-based show.

Everything that they are going to talk about will have links and references, but Stacy also has a ton of blog posts that dive into these details on a deeper level

 

Product Safety

One of the very first questions that Stacy gets is on natural products. (4:26)

If you are seeking natural, cleaner, safer, better, non-toxic, whatever you want to call it, personal care products, Stacy likes to use the word safe.

Something can say natural but actually contain dangerous ingredients.

Stacy likes to know if a product is tested and is it safe.

There are brands out there that come with a certification of ingredients that they use.

Make sure that you are using brands that prioritize safety.

You can also look up what you are using on EWG.

If Stacy can't find something on EWG, the next play she goes to for information is PubChem.

Sarah shared her feelings on what has happened in the space of personal care products since the marketing terminology isn't regulated.

It is frustrating as consumers to not be able to trust the information that is listed on products.

For more information on this topic, check out this podcast episode.

If you want to support this, text 'BETTERBEAUTY' to 52886 and ask your legislators to support the law that would help change this labeling issue.

 

What is a good skincare routine and why do I need to do it?

Stacy thinks of skincare in three steps. (13:54)

You need to wash, you need to tone and then you need to moisturize.

With washing, you are removing the dirt and the grime that you have accumulated throughout the day.

At the very least, wash your skin in the evening.

One of the keys to washing is to use a wash that is right for you, which depends on what kind of skin you have.

Don't use hot water when you wash your skin, use luke-warm water.

Sarah noted that it is actually really good for your hair health as well to use luke-warm water.

With a toner you want it to seal your pores and create a good balance of Ph on your skin after you wash it.

If you jump straight into moisturize after washing, your pores aren't optimized to absorb and properly utilize the nutrients and hydration that you are putting straight on to it.

Toning really depends on the type of skin that you have.

It is the step that Stacy loves most skin she has sensitive, complicated skin.

Sarah asked if it matters how you are applying toner.

Stacy noted to definitely follow the instructions listed on the product.

The goal of the moisturizer is to hydrate the skin.

Stacy genuinely feels like everyone can do three steps, especially if you are doing this routine at night.

In the morning you can do an abbreviated routine.

Think about a moisturizer that is good for your skin.

There are so many nuances to the skin, so it may take some trial and error to figure out what is right for you.

You are always welcome to email Stacy at stacy@realeverything.com if you need help with this.

She does skincare consults for free.

You may also need to change your routine up as the seasons change.

 

Treating a Specific Condition

If your skin needs something, like if you have acne or rosacea or signs of aging, you want to treat that thing, then you are looking for a treatment for your skin.

Stacy uses a Brightening Facial Oil with her facial oil in the evening.

On the menopause show, Stacy and Sarah talked about the role that vitamin C has on skin health.

Other treatments are the Overnight Resurfacing Peel, Charcoal Mask, and Primally Pure's plumping mask.

Face oils and eye creams would also be considered treatments.

Stacy also uses a spot treatment for zits.

All of these treatments are great, but none of these treatments are a routine.

 

How to reduce dark circles under your eyes?

Dark circles are an indication of a lack of sleep. (36:15)

They are also an indication of dehydration and an abundance of sugar.

Dark circles under the eyes are much more lifestyle-related, where a product won't necessarily solve this challenge.

Stacy can recommend eye creams and masks that may help, but they will not be a solution.

 

Saturated Fats and the Skin

People ask often about saturated fats and the skin.

Stacy is a big fan of coconut oil on elbows and heels and cuticles.

However, there are no active ingredients are nourishing anything on your face.

For Stacy, it caused build-up and acne on her skin.

Stacy recommends tallow because it is very nourishing.

However, fats alone cannot be a moisturizer.

Stacy does add oils to her moisturizer, but she cannot use any saturated fats to her skin.

Sarah gave a shoutout to Buffalo Gal's skincare products.

Be careful of quality here and know where your products are coming from.

Oxidation in oils has been known to potentially cause aging in skin.

Stacy found a fascinating study on plant oils for cosmetic use.

 

How much does diet play a role in your skin health?

Can I just use a skincare product instead of changing my diet? (44:51)

You cannot just put something topical on and think that from the inside out is not going to show.

When it comes to skin health, one of the most important metabolic bi-products that our bacteria products are short-chain fatty acids.

They are used as fuel for cells, and they are the dominant fuel for our gut cells.

Gut bacteria control the immune system, they produce neurotransmitters, they control genetic expression related to metabolism - and feed into every system in the human body.

Sarah further explained the relationship between gut barrier health and skin health.

The best thing we can to support a healthy gut microbiome is to eat a huge range of fresh fruits and vegetables and a lot of them.

In addition, we should be eating seafood and have a nutrient-dense diet.

The foods that tend to be the biggest triggers for skin are dairy, sugar, and oxidized oils.

Things to add to help your skin are collagen, probiotics, drink more water, and red light therapy with Joovv.

You may also need to explore the use of an elimination diet to see if you are properly absorbing your food.

Stacy recommended testing the use of AIP, GAPS, SED, or strict Paleo for 30 days to test to see which foods are causing digestive issues.

Pull it back to base level, get the things cleared up, and then add it one food at a time to test how your body responds.

For more on elimination diet protocols, check out this episode.

 

What are the nutrients to add more of?

There is this huge range of nutrients that are labeled as non-essential.

However, the more you consume these non-essential nutrients, the more you lower your risk of every chronic illness.

We need those non-essential nutrients to be healthy.

We need to value non-essential nutrients as much as the essential nutrients.

Adding in omega 3 fatty acids will help reduce inflammation from the higher omega 6's in your body.

Sleep, hydration, and sunlight are also helpful pieces when it comes to nutrient absorption.

On the menopause podcast episode, Sarah had shared information from a study where nutrient deficiencies increasing the symptoms of dry and aging skin.

Vitamins E, C B12, B6, D, and A are all important for aging skin and dry skin. 

The shorter list is E, B6, A, Zinc and vitamin C. 

Vitamin A, vitamin D and zinc are important for all barrier tissues.

These are the ones that Sarah thinks are especially important to pay attention to. 

If you take a food journal and keep track of your micronutrients for three days, it can be surprising to see where we are falling short.

 

Where do I start the switch? 

When you are thinking about how to prioritize, focus on what you are using on the largest parts of your body.

Stacy also recommends focusing on products that you would breathe in or consume. 

So things like sprays, mists, lipstick, lipgloss, and things that you put on your hands you need to pay attention to their quality. 

 

Closing Thoughts

If you are interested in switching to safer products or are wanting to try Beauty Counter products, February is a great time to do it. 

Stacy is working to earn a spot in the MARCH FORTH Washington, DC event. 

She earned one of the coveted spots two years ago, which you can learn all about here.

The week that this episode airs (from February 12 through the 25th), if you get either a regimen or a collection, you get a free gift with it.

Stacy is happy to consult without any pressure if you or a loved one is having trouble with your skin.

Sarah emphasized that this is about achieving a very important goal as an educator for people who are in charge of policies.

Stacy finds is appalling that America is so behind in personal care product regulations. 

No matter what, Stacy is going to push to get there. 

She thanks the listeners for whatever they might do, but again, there is no pressure if you aren't interested.

Again, if you are interested, you can email Stacy at stacy@realeverything.com or you can shop at beautycounter.com/stacytoth.

At checkout, make sure you see Stacy's picture or select her name at checkout.

The free gift will automatically go to your cart. 

Remember you can send follow up questions on either Sarah or Stacy's social media channels, or you can submit questions using the content form on their sites.

Again, Stacy and Sarah greatly appreciate you taking the time to leave a review or share an episode with a friend who you think would be interested. (1:11:36)

Episode 390: When do we re-do the elimination phase of the AIP?

Feb 7, 2020 55:22

Description:

Welcome back to the Paleo View, episode 390! (0:40)

Stacy has fully recovered and has finally found her groove in life again.

For Stacy, routine brings her a lot of joy.

She feels like she has been working the work-from-home mom life!

Sarah is coming out of a kid activity focused weekend, which was very busy.

Robotics club has taken over, and Sarah is looking forward to soon getting back into their normal routine.

Sarah took a proud mama moment to share on her daughter's latest accomplishments.

This week's show is inspired by another great listener question.

 

Q & A

Mackenzie says, "I first just want to say your podcast is my go-to for everything in my life! (7:40)

I now live for my Thursday afternoons so I can listen to the newest podcast!! 

My question to you is: I did AIP and reintroduced many foods.

Now I'm basically paleo with few other exceptions, but I recently had blood work done and my DHEA and thyroid levels have dropped.

I'm working with my naturopath now to get back to my normal, but I didn't know what I could do at home to help as well.

Should I go back to the elimination phase of AIP? Any help would be great. Thank you in advance!!

Stacy wants to first reiterate that we all go through these phases in life when stress and different lifestyle factors affect how our body reacts to what it can tolerate.

Every person who has done this process goes through this challenge at some point in their life.

Stacy and Sarah both also feel that it is common to see people get test results that aren't reflective of any symptoms they are experiencing.

This makes it difficult to know what to eliminate when you don't have symptoms to manage.

One of the amazing things about the autoimmune protocol is that the structure of it is set up so that we can really learn about our own bodies and triggers.

We learn our own tolerances to the individual foods that have been eliminated.

Really going through the autoimmune protocol and going through reintroductions methodically allows you to take this as a learning experience.

 

Re-Introduction

What do you do when you experience a trigger? (11:09)

In an ideal situation, we have learned what works really well for us from our reintroduction phase.

We incorporate these foods on a daily basis and feel really good consuming them on a regular basis.

Then there is a second group of foods that are sometimes foods, that we tolerate when everything else is dialed in.

When we are eating a nutrient-dense diet, our stress is managed and our activity levels are appropriate, these foods don't affect us.

However, when anything starts to slip, our body will act negatively to the sometimes foods.

If Mackenzie has a good grasp on that list of sometimes foods, Sarah recommends that instead of going back to the beginning of the elimination process, to refer to that list.

Then take out the sometimes foods, the foods we know aren't helping us.

On the flip side, it can be common for people to start out with a methodical reintroduction process, but then have so many successes that it turns into a free-for-all.

If this resonates with you, don't feel bad. This is a very common experience.

Don't feel like you have failed reintroductions if this is what happens to your reintroduction process.

If you are in a position where you don't know what foods you've reintroduced are completely working for you, versus sometimes food, and you are faced with a health set back, you may need to go back to full elimination.

As you recover from the health set back, take that as your opportunity to be more methodical about reintroduction.

So the next time, and there will be a next time, you will have the food classifications that will help inform you what to do when you have a setback.

 

A Third Scenario

There is a common third situation as well.

Is there a facet of the autoimmune protocol where the focus on implementation can be more carefully monitored.

The nutrient-density piece can be a stumbling block for a lot of people.

An aversion to organ meat, shellfish or even to vegetables and fruit outside of a core group, can be fairly common.

The other approach to a health setback is to have a look at this maintenance AIP and evaluate the core principles.

Is there a core principle that you are not implementing to the best of your ability?

Is there an area where extra focus and/or commitment could be used?

Nutrient-density is one possible area.

You could not be eating enough fruits and vegetables, organ meats, seafood, letting your sugar intake slide, not be getting enough fermented foods, etc.

If you are trying to lose weight, you could also have too big of an energy deficit that is negatively impacting you.

This could mess with your hormones and drive inflammation.

You could be eating too few carbs.

Pay attention to the micronutrients, pay a little bit attention to the macronutrients, and take a look at your diet.

Are you getting the nutrients that your body needs?

This question should be asked regardless of whatever diet you are following.

Getting the nutrients that our body needs for all of the chemical reactions happening in our body is the primary criteria of whether or not a diet is a health-promoting diet. 

Bioindividuality is reflected in intolerances to food toxins and antinutrients.

 

Collecting Personal Data

Sarah likes to periodically check-in and do a two or three-day food journal.

She uses an app called Cronometer.

This allows Sarah to check in on her intake to see if she is meeting her body's nutritional needs.

We can still maintain a focus on nutrient density and sufficiency even with lots of successful reintroductions.

Meal timing is also an important thing to pay attention to.

Are you eating breakfast? Are you grazing?

For hormone regulation, it is better to eat distinct meals and have a five-hour space between them.

If you are eating too close to bedtime, that can also interrupt sleep.

Don't just look at the foods on your plate, also look at how you are balancing them together to form complete meals, and eating them at separate time points can support healing as well.

Then there are all the activity and lifestyle things to look at.

For Sarah, her flairs are always driven by lifestyle factors slipping.

High stress is her trigger, but all of her lifestyle stuff falls apart together.

Eventually, these things will impact her diet as well, because they are all linked together.

Take a good look if there is something that has impacted your diet and lifestyle choices?

Have you let some aspect of the AIP lifestyle slide?

Have external factors influenced your ability to implement the AIP lifestyle?

Take a critical self-reflection at how you are implementing the key principles of AIP and take a look if there is something you can dial back in.

 

Another Piece to Look At

Compliance consistency with medications and supplements is another piece of the puzzle to look at.

Very commonly on AIP, we are working with healthcare providers that have a root cause approach to supporting our health.

They will have likely recommended a prescription medication or a supplement regimen in order to address an underlying factor that is contributing to our health factors. (26:17)

It is human nature that the better you feel, the more likely you are to skip doses or forget.

If you feel good, it is easy to forget the thing that helped you get there.

Sometimes it is appropriate to wean off of medications and supplements, but you would do that under medical supervision so that your doctor is monitoring you for potential problems.

If you want to try to discontinue any of your medications or supplements, talk to your healthcare provider.

When we aren't consistent with our medications and supplements, there is a slow erosion process that we don't realize until we are pretty far down the path.

This is another space where you need to ask yourself, are you doing the things you know you need to do to support your best health?

You can answer this question by going back to full AIP with a full elimination phase.

You could also cut out the sometimes foods and see how you feel after removing those.

 

Lifestyle Factors

Or you could go back to the lifestyle components, specifically the stress and sleep, and focus on fine-tuning those.

Stacy took a moment to clarify the different kinds of stresses that can be on your body.

Over the last few months, Stacy put stress on her body when she traveled by plane, got a tattoo, and got the flu.

There are things that happen to your body that you cannot simply correct by going to yoga.

When you are thinking about your life, it is more than just deadlines, bills and teenagers that are causing you stress.

Stress is broadly defined into four categories.

There are psychological stressors, physical stressors, sensory stressors, and environmental stressors.

Sarah shared a bit about her health setback and the many stressors that compounded to cause that setback.

She is still working to recover, and it will continue to be a long road ahead.

Some stress we think we have no control over, but we do.

Other stressors we know we have control over, and there are other things that we have no control over.

It is important to be as proactive in our stress management as we can be.

Give yourself grace and remember that sometimes things happen beyond our control.

Try your best to respond and not react during these times.

Stress is such an important piece of the puzzle that is hard to recognize until we have taken it seven steps too far.

It is also one of the hardest hurdles to overcome when stress is driving a health setback.

Stacy shared a bit more on her experience, and an important lesson and triggers. (39:53)

If you can't feel additional stress in a way that affects you, it means you already have too much stress on your plate.

This is something we all have to work on and it changes and evolves as our life changes.

There is no shame in needing to go back to an elimination phase of AIP, or needing to sleep more, or focus on nutrient density.

What you are doing is supporting and loving yourself.

This is not a linear progression, it is a life that has variation.

Stacy thinks it is a reminder that you are living a full life if you are experiencing these ups and downs.

 

Getting Extra Help

What do you do if you are the opposite and have used AIP successfully, but don't have a functional medicine healthcare provider?

This would be a great time to start working with one to help dig a little deeper and do the tests that will help to inform you on a deeper level. (44:37)

It is great that Mackenzie is working with someone who can help her explore this setback from a healthcare professional standpoint.

There is a lot that can come from a dialed-in diet and lifestyle, but it is not everything.

It is common in this lifestyle to need something that cannot come from diet and lifestyle alone.

Sarah reminded listeners, that a key point to wrap up on, is that it is very important to know the in's and out's of the protocol.

One of the things that can help you navigate this all, is understanding the science behind the facets of the autoimmune protocol.

Sarah designed her AIP lecture series for exactly this.

It is perfect for both long-time AIP veterans and those who are new to this protocol.

Sarah is only teaching one series in 2020, and there is still time to hop in on the session that will start on March 9.

You will have lifetime access to the materials.

Sarah personally interacts with every student to answer their questions and support them in their journey.

She works hard to make it the best experience that is available to those in need of AIP support.

Paleo View listeners can get $100 off their tuition using the code 'PaleoView'.

A lot of the health challenges that we face can be aggravated when we add emotional stress to the situation.

Educating yourself and building your confidence will help in big ways.

Stacy reminded listeners that the emotional stress caused by setbacks is one that you can help to minimize by getting the support needed to build your confidence.

 

Closing Thoughts

Sarah said that in summary, knowledge is power.

Stacy hopes that you will share this podcast with others if it was helpful to you.

Please also leave reviews so that others will have access to the information.

Stacy and Sarah will be back again next week.

Thanks for listening! (54:47)

Episode 389: How do I optimize calories out?

Jan 31, 2020 01:08:03

Description:

Welcome back to episode 389 of The Paleo View! (0:40)

Stacy is human again and excited to dive into this week's topic.

Sarah is feeling very fortunate to have maintained her health during this nasty cold and flu season.

Stacy is thrilled that her recovery was a quick one.

Matt graduated from Postal Academy first in his class and Stacy is feeling so proud of him.

It has been a new world for Stacy and the boys as they all adjust to Matt working out of the house.

Sarah and Stacy took a brief walk down memory lane, remembering the moments from their childhood when their mothers would break out into songs.

 

What Inspired this Show

This week's episode was inspired by a listener's question and came from a woman who attended one of Sarah's workshops last year.

It is a follow-up question from the healthy weight-loss session that Sarah hosted.

The entire session is available as an online course on Sarah's site.

It has a focus on not just how to lose weight, but how to lose weight in a healthy way so that it is easy to maintain that loss.

The science tells us that every weight loss diet is effective.

The trick is that maintaining that weight loss for the vast majority of these diets is flawed in that they are designed to eventually make us fail.

Most weight-loss diets will result in two things.

One is the reduction of our basil metabolic rate, which means we need fewer calories and burn fewer calories at rest.

And two, ghrelin (our hunger hormone) is increasing.

So we need fewer calories to keep going on our weight-loss journey, but we are getting hungrier and hungrier.

Instinct kicks in and you can't muscle through that situation forever.

This is when most people end up yo-yoing.

Sarah's online course was designed to bust a lot of diet myths, as well as set the groundwork for understanding how to set smart goals and structure diet and lifestyle and lose weight in a sustainable way.

This question from Lauren is a follow-up question to that information.

 

Joovv

Before Stacy and Sarah jump into the science and the show, they want to take a moment to thank this week's sponsor, Joovv.

Both Stacy and Sarah love their red light therapy, and they have been a long-time sponsor of the show.

Sarah actually wrote a blog post about the role that red light therapy can have on weight loss.

There is some preliminary evidence that the infrared wavelengths that Joovv provides can help regulate hormones.

The red wavelengths can help to liberate fat from fat cells.

There are also inflammatory benefits, skin health benefits, and so much more.

Joovv is another tool in our big toolbox in terms of promoting healthy weight loss.

 

Q&A

Lauren says (14:10):

I went to The Paleo Mom's workshop in February 2019 and it was lovely.

At the workshop, we talked about working out and hunger hormones.

When we talk about exercise and weight loss, is there science behind high-intensity workouts that you burn calories throughout the day (after the workout) if the workout is intense enough?

OR do you simply burn the calories DURING the workout and it stops there?

I’ve read that there isn’t much science behind this theory (but I think it may be a hypothesis?!) 

Sarah is very excited to answer this question because there is a lot of science on this.

A hypothesis is not just a guess.

You look at what is currently known and either work to explain what is happening, or expand what is known by predicting what will happen if the conditions right.

Sarah broke down the difference between a hypothesis and a theory.

There are a couple of studies now that show that if you achieve the same caloric deficit over time, we feel hungrier and that hunger magnifies over time.

Whereas when you achieve that same level of caloric deficit through exercise, our hunger is the same as if we didn't have a caloric deficit.

This is a very important thing to know in terms of weight loss.

Diet is important from a lean muscle mass preservation effect and from a nutrients for supporting metabolism as we are burning fat.

The research published in 2016 on the Big Loser contestants that proved how problematic this dual effect is.

The more physically active those contestants were after the season had ended, the more likely they were to maintain their weight loss.

Exercise provides this interesting benefit to hunger, but there is more to it than that.

Losing weight is not as simple as calories in versus calories out, but calories do matter.

A caloric deficit is required to lose weight.

Where exercise comes into play in addition to helping to regulate hunger through weight loss, is hormone regulation.

It improves insulin sensitivity, preserves lean muscle mass, a metabolic boost is stimulated, and exercise has been known to improve the gut microbiome composition.

The pieces mentioned above have been broken down throughout the history of this show.

Please reference these previous episodes for more information:

140: THE DANGER OF KETOGENIC DIETS 195: THE LATEST IN WEIGHT LOSS RESEARCH 196: THE OBESITY PARADOX 197: CARBOHYDRATE INSULIN HYPOTHESIS 198: WEIGHT LOSS FOLLOW UP 305: WHY INSULIN IS IMPORTANT & AWESOME! 353: BEACH BODY YO-YO 386: INTERMITTENT FASTING

 

More on Exercise

Generally, exercise that has been traditionally viewed as cardio, generally results in more calories burned per hour when we are doing it.  (28:16)

There are some exceptions, like when very heavy weight lifting can burn as many calories as running.

However, there is a lot more data on cardio available.

Any time that you add load (like hiking with a backpack), burns way more calories than hiking without.

How many calories you burn in a workout is dependent on a number of things.

Overall, on average, cardio burns more than traditional strength training activities, with the exception of weight lifting at a very intense level.

There is a vast body of research showing that we do get a metabolic boost that can last hours after exercise.

How high the boost is, is typically related to how intense the exercise is.

How long it lasts, is related to the duration.

In the last few years, there have been studies that have been trying to expand on these understandings.

Some studies have shown that short bursts of activity can have a really dramatic boost on our metabolism after we are done exercising.

One study, in particular, looked at two-minute sprints on a stationary bicycle, with three-minute rest periods in between.

The same participants either did one, two, or three of these circuits.

The study showed that they had a significantly increased metabolism.

If they did three of those two-minute sprints, their metabolism stayed elevated for four hours afterward.

There is definitely an impact based on how much we do, but there is a boost no matter what.

There was another study where cyclists worked at approximately 80% of their VO2 max (which is a heavy workload) for 45-minutes.

These participants had a metabolic boost that lasted 14-hours.

Most studies show that by 24-hours later, our metabolism returns to normal.

However, there was a study that looked at 80-minutes of cycling at 70-75 VO2 max, and their metabolism was still 5% higher than their BMR 24-hours later.

 

Strength Training

There have been some really interesting studies looking at circuit training.

The boost in our metabolism that we get from strength-training appears to last a lot longer than the boost that we get from cardio.

Studies have shown a range in metabolic boost from weight-lifting ranging from 16-hours, to 24hours, and even up to 38-hours.

Sarah broke down the studies in greater detail, showing how the results vary based on how the study is structured.

When we do strength training, there seems to be a much longer tail in terms of how long metabolism lasts.

There have even been studies that have compared circuit training to treadmill training.

They have shown that the initial level is higher from resistance training.

The metabolic boost from weight lifting is higher and lasts longer.

This makes a fairly strong case for the metabolic benefits for weight-lifting, resistance-type training.

In addition, over time this increases the basal metabolic rate through building more muscle.

Overall, Sarah thinks it is a great idea to do both.

Sarah found a few of the studies looking at volume to be particularly interesting (39:13).

After reviewing the findings, Sarah feels that there isn't yet enough information to tell if more volume or more intensity equals a bigger metabolic boost.

 

Combining the Two Forms of Training

There are a couple of studies showing that if you do cardio first and then your resistance training, you actually burn more calories during your workout.

Doing the same amount of work, the difference is substantial.

Sarah again broke down the details of the research into greater detail.

Stacy shared her experience with picking a lane when it came to weight loss versus building strength.

You need to know what your priorities are before jumping into a routine.

Sarah wanted to highlight a key detail that we are talking about relatively small differences over the course of 24-hours.

It is most important to set yourself up with an activity that you like that you are most likely to stick with.

You need to feel good about it, and your body needs to like it.

It is also very important to keep your intensity and your sport at something that is sustainable.

Exercise is an important component of healthy weight loss, but it is also an important component of healthy living. 

Stacy emphasized the importance of finding something you really enjoy doing.

It comes down to habits.

Make sure that you feel your best and are actually excited to do the exercise you have committed to doing.

 

A Deeper Look Into the Details

There is one more study that Sarah would like to discuss.

Interval training has been shown to provide a bigger metabolic boost.

So combining that short-burst, intense type cardio with rest periods and with strength training, definitely provides the biggest metabolic boost.

This final study found that going back and forth between cardio and resistance training did provide the highest metabolic boost that lasted the longest.

The study also confirmed what was found in previous studies, regarding the benefits of doing cardio before weight-training, versus the other way around.

Sarah found this study's findings on perceived exertion to be very interesting as well.

The study found that the lowest perceived exertion was doing the endurance training first, and then the resistance training. 

Sarah would love to see more data on this, and is actually working on a blog post on this. 

The takehome is that exercise does boost your metabolism. 

It will be a lot higher for depending on the type of exercise, how intense it was and how long it lasted.

This is on top of all the other benefits of exercise.

Like restoring insulin sensitivity, supporting liver health, the benefits to the gut microbiome, the hormonal impact, and so much more.

 

Other Ways to Boost Metabolism

There are other things that are known to boost metabolism. 

Digesting protein increases your basal metabolic rate. 

This is true for any diet; if there is a big caloric restriction, we are burning muscle.

The only thing that preserves muscle through weight loss is the combination of eating a high protein diet with doing some resistance training. 

You can actually build more muscle through weight loss with this combo. 

Eating about 30% of calories from protein has been shown to be very beneficial to both weight loss and supports the maintenance of weight loss. 

Drinking a big bottle of water can also boost our metabolism.

Getting enough sleep is really important. 

There is a huge link between inadequate sleep and risk of weight gain and obesity.

 

Closing Thoughts

The real take-home message is that exercise is important.

It is important whether or not you are trying to lose weight, maintain weight loss, or maintain your health.

One of the episodes that Stacy forgot to mention as a favorite is episode 367.

Stacy took a moment to reiterate that weight loss can be for health and it can also be for aesthetics. 

If you feel like you are failing at your weight-loss goals, this might be a mental shift as well as a physical shift that is needed.

Referring back to that episode may be a great resource if you are having those feelings.

It has definitely been a journey for Stacy to reach the point where she is longer working to be thin.

Red-light therapy is one of the ways that you can both tweak how you feel mentally and physically. 

When Stacy starts her day with red-light therapy, she mentally feels better. 

She finds that she is prone to make better choices when she gets that boost in the morning. 

If you feel like you are struggling, this might be something worth exploring.

One of the things that Sarah did to start her recovery from her health crash was to dedicate time to red-light therapy with her Joovv

The way that Joovv has combined the two wave-lengths is genius. 

The wavelengths complement each other in so many different ways, in regards to our health.

What Sarah finds most beneficial, is the effect that red-light therapy has on her stress management. 

If you are regulating your stress response every morning, it will help you avoid making choices as a response to stress.

Sarah and Stacy both love Joovv and hope that listeners will go check them out here

Joovv is currently having a big sale, so be sure to check out those limited-time offers.

Thank you so much for listening!

If you think someone else might be interested in this show, please share it. 

Please also leave reviews so that others can find this episode. 

Thank you again for listening! Stacy and Sarah will be back again next week (1:06:18).

Episode 388: When You Get Sick

Jan 24, 2020 12:18

Description:

Welcome back to The Paleo View listeners! (0:40)

Stacy is using all the energy she has to welcome you to this week's podcast.

Over the last few days, Stacy has been working hard to take care of herself as she recovers from being sick.

She has turned off her phone, taking lots of time to rest and she honestly does feel so much better.

This is now day 3 of what Stacy thinks is the flu.

Stacy thinks a recent trip for work is what exposed her to get sick.

The day this episode was recorded was Matt and Stacy's 18 year anniversary.

Sarah has also been fighting off a head and chest cold.

While Sarah knows it is very early on in the cold and flu season, she feels that her family has been very fortunate so far.

 

The Realities of Getting Sick

When you get sick it doesn't mean you have failed as a human, it just happens.

Eating a really healthy diet and having a really dialed in lifestyle does not actually make you impervious to infectious organisms.

There is this myth that if you do all the things you won't ever get sick.

Sarah thinks that this really ignores the fundamental nature of modern life.

There is no way to have an immune system that is functioning so spectacularly that nothing ever gets through its defenses.

Some are absolutely more resilient than others with regards to infectious organisms, and there is definitely a genetic component here.

When we get sick it is partly related to the mutations in the virus that is going around and where you are in the cycle of the virus spreading.

It also depends on your stress levels and how in sync you are living with the sun and how much sleep you are getting.

Yes, nutrient density matters, but it is like a helmet.

It won't necessarily stop you from falling off your bike, but it will protect you from damage.

Doing all these diet and lifestyle things will definitely add a protective layer when it comes to infectious organisms.

However, it is not wearing full body armor on a bike.

 

Last Week's Episode

Stacy did want to take a moment to apologize for last week's delayed episode.

We had a snafu with our ability to load the podcast audio file to our host.

There was a delay.

The people who reached out and were concerned about Stacy and Sarah, thank you for being so kind and thoughtful.

 

Closing

And thank you for your patience with Stacy this week while she continues to take the time to heal.

Sarah has already done the research in preparation for next week's show and it is going to be a very interesting one.

We all wish Stacy a speedy recovery!

Apparently it is bad luck to cross both fingers for good luck. You can only cross your fingers on one hand.

Thanks so much listeners!

Stacy and Sarah will be back next week with good info! (12:00)

Episode 387: Starting AIP on a Budget

Jan 19, 2020 01:02:35

Description:

Episode 387: Starting AIP on a Budget  

Welcome back to The Paleo View! (0:40)

Stacy is so excited; life is great.

Matt and Stacy went through some hard times in life for a while, and she is in awe to be going through a really great season in life right now.

Sarah's family made two resolutions together as a family.

The first is to do an outdoor activity together as a family every weekend.

The second is that they would do meditations together as a family, and they are using the app Headspace for this.

They are doing them before bed, and for five minutes.

Stacy is excited to help Barbara this week.

A reader question came in that inspired this week's episode and is a unique challenge for both Stacy and Sarah to answer.

Sarah loves the idea of getting back to basics and talking about what it is like to start AIP for someone who is new.

 

Listener Question

Barabara is 75 years old and is on social security.

She wants to do the autoimmune protocol, and her question is:

How can I do the AIP diet? Where do I begin?

Sarah thinks it is awesome to take a step back and to talk about where it is best to put that initial effort at first.

One of the things that most resonated with Stacy when starting her AIP journey, was to think about what she is adding in versus what she is taking out.

The thought process is that we're adding in nutrient density.

As a reminder, nutrient density is that for every calorie you are eating you are maximizing the amount of nutrients you can get for that food.

That the food is high in fiber, or other minerals and vitamins, different kinds of things that are adding value to your health.

We are adding in nutrient density to nourish and heal our bodies so that we can feel our best.

 

The Starting Point

As someone who is just starting and where to begin, we are just trying to nourish the body to feel it's best and taking away the things that cause the inflammation and the auto-immune systems.

A diet is not healthy or unhealthy based on what you avoid.

So Sarah likes to talk about any diet from the standpoint of what we eat, versus what we avoid.

Sarah thinks that as we go through the steps on where to start with AIP, it is very helpful to adopt a positive focus on what we do get to eat.

It is a subtle shift in mindset, but it can make all the difference.

We need to not just think about the autoimmune protocol, but the mindset around food in general.

This sets us up for a journey, as opposed to a dietary intervention that is going to be on for a while and then off.

Working to find a maintenance diet that is going to work for you as an individual is key.

AIP is designed as a thorough template to get to that point.

 

Lists & Labels

Sarah feels that the next step is food lists. (12:12)

It is necessary information to know what to eat and what to avoid.

There are free lists on Sarah's site, and in this eBook there are very thorough lists as well.

Sarah created that eBook to be very comprehensive to expedite the application of AIP.

From there, Sarah thinks developing the skillset of reading food labels is important.

Using the food lists to inform you, and then reading labels to build awareness.

Go through the pantry, and put anything to the side that is Paleo but not AIP.

Even those who aren't necessarily new to AIP will find it very helpful to revisit ingredient lists and check the prep details with restaurants.

Stacy likes to think of AIP as an elimination diet to see what works and what doesn't work for your body.

The goal is for it be for a set amount of time to help your body to heal.

It doesn't have to be a forever thing.

 

Meal Planning & Prep

Sarah likes to put her AIP lecture series students through an exercise to help with this process.

The students look at the meals they already eat that are very close to AIP, and look for the little swaps they can make to adapt the recipe to be fully AIP.

Look at what you are already cooking and love and look at where you can make a small change.

You can build from there once you have those favorites.

Sarah also noted that now there are so many amazing AIP resources available on the internet.

There are AIP cookbooks you can buy, but there are also so many AIP recipe bloggers that have content available for free.

When selecting your go-to recipes, think of what will realistically work for your lifestyle and schedule.

Shop from your pantry and freezer to check what you already have when building out your meal plan.

When you shop, adjust bit by bit as opposed to stocking up on all the things at once.

Find a blogger who likes the kind of things that you like and they will offer recipes that follow suit.

Stacy noted that it is an easy step to double a recipe so that you can freeze and save for later.

These back up meals will go a long way to add convenience into your elimination diet process.

 

The Learning Curve

If you are someone who usually eats out, you will need to get use to eating from home for a bit where you can maintain control of your ingredients.

This will help you avoid the risk of cross-contamination.

Eating from home is also simply cheaper.

As you get further into your modifications and your journey, you will be able to decide if you want to reinvest your dining out budget into higher quality foods.

Getting use to shopping, cooking and planning ahead is part of the learning curve of AIP.

Stacy noted that we also need to be able to ask for help when we need it.

There are going to be a lot of dietary adjustments to simply be aware of and patient through.

 

Lifestyle Elements

While there are a lot of dietary changes to be made, people sometimes get 100% focused on the diet aspects alone.

However, lifestyle is super important for immune regulation as well.

The two most important things from a lifestyle perspective to commit to in the early phase is setting a grownup bedtime and sticking to it.

The ideal bedtime is eight to eight and a half hours before you need to get up in the morning.

This needs to account for the time it takes you to fall asleep and any restless periods during the night as well.

If this is a big change from where you are currently at with your sleep, you are going to want to add on twenty minutes every few days until you hit that goal.

Starting that commitment to getting enough sleep in the early phase is very important.

Getting enough sleep will also help with hunger and hormone regulation.

The second piece that Sarah recommends is committing to a twenty to thirty-minute walk outside every day.

If you are a really active person, Sarah reminds anyone who is looking at AIP that avoiding strenuous activity is part of the protocol.

Strenuous or prolonged activity is inflammatory.

If you are someone who is sedentary and works at a desk for long periods throughout the day, make sure you are getting a movement break every 20 minutes.

Stacy shared why she recommends water aerobics as a great movement option for someone following AIP.

This idea is about starting to increase movement, not necessarily about hitting a cardio goal.

Ease into the diet without ignoring lifestyle.

Sarah thinks that one of the best things people can do in order to set themselves up for success with AIP and beyond is to educate yourself on the protocol why's.

Doing so will allow you to understand where the gives and takes are.

Knowing the details will help you troubleshoot when you need to, stay motivated to keep going, when and where to refine, etc.

A common misstep that Sarah sees is when people combine protocols.

Don't make it harder on yourself than it needs to be.

If you are doing AIP, stick with that and see how it goes.

This is why Sarah developed such thorough resources for AIP, specifically The Paleo Approach and the Autoimmune Lecture series are great tools.

Sarah is only teaching once lecture series in the year ahead, which will start March 9.

The code 'PaleoView' is still active and will get you $100 off your tuition.

 

Budget Limitations

There are places where it is harder to get fresh produce.

You will need to be proactive in these areas and look for produce delivery or CSAs.

If it is a budget component that is impacting your access to produce, Sarah recommends not worrying about organic.

It is still important to focus on nutrient-dense foods even if they aren't in the ideal form.

Sarah has what she calls stretch vegetables that are foods that help to stretch a meal.

These items are cabbage, winter squash, and sweet potatoes.

You get a lot for the price per pound on these items.

The most expensive AIP ingredients are the purchases used for AIP treats.

These are nice for feeling like you are not giving something up, but these treats aren't necessary for healing.

It will not take long for your palette to adjust to fruit being a treat.

Eating AIP on a budget is absolutely possible.

Most CSAs and farmer's markets now take food stamps, so explore this option as well.

Other than that you are doing the best you can.

Frozen fruits and vegetables tend to be better than fresh because they are picked ripe and frozen right away.

If you are going to do canned, just make sure you read the labels.

Sarah suggested other ways to cut grocery costs.

Stacy suggested bananas, plantains, and carrots as other stretch foods that they always have around.

Onions are another food that Matt and Stacy try to add to everything.

 

Reintroduction 

AIP is a collection of tools that are about expediting healing because you are flooding the body with nutrients and eliminating the most likely dietary triggers of your autoimmune symptoms.

This toolbox also gives you the tools to understand your own body.

Reintroduction will teach you what foods you can eat for your body, and which foods you can't.

When approaching reintroduction, focus on the foods that are going to add the most nutritional value to your diet.

However, there is a case to be made in this situation to introduce budget-friendly foods. 

Reintroduction is a phase of AIP.

First, you work on nutrient density and you eliminate possibly problematic foods and work on lifestyle. 

Then you try reintroductions and learn about your body.

You then find something in between that works for you, your body, and your budget. 

Sarah thinks of this stage as the maintenance phase. 

Think of your AIP as a journey, don't hit your head against the wall before troubleshooting or refining. 

If you are getting to three or four months and not seeing any improvements, that's when finding a great doctor to work with or an AIP certified coach will help you troubleshoot.

 

Closing Thoughts

The AIP is a lifestyle that is centered around understanding your own body. 

There is a huge piece of this about developing lifelong habits. 

Understand that there is no cure to autoimmune disease. 

Following the AIP can put some conditions into remission.

However, there are a lot of variables that contribute to reaching this step. 

Autoimmune disease is a moving target.

We have to be vigilant and aware; ready to dive in when needed.

It is a wonderful collection of tools that allow you to navigate health challenges in the future more successfully. 

Stacy recommends finding a community. 

Sarah even has an The Paleo Mom Community Facebook group where you can connect with others for support and encouragement. 

Having a support system will go a long way to help make this sustainable long-term. 

Stacy and Sarah wish Barbara well and thank her for the great question she submitted!

The hosts will be back next week!

Please be sure to share with others who you think would be interested in this week's episode, and leave a review in whatever platform you are using to tune in.

Thanks for listening! 

Episode 386: Intermittent Fasting

Jan 10, 2020 50:24

Description:

Welcome back to The Paleo View! (0:40)

Stacy is so excited that both she and Sarah were able to take a bit of time off around the holidays.

She hopes it was as restful for Sarah as it was for her!

Yes, Sarah took a real break.

Her family went winter camping and she completely disconnected and fell off the grid.

Sarah feels like she is getting back into a routine, especially now that the kids are back at school.

She is feeling that she has so much more focus after taking a brain-break.

Matt and Stacy are training to be foster parents and will complete that training at the end of January.

They hope to open their home to whoever will need it in the upcoming months, and this is why they are not moving to Florida.

Stacy feels they have a great support system in Virginia, which is why they are opting to stay there.

Matt officially started his first day as a mailman with the United States Postal Service this week.

They have had a lot of change going on in their family, which they were prepared for as 2019 came to a close.

As Stacy covered, this role is the perfect fit for Matt for very many reasons!

Sarah is super excited about all the changes on Stacy's plate.

On this week's episode, Stacy and Sarah are going to talk about intermittent fasting (IF).

Stacy does have personal experience with IF, but she comes at it from a very unique perspective.

This is a very hot topic and if this is something that someone is considering, Stacy and Sarah want to help guide them to the latest science. (8:01)

Intermittent Fasting was a very meaty topic for Sarah to dive into, and she even wrote a new blog post about the subject as she was preparing for this show.

There has been so much new research in the last two years that answers a lot of questions that needed to be answered to understand if the hype around IF is warranted.

 

The Science on Fasting

Sarah first shared the history behind how intermittent fasting came about.

Taking these historical findings, the research used rodent studies took a deeper look at IF in the '90s and early 2000s.

It was really exciting research with exciting findings!

Rodents on IF either lost body fat or total body weight.

They also have improved insulin sensitivity, reduced fasting glucose and insulin, their blood pressure normalizes, and they have lower levels of inflammation.

Sarah shared how combined with these studies, IF blew up as a dietary resource thanks to how people were sharing about their results on the internet.

There have only been about a dozen well-controlled human studies on the results of IF.

Intermittent fasting can be done in a few different ways, with there being two main ways that are most popular.

You can restrict your feeding window, or fast on alternate days.

The time-restricted feeding window is the most popular and is what is most promoted on the internet.

The initial studies on this showed that on average alternate day fasting naturally reduces your caloric intake.

As reported in the few studies that have looked at this, most people find this to be harder than caloric restriction.

People also tend to lose less weight with IF than with caloric restriction.

However, these days diet culture is all about extremes.

All of the benefits seen as a result of IF can be attributed to the simple fact that these people lost weight. (15:06)

 

Diving Deeper into the Latest Research

There was a really important study done in 2017 (referenced in the breakfast podcast episode here), where they looked at IF with a time-restricted feeding window.

They looked at people who ate from 8:00 a.m. to 2:00 p.m., versus shifting that window so they were skipping breakfast.

The results were compared with people eating three meals a day in a controlled dietary structure.

There was a very small increase in energy expenditure in both of the fasting groups.

They also showed that there was a slight increase in fat oxidation in the breakfast skipping group.

However, they showed that skipping breakfast came at the cost of increased inflammation.

In addition, a bunch of other studies looking at skipping breakfast as a habit, have shown that this habit increases cholesterol and increases insulin resistance by 54%.

There was a large meta-analysis just published in the last few months that showed that if you regularly skip breakfast you are at a much higher risk of developing type-2 diabetes and cardiovascular disease.

Stacy took a moment to be the voice of, "wait, what?".

Yes, the human studies show the opposite of the rodent studies.

One of the interesting things that came out of the rodent studies, is that it is really important for the feeding window to be aligned with the circadian rhythms.

One of the things that IF does in rodents is autophagy.

There are many great benefits to autophagy.

However, autophagy is also stimulated by exercise and getting enough sleep.

Keto and intermittent fasting are not the only ways to get autophagy!

It is actually unclear how much autophagy is being stimulated in humans from IF.

Sarah explained mechanistic rodent studies and why she places a lot of value in them.

Intervention studies are a very different thing.

It is much harder to draw a straight line between an intervention study in rodents and an intervention study in humans (23:36).

There have been interesting studies showing a gut microbiome piece to this.

The piece of the circadian rhythm was ignored in science until just two years ago.

 

Meal Timing

This 2017 paper revealed that these negative effects of breakfast skipping don't apply to dinner skipping.

Breakfast skipping created higher insulin resistance by the time you actually ate and it was inflammatory.

Dinner skipping didn't have that negative tradeoff.

There have been two clinical trials done since that one that have looked at this idea of intermittent fasting, but you eat breakfast.

You basically get all your food into a six or eight-hour feeding window, but starting first thing in the morning.

The human studies are actually really interesting when the feeding window is shifted.

They have shown some cardio-metabolic benefits above and beyond any particular change in diet or weight loss.

The people following the earlier feeding window had higher levels of insulin sensitivity and beta-cells in their pancreas were healthier.

They also found that blood pressure was reduced, oxidative stress was reduced, and leptin and ghrelin were lower.

The authors of this study drew the conclusion that the benefits of this early time-restricted feeding are being driven by appetite regulation.

 

Lifestyle Factors

However, Sarah feels that there is not enough data to be super conclusive on this just yet.

Sarah also shared the data on why intermittent fasting is not appropriate for people with unmanaged chronic stress.

There are now these three recent studies that were very well controlled and designed, that show that IF with an early feeding window may have some benefits above and beyond a healthy diet.

This does support what we saw in rodents.

However, Sarah thinks it is really important to emphasize the magnitude of the effect.

This is what puts the effort that goes into IF in context with all the other healthy choices we know to make.

We get very fixated on dietary strategies for insulin regulation, and actually our insulin if more sensitive to lifestyle than it is to diet. (34:11)

There are studies that show that when you do not get enough sleep on weeknights, insulin sensitivity decreases between 15 and 30%.

Even just one night of decreased sleep causes a 25% decrease in insulin sensitivity.

Five weeks of this early time-restricted feeding IF had half of the effect of just getting enough sleep.

 

When is IF the Right Tool For You

It is important to understand the magnitude of the effect given the amount of effort IF is for most people.

Sarah would argue that IF is only something to play with once you have done the work with sleep quality and quantity, living an active lifestyle and managing stress.

Stacy shared her experience from when she has seen IF used correctly.

If you are in-tune with your body, it makes sense to play with your meal timing. 

Stacy suggests to anyone who is thinking about this to prioritize documenting how you feel and how your digestion is doing. 

Don't get too detailed or overwhelmed if you have a history of disordered eating.

It is easy to test your blood glucose now, so if the lifestyle factors are dialed in and you are ready to experiment with IF, the resources to see if it is a good fit are available.

If you don't have the other things dialed in, IF will present more challenges than fixes. 

From the science, Sarah 100% agrees.

Sarah has an online course called the healthy weight loss course where she goes through the research on how to lose and maintain weight loss.

The course teaches you both how to sustain weight loss and then maintain it on the other side.

The goal is to get healthier while losing weight. 

There are two main reasons why people gravitate towards intermittent fasting. 

The performance piece, which there is not very much science looking at that.

The little bit that has been done shows that there is some anabolic effects of intermittent fasting in athletes. 

The studies covered in this episode evaluate the effect on metabolism, insulin, and cardiovascular disease risk factors. 

These studies are also specifically looking at the role that IF plays on weight loss. 

If you are someone considering intermittent fasting as a weight-loss strategy in 2020 or are someone who has fallen into the yo-yo diet cycle, Sarah thinks that her healthy weight loss course will be very helpful for you. 

Stacy says to just get some sleep and take a probiotic!

Don't forget red light therapy also plays a role in autophagy.

Sarah stressed again that getting enough sleep and moving your body will stimulate autophagy. 

You don't need to do these extreme weirdo diets to get the benefits of autophagy. 

 

Closing

Stacy thanked Sarah for all of the science on this topic. (47:59)

What benefits one person is going to be different for you.

Think about what it is you are trying to achieve and make sure that you are listening to your body very intentionally as you are trying to improve that. 

While most aspects look different for everybody, the science is pretty conclusive on a couple of things.

Stacy was recently joking with Matt that the Paleo View's name should be Just Eat Some Vegetables. 

Sarah and Stacy talk a lot about the things that are good for you on this show.

You can get great results towards your goals when you focus on sleep, activity, and all the things that Stacy and Sarah recommend. 

Hopefully, this episode was helpful, and Stacy and Sarah wish everyone who is embarking to change their habits success. 

Taking small steps towards health in sustainable, long-term, achievable ways is the way to help yourself.

Jumping in and doing fifty things all at once is the way to set yourself up for failure, which isn't what they want for you. 

Stacy and Sarah want you to be healthy and happy longterm. 

Thank you, Sarah, for helping to do the research so people could make informed decisions on living their best life.

Thank you for listening, Stacy and Sarah will be back next week! (50:05)

Episode 385: New Year's Resolutions

Jan 3, 2020 55:43

Description:

Welcome back to The Paleo View! (0:40)

Stacy and Sarah hope you had a Happy New Year's and want to officially say happy 2020!

2019 was such a fantastic year for Stacy, and her focus in 2020 is to give back.

Stacy can't go on in the show without sharing how grateful she is to the listeners and for Sarah for her partnership all of these years.

She is so grateful for all that her family has been able to do with and through this community.

It is clear as Stacy looks ahead to 2020 that she wants to create helpful and inspiring content, but also give back in other ways.

On this week's episode, Stacy and Sarah will be talking about resolutions since this is typically a time of reflection for many.

Whether or not you are a person who does resolutions, Stacy and Sarah want to help set you up for success as you head into this new year.

For Stacy, she wants to live a life of gratitude.

This will be the year of gratitude for her.

 

Sarah's Resolutions

Sarah wants to echo what Stacy said and also thank the listeners.

Looking back on 2019, Sarah feels that she learned a lot of really hard lessons.

Sarah reflected back on what she experienced and learned from the challenges she faced.

It was a real wake up call for Sarah to see what happened as she put her health journey on hold to grow professionally.

Over the past few months, Sarah has been making proactive changes to address this challenge.

Not only has Sarah been taking steps to change the day to day behaviors, but she has made a difficult decision that has impacted the larger picture as a whole.

In 2020, Sarah will not be attending any conferences or events.

She also made the choice to cancel her workshop that was scheduled for February.

Those who were really looking forward to that workshop were so understanding, and Sarah appreciated that so deeply.

Sarah was encouraged by her doctor to look at 2020 as her sabbatical year.

She will use this time to figure out what work pace is right for her. (11:22)

In the year ahead Sarah wants to figure out how to both advance her health journey and career.

She would also like to focus on her family.

Sarah also wants to finish the Gut Microbiome book she has been working on.

In the spirit of her sabbatical year, Sarah will focus on the things that are her ideas and her projects, that are why she loves doing what she does.

Sarah has already been working on these goals for the past couple of months and her new year's resolutions are to just keep going.

 

More on Stacy's Resolutions

Stacy thinks it is so important to be able to prioritize the things we need when we need them.

The phrase that Stacy keeps top of mind is, "you can't be there for other people if you are not there for yourself first."

Stacy's personal year of gratitude resolution is to live intentionally and thoughtfully for others in a way that gives back to her family. (20:31) 

She hopes to be an inspiration and a helping hand to others.

 

Breaking It Down

Sarah likes to always make her resolutions habit focused instead of goal-focused.

More specifically, Sarah looks at how to form good habits, as opposed to how to break bad habits. 

It is much more sustainable to focus on repeating a good habit that Sarah wants to form routinely. 

One of the habits she is working on is eating breakfast every day

This is the only diet-related resolution Sarah needs to make because this one habit naturally creates a domino effect of other good habits. 

For Stacy, she is focusing on being solution-oriented. 

If there is not something she can do to solve a problem, she will focus on being less negative and moving on.

This applies to so many different areas of her life, like living with people who have ADHD.

These changes to how Stacy responds to situations will greatly impact her mental health. 

Another one of the things that Sarah is working to do is take a meditation break at least once during the day. (28:29)

Sarah is using guided meditations during this time, specifically ones that are guided as self-compassion. 

She will also use this time to build in a daily gratitude practice as part of her meditation time. 

The research shows that taking the opportunity to focus on feeling grateful for the things we do have is very helpful for mental health, resilience, reducing anxiety, and developing positivity and optimism.

Sarah has been making sure that she is taking the time to acknowledge the small things that she often overlooks. 

Matt and Stacy are committed to getting back to a date night once a week.

Stacy shared more on why this is such an important goal for her in 2020.

Sarah and her husband have committed to having early bedtimes together.

They each have their own book and cuddle up and read, which has been a nice change in their evening routine.

 

Rapid Fire Goal Sharing 

Stacy saw so many positive wins in 2019 when she committed to doing water aerobics and will continue to prioritize that time in 2020. (37:36)

She will also focus on walking activities and making time to sit in the hot tub.

Another tangible resolution that Sarah is focusing on is Joovving at least six times a week.

Stacy did a souping resolution last year and the year before that. 

She focuses on having a cup of soup or broth every day.

See resources on souping here, here and here.

Another tangible goal that Sarah is working on is taking one full day off every week. (45:42)

On this day she doesn't even turn on her computer or check social media. 

This will be a hard one for Sarah to stick to, as she feels guilty taking the time off. 

Stacy will focus on this habit as well, especially as it pertains to putting her phone down and away. 

For those who work from home or online, it is hard to walk away entirely

 

Closing Thoughts

Matt and Stacy's family is going through a process right now that is a huge project. (50:29)

When Matt and Stacy listed their house and the sale didn't go through, they realized it didn't happen for a reason.

Stacy shared more about this all here.

Sharing in a genuine way is an important aspect to both Stacy and Sarah. 

Sarah appreciates that The Paleo View listeners understand when things are hard to discuss and share in the messy middle. 

Wrapping up this episode with gratitude, Sarah so appreciates the loyal listeners that keep coming back to participate in this community. 

Stacy gave a big communal group hug, letting listeners know that they are here for them, just as the listeners are here for them.

Thank you so much for being here!

Stacy and Sarah wish listeners all the best in the year to come! (55:25)

They will be back again next week as always!

Episode 384: Healthy Strategies for the Whole Family

Dec 27, 2019 59:14

Description:

Hello listeners and welcome back to The Paleo View! (0:40)

It's the last Paleo View episode of 2019.

This episode is being pre-recorded so that Stacy and Sarah can take some time off for the holidays.

Episode 384 was inspired by another great listener question.

Sarah is most looking forward to family time during the kids' time off from school.

They planned family adventures for their time together.

On a related cord, on this week's episode, Stacy and Sarah will be discussing how to not just spend time together as a family, but how to also heal together as a family.

This is something very near and dear to Stacy's heart, as they have started to purchase experiences instead of gifts.

 

The Question

This is a question from an international listener from London. (3:48)

Hey ladies! So I listen to your show every week in the car and I think you are FABULOUS. Real, authentic, informative and on point.

When the whole family has issues and can not afford to see a functional medicine specialist, what whole family strategies would you recommend?

My husband has fibromyalgia and ME, my daughter has autism, vitiligo, and psoriasis; and I have Coeliac and perimenopause

We all have liquid d3, probiotics on rotation, sauerkraut, kefir. Prioritize sleep and relax. We love yoga, walking, breathing and stretching.

My daughter and I love the gym and we all could live in thermal waters forever. My husband and I steam every week. 

What else can we do? 

Sarah loves this family! They are doing so many awesome things already.

Stacy is excited about the opportunity to talk about some of the things that you might not necessarily think of as healing activities but are.

Mark Sisson was on the show years ago to talk about the role of play and social bonding.

A lot of the things that Stacy and Sarah are going to talk about are similar concepts because togetherness, social interaction and time outside are all healing activities.

One of the things that Sarah wants to mention is that this listener's question paints a neat picture where the entire family is playing an active part in their healing journey.

It becomes a challenge of what affordable healing activities can we do together.

Sarah finds this question and this family to be inspirational.

It is easy to tackle your health goals when the entire family is on board.

 

Ideas & Suggestions

One of the first ideas that Sarah came up with was to plant a vegetable garden. (8:50)

If you don't have a lot of outdoor space, there are a lot of vegetables and fresh herbs that grow really well in containers.

You have to be mindful of adding nutrients to the soil, but there are a lot of great resources to help with that piece.

Make sure that the containers also get enough water.

There are lots of great benefits to gardening.

For instance, you get to control the quality of the soil, you get fresh organic produce, you get the probiotics from the soil, and you also get exposed to the various sensory experiences of nature.

When you are doing this as a family activity, it is not that much work because you are dividing the responsibilities.

Time will need to go into weeding, watering, planting and harvesting, and time amending soil.

It is very affordable when you are growing from seeds.

There is a podcast episode that covers plants as purifiers, which you can find here.

Another one that Stacy suggested is getting outside.

Think about your planning from the perspective of a tourist.

If you were visiting your area what would you do? Where would you go? Google the sites and parks in your area.

Geocaching is another activity that Stacy highly recommends.

It is basically like a treasure hunt.

Sarah use to geocache before cell phones were a thing.

Bird watching is another great activity that Sarah enjoyed doing as a child.

When you are out and about looking around, it is fascinating to take in your surroundings.

These outings provide learning opportunities.

Exploring Farmer's Markets in another great activity. (21:47)

Stacy has always found great deals at farmer's markets and are a great place to get nutritional goodness.

Sarah loves that farmer's markets allow her to check out new foods that she wouldn't necessarily find at her grocery store.

Seasonal farmer's markets allow you to find new and interesting things to try.

 

Chop Jr. Jr.

Matt and Stacy have encouraged the kids to learn about nutrient density and food prep through their Chop Jr. Jr. activity.

They have expanded outside of the family and involved the whole neighborhood with this activity.

Stacy has an amazing kitchen set up that allows for more people to work in the kitchen.

The last time they hosted this, they had four teams of two.

This activity has allowed Stacy and Matt to encourage the boys to try new things because there is always something weird in a Chop basket.

The kids are learning cooking, flavors, independence, autonomy, and walk away so proud of their work.

They usually give the teams 30 minutes and extend it by another 10 to 15 minutes.

Stacy does have a video explaining how this all works in you are interested.

 

More Ideas

One of Sarah's other ideas is to take family time and do something that is meditative, like coloring. (30:49)

There are a lot of craft projects that involve coloring, like 3D puzzle sets.

Jigsaw puzzles are very meditative.

There are a lot of studies that show these types of activities changes the blood flow in our brain in a way that is similar to mindfulness practice.

Taking our focus away from a screen and turning that time into something intimately social is hugely beneficial.

Nurturing our close family relationships is very rewarding on many levels.

Stacy's family also plays a ton of board games.

The neighborhood kids now come over to play the actual Pokemon card game.

Stacy cannot recommend a digital detox for both yourself and the family enough.

The creativity, kindness, and thoughtfulness that she sees in her kids when they are off screens is huge.

The boardgame Coup is a very popular one in their household.

Wesley really likes the game called Superfight.

Stacy has a group of women that she plays MahJong with.

Sunday afternoons are Sarah's family board game time, and they opt to play Settlers of Catan.

Carcassonne and Apples to Apples are two other popular games in Sarah's household.

These aren't digital-free activities, but Stacy's family also really loves to do Pokemon Go and Wizarding together.

Finding mini-library boxes has been another fun find through outdoor exploring.

Day trips are another great activity, and can often be planned using very little money.

One of the things that Sarah's family is trying to do right now, is to take even half a day to drive somewhere that is outside of there usual stops.

They often look for day trips that include outdoor activities.

 

Rest Time

Staying wanted to note that part of healing is resting and making time for human touch. (50:29)

Getting out and doing things is great, but there is something to be said for listening to your body and getting rest when you need that or human touch.

Stacy's family takes intentional family snuggle pile days.

Holding hands, laying together on a sofa, or taking a nap with the dog can all be restorative and healing activities.

Getting a dog was very healing for Stacy's family.

 

Closing Thoughts

There is a lot of research showing mental health benefits to learning a new skill. (53:06)

Research shows that it can help to maintain mental acuity through age, and it reduces inflammation in the brain.

Learning a new language or an instrument are two great activities for this.

Sarah thinks that these would be awesome family activities to do together.

Russ's family uses an app to use a new language together called DuoLingo.

Stacy suggests utilizing these show notes as you are thinking of your goals for the new year ahead.

Please be sure to leave a review so that others can find this show and utilize the resources that are shared here.

Stacy and Sarah so appreciate your support!

And please be sure to connect on social media as well, as Stacy and Sarah love to connect with listeners.

Thanks for listening - we will be back next year! (58:05)

Episode 383: Anxiety

Dec 20, 2019 01:07:13

Description:

Welcome back to The Paleo View, episode 383. (0:40)

We are talking about anxiety this week!

Inspired by a listener's question, Stacy and Sarah will be discussing generalized anxiety disorder.

It was fascinating for Sarah to research this topic because of her family's history with generalized anxiety.

Matt has been formally diagnosed with anxiety and does therapy and medication to help him with both his anxiety and his depression.

When Matt and Stacy switched to a paleo diet it did help him reduce his medication.

However, Stacy wants to put it out there that there is nothing wrong with the various things that you need to do to maintain your quality of life.

Between modern medicine and the various treatment options available, please do not have shame or negative emotions associated with any of this.

You are not alone and there is no stigma.

What Stacy and Sarah are going to talk about today, you have their support and there are people in your life who will support you in making changes so you feel your best as well.

This week's episode is sponsored by Joovv. (6:15)

Joovv has so many clinical tested benefits on a wide range of things, and in particular, has many benefits as it relates to helping with anxiety.

Thank you to Joovv for being both a sponsor on this week's episode and on previous episodes.

You can learn more about Joovv here.

 

GAD

Kayla reached out and said: I am super curious about what is happening in the body with generalized anxiety. (7:16)

I'm specifically interested in the kind of anxiety symptoms that arise without an antecedent or anticipation of a negative event; the generalized anxiety that appears seemingly out-of-nowhere, bringing chest tightness, fast heartbeat, and stomach unease on a perfectly lovely day.

I've noticed that anxiety is a common secondary diagnosis for many with autoimmune disease (especially digestive ones!), and I'm wondering if there's a certain inflammatory process tied to anxiety? 

As always, thank you so much for all that you do! I'm not exaggerating when I say you have saved my life. Thank you thank you thank you.

Sarah wants to note that the details of different mental health challenges vary, and for the purpose of today's episode she will be specifically focusing on generalized anxiety.

Withing generalized anxiety disorder there is a huge spectrum in terms of the symptoms that are experienced and the severity of the symptoms.

Generalized anxiety disorder (GAD) is a psychological disorder that is described by exaggerated in response to normal challenges. (11:30)

It impacts 5% to 6% of Americans at some point in their lives.

Since many cases of anxiety go undiagnosed, that number is likely higher.

Women are twice as likely as men to develop generalized anxiety disorder.

It usually first appears from young adulthood through the mid-50s.

Genetics accounts for 30-50% of the risk for developed GAD, environment accounts for 50-70%.

Environment encompasses things like diet and lifestyle, infections, and toxin exposures as well.

 

The Symptoms

The list of symptoms for GAD is really long. (13:54)

However, the most stereotypical symptoms include:

excessive and ongoing worry and tension an unrealistic perspective on problems generalized muscle tension headaches and migraines sweating lack of concentration the need to go to the bathroom more often feeling tired and fatigued, specifically morning fatigue trouble falling asleep or staying asleep being easily startled elevated resting heart rate

Sarah also put together a list of the less obvious symptoms:

burning mouth syndrome ears ringing (Tinnitus) tunnel vision yawning a lot unexplained muscle pain cold feet numbness or tingling in the arms and legs losing your voice rashes or acne any GI symptom loss of libido hair loss

The mechanisms behind all of these symptoms are tied to changes in the structure of our brain.

Mood and anxiety disorders are characterized by a variety of neuroendocrine, neurotransmitter, and neuroanatomical disruptions.

There is a chicken and egg question that is occurring with GAD.

It is not understood what happens first to trigger the onset of GAD.

We know that when you have all these things out of whack in a very specific way, it triggers symptoms of anxiety.

About two-thirds of people with generalized anxiety disorder also have major depression, and about one-quarter have panic disorder.

There is also a higher rate of addiction.

 

Breaking it Down Further

As imaging techniques have improved for us to measure these brain changes in a non-invasive way, there have been some interesting advances in our understanding of GAD. (21:30)

Two areas of the brain are in particular being overly activated in these situations.

The cerebral cortex, the outermost part of the brain, which is used for thinking and decision making (especially the prefrontal cortex).

The amygdala is the other area, which is central to emotional processing.

So they are overactivated and less connected to one another.

The amygdala overactivation is taking over. 

This part of the brain, beyond being in charge of our emotions, it basically monitors our environment and how our body reacts to it.

It initiates a fast response to danger and communicates with the hypothalamus at the base of the brain, prompting the quick release of hormones that raise heart rate and blood pressure, tense the muscles, and generally ready the body to fight or to flee.

Hyperactivity of the amygdala with reduced connection to cortex causes things like the misinterpretation of social cues.

Sarah further explained the results from an elevation of amygdala activity and the results from neurotransmission dysregulation. 

 

The Role of Inflammation

The more inflamed you are, the more impaired effective behavior is. (27:47)

Effective behavior is any behavior that we do consciously in order to produce the desired result.

So basically the more inflamed we are the less likely we are to be strategic in our choices.

There are now studies being produced that are looking modulating inflammation as a way of treating anxiety, but the data is not at a point where any conclusions can be made.

It is thought that the anxiety is causing inflammation.

Sarah broke down this snowball effect in greater detail.

We seem to see a fair amount of GAD in people with autoimmune disease, but also given that autoimmune disease is very common and GAD is common, Sarah wasn't able to find any risk genes for both.

However, that doesn't necessarily mean they don't exist.

This does explain why there is potentially a link.

Stacy and Sarah shared their ah-ha moments as they took a step back and thought this through from the angle of acute and chronic stress.

There is ongoing research to understand how this thing actually starts so that people can understand the intervention point.

Remember, medication is not failure.

Using the best of all worlds (medical intervention and diet and lifestyle) is the way to expedite recovery.

For instance, there can be a situation where the use of a pharmaceutical or supplement can actually improve how our body is responding to our other choices.

Where your intervention point is should be a discussion you have with a trusted medical provider.

Do your research with the various interventions.

 

Diet & Lifestyle

There are enough studies looking at activity as an intervention for GAD that there has now been some meta-analysis. (36:35)

However, there is not yet enough research to have a guideline on what kind of activity and how much activity is going to be beneficial.

Sarah recommends to simply do an activity that you like to do that you can fit into your life.

Do it so that you like it so that you like doing it.

It is much more important to set ourselves up to be consistent than it is exactly what we do.

Stacy noted that it is a matter of being aware of how those activities maximize a benefit to you and your body.

There have been a bunch of studies on how mindfulness practices impact depression and anxiety.

There was one particular study that stuck out to Sarah because they compared mindfulness practices to stress management education.

The study used functional MRI images to look at changes in the brain as a result of these two intervention points.

They showed that there was definitely a benefit to stress management education, but in every single metric mindfulness outperformed basic stress management techniques.

Mindfulness reduced amygdala activation.

It also increased ventrolateral prefrontal cortex activation, working connectivity between both the ventrolateral prefrontal cortex-amygdala and other prefrontal cortex regions-amygdala, and reduced anxiety symptoms. 

There are many studies showing the impact of mindfulness on anxiety, but this was a very compelling study because of the comparison being used.

The diet links tend to be related to risk. (47:57)

Overall it is important to make sure we are not deficient, but we still have to address the lifestyle stimulus.

Nutrient deficiencies linked to increased depression/anxiety (or that supplementation helps):

B complex, especially B9 and B12 Vitamin D Omega-3 fats Calcium Chromium Iodine Iron Lithium Selenium Zinc

A lot of these nutrients are found in seafood.

 

Closing Thoughts

Stacy talked about the importance of mindfulness and the role that it plays on the spectrum of mental health.

Sarah and Stacy talked about stimuli and the benefits of shutting those down for periods of time.

Sarah recommended the book Mindsight by Dan Siegel.

While Stacy has struggled to sit and meditate, when she uses her Joovv, she does find that she can put a mindfulness period into place.

Studies show that mindfulness for as little as 10 to 15 minutes a day can have a measurable beneficial effect.

There have been a ton of recent studies on the impact that the same wavelengths that Joovv uses have on cortisol, HPA axis activation, depression, and anxiety.

Sarah plans to write a blog post on these studies soon.

There is some really interesting science showing that near-infrared light therapy can actually have a dramatic improvement on our mental health.

Sarah also shared the research on near-infrared light therapy and how it impacts sleep. 

For a couple of months, Sarah was in a funk and she has made a lot of changes to support her health, but being mindful about using her Joovv has been a big component.

Stacy noted that you are human and there is no shame around those periods in life when your healthy habits fall away. 

Think about what you can do to build in those healthy habits, and don't wait for the perfect time. 

Use a reminder on your phone or schedule the time for those healthy habits. 

Do whatever you need to do to get yourself on that path to feeling your best.

Stacy and Sarah hope that this episode has given you some ideas on what those good habits could be. 

Again, huge thank you to Joovv for sponsoring this show and for existing. 

To check them out, visit their site here: https://joovv.com/paleoview

There are lots of size options so that even though it is an investment, you can start small and build it up over time. 

It is an investment in your health. 

Thank you to Sarah for all the science and to Kayla for the great question! (1:06:54) 

Episode 382: Social Media

Dec 13, 2019 56:52

Description:

Welcome back to episode 382 of The Paleo View! (0:40)

This week, Stacy is talking about a topic that is top of mind for a lot of people.

However, we often talk about this but don't actually do anything about it.

Stacy's hope is that through the science, discussion and recommendations, change for both the end of 2019 and the new year ahead will be inspired.

With the new decade, it is a chance to refresh and revamp.

Sarah and Stacy laughed about their year changing memories, especially the Y2K days.

 

Social Media Evolution

In the early 2000s, social media was a great way to connect with people you lost touch with.

There are so many different social media platforms these days, and new ones are always being launched.

For the purpose of this week's show, Facebook and Instagram will be referenced, but the tips apply across all platforms.

Social media is a constant evolution, but the principles remain the same.

You are interacting with people in the way they want you to interact with them; it is not reality.

Accounts are carefully curated, especially in the case of influencers.

Because influencers' livelihood is intrinsically linked to their social media image, it is a very carefully planned image.

Stacy uses social media for her livelihood and shared a bit about her approach and principles.

Oftentimes people experience Comparison Syndrome (10:29).

This is not just from the perspective of large influencers but is more strongly generated from.

We as audience members are in control of how we perceive and react to what is happening.

It is not our job to be telling someone what they should or should not be doing.

If we don't like what someone is doing, we have the ability to walk away, to unfollow, to mute, and to not participate.

 

More on Comparison Syndrome

Comparison Syndrome happens when you look at someone and think I wish I had that, their life is better than mine, or I wish I looked like another person.

When you have these feelings, Stacy encourages you to stop, think about what just happened to cause those feelings and make a change to redirect them.

Stacy shared on her experience with following people within the fitness space for inspiration.

It took her a year and a half to reformulate her feed.

She had to own her reaction each and every time and take action in that moment.

These feelings are rampant with younger people especially.

A desire to be seen in a certain way is a very real challenge for people in younger generations.

Around the holidays, in particular, we see such a heavy flood of carefully curated images.

This week's episode is meant to inspire us to be thoughtful and grateful for what we have and the life we get to live.

 

The Research

Where the research is at with social media is on how it impacts our social connectivity. (17:54)

In many ways, social media has replaced more intimate one-on-one connections with people.

This is where social media begins to have a negative impact on our health.

We can use social media where it actually improves our connectivity.

However, there are other ways that we can use social media that magnifies social isolation, depression, and envy.

The research shows that interacting with people through social media does not deliver the same rewards as interacting with someone in person.

It doesn't deliver the same level of emotional support or social support.

These are important elements of mental health and life satisfaction.

If our interactions with people are only online, we are not getting the same benefits as we would if we interacted with them in person.

People who are already vulnerable or have previous battles with depression and anxiety are more likely to have a magnification of negative emotions in response to social media. 

Sarah brought up the research around Social Comparison Syndrome.

Negative interactions online do not solely refer to cyberbullying.

Getting into an argument, seeing negative comments, and someone sharing their bad mood can all lower self-esteem, cause us to ruminate, and magnify our perception of shortcomings in ourselves.

The Social Comparison Orientation Score is a personality trait that shows to what extent this impacts us.

When you post and someone interacts with it right away it has this short-term impact of making you feel more connected.

However, there is still this overall negative effect.

When you think about the short-term reward, but a long-term loss, this is when it starts to sound like an addiction.

The research is more around screen addiction and less about social media addiction.

This is a new field of research that is opening up.

There are ways that you can protect yourself from these negative effects of social media.

People who use social media to keep in touch with people in between seeing them show signs of gaining positive results from this form of use.

If you are someone who is not susceptible to depression, anxiety or social comparison, you are much less likely to have any harmful efforts.

There are some guidelines that can come out of the scientific literature on the impact of social media use and mental health. (26:09)

They boil down to tell us that using social media to enhance our relationships and our social connection with others is best.

There is still room in here for using social media as entertainment, but it involves a lot of self-awareness.

Stacy reminds listeners that we own our reactions.

We need to think about how to curate a space that is helpful, foster positive relationships, and allows us to be the best version of ourselves.

 

Curating Your Feed

Filling your feeds with things that feed your goals, versus what undermines them, is key. (32:55)

There are ways to hide things from your feed, across all platforms, without unfollowing or unfriending somebody.

These are empowering options that still allow you to connect with people but on your terms.

Sarah wants to encourage listeners to not just think about the things that you have a negative reaction to, but also the things you have an unhealthy positive reaction to.

What would be in your feed that would enrich your life?

Sarah shared about what kind of things are in her feed.

It is important to think about how the content and text you are looking at are reinforcing your values, goals, and priorities, versus challenging them.

It is important to not isolate ourselves online from opposing points of view.

However, at the same time, the opposing views should be constructive.

Accounts that are information-based allow for personal growth.

It is not just about how we react to social media, but also about how we interact with social media.

Sarah likes to remind herself that she is interacting with a person online.

Stacy shared on how to ease into the uncomfortable when making the choice to remove personal contacts from your feed.

When you find the content you really enjoy, the more feedback you give to it the better you will feel.

It will add that human interaction to the content you are viewing.

Remove the things that you aren't interacting with so it doesn't clog up your feed.

Or interact more with the things you enjoy so that the algorithms favor similar content.

 

Related Research

There was an interesting study that was published a few weeks ago about the changes that happen in our brain when we complain. (46:24)

On average people will complain once a minute in conversation.

We especially do this online, using it as an outlet to complain.

When we complain frequently and don't check it, we increase the region of the brain that is used for complaining.

It becomes easier to be in a negative mindset.

This research study showed why it is very important to develop a baseline of positivity.

To develop an attitude of gratitude, look for the things you can be grateful for in each situation.

Rather than assigning blame, find common ground.

Rather than just complaining, advocate for some kind of resolution.

If there is not a resultion (ex: it is raining today), this is when an attitude of gratitude can really change your outlook.

We can apply this online when we are seeing things that would normally rope us into a complaining/negative conversation.

We can be intentional about how we are interacting with content.

When you find yourself in a negative spiral (in all areas of life), it is not just a matter of examining how you got there but also asking yourself how can you fix it or change your view.

 

Closing Thoughts

Stacy thanked listeners for joining Sarah and Stacy for a podcast episode on this subject.

She hopes that this podcast brings positive experiences, education, and inspiration to your life.

Thank you for being here and for engaging with them!

Stacy and Sarah would love to engage more with you listeners on social media.

Thank you so much for all the times when you share this show with others and leave a review!

Thanks again for listening! (54:17)

Episode 381: Is Breakfast the Most Important Meal of the Day?

Dec 6, 2019 54:17

Description:

Welcome back to episode 381! (0:40)

This is the episode where Stacy's heart will be broken as they discuss if breakfast is the most important meal of the day.

Before diving in, Stacy wants to lay the groundwork and stress the importance of bio-individuality.

Stacy doesn't have a gallbladder and she has learned that breakfast is very difficult for her in the morning.

Through trial and error, she has learned how to boost her digestion and get things going so that she can eat an early lunch.

However, she would love to know how to improve this situation for herself personally.

This show was inspired by a listener's question and this is a topic that Sarah has blogged about before and is excited to discuss here as well.

The effect of eating in the morning is tangentially looking at intermitting fasting research.

Not to spoil the conclusion of the show, but after digging into the latest research - yes, breakfast is really important.

Sarah naturally leans towards sumo dieting.

This is an eating pattern where you load the majority of your eating towards the later part of the day.

Sarah has to be intentional about eating breakfast because of this tendency.

Over the years, Sarah has seen that her lack of interest in food in the morning correlates with stress.

  Q & A

Here is the listener's question (7:24):

Hey ladies! I so look forward to tuning in each week to listen in on your conversations, thank you for all the work you both do to educate us!

I guess I’m a long-time listener, first-time caller.

Here's my question, how important is it to eat breakfast?

I am usually up and out of bed by 7 am, coffee in hand by 7:15, but I don’t get hungry until 11 am. 

Then I am a grazer until about 3 pm, dinner is around 7 pm and I am in bed by 8:30 pm, asleep about an hour later.

Sarah, I do take your sleep advice very seriously and I have made sleep my top priority.

I would really like to drop about 15 lbs and I am willing to make a shift in when I eat if that would help.

Am I missing out on important health benefits by skipping breakfast?

The short answer is yes, it appears as though breakfast is a really important metabolic control.

This relates to both the hormones that are required to supply our body with energy in the morning and also some hormonal programming that is impacted through the day.

There have been a variety of research done over the last 10-15 years on skipping breakfast.

A lot of this research showed correlative results, not causation.

In the last five years, there have been some really well-designed crossover trials.

Sarah explained this study design in greater detail.

  The Research

There have been some studies that are starting to show that regularly skipping breakfast does negatively impact metabolism. (10:55)

This is in the context of an increased risk of metabolic syndrome.

As we look at the data, what is really interesting is that regardless of the group of people you select, there are measurable problems with skipping breakfast.

For example, there was a study done on healthy lean women where they ate three meals a day for two weeks straight, or they skipped breakfast for two weeks straight.

Some of these studies the caloric intake is controlled, in this study, it wasn't.

In this particular study, neither group lost weight.

However, in the group that skipped breakfast, they had reduced insulin sensitivity, they tended to eat more, and they were getting unfavorable fasting lipids.

Other studies that looked at overweight and obese participants and the impact of shifting their highest calorie meal to breakfast.

This shift improved their fasting glucose and insulin sensitivity, lowered triglycerides, and they experienced weight loss.

 

Additional Studies

There have been a variety of other studies that have looked at when you skip breakfast you have a higher glycemic response to the same meal at lunch.

Studies that have shown that women and men who skip breakfast will be more insulin resistant later in the day.

There is also an impact on cortisol and sex hormones.

A metanalysis was assembled on people who routinely skip breakfast and their risk for developing type-2 diabetes.

Even after adjusting for BMI, you are 22% more likely to develop diabetes if you regularly skip breakfast.

There was another meta-analysis looking at men and women over forty.

The study compared people who regularly skip breakfast versus people who eat three meals a day on a regular basis.

Those who regularly skipped breakfast were 22% more likely to experience cardiovascular disease and die from it.

The all-cause mortality in that study showed that skipping breakfast resulted in a 32% higher all-cause mortality.

These numbers really surprised Sarah because of the high magnitude of the effect.

Breakfast is programming our metabolism.

This includes how we are processing fats and how we are processing carbohydrates.

Whether or not we eat breakfast impacts our blood lipids, glucose response, and insulin sensitivity for the rest of the day.

Now there are studies that are starting to get more nitty-gritty, controlling more factors. (16:57)

In another study there were three groups that either had three meals a day, they skipped breakfast, or they skipped dinner.

Everything in this study was controlled.

They found, that if you skipped a meal you did have a little higher energy expenditure.

When the participants skipped breakfast, they also had higher inflammation and impaired blood sugar response.

All of these metabolic effects were not related to skipping a meal but were related to skipping breakfast versus dinner.

The study made an argument that if you are going to do intermittent fasting, have your feeding window earlier in the day.

Food is more thermogenic in the morning compared to the evening.

There is a stress piece to all of this.

People who are stressed are more likely to skip breakfast, which is a symptom of things not being great.

However, skipping breakfast drives cortisol dysregulation, caused by chronic stress, which makes the person not want to eat breakfast.

Sarah found one study that showed that adolescents were 44% more likely to eat breakfast if they got enough sleep.

 

The Habit Connection

We know that sleep is really important for regulating metabolism, and not getting enough sleep increases the risk of obesity.

Good habits tend to go together, and bad habits tend to compound as well.

If you don't get enough sleep, your at higher risk of developing type-2 diabetes, and you are also at higher risk of not eating breakfast, which will increase your risk of type-2 diabetes.

As you pull the threads it is easy to see where you can have these snowball effects in terms of your lifestyle choices.

Eating breakfast that includes a high-quality protein is really important for programming our metabolism, insulin, cortisol, and sex hormones throughout the day.

We are more likely to consume breakfast if we are getting enough sleep and regulating our stress.

These habits feed into each other.

Sarah finds this reality to be empowering because as she makes choices, no one choice feels really hard because it feeds into other choices.

Stacy shared a bit on the conflicting information she has heard over the years surrounding intermittent fasting.

There are a few key details to pull away from the studies regarding the ideal breakfast.

The calories in your breakfast, 20 to 30% should contain protein.

There have been studies showing that even higher protein breakfasts are more beneficial for metabolism, leaning towards 40 to 50% at breakfast only.

Sarah defined breakfast as 350 to 600 calories, with the goal to aim for that middle range.

Stacy noted that what works for her is to have a collagen veggie smoothie with coffee and half a banana.

Since she doesn't have a gallbladder, she drinks this slowly and paces it out, and it does help to get her digestive system up and running in the morning.

Sarah took a moment to remind everyone what Gallbladder disease is since it is very common. (36:05)

Stacy shared more on how she balances everything out and why she has to be mindful around her choices.

It is important to understand what works best for your body so that you can set yourself up for success.

 

Closing Thoughts

One of the things that the autoimmune protocol did for Sarah was to break the association that certain foods are breakfast foods.

She no longer thinks that eggs, bacon, cereal, and bagels are standard breakfast foods.

Now, Sarah thinks that anything she can get that is quick and healthy counts. (43:07)

For a long time, Sarah has relied on leftovers for breakfast.

Sarah also has a variety of sausage recipes in her books and on her site, which she preps in batches.

Stacy and Sarah are both huge fans of soups for breakfast as well.

Check out these broth resources (here and here).

Since breakfast isn't something that is easy for Sarah to get in, she set up an assembly line to batch prep smoothies.

The big takeaway that Sarah wants for the Paleo View listeners is to understand that forming the habit to consume breakfast is worth it.

You can make a smoothie, grab Chomps sticks or Wild Zora with a piece of fruit, or have leftovers from the night before.

You can find a way to get healthy food in your body first thing in the morning.

It should be a meal that doesn't require work that sets you up for the day.

Breakfast should be a part of every day.

Stacy and Sarah will share their breakfasts on social media, and feel free to do the same and tag them to share the inspiration. 

We are great at taking care of others (like our children and spouse) but don't forget to take care and feed yourself as well. 

Stacy and Sarah will be back again next week with a topic that Stacy is super excited about. 

They have planned out their podcast schedule for the next five weeks, and look forward to sharing the topics that often come up around the holidays. 

Thanks for listening!

If you have follow up questions please feel free to submit them through the contact forms on Stacy and Sarah's sites. 

As always, Stacy and Sarah also love to connect with listeners on social media as well!

Thanks for listening! (53:58)

Episode 380: Eating Paleo for Two

Nov 29, 2019 58:22

Description:

Welcome back to episode 380, where we are going to try so hard to not be the longest podcast. (0:40)

For those who are listening to this in America - happy Thanksgiving!

Stacy hopes that everyone had a wonderful holiday with your family.

This was Sarah's first Thanksgiving as an American.

Stacy saw Frozen 2 and recommends it to others; she really enjoyed it.

This week's episode is about food cravings while you are pregnant.

 

Listener's Question

Here is a question that Stacy and Sarah received that sparked the topic for this week's show (5:11):

Since becoming pregnant, I have felt nauseous all day, every day, and the thought of food has been unappealing.

All of my regular Paleo foods, which I loved eating before, seem revolting.

I am craving food that is sweet like juice and fruit, which is not something I ate a lot of before.

I also crave bread and fast food. I am loving the salty and greasy foods and so far have found Paleo substitutions, but I know that is not healthy either.

Do you have any suggestions on what to do?

Should I just give up the paleo lifestyle for my pregnancy and get back into it afterward?

I fear to gain back the 100lbs I lost over the past two years.

Thanks so much! I love your podcast it taught me all about paleo. I had no idea what it was before you guys!

Stacy said kudos to this listener.

Neither Stacy or Sarah were Paleo while pregnant.

For Stacy, she found Paleo through a breastfeeding perspective, but not a pregnancy perspective.

Stacy feels that there are things you can do to steer yourself to a healthier option.

Remember, there is nothing healthy about looking back and having guilt about what you did or did not do during your pregnancies.

Do not let perfection be the enemy of good.

Sarah and Stacy want to talk about how you can do the best you can while maintaining quality of life.

It doesn't serve us well to live with absolutes and ultimatums.

Sarah brought up the way the 80/20 rule can be utilized here.

In order to maintain this for the rest of your life, the goal is to make the best choice as often as you can.

The goal is to maintain a healthy relationship with food, and yourself.

Sarah talked about the gray area foods.

When we assign intent to food it opens up the door for our food choices to be stressful.

Food is meant to nourish our bodies, and our diet template should inform us as to what eating style works best for us as an individual.

Sarah's goal is nutrient sufficiency, and she knows which foods her body does not tolerate.

Other than avoiding foods that will make her ill, Sarah is looking at foods for their nutritional value.

Thinking of diet in terms of 'what does my body need' and are my food choices meeting those needs - allows for a level of flexibility.

This flexibility allows us to get away from that mindset of labeling food as good or bad and getting fanatical about the foods we are eating.

 

Stacy's Pregnancy Cravings Story

When Stacy was pregnant, she very much craved fast food. (15:30)

Food from Taco Bell with beans was the thing she craved most.

While out one day, Stacy told Matt that she needed a bean burrito.

Ten minutes had passed by and she still didn't have her burrito, so Stacy yelled at Matt that she was going to die and that he didn't understand what was happening.

Stacy tells listeners this story to convey just how very real pregnancy cravings are.

In the case of pregnancy, something happens that takes over the normal part of who you are and become intensified.

 

The Science

There are some interesting hypotheses and bits of data that will help to explain the strong cravings that some pregnant women do have. (19:28)

Between 60 and 90% of women experience a strong level of cravings.

What foods women are cravings tend to be culturally influenced.

Stacy and Sarah shared a bit about how their cravings varied from pregnancy to pregnancy.

There was a study in Tanzania where they looked at what pregnant women were craving and found that a 1/4 was meat, a 1/4 was mangoes, a 1/5 of women craved yogurt, 1/5 craved oranges, 1/6 craved plantains.

Sarah thinks that we are craving some kind of flavor experience, and culturally we have associations with that flavor experience.

There are two or three plausible explanations for what is driving those cravings.

One is a change in hunger hormones.

It is not fully understood how a change in hunger hormones is causing cravings for specific foods.

There are also changes to our taste buds that are happening during pregnancy, specifically our salt sensitivity decreases.

This may explain the desire for more extreme flavors.

These are often the foods that are super rewarding to the brain.

Sarah explained the way that different areas of the brain connect to our senses.

This area of science is all very hypothetical.

 

Nutritional Needs

There are certain nutrients that are very important for supporting development of the fetus, so the demand for these increases while pregnant. (29:05)

When we are in a place where we are eating a relatively healthy diet, and we are better able to eat intuitively, we will naturally crave these nutrient-dense foods in pregnancy.

For people who can't eat intuitively, they just tend to crave food.

Calcium and magnesium deficiencies can manifest as sugar cravings.

In pregnancy, we don't understand a direct one-to-one correspondence.

Folate is needed from very early on in pregnancy to support healthy neural tube development in a fetus’s brain and spinal cord.

The recommended intake for pregnant women (as well as women planning to conceive) is 600 to 800 mcg daily, and the best sources are leafy green vegetables, asparagus, broccoli, avocados, nuts, seeds, beets, cauliflower, and squash.

Vitamin A is vital for embryonic development, including the growth of the eyes, heart, lungs, kidneys, central nervous system, respiratory system, and circulatory system.

It is best to meet your Vitamin A requirements from animal foods.

Vitamin D plays a critical role in facilitating calcium absorption, metabolism, and immune function.

Calcium is needed for skeletal development, blood pressure regulation, and proper muscle and nerve functioning, and it becomes particularly important for the fetus during third-trimester bone development.

The best Paleo-friendly sources are leafy green vegetables, broccoli, small bone-in fish like sardines, and grass-fed dairy.

There are easy tricks you can do to increase your calcium intake.

Choline is important for the development of the fetal nervous system, neural tube, and brain.

Pregnant women should consume at least 450 milligrams per day. The richest sources are egg yolks, liver, shrimp, and beef.

Iron is needed for a fetus’s rapidly developing blood supply and for the expanding blood supply of the mother.

For pregnant women, 27 milligrams daily is recommended. The best sources are red meat, organ meat, and leafy green vegetables.

Zinc is used for fetal cell growth, as well as supporting immunity, enzyme production, and insulin production in the mother.

Pregnant women should aim for 11 milligrams per day from rich sources like beef, pork, poultry, seafood (especially oysters), nuts, and seeds.

Although there aren’t clearly established omega-3 requirements for pregnant women, essential fatty acids are recommended.

The best sources being low-mercury fatty fish and other seafood, walnuts, and omega-3–enriched eggs.

When it comes to quality seafood sources, Sarah referred listeners to check out this podcast episode.

 

The Bigger Picture

Sarah feels that the primary criteria for diet, in general, is nutrient sufficiency. (44:29)

You should get the full complement of essential and non-essential nutrients in adequate and synergistic quantities.

The more nutrient-dense foods we choose, the more wiggle room we earn for ourselves in suboptimal choices.

Sarah feels that it is ok to honor your cravings.

Make intentional choices when we are not being driven by these cravings to do our best to meet the nutritional needs of our pregnant bodies right now.

Remember that the lifestyle aspects impact cravings as well.

Meeting nutritional needs (and lifestyle!) during pregnancy is more important than what dietary framework you follow.

Nutrient sufficiency is important, but so is your relationship with food.

Absolutes are not the only way to navigate pregnancy cravings and aversions.

Stacy pointed out the role that nutrient absorption plays with cravings.

Probiotics have significantly helped with Stacy's cravings.

Talk to a medical professional when supplementing your diet.

 

Closing Thoughts

Thank you so much for tuning in and listening! (53:08) 

If you know someone who is pregnant or thinking about getting pregnant that would appreciate this show, please share it with them.

Please also leave a review as this helps others find this show.

Thank you so much for your support listeners!

As the decade is ending, Stacy has been doing a lot of reflecting and hopes that others are using this time to look back and also look ahead at what you want for the next decade.

Thank you for being here! Stacy and Sarah will be back next week! (55:37)

Episode 379: Let's Talk About Coffee

Nov 22, 2019 01:11:51

Description:

Stacy and Sarah are back again, with Sarah leading the charge this week. (0:40)

Sarah likes to think of last week's episode as a hodgepodge.

When Stacy structured last week's episode she wanted it to be a catch-up show that was worth listeners' time, and she hopes everyone enjoyed it!

This week's episode is about coffee.

Coffee has come up in probably half of the episodes because Stacy and Sarah so commonly receive questions around that topic.

Before diving in, Stacy thanked this week's sponsor, Clean Coffee Company.

This brand is both delicious and goes above and beyond when it comes to ensuring that their beans are toxin-free.

You can use the code '15paleoview' at this link to receive 15% off your order.

On this episode, Stacy and Sarah are going to talk a lot about the research from the last couple of years looking at the effects of coffee, and overall the data has been mixed.

There is a thought throughout a number of studies that the potential concerns for some people for coffee consumption have to do with coffee quality.

Quality is very important for a number of reasons, which is why Sarah has fallen in love with Clean Coffee Co.

Sarah fell in love with the flavor of their coffee first, and their practices around the quality testing second. It is very impressive how controlled and clean it is.

It is very important to source a coffee that is being very transparent about their farming practices.

 

The Science

To Sarah coffee is a hot topic.

It is the second most consumed beverage after water.

Coffee is a major trade commodity as well.

There have been a lot of news stories highlighting the way science has flip-flopped on whether coffee is good or bad for you. (10:02)

These discussions have used this situation to say that scientists don't really know what they are talking about.

Sarah shared on the communication challenge between academic labs and media outlets.

The scientific consensus is an important piece to understand in this all.

With coffee, there have been a number of really well done, big studies, meta-analysis, that have reached scientific consensus.

In the last couple of decades leading up to this point, the media has oversimplified the findings from these studies.

The way these studies were shared did not accurately share how science is done.

Coffee does have some really exciting health benefits for most people.

There are over 800 phytochemicals in coffee.

There are also a number of antioxidants that have a variety of important properties.

Coffee also contains some unique fiber types. There is half a gram of fiber per cup of coffee.

There are two types of fiber present, and studies have shown that these two types increase levels of Bifidobacteria. 

These fibers also reduce the growth of problematic E. coli and Clostridium species.

They help with the production of short-chain fatty acids.

There have been some exciting studies looking at the application of coffee in terms of the gut microbiome.

There was one study, in particular, looking at why coffee might reduce diabetes risk.

The study showed that coffee consumption was able to prevent diet-related changes to the gut microbiome.

 

Breaking It Down Further

Chlorogenic acids (CGAs) are compounds known as the most potent antioxidants found in coffee. (20:15)

CGAs are believed to be a major contributor to coffee’s health effects, with the proposed mechanism being CGA impacts cell signaling pathways that contribute to the onset of degenerative diseases.

There have been some interesting studies showing that CGAs help us metabolize different toxins and they impact our blot clotting.

Polyphenols change the composition of the gut microbiome in a good way; they suppress the growth of pathogens while increasing the growth of probiotics.

Coffee has a triple whammy in terms of the gut microbiome.

It is both the unique fiber in coffee, as well as these polyphenols that are benefiting gut microbiome composition.

Another important compound in coffee is Trigonelline. (22:33)

This compound is known to be hypoglycemic, neuroprotective, protect against cancer, impact estrogen levels, and it has some antibacterial properties as well.

Coffee beverages are one of the only sources of melanoidins in the human diet.

These compounds act similarly to dietary fiber without actually being fiber.

Research shows that the amount of coffee melanoidins that reach the colon with heavy coffee consumption is one of the proposed mechanisms for coffee’s anti-colorectal cancer effects.

Sarah shared a bit on the science behind why coffee is often viewed as a laxative.

 

The Other Side

Not all phytochemicals are linked with only health benefits. (25:49)

There are a couple that have potential cholesterol-raising properties.

It is interesting because they have anti-cancer effects, while also potentially raising cholesterol.

Sarah shared an example of how broccoli has a similar situation with its phytochemicals and the cost-benefit analysis.

 

The Health Benefits of Coffee

This is where the landmark studies have solidified coffee as a health-promoting beverage for most people. (28:28)

Two huge meta-analyses that were published two years ago showed a huge reduction in all-cause mortality from coffee consumption.

Sarah explained all-cause mortality in greater detail.

The optimal dose of coffee in one of the studies Sarah explained was found to be three cups of coffee per day.

Three cups of coffee (8 oz.) per day reduced the risk of all-cause mortality by 17%.

The study found that it didn't matter if the coffee was caffeinated or decaf.

With some of the other health benefits of coffee, the caffeine aspect does matter, but the big picture study showed that decaffeinated was almost as good as caffeinated.

This implies that it is the fiber and the phytonutrients and not the caffeine in the coffee that is having the impact.

This is also another strong argument for seeking high-quality coffee.

There is a reduction in deaths from cardiovascular disease (19% risk reduction), coronary heart disease (16% risk reduction), and strokes (30% risk reduction).

These studies are again looking at people who are drinking three cups of coffee a day.

While increasing consumption above three cups doesn’t increase harm, it doesn’t show much benefit, either.

Importantly, women seem to benefit more than men here.

There is also an impact of caffeine on blood pressure. (37:25)

When you have a caffeinated beverage your blood pressure goes up, which is an excepted risk factor of cardiovascular disease.

This seems counterintuitive and is still an unanswered question in this entire field of research.

Stacy shared a bit about how interesting this is because the way people's reactions to consuming coffee vary so much from person to person.

Sarah touched a bit on energy dips and what causes them.

Energy dips in the afternoon are not normal and are a sign that something could be improved upon in terms of lifestyle.

Stacy noted that this is a good thing to keep an eye on.

These are triggers when your body is trying to communicate a message.

 

More on the Health Benefits

Drinking coffee reduces the risk of type-2 diabetes by 30%. (44:44)

This is another effect that is seen in both caffeinated and decaffeinated coffee consumption.

Coffee can also reduce the risk of other metabolic diseases.

Specific to caffeinated coffee, there is a decrease in the risk of neurological diseases.

The biggest body of scientific literature is with Parkinson’s disease, showing that coffee consumption reduces the risk of Parkinson’s.

Emerging evidence is showing that it can reduce the risk of depression and other cognitive disorders, including Alzheimer’s disease.

Caffeine increases blood circulation to the brain.

Coffee seems like it could be good for the liver as well.

Studies have found a reduced risk for non-alcoholic fatty liver disease (29% reduction), liver fibrosis (27% reduction), and cirrhosis (39% reduction).

All of these findings were with high consumption or having one extra cup per day.

Coffee also helps with gallbladder health, as high consumers (2-6 cups a day) have a lower risk for gallstone disease.

There is a strong relationship between coffee consumption and reduced cancer risk.

Generally, there is about an 18% reduction in the chances of being diagnosed with cancer in high coffee drinkers.

Researchers have found a lower risk of prostate cancer, endometrial cancer, melanoma, oral cancer, leukemia, non-melanoma skin cancer, and liver cancer.

There is some increased risk with high consumption and certain cancers, specifically lung cancer.

This detail is dependent on smoking status.

Taken all together, we are seeing some really impressive health benefits to regular coffee consumption. (49:16)

Most of those effects are optimized at two to three cups a day.

 

The Caveats

It is important to recognize that coffee does not work for everybody.

There are some people who would do better to look at other hot beverages.

People with familial hypercholesterolemia should avoid coffee. 

With high cholesterol, it is worth experimenting with your coffee intake.

If you are under chronic stress and your cortisol is elevated in the morning, adding a caffeine stimulus to the equation is not going to be beneficial.

When cortisol is not high in the morning, then coffee may be a good stimulus.

If you have difficulty managing stress as it is, caffeine is not helpful to you.

When you have issues with cortisol timing throughout the day, it is worthwhile doing a salivary cortisol panel.

Drinking coffee slightly increases our chance of developing gastroesophageal reflux disease (GERD or “acid reflux).

Although, you could simply find a coffee with lower acid levels.

Sarah explained genes that regulate coffee metabolism and the way this varies from one person to the next. (54:57)

There is some evidence that higher caffeine consumption can increase anxiety.

Be aware of this and talk to a doctor about it if you are experiencing this symptom.

Coffee itself if generally anti-inflammatory.

There are lots of anti-inflammatory antioxidants in coffee.

However, there are also a couple of phytochemicals that may increase inflammation.

Especially in a low-quality coffee, these inflammatory phytochemicals would be higher.

The findings in this research are mixed, so coffee is still eliminated initially on the AIP.

Coffee is a phase one reintroduction because for some it is beneficial and anti-inflammatory.

Talk to your doctor if you have a health condition that might mean that high coffee consumption or high caffeine consumption are not going to benefit you.

Also, be critical in your self-reflection.

 

Closing Thoughts

Overall the scientific literature shows that the vast majority of us can benefit from two to three cups of coffee a day.

Especially when the coffee is a high-quality coffee.

There is not a one size fits all approach.

Engage with functional integrative medicine and be critical with self-experimentation.

Be willing to re-evaluate when things are not working for you.

This is one of those areas where Stacy and Sarah recommend that you be self-reflective.

Stacy and Sarah shared details on how they prefer their coffee.

Stacy shared a bit more on the way different styles of coffee (ex: shot of espresso vs. brewed) metabolizes differently.

Espresso actually has higher antioxidants and lower caffeine because it is hot water pressed through the grounds at high pressure.

Americanos have less caffeine than brewed coffee.

With cold-brew you are going to miss some of the antioxidants, but you will have lower acidity and lower caffeine.

Be sure to follow the instructions for coffee concentrates.

Just like with anything else, it is important to listen to your body.

Thank you so much for tuning in to this week's show!

And a huge thank you again to this week's sponsor, Clean Coffee Company.

Don't forget, you can use the code '15paleoview' at this link to receive 15% off your order.

Thank you for tuning in!

Stacy and Sarah will be back again next week.

If you are tuning in late, Stacy wishes everyone a wonderful Thanksgiving! (1:10:16)

Episode 378: Did you know? (Current Events)

Nov 15, 2019 01:23:25

Description:

Welcome back to The Paleo View - episode 378. (0:40)

Today Stacy and Sarah plan to talk about some current events.

Stacy wanted to take a moment to thank the imperfect Skype for being there for 378 episodes.

Before jumping in, Stacy shared a side tangent on a podcast Matt has taken to listening to with the boys, where they use the show to read funny reviews.

Sarah shared some thoughts on the proper use of puns.

This show is Stacy's fault. Sarah has a lot going on and is about to travel, so Stacy decided to take the reins.

Stacy and Sarah are both going to share about what they have going on, and things that are going on in the world that is interesting and fun to explore.

It is almost like rapid-fire, but The Paleo View style banter that is not at all fast.

 

Sarah's Updates

Sarah is leaving for San Francisco the morning after this episode is recorded, and by the time this show airs she will be back home.

She will be giving a public lecture on the gut microbiome for Cider Health Care Systems Institute of Health and Healing.

Sarah thinks she overcommitted with her travel itinerary this year.

At the start of 2020, Sarah is also doing a three-day workshop in San Jose, CA in February.

In the midst of this all, Sarah is still trying to wrap up her Gut Microbiome book.

There are still some tickets left for the San Jose workshop, so if you are interested, you can purchase those here.

This will be the last trip Sarah will plan for awhile.

Eventually, when the book releases, there will be a book tour, with very limited stops.

The next section of the AIP lecture series is coming up in March, but Sarah wants to make time for even more projects that excite her.

Even though Sarah loves public speaking, it is not a smart use of her time right now.

Stacy stressed the importance that we all need to prioritize the things that make us feel our best.

It was a difficult decision for Sarah to make to not attend Paleo Fx in 2020.

Sarah shared the way that she got crystal clear about her expectations and goals, and is aligning with those.

For the first time in a long time, Sarah feels optimistic about the way she is structuring her time.

Stacy feels like healthy living is all about constant reevaluations. It is a process of constant learning and evolution.

 

Stacy's Updates

For today's 'did you know' episode Stacy is going to share on a new bill for preventing greenwashing on personal care products.

Stacy referred to this previous podcast episode when they discussed personal product care safety act.

Stacy recently went to California for more training on this, as this is her full-time job.

She specifically works with BeautyCounter, but she also works with a lot of other brands who are things safer.

If you have any questions about all of that stuff, this is where Stacy has gone with her lifestyle and her expanding journey.

If you want to try safer samples or anything, Stacy does offer those.

Just send Stacy an email at stacy@realeverything.com and put in the subject, 'BeautyCounter sample'.

Be sure to include details on what you are currently using and what your goals are.

Stacy loves to troubleshoot with people both on skincare and lifestyle.

Sarah and Stacy discussed their love for the Overnight Resurfacing Peel, which you can still get for free in the month of November.

If you are loving BeautyCounter, there is a half-price enrollment special through the 17th.

Sarah's birthday will be taking place when this show airs.

In honor of her recent 8th blogiversary celebration, Sarah wrote a post about her personal journey as a blogger.

Sarah reflected on the journey Stacy and Sarah have been on together since this podcast launched.

They have both been able to find their voices in the community and the change they want to affect in the world.

One of the things that amaze Sarah about Stacy's journey is that she has been able to channel her passion for healthy living in a way that impacts people whether they are Paleo or not.

The work Stacy is doing is not just about BeautyCounter, it is about the regulations that go into personal care products.

It has been a journey for Stacy.

 

The Personal Care Product Industry

Stacy does want to take a moment to discuss where the personal care industry is.

People have this idea that natural is safe.

Stacy has been diving into the science and explanation for years now so that she could be a leading voice in the personal care products conversation.

This second bill won't go to committee until they want to spend the resources for a committee to look into it.

The Personal Care Safety Product Act has some interesting components to it and Stacy shared more on why companies are lobbying hard around this one.

Stacy thinks the Natural Cosmetics Act will go through faster, even though the other one has been around longer.

The second one only seeks to define what terms mean.

This one is sponsored by representative Sean Maloney from New York.

Stacy read a press release more on this act, which you can read in full here.

Sarah and Stacy discussed their concerns around the way in which we breathe in and absorb (through the skin) the toxic ingredients in the products we use.

Stacy's passion is to educate people on the reality that you cannot trust the labels you read.

What you can do is scan products in your own house, or products you are considering buying, using the app EWG.

If these bills go through, it is a lot less of a burden to the consumer since you won't have to do all this research.

The Personal Care Product Safety Act's goal is to strengthen human health by testing the ingredients.

If you are interested in asking your representatives to support either of these bipartisan bills, BeautyCounter has created a textbot to help you do this.

Text 'BETTERBEAUTY' to 528886.

 

The Clean Fifteen & Dirty Dozen

Stacy asked Sarah if she knew that the Dirty Dozen and Clean Fifteen changes every year.

Sarah noted that these lists also look at trends and the types of foods that make it onto the list frequently.

EWG does a great job of empowering people with knowledge.

Sarah feels that they have a balanced approach to their feedback and recommendations.

This year's clean fifteen includes: Avocados, Sweet Corn, Pineapple, Sweet Peas frozen, onions, papaya, eggplants, asparagus, kiwis, cauliflower, cantaloupes, broccoli, mushrooms, honeydew melon

This year's dirty dozen includes: strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potato, + hot peppers

Just because something isn't classified as organic, it doesn't mean that the farmer didn't use a variation of safety practices.

Be sure to ask your local farmers about their practices.

 

Perfume

Did you know that there is now an EWG verified perfume?

The company is called Henry Rose.

There are five perfumes and they are fragrance-free.

 

Solar Panels

Did you know that there is a 30% tax credit for the installation of solar power on your home?

Sarah did know this because her family has been going through a big shift at home to swap to more earth-friendly practices.

Sarah does want to make the switch, but the timing isn't right for her household just yet.

Matt has been doing the research on this as they prepare to move to a new house.

Switching to solar will save you $400 per kilowatt per year; an average 5KW system will save a homeowner $2000/year. 

Sarah and her husband are looking at possibly moving, so they aren't sure if investing in the solar panels makes the most sense.

Stacy referred listeners to this podcast episode for more information on Sarah and Stacy's earth-friendly practices.

 

Climate Trends

Stacy asked Sarah if she knew that September 2019 was earth's hottest month ever, specifically North Ameria.

On July 31, Greenland lost eleven billion tons of ice.

A lot of this goes back to why Stacy and Sarah make the choices they do, with the goal to lower their carbon footprint.

Sarah's family has the mantra, 'but the planet' and she shared on how this mindset has impacted her lifestyle and family's choices.

Branch Basics is a product that Stacy and Sarah both cannot say enough good things about.

You can use the code 'ThePaleoView' to get 20% off your Branch Basics set orders.

 

Black Friday

A lot of Stacy and Sarah's favorite brands will be running Black Friday sales, and they will be telling people all about their favorites.

Simply subscribe to their newsletters to catch those details.

Stacy is offering an exclusive special that only she is offering with BeautyCounter.

To subscribe to Sarah's, visit this link.

To subscribe to Stacy's, visit this link.

 

Family-Friendly Shows

Did you know that there are a lot of family-friendly shows that help educate about topics like food, health and more?

Below is a list of Stacy's recommended shows:

Planet Earth, Netflix

Rotten, Netflix

Explained, Netflix

Diagnosis, Netflix

Food, Delicious Science, Netflix

The Paleo Way, Netflix

Final Table, Netflix

Nile Red, YouTube

NOVA, PBS

Queer Eye

Great British Baking Show

 

Closing Thoughts

Stacy and Sarah hope you enjoyed this week's episode.

If you have suggested topics or questions please be sure to do that by using the contact forms on both Stacy and Sarah's sites.

Stacy wants Sarah to cover one of her questions - why do we not feel good after we travel?

Again, Stacy and Sarah love hearing from you, so don't hesitate to reach out!

The contact forms on the site are the best ways to touch base, but social media works if you need to use those channels instead.

Thanks for listening - Stacy and Sarah will be back next week!

Episode 377: Common Misconceptions about the AIP

Nov 8, 2019 01:18:01

Description:

Welcome back, listeners. (0:40)

Stacy has some good news to share.

Wesley is no longer vegan.

He lasted three days, and Stacy is super proud of him pursuing something he was interested in trying.

Stacy wanted to give a special shout out to the vegan podcast listeners who reached out and were super helpful and supportive.

Stacy shared more on Wesley's experiment, how he brought it to a close, and why.

This week Stacy and Sarah are going to go in a completely different direction.

Sarah wanted to revisit the autoimmune protocol as a dedicated topic for a few reasons.

It is exciting for Sarah to see the way that AIP is evolving. However, there are some things happening that are misrepresenting what AIP is.

 

A Preview Into this Episode

In this week's show, Sarah wants to revisit what AIP is and summarize it's main principles. She also wants to address some of the most common misconceptions. (11:46)

The autoimmune protocol is a very comprehensive protocol, and every facet is backed up by a huge body of scientific literature.

It is important for Sarah to understand the why's behind which foods to eat, and which foods to eliminate, and the lifestyle priorities in order to personalize AIP and use it effectively.

This week's episode is going to be very much a summary of what the autoimmune protocol is and what it isn't.

Stacy has been excited to see the way that AIP has moved outside of the Paleo community and has reached more people, providing help to those who need it.

However, Stacy recognizes where the trouble lies with the misconceptions that have also spread as the popularity of AIP has grown.

There are some cases where AIP is being used as a form of disordered eating.

Stacy reminded listeners that AIP is not intended to be a life sentence.

For some people, there may be foods that you can never add back.

There are people who use AIP for a set amount of time and fully hit their health goals and reintroduce with success.

Stacy and Sarah want AIP to be a mechanism for people to reach the next level in their health, but to not cause stress in the process.

 

The Three Phases

The AIP is actually three phases, which have been outlined on Sarah's site here. (19:09)

The first phase is the elimination phase, but Sarah really thinks of this as the nutrient density phase.

Placing a positive focus on what to eat is an important way to practice a positive mindset.

Sarah has always resisted putting a timeframe on the elimination phase because different people have different barriers to overcome.

Food needs to be eliminated for at least two weeks for the elimination process to be effective in showing food intolerances.

In the AIP lecture series, Sarah teaches that if you aren't seeing any changes within three months during the elimination phase, there is more to look into beyond diet.

Refer to this do's and don'ts post on Sarah's site for more tips and tricks.

The reintroduction phase is important for a number of reasons.

The elimination phase of the AIP is a challenge outside of the home, and reintroductions allow expansions on the diet, which makes practical challenges navigatable.

There are some nutrients that you have to be aware of so that you make sure you are getting all the nutrients you need during the elimination phase.

So reintroduction can make the diet higher quality when those nutrient-dense foods that were eliminated are actually tolerated.

The foods that are eliminated on the AIP are not going to be a problem for everybody.

Autoimmune disease is a spectrum.

Other than celiac and gluten, there are not defined food triggers.

For most autoimmune diseases it is a confluence of events. (28:18)

This is why the AIP is this very comprehensive approach because it is trying to tackle a large number of things.

Reintroduction allows you to identify how different foods make you feel and if/when/how to include them (or not) into your diet.

One of the things that happen during the reintroduction phase is that you are learning about your body and you are personalizing the AIP to your body's requirements and tolerance.

After that second phase, you reach the third phase, known as the maintenance phase.

Dropping the dogma of good food and bad food allows you to hone in on an individual approach that is really only possible after going through this methodical and personal journey.

The troubleshooting that happens during this process is also hugely informative.

If you aren't seeing changes by that three-month mark find a functional medicine specialist and start digging deeper because there are other things that could be going on.

There is a learning environment that comes with the autoimmune protocol.

This is why Sarah likes to think about it as a toolkit; it provides you with a knowledge base.

This is a very empowering journey!

 

The AIP Bullet Points

The AIP is based on a huge body of scientific evidence that supports each facet.

High vegetable consumption is super important.

Organ meat and seafood are the most nutrient-dense foods available.

Balanced macros are really important for hormone regulation and immune regulation.

That the foods being eaten are really important for gut health, but so are the lifestyle factors.

Regulating the immune system is not just about regulating the immune cellular function, it is about taking care of all of the inputs to gut health.

The AIP embraces functional medicine and treatments backed by science.

The goal is to combine all of the best tools that are backed by science, in a personal way to best effect our individual health.

The sense of empowerment really hit home for Stacy and she shared more on why. (37:01)

Stacy shared more on her lifestyle and how and why she has tailored it to her personal needs in the way that she has.

Learning to understand her triggers was a viral part of Stacy's journey.

Knowing where her triggers lie allows Stacy to live her life to the fullest, and it is truly worth it.

 

The Mindset Aspect

You do have the room to make choices personal to you and your needs.

Sarah shared more on how this would work, using the example of coffee.

Get into the why's behind what to eat and what not to eat because this knowledge allows you to see what trades you can make to maintain a healthier mindset during your elimination phase.

Learning to see AIP within the context of the bigger picture, allows you to truly understand your body with the goal of lifelong health at the forefront of your journey.

The resources Sarah referred listeners to: the AIP lecture series, The Paleo Approach book, The Autoimmune Book protocol eBook, autoimmune protocol start here page.

Sarah noted that you can also work one-on-one with an AIP certified coach or join a group coaching program.

The biggest mindset challenges can be easily overcome with knowledge.

Stacy reminded listeners that food can make you feel bad, but the food is not bad. And you are not bad for making a choice.

These are things that Stacy didn't understand years ago. It took her time to develop a healthy mindset, as she use to think that weight loss was health.

Understanding an autoimmune condition and learning to nourish your body and live a lifestyle that helps you feel its best, is really the best way to change the way that you think about health.

 

Is the AIP for everyone?

You can use the same structure without doing all of the eliminations. (52:41)

If you don't have an autoimmune disease, you can still do this same health approach within a Paleo template.

You could follow a standard Paleo approach and then test your tolerance to the possibly problematic foods, such as dairy.

There are a lot of people who have been a part of the Paleo community for a long time, eating a nutrient-focused, gluten-free diet.

You can adapt the structure of the healing journey to be in a different starting place and to have a different health goal.

You would still use the same overall idea behind a challenge and a reintroduction, with the goal of understanding your body.

 

Common Misconceptions

Myth: There is no science to support this way of life. 

Fact: Sarah cited 1200 studies when writing The Paleo Approach.

There have been 600 to 800 more studies that have come into various writings on Sarah's website.

There are also now some clinical studies that are looking at IBS and Hashimotos Thyroiditis.

In addition, there is an ongoing study right now on eczema and psoriasis.

There is no aspect of the autoimmune protocol that is not solidly rooted in scientific evidence.

Sarah approaches every recommendation she makes in scientific research.

Stacy referred listeners to this podcast episode where this was discussed in greater detail.

 

 Myth: If I do AIP, it is going to solve all my problems.

No. You simply can't cure everything with diet and lifestyle alone.

There are situations where you need doctors, medicine, surgeries, supplements, therapies, etc.

AIP is a toolbox. It is a collection of best practices.

Sarah will take thyroid hormone replacement for her entire life. And this is not her failure or a failure of AIP.

 

Myth: It's just a diet. (1:00:14)

The dietary aspect is where people come into AIP.

It is easy to ignore the lifestyle aspects, but these are critical components.

When we get fixated on the dietary piece, it is easy to lose sight of the lifestyle pieces.

 

Myth: If I am doing all the things, I don't need medical intervention. 

This might be true for some people, but not true for all people.

There are going to be things that diet and lifestyle alone will not address.

Sarah would refer these people back to this podcast episode as both of these approaches will help you dig deeper into the healing protocol.

It is not just important to see your doctor, but to also tell them what you are doing.

If you are toying with supplements or hoping to go off medications, it is important to work with a medical professional you trust.

 

Myth: It causes food sensitivities.

Sarah explained how the reaction was always there, and understands how frustrating this can be.

It is inconvenient to discover you have a food sensitivity.

However, there is a lot of empowerment that comes from that knowledge.

It may feel that way because of the unmasking of a reaction that has always been there before, but physiologically that is not how it works. 

Refer to this podcast episode for more information on this topic. 

 

Myth: AIP is a very limiting diet. 

There are examples of people who keep it very limited due to food phobia. 

Stacy has seen people do this when people combine AIP with low-carb. 

Sarah noted that if you are combining protocols you need to be aware of how to get sufficient nutrients, and should probably be working with an AIP certified coach or functional medicine practitioner. 

If you are giving up a lot of foods that you typically eat, it can feel like there is nothing left to eat. 

Sarah approaches this by teaching people about the food variety people have to choose from, because variety is actually a big part of the AIP. 

The mindset aspect that comes with seeking the abundance as opposed to focusing on the eliminations. 

The food lists that Sarah has in her books has a few thousand options listed. 

It does require trying a lot of new foods, finding different places to shop, learning to cook with new foods, but these are different challenges than a diet being too restrictive. 

 

Closing Thoughts

The AIP is not a very restrictive diet.

It has eliminations, which might be more than you have ever tried before, but it incorporates a huge variety of foods and promotes variety within the template. 

There are so many options that are AIP complaint for you if you don't want to make your own foods.

There are more AIP friendly food options available now today than ever before.

Stacy and Sarah appreciate you the listeners for being here for this episode. 

Please go leave a review on the show, in whatever platform you are listening to it in.

Thank you so much for being here and for supporting this show! (1:17:25)

Episode 376: The Vegan Phase

Nov 1, 2019 01:16:26

Description:

Welcome back to The Paleo View listeners. (0:40)

We have an interesting episode for you this week friends.

Stacy's nine-year-old is rebelling like a teenager.

Cole is pretty cool as teenagers go. Stacy enjoys his sarcasm and dry humor.

Finnian was recently described by his teacher as gregarious.

Stacy's baby, Wesley, has a bleeding heart and is very aware of his impact on his community and the world.

He has been passionate for years about consuming meat, which is an interesting topic for Stacy.

Stacy was vegetarian for seven years before she went to college, but she has changed her tune on that.

She now does a lot of educating and sharing about humanely and sustainably raised animals and how important this is to their family.

Wesley has talked about going vegetarian a couple of times but has decided against it until recently.

Recently Wesley saw something on YouTube that inspired him to make the move and go vegan for at least seven days.

Pescatarian is always the route that Stacy has suggested. However, Wesley wanted to go full-on vegan.

From sharing about this challenge on social media, Stacy has heard from so many people that their children also experiment with this.

It has always been Stacy's approach that children are their own people and they make their own decisions.

As much as this feels like a complete rebellion against everything Matt and Stacy believe, they do want to support that this is something he has thought about for a long time.

Matt and Stacy decided to support him in this challenge, but they also saw it as an educational opportunity.

Sarah commented on how Matt and Stacy empower their children with their choices.

 

Educational Opportunity

The first thing they educated Wes on was protein, using a graphic from Robb Wolf's Instagram. (7:44)

They are also discussing micronutrients and what he is missing in a vegan diet.

Wesley is their Paleo baby. He has never had standard American foods, outside of gluten-free treats.

He is following both a gluten-free and vegan food plan right now. Stacy is also avoiding soy and filler junk foods.

They did find a lentil-based burger for Wes, but it was very hard to avoid canola oil in products.

Sarah shared on Canola oil and the history of this product on the food market.

Stacy shared a bit more on the foods they have found for Wes and what he has liked.

What Sarah wants to add to this conversation is about the fat options available to you in a vegan diet. (14:32)

The vegan community has done messaging very well, in terms of how they have distributed their arguments for their choices.

Sarah does agree with the information shared on how negatively impactful the meat, dairy, and processed carbohydrate-heavy the average American diet is.

A big part of the conversation needs to be on how important vegetables are, and how important it is to modify protein intake.

There are nutrients that we get from animal foods that we cannot get from plant foods, and vice versa.

Sarah thinks of Paleo as a plant-based diet.

The only way to meet our nutrient needs is to consume from both categories of food.

Sarah referred to these resources for omnivore education.

We need nutrients from both plants and from animals.

There are plenty of nutrients that you can get sufficiently by either going vegan or carnivore. However, in either extreme, there is a group of nutrients you are missing out on.

Sarah's views this as an opportunity to talk to the flip side of the coin.

 

The Nutritional Gap

There are nutrients that we get from animal foods that we either cannot get from plant foods, or we can only get from a very limited list of unusual plant foods. (18:01)

In these cases, it is hard to get sufficient quantities of these nutrients.

The nutrients that we could be missing out on including heme iron, the animal form of vitamin A, zinc, vitamin B12, vitamin K2, vitamin D3, CLA, DHA, EPA, creatine, taurine, carnitine, and selenium. 

Sarah shared a bit about the various ways you can supplement your vegan diet to fill some of these nutrient misses.

Protein requirements are an additional challenge on a Vegan diet because plants are not a source of complete protein.

Complete protein refers to a food that contains all nine essential amino acids.

One of the things that is a trick is looking at combining foods in order to get all of those essential amino acids.

The classic mixing is to mix a grain and a legume to get all nine essential amino acids.

It is really hard from plant-based sources to get enough leucine.

Thre is a careful selection of food that can help round out the amino acid intake, but the other typical recommendation is that vegans need to consume more plant proteins to simply get enough protein.

 

Protein Absorption

There is this whole other side of the protein challenge for vegans and vegetarians, which is the digestible indispensable amino acid score.

Our digestive enzymes are not very great at breaking down plant proteins.

There is a score that looks at how much of the protein is wasted through the digestive tract.

The scores range from 0, which is completely non-digestible, to 1, which is considered fully digestible.

There are some animal foods that score higher than 1 though.

For example, beef is 1.1, chicken is 1.08, fish is 1.

This means that in an average human digestive tract, the protein is 100% digested.

Tofu has a score of 0.52, kidney beans have a score of 0.51, peanuts have a score of 0.43.

Plant-based proteins, at best, half of the protein is fully digested in the digestive tract.

If you are active, trying to build muscle or trying to lose weight, all of these things increase your protein requirements.

Your health goals are more easy to achieve with higher protein intake.

Sarah personally aims for about 2 grams of protein per kilogram of body weight, per day, spread out amongst three meals. (32:49)

Getting this amount of protein is fairly straightforward, using dense protein sources.

However, in the context of plant-based proteins, you have to consume a lot of food to fulfill your protein requirements.

On top of that, you still have to supplement to hit your micronutrient needs.

The main takeaway is that humans are omnivores and there are nutrients that we get from animal foods, that we can't get from plant foods.

That doesn't mean that we need to eat a ton of animal foods to meet our nutritional needs.

Like Stacy was saying at the start of the show, you can get these nutrients from a pescatarian diet.

Sarah sees pescatarian as a really good compromise.

You would need to eat shellfish.

 

Long-Term Effects & Impacts

In the absence of animal food, it is basically impossible to achieve nutrient sufficiency, even with supplements.

There is not a good idea of what happens when you don't get enough creatine over the course of your life.

We understand the consequences of many micronutrient deficiencies, but we don't fully know the longterm impacts of amino acid deficiencies.

The term non-essential is very misleading.

Sarah tries to respectfully explain the need for nutrients in the context of a modest serving of an animal food, and lots and lots of vegetables, fruits, nuts, and seeds.

We can incorporate that with a focus on humanely raised meats.

Returning to a decentralized food manufacturer system is a great way to balance the global environmental impact of raising meat, by recognizing the human nutritional needs to animal foods.

Stacy shared more on why this point is so important to her, and ultimately inspired Matt and Stacy to write Beyond Bacon.

The importance of respecting an animal's life and the kingdom of life is a very important piece of this dietary puzzle.

The importance of the work that Diana Rodgers is doing.

Sarah shared information on salmon migration and hatchery programs.

This is just one great example of how measures are being taken to both cares for the environment and the animal kingdom.

Thinking of an animal at the end of its life cycle, which is the ideal time to harvest it.

 

Supporting Others Choices

The important part for Stacy is that all of these topics hit on the points of discussion she is having with Wesley.

No matter what age a child is, Stacy thinks that the idea and the popularity of vegan/vegetarianism, is not just something that is cool, but also because there is compassion.

If this is how someone feels, there are other things that we can think about to bridge the gap between how someone feels and respecting our own health.

Stacy is empowering and supporting Wes and shared on why she feels it is important to encourage this experimentation while he is under her roof.

While Stacy started as a vegan when Matt and Stacy first started dating, they both educated each other and met in the middle.

Stacy's brother grew up a vegetarian but became a vegan when he went away to college.

Stacy also shared on the work that her brother is doing to reduce food waste.

 

Adding in Probiotics

One of the things Stacy has been focusing on with Wesley is adding in probiotics. (57:02)

Stacy shared the gluten-free and vegan supplements that Wesley is taking during his 7-day challenge.

Wesley's gut health is strong and is able to take on this dietary modification. 

Stacy shared an update on the first three days of Wes's challenge. 

She thinks that he isn't experiencing as much digestive distress as expected because of the probiotics he is taking

Wesley is taking his Thrive probiotics in the morning, and also having a Forager smoothie.

Matt and Stacy have never been diligent about the kids taking probiotics, but for Wes this has changed. 

Sarah shared science on the role of animal products on the gut microbiome.

While writing her new book, Sarah was most interested in writing about what is good for the gut microbiome. It is not a Paleo book. 

It has been fascinating to Sarah to dig into this research beyond bacterial strains. 

She has found another argument for omnivorism through her research. 

There is this additional effect of dietary changes on the gut microbiome that depending on what the diet is, might be beneficial or might not be. 

In the context of a diet that is missing something important for the gut microbiome, like veganism, supplementing with probiotics makes a whole lot of sense.

Stacy shared why Thrive probiotics, in particular, is her brand of choice. 

 

Closing Thoughts

Stacy shared her latest happy moment in her food preparation for Wes's vegan meals. (1:08:40)

Gluten-free vegan is a really hard diet to follow, as options are really limited. 

Just because Wes wants to experiment with a vegan diet, there are certain household rules that Matt and Stacy are not flexing for him. 

Stacy shared some additional food ideas that she has come across in prep for Wes's 7-day challenge. 

There is a highlight bubble on Stacy's Instagram account with these ideas listed if you are interested. 

Sarah hopes that this conversation helped other parents who are in similar situations. 

Listeners can save 15% on Thrive probiotics by using the code 'PaleoView15' by visiting this link.

Sarah is looking forward to an update on the Wes-vegan phase next week.

Thank you so much listeners! Please don't forget to share this with your community and to leave a review!

Stacy and Sarah love it when you engage with them on social media.

Your hosts will be back again next week! (1:16:08)

Episode 375: PCOS

Oct 25, 2019 01:06:44

Description:

Welcome back to The Paleo View - episode 375. (0:40)

First, Stacy and Sarah would like to thank this week's episode sponsor, Joovv.

If you haven't yet heard about why Stacy and Sarah love this tool, check out this podcast episode that covers all the benefits of red light therapy.

Joovv's buildability Lego-like structure makes it really easy for you to get the size that is right for you now, and expand your red light therapy later down the road if you would like to.

For more information visit this link.

This week's episode was inspired by a question from Molli on the topic of PCOS.

First, before Sarah dives in, Stacy wanted to give a shoutout to Molli who is an active and engaged follower on social media.

Stacy wants to also encourage other listeners to use these channels as a way to submit questions.

 

Molli's Question

Molli aks: I was recently diagnosed with PCOS and have been told I need to adapt to a low carb diet due to insulin resistance. (4:44)

However, with the research you guys have presented about the benefits of healthy carbs for the gut microbiome I’m not sure what the best route is to take.

Is there is any research on other things I can do to help my body regulate its cycles and begin to ovulate?

There is just so much information out there about PCOS it’s hard to know what is accurate, and I trust your insights!

First, Stacy wants to note that hormone regulation, in general, has been covered on this show a lot in different lifestyle aspects.

So when it comes to things like sleep, stress, sunlight, movement, hormone-disrupting products from your life, be mindful of how all these aspects impact hormone regulation.

Molli, if the only thing a doctor is telling you is to go low-carb you might want to look around for another doctor who can help with the lifestyle suggestions.

Things like meditation, red light therapy, and yoga can have a lot of benefits as well.

 

About PCOS

PCOS is incredibly common.

There are estimates that up to 6 to 10% of women of reproductive age have PCOS.

It is a condition that is considered a genetic condition that is triggered and worsened by weight gain and insulin resistance.

PCOS triggers a vicious cycle because the insulin resistance and weight gain exaggerate the excess hormones that are being produced.

The excess hormones make it really hard to lose weight, and gaining weight and having more insulin resistance skews the hormones.

One thing Sarah wanted to note is that you don't have to be overweight to be insulin resistant.

So this essentially means that PCOS has two key features.

The key features are insulin resistance and hyperandrogenism.

These two features are what drive the various symptoms.

So the symptoms fall into a few different categories.

The main ones are menstrual cycle symptoms, infertility, inappropriate male features, skin issues, weight regulation challenges, and mental health issues.

Different women experience symptoms of PCOS differently.

Just in the last few years, PCOS has been recognized as a genetic condition. (15:34)

PCOS is similar to autoimmune disease in the sense that there is a collection of risk genes, but it requires an environmental trigger to be turned on.

It is the combination of these genetic risk genes with insulin resistance or weight gain that starts this vicious cycle.

And once you are in this vicious cycle it can be very hard to step out of it.

 

The Larger Impacts of PCOS

Having PCOS increases the risk of metabolic syndrome, developing type-2 diabetes, having high cholesterol that leads to cardiovascular disease, developing non-alcoholic fatty liver disease, and an increased risk of obstructed sleep apnea.

The root things that are going on in PCOS are also causing these other conditions to develop.

However, these conditions develop over a longer time scale.

Sarah noted that you will often see type-2 diabetes diagnosis and PCOS diagnosis go hand in hand.

Stacy noted that she feels like there is a lot of shame around conditions that can be contributed to obesity.

As a reminder, there are women who are not overweight who have PCOS.

There are a variety of health conditions that come whether or not you are overweight.

When we assign shame or guilt or negativity with a health condition it doesn't help solve the problem.

There have been a variety of studies showing that if you can address your insulin sensitivity and blood sugar regulation, it can help reduce the hormones.

It has been confirmed through scientific evidence that obesity is not directly tied to what your insulin is doing, and low-carb diets do not provide any specific benefit to weight loss beyond calorie reduction.

However, there is still this aspect to diet culture that the way to lose weight is low carb. (23:39)

So if you have diabetes there is an assumption that the solution is low carb.

Sarah wants to refer listeners back to the insulin podcast episode.

As covered in that episode, there are many different effects that insulin has on the body that are not related to glucose metabolism.

It is probably more important to dial in lifestyle factors when it comes to restoring insulin sensitivity and reversing insulin resistance.

 

Diets & PCOS

Keto studies are using under 30 to 50 grams of carbohydrates for their measurements.

Low carb studies are using 50 to 150 grams of carbohydrates for their measurements.

There have also been studies that have looked at the Mediterranean diet, adding in protein, supplementing with fiber, using olive oil and more.

There was a meta-analysis that found 28 studies that were diet interventions for PCOS.

They said that there were 22 of those studies had such poor study design that they could not be included, which is incredibly unusual.

For the meta-analysis, they were able to pull the 6 studies and collect valuable data.

They found that there were subtle differences between the different intervention diets.

The style of diets that were observed were a Mediterranean style, low glycemic index, high and low carb diets, and a high protein diet.

They were able to show that the Mediterranean style diet resulted in greater weight loss.

There was improved menstrual regularity with a low glycemic index diet.

The free androgen index was best under a high carb diet.

Insulin resistance was better improved under both low carb and low glycemic index diet.

The best quality of life scores came from a low glycemic index diet.

Mental health scores were best improved with high protein diets.

Basically, all of the different dietary interventions that were tested in rigorous well-designed studies showed benefits to some piece of PCOS.

When women lost weight, all the different things going on with PCOS were improved.

If they didn't lose as much weight, there wasn't as much improvement.

This is a really important thing because it de-emphasizes the importance of insulin resistance compared to weight loss.

In these studies, they showed that normalizing weight is more powerful than what the actually dietary composition is.

It is far more important to eat a healthy diet than it is to manipulate macros to achieve some kind of magic insulin level.

 

The Role of Keto on PCOS

There has been one study that tested keto for PCOS. (39:00)

Sarah doesn't actually recommend keto to anyone outside of its therapeutic use in two situations.

The study was published in 2005, no follow-up studies have ever been published.

It recruited 11 women, 6 of them dropped out of the study.

This is fairly predictable in a Keto study because of the way this diet impacts the quality of life.

To read more about these impacts, check out this post from Sarah's site.

Keto is a diet that overtly manipulates sex hormones because of its role in what insulin is doing and not to the benefit of most people.

 

Red Light Therapy & Infrared Light Therapy

One of the benefits of red and infrared light therapy is that it increases ATP production in our cells.

This improvement with our cellular health has a lot of downstream effects.

It has actually been used in fertility studies.

There was a study that came out of Japan with a little over 300 women in the study who all failed out of IVF treatments due to infertility issues.

They did a treatment similar to what Joovv delivers but at different wavelengths.

The study found that just by doing the infrared light therapy, about 20% of the women got pregnant.

Sarah noted that this is by no means a magic cure-all.

There was still a fairly high miscarriage rate in this study; upwards of 50%.

There have been more mechanistic studies done in animals with red and infrared wavelengths showing that shows improvement in infertility.

Sarah finds it very cool to see this information.

The studies behind this show the impact of improving cellular health and how that can translate to regulating hormones and improving ovary health.

Again, this isn't being presented as a cure-all, but this is exciting research.

No one has done a study combining a nutrient-dense diet with lifestyle factors, throwing in some red light, and seeing what the formula produces.

 

Coming Full Circle

There is no compelling reason to be doing a low carb or ketogenic diet for regulating hormones or reducing insulin resistance in PCOS. (46:31)

The scientific study, when you look at it as a whole, points to a healthy diet is the way to go and that lifestyle is really important.

Sarah noted that there is some interesting science showing that insulin sensitivity is far more closely tied to our lifestyle factors than anything having to do with our diet.

She also feels like this isn't adequately addressed in doctors' offices.

Sarah shared more on the findings from various lifestyle factor studies.

We know that stress by itself can cause hormonal dysregulation, which can look a lot like PCOS.

There are multiple direct lines that point from lifestyle factors to PCOS.

Diet is still important, but regulating insulin is not something we can accomplish without addressing the lifestyle inputs to insulin regulation.

Addressing the lifestyle inputs is actually going to give us a much better bang for our buck than anything having to do with diet.

Stacy noted that Molli was spot on in identifying and knowing that gut health ties into this.

Shout out to Molli for understanding and following her instincts on this one.

As Stacy said, she would seek out someone who has a more well-rounded understanding of how these lifestyle factors will also play in.

There are medical professionals out there who can guide you, and Stacy highly recommends it based on how she has seen these lifestyle factors impact her friend's health and symptoms around PCOS.

This is a more common health condition than most people realize.

Molli's question was triggered by this recent podcast episode. (55:47)

Reminder, we need to be careful not to go too low carb.

There is still a compelling reason to be adopting a nutrient-focused Paleo diet with PCOS, which is a balanced macros.

This is because this is an optimal diet for the gut microbiome.

We are on the cusp of understanding PCOS and its link to our environment in much more detail.

However, there is enough information there to put together a comprehensive and holistic template that would include a nutrient focused diet.

To also dial in stress, sleep and activity, and incorporating a functional medicine practitioner.

Stacy reminded listeners, that if you are interested in checking out more on this episode's sponsor, please visit Joovv's site here for more details.

Thanks for listening, and please keep those questions coming. 

As always, Stacy and Sarah always appreciate your reviews, as well as your shares with friends and family.

Stacy and Sarah will be back again next week! (1:05:09)

Episode 374: Thanksgiving Dinner Rapid Fire

Oct 17, 2019 01:01:32

Description:

Hey listeners! It's episode 374, and the middle of October. (0:41)

Stacy and Sarah are here to talk about Thanksgiving.

Yes, Halloween hasn't happened yet, but this year don't put off planning.

Stacy sent out Thanksgiving invitations to her guests two weeks ago.

Before Stacy and Sarah dive into this episode, a shout out to this week's sponsor.

Butcher Box is very relevant to this episode, but Sarah could share on her love of Butcher Box anytime.

They deliver grass-fed beef, heritage breed pasture-raised pork, as well as organic chicken.

Everything is non-GMO verified, hormone-free, it's all top quality and it is delivered right to your door on a subscription basis.

With Butcher Box, you can either build your own box or have them pick and assemble a box based on what is in supply.

Sarah has add-on's thrown into her box, based on monthly price specials.

Butcher Box has awesome pastured turkey.

Stacy ordered both Butcher Box's ham and turkey last year and cannot recommend them enough.

If are you listening before November 17, 2019, new subscribers can receive a whole turkey in their first box. This is a huge value!

After November 17, 2019, new subscribers to Butcher Box can redeem an offer for $15 off + free bacon. 

No code required. Just use this link: https://www.butcherbox.com/thepaleoview/

 

The Turkey

Stacy and Sarah have a bunch of questions from social media on the subject of Thanksgiving. (6:33)

They are going to rapid-fire Q&A these, and set the Thanksgiving spirit.

First question, how do you each cook your turkeys?

Stacy and Matt actually cook more than one turkey because they have a lot of guests.

Hosting is kind of Matt and Stacy's thing, so know that her responses are more for large gatherings as opposed to groups of 6.

Stacy's sister gets a free turkey through work every year, which she gives to Matt and Stacy. This turkey is typically fried.

The turkey that Matt and Stacy purchase via Butcher Box is roasted.

Turkey, in particular, is really susceptible to terribly raised farming practices if you are not buying humanely, sustainably raised turkey.

For many farmers, turkey is a commodity with a high demand once a year.

Turkeys are often fed the worst food so that they are fattened up quickly.

We as consumers tell the market what we want. If more of us purchase sustainably raised turkeys, it tells the farmers that it is worth their time and money.

Stacy and Matt wrote a book called Beyond Bacon that covers the importance of eating nose to tail, so this is a topic that really matters to her and is relevant to all the animals we consume.

They do brine the turkey that they roast, and the one that is fried does not get a brine.

Sarah has smoked a turkey before, which she did brine first.

Since a turkey is typically between 10 to 30 pounds, she feels like there is an intimidation factor to it.

However, it is actually really no more challenging than roasting a chicken.

If you are cooking it without stuffing, it is actually really straightforward.

Most of Sarah's work that goes into cooking any Thanksgiving dinner is centered on the sides, the turkey is the most hands-off part of the menu.

When deep-frying a turkey, you want to be comfortable around a fryer and know what to expect.

Roasting a turkey though is so straightforward.

Put something flavorful on the skin, even if it is just salt, put it in the oven and cook for twenty minutes per pound.

A pastured turkey can cook in as little as fifteen minutes per pound.

Sarah suggests throwing in a meat thermometer so that you know when it is perfectly cooked.

Stacy emphasized the importance of a meat thermometer, and you can even purchase a basic one.

You want to put the thermometer in the breast of the turkey and not up against the bone.

Sarah puts stuffing in her bird, Stacy does not.

Matt and Stacy make a side for their stuffing, as they do have a vegan guest at their Thanksgiving and make those accommodations in their menu.

 

The Sides

Matt and Stacy are able to make a lot of things vegan-friendly. (15:48)

They make a pork-based stuffing that they really like, and then they make a separate stuffing that is bready based, using a vegan bread and vegetable stock.

The pork-based stuffing recipe can be found here.

Sarah makes her mom's stuffing recipe using chopped green plantain in place of bread crumbs. The greener the plantain, the better.

Stuffing is prepped in the bird, dressing is prepped outside of the bird. Matt and Stacy make a dressing.

Question two, what are your go-to sides? 

Stacy asks each of her guests what is one dish they would like at their Thanksgiving feast.

Matt and Stacy structure it so that partners get one request, as opposed to two requests.

Their roasted vegetable platter, drizzled with balsamic over top, is one of the most popular dishes they make.

This is a point of pride for Stacy, that her family comes requesting vegetables.

The recipe for this vegetable platter can be found here.

Stacy has a lot of family members who are not gluten-free, so she usually purchases gluten-free bread options for them from a bakery so that she doesn't have to worry about that.

There are always lots of desserty requests.

They often buy their pies from a bakery, and then make Sarah's pumpkin pie recipe as a custard.

Green bean casserole is another favorite.

Matt and Stacy's trick to their sweet potato casserole is to roast pineapples and bananas and then blend those in with the sweet potato.

Last year Stacy fell in love with Smashmallow and used their Cinnamon Churro to top their casserole.

Sarah is going to try it this year with Sweet Apricity's Pumpkin Spice Marshmallow.

On her website, Sarah has a recipe for an eggplant and wild mushroom-based stuffing. It has the texture and flavor of a traditional stuffing.

You could make it as a dressing by just adding more broth.

Sarah often has roasted Brussel sprouts, a steamed vegetable, a salad, and some kind of root vegetable mash.

Stacy and Sarah both blend the liver into the gravy to add more nutrients to their meal.

Your turkey will have all the parts, so you just use those to add those to the broth.

On a broader scale, rethink Thanksgiving.

Instead of trying to recreate standard American foods, reimagine flavorful delicious foods that you love.

A great example is this biscuit recipe that Matt and Stacy came up with.

Being invited to a meal like this can be a stepping stone into rethinking what healthy eating means.

All their guests are really happy with a delicious meal, and the gluten-free desserts are purchased from a bakery and equally enjoyed as well.

When Stacy was first planning Thanksgiving from a Paleo mindset, they utilized Pinterest to inspire how to reimagine the traditional dishes.

 

The AIP Guest

Question 3, I have been invited to a holiday dinner at my soon be in-laws. How do I navigate my AIP dietary needs without offending? (30:19)

For Stacy personally, she doesn't expect someone else to bend their meal for her.

Stacy would always be very upfront with her family about how excited the family was to come and spend the holiday with them.

She would then be honest and say that she is working on her health and not able to eat a lot of things right now.

Her approach was to bring her own food and to reiterate to her hosts to not feel like they needed to cater to her, but she wanted to give them a heads up.

Sarah handles these types of situations by offering to bring a recipe that is AIP friendly that she can share with everyone but is kind of like a meal itself.

She will also bring a dessert, offering to bring two to three things that she can eat and share with others.

If you don't feel like you have the ability to make a delicious dessert that would please everybody then bring some Sweet Apricity caramels for yourself and don't worry about it.

The day is about spending time with one another and enjoying company with our friends.

Food brings us together in these social situations, so don't let it divide you.

 

Use the Turkey Carcass

Question 4, what can I do with my turkey carcass? (35:20)

Make so much broth that you have to freeze it.

Matt and Stacy make turkey soup with the first round of broth, when the carcass still has the bits and pieces of meat on the bone.

It is not as intense of a broth because the bones aren't cooked as long so that the meat doesn't go bad.

They then take the carcass and do a second round broth prep in the Instant Pot.

Stacy reminded listeners when you are making broth, do not add vegetables in the beginning.

Go back and listen to these podcast episodes on broth (part 1, part 2 and part 3).

If you are making good broth, you are just adding enough water for the bones to be covered and then cooking for multiple rounds.

If you want to add aromatics do it at the very end.

Sarah would do a 36 to 48-hour broth on the stovetop, which is her preferred way to make broth.

The smell of broth cooking makes Sarah think of fall.

 

Leftovers & Pets

Question 5, is it safe to give pets bits of turkey or other leftovers? (39:45) 

Generally, meat bits are pretty safe. If they are use to a raw diet you could give them the giblets cut up into small pieces.

If they are not use to a raw diet, you could give them the cooked version.

Cats don't tolerate vegetables that well, but dogs can tolerate a little bit.

If you are use to making pet food, you would simply use the same formulas.

If you are not, you would use it as an addition to your normal purchased dog/cat food.

The turkey broth, unseasoned, is great for your pets.

The same things that are toxic, like chocolate, are still toxic so avoid those.

Stacy again wanted to reiterate that if you are not blending your liver and giblets into your gravy, your animals will love that.

Poultry bones are not ok to give your pets.

However, you can give them the cartilage.

 

The Leftovers

Stacy and Sarah's feelings around dark and white turkey meat. (44:03)

A mayo-based turkey salad recipe is one of Stacy's favorite ways to put the leftover white meat to good use.

There is also a Thai dish that Matt and Stacy love to create with their leftover turkey meat.

Sarah likes to freeze one meal worth of leftovers for the four of them.

They then pull that meal out of the freezer at a later time when they can appreciate all those flavors again.

 

Staying On Plan

Last question, how do you each stay on the wagon during the holiday season? (47:37)

Stacy simply knows what is not going to make her feel good and she doesn't eat those things.

While she has talked about this before, you are choosing this lifestyle because it helps you feel your best.

If you decide that you are going to eat things that you might not normally eat on Thanksgiving, examine your health goals and plan accordingly.

If you don't yet know what foods make you feel good or bad, maybe a holiday isn't the right day to test those foods.

Sarah's site has great resources on how to eliminate and reintroduce to test how different foods make you feel.

Now is a great time to explore these questions, so that as the holiday approaches you can eat in a way that feels right for your holiday enjoyment and well-being.

Don't treat from now until New Year's Day as a free for all.

Stacy's mindset is not that she can't eat something, it's that she doesn't choose to eat something.

You are in charge of your health is a powerful mindset.

The mindset piece for Sarah is how do you define, 'on the wagon'?

It is much easier to navigate this season allowing and choosing some indulgences while keeping on the right side of the line of 'what is going to wreck me'.

If you have been on this health journey for a while and understand your body, this is an easier process to tackle.

You ultimately need to understand, what are the foods that are going to make me ill? What are the foods that are going to wreck me?

Also, what foods are going to give me a side effect that is tolerable?

Sarah also recommends having a strong knowledge of what your body needs to thrive.

How do these needs shift around stress, sleep and activity levels?

When you understand your body really well, it is a question of avoiding wrecking ourselves with foods that we know just don't work for us.

It stops being a diet at that point, and it starts being a choice on how you eat to support yourself. And it starts being an actual lifestyle.

It is hard to get to that point if you have been Paleo for two months and this is your first holiday season.

It takes time to experiment and learn what works best for you.

Sarah has to work hard to maintain nutrient density throughout the holiday season.

You will reach the point of knowing what works for you as an individual, but you have to give yourself time to experiment and observe.

Sarah encourages those who are new to this lifestyle to not try to muscle your way through staying on the wagon during the holidays.

Instead, think of this season as a way to understand your body better and think of it in terms of what you have learned so far.

Think of this as the journey of understanding yourself and knowing what is important to you when it comes to supporting your lifelong health.

Sometimes the food is really secondary, and what is actually impacting our health in this season is less sleep, alcohol consumption, stress increases, etc.

Focusing on keeping the lifestyle stuff actually helps the diet part.

Think of it as a journey, not on the wagon and off the wagon.

Think of this season in the most positive framework possible.

 

Closing Thoughts

Stacy loved Sarah's wrap up, and the amazing points she emphasized. (58:08)

Remember, taking your probiotics when you are surrounded by extra sugar is very helpful.

Stacy and Sarah both prefer Thrive Probiotics.

If you are not current Butcher Box subscribers, take advantage of the amazing free turkey offer.

Visit this link for more information.

Thank you so much for listening! And thank you to Butcher Box for sponsoring this show!

Stacy and Sarah will be back again next week with a very science-heavy topic that Sarah has been working on for a few weeks.

If you have questions that you would like to submit, feel free to use the contact forms on both Stacy and Sarah's sites of their social media channels.

Be sure to share this show with someone who you think could benefit from these tips.

And of course, leaving a review on iTunes is a great way to ensure that others find out about this show. (1:00:52)

Episode 373: How Many Vegetables (Part 4) Powdered Veggies

Oct 11, 2019 01:05:03

Description:

Welcome back to the Paleo View listeners - episode 373! (0:41)

Sarah has 98% of her voice back, and it is almost all the way better.

Stacy is into powdered vegetables.

It is interesting to Sarah that they have done 10 to 15 episodes tackling vegetables from different perspectives.

This episode is part of the 'how many vegetables' series, where Stacy and Sarah explain the reasons behind a high vegetable consumption diet.

Stacy corrected Sarah and noted that they have likely discussed a high vegetable diet for 373 episodes.

Sarah has always thought of powdered veggies as a wholefood supplement to make a high veggie diet doable.

Before the hosts dive into the meat of the show; this week's episode is sponsored by Joovv.

Red and infrared light therapy can benefit just about every system in the human body.

For Stacy and Sarah in particular, Joovv red light therapy has helped reduce inflammation, regulate the immune system, reduce pain, improve thyroid health, improve sleep quality and more.

You can learn more by visiting this link here.

Stacy wanted to remind listeners, that Joovv does offer different sizes with various price points. Check them out!

 

Powdered Fruits & Veggies

Listener Riley listened to the 'how many vegetables' series and had a follow-up question in reference to the celery juice episode. (9:03)

Riley asks, "what about the OPPOSITE of juicing?

So many people are starting to offer these powdered greens, mushrooms, fruits, etc. to pack in nutrients.

When Sarah was talking about the nutrients, fiber, and phytochemicals that get lost in the juicing process, it made me wonder if any of those are lost in the drying/ powdering process, as well?"

Stacy wanted to take a moment to remind listeners that the point of vegetables is that they are full of health benefits.

If the only way we are consuming vegetables is by "sneaking them" then we are not teaching how important these vegetables are for health long-term.

There are things that we can do to help kids build up their taste for vegetables.

However, as adults, we need to eat vegetables and show our kids we are eating vegetables.

We have to show our kids that no matter how busy we are and no matter where we go to eat, we can and should incorporate vegetables.

Stacy wanted to lay this groundwork before they discuss powders and juicing.

Sarah wants to remind listeners of the key message here. (15:45)

High vegetable consumption is fundamental for longterm health.

The most sustainable and affordable way to achieve that is not by relying on supplements.

Sarah is not an anti-supplement person, but she doesn't think they are our first line.

Supplements are a fine-tuning tool.

When we are using supplements to replace something we are having a hard time consuming as part of our diet, we need to ask ourselves why.

Sarah thinks there is a healthy balance where we are making an effort to eat as many fresh vegetables as we can and teaching that behavior to our children.

 

The Dehydration & Grinding Process

There are two different classes of methods when it comes to dehydrating vegetables. (18:52)

One is with heat and one is with refrigeration, and there are various technologies within these two categories.

The temperatures used with the heat method varies but is typically between 60 and 80 degrees Celcius.

With some methods, the temperature gets so high that the vegetables are being cooked during the dehydration process.

Opposite to the heat methods is basically freeze-drying.

With the heat-based dehydration methods, you are losing nutrients.

It is not as bad as some people think, but it varies by the food, the exact process, and the nutrient that you are looking to measure.

One paper, in particular, was looking at fresh soups versus dry powder mixes that were then mixed to make a soup and the difference in nutrient retention.

This study was looking at the nutrients in the tomato, pumpkin, and onion.

They also used a nutrient density score in this test, measuring the fiber content, magnesium, iron, zinc, potassium, vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin C, and vitamin K1.

The dried and powdered tomato only had 67% of the equivalent of the fresh tomato. So it lost 1/3 of its nutrients in the dehydration process.

The onion had 95% compared to fresh.

The pumpkin had 93% compared to fresh.

Certain nutrients are more volatile than others.

This shows you that it is really hard to make a blanket statement regarding the change in nutrients when converting fresh vegetables to powder form.

Vegetables offer us fiber that is important to our gut microbiome, important vitamins and minerals, and antioxidant phytochemicals.

When you start to look at antioxidant phytochemicals, this is where heat drying methods start to seem unsatisfactory.

Studies have shown that in hot air drying methods, the powder can have as little as three percent of the flavonoid content as the starting fresh food.

It seems as though, the higher the temperature of the drying process, the lower the nutrient content is of the end product.

Look for labels that include the words raw and/or low temperature.

Minerals tend to not be lost in this process, but vitamins and phytochemicals are.

It depends on how you are measuring nutrient loss, the exact food, and the exact dehydrating and powdering process.

Most of the typical grinding techniques to make a vegetable powder also cause loss of nutrients. (26:23)

The normal methods for grinding after convection dehydration, or hot air drying, would add mechanical heat.

There have been various studies looking at what happens additionally to nutrients after the food has been dehydrated when it is ground.

It is shown that there can be an additional loss of volatile compounds by 30%, and also lose most of the flavonoids.

Looking at high antioxidant fruit powders, studies showed that by the time you dehydrate those and use mechanical grinding, the finished product has no antioxidant capacity.

There are some processes where they pre-chill the food, pre-cool the equipment, or they add some coolant to the process to keep the food from getting too hot.

This process will help to reduce nutrient loss.

Overall, this is a challenge for the food industry, as there is a market for vegetable powders.

However, through the standard inexpensive ways of creating them, you can lose some of the most compelling nutrients that are in the food that makes it a healthy food.

 

The Nutrient-Density Factor

With the freeze-drying technique, this process is done with very cold temperatures, in a vacuum. So it is done in the absence of oxygen.

Freeze drying is fantastic for retaining color, shape, aroma, flavor profile, and nutritional value.

There are some foods that are more susceptible to nutrient loss even under freeze-drying conditions.

However, when you are looking at a food that is more susceptible to nutrient loss, you are looking at a 10 to 20% compared to 97% loss of nutrients.

Most of the studies have shown that nutrient loss is more in the 5% range.

So you are retaining more of the vitamin C, antioxidant phytochemicals, and a lot more of the other vitamins.

There has been a huge variety of studies that looked at fruit and vegetable freeze-drying.

These studies showed that freeze-drying is the best method for nutrient and phytochemical content retention.

Stacy remembered that NASA freeze-dries the astronauts' food. (33:27)

NASA clearly has this figured out.

There are studies showing that freeze-drying can even increase phytochemicals.

Consuming something freeze-dried is pretty close to equivalent to consuming fresh food.

To maintain the nutrients, this means that the freeze-drying needs to be combined with a grinding technique that keeps the powder cold.

There are two grinding techniques that are typically used with freeze-dried foods.

In scientific details, Sarah described more about how the dehydration process works versus the freeze-drying process.

 

Powdered Vegetables & Fruits Role on Health

There have been some studies looking at powdered vegetable supplements and shown some health benefits. (40:34)

There was a four-week study in ten people where they were given two tablespoons of a greens powder.

The results showed that the powder improved their antioxidant capacity and reduced oxidized proteins and oxidized lipids in the blood.

There was a ninety-day study in forty people with high blood pressure, who were given two tablespoons of a greens powder daily.

They showed a reduction in blood pressure over three months.

However, you see the same effects in studies when you just give them more vegetables.

It is nice to see that a powdered vegetable supplement can show measurable health effects. However, there is nothing special about powdered vegetables.

It is worth discussing though, that there is one potential exception.

And this is the effect of a smaller fiber particle size on the microbiome.

This is relevant to a vegetable or fruit powder but is also relevant to making a smoothie or soup in a high powered blender.

Different foods are fermented faster at a small particle size, and others ferment faster at large particle sizes.

The details of fiber structure matter.

The detail of the molecular structure matters in terms of what types of bacteria can access it, how easily they can access it, and how easily they can use it as food.

This is why a high variety of vegetables is really important for supporting a healthy and diverse gut microbiome.

Additionally, this is why we want to mix up consuming both raw and cooked vegetables.

When it comes to the gut microbiome there is not a concise statement that can be made regarding powdered vegetables.

We ideally need to consume a mix of fibers; some that ferment slowly and some that ferment quickly. This is so that fiber can be digested throughout the digestive tract.

 

In Summary

There is nothing wrong with powdered fruit and veggies from a gut microbiome perspective. In fact, here are times where they might be beneficial.

There is not an argument to be made in favor of powdered fruits and vegetables from a gut microbiome perspective.

So whether we look at it from a nutrient perspective or a gut microbiome perspective, we are basically seeing the same thing.

Freeze-dried retains nutrients and that there is nothing about vegetable powders that makes them a compelling substitute for fresh fruits and vegetables.

The only caveat is how powders can fit into our lives with ease and convenience.

Stacy adds powdered veggies to smoothies, using the blend Sarah helped create with Vital Proteins.

It isn't something Stacy has every day. However, she finds that it is a great way to get in veggies when she isn't in the mood to eat a meal.

With her meals, Stacy is always looking for ways to add micronutrients with her macronutrients.

Stacy shared more on her go-to smoothie recipe.

The Vital Proteins collagen veggie blend is AIP. Two small scoops have a serving of collagen peptides, two servings of vegetables and half a serving of high antioxidant fruit.

This specific blend has eleven fruits and vegetables in it.

The amount of freeze-dried vegetable powder that you have to consume to equate to a serving can vary dramatically from company to company.

Using the fiber grams and calories, you can compare how much of the powder you need to get to equal to how much fresh.

Sarah did a bit of research on various brands of powdered vegetables, looking at the cost and serving comparison of powdered versus fresh produce.

The goal here is to consume more fruits and vegetables and to make behavioral changes in our life that support lifelong health.

We need to evaluate what is our challenge to consuming more fresh vegetables.

When people have a lot of GI symptoms when they consume a lot of vegetables, often vegetable powders can be a lot easier on the digestive tract.

In this particular example, powdered vegetables can be an entry point into consuming more fresh fruits and vegetables for people who are recovering from GI conditions.

Look for a powder that has been freeze-dried, or lowest temperature processing possible.

Also, do your own math to find out what the fresh equivalent is. Do not count on the servings on the label to inform you what the fresh servings are.

Work on adding more fruits and vegetables to your diet. And potentially use vegetable powders as a really good tool when/if needed.

Vegetable powders hit most of the pro column checks that Sarah would look for.

 

Closing Thoughts

Sarah thinks it's awesome that we have something like vegetable powders available to us. It makes consuming higher amounts of fresh fruits and vegetables easy to fit into busy lives.

Stacy wanted to thank Joovv again for sponsoring this show. (1:01:41)

Sarah and Stacy both use and love Joovv.

Check out this podcast episode for more on how Joovv plays an important role in Stacy and Sarah's health journey.

And learn more about the Joovv products here: https://joovv.com/paleoview

So drink your collagen veggie blend smoothie while you are using your Joovv and think of how your body is loving it.

Thanks for listening! And of course, Stacy and Sarah will be back again next week! (1:02:43)

Episode 372: Stress Management Reminder

Oct 3, 2019 21:00

Description:

Welcome back Paleo View! (0:41)

This week Stacy and Sarah had intended to bring a science-heavy vegetable show to listeners.

However, once you hear Sarah talk you will find out why the hosts have decided to no let her talk for an hour.

Sarah is on day six of the bug she is fighting.

She feels that her voice has improved. There was a twenty-four-hour window where she wasn't able to talk at all.

Stacy thought it would be great to give Sarah's voice a rest and to share an update on life.

She has even done research on a topic she would like to share with listeners.

Matt and Stacy's house is officially on the market.

The day before the house went to market, Stacy's back completely seized up and she is on day nine of this flair.

This is the longest stretch of time she has been down from her back injury.

Stacy learned a lot from this flair, as she wasn't doing the things she normally does to take of herself.

In the midst of a stressful period in life, Stacy got a tattoo in memory of Andrew, along with Matt and Matt's youngest brother.

The tattoo is very tiny. However, as shared on this podcast episode, tattoos are an immune agitator.

There were many stressful factors piling up on Stacy, and the minute that the house went to market her back started hurting.

It's not a coincidence. The stress causes muscle tightness, the muscle tightness constricts her spine, causing the nerve to be pinched.

Stacy knows what is happening and has physical therapy exercises, supplements, and time to rest.

Luckily, now she is one the up and up.

As a reminder to listeners, whatever health issues you have had previously or have ongoing flairs with, stress management is vital.

Bone broth can only take you so far, and if you aren't listening to your body you can miss the warning signs.

Stacy has been utilizing the hot tub while recovering, and through research has found that there are multiple benefits.(9:12) 

Through her research, Stacy has found that there are multiple benefits to hot baths. There are also some risks, so this might not be for everyone.

There were significant studies that showed that taking a couple of hot baths a day would reduce your chance of heart attack and stroke.

The research showed, that the hot soak increases your heart rate while decreasing your blood pressure at the same time.

You also sweat while in the hot tub, which allows you to detoxify additional toxins.

For Stacy, the hot water relaxes her muscles, which is a trifecta of goodness.

Stacy also read in a study that time in hot soaks reduces inflammation, which makes sense.

Sarah really hears Stacy on the importance of looking after herself.

When Sarah doesn't have control over her environment when she is traveling, or if she doesn't have the ability to recover after traveling, the chances of her getting sick are really high.

Sarah use to get sick far more often before Paleo. However, now Sarah gets sick when traveling or publishing a book.

In particular, with this last trip, between the physically stressful travel itinerary, the jetlag, the emotional stress from the family crisis, and then going into work mode, set her up for a crash.

Sarah also was exposed to someone with laryngitis, while dealing with a weakened immune system from traveling.

It doesn't hurt for Sarah to swallow, but she can feel the burn of the inflammation and her neck hurts.

Sarah doesn't feel good and hasn't for the past week.

She has been sleeping as much as she can and working as little as she can.

Sarah is also trying to reschedule things that can be rescheduled, or making the choice to simply not do things that don't have to be done right now.

It is frustrating to have a body that doesn't allow Sarah to abuse it. However, at the same time, it helps Sarah to stay on the straight and narrow.

One of the most common questions that Sarah receives from people is, 'how do you do it all?'.

And this is how she does it. It sometimes takes everything out of her and then she has to drop everything for one to three weeks while she recovers.

Stress management is always Sarah's challenge. The things she wants to do, while they make her brain happy, don't always make her body happy.

She has to balance what Sarah physically needs to be healthy, versus what she wants to do with her knowledge base, her talents, and her passions.

This often feels like Sarah is walking a tightrope trying to balance these things.

She didn't balance these things, and now here she is sick.

Stacy is glad that Sarah is on the up, but thinks she needs more of the things that will help her recover.

Sarah and Stacy plan to talk next week and return with an energized Sarah.

Listeners, thank you for tuning in and for having patience with Stacy and Sarah's peeks in their journey.

If you are feeling well, appreciate it. Think about the things you are doing that make you feel that way, so that the next time you are not feeling well, you too can have a path to recovery.

Thanks again for being here! And thank you, Sarah, for coming on and pushing through! (20:21)

Episode 371: Postpartum Thyroiditis

Sep 27, 2019 52:56

Description:

Welcome back Paleo View, and Sarah welcome back to the state! (0:41)

Sarah is feeling super jet-lagged. On her trip to Canada, Sarah visited her Dad for a few days. While there she cooked about a month's worth of food for him and reviewed dietary changes.

They also reviewed the details of his medications and how these will impact his life.

Sarah found out that her Dad was actually dead for 10 minutes. He had a widowmaker heart attack and less than a 10% chance of waking up from the medically induced coma. Once he did wake up, he had a minuscule chance of not having a crippling level of brain damage. However, he is fine.

While Sarah's Dad is still recovering and healing from all that happened, he beat all the odds and it is amazing. He is feeling motivated by all that he can do from this point forward.

It was a busy few days with her Dad, followed by a trip to Santa Rosa, California where she gave a presentation for a medical school event.

Sarah is home and trying to get back to Eastern times and into a routine. In a lot of ways, this trip was very stressful.

This week's episode is a science-y one. Postpartum thyroiditis is a topic that Stacy wishes she would have known more about early on in her health journey. Stacy's first thyroid crash when she was done nursing Wesley.

The research Sarah did for this show explained a lot of why she felt the way she did when she was pregnant, and how she felt after birth, and then after weaning.

It was actually because of the way Sarah was feeling after she weaned her youngest daughter that brought her to Paleo in the first place. All of the symptoms she was struggling with were very much hyperthyroid symptoms.

This episode is sponsored by EverlyWell; a brand that Stacy and Sarah love because they provide at-home testing kits for a huge range of lab tests.

Most relevant to this episode, they offer a thyroid panel. For more on the many tests they offer and how the at-home testing works, visit here.

If you get the thyroid test and are looking to understand those results, these podcast episodes (245, 341, 134)  would be good resources of information.

 

Reader Question

Heather's question that sparked today's episode theme: (11:28)

Hey Sarah and Stacy! I love you guys so much and am so grateful to have you and all of the amazingly helpful resources you’ve created as I navigate my life with Hashimoto’s.

My question is this: I’m getting back to exercising after having a baby and am noticing that my heart rate goes wicked high (180, sometimes 190+ when I’m really pushing) during a cardio workout, even if my perceived effort is only a 7 or 8.

I’ve backed off the intensity but am still getting readings into the 170s when my perceived effort is only maybe a 5. (Note: this is based on the readings on the treadmill/elliptical/bike etc. which I know aren’t the most accurate, but until I get a new HR monitoring device it’s all I’ve got).

This is SO FRUSTRATING because I want to push myself but am afraid I may be doing more harm than good.

Is this situation common among people with an autoimmune disease?

All I can find online is that people with this situation should “see their doctor to make sure it’s not something else” (but they never say what the something else is!).

Since so many things are affected by my Hashimoto’s, I can’t help but think it’s playing a factor in this.

PLEASE tell me that this is something I can train back to “normal” or cope with in some way! I NEED to run for my sanity!! Thanks Ladies!

 

While Stacy does not understand someone who runs, she gets what it is like to feel like you can't do something you love and trying to solve that problem.

Stacy wants to first note that they are going to assume that all of the things like sleep management, sunlight, and grounding are all being incorporated as well.

While these pieces are a lot to put on your to-do list, these are important aspects in hormone health.

The thing that Sarah wants to talk about is that when she sees these symptoms, the first thing she thinks about is postpartum thyroiditis.

 

Thyroid Health & Pregnancy

On this episode, Sarah is going to share information on how the thyroid changes throughout pregnancy and upon delivery. They will also discuss what postpartum thyroiditis is and who is at risk for it.

Postpartum thyroiditis is a relatively common condition but is rarely diagnosed. However, the sooner you get the diagnosis and start working on the treatment, the more effective that treatment can be.

Sarah does recommend that Heather go to a healthcare provider and talk about these symptoms. She also suggests that Heather brings her thyroid test results with her.

The number one thing to do is to go get your thyroid checked.

Excess thyroid hormone causes heart palpitations and exercise intolerance. This is due to an increase in heart rate and fatigue.

The normal increase in heart rate during exercise is exaggerated with thyroid hormones, which is what Heather is describing.

Rapid heart rate is the most common sign of hyperthyroidism.

During pregnancy, the shift in the immune system puts some autoimmune conditions into remission. For some autoimmune diseases, pregnancy can make them flair. (17:20)

The immune system is changing modes but isn't in remission. The thyroid also changes as a result of pregnancy hormones, which is normal.

Having sufficient thyroid hormones is really important for supporting a healthy pregnancy and a healthy baby.

During the first eleven weeks of pregnancy, it is mostly maternal thyroid hormones that are driving development.

At around eleven weeks, the fetus's thyroid starts to take over producing thyroid hormones.

The two hormones that are driving the change in thyroid function are HCG and estrogen.

HCG accelerates thyroid hormone production. It is increasing the production of thyroid hormone, which results in a slight decrease in thyroid-stimulating hormone. This impacts the feedback loop.

Levels typically return to normal within the second trimester.

Estrogen increases the amount of thyroid hormone-binding proteins.

So we have this stimulation of the thyroid to produce more thyroid hormone, which lowers TSH.

Then we have this increase in thyroid hormone-binding protein, which binds up some of the excess thyroid hormones. This essentially levels out its activities so that levels are not swinging up and down.

If a woman has preexisting Hashimoto thyroiditis you can end up suppressing thyroid hormone, especially in the first trimester.

It is very common for somebody with preexisting Hashimoto thyroiditis to require higher thyroid hormone replacement throughout pregnancy.

Physicians who specialize in this would typically recommend dialing in thyroid hormone replacement doses prior to a woman becoming pregnant.

They would then recommend checking thyroid function as soon as pregnancy is detected. (23:19)

Typically thyroid function would be very closely monitored throughout pregnancy in somebody who goes into pregnancy knowing they have Hashimoto thyroiditis.

They would then get their levels checked every six to eight weeks, but even up to every four weeks depending on how much they are having to adjust the hormone.

Then as soon as the baby is born, the mother would be directed to go right back to her prepregnancy level does of the thyroid hormone she is on.

This is the standard procedure that is done to avoid postpartum thyroiditis that is medication caused.

If somebody has Hashimoto thyroiditis pre-existing and they don't have endocrinologist that is monitoring them throughout pregnancy it can be dangerous.

The combination of not having enough thyroid hormone throughout pregnancy can increase the risk of adverse pregnancy outcomes.

There is also this need to adjust immediately upon birth to avoid going hyper.

 

Medication & Supplements

It is also worth noting that the iron and calcium in prenatal vitamins inhibit the absorption of thyroid hormone in the gastrointestinal tract.

It is standard operating procedure if you are on hormone replacement to take it at least an hour before even drinking coffee.

Sarah's super pro-tip when it comes to thyroid replacement medication is to put one in a pill bottle next to your bed. This prevents you from taking more than one.

Any mineral supplements shouldn't be taken within four hours of a thyroid hormone dose.

If you are pregnant and taking a prenatal vitamin, Sarah recommends taking that vitamin in the afternoon to separate it from the thyroid hormone.

 

Postpartum Thyroiditis

Postpartum thyroiditis happens in this one situation of women with preexisting Hashimoto thyroiditis, but it also happens in women who had no idea they had thyroid issues before pregnancy. (28:32)

Studies have shown that women who develop postpartum thyroiditis typically have high concentrations of antithyroid antibodies early in pregnancy.

Antibodies are measurable upon childbirth.

Generally, measurable antibodies would be diagnostic for Hashimoto thyroiditis.

However, in a fairly large percentage of women postpartum thyroiditis might need some treatment to control thyroid hormone levels for a chunk of time. Then the thyroid will sort of return to normal.

What this can mean though is an even higher risk of subsequent postpartum thyroiditis in a subsequent pregnancy. Also, the subsequent risk of developing Hashimoto thyroiditis or a more chronic form of hyperthyroidism.

We know that this condition is sensitive to hormonal shifts. So the most common times to develop Hashimoto thyroiditis is puberty, pregnancy, and menopause.

If you have had postpartum thyroiditis and your thyroid has returned to normal afterward, make sure that you are on guard on what your thyroid is doing as you approach perimenopause.

Postpartum thyroiditis is this very acute level of inflammation but does seem to be driven by autoimmune processes that are enhanced because of the hormonal environment after childbirth.

You get two phases of postpartum thyroiditis.

First, you get a hyper phase, which is what Heather is describing in her question. This means the thyroid is too high. This is a get thee to a doctor time.

The symptoms include things like anxiety, panic attacks, irritability, heart palpitations and rapid heartbeat, unexplained weight loss, increase sensitivity to heat, fatigue, shaking like a tremor, and insomnia.

Typically in postpartum thyroiditis, the hyperthyroid phase lasts one to four months after delivery.

Although, not all women will have a hyperthyroid phase. Some will jump straight into a hypothyroid phase. (32:49)

This is a pendulum swing in the other direction, into an underactive thyroid, which is hypothyroidism.

The classic symptoms include crippling fatigue, increased sensitivity to cold, constipation, unexplained weight gain, dry skin, and typically depression.

The hypo phase of postpartum thyroiditis begins as the hyper starts to go away, which can be anywhere from a few days after birth to a few weeks after birth.

The swing into hypo can last six months up to a year, even a year and a half at most. Some women will never recover from the hypo phase.

While it is less common, some women will have just the hyperthyroid and not actually experience the reactive hypo-phase.

Sarah covered the risk factors and noted that it is really important to be testing thyroid.

  Treatment & Care

Graves disease is life-threatening. Hashimoto thyroiditis typically is not, although it is incredibly impactful on the quality of life.

It is really important to dial in diet and lifestyle, but also maintain an openness to conventional medical treatment. Be willing to accept when conventional medical treatment is the best course of action.

Sarah really wants to remind listeners that medication is not a failure.

Stacy reiterated this to listeners. No matter how hard you AIP it, you may still need medical intervention. This is ok, and this is why modern medicine exists.

This is also not an excuse to do the hard work of diet and lifestyle.

The healthiest approach is to prioritize the diet and lifestyle changes that are going to support lifelong health while using conventional medicine judiciously and in an informed way.

It is a matter of using all the tools available to us. (41:29)

We are talking about close medical supervision and frequent thyroid testing, which is why EverlyWell's affordable testing may be a great option for anyone going through this.

It is important to know that needing this close medical supervision and needing to take medication, doesn't make you a failure. It also does not get you off the hook and mean that it is ok to go eat all the fast food.

 

Closing Thoughts

Stacy thanked Sarah for all of her in-depth science and dose of reality.

What has been interesting for Stacy on her health journey is that she has different thyroid symptoms from Sarah. She technically has thyroid disease, but she doesn't need medication.

Stacy knows that she needs to retest, which is what she plans to do through EverlyWell.

There is a variety of different health conditions, and they impact you differently at different phases in life. (44:54)

The path to healing and health is not linear.

Stacy thanked Sarah for reminding her to check on her health from a numbers perspective.

If you need to do some self-checking, you can do that through EverlyWell and get 15% off your order with the code 'ThePaleoView'.

No matter how nervous you might be about the results, it doesn't actually change what your health condition is by avoiding testing for it.

The testing gives you actionable information.

Thank you again for tuning into this week's episode!

Stacy thanked Sarah for doing all the research she did while jet-lagged, and that we are happy to hear that her Dad is on the path to recovery.

Sarah and Stacy will be back again next week!

Episode 370: Nutrient-Dense Foods & Healing

Sep 19, 2019 36:33

Description:

Welcome back Paleo View listeners! (0:41)

It has been a week for Sarah, but just a few days since Stacy and Sarah last recorded, as they recorded episode 369two days ago.

Sarah thanked Stacy for pre-recording with her.

While she hasn't talked about this much on social media, Sarah wanted to give this special group of listeners a unique window into her life.

Sarah wanted to share what has been going on in her life. She has been in crisis mode, working through the steps of what she needs to get done.

The next step is going to require that she travel all next week. She knew she wouldn't be able to record a full topic show.

By the time this show goes live, it will have been almost two weeks since Sarah's father had a massive heart attack. He was on a city bus at the time that it happened, going into full cardiac arrest.

Sarah's Dad was dead for three to four minutes, and there happened to be someone on the bus who really knew CPR. They were able to do CPR effectively until paramedics arrived.

Once the paramedics arrived, it took two shocks to get his heart beating again. They were then able to transfer him and treat him at the hospital. Sarah's Dad will have a long recovery ahead of him, but he seems to be on the road to recovery.

One of Sarah's big takeaways from this all was that her Dad didn't have emergency contact information attached to his identification or his file.

The hospital didn't know who to call. Sarah's Dad was in the hospital for two days before Sarah and her family knew about what happened.

Sarah was still waiting to receive her passport from her change in citizenship and hasn't been able to be with her family during this time.

However, Sarah has been so impressed with how her brothers rose to the occasion. Once her passport did arrive, Sarah looked to her brothers to tell her how to jump in and help.

The family doesn't yet know the endpoint of her Dad's recovery. If he will be able to live independently or if he is going to need someone to come into his apartment.

There is no heart disease in Sarah's family that she knew about. This situation felt very out of the blue. Sarah shared more about how she is processing this event. In addition, Sarah shared more about how this is changing her habits around diet and lifestyle.

Sarah is walking more, making sure that she is going to bed early, eating more vegetables, and eating sardines for breakfast daily. (11:50)

Soon Sarah will be heading home to help out as much as she can. The plan is to take this all one step at a time.

Stacy shared her love for Sarah and her family during this time.

When Matt was in a terrible car accident, Stacy learned the importance of having emergency contact information on hand. Stacy thanked Sarah for pointing this out.

Sarah has found many life lessons throughout this whole experience.

Stacy asked Sarah to share more about the healing and recovery foods she mentioned earlier in the show. (17:36)

Sarah is trying to make soups and stews that will be easy for her Dad to reheat. She is also focusing on the nutrients that will help with his healing process.

A really big thing for heart health is omega-3 fats and monounsaturated fats. One of the things that Sarah will be doing is making sure he has high-quality olive oil to cook with.

When taking fish oil, capsules are better. Capsule form protects from oxidation. Sarah particularly looks for tuna oil as an ingredient, as it is high in DHA.

Sarah will also put her Dad on Just Thrive probiotic.

In addition, Sarah will make sure she is helping to increase her Dad's vegetable intake. At home, Sarah uses pumpkin or overly cooked cauliflower, to then blend and thicken the stew. This is a great way to hide extra vegetables and increase vegetable intake.

Stacy loves this method of stew prep as well. She personally loves to use roasted butternut squash as her thickener.

Before leaving to be with her Dad, Sarah is also working to fill her own freezer with nutrient-dense meals for her husband and daughters.

Sarah will be also checking her Dad's snack supply once she arrives at his house. She will make sure that he has unsalted nuts around, like pecans, walnuts, macadamia nuts, and cashews. To make it even easier for him, she will likely measure out the portions and prepare individual serving sizes for her Dad to grab.

In addition, Sarah plans to talk to her Dad's doctor about adding a CoQ10 supplement.

Sarah will also be looking at her Dad's potassium intake and adding in potassium-rich fruits and vegetables.

When you are sick and recovering from something you don't want to eat something that feels foreign. (27:13)

Sarah has had other friends in her life, where she has seen how challenging it is when you are recovering from something to modify your diet at the same time. If her Dad doesn't like something he simply won't eat it. So Sarah needs to find a way to get the nutrient-dense foods into him while he is recovering and not feeling well.

Eventually, Sarah will also look to get her Dad's vitamin D levels tested.

B vitamins, all of the antioxidant vitamins and all of the electrolyte minerals are really important when it comes to heart health. As long as you are eating good vegetables, you will be meeting these needs. However, since Sarah lives so far away, she isn't sure what her Dad is eating on a regular basis.

Sarah also plans to get her Dad walking on a regular basis, but it will be a slow start as his heart heals.

If any of The Paleo View listeners have cardiovascular disease risk factors and you are interested in digging into it a little bit more, Sarah recommends that you get enough sleep every night. Sleeping less than six hours a night doubles your risk of stroke and heart attack. Stress and activity are also very important. (30:39)

The only other key thing that Sarah recommends, is getting genetic testing for APOE. If cardiovascular disease runs in your family, getting tested for APOE is a really good thing. Sarah personally likes MaxGen Labs for genetic testing. However, even a functional medicine doctor can add it to a blood test and just check for your gene variance of that one gene.

Stacy thanked Sarah for taking the time to both tell listeners what is happening and to share this helpful information. If you have further questions on this topic, please feel free to pass those questions on. They may be incorporated into future shows or blog posts.

Thank you for tuning in and being here! Stacy and Sarah will be back next week! (35:17)

Episode 369: Let's Talk about Menopause

Sep 13, 2019 01:19:42

Description:

(0:40) Welcome Hey listeners - welcome back to The Paleo View! Stacy and Sarah geeked out over the math specialties of this episode number 369 Sarah wished Stacy a Happy Birthday! Stacy talked about what happens when you get older and what she is noticing Today on the show, inspired by Stacy's own aging journey, the hosts are going to talk about aging as a woman Specifically perimenopause and menopause As we get older what happens from a physical perspective What can we do about it from a lifestyle perspective Stacy wants to remind people before they dive into this topic that the great think about heading into perimenopause and aging is that you are still alive Stacy feels like this is lost on a lot of people Feeling gratitude to be alive and to focus on finding your best health Sarah gave a shoutout to this week's episode sponsor, EverlyWell Stacy and Sarah love this at-home lab testing company that offers a variety of tests, ranging from Food Sensitivity to Metabolism, to a Thyroid Test, Vitamin D to a comprehensive Women’s Health Panel The Paleo View listeners can use the link below to get 15% off their order with code ‘ThePaleoView’ https://everlywell.com/thepaleoview (5:42) The Science Often the term menopause is used as this catchall It actually means the end of the change of life The time in a woman's life when she can no longer reproduce It is marked by at least a year without a period Perimenopause refers to that period of time that is the transition between pre-menopausal (reproductive years) and menopause (no longer reproducing) For most women, the transition will start sometime in their 40's, usually late 40's Some will start to notice some changes in their mid 30's It can be almost instant to more than a decade in time Between 4 to 10 years is average What is happening during this period of time is that estrogen levels are starting to drop As estrogen drops, it can drop rapidly, and that hormone shift can cause a lot of the symptoms Throughout perimenopause, estrogen can cycle in a weird way It stops being the regular cycle that we have during our menstruation cycles It starts being more unpredictable This is what drives all the symptoms Symptoms: Hot flashes Sleep problems Vaginal dryness Irregular periods Worse PMS Breast tenderness Weight gain that isn't linked to diet and lifestyle Changes to your hair More rapid heartbeat Cardiovascular disease risk factors will often increase Headaches Loss of libido Cognitive challenges Challenges conceiving Muscle aches Urinary tract infections Night sweats Fatigue Dry skin Overactive bladder or urinary incontinence Hyperthyroidism Chronic disease risk implications Stacy is feeling a bit of anxiety over all of the symptoms Sarah mentioned Stacy's mom hasn't gone through perimenopause yet and it is interesting to Stacy how much variability there is in one person's experience to the next and the role that genetics play Sarah and Stacy discussed if/how pregnancies impact one's menopause timeline When looking at this list of symptoms, Sarah wants to emphasize that some of these can be driven by stress levels and/or early perimenopause If you have a hormonal imbalance this is a good situation to work with a functional or integrative medicine specialist and do some hormone balancing These symptoms can be alleviated by balancing hormones Hormone balancing protocols are typically very personalized and involve tweaking hormonal doses to get them into the normal range The way to test is to look at the female hormones specifically EverlyWelldoes offer a very comprehensive Women's Health panel Sarah's non-medical recommendation would be to combine this with a cholesterol and lipids test Also measuring Vitamin D levels would be helpful to measure at this point Stacy recommends going back and listening to the Functional M.D. podcast episodeif you are wanting to figure out how to find someone who can help you with some of these things Taking these tests yourself and looking at the information is going to be the best way to not just hear someone tell you that your only option is to get old and medicate Educate yourself with these tests and know where your inflammation markers are so that you are educated when you talk to a medical professional Sarah notes that the conventional medical model is symptom alleviation with prescription medications There are situations where women are on 8 to 10 different medications that are each for an individual symptom of menopause There are some really interesting studies that look at diet and lifestyle interventions and show that they are far more effective Given the link between nutrition and lifestyle and how easy this biological transition/tradition is that we go through, Sarah thinks that it is a real lost opportunity to educate people in terms of a healthy diet and lifestyle There have been studies looking at other cultures and their traditional diets These studies have shown that women in those cultures have a far lower rate of reporting symptoms of perimenopause Ex: Only 10% of women in China, 17% of women in Singapore, and 22% of women in Japan report hot flashes as part of perimenopause In contrast, in the US, 75% of women over the age of 50 report having hot flashes It does look like these diets are much higher in vegetables, fiber, lower in fat content There is a collection of research showing that the typical Western diet (high fat, low fiber, a lot of animal foods) can cause high estrogen levels in women Which means as these women enter perimenopause they are going to experience a more dramatic drop There have been studies now looking at vegetable and fruit consumption and menopausal symptoms These studies show that the higher vegetable and fruit consumption is, the fewer symptoms of menopause are experienced It's inversely correlated with sugars and fats There is a fair amount of evidence showing that fiber is really important Fiber helps to bind with excess hormones and eliminate them So it is a very important element to hormone regulation (36:20) The Role That Diet & Lifestyle Plays There is this new paradigm for understanding the symptoms of menopause where scientists are starting to make a case for them being largely driven by oxidative stress Oxidative stress translates to inflammation, but it means that there are a lot of oxygen radicals in the body Oxygen radicals in the body are not just driving inflammation, but they are also impacting cellular health They are impacting DNA Oxygen radicals are the things that cause aging One of the reasons why cruciferous vegetables are thought to be so beneficial for menopausal symptoms is because they are particularly high in antioxidants The data shows that deficiency in these nutrients can magnify menopausal symptoms, it is really mixed as to whether or not supplementation can help It emphasizes the importance of a healthy diet going into perimenopause and maintained throughout Vitamin E Vitamin C Vitamin B12 Vitamin D Vitamin B6 Vitamin A Sarah still thinks food sources are the best sources Menopause increases the likelihood of B12 deficiency This likely drives a lot of the insomnia symptoms that are experienced in menopause A diet that includes organ meat, seafood and lots of plants would be the best way to structure a diet to meet these nutrient requirements that mitigate the effects of low estrogen Stacy's favorite way to get the nutrients from organ meat is through liver pills To be completely upfront with the podcast listeners, Sarah noted that neither her nor Stacy are perfect They cycle in terms of what a good job they are doing in terms of diet and lifestyle They have both been really open about this on the show This is a lifestyle that does require a renewed commitment from time to time, as it is important Be able to recommit without guilt or blame Periodically we all need a reset One of the reasons why Sarah blogs and podcasts is to keep her accountable Perfection is an unachievable goal Stacy reminds people that the aging process happens the moment we are born When we can accept this process we can more easily learn how to manage the process Lifestyle is also really important for menopausal symptoms, especially exercise There is certainly a stress link and there are many recommendations in the mainstream health resources available about how to reduce stress Meditation In addition to mindfulness practices, getting enough sleep is another powerful tool when managing stress With sleep disturbance as a part of menopause, the way to get enough sleep is to exercise There have been a variety of studies that tackle this from two ways One: they look at women, their symptoms and how much they exercise Basically moderate physical activity has less than half the amount of psychological and physical symptoms of menopause than those who don't exercise much High levels of physical activity is not beneficial to menopausal symptoms An hour(ish) a day of low to moderately intense activity is what to shoot for here There is a consistent reduction in symptoms with activity over time One study did 50 minutes of unsupervised aerobic training, four times per week They saw a 2% improvement in hot flashes per week, continuously over the 6-month length of this trial Plus there are a lot of other benefits that come with consistent exercise Improve bone mineral density Maintain muscle strength Improve sleep quality Improve mood Reduce anxiety and depression Reduce irritability  Reduce hot flashes If we take all of this, we are boiling it down to: be active and eat a lot of vegetables These are the two recommendations that have the strongest support in the medical literature Make sure cruciferous vegetables make it on the plate every day If you feel like you are doing all the diet and lifestyle things, but the symptoms are still really impacting your quality of life, there is definitely a time and a place for hormone replacement therapy for menopausal symptoms Sarah recommends workings with a Functional Integrative Medical Practitioner who has training in hormone balancing and who is going to do testing and be up to date on the literature Stacy gets a lot of questions around skincare for aging skin, specifically as women enter their 30's This is when women's collagen and moisture in their skin goes down The number one thing to keep your skin from aging is hydration and moisturization  Also preventing oxidative stress with SPF and things like that Damage to our skin is caused by environmental factors, as well and genetics and all the hormones Stacy and Sarah have talked about on this show So you want to make sure you are addressing it from both angles if you want to reduce the signs of aging Hydroxy acids or fruit acids are a powerful tool These are widely studied as far as antiaging goes You can often find them listed as AHA or BHA This is essentially going to slough off the skin through exfoliation It should cause a reduction in acne, scars, and pigmentation Other ingredients that are helpful:  Hyaluronic acid Using a moisturizer with hyaluronic acid in it is going to help maintain the moisture in your skin Collagen Stacy takes it as a supplement every day, also drinks bone broth, and eats cuts of meat that is rich in collagen You can increase topically your use of Vitamin C which helps synthesize collagen Most of the antiaging skincare products out there targeted to women's skin that is aging contain hormone-disrupting ingredients purposefully Before Stacy uses any products she goes to EWG and uses their Skin Deep Database The two things that Stacy has found the most results from are: Dermabrasion  Stacy has a tutorial on this process on her Instagram stories Once you remove that top layer of skin, you are going to want to nourish that fresh skin Stacy uses BeautyCounter's Overnight Resurfacing Peel This product is free through the month of September  You can learn more here Sarah uses a mix of brands that work for her skin However, Sarah did use the Resurfacing Peel that Stacy shared with her and was very impressed with the results Stacy shared on how BeautyCounter tests their products for safety (1:15:27) Closing Thoughts EverylyWell offers a lot of really great testing kits for accessing that health piece Including addressing hormone imbalances, thyroid health, cardiovascular disease risk factors, cholesterol, vitamin D levels, and all the other things that are really important to women's health You can visit this linkto get 15% off your order with the ‘ThePaleoView’ Stacy knows that this was a topic that has been highly requested by listeners, and she hopes everyone enjoyed it Stacy thanked Sarah for all the time she put into the research required for this show If you have follow up questions, Stacy and Sarah welcome them Please remember that neither Stacy nor Sarah are medical professionals and they cannot give listeners specific advice for your particular health issue However, they are happy to address things from an overall perspective Use the comment forms on either Stacy or Sarah's site to submit questions Stacy and Sarah love to hear from listeners on social media Please keep tagging Stacy and Sarah when you share If you learned something and enjoyed the show, please be sure to share it with someone who you think could also learn from this episode Thanks for listening! 

Episode 368: Are varicose veins autoimmune related?

Sep 5, 2019 49:20

Description:

(0:40) Welcome Welcome back to the Paleo View listeners! Episode 368! Not 369, even though episode 368 was already recorded, but with a tech glitch Stacy and Sarah hope you enjoy the benefit of them already practicing this show one time through Special thank you to this week's sponsor, Joovv A speaker reached out with a question about his Joovv: Lorenzo has the Quad Joovvand there is a little bit of a gap between where his Joovvpieces connect. Should he stand still or move side to side for max benefits? Sarah shared details on the design of the Quad Joovvand the way it is designed to be full-body Sarah has this model as well and what she does is move a little left to right Ideally, you should be standing about one to two inches away Sarah does 10 minutes facing her Joovvand 10 minutes with her back to it Stacy does a little bit longer with her back to the Joovvas she finds that it helps with her injury and joint pain Stacy and Sarah both love their Joovvsand you can learn all about them by visiting this link: https://joovv.com/paleoview Sarah shared information on a recent study that Joovvshared on how it impacts sleep hygiene Sarah uses her Joovvbefore bed for these reasons, and it is a natural part of her evening routine Stacy uses her Joovv first thing in the morning Stacy is looking forward to being a student on this week's podcast recording, as she knows nothing about varicose veins Sarah is bringing both personal experience and science to this week's episode (15:05) Q & A From Christine:  Before I get to my question, I want to thank you for all that you do, Sarah and Stacy. I especially love your podcasts! I will admit, I am digging into your podcast archives, so don't judge me. I listen to them while I log core at work, enabling me to be doubly nerdy! As a fellow scientist, I appreciate your no-none-sense approach to tackling questions and information with science. Even my husband (who is a chemist) loves how informative and science-based your podcasts are! Ahem, I curate select episodes for him, as it has helped him immensely in understanding AIP and profoundly improved our marriage. The information and advice you provide, has empowered me to ask the right questions and find the right medical providers. Prior to finding your websites and podcasts, I sought medical treatment from a primary care physician. I remember the last time I saw him: I was sitting in his office, feeling horrible after eating lunch, asking him to test me for Celiac Disease. I started explaining my symptoms, then he proceeded to tell me that I didn't have Celiac Disease because I didn't have diarrhea (sorry Stacy). When I explained that another symptom, infertility, was an issue, as my husband and I had been trying to conceive for 4 years without any success whatsoever; he told me, "Sometimes, it's just not in God's plans." I swallowed my tears and persisted. Finally, he conceded after I told him that my family has a history of Celiac Disease. The two of you have made me feel empowered enough so that I moved on from that physician and found the right one for me. I feel like I can intelligently speak to my provider and be my own advocate. I am so deeply grateful. Now for my question... I have been making leaps and bounds on AIP over the last couple of months, after being treated for SIBO and supplementing my meals with HCl. I noticed for the first time in my life that my skin became soft and my nails also soft and lustrous... but, what really surprised me the most was that my varicose veins have almost disappeared. I've had them on both of my calves for about 15 years and thought that I was stuck with them for life. I was so self-conscious of them, that I rarely wore shorts or shorter dresses in public, or if I did, I wore tights or pantyhose. This has led me to wonder... What causes varicose veins? How are they autoimmune-related? Are they specific to certain autoimmune diseases? What can I do (from a diet standpoint) to keep promoting the elimination of the varicose veins? I love that AIP has opened so many doors to good health for me and so many others. AIP has helped me feel confident and beautiful again...something I thought never possible. I am so deeply grateful for what you have given me. Stacy wants to pause to say how mad she is at that doctor and how proud she is of Christine She is so proud that Christine was empowered and is giving her long-distance fist bumps Sarah is sending all the high fives Stacy wants to be friends with Christine Varicose veins affect about 24% of Americans and there are estimates that upwards of 40% of adults will get them at some point in their lives Unless you are one of these adults, you don't typically hear about varicose veins in the national health conversations This is because they are considered relatively benign Varicose veins are a vein where the walls have gotten weak and essentially collapsed on itself Because it collapsed it gets twisty It creates spots where blood can either backflow or pool Veins have valves in them that stop blood from flowing backward in between heartbeats Because of the weakening of the wall in the vein, the vein will kind of expand This then pulls the valves apart and the valves end up failing which is how you get this backflow or blood pooling Most of the time they are asymptomatic They have this characteristic dark blue or purple appearance and they can bulge out They don't often feel like anything - they are typically just there They can be very uncomfortable They can ache, feel heavy, cause muscle cramps, itchy, burning, throbbing sensation, the skin around them can be irritated Overall they are benign, but there is this extreme symptom version of them When people start feeling these symptoms, this is typically when they will get varicose veins treated Having varicose veins does slightly increase the risk of blood clotting It is called thrombophlebitis These are big problems and require immediate medical intervention It is a small fraction of the people with varicose veins that have this complication Causes of varicose veins It is not super well understood There is a fair amount of research being done of them, but it is from the angle of how to treat varicose veins There are little bits and pieces to the puzzle that have been figured out: The weakening of the vein wall might be due to changes in collagen or elastin There is some kind of chronic inflammation type part of the recipe for making varicose veins There are other possible scenarios: Ex: the blood clot coming first that then causes the varicose vein Physical trauma can also cause them There is also a familial link However, no genes have been identified, but it does tend to run in families Other risk factors are: age being a woman being obese sitting or standing for too long having high blood pressure pregnancy Sarah first developed varicose veins during her pregnancy It all boils down to things that are more likely to make the vein varicose (26:01) The Role That Diet & Lifestyle Plays There is no known link between varicose veins and autoimmune disease There are a couple of autoimmune diseases that affect connective tissue, which has an increased risk of varicose veins But they are not linked to autoimmune disease in general It is such a high-frequency condition that it is really hard to make a link to other chronic diseases The statistics show that basically varicose veins are its own vascular disease Inflammation may be part of it, but there is no autoimmune component to it It is interesting to Stacy that varicose veins do have an inflammation component to it, and that going to an autoimmune protocol reduces inflammation Sarah noted that the autoimmune protocol is designed to help the immune system regulate itself It means that it's applicable in more than just autoimmune disease conditions There are some diet links, but the science is still very preliminary The best understood dietary link with varicose veins is dietary fiber Sarah shared more on these studies and the reasoning behind their findings A squatty potty would be a great way to help with this scenario However, if you are following an AIP you are already getting a high fiber intake from your vegetable consumption The other nutrients linked to varicose veins: Vitamin D deficiency Supplementation seems to help them Folate deficiency Flavinoids in general Plant extracts have also been tested in clinical trials and have been linked to reducing varicose veins There are other nutrient deficiencies links that have been found, but it isn't known if supplementation helps in these scenarios Not getting enough protein Vitamin C Omega 3's Zinc It doesn't surprise Sarah that the autoimmune protocol would benefit varicose veins Or at least make them shrink There are going to be times where the damage is enough that there is no amount of good diet and awesome flavinoids that are going to reverse that From a stopping the progression perspective and from helping veins that still have enough structure to return to normal, that makes a lot of sense The other link to the autoimmune protocol that makes sense for varicose veins is to add in exercise There are a lot of studies showing that the more active you are the lower your risk for varicose veins There have been a few intervention studies that have taken people with really bad varicose veins and put them on some kind of exercise regimen It seems like exercises that are specifically geared at increasing leg muscle strength are particularly helpful Sarah explained the explanation behind this link in greater detail Stacy asked Sarah is collagen supplementation could help with varicose veins Sarah tried to be as thorough as possible in her research, and couldn't find a study where collagen supplementation was actually tested From an intellectual perspective, it makes sense to Sarah that supplementing with collagen and making sure that you are hitting all those other nutrients that are really important for collagen formation will help However, she can't point to a scientific study that says that is the case, or how much to take If varicose veins are the only thing you are dealing with, you probably don't need to go full board AIP You can look at the nutrient density of your diet Address things like long periods of sedentary time There is very little data comparing the different types of medical interventions for varicose veins They are all thought to be good for a while, but the chances of another vein blowing are really high The treatments are not treating the root cause Compression stockings can help varicose veins but are working to simply keep things where they are Veins can still continue to varicose if you have a lot of these other risk factors If your legs are starting to ache your doctors will tell you to eat more fiber Sarah's translation to that is to focus on the nutrient density of your diet by increasing your vegetable intake She would also suggest exercise and compression stalkings This will help some people, but will not be sufficient for others The medical treatments that are available right now are surgery, laser therapy, and Sclerotherapy There are a lot of options for treatment Sarah recommends doing your research about all the available options However, Christine is a wonderful testament to the power of diet and lifestyle Sarah definitely recommends trying some tweaks to diet and lifestyle and compression stalkings first (47:04) Closing Thoughts Stacy learned a lot today and thanked Sarah for her research Thank you, Christine, for your wonderful question! Please feel free to submit YOUR questions through the forms on Stacy and Sarah's websites A special thank you again to this week's sponsor, Joovv Check out this awesome resource by visiting this link here: https://joovv.com/paleoview If you enjoyed the show and know someone who can benefit from it, leave reviews and share with those you know Leave comments on social media as well to help Stacy and Sarah broaden their reach to get this information to as many people as possible who are looking for healthy living resources

Episode 367: Weight loss for kids?

Aug 29, 2019 01:13:26

Description:

(0:40) Welcome Hey listeners - welcome back to The Paleo View! Stacy is just going to jump right in because this week's topic has been something she has been ranting about for a few weeks now Sarah looked into it after Stacy brought it up, and also agreed that a show needed to be done on this topic When Sarah started to do the research on it she too got fired up Stacy wants to give a little preface and introduction to those listeners that might not know what Sarah and Stacy are talking about or who might come to it from a different perspective Stacy is going to talk on her own about her personal experience Sarah has also dealt with the struggle with weight her whole life The perspective that both Stacy and Sarah have, and what Stacy wants to focus on, is that Stacy's weight loss journey was never about calories in - calories out There were emotional issues and there were health issues Today Stacy and Sarah are going to talk about weight loss for children The message that Stacy wants to share is that the foundation that we set for our kids at a young age is what is the foundation for their lifetime Stacy's concern is that when we introduce something like a weight loss program for kids, not only are we dealing with all the science that Sarah is going to cover on why this can be detrimental to their health But from Stacy's perspective, this was the start of an emotional relationship with food that went the opposite of a good direction Stacy did end up getting therapy for bulimia and binge eating disorder as a teenager She went on diets on and off so much Diets were a part of her family culture Stacy doesn't feel like they knew better back then People encouraged family members to go on diets because they were thinking about their health Now there is a much better understanding of health at any size, and there is more to health than just your weight There is an insane amount of diet culture pervasiveness To add to this blew Stacy's mind We now know that asking children to diet creates this yo-yo roller coaster for them It strips away the confidence or perceived support that they might have from focusing on positive healthy activities vs. counting calories When this weight loss program for kids came out, Stacy got so angry She wanted to hug every single one of these children and tell them that they are wonderful just as they are We need emotional support for these kids and teaching them good habits Focusing on and praising the things that are really good in their life And doing it with them Stacy shared on her experience with being obese and why she is so passionate about this topic Sarah noted that kids are more emotionally vulnerable Teaching our kids that they are doing something wrong around the culture of weight significantly impacts their emotional health Sarah was a robust kid, but she wasn't overweight until her early teens It became a self-fulfilling prophecy There were many external influences that led to Sarah developing a binge eating disorder and eventually reaching a morbidly obese weight In part, because she had an underlying health issue that was driving her weight gain and this went undiagnosed for something like 30 years It felt to Sarah like nothing worked and it didn't matter what she did The things that Sarah was doing were the popular diets at the time As Sarah digs into the data, she thinks that this weight loss program is not just everything wrong in supporting healthy habits in kids But it goes so much beyond that because we have this culture now where 91% of American woman have dissatisfaction with their bodies This is what we are doing to ourselves, and then teaching our kids We are teaching them that there is something wrong with them and that they have to fix themselves Diets themselves can be physiologically harmful It is not just the psychological effects Sarah thinks that this is a symptom of a cultural phenomenon that is corrosive We put these underweight body types on this pedestal of being the height of beauty When what is healthy is actually heavier than this We then shame everybody else We shame people if they are not underweight This was eyeopening to make Sarah think about how she talks to herself and how she treats herself Sarah wants to emphasize that the fixation in our community on weight instead of health is wrong Sarah wants every one of The Paleo View listeners to look at your actions and self-talk and really think about it as objectively as you can How can we together as a community move forward to address every aspect of this What are we teaching our children about how to navigate healthy choices in life based on how we talk to ourselves Stacy encourages you, the next time you talk to yourself - if you were saying that to your child, mother, or best friend would you say it the same way that you talk to yourself? You can both accept yourself and love yourself and respect yourself as you are today AND make healthier habits and changes However, the guilt and shame associated with the negative self-talk and mindset is so pervasive that it causes self-destructive habits when you don't achieve perfection It begets this negative cycle telling yourself that you are a worse person when you don't achieve an appearance Stacy has challenged herself over the last year to no longer acknowledge people's bodies If she comments on appearance, she makes it about how happy someone looks or how healthy they look Words that don't associate with emptiness This has been a habit she has had to shape As Stacy and Sarah jump into the rest of the show, Stacy encourages you to think positively about the changes you can make in the future and feel good about it This is the kind of thought process that will help you achieve your goal If you get caught up in reflecting back and thinking negatively, you will get sucked up in a black hole (19:50) The Research on Diets Longterm Effects Sarah wants to go through some data to reinforce the importance of taking some time and revisiting these periods of self-reflection when it comes to how each one of us in contributing to diet culture It has been known in the medical literature for about 20 years that going on a diet as an adolescent dramatically increases the risk of developing an eating disorder This was all launched by this well-done study from 1999 where they looked at 2,000 teenagers and did a whole pile of medical analysis They looked at: Lifestyle factors Surveys to look at mental health Starting weight Activity levels Gender They discovered that the single biggest predictor of an eating disorder (looking at just anorexia and bulimia): In the kids who were on a severe diet, they were 18x more likely to develop an eating disorder In the kids who were on a moderate diet, they were 5x more likely to develop an eating disorder Things that didn't affect the chances of developing an eating disorder: How active the kids were What their starting BMI was There have been a variety of follow up studies that have confirmed these results They have added binge eating disorder and obesity There was a 2016 studypublished in the American Academy of Pediatrics that was like a review paper showing that dieting (defined as caloric restriction with the goal of weight loss) was not only a risk factor for developing eating disorders but it doubled the risk of obesity Often the diets that these kids and teens are going on are not nutrient-dense It is not just calorically restricting, it is nutrient restricting Even on some of the more forward-thinking diet plans that have unlimited vegetables, are not actually teaching people how to eat enough nutrients We are seeing that the psychological damage is almost certainly from that cycle of body shame, the stigma that is associated with it, and the anxiety, stress, and depression Sarah now talks a lot about healthy weight loss in her workshop and educational resources She has an online course that is very much about health goal setting and addressing habits to normalize weight in a healthy way It ditches this mentality of losing a certain amount of weight for a life event One of the reasons that weight-loss maintenance is so challenging (especially the higher the caloric restriction), your hunger hormones increase Your metabolism decreases, and your hunger increases Most of these diets are not rich enough in protein to maintain lean muscle mass It is essentially a recipe for weight gain Unless you approach this in the right way, which is: Healthy habit development Eat more vegetables Get more sleep Live an active lifestyle Manage your stress Make sure you are eating enough protein These habits will allow you to normalize weight and keep it off It is very much about healthy choices and not necessarily a particular goal What is happening in these kids the diets that they are going on is setting them up to fail and to yo-yo They are very goal-driven with an emphasis on, 'the faster the better' They are not focused on a nutrient-rich approach Losing weight is inflammatory and increases oxidative stress Weight loss is a process that requires an education The problem with these weight loss centers is that they said you up to yo-yo There is this assumption that if you don't lose weight fast enough you won't stick to it But if your approach is not making you healthier, it is hard to stick to This process magnifies shame You end up in both a physiological and psychological cycle The physiological cycle is changing body composition in a way that is increasing the risk of health problems with every cycle The psychological cycle is a cycle of shame and failure and reward It magnifies the shame when you cannot stick to this thing that you physiologically set yourself up to not be able to follow Sarah feels strongly about not distilling diet or lifestyle choices to yes's and no's - the things to do and the things to not do Not to put this stigma on no foods And to not express things so simplistically that you cannot understand the why behind the choice Kids do not understand things like muscle weighing more than fat or how hormones and metabolism play into things So think about the impact to a child who is being publically weighed When we introduce these ideas to kids they see it more simplistically The more that we can learn the lingo, the science and the information (the why and the how), so that we can help our children understand it, the more we can combat diet culture within our households and communities Nutrient deficiencies are one of the strongest links to chronic disease risks It turns out when you eat a nutrient-rich diet it supports the reduced risk of disease, which is really the thing that matters Not if you fit into those jeans or look good in a bikini We have trained ourselves to not look for the visual cues of health Thick, shiny hair Glowing skin A giant smile Energy Muscle Sarah says that body composition, as opposed to your weight on the scale, is very important It is far more important how much muscle we have, as opposed to fat This paper that looked at diet and risk for eating disorders showed that exercise did not increase the risk of eating disorders So just being active is a super healthy lifestyle choice that improves our health in a number of ways If we can separate activity away from weight loss goals and diet mentality, it is a super healthy thing to do Metrics of health, we can also look at inflammatory markers in the blood, lipid panels, mood, energy levels These are far more important things for us to evaluate both in ourselves and in our kids Are our kids getting enough sleep? Are they active? Do they have energy throughout the day? People can be underweight, overweight, and average weight and have tons of health issues (42:28) The Impact Beyond the Scale For Stacy, she never saw anybody who looked like her in her early life Healthy at any size wasn't an actual thing It didn't make her feel good to not see anyone who looked like her in pop culture Which only further enforced this idea that she needed to be thin to fit the ideal Thin was healthy and that was the marker of health Stacy was taught to work towards Now there is so much more information than there use to be Stacy has such hope that the next generation will have this information and will go back to the way that their grandparents lived Not just eating whole, nutrient-dense, low-inflammatory foods, but also using less plastic and all the other things that go into health If where we are going is putting children on weight loss programs and not talking about the things that really matter and helping them understand the emotional and physical impacts of nutrient and caloric restriction, then we are doomed Stacy says we have to be change agents One of the things that Sarah finds really interesting is what it is doing to our epigenetics to go on these weight loss programs There is data from the last 10-15 years showing that under-nutrition is linked to a dramatic list of negative health consequences that transcends generations One of the most interesting studies is the Dutch health study that looked at times of famine and how those impacted the health of the people depending on how they were and the health of their children, and now their grandchildren The kids who were the same age as those who these weight loss programs are targeting (8 to 17) were a particularly sensitive group Women who were between 10 and 17 at the start of the famine had later in their life a 38% increased risk of coronary heart disease It does damage our body to have severe caloric restriction It increases our risk of some cancer, type-2 diabetes, obesity, immune suppression, mental health disorders, and more The children of these women are shorter The study is now showing the increased rate of diseases through turning on these adaptations genes so your body is trying to survive a time of famine and this is turning some genes off and some genes on And they are seeing that this is inherited We need to fix this for our children's generation We can actually point to genetic changes as a result of dieting that can then be passed on to their children that is then going to increase their risk of chronic disease This is the opposite of health While Sarah was talking, Stacy had a moment of guilt thinking about her history, but then she snapped herself out of it and reminded herself to not go into backward thinking She is instead thinking about all the things that she is doing now to benefit her boys so that they can have a better future (51:25) Closing Thoughts What are the positive things we can do to not just address how we talk to ourselves, but really help our kids develop those healthy habits that will support a healthy weight (whatever that is for them) and lifelong health? The first one that Stacy wants to mention is that we have to live and lead by example And genuinely believe it Think about your wording and mentality around habits Build fun into healthy habits Bring your kids into the kitchen to cook with you Sarah points out the importance of gathering for family meals This bonding translates to other healthy habits Focus on higher vegetable consumption Creating healthy sleep habits Outside play When we focus on these things as the healthy habits that we work on as a family, we are setting the stage for naturally achieving a healthy weight We are also naturally achieving health Remember, healthy and thin does not mean the same thing These two things can go together, but they don't always If you are going to choose one or the other, Sarah highly recommends choosing healthy Stacy thinks this will provide structure for an easy way to talk to children about healthy and habits Stacy shared on how Matt and Stacy worked together to collaboratively work on their healthy habits and their health groove She shared insight into how we approach conversations and our word choices can make a huge difference Sarah shared on how her mental health plays a role on her physical health She has to be really mindful about self-destructive, self-talk Also to let go of judgment and guilt Stacy challenges herself to only focus on the things she really likes about herself to shift that negative mindset Every time she thinks negatively about herself, she then comes up with two things she likes about herself This was an activity they did with the kids while traveling this summer as well We all deserve to focus on the good things and to be complimented and to compliment others The more we do it to others, the more natural it will be to do it to yourself Sarah wants to reiterate that there is no part of this conversation that is helped by blame, guilt, or remorse This is about moving forward and embracing these health journies as a family-focused on healthy habits and the bonding that comes out of these experiences Stacy sent all her love to the audience Please share this episode with your community and those who you think would benefit from this information Please also leave a review, which helps others see this show in their podcast feeds Please also share it on your social media channels to help get this information to others Thank you so much for your support! Help others find these shows in a way that can help heal themselves and potentially heal their families Stacy would love to hear from at least one parent how this episode shifted their thoughts and actions around how to help their family Thanks again for listening - Stacy and Sarah will be back next week!

Episode 366: Seafood Safety Concerns

Aug 23, 2019 01:04:13

Description:

(0:40) Welcome Welcome back to The Paleo View listeners! This week Stacy and Sarah are talking about seafood All the seafood and all the things people are concerned about when it comes to seafood And whether or not these concerns are legitimate Stacy and Sarah did discuss this topic on a previous episode (here), but it was time to revisit the discussion Eating seafood is a common talking point on this show since it is so nutrient-dense, anti-inflammatory and healing Before the hosts dive into the topic, they want to take a moment to thank this week's sponsor, Butcher Box They have a special seafood promo that is being offered to The Paleo View listeners and this discount is not being offered anywhere else Butcher Box is starting to move into the realm of seafood Sarah thinks that they have the best salmon she has ever had You can always add salmon to your standard meat subscription However, they now seasonally sell scallops The Paleo View listeners can visit this linkbefore 9/5 to redeem free bacon and free scallops No code is needed After 9/5, The Paleo View listeners will receive $15 off and a free pack of bacon (7:10) Q & A Sarah is going to break down Alana's question and take it step by step to look at every pollutant/processing chemical that might be introduced to fish There are dyes added to some low-quality fish to make it look redder There are times when farmed-fish are fed feed that contain dyes to change the color If dyes are added after the fish are processed, that is going to be added to the label Things that are not going to be on the label: Mercury It irreversibly binds to selenium based proteins and enzymes in our bodies so that those proteins can't do their job It impacts 3 different systems the most: thyroid hormone productions liver detoxification protecting the brain against oxidative damage Seafood is one of our best food sources of selenium and the mercury that the fish are exposed to actually binds with selenium based proteins in their bodies Once it binds with the fish's selenium it can't bind with our selenium When we are consuming that fish, almost all of the time, we are consuming more selenium than we are getting exposed to mercury Even fairy contaminated fish and top predators will have more selenium than mercury So that selenium that we are ingesting in fish is actually still helping to protect us from mercury exposure The surveys that have been done now show that with the exception of a few top predators in fairly polluted waters there is typically much more selenium than mercury in all ocean fish And probably with 97% of lake fish, you are getting more selenium than mercury If you are eating these top predator fish, don't eat them that often Examples: mako shark, pilot whale Your body can still detoxify some of this mercury You can handle a little bit of exposure if you are eating a healthy diet and have a healthy lifestyle A little bit here and there is not a big deal Swordfish is probably fine if it comes from non-polluted waters And again is something you shouldn't eat every day Fish and shellfish are some of our best sources of zinc On average 73% of Americans never meet the RDA of zinc Zinc is supposed to be the second most abundant mineral in the human body It is phenomenally important for a whole host of functions within the human body We are getting really interesting nutrients from fish that are hard to get from other sources Fish protein is the best protein for the gut microbiome There have been studies that actually show that consuming fish protein can make up for high sugar diets The omega-3's are really important for every system in our body Our neurological system, immune system, gut bacteria The omega-3's from seafood are the long-chain that our body can use directly without having to convert them The kind from flax or chia have to be converted before our bodies can use them Fish has all of these amazing things so as we go through the less than ideal things, the cons are outweighed by the pros Alana asked about other heavy metals as well (lead and cadmium) There have been some environmental impact studies that have looked at heavy metal in farmed fish The study found that the levels in the fish are still extremely low and below the World Health Organization's guidelines In places where there are more environmental protections you are going to end up with basically levels of heavy metals that are far below any level that we would want to worry about The other heavy metals are a moot point Fish has been demonized as a source, while it's actually much much richer in nutrients that will help us detoxify It is also much lower than other foods, and yet it gets all the blame Stacy finds it interesting how pervasive mainstream media can be when it comes to creating cultural assumptions Sarah shared information on MTHFR gene variance and MTHFR enzyme function (28:41) More on Contaminants in Fish Cesium isotopes from Fukushima There have been levels detected in fish caught off the California coast Fukushima was the second-worst nuclear disaster ever after Chernobyl, and there is a lot of fear around the aftermath from this event This is an ongoing challenge There is a small amount of cesium-134 and cesium-137 in the ocean thanks to Fukushima What is important to understand is that there are radioactive isotopes in nature all over the place We are exposed to them on a daily basis If you live somewhere with high radon levels you are exposed to more Our body is fairly resilient to these low levels of exposure The amount of cesium isotopes in the most contaminated fish's flesh is even 2,000 times lower than the threshold for health effects So as it pertains to eating fish from the Pacific ocean; no we should not be concerned For more on this, check out this blog postfrom Sarah The equation is: If you consumed 12 ounces (which is a very large portion) of contaminated bluefin tuna every day for an entire year, the cumulative dose of radiation that you would consume from all of that tuna would equate to 12% of the radiation dose from a one-way cross country flight from LA to New York Stacy appreciates that analogy - it is so helpful Sarah and Stacy had a sidebar discussion about personality types Gretchen Rubin's 4 tendencies personality categories Enneagram Sarah shared a story about her experience playing with her kids at the playground recently Concerns around BPA in canned fish packaging Sarah wrote a blog postabout BPA and its' impact as an endocrine disruptor This has been confirmed Sarah shared more on the links between BPA exposure and various medical conditions Our dominant BPA exposure is through our plastic use, not through BPA lined cans It is added as a coating inside a can to stop acidic liquids from corroding the aluminum You can reduce your exposure by: Not heating your food in the can Not letting your canned goods sit in a hot car for a long amount of time Be careful when you are removing food from the can so that you are not scraping the edge coating into your food The BPA alternatives for canned good linings have been minimally tested for safety Many of them have also been shown to be endocrine disruptors There are a lot of unanswered questions around these alternatives The benefits of fish still outweigh the potential harm of BPA exposure If you are making efforts to reduce BPA exposure from other places (plastic food storage, plastic water bottles, plastic wrap) Where you can, mix it up with some fresh and frozen But overall Sarah thinks that again the benefits of eating canned fish outweigh the risks Stacy shared her experience with canned goods and why she doesn't worry about the canned goods they consume How they balance the quality of foods they consume Don't let perfection be the enemy of good If you are unable to afford or find canned goods that are BPA free, don't lose sleep over it Antibiotic use in farmed fish While wild-caught is the best, avoiding fish because wild-caught is not monetarily accessible is probably doing more harm than consuming farmed fish Ask the worker at your fish counter where the fish comes from and they are grown In most Western countries, there are regulations on how much antibiotics can be used and how long they have to be discontinued before fish can be harvested Antibiotic residues are linked with all kinds of problems, so if there isn't a washout period then yes the antibiotic residues can cause health problems Where we see this is in developing nations where the practices are not as tightly regulated and they don't have a vet administering the antibiotics Or using the right dosage and/or are failing to follow directions Don't eat farmed fish when traveling to developing countries Stacy shared on her food evaluation approach Looking for sustainable practices If you don't have access to sustainability sourced seafood, remember to check out Butcher Box They are offering an amazing deal to new subscribers Find out more here: https://www.butcherbox.com/thepaleoview/ (57:37) Closing Thoughts Thank you for joining Stacy and Sarah on this seafood-rich episode! Stacy and Sarah will be back again next week Don't forget to leave a review A listener touched base to share this feedback: "Hi Stacy, I just wanted to tell you that I am listening to the beginning of the last Paleo View podcast where you are giving an update on the little girl who has alopecia. Thank you so much for giving that update! I remember that show. I remember balling my eyes out. I have alopecia too and it got pretty bad towards the end of a really stressful job I had about a year and a half ago. AIP has definitely helped, so has less stress. I too am moving away from super strict AIP because after five months I can tolerate pretty much everything now. Not gluten - I will be gluten-free for life. That is crazy to me. Two weeks into AIP, I broke down and had rice and had a horrible reaction. Eczema being the easiest way to tell I was having a reaction. I never imagined healing to the point of reintroducing so many foods, but it has happened. Thanks for sharing the update! Alopecia can be hard to talk about and there is not that much info out there. So thank you for getting the word out!" Stacy reminds listeners that no matter where you are at in your healing journey, know that the time will come when you can reintroduce foods It takes some people more time than others to heal Sarah loves reading comments like this And seeing the different ways that Stacy and Sarah are able to communicate with people and provide resources She loves to see the different ways the information resonates Thank you, listeners, for being here! Thank you again to Butcher Boxfor supporting this episode!

Episode 365: Does Paleo cause heart disease?

Aug 15, 2019 01:03:30

Description:

(0:40) Welcome Welcome back to The Paleo View listeners! Stacy is home and is so excited to jump into this week's very science-y topic! Snuggling her pets and sleeping in her own bed, Stacy is so happy Stacy also shared an update on a family that she visited with while in Texas Their daughter has alopecia and her hair is starting to grow back after following an AIP approach and working with her family to heal her body Sarah shared her feelings on how significant this is and what this specific case shows us about the autoimmune protocol This week's show sponsor is Just Thrive probiotics Both Stacy and Sarah's family uses this product Get 15% off with code PALEOVIEW15 Visit: https://thriveprobiotic.com/thepaleoview (11:13) The Study that Sparked the Discussion Recently, ahuman study was publishedlooking at how long-term adherence to a Paleo diet affects the gut microbiota and TMAO Mainstream news picked it up the day it was published Using headlines like, "Study linking Paleo diet to increased heart disease risk strengthens diet industry concerns" There are a few physician-focused websites that publish news to keep doctors up to date on the medical literature The headline was, "Paleo diet increases the risk for heart disease" Sarah's inbox and The Paleo View's inbox was flooded with questions It is common in these situations for mainstream media to pick up on any anti-fad diet study The standard response from our community is to find some reason why this study is irrelevant TMAO is often linked with red meat consumption It is thought to be one of the mechanisms behind the link between increased cancer risk and increased cardiovascular disease risk and high red meat consumption The reason why Sarah wants to dedicate an entire episode to this study is that it was very well done It has some results that we need to pay attention to Sarah doesn't see this study as a nail in the coffin on the Paleo diet Instead, Sarah sees this as a very serious warning about a very particular type of implementation of Paleo We need to make sure we are incorporating all the key principles of Paleo, instead of combining Paleo with other dietary approaches This study shows us that there are problems with the longterm implementation of a low carb Paleo diet Really what it is telling us is that root vegetables and fruit are awesome The study was performed in Australia and they took people who self-reported following the Paleo diet for over a year The controls were following the national dietary recommendations of Australia These are similar to the recommendations made by the USDA/MyPlate Within the Paleo group, they further divided them into two subgroups The people who followed Paleo very strictly were called strict Paleo The other group was called pseudo-Paleo These people were consuming about one serving of grains or dairy per day In the real world, most of us who have been following Paleo for a longtime fall closer to that pseudo-Paleo group Strict Paleo is often the challenge Paleo group or is utilized by those who are using it for therapeutic purposes They had these people do a three-day weighed diet record Measure and record everything they were eating They then did urine tests to measure nitrogen and the Goldberg cut point If those urine tests didn't match the dietary records they were eliminated from the study They eliminated anybody who had been on antibiotics, cholesterol medication, blood pressure-lowering medication, previously diagnosed with cardiovascular disease, anyone with any kind of GI disorder, or anyone who has had surgery on their GI tract They were eliminating anyone who would predictively be an outlier They then did a series of measurements (TMAO, blood work, stool analysis) The two measurements that turned out to be different between the Paleo and pseudo-Paleo group was the amount of TMAO in their blood and what was happening in their gut microbiome Sarah explained more about why TMAO was a focal point in this study Studies that pool all of these studies together show that if you have higher TMAO in your blood you have a higher risk of cardiovascular disease 23% increased risk And 55% increased risk of all-cause mortality Which is a general marker of health and longevity The interesting thing that Sarah notes, is that there has also been a lot of research that fails to show a causal link The majority of the science from the last few years makes this picture of TMAO as an indicator or a symptom as opposed to the direct link between high red meat consumption and heart disease How we get TMAO: Some we absorb directly from food Most of the TMAO is made by our gut bacteria when they metabolize choline, lecithin, and carnitine So it is a multi-step process Sarah shared more on this process and how TMAO is created Researchers have discovered over the last few years that how much TMAO is in your bloodstream is far more correlated to your gut microbiome than to how much carnitine you ingest There are certain bacteria that have been shown to be TMA producers There is now this really interesting picture being painted with all the scientific literature showing that TMAO is potentially, rather than a causal link between red meat consumption and cardiovascular disease and cancer, that it's an indicator of a gut microbiome that is conducive to disease development As we start to look at TMAO it is probably less related to red meat consumption, so much as a dysbiosis in the gut One of the best pieces of evidence for this is that fish is really really high in TMAO People will get 300x more TMAO in their blood after eating fish than after eating beef, even if they have a microbiome that produces TMAO And fish is uniformly beneficial and reduces the risk of heart disease Sarah has seen in relation to this new scientific study is arguments that say, "TMAO probably doesn't cause heart disease, therefore Paleo causing high TMAO is nothing we need to worry about" This isn't something Sarah agrees with High TMAO, especially when it is not timed with TMAO rich foods, generally is an indicator of something going wrong with our gut bacteria that needs to be paid attention to The way that this study was designed to measure high TMAO food consumption is not taking into account seafood, which is something worth paying attention to (27:40) Testosterone Deficiency What is happening in this particular new study looking at strict Paleo and pseudo-Paleo adherence is not that TMAO is going up because the Paleo people are eating more fish But rather that the TMAO is going up as a result of a shift in the gut microbiome The study also took a deeper look into the gut microbiome They found overall big trends However, the study did find that two particular genres of probiotic bacteria were really low in the Paleo and pseudo-Paleo groups Bifidobacteria Roseburia bacteria This is something really important to pay attention to Bifidobacteria are some of our main vitamin producers They are important for inhibiting pathogen colonization in the gut They help to modulate our immune responses They modulate the gut barrier They can reduce inflammation They can improve glucose intolerance Low bifidobacteria is associated with a ton of different health problems We get bifidobacteria from fermented dairy and sauerkraut They love starch loving bacteria, especially fermented starch There is a little less known about roseburia bacteria and fewer species We do know that they are very important for maintaining gut barrier health So if you have low roseburia you have a leakier gut They are very important immune regulators, especially at reducing inflammation Low roseburia is also associated with many health conditions: Cardiovascular disease Autoimmune disease IBS Neurological disease Allergies Asthma They are really important members of a healthy gut microbiome The levels of this bacteria were tanked in the study Another genus had taken their place, called Hungatella This strain isn't as well studied as bifidobacteria or roseburia But hungatella are TMAO producers They are absolutely associated with TMAO And this is probably why given that these people following Paleo were also consuming more red meat than the controls So they were consuming the precursors at the same time as they were shifting their gut bacteria towards a TMAO producing bacteria type Their gut bacteria was making more TMAO We don't super understand if high hungatella might be linked with disease but we do know that the low roseburia and low bifidobacteria is potentially a problem As this study looks at high TMAO and all these different measurements of what these people are eating and we have this shift in the gut bacteria We have all of this really fascinating correlation analysis to try to understand what aspect it was of the study diet that was actually causing these shifts While TMAO itself was mostly aligned with red meat consumption, the shift in the gut microbiome that was driving TMAO production was actually most closely related to total carb consumption as well as resistant starch consumption In the control group, those people were mostly eating grains as their carb source In the Paleo and pseudo-Paleo group, they were mostly eating non-starchy vegetables Hardly any roots and tubers Hardly any fruit So both groups were only consuming 90ish grams of carbs a day, but getting quite a bit of fiber They were consuming 6 to 7 servings of vegetables a day As you dig into the details of what they were eating, they were not eating as much resistance starch This indicates that this particular implementation of Paleo in this particular study is a low carb  Paleo template Less than 100 grams of carbs a day Close to 30 grams of fiber This is where the change in the gut microbiome is really predictable Both roseburia and bifidobacteria thrive in starchy conditions and are very sensitive to the types of carbohydrates we consume Out gut bacteria have an amazing ability to digest carbohydrates Sarah shared more on this process If we don't feed our bifidobacteria the right type of food it can't survive This is why this is such a sensitive species There is this whole other fascinating to Sarah link with TMAO and what is happening in a low carb diet and the gut bacteria This whole other life form is called Archaea These are normal residents of the gut They are the main methane producers These particular methane-producing Archaea use compounds like TMAO and TMA to produce methane The diet factor that most strongly correlates with Archaea in the gut is carbohydrate consumption We know that Archaea are fruit and starch lovers Sarah dug deeper into the picture being painted by the results from this study All of the things that would fix this gut microbiome and reduce TMAO production is to eat starchy roots and tubers and fruit When you dig into these details this study makes a very strong case for high starchy vegetable consumption not being sufficient to support the gut microbiome It is not enough to get fiber from non-starchy vegetables We need the type of fiber that is in fruit and resistance starch in root vegetables that is going to support a healthy gut microbiome that is going to reduce the risk of disease This study very cleverly used TMAO as a marker of those gut microbiome changes It is the mainstream media that is then making the leap to it actually impacting cardiovascular disease risk Stacy said that it is shocking to see another study supporting this idea that vegetables are good for you Sarah is really starting to see the evidence accumulate for problems associated with long-term low carb approaches We need a diversity of fruits and vegetables and need to not be afraid of the carbohydrates in starchy vegetables Even if you can't do nightshades there are plenty of wonderful options We need to not be fruit-phobic The science is mounting up that we actually do best with moderate carbs, moderate fat, moderate protein These approaches that are driving macronutrient extremes and even macronutrient imbalance have problems associated with them Why have these diets lasted so long as weight loss approaches? It is because it is a set of rules that result in ditching hyper-palatable foods and trick you into reducing your caloric intake When we can formulate a much healthier option that embraces whole food sources of carbohydrates without demonizing them It this uphill battle against the amount of misinformation that is out there on the internet that needs to be fixed Sarah's call to action (besides everyone going home and eating a sweet potato) is to contribute to this conversation of avoiding carb phobia The manufactured food carbohydrates are clearly bad, but we don't need to lump these super nutrient-dense roots, tubers, starchy vegetables and fruit and demonize them with cupcakes Stacy shared her thoughts on how we as humans are drawn to very dogmatic ideals The truth of the matter is that not all carbs are the same (49:42) Closing Thoughts If you found this show fascinating, go back and check out the insulin showfor more on gut health and overall human health It will help to make a lot of sense of the study Stacy shared examples of cases when kids are put on extreme diets and does it make sense to put kids into these dogmatic bubbles? If you answered no, then why does it make sense to put yourself into these bubbles? Is it just purely weight loss, or are you really thinking about health? Studies like this always make Stacy go back to the mentality of, just focus on health Colorful, rainbow foods exist for a reason There is so much science to support why it is healthy for you Stacy reminds people that none of us are perfect Making healthy choices every day is something we need to be mindful of, and that is hard It can be overwhelming, but there are things you can do to make it easier on yourself and to be excited Take your kids with you to the grocery store and let them pick out vegetables and fruits that they love When you get home from the store cut them up and have them on hand in the fridge We as adults can do this to This is the kind of thing where it is easy to get frustrated and overwhelmed with mixed messages  and not sure what to do and to feel like you can't win And this isn't the case If good quality gluten-free oats agree with you and your family, enjoy them Add some antioxidant-rich fruits, mix in some yogurt if that agrees with you because these things are feeding your gut in a good way It is about balance, and if we just relaxed into real food a little bit it would come easier and more natural to us Sarah agrees with Stacy Gluten-free oats are a gut microbiome superfood These won't agree with everyone  There are a list of foods that we define as not being Paleo, but they are great for the gut microbiome and when prepared correctly are nutrient-dense whole foods Sarah identifies with the label Paleo, but she thinks of Paleo as a diet that looks to Paleoanthropology in terms of understanding human biology and then confirms with contemporary studies with a biological systems approach It has a rooted in science approach This study is a really good illustration of the importance of taking this really thorough broad look at what foods do for us and don't do for us And also understanding that one of the biggest problems that we have run into over the last 50 years is this idea that we have to just make a list of yes foods and no foods We define all of these diets by what you cut out, not based on what you eat When people are troubleshooting they cut out more It isn't what you don't eat that makes a diet healthy, it is what you actually put in your face that makes your diet something that supports your body or not Sarah thinks it is important for this community to stop with the memes, the soundbites, and the lists and the rules Start embracing a broader education around health topics that help us really understand what is in foods that help our bodies and what is in foods that may potentially undermine our health We need to start looking at the gray and not just the black and white so that we can start making informed choices Look at universal truths as opposed to arbitrary rules Dig in and understand If you want to help your gut health, be sure to check out Stacy and Sarah's favorite probiotic 15% off with code PALEOVIEW15 Visit: https://thriveprobiotic.com/thepaleoview Stacy feels a difference when she remembers to take her probiotic every day Thank you Sarah for taking the time to do all of this research Thanks for listening everyone! We will be back next week!

Episode 364: Men's Health

Aug 8, 2019 01:03:49

Description:

(0:40) Welcome Welcome back to The Paleo View everyone! This is the last week that Stacy will be coming to you from a location other than Virginia Matt and Stacy have been on the road for 61 days They are heading back to Virginia the day after this show was recorded Stacy is looking forward to being back home and snuggling her pets Stacy is looking forward to discussing this week's topic, as Sarah and Stacy have been wanting to cover this topic for a while now This week's episode will include information on hormones and body parts, so if you typically listen to this show with little ears around you may want to be careful, depending on your comfort level Sarah noted that this week's episode is about men's health, which is a really fun topic for the hosts The discussion will focus on men's hormonal and reproductive health If you aren't yet ready to discuss these topics with your little one, be sure to listen to this show without your little people around Stacy is looking forward to sharing this discussion with her three teenage boys This episode is sponsored by EverlyWell This is an awesome sponsor for this episode since Stacy and Sarah will be talking about testosterone EverlyWellis an at-home lab testing company that offers a variety of tests, ranging from food sensitivity to metabolism, to a thyroid test, vitamin D, testosterone and general men’s health The tests are private, simple and all processed through certified labs All you have to do is head to EverlyWell, choose your tests, and they’ll be shipped directly to your doorstep Then, once you complete your sample collection and send it back into EverlyWell’scertified labs, they will process your sample and send you your results via EverlyWell’ssecure online platform within just 5 days EverlyWelltakes all of the guesswork out of lab testing and puts the power into your hands to complete a range of important health tests all from home To check out EverlyWellvisit: https://everlywell.com/thepaleoview You can get 15% off with the code 'ThePaleoView' For Stacy, while this week's topic doesn't particularly pertain to her, she is looking forward to applying this week's information to the men in her life (6:52) Q & A This week's episode is inspired by a question from John John writes: "Hi ladies! I know if I say nice things, there's a better chance my question will be answered. Fortunately, that's easy to do. As a researcher myself I love that the Paleo View emphasizes facts over dogma. I know when you answer a question, I will learn something, and that is about the highest compliment I can give a podcast. I love that the two of you are interesting to listen to, and I have been a regular listener since (about) episode 20 (the early shows were good too!!). As one of your '6 male listeners', my question involves men's health. While there have been a number of shows dedicated to women's health, I have often wondered if there would be any link between a Paleo diet (or other dietary factors) and testosterone and/or erectile dysfunction. There's also a pretty substantial supplement business that claims to raise testosterone; any truth in these claims? I know there's the basic 'eat a healthy diet and exercise' but I thought maybe you could bring a more scientific approach to the question. I also feel that many women who have husbands/boyfriends dealing with these issues would be interested in understanding whether/how Paleo might help. Thanks!!" Stacy noted that testosterone is not just a male hormone She isn't sure what all this hormone effects and is looking forward to Sarah diving in on this Sarah wants to take John's question and focus in on: The role that testosterone has on men's health The things that cause testosterone deficiency What this looks like What diet and lifestyle factors might be involved What supplements will help raise testosterone levels Testosterone as the predominantly male sex hormone has a major role in development and puberty It also has a fundamental role in health The crossover with women's health happens as testosterone regulates muscle size/strength, the general turnover of muscle tissue, bone growth and strength, sex drive, sperm production, it impacts mood, cognition, attention, memory, spatial awareness, behavior, negotiation abilities It regulates libido in women as well Sarah shared details from a study that was done on the correlation between testosterone levels and men's negotiation tactics and skills Overall testosterone has a pretty big impact on psychology and physiology Low testosterone can be seen in lack of motivation, lack of healthy competitive nature Stacy thinks about the way healthy competition can be a really good thing Sarah noted that in the male body you really only see testosterone excess in the context of a bodybuilder or a professional athlete doping with testosterone It is not a common physiological occurrence that the male body will make extra testosterone In women, we see testosterone excess in PCOS This condition is hallmarked by elevated testosterone levels Women have so little in our bodies compared to men that we have this room for excess With men, this is not the case The health challenge with testosterone for men is low levels Testosterone generally decreases with age, starting in middle age We see this at a rate of 1 to 2% a year This is considered part of normal aging It is not as dramatic as menopause since it is a gradual decline There are some symptoms that echo menopause though when a man's testosterone is low Symptoms of testosterone deficiency: Hot flashes Reduced body and facial hair Loss of muscle mass Low libido Erectile dysfunction Impotence Small testicles Reduced sperm count Infertility It can lead men to form breast tissue Irritability Depression Low concentration Osteoporosis As is the case with all hormones there is a spectrum A small deficiency in this hormone is going to cause an amount of these symptoms that might be easily dismissed We typically see this in something so minor that we brush it off It is not until it is a really big problem that we ask the question - what is going on With a lot of these symptoms, you might not even tie them with testosterone levels unless you have a really good functional medicine specialist or you go and do the men's health panel from EverlyWell  The problems with elevated testosterone levels we classically associated with bodybuilders We see: Really bad acne Liver damage An increase in heart attack risk Weight gain Aggressive behavior Irritability Impaired judgment Delusions The dominant studies of this are on athletes who dope Stacy noted that she feels there is a stigma around low testosterone levels and the idea of doping or supplementing to raise these levels She reminded listeners that Stacy and Sarah are not judging men for what they might need to do for their health Sarah noted the difference between doping and hormone replacement Doping specifically refers to taking excess You are not trying to achieve normal levels You are trying to achieve high levels for the sake of performance If your levels are low, hormone replacement may be the best treatment This is a conversation to have with your doctor The best treatment may be to take exogenous testosterone This is the exact same thing that an athlete would take The difference is the philosophy behind it If you are taking it as a hormone replacement your goal is to reach normal levels and to regulate your levels As opposed to an athlete who is taking it to increase performance, and their cost-benefit analysis is very different in the context of testosterone excess (23:08) Testosterone Deficiency Beyond the symptoms associated with testosterone deficiency, the health risks include some other bigger risk factors Deficiency increases your risk of: Metabolic syndrome Cardiovascular disease and mortality Inflammation It is worthwhile doing some investigating and really trying to dig a little deeper in terms of measuring testosterone levels and potentially either addressing diet and lifestyle factors and/or testosterone hormone replacement in order to bring levels up to normal in order to reduce those other risk factors Stacy asked how one would know about normal levels Sarah noted that the "normal" range for testosterone levels is huge There is not really a good indicator if one should be at the higher or lower end of the range in order to have optimal whatever it is It is typically diagnosed based on the combination of the actual number and the symptom checklist This is why working with a functional integrative medical practitioner can be very helpful Again, EverlyWellhas a straight testosterone test that is quite inexpensive and also a Men's Health Panel that includes testosterone, DHA, estradiol, and cortisol There are no studies that look at named diets and men's sexual health There is still a lot of information about the role that micronutrients, lifestyle factors and broader dietary factors that can help influence how we implement a Paleo diet to best support testosterone regulation Exercise is one of the best things that both men and women can do to support testosterone levels Specifically resistance training Endurance training does tend to lower testosterone when combined with calorie restriction Sleep is one of the biggest lifestyle influences on testosterone Sarah shared the findings from studies done in an institution When participants were only getting 5 hours of sleep a night, they saw a 15% decrease in testosterone This is basically the same levels as what is seen in a 65-year-old man Testosterone levels seem to be closely tied to the amount of REM sleep we get each night Stress levels are also an important factor to consider when looking for ways to impact testosterone levels Chronic stress is linked to low testosterone As far as diet, there is not much data out there in terms of big dietary trends The relation with diet and testosterone is much more micronutrient focused Deficiency in a few nutrients can cause low testosterone Vitamin A Vitamin D Zinc Magnesium Vitamin K Supplementation in all of these nutrients can restore your levels Through liver, you can get vitamin A Testing your vitamin D levels will be best to see how to reach sufficiency Check out this podcast episodefor more information Omega 3 fats help to support testosterone metabolism If you supplement men with these nutrients it doesn't cause testosterone excess It is only related to deficiency in these nutrients driving low testosterone Once you have enough, the system can help regulate itself Chronic alcohol consumption can also cause low testosterone and antioxidants in general If you are not getting enough nutrients from your diet, magnifies the reduction in testosterone There is not a good link between testosterone and BMI But there are some interesting studies that show that losing weight can boost testosterone levels Sarah recommends looking at your intake of the micronutrients mentioned above, evaluating sleep and other lifestyle habits, and see if there is an obvious place where you can make some changes that are likely to help regulate testosterone If testosterone is really low, you are going to want to go right to a functional medicine specialist and look at testosterone replacement therapy Supplements Sarah looked into and recommends based on how safe the supplements are: Get a professional opinion before taking supplements to address a deficiency DHEA Creatine D-aspartic acid Fenugreek Ginger Ashwagandha Stacy wants to reiterate that before you make a smoothie with all the things, that testing your hormone levels and knowing where you are is so impactful While you could do this a variety of ways, Sarah and Stacy both use and recommend EverlyWell You or a loved one can test your hormone levels for under $50 using the code 'thepaleoview' Once you know where your levels are, then you can work with a functional medicine professional to look at your hormone levels and develop an action plan on how to handle Sarah emphasized how important it is to make decisions based on data when we are talking about hormone levels (59:04) Closing Thoughts Thank you so much for tuning in listeners! We hope you found this show helpful There are a number of other topics related to both female and male hormones and health that Stacy and Sarah are hoping to cover in upcoming episodes If you liked this episode, be sure to leave a review on iTunes and share it with people you love Thank you again so much for being here! Stacy looks forward to joining the show from Virginia Sarah thanks EverlyWellfor sponsoring this episode As a reminder, get 15% off with the code 'thepaleoview' at this link

Episode 363: Latest Diet Fads

Aug 1, 2019 01:14:55

Description:

(0:41) Welcome Welcome back listeners to episode 363 of The Paleo View! Stacy is joining in from Austin, Texas will solid WiFi Also known as rant quality WiFi After taking a peek at the show outline, Stacy is feeling pretty excited about this week's episode Sarah had a great camping trip, but they were rained out the second night What started as scattered thunderstorms quickly evolved into strong storms with a wind advisory and severe weather water This was going to last 12 hours So they decided to have dinner, pack up and head home at 9:00 p.m. After traveling so late, Sarah had to spend an entire day resting up to offset the lack of sleep from the night before The time that they did have to camp was wonderful They hiked up to a mountain, down to a waterfall and they savored their time together in full-on nature mode Stacy is grateful that she has never had to experience a major storm while camping Matt, Stacy and the boys are excited to explore Austin and to eat at some of their favorite spots They went from cool temperatures at their last stop in Santa Fe to warm temperatures in Texas Before Santa Fe, they were able to visit the Petrified Forest and it was an incredible experience Listeners, add this spot to your bucket list of places to visit This week Stacy and Sarah will be talking about fad diets The question that kicked this all off Stacy received from a friend and had to do with phytonutrients in vegetables as being problematic This friend follows a ketogenic diet Phytonutrients in vegetables are one of the 'why' points that people in the ketogenic community mention when defending their dietary choices (14:06) Phytonutrients Sarah finds this 'why' point to be interesting It is looking at things like phytates and oxalates as being somehow problematic when it comes to mineral and nutrient absorption This isn't true, they don't stop you from absorbing nutrients and they don't leach nutrients or minerals from your body You have bacteria in your gut that actually processes oxalates and phytates and liberate the minerals that are bound Having a healthy gut microbiome is key for being able to absorb the minerals that are bound with phytic acid and oxalic acid There are plenty of other nutrients in even the highest phytate and highest oxalate vegetables that will be absorbed without our gut bacteria there to help So you can't say that you have poor gut health, so it is better for you to avoid these high phytate and oxalate vegetables The way that you grow those bacteria that help to break those down is by eating those foods High oxalate foods include organic radishes, turnips, spinach, and arugula We eat these foods raw and organic, and then we will expose our gut to basically nurture the colony There is no science that would point to any kind of risk associated with eating these vegetables This myth has been busted so many times, and yet it keeps coming back There is a lot of confusion around Phyto versus anti Phytonutrients and antinutrients are not the same things There is a huge body of scientific  literature showing us that a high phytonutrient diet is one of the most important aspects of reducing cancer risks and cardiovascular disease risk Most phytonutrients are incredibly potent antioxidants They are anti-aging They are anti-inflammatory They stop DNA from mutating They can protect against depression and dementia The range of phytonutrients and their effects is spectacular We know that there are two things in vegetables that are responsible for all of the benefits that come with a high vegetable consumption diet One is fiber because fiber regulates our digestive system and feeds our gut microbiome And the second is phytonutrients because of the huge range of benefits that phytonutrients have Sure there is a very very tiny percent of phytonutrients that in isolation could have a negative effect However, they are packaged in this package with so very many more positive effects Vegetables are really really really important Stacy is reminded that this is an exercise in being an educated consumer of information Evaluate the sources of your information Know where these sources are getting their information and look into those sources yourself Sarah and Stacy strive when preparing The Paleo View to provide listeners with the base knowledge to evaluate whether or not something makes sense Sarah has been working to educate people on how to evaluate science and how to value science This podcast should be a place where listeners can ask questions when the information they are seeing is too confusing and to give you the base knowledge that you need to see something in all of the scientific research (29:53) Q & A Jackie says, "what do you think of the Paleo Green diet, Keto Green diet, or the Pegan diet? I have heard Dr. Hyman and Dr. Perlmutter talk about them as it relates to keeping the microbiome healthy by getting tons of low-carb veggies & prebiotic fiber in the diet. This is a few different variations of recognizing limitations within keto Stacy and Sarah have talked about the problems with a keto diet in two previous podcast episodes (hereand here) There were two papers published in 2019 on the ketogenic diet that showed very undesirable shifts in the gut microbiome Sarah has written blog posts on this research, which you can find using the links below: https://www.thepaleomom.com/how-ketogenic-diet-wreaks-havoc-on-your-gut/ https://www.thepaleomom.com/adverse-reactions-to-ketogenic-diets-caution-advised/ https://www.thepaleomom.com/the-case-for-more-carbs/ https://www.thepaleomom.com/how-many-carbs-should-you-eat/ https://www.thepaleomom.com/importance-of-vegetables/ https://www.thepaleomom.com/the-amazing-world-of-plant-phytochemicals/ Sarah has been talking about this for five or six years now, that her deep concern about keto is that it simply doesn't provide enough fiber It's so low carb that it is extremely difficult to get sufficient fiber to support a healthy gut microbiome It is also low fiber diversity Yes, there is a therapeutic benefit to incorporate a ketogenic diet when treating a neurological and neurodegenerative disease People in these situations are taking on a keto diet under medical supervision When we discuss people using a keto diet to support weight loss, this is a different conversation What is happening now that this research is out showing that keto has all these problems: 1) Some people are dismissing every paper that shows that keto might not be great 2) Other people are looking at the information and trying to figure out how to get the benefits of keto while mitigating the detriments Dr. Anna Cabeca is one of the leaders of the Green Keto movement This dietary approach basically combines keto with the alkaline diet The alkaline diet is rich in veggies, low meat, which has also been well busted in the scientific literature The idea is that by eating a lot of vegetables that it is healthy for the kidneys because  the kidneys control the Ph of the body and the phytonutrients in vegetables provide the raw materials for the kidneys to effectively do their job However, there is no scientific evidence supporting the low-meat part of this diet High meat consumption is not strenuous on the kidneys Dr. Cabeca has combined that philosophy of consuming tons of vegetables (especially green vegetables to keep the carbs low) and has basically created a more plant-focused version of keto She recommends using supplements to maintain ketosis on this plan The thought process in this is overall good because you are getting a larger diversity of vegetables and you are getting a lot of fiber However, there are still other concerns that Sarah has about why this dietary approach is not ideal There are things that keto triggers in a low insulin environment We do need to make some insulin because it is important for thyroid health, muscle and bone health, hormone health, and memory There are a lot of things that this super hormone does in the body Low carb diets have this fundamental flaw of not providing us with nutrient sufficiency and missing out on some nutrients that our body really needs It's an interesting thought to try to get the best of keto, but the best of keto is not great There have been a couple of studies that have shown that when you lose weight on a ketogenic diet that you lose more muscle per pound of fat than you do when you are just counting calories It is a fad diet that doesn't live up to its promises Even though Green Keto is a really good thought, it's still not enough Stacy feels that any lifestyle or diet that requires the purchasing of anything to add to your diet means you are missing something If you are being told you need supplements or you need this thing to test your ketones, it means that it's not complete in an of itself It also means that it is not sustainable longterm Both Stacy and Sarah choose to take supplements because they aren't getting all that they need of certain nutrients (like vitamin D) from diet alone But Stacy and Sarah are not here to tell people that they need to take certain supplements because it is missing from the lifestyle they advocate Stacy pointed out the way in which fad diets tend to get hung up in labels She loves the way Sarah describes the way she eats as a low-inflammatory, high nutrient-dense diet It is super important for people to understand This description is a nuance that doesn't sell well as a fad diet book However, it does really help health as it relates to a longterm lifestyle for people to figure out individually what works for them (44:20) The Pegan Diet Jackie also asked about the Pegan Diet which is the terminology spearheaded by Dr. Hyman Dr. Hyman saw limitations in both a vegan and Paleo approach He wanted to take the best of both and combined them into a Pegan approach It's plant-based Paleo, but not in the way that Stacy and Sarah talk about it Sarah wants to preface this part of the conversation about what Pegan is by talking a little bit about what her upcoming book, The Gut Microbiome is all about It is not available for preorder just yet, but she is working really hard on it This will not be a Paleo book She is going through the gut microbiome research and writing about what the research says There is no branded diet in it whatsoever She is building the principles of a healthy diet from the ground up based on our microbiome health When you build this diet from the ground up it looks like a very veggie-rich Paleo diet with that Mediterranean, olive oil type, healthy fat focus Moderate fat Moderate protein High vegetable consumption, including fruit and root vegetables So it is moderate carbohydrate There is room for non-Paleo foods that actually may be very beneficial for us This includes lentils, chickpeas, split peas, gluten-free oats, rice, and A2 dairy This book has no diet dogma behind it and simply reflects the research Dr. Hyman's recommendations include: No sugar Nothing that has pesticides, hormones or GMOs Nothing that is refined or manufactured High vegetable consumption Not too much fruit Healthy fats Limiting or avoiding dairy (goat or sheep instead of cow) Always organic and grass-fed 4 to 6 oz. serving of meat per meal He has a strong focus on food quality Recommends avoiding all gluten Gluten-free whole grains sparingly Lentils are the best Only eat starchy beans every once in a while Functional medicine is also another point that he highly recommends Sarah thinks that this is the best of the trademarked version of a plant-based diet combined with Paleo This might potentially still be a little carb phobic However, it does increase Phyto content consumption Overall Sarah thinks that there is a lot of confusion within the Paleo community, which is why she wrote the Paleo Approach As new research emerges, there are no prominent figures within the community who shares on these findings This means that there are people within the community who are not highly informed individuals who are making recommendations that are not based on scientific evidence There are still people who are following a very high meat consumption version of Paleo There is still a high level of people who follow Paleo as a meme instead of a way of life Stacy and Sarah's approach is to try to correct the record about what Paleo is so that people coming into the community understand the importance of vegetables, eating snout to tail, nutrient density, seafood, toxin concerns, etc. They are trying to create an evidence-led robust scientific foundation for Paleo to stand on So that people coming into the community are not adopting a fad version of Paleo where they are just eating a ton of meat and bacon and dark chocolate Where people instead are eating a low-inflammatory, nutrient-density diet Dr. Hyman has looked at those communication challenges within the Paleo community and has decided to rebrand and create a new thing with a new name that can fall under his umbrella It's a different solution to the challenges that Paleo has right now as it grows and absorbs different alternative health communities and the different priorities that different health communities bring to the Paleo community The Pegan approach is interesting to Sarah because it's basically giving up Paleo has become this unmanageable giant thing, and its a ship now that is getting really hard to steer Let's just create a new thing and rebrand In general, Sarah thinks that Pegan is standard Paleo with room for self-experimentation This generally seems like a thing about branding Sarah just isn't sure what she thinks about that She sees the Paleo community as this really amazing group of people who are really invested in their health and she doesn't want to just jump ship on that to simply have a different framework to say the exact same thing She would rather stay rooted and embedded in this community and help to continue to provide that scientific foundation for her choices and call out where influences from other alternative health communities come into Paleo are misled or nuanced Sarah wants to make sure that this community is really well informed and understands why one food is great, why one food isn't, and all the world of gray in between where foods can have pros and cons and might work for you and might not To be able to approach Paleo in not just a balanced way, or a science-led way, but in a non-dogmatic, non-rule based way Stacy says that it makes so much sense to live in a non-dogmatic way, but use principles This is consistent with what Stacy and Sarah have been talking about on the show for years If you look at the way the Paleo community has gone with Chris Kresser's Paleo Code, Rob Wolff's Wired to Eat, and The Perfect Health Diet, you can find countless resources that show the ways in which the Paleo template has evolved as science has evolved Stacy thinks that it is a lot more difficult for people to wrap their mind around the idea of these are guiding rules about food But they are guiding, and they are not hard and fast You will have to figure out what works for you For Stacy personally, she thinks about food and asks is this nourishing me? Or is it not? And there is the additional factor of, is this detrimental to my health? Stacy and Sarah both shared how they personalize based on the years of experimentation they have done Stacy is baffled that we are still trying to put labels and rules around what everyone can or can't eat She feels like we are all individual people who come from different genetic backgrounds And because of these differences, we tolerate different foods differently It's as simple as getting back to basics Eating real food that supports health The more that we really have this mantra with ourselves, "is it helping me get healthier?" And if it's not, is it harming my health? Am I using it in a way that develops social or emotional development for myself It's not just a vacuum (1:08:37) Closing Thoughts Sarah has to share one really exciting thing before they wrap up with is week's show Next week is The Paleo View's seven-year anniversary! Stacy feels that seven years is a very long time And yet it is interesting, that here they are revisiting the principles that brought them here, to begin with It changed both Stacy's and Sarah's lives in terms of their energy, their health, their weight loss, and so much more The science is still pointing to the guiding principles that got us there, to begin with Sarah finds it amazing that even after recording for seven years, they are not running out of topics to discuss Which is a testament to how important it is to approach diet and lifestyle as an education rather than a sound bite Sarah is so grateful for not just this platform, but The Paleo View listeners Stacy shared on the level of deep connection that she feels towards this community of listeners Stacy would love to meet listeners at her final events Be sure to check out the details here Thank you so much listeners for being here for seven years For showing up at events or each week to download and be with Stacy and Sarah They adore you and hope to share something clever to celebrate the monumental milestone Thank you again so much listeners - Stacy and Sarah will be back again next week!

Episode 362: Check-In Show

Jul 25, 2019 28:42

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(0:41) Hellos & Happenings Hello, listeners from sunny Arizona! Stacy is loving everything about the southwest, except the internet connection Matt and Stacy were in Sedona when this episode was recorded This stop along their trip has been a great rest and restore spot This week will just be a check-in show since Stacy is having some trouble with the internet reliability There is a topic on the docket for episode 363 that both Stacy and Sarah are super passionate about and incredibly excited to discuss and share with listeners They don't want to record this epic discussion with the chance of the internet going out mid recording Sarah is about to head to the mountains for a family camping trip Sarah's mom is in town and will be joining them for a trip to the mountains They will be escaping the heat, internet connection, and cell service Sarah and Stacy chatted about screen time limits Sarah's husband suggested that she give the time limit features a try but Sarah passed Stacy tried them for a little while when she was still working She set the bedtime feature which was helpful Sarah does use the 'do not disturb' feature on her phone to set boundaries on her time Stacy reminded listeners that if you have been busy working all summer, that simply turning your phone off is a great way to create time to recharge You can even set up your 'do not disturb' feature so that certain people (spouse, kids, etc.) can still reach you via phone call Stacy thinks that having those occasional breaks from your internet is really special Let it be known, Stacy does not like sand. Matt, Stacy and the kids rode ATVs in the desert and had a blast disconnecting and being in the moment Disconnecting is such a great and truly easy way to reconnect with those you love and to fully live in the moment Ask yourself what you need and what really matters and make more time for these things and people Sarah gives talks at business conferences and shares on work-life balance Sarah shares the research on how much you can get done when you take breaks for movement, manage stress, and get enough sleep The very information she shares is a great reminder to Sarah on how and why to take digital media detoxes The mountains are very restorative to Sarah for many reasons, but especially because of the digital downtime the getaway provides Matt and Stacy's boy's first interaction with a cactus Sarah is going to be an American citizen in a week!! She passed her test Sarah worked so hard to pass this test and ultimately over-prepared for it On July 29 she will take her oath By the end of that ceremony, she will have her documentation showing she is an American citizen Sarah's husband will have his ceremony on his birthday Sarah shared on why this is such a meaningful moment in her life America's naturalization process is really unique and special Stacy doesn't think there is much more she can add to Sarah's amazing cherry on top of this check-in show Have a wonderful week! Next week Stacy and Sarah will be back with an amazing episode! Thank you, listeners and huge congratulations to Sarah again!

Episode 361: Road Trip Tips

Jul 18, 2019 54:54

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(0:41) Welcome Welcome back to The Paleo View everyone! Stacy is still on the road, and as mentioned last week, is going to talk about how life on the road is going Please welcome this week's special guest, Matt, the other half of Real Everything Matt and Stacy are on day 31 of a 68-day cross-country road trip Recording this week's episode from their Las Vegas hotel This week Matt and Stacy plan to share travel tips from their experience How to eat real food How to plan accordingly What to research during the planning process The lessons Matt and Stacy have learned (3:24) Where to Begin First and foremost, decide on an overall plan Part of Matt and Stacy's plan included how they were going to get to where they wanted to go They initially planned to do an RV trip, but traveling via RV wasn't a fit for them for many reasons Specifically, it is really hard to explore cities with an RV Traveling via minivan has really worked out well Matt and Stacy also looked at all the locations they wanted to visit and exploring their lodging options along their route Stops with friends they could stay with Airbnb Hotels Sarah asked how Matt and Stacy plotted their route (how many miles they would cover each day, how they tracked the details, etc.) Stacy created a Google Doc that started as a list and then turned that information into a table in Google Docs This is an app that they can track on their phone, and even Cole has been able to follow along with their travels plan Matt and Stacy's parents also have access to the document so they can track along with their travels They have also used Google Maps to plot their plans Matt mentioned that they did try using road trip travel apps, but they didn't add any features that were actually helpful Stacy recommends using a tool, whatever you feel comfortable with, to plan this out At first, the planning was happening in Matt and Stacy's heads Then Stacy was capturing details in her Notes app on her phone And eventually, the notes made their way into a Google Doc From there a formal final table was created They started their planning by asking each family member, what two places in the country do you want to visit? This began the plotting process Stacy also had some business to tend to along their travels, which gave them additional points to plot All of these map points and the dates relevant to those various points provided the structure that the trip needs There has been a bit of zigging and zagging in Matt and Stacy's travels, but it has worked out really well for them Another thing to consider is how long your family can be in the car They try to keep it to four hours or less, but they can do 8 to 10 hour days when needed They tried really hard to map out this trip so that they have 4 to 5 hour days on average, with less than a dozen long days on their travel plans Also, look at where you are going and what you are going to want to do once you are there How much time will you need or want at these spots? Keep in mind that you will not be able to see everything For Matt and Stacy's kids, this trip has been great to provide a glimpse into various locations that they want to revisit and explore further The other thing to consider is how to break your days up For example, if you are bringing a pet you will need to stop more often Matt and Stacy are kind of hardcore and avoid breaks They will tell the kids they are not stopping until they need gas again Factor in all breaks into your travel time One of the best things that Stacy did was find a cooler that plugs into the car chargeroutlet in their minivan It is literally a minifridge that also has an electric plug and wheels so that it rolls like a cooler They plug it into the car and then when they reach their destination for that day, they unplug it and bring it into their stop Matt and Stacy also brought along an electric hot water kettleto make their own coffee, Wild Zorapacks and Pique Tea (18:46) Eating on the Go For the most part, Matt, Stacy and the boys have eaten wraps while in the car They have kept romaine lettuce, lunch meat, high-quality cheese, squeeze bottle mayo, and mustard They have also kept trail mixes in stock in the car, but they lean towards the wraps and baby carrots so that people can get in healthy food while on the road Matt and Stacy set up the minivan with the middle seat missing and this is where the cooler and the snack bin lives The snack bin lid serves as the tabletop so that Cole can make people wraps Know your limitations While you are reducing stress in your life without the typical daily stressors (work, house chores, etc.) you are increasing your stress factors in other ways Less than ideal sleep Sitting down for extended periods of time Tracking the mileage logistics So don't add the stress of eating foods that you know are going to cause irritation Stacy has been very careful to not do the things that she know will irritate her She has avoided nightshades, corn, and low-quality dairy This has made a huge difference and has allowed Stacy to feel great (23:21) The Other Things Everyone is starting to feel a bit homesick, but still appreciating the journey as they reach the halfway mark Santa Monica will be a great break for everyone Stacy is separating from the group for a work event Matt and the boys are going to use this bit of time to relax The other piece Stacy wants to mention about planning and being organized - clear bins For short trips, Matt and Stacy typically use storage items they have around the house like paper bags or grocery tote bags However, for this particular trip, they invested in clear stacking bins that allows them to see what is in which bin They simply open the trunk and can see where everything is at Before they left they measured out the space to see how the bins could fit and how many they could fit Matt and Stacy also purchased a Turtle Topperwhich has been a great investment that has helped with their travels The Turtle Toppercame with matching duffel bags that fit perfectly inside the storage container It is also very compact and hasn't impacted their ability to fit in garages When it came to packing, this trip really forced the family to practice a minimalism mentality Even when out exploring, when the boys want to buy something, Stacy challenges them to think about where the item would fit They packed for all weather types Each family also packed two pairs of walking shoes and one pair of sandals Since you can't get mail, you really need to plan ahead for what all you will need You could potentially use an Amazon locker if you were to time your travels exactly right Other clothing items: Raincoats Hoodies Hats Sunglasses A first aid kitwas also an incredibly important addition to their packing list The snafu that happened with Finn that made Stacy feel like a supermom for packing the ultimate first aid kit Being able to think on your toes, research and adapt are all important pieces that you will need while on the road Matt and Stacy also packed some key supplements (anti-gluten pill, activated charcoal, and probiotics) Stacy asked Sarah to share more on the gluten enzymes she recommends and why There are a few different varieties out there The one Sarah keeps in her purse is Glutenza made my Numedica It's not designed so that someone with celiac disease can eat a baguette, but it's designed to protect you against cross-contamination It is also really good at breaking apart similar proteins in other high allergen foods It is a sophisticated supplement and Sarah keeps a bottle of this in her purse at all times It has been a lifesaver for her Matt and Stacy have been happy to have this supplement on hand while traveling as well Whenever they are in a home with a kitchen, the first thing Matt, Stacy and the boys do is meal plan for the exact amount of time they will be with a kitchen and stock up on food supplies They may pick one special place to eat out at but are otherwise trying to avoid eating out Be sure to do your gluten-free research Read reviews Stacy looks for details that show that they understand what it means to prepare gluten-free recipes (50:28) Closing Thoughts Matt and Stacy need to pack up and get ready to leave Las Vegas They are heading to Joshua Tree National Park next One of the things that Sarah wanted to mention is that many of the products that Matt and Stacy mentioned are actually sponsors of the show and offer exclusive deals to Paleo View listeners Chomps Chomps.com/ThePaleoView Coupon code: THEPALEOVIEW for 20% off and free shipping Wild Zora wildzora.com/thepaleoview Free Shipping and up to 30% off Vital Proteins https://www.vitalproteins.com/thepaleoview Exclusive bundles of Stacy's and Sarah's favorites are available through the link above Pique Tea piquetea.life/thepaleoview 28% off and free shipping Thrive Probiotic https://thriveprobiotic.com/thepaleoview 15% off with code PALEOVIEW15 Stacy and Sarah reach out to sponsors with products that they already use and genuinely love These codes stay open - you can use them all the time Be sure to take advantage of these great deals! Stacy thanked Sarah for sharing details on Glutenza right off the top of her head It was great to catch up again! Sarah and Stacy will be back again next week Special thanks to Matt for joining Stacy and Sarah for this week's show! And thank you to listeners for tuning in!

Episode 360: How to Detox Chlorine

Jul 11, 2019 58:39

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(0:41) Welcome Welcome back to the Paleo View! On this week's episode, we will be discussing chlorine and the science behind what the exposure to chlorine does and how to detox Sarah noted that this is a complex topic that doesn't have straightforward answers Before we dive in, a big thank you to Joovvfor sponsoring this week's show While Stacy and Sarah will be sharing more information on Joovv as the show goes on, check them out here: https://joovv.com/paleoview (3:25) The Downsides & Upsides It is important to start the discussion of the downsides of chlorination with a discussion of the upsides Chlorination is used across the globe as the number one way to disinfect pools It is an amazing killer of microbes Before chlorination of pools was a normal procedure, really harmful illnesses were transmitted through pools Recreational Water Illnesses include a wide variety of infections, such as gastrointestinal, skin, ear, respiratory, eye, neurologic, andwoundinfections. The most commonly reported RWI isdiarrhea. Diarrheal illnesses are caused by germs such as Crypto Chlorination is an amazing tool for making sure that swimming pools are safe from a micro perspective It does come at a bit of a trade-off though Because chlorine interacts with organic molecules, there is a variety of by-products that are chlorine based molecules that are formed and are potentially problematic monochloramines dichloramines i Trichloramines trihalogenometans (THM) haloacetic acid (HAA) There are other halogens that have been used to disinfect pools, but they all also cause similar by-products There is an obvious solution There is a move to create new filtration systems though One of the things that happen with these chlorine by-products is that they are evaporating off the surface of the water and they are all oxidants The mechanism behind a lot of the issues that they cause are all oxidative damage They are highest in the air just above the surface of the water There is a move to create air filtration systems in public pools, especially where elite athletes train A lot of the research stems from studies on elite swimmers They have typically double the asthma rates of the average population There is this really interesting give and take that has to do with the chloramine The amount of chloramine in the air is very different depending on the pool you are swimming in Most of the science has to do with asthma and other lung issues Elite athletes, in general, have higher rates of asthma and higher rates of lung infections We see this in swimmers, cyclists, triathletes, and long-distance runners Chlorine is not awesome because it is a toxic chemical These low levels of chlorine exposure that we are getting through chlorinated water, assuming the water is treated correctly, are associated with problems So is elite training though Take a moment to recognize that while swimmers have higher rates of asthma, so do a lot of elite athletes That is because this level of training actually suppresses aspects of the immune system and over activates other systems in the body Other athletes that don't step foot anywhere near a pool also have higher rates of asthma But chlorine does seem to be a contributor This is because of the disruption that is happening to the lung barrier Barrier tissues are made up of a type of cell called an epithelial cell These cells have a top and a bottom with different processes happening within both the top and bottom Our skin, lungs, gut barrier and sinuses are made up of epithelial cells All of these tissues have the job of protecting the inside of our body from things happenings outside of our body Lungs and gut are different in the sense that they have to be somewhat permeable So even low levels of toxin exposure in the air above the surface of the pool can potentially disrupt the lung barrier There are some interesting studies showing that it's not just that someone with a predisposition to asthma has asthma made worse by breathing in chloramine, but actually, chloramine is contributing to the development of asthma There are studies showing different sizes of effect The majority of studies are showing that chlorine compounds do contribute to asthma and allergies later in life However, this is not uniform data The magnitude of the effect is very different So there isn't enough data to hone in on a common understanding Where the research is with this is still even just clarifying that the effect exists and understanding the mechanisms The mechanism seems to be the fact that chloramine and these other chlorine by-products are oxidant molecules that cause oxidative damage They cause damage to the lung barrier (15:38) Digging Deeper into the Research What can we do to prevent the negative effects that come with chloramine exposure? There is no science to look at anything like this We can infer that nutrients that are important for lung-barrier function are going to be really important for protecting the lung-barrier against the assault that these chloramine compounds are causing Vitamin A, Vitamin D, Zinc, Vitamin C, Omega-3 fats, and the gut microbiome All of these nutrients are already baked into a Paleo and AIP diet template Sarah inclination out of this is to just be mindful of her barrier tissue nutrients Sarah would also add glycine to the nutrient list even though there is no specific information linking glycine and lungs However, we know that glycine is important for other barriers because it forms connective tissue and there is a lot of connective tissue in the lungs So Sarah would make sure she is adding liver into her mix of foods, checking her vitamin D levels and supplementing accordingly, eating a lot of seafood and vegetables, and making sure she is looking after her stress, sleep, etc. Stacy asked if there is information available on the rate of absorption Sarah didn't see anything with that particular data There were two styles of studies that Sarah found through her research One is done on elite athletes where they are spending hours in the pool every single day and have the highest risk The other studies that are being done on general or pediatric populations are showing a lot more mixed results A lot of this has to do with how much time these study participants are spending in the pool There are some interesting studies where they look at an hour of swimming and looking at mechanisms Chloramine can be absorbed into the skin (25:52) Skin Health Stacy asked if using the dry sauna after swimming is helpful Detoxification, in general, is really helpful Joovvis also really good to help with this We push a lot of toxins out through our skin through sweating The other major concern with chloramine exposure is called chlorine contact dermatitis, which is a form of eczema Chlorine disrupts skin barrier (leaky skin = eczema) When there is a defect in the skin barrier that allows things to cross in that simulates an inflammatory response you get these little patches of inflamed, red, scaly skin There have been some interesting studies that look at an hour in the pool and how that is changing the skin and how it is working as a barrier Sarah shared more on the findings from this study An hour in the pool basically increases the permeability of the skin In the context of other risk factors for eczemathank you are creating this situation where eczemacan form That is why you don't see this happen in everyone, as there are gene mutations linked with eczema Chlorine is basically the barrier disruption that can be that initial event that leads to eczema The study found that the skin returned to normal within 24-hours The chlorine by-products are disrupting the skin barrier in a way that is very recoverable This implies that if we are doing all the other really important skin health things, the impact should be minimal if any at all Give the skin the nutrients it needs to recover quickly There is no data specifically linking an increased risk of chlorine contact dermatitis with vitamin D deficiency  Sarah doesn't think it is a huge leap of logic to go from the nutrients that are important for skin barrier health are going to be important for skin barrier health when that barrier is assaulted by chloramine How to protect your skin against chlorine based eczema Once you have it, don't treat it with histamine creams Its an inflammatory reaction so antiinflammatory creams are going to be the best option If you have a case that needs immediate intervention, go to your doctor However, if it is a minor reaction, it will likely resolve on its own Avoid additional exposure and let it heal If you are someone who regularly gets this skin irritation, you can lube up with vaseline However, this isn't a route that neither Sarah nor Stacy feel comfortable with and shared more on the 'why' There are a ton of post-swimming creams that are marketed that have vitamin C in them Vitamin C is a really important skin nutrient It is a powerful antioxidant Using these products will not be harmful, assuming the other ingredients are also good However, there is zero science on whether or not vitamin C can detoxify chloramine in the skin or reduce chlorine contact dermatitis The ingredients in beauty products are not regulated so it's challenging for the consumer to know what is good and what is not good There is no incentive for companies to collaborate with a researcher to test something Sarah is going to go back that there need to be more regulations on ingredients in personal care products The science is very compelling behind red and infrared wavelengths and the benefits to human physiology in a variety of situations, including skin health benefits There are some really good studies showing that red light therapy in the wavelengths that Joovvprovides in the type of dose-response that Joovvprovides can be beneficial for a variety of skin conditions While we don't have the science to show that Joovvcan help us recover from chlorine specifically we know that it is really good for the skin It can help reduce inflammation For Stacy, the health benefits of regular exercise outweigh what it is that might be happening short-term with the chlorine absorption The benefit of physical exercise is so significant that the minor risk associated with chlorine absorption is outweighed Sarah began the episode with a clear reminder for this very reason Lets remember why we put chlorine in pools before we get freaked out over what chlorine may do to a percentage of us Don't listen to this show and think that you should never swim again because you are worried about the chlorine Use the knowledge of nutrition and how to arm your skin with the nutrients it needs to recover and stay strong Enjoy the benefits of activity Steps to take to mitigate the potential problems associated with chlorine: The nutritional aspects Showering right after you swim Take a look at Joovv To get a hook up with Joovv, you can check it out here: https://joovv.com/paleoview Check out this podcast episodeas well for additional information and the science Stacy shared information on salt-water hot tubs versus chlorine hot tubs (53:05) Closing Thoughts Stacy is off to jet set to who knows where next Don't forget to meet up with Stacy at one of her events, which you can find the details here There will eventually be a podcast where Stacy will share the details on how they pulled the trip together This trip was on Matt and Stacy's bucket list and they are so overwhelmed with gratitude that they get to experience a trip like this with their kids So a huge thank you listeners for your support over the years and for helping to make this happen Thanks again to Joovvfor sponsoring this podcast Don't forget to check out Joovv here: https://joovv.com/paleoview Thank you again for listening! We will be back next week!

Episode 359: Should I be tracking my macronutrients?

Jul 4, 2019 56:03

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(0:41) Welcome Welcome back to The Paleo View! Stacy has no idea what day it is The Toth/McCarry crew is currently in Salt Lake City and will soon be heading on to Denver They have a whole lot of country left to explore, and lots of events on the calendar Stacy shared details on their zigzag travel plans Sarah sent out a warm Happy Canada Day to all the Candian listeners! And a Happy Independence Day to the American listeners! Special thank you to this week's sponsor, Wild Zora They are not just sponsoring this show but are also fueling Stacy's family as they are traveling across the country To check them out visit: wildzora.com/thepaleoview Using that link you can get free shipping and 30% off your order Wild Zora is jerky that has vegetables incorporated Stacy said they are delicious and the texture is perfect (7:15) Macronutrients & Micronutrients On this week's episode, Stacy and Sarah are going to talk about macronutrients While this is a little bit of a tangential discussion from the typical micronutrient nerdiness that this show covers, Stacy wanted to dig into this topic Macronutrients were something that Stacy did use to track when she was on a lifting schedule because she found that it did help with her performance Stacy has noticed that it is common to see foods marketed today towards the keto community These foods tend to be macronutrient heavy in one way or another Recently on Instagram Stacy saw someone sharing a  product with crazy macronutrient ratios It was a fat bomb that just didn't make sense on a macronutrient level What concerns Stacy about people going so focused on macros is when all acknowledgment towards balance is ignored Sarah has seen in gyms how they promote macro tracking At her gym, in particular, they have an 'Eat Your Macros' program In these instances, you see some people who aren't nutrient literate hitting their numbers with unhealthy foods/drinks Being overly focused on macronutrients runs into problems when it is not connected to a food quality conversation and a micronutrient conversation There is also this other part of this conversation that is happening right now where we are seeing these macronutrient extreme diets Examples include: Low/zero carb Keto Low fat Carnivore Sarah wants to take this episode to unpack macronutrients a little bit What is the difference between macros and micros? Macros really just translate to energy Macro means big It is nutrients that we need from food in big quantities Carbohydrates, fat, protein and fiber Micro means small It is nutrients that we need from food in small quantities Vitamins, minerals, phytochemicals, essential amino acids, and essential fatty acids The stuff that we need in big quantities translates into energy There is also some raw material stuff in macronutrients Protein is used to make proteins in our body It's not just making muscle, it is making components of every single cell Fat makes up cell membranes Our brain is about 60% fat Hormones are fat based molecules We use some of these things as building materials and the rest we use as energy to drive chemical reactions Fiber is really about feeding our gut microbiome Even though we need micronutrients in small quantities, it is quite a challenge to get micronutrient sufficiency This is the nutrient density piece that is always be covered on the show As soon as you try to get all the micronutrients that your body needs in adequate quantities from whole foods, you are forced into a Paleo or AIP style diet This means eating seafood, organ meat, a ton of vegetables, fruit, nuts and seeds, fresh herbs This is how you get micronutrient sufficiency (14:27) Our Needs Through the Scientific Lens Sarah is going to come at macronutrient guidelines by looking at basic ideas about human anatomy and physiology One of the ways to do this is by looking at hunter-gather intakes What is the macronutrient range that we see among hunter-gather populations, given that human evolution was often driven by the energy density of our food Sarah dug into these studies that have been completed across the world How foods are used to correct macronutrient imbalances We look at these societies that mimic the diet that we would have had for at least the last few hundred, thousand years of evolution These diets don't have any of the chronic health problems that are associated with industrial, western countries We observe the trends and form a hypothesis regarding the macronutrient levels that are likely ideal AMDR The Food and Nutrition Board of the Institute of Medicine has set Accepted Macronutrient Distribution Ranges (AMDR) for protein, fat, and carbohydrates based on evidence from interventional trials with support of epidemiological evidence that suggests a role in the prevention or increased risk of chronic diseases and based on ensuring sufficient intake of essential nutrients Levels of too much or too little are associated with some kind of health problem This is completely based on contemporary studies AMDR for fat estimated to be 20 to 35% of total energy for adults AMDR for protein estimated to be 10 to 35% of total energy for adults AMDR for carbohydrates as an estimated 45 to 65 percent of total energy (and below 25 percent from sugars) doesn’t quite align with hunter-gatherer intakes We can take this information and through the lens of our philosophies on understanding science, we can add some interesting additional things on to that We know that higher protein intake is really really important for weight management We know that there are some genes where lower fat is really important 25% of people have one or more copies of the gene where a diet lower in fat is ideal for their bodies We know that with the modern food supply sugars are actually more important to limit than total carbohydrates When we start to add in this extra insight by taking in an even bigger picture view of the scientific evidence, we can come up with a macronutrient intake range that sort of fits modern science and hunter-gather intakes This will give us a pretty good target with a lot of wiggle room for self-experimentation When Sarah looks at all of this data together, here is what she ends up with: 20-35% of our total calories coming from fat 20-35% of our total calories coming from protein 30-60% of our total calories coming from whole food sources of carbohydrates This is what Sarah refers to as balanced macronutrients This doesn't mean that every meal needs to be super regimented The body seems to respond really well to fluctuations in macronutrients Ex: seasonal variability, macro timing throughout the day These macronutrient ranges don't look like any of the diet extremes To learn more about the challenges that arise from extreme diets, check out episodes 140and 305 Fad diets, where the primary goal is weight loss, are not designed to be healthy When we look at macronutrients and we look at them in this way, we are really looking at: What is the range where we are going to be able to maintain health? And these are the ranges that we end up in 30-60% calories from carbohydrates give us a lot of playing room (25:03) The Balancing Act What's curious to Stacy is the idea of this balance of macronutrients If you talk to three different people they would tell you three different things about what the ideal is Stacy does think it is true that it is an individual thing Sarah thinks that what we are learning is that too much or too little of any macronutrient is associated with health problems With micronutrients, we know that there is a range that is considered sufficient for most people Then there are these extra situations where you might need extra of certain micronutrients We also see that kind of variation in macros For example, if you are someone who is very active, that increases your protein requirements Every diet works to help you lose weight, but most of these diets promote both lean muscle mass loss and fat loss Depending on the diet, it can be up to a pound for pound (fat to muscle) loss When you lose muscle, you lower your basal metabolic rate Preserving lean muscle is really important for preserving metabolism If your metabolism tanks than you need lower amounts of calories to keep losing weight If you lose weight too quickly, you increase your hunger hormones, which drives appetite You have this perfect storm of being hungrier than you would normally be Making it harder to maintain your diet One of the ways to get around this is to up your protein intake and to incorporate some weight bearing exercise Aim for a moderate caloric intake so that you are not losing weight too quickly Yes you lose weight more slowly, but it is easier to keep the weight lost off Sarah provided more examples of where people will fall within the ranges based on certain attributes and medical conditions We have within these ranges people who will do better at the low end or at the high end, and there are so many different situations that will determine where you fall We probably are supposed to have seasonal variability as well Sarah recommends playing within these ranges If we are going to take a micronutrient approach and aim to get enough fiber (which is really critical) and enough protein and balance the plant versus animal food so that we achieve micronutrient sufficiency, it almost forces you into those ideal ranges It is incredibly challenging to get enough fiber and not end up with about 40% of your calories from carbohydrates Our dense fiber foods, like 3.5 cups sweet potatoes, has 25 grams of fiber Which would be the USDA fiber allowance for a woman Sarah noted that this probably half of what we actually need This is not a ridiculous amount of sweet potato to eat throughout the whole day, which will give you 150 grams of carbohydrates You can get the same amount of fiber from 24 cups of spinach Which would give you 50 grams of carbohydrates Dense sources of fiber are going to work best for most of us In order to get enough fiber, it is really tough to do without your total carbohydrates ending in the 200 to 300-gram range From a fiber intake perspective, getting enough vegetable matter to get our fiber intake up to where it is supposed to be, that automatically puts us in the higher carbohydrate range If you think about your plate being 3/4 vegetables and using some fat to make things tasty, adding some nuts and seeds, and having quality meats; it is almost impossible to not end up in those balanced macronutrient ranges when you start thinking about micronutrients This is why you need balanced macros You cannot get the micronutrients you need once you start skewing your macronutrients into these extremes You are going to miss out on something There are micronutrients packaged up with our macronutrients that are really important Part of aiming for balanced macronutrients and having a food quality criteria for choosing foods is achieving micronutrient sufficiency Stacy is shocked that it came back around to micronutrients It makes sense that athletes, for example, are turning to products that are targeted to increasing whatever macro they are focused on and not necessarily the micros associated with it Stacy loves the way Sarah framed her explanation That if you think for a minute of just the basic necessity of fiber and the micronutrients you need, and then from there consider the macro piece, you will be in the right headspace It is a struggle overall to achieve balance because there are so many factors that go into it However, when we consider the goal and where we are coming from, we are able to make decisions based on long-term health goals One of the things that Sarah wants to emphasize is that this is a learning curve Sarah will do a 3-day food diary once a quarter She uses the Cronometer app With this data, she is checking in on her fiber, protein, and her micronutrients She lets fat and carbs land where they may because they are going to land in healthy zones if she is getting enough fiber and enough protein Sarah thinks that for most people fiber is where people are most challenged when getting their macronutrients in balance Protein is typically second It takes a few days, maybe a week, of measuring foods and looking at databases for nutrition information to get a sense for where you are at and where you can fine-tune to hit your numbers Find the foods that fill in the gaps for you Figure out what your place looks like Then you can wean off the measuring and logging, and simply execute what you found out about your ideal plate makeup And from there you can check in every once in a while to make sure you are on track Food journaling is a phenomenal tool for weight loss Awareness around what you are eating is really important for the behavioral modification of weight loss However, Stacy noted that for those with a history of disordered eating it can be problematic Be mindful of this when identifying how best to check your macro and micro levels Stacy shared her experience with being respectful of the emotional pieces associated with tracking It doesn't need to be an overwhelming experience if we come from the perspective of what is my intent, what am I trying to achieve, is this food choice the best for me in this moment With that, Stacy suggests eating Wild Zora bars to increase your vegetable intake Sarah loves Wild Zora and it has been a staple in her house for years Zora has a very food quality focus in all of her products She is very micronutrient focused It is both packed with vegetables and high-quality protein The diversity of products that they offer is amazing, especially as a convenience food Wild Zora is a woman-owned, family-run company from Northern Colorado that manufactures meat and veggie bars, dehydrated backpacking meals, soups, and instant teas They have many AIP options available The products are great for packing and leaving in the car Remember, you can go to this site to get free shipping and up to 30% off their products (54:47) Closing Thoughts Thank you to Wild Zora for sponsoring this show! As Sarah noted, health is really about macronutrients and micronutrients Thank you, listeners, for tuning in - Stacy and Sarah will be back next week!

Episode 358: How Intuitive Eating Has It Wrong

Jun 27, 2019 01:12:27

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(0:41) Welcome Hello Paleo View listeners! Stacy is coming to you from Central Oregon Sarah's mom has been following along with Stacy's travels via social media and loves the amazing family bonding they are having Stacy shared on their latest adventures and the incredible experiences she is sharing with Matt and the boys One of the things that Stacy did before leaving for her trip was to listen to a podcast on intuitive eating This is something she thought she understood in concept, but she wasn't aware that there are specific rules around the practice She wanted to share this information with Sarah so that they could discuss her concerns It is important for Stacy and Sarah to address what the concepts are that are helpful and good when listening to your body when trying to embrace a non-diet culture I.e. looking at living a sustainable life longterm, not in an on-again, off-again, diet rollercoaster Stacy and Sarah eat the way that they eat for longterm health; they focus on nourishing their body so they can be healthy However, they also understand that socially and emotionally food can drive humans There is nothing wrong with this, as long as we are aware of our longterm goals towards health We can apply this still to intuitive eating without going over the edge Sarah also didn't realize that intuitive eating was actually an anti-diet framework For Sarah, she had equated the phrases 'intuitive eating', 'mindful eating' and 'listening to your body' as all essentially the same thing She had used these phrases interchangeably to talk about a concept that is ultimately body awareness Sarah has a high degree of body awareness that was hard earned It is a practice of mental health piece that has gone along with Sarah's Paleo/AIP journey This has gotten her to a place where she really understands her body's signals Now that Sarah understands that intuitive eating is its own thing there are some things that need to be cleared up There are some very important factual details that Sarah needs to share With this particular anti-diet framework there are some things that are not right Sarah does agree with some of the points, but there are some really important scientific backed details that Sarah's needs to address But first, before we get to the discussion on intuitive eating, a word from our sponsor This week's episode is sponsored by EverlyWell EverlyWellis an at-home lab testing company that offers a variety of tests, ranging from Food Sensitivity to Metabolism, to a Thyroid Test and Vitamin D The tests are private, simple and all processed through certified labs All you have to do is head to EverlyWell.com, choose your tests, and they’ll be shipped directly to your doorstep Then, once you complete your sample collection and send it back into EverlyWell’scertified labs, they will process your sample and send you your results via EverlyWell’ssecure online platform within just 5 days EverlyWelltakes all of the guesswork out of lab testing and puts the power into your hands to complete a range of important health tests all from home To check out EverlyWell visit: https://everlywell.com/thepaleoview Use code 'ThePaleoView' for 15% off For more on Sarah's and Stacy's thoughts on EverlyWell, check out this podcast episode (13:40) Where Intuitive Eating has it Wrong Before Sarah goes on her soapbox on where intuitive eating has it extremely wrong, she wants to cover the official trademark details on what this practice actually is From their site: “Intuitive eating is a non-diet approach to health and wellness that helps you tune into your body signals, break the cycle of chronic dieting and heal your relationship with food.  From a nutrition professional perspective, intuitive eating is a framework that helps us keep nutrition interventions behavior-focused instead of restrictive or rule-focused.” “Intuitive eaters give themselves unconditional permission to eat whatever they want without feeling guilty. They rely on their internal hunger and satiety signals and trust their body to tell them when what and how much to eat. They know when they want to eat veggies and also when they feel like having dessert (and don’t feel guilty or have any regrets with either choice).” Conceptually Stacy loves the idea of intuitive eating, but the problem is that in practice this can go terribly wrong when someone is not in tune with their body On the podcast that Stacy listened, the podcast host informed a listener that lethargic and bloated aren't words that foods can make you feel These are sneaky diet culture words Foods are simply energy in, energy out They can't contribute to you feeling bloated This is where Stacy had her 'whoa whoa whoa' moment She is in full support of the belief that we need to listen to our bodies and not be on a diet rollercoaster However, foods can contribute to how your body feels Part of intuitive for Stacy is learning these things, but that is not the definition of this formal movement and program There are concepts from this that Sarah wholeheartedly believes in Behavioral modification is actually a really important aspect of successful weight loss maintenance You can't just throw someone on a diet and exercise program without addressing emotional health and behaviors associated with food and lifestyle This is absolutely part of the healing process Where Sarah completely disagrees with this practice is with this idea that food cannot have a physical consequence for people There is a ridiculously huge body of literature that proves otherwise These studies prove that food can have negative consequences on the body beyond allergies This includes things like feeding the wrong strains of bacteria in the gut and altering hormone systems One of the implications of this is that people are giving themselves permission, unconditionally, to eat whatever they want without feeling guilty This includes this group of manufactured modern "foods" that are so tasty that they trigger eating for pleasure This is a very well studied field of science Hyper-palatable foods override satiety signals and alter dopamine response to food (leading to opportunistic overeating) These are typically foods that contain carbohydrates, fat and some kind of flavor enhancer such as fat These foods are engineered to be so rewarding on a dopamine level We are unable to tell if we are full/satisfied when consuming these foods because they are designed to be hyper-palatable They make it impossible for our neurotransmitters to do their job because they override our ability to tell if we are hungry or not This is well documented in humans and in animal studies These foods drive the overeating behaviors that are unhealthy How can you behavior modify if you are continuing to give yourself unconditional permission to eat these foods that make it impossible to listen to your body and modify behavior An example of this is your dessert stomach on Thanksgiving As a consumer, if you were to say that you will intuitively eat the amount of this thing that is appropriate for you if you let go of diet culture and allow yourself to live in this moment and enjoy this food, that it would be physically impossible This food has been modified to enhance your appreciation of it so that you eat more and more and more Your body is not able to intuitively tell you that you are done For most people that comes with salty snack and desserts Hyper-palatable foods are defined as: High energy density Combination of carbohydrates and fat Flavor enhancers (salt, MSG, additives, artificial flavorings) The table that Sarah referenced:  The studyon how these addictive foods work in our body There is no amount of hyper-palatable food that is safe or won't have this effect The more of it you consume, the more you will enter into this vicious cycle of overeating behaviors, which is a precursor to obesity and binge eating disorder One of the classic properties of hyper-palatable food is a really extensive ingredient list The danger of triggering this dopamine reward center with hyper-palatable foods is that eventually the reward system becomes blunted So you need more and more of the food to get the reward Studies are showing the same changes in dopamine response in people with obesity and binge eating disorder as you see in drug addiction and alcoholism This is because of the continuous consumption of this and how this impacts your dopamine signals over time To the point where we are not listening to our bodies and we have created an addiction to these hyper-palatable foods Sarah completely agrees with the idea of addressing mental health issues and associations with food A lot of Sarah's personal journey has been about healing from a history of binge eating disorder and her very unhealthy relationship with food So much of her journey has been addressing her emotional responses with food and her behaviors around food Sarah doesn't believe that you can achieve healing while saying that you can eat anything Stacy and Sarah 100% agree that diet culture is very detrimental However, what Stacy and Sarah want people to think about longterm is where are you trying to get to with your health This is where they want to focus their choices every day  How you make a choice today should leade to the vision that you have for the future The more whole food, real food choices that you make, the more you will be able to listen to your body and respond appropriately to those signals Am I hungry right now? Or does this taste good? It is so important to understand the gray area There are so many black and white rules out there and programs that people want you to follow You think the rules are easier when you 100% know what you are allowed to do But this is not reality, it is not a longterm sustainable way to live We have got to come to terms with the idea that we are in charge of the things that make us feel our best It is not about assigning an emotional definition to a certain food What is good for you, may not be good for me It takes so much time, and this is still a journey that Stacy and her family are on as they navigate what foods work best for them (33:44) Break the Rules Mindset It is so important to not think of the way we eat as a set of rules If you define a diet based on the foods you do not eat that doesn't make the diet healthy or not What makes a diet healthy is what you put in your mouth, not what you avoid putting in your mouth This is one of the reasons why Sarah has worked so hard to create very thorough educational resources Sarah feels that in public health we are missing these kinds of resources that teach what is in foods that the body needs and what is in foods that can undermine our health It is important to get away from rules and get more into a solid foundation of health and diet education There are still universal truths Nutrient sufficiency is an important aspect for every individual Paleo and AIP are not the only frameworks to hit these nutrient goals There are multiple ways to structure a framework to work for people This is where we hit gray This requires that you understand what works for your own body by experimenting while keeping the principle of nutrient sufficiency in mind All human beings need adequate sleep on a consistent basis Humans do not thrive in a chronic stress environment We have to avoid prolonged periods of being sedentary There are a lot of different ways that we can be active It is simply about moving your body throughout the body Again, this is the gray - recognizing that there are these universal truths and that you have this amazing opportunity to really understand your body Detox your body from the things that prevent you from listening to your body Sarah's biggest criticism of intuitive eating as an anti-diet is that it makes space for these things we call food that completely undermind the principles in which they are based (39:45) When You Are Struggling to Get Results, How to Troubleshoot The first recommendation is to take a solid look at what you are eating Is there something that you are eating that might not be working for you Is there something you are not eating that your body really needs? Are you eating some nutrient dense foods? Or might you be missing a really important nutrient? You can do a three-day food journal Sarah recommends using an app like Cronometer or MyFitnessPal to take a look at the micronutrient details Also, take a look at lifestyle Are you getting enough sleep? Are you proactive in terms of stress management? Are you including activity every single day, but avoiding overtraining? Are you working on human connection? Are you getting outside into nature? There are certain underlying factors that are common that cannot be addressed with diet and lifestyle alone In these scenarios you can: Work with a functional medicine provider Doing testing with EverlyWellto really understand when, where and how a medication, supplementation, short-term intervention, or a change in diet and lifestyle would help you achieve the results you are after, where professional guidance is needed Stacy notes that this is where you have to understand that there comes a point when food may not be the reason why one struggles with weight When you feel like you are doing everything right, there are things that are happening on a deeper level that prevent you from achieving the results you are working towards The recommendations that Sarah is about to share is the opposite of where intuitive eating is going Intuitive eating is saying, look your diet isn't working for you so go ahead and eat whatever as long as you are "listening" to your body We see in alternative health communities in general where we keep eliminating more and more foods when we don't get the results we are working towards This is why there are fad diets right now that are very popular right now that have a very limited collection of foods that are going to dietary extremes These are not healthy practices and they are not scientifically valid When you take a look at the common barriers that are straightforward to test forward, and when you work with an integrative or functional medicine practitioner to help manage these things it can be relatively straightforward And looking at these pieces can make all the pieces of the puzzle fit together To determine where to start, take a look at your symptoms Do food journaling to capture these details Here are the most common barriers: Food Allergies and Intolerance IgE, IgG Possible Food Sensitivities FODMAP Sensitivity Histamine Sensitivity Sulfite Sensitivity Salicylate Sensitivity Oxalate Sensitivity Hormone Imbalances Adrenal fatigue Hypothyroidism Sex hormone imbalance Persistent Infections Parasites H. Pylori Epstein-Barr Lyme Gut Health Problems Poor digestion SIBO Severe Nutrient Deficiencies Vitamin D Any essential vitamin or mineral When one is showing signs of resistance to weight loss, people tend to then adopt a more extreme diet strategy Sarah would call the intuitive eating, antidiet still an extreme diet strategy It is like the extreme opposite of the rules-based one, but it is still getting off course in terms of how food impacts health because it is not just energy in and energy out It is human nature to be attracted to these more extreme approaches If nutrient deficiencies are the thing holding you back from health, cutting out more foods or embracing junk food and not feeling guilty about it, are not going to approach that will correct a nutrient deficiency If anything these approaches will magnify that deficiency Changing our food is not always going to be the solution This is why Sarah thinks increasing our education around health topics so that more people really understand the universal truths about diet and lifestyle, where all the gray areas are, where you have flexibility vs. the need for self-experimentation, and where to troubleshoot in a smart way Whether you embrace dietary rules or are anti-rules, neither of these paths are the solution The solution is a more thorough education for everyone (1:00:23) Closing Thoughts Working towards ideal health is an ongoing journey, that changes based on the various seasons of life Nothing is static You can be doing everything right one day and wake up the next not feeling your best That is not a personal attack on you, it is not because you did something wrong that you need to feel guilty about It's a sign and a symptom for you to say, ok let me listen, let me test, let me do these things to work towards feeling my best If you want rules, ask yourself is this going to help me feel my best For Stacy it is difficult because it is part of a community that she understands and genuinely gets it - diet culture is awful However, she is not on board with the idea of walking away entirely from the idea of health and working to personally define what that means to you Sarah reiterated that it is so important to remember that the goal isn't to get to thin, the goal is to get to healthy There was so much about intuitive eating that Sarah was hugely on board with when she was first reading up on it However, her enthusiasm hit a wall when food quality was completely disregarded Food quality DOES matter We have to nourish our bodies It is not an everything in moderation - this is not what our bodies need We can implement our dietary choices to make room for treats We don't need to feel guilty about making choices that are suboptimal  Yes, let's ditch the diet culture mentality, but it DOES matter what we put into our body Food absolutely can make us feel bloated and lethargic We are programmed to celebrate with food, to socialize with food, and bond over food To say that any emotional response that you have to food means that you have a mental health issue that needs to be addressed is wrong However, Sarah does agree with the fact that addressing our unhealthy attachments to food and our mental health issues around food is an important part of our health journey  Stacy thinks that intuitive eating is appealing to those who are desperately searing for something to feel better; who are struggling emotionally and physically  This program puts them on an unintentional roller coaster that is just as bad for them as what they were doing before You have to know your body and to find the foods that nourish your body To learn more and fine-tune your approach to healthy living, be sure to check out EverlyWell  Ultimately Stacy and Sarah want to educate you and provide you with tools that will help you live your best life

Episode 357: New AIP Science

Jun 21, 2019 49:09

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(0:41) Welcome Welcome back! Stacy and Sarah are now recording the show bi-coastal Stacy is in Seattle and well caffeinated for this week's recording Matt and Stacy are on day 6 of their summer travel adventure Matt left Virginia and drove across the country to meet Stacy in Seattle, visiting a number of National Monuments with Cole along the way Finn and Stacy went to New York, and Wesley was with Stacy's mom It was nice to all meetup and come together on the West coast Sarah hopes the rest of the trip is smooth sailing and filled with memorable adventures Sarah is still trying to settle into summer with her family It was off to a hectic start, and the kids are starting to settle into free time They are planning to have a low key summer this year The family is working on the next level of their citizenship, so that will be taking up a bit of time Sarah wanted to take this podcast to discuss the recent updates she made to the Autoimmune Protocol She wants to use every channel she has to communicate this latest science In the grand scheme of things, these are relatively small changes, but they are important tweaks The Paleo Approach was published in January 2014, so in those 5 1/2 years there has been a lot of science published that is very relevant to understanding how diet and lifestyle impact immune function Sarah has been procrastinating finishing The Gut Microbiome book She is in this last hard grind of that project and is happy to get distracted by any other project right now The research form the last three to five years has been where Sarah has spent most of her time, which will also feed into the Gut Microbiome book as well Since last fall Sarah has been spending time doing a really thorough review of this literature Looking for new studies that she may have missed Doing targeted searches for specific topics Working to understand what is preliminary research These new revisions to the autoimmune protocol reflect the new science that adds to our understanding of these gray area foods and ultimately shifts that category a little bit (11:15) The Latest Findings There are now two clinical trials published using the AIP where the participants are given The Paleo Approach and The Autoimmune Wellness Handbook They are taken through Angie's SAD to AIP in 6 transition program and then they maintain AIP strictly for another 4 to 5 weeks depending on the study We are measuring improvements The first study was published in fall 2017 It was done on patients with active inflammatory bowel disease They transitioned to the autoimmune protocol and over those 6 weeks with what was called a 5-week maintenance phase 73% of the patients were in full clinical remission by 6 weeks So by the time they finished transitioning to the AIP they were in full clinical remission 100% of participants saw improvements in those markers of disease activity and they still all saw continuous improvements in those markers throughout the five-week maintenance phase So a really compelling study right out of the gate Just published last month in 2019 there was a very similarly designed study on women with Hashimoto’s thyroiditis They did the same gradual transition over 6-weeks, followed by a 4-week maintenance phase This study was looking at a condition that is not as straightforward to measure how active the immune attack is They were able to measure a very substantial decrease in the clinical symptom burden The average at the beginning of the study was 92 points, and after four weeks on the full AIP was down to 29 Which is basically going from this is impacting my everyday life to this is a minor nuisance This study again produced very compelling data There is a study getting off the ground right now on the impact that AIP plays on Psoriasis and Eczema, and if you are interested and able to support this kind of research, please visit: https://www.indiegogo.com/projects/medical-study-on-eczema-psoriasis-and-aip#/ The more medical studies that we have that come out of PubMed and clinical trials that show improvements in health as a result of Paleo/AIP diet and lifestyle changes, the more doctors will be willing to try it with their patients or advise them on these options on how to approach their conditions This will only help others in all corners of the world gain access to the latest information on how to improve their quality of life and overall health and wellbeing The more science and research there is on these topics, the more compelling it becomes for medical professionals A study that shows 73% of participants in full clinical remission is astounding Such powerful data is coming out of these studies as we are able to now start answering the common question - "how long" (23:04) Updates to AIP As a result of these new studies, Sarah has added a gut health superfoods focus This is through all of this new research on the gut microbiome Just in the last few years, we have learned that our gut bacteria control the structure of the tight junctions between our gut cells For a long time now there have been studies showing that gut dysbiosis is potentially a precondition for every autoimmune disease Adding in this extra piece of, "yo, you can't heal your gut barrier if you don't heal your gut microbiome" They have to go hand in hand because your gut bacteria is controlling your gut barrier It makes sense to really nurture our gut microbiome through AIP AIP (the Autoimmune Protocol) is a nutrient-dense anti-inflammatory diet that eliminates all foods that are potential drivers of immune activity in autoimmune disease while focusing on flooding the body with nutrients and providing both the resources and opportunities for the body to heal itself It's basically a more specific version of Paleo, it's a little bit stricter and a little bit more systematic It involves more eliminations, but also more of a what to eat focus There is a reintroduction protocol where you test your individual tolerance to the foods that are eliminated that have a gray area status You find your individual maintenance version of AIP, while also dialing in lifestyle factors that are important inputs to how the immune system is functioning Adding this focus on gut health superfoods really recognizes the importance of restoring the gut microbiome in healing Most of the foods that are gut microbiome superfoods are also nutrient-dense foods A wide variety of vegetables and some fruit Seafood Organ meat Different families of fruits and vegetables feed different species of bacteria and they are independently beneficial It is really about trying to hit as many of those different groups of vegetables every single day That is a different way of thinking about the high vegetable consumption on AIP Some other foods that are also really important on the gut microbiome: Green and black tea Fish and shellfish Extra virgin olive oil Honey and bee products Bone Broth Fermented foods Edible insects Sarah shared feedback on how to slowly build up gut bacteria and how to slowly build up your fiber intake With gut dysbiosis, a large shift in diet can trigger symptoms The way we can get around that is by slowing down that part of the shift (38:34) The Other Changes The other changes to the Autoimmune Protocol are all in the orders of reintroduction Coffee: Regular coffee consumption has been moved from Stage 3 to Stage 1 (occasional basis) and Stage 2 (daily basis) Cocoa: Cocoa and dark chocolate (dairy-free, soy-free) has been moved from Stage 2 to Stage 1 Potatoes: These nightshade-family vegetables have been moved from Stage 4 to Stage 3 in peeled form, but remain in Stage 4 unpeeled Cashews and Pistachios: These nuts used to be in Stage 3, separated from other tree nuts and but have now moved to Stage 2 and included with other nuts and seeds Dairy: The highest-protein dairy products (like cheese, cottage cheese, milk, and isolates) have been moved from Stage 4 to Stage 3, with a clarification that these products be from grass-fed animals Legume Sprouts: Legume sprouts were not previously addressed in the reintroduction stages. They are now included in Stage 1 Chia Seeds: Chia seeds from the other pseudo grains (which remain in Stage 4) and moved them to Stage 2 with tree nuts and seeds Split Peas, Lentils, and Garbanzo Beans: These have been separated from other dried-bean legumes (which remain in Stage 4) and moved them to Stage 3 You can find all of these changes on Sarah's website here: https://www.thepaleomom.com/updates-to-the-autoimmune-protocol/ https://www.thepaleomom.com/start-here/the-autoimmune-protocol/ Sarah is working to make this information as widely available as possible, so she has created an eBookthat is the most up to date version of the Autoimmune Protocol It has all of this information in it, but it is also a very comprehensive book It is over 300 pages and it is very practical focused  The eBook also includes 4 weeks of meal plans and shopping lists, and all of the recipes that go with them This gives Sarah a way to directly communicate with the AIP community because she can upload an update to that eBook and those who own the eBook will have instant access to that update (44:29) Closing Thoughts Stacy loves that there is now science to show what AIP does to overall health It takes time for these results to come through, but we are seeing them now and are excited to share these details with listeners Even if you are an old veteran at this, maybe it will give you a reason to reach out to that person that could feel better with their own life and health if they were to make those changes too Thank you, listeners, for tuning in! Stacy and Sarah will be back again next week! Stacy has events planned in a number of locations along their journey Come meet Stacy and bring your cookbooks to get signed To get the information and RSVP, check Stacy's highlight bubble on Instagram

Episode 356: DNA Heritage

Jun 13, 2019 01:06:31

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(0:41) Welcome Welcome back to The Paleo View listeners! This week Stacy and Sarah are excited to welcome their guest, and good friend, and chef extraordinaire, most interesting man in Paleo, and that's not to mention all the work titles he has - Russ from The Domestic Manis here with us today Sarah noted that she is way overdue for a visit with Russ and his family Stacy is looking forward to seeing both Russ and his wife while Stacy and the family is on the road for their summer travels The experience of preparing for a cross-country road trip has been quite interesting Matt and Stacy will be starting a family podcast about it so they can travel vlog and capture the memories This week Stacy and Sarah asked Russ to join the show to share on his latest project He has been working for about four years on his self-published, latest book, The Heritage Cookbook You can get an e-copy now, or you can preorder a hard copy and automatically receive the e-copy Stacy has seen the eBook and has tested recipes from it She finds this book to be really interesting because it is not just a cookbook, it's an exploration of DNA and ancestry and how our heritage influences our culture, our health, and our food Stacy thought it would be interesting this week to explore Stacy and Russ's experiences with DNA testing and to learn a bit on what they can glean from these tests Sarah geeks out over blood tests and is chomping at the bits to cover this topic (5:56) More on Russ Russ is in the military and has been for almost twenty years now Five years into his service he had a stroke, which came out of nowhere He was hospitalized for awhile He was only 24 at the time While he recovered really quickly, he lost all the function on the left side of his body and had to re-learn how to write and walk A year after his stroke things got way worse and he ended up going back to the hospital and telling them that something was off and not feeling right From that point, he lived in a military hospital for a really long time They ended up diagnosing him with an autoimmune disease, where he has inflammation in his arteries He was put on a ton of medication to try to balance everything within his body The medication was causing all sorts of issues so Russ ended up having open heart surgery It was a really drastic surgery, but he made it out of that ok After a 6 month recovery, it all got worse again because he hadn't fixed any of the issues within his body He went right back on all of the same medications A few years after all of this, Russ found a random blog article covering Robb Wolf's book The Paleo Solution, when it has first come out This book inspired him to change his diet Sure enough, a lot of his issues began to disappear after a month Russ went back to the doctor to have his bloodwork checked, and the data showed improvements in his health Russ began blogging about his experience to hold himself accountable and to share his experience It blossomed into a bigger following than he ever expected since it was just a hobby at the time He ended up getting a book deal working with Stacy and published The Ancestral Table and then Paleo Takeout Russ had planned on publishing more books in the future and he had all these big ideas, but something happened in him where it became really important to learn more about his own family Russ's birth father was in the navy, and he met Russ's mother in San Diego when his father was stationed there They got married and had two children Russ's father was out of the picture when he was three and he was raised by his stepfather There was a level of curiosity that Russ had to explore his ancestry Especially once Russ had kids he wanted to learn more about his DNA and ultimately the traits he passed on to his kids He did DNA research to understand what the science says about his genes And then he worked to learn more about his Dad and where his genes are from Through Russ's ancestry research he learned a lot about his father and family He was able to find extended family members on Facebook and connect with them Once he had a few names he was able to do the research and find his entire paternal ancestry This inspired him to start thinking about the types of food he craves and how genes impact cravings Digging into his heritage and what likely shaped his palate from a genetics standpoint, led him to ask the question - how does this work for others This inspired his latest book, which obviously took a lot of research since it was four years in the making He is very happy with what came out of it and is proud of the final product (10:02) Q & A Stacy asked Russ what his biggest takeaway was from the research he conducted He thought there was going to be these secret foods that were fine-tuned to his genetic traits However, science is nowhere near there There are a few things available in research that shows how our ancestry impacts our digestive abilities Russ realized that the best way to find out how people thrive is to look at historical eating patterns over history So when Russ wrote The Heritage Cookbookit ended up being a food history book He looked up each of the major food groups and looked at what the origin of the food is and this is how he developed and assembled the cookbook You end up with a cookbook where you can look up your heritage and learn about the eating patterns relevant to your background and then you can go to the recipes relevant to those regions The book is nearly 800 pages long and has 300 recipes in it Sarah asked about the research process for being able to teach himself how to cook with these different methodologies Russ first figured out what our actual ancestor breakout is in the United States He then divided up the number of recipes he was going to dedicate to a specific region based on how many people are from that region He looked through history books and looked at the staple dishes for the various regions, and then had to figure out how to make these staple recipes work in a modern kitchen Russ wanted to connect people with their ancestors via these recipes, but to also keep them approachable so that people actually want to make the recipes in the book When creating this book, Russ had his wife in mind She is not an expert chef, but she is great at following a recipe He wanted to keep the recipes approachable at her level She is very particular with the way that she approaches a recipe, and Russ wrote the book with this skill level in mind If you loved Russ's first two books you are going to love how Russ has expanded culturally the same concept, especially from The Ancestral Table Stacy noted how special it is to connect with a culture, even if it is not a part of your ancestry, by reading about that culture's history in this book and then cooking those cuisines Russ shared more about his research process and the way he had to almost play detective with pieces of information that are available, and the way he had to go about testing recipes, piecing the details together It was very important to Russ to bring recipes back to life that may have been fading from use, both within a specific culture and to others who wouldn't have had a chance to try them otherwise (36:07) Experiences with Blood Testing Sarah's personal approach has almost been the flip side of the coin She has used her DNA to really understand her diet The approach that Sarah has taken has been at a micro level, and she loves the way Russ has taken a more macro approach to look at heritage data when deciding how best to eat for our health Sarah also noted how special it is to see the way this book brings back a level on interpersonal touchpoints within the family that have started to fade in the age of connectivity (i.e. learning how to prep a recipe from Grandma) Russ shared on his personal journey finding his ancestral history and visiting the places where his family was from From his research and explorations, Russ found that his DNA test and his ancestary.com results don't define who he is today Russ dedicated this book to his parents and his children Stacy's mother was adopted and up until two years ago she didn't know anything about her birth family When you are adopted you have no idea about your health history Stacy's mom used ancestary.com and 23andme She found a lot of information about her family and was able to meet many family members who were living within a close distance These interactions also allowed Stacy and her mom to understand a lot more about their health history and the kinds of cancer that are prominent within their family Russ shared more about what it meant to find out about his family's history and learning about their lives, where they died, where they are buried Connecting with family members as an adult, when you didn't know they existed your entire life is a bizarre experience to navigate Stacy touched on why some people don't want to utilize DNA and genetic testing when they would rather not know certain details surrounding their family and extended family members Sarah noted that there are ways to utilize genetic testing without opting-in to learn about genetic relatives and to not have your information listed within the database so that others can contact you It is possible to get the scientific, medically relevant details without learning about the family dynamic pieces (1:03:02) Closing Thoughts Stacy thanked Russ for joining Stacy and Sarah on this week's Paleo View episode and for sharing his story A huge thank you for also putting together this amazing body of literature To find out more on Russ, visit here: https://thedomesticman.com To learn more about his new book and to grab a copy, visit here: https://theheritagecookbook.com/ Thank you, listeners, for being here! If you have your own story about taking any of these ancestry tests, we would love to hear about them in the comments section on these blog posts or on social media Thank you, everyone, for tuning in! Stacy and Sarah will be back next week, and Stacy will be on the road!

Episode 355: Compression on Your Health

Jun 6, 2019 54:39

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(0:41) Welcome Welcome back listeners to The Paleo View to episode 355! We are glad you are here! This week's topic is one that Stacy asked Sarah about long ago, and it has taken her that long to do the research There are a lot of myths around this topic, so this show is more of a myth-busting discussion Be warned listeners, Stacy and Sarah may agree to disagree on various points within this discussion This show is sponsored by Butcher Box, one of The Paleo View' longtime partners on the podcast Stacy and Sarah are so glad to have them back and look forward to telling listeners more about their products You can get $15 off your first order plus free bacon by visiting https://www.butcherbox.com/thepaleoview/ The topic this week is wired bras, shapewear, and compression stockings This has been a blog post topic bubbling in Stacy's head for two years However, when Stacy started staying home and left her corporate job, she started wearing wired bras less often and made a statement regarding how she had lowered her risk of breast cancer - which wasn't a true statement, as addressed by her followers Stacy thought it was a scientific fact because it is mentioned so often that wired bras increase your risk of breast cancer Where Stacy thinks that Sarah and her will have some nuances on their discussion is on Shapewear because Stacy has personally worn body shapewear on almost a daily basis, which she found did have positive impacts Sarah found that this was a challenging topic to research To ease the research process, Sarah divided the topic of compression garments into three main areas Shapewear Bras Compression stockings From here Sarah tried to look into what research has been done on each one of these individually Tangent - corset wear and corset training can cause a lot of health issues, which has been known for a long time now This is a different thing because it is no longer a normal fashion anymore Shapewear today doesn't compare even close to the same level of compression that corsets did/do So for today's discussion, corsets are not a part of the discussion Stacy just wants to take a moment to honor Sarah's soapbox about women's appearances Stacy is living for that and is here for it There is societal normalcy that you may want to participate in when it comes to wired bras and shapewear Stacy lost a lot of weight and had a lot of sagging skin; her shapewear gave her comfort during a certain time in her journey (14:05) Research on Compression Garments There is a difference between low-pressure compression garments vs. medium compression garments High pressure would be corset training There is some science that separates out low pressure vs. medium pressure garments There are some documented effects of shapewear, specifically with Gastroesophageal Reflux Disease There have been studies comparing individuals wearing compression garments on the abdomen and those who experience rapid weight gain, as the symptoms are very similar What has come out of this research is a substantial increase in acid reflux, to the point where one paper showed a higher risk of hernias in the top of the stomach So with abdominal compression, there is a doubling of  the amount of reflux and a slowing down of reflux clearing after meals This particular study looked at people who already had GERD (Gastroesophageal Reflux Disease)  They were then studying the occurrence of reflux after a meal and showing that when these individuals had abdominal compression garments on they had twice the amount of reflux events, compared to not wearing anything There have been no studies looking at healthy people without a GERD diagnosis, looking to see if they wear a compression garment if they will develop acid reflux as well It is important to say that the science does not support the statement that wearing abdominal compression garments causes reflux   If you do all of these diet and lifestyle things correct, it should mean that you don't have acid reflux Would compression wear cause acid reflux? There is no way to answer that question at this point Stacy notes that while the science might not be there (yet) that if one is wearing compression wear and is experiencing digestive issues, there may be symptoms to take personal note of Sarah noted that there are plenty of doctors who have been interviewed who have noted that they have seen increased IBS symptoms and urinary incontinence when patients wear compression garments So while the science is not there, Sarah would definitely suggest experimenting with this if you wear tight compression garments and you experience these symptoms - try a week without them, and see what happens There is another study that looked at the higher end of medium compression garments worn to control swelling and scar formation after having a tummy tuck They weren't looking at women who have had an abdominoplasty, they were looking at this type of compression garment because of one of the risks associated with this surgery - deep vein thrombosis (DVT) They were looking to see if the DVT was related not to the surgery itself but to the compression garment worn after surgery They did see a more sluggish blood flow in the femoral vein when women were wearing that compression garment It was made worse by certain body positions that slowed down blood flow There are other benefits and studies showing that if you discontinue wearing the compression garment before the scar is completely matured, that the scar can get much worse So there are other reasons for this compression garment Sarah thought this was an interesting additional thing to look at This is a much higher form of compression than what is normal for shapewear, but it does imply that there is an additional thing to think about for people with blood clotting disorders There was another study that Sarah looked at that researched similar garments being worn for postpartum hemorrhage treatment This measured blood flow in the legs and showed no change, but they were focused on arteries and not veins There are 600 studies looking at different types of compression wear on exercise performance and muscle recovery It is worth noting that there are other therapeutic uses of compression garments After plastic surgery Varicose vein management Wound healing Lymphodema Scar management None of what Stacy and Sarah are discussing today is centered on these well established medical procedures that use compression garments These are different situations There are trends and styles that mimic compression garments and let's be honest, they aren't fun (32:20) Bras and Cancer Both Stacy and Sarah have heard claims, but never dove into the research to see if this statement was supported, that bra wearing (especially wired bras) was associated with an increased risk of breast cancer It turns out that this urban legend originated from a paper from 1991 that was a fairly small study There was a nonstatistically significant trend towards increased breast cancer incidents with wired bra wearing This is where understanding what statistical significance means is really helpful There was high variability in this study, so it is really hard to make average statements because your data is all over the place This 1991 paper, with low-quality data, became an urban legend that caused people to throw out their bras based on this fear factor There was a really well-done study out of the Seattle area that looked at women with cancer and match controls It was a prospective study They looked at bra wearing habits and separated out all the different aspects of bra wearing to determine if there was any link between these aspects and breast cancer incidents They found absolutely zero links This was a 2016 study that conclusively showed that bra wearing does not increase cancer risk Sarah did find a case study of a woman who developed Mondor's disease from wearing too tight of a bra This is something that was seen with a very high level of compression There are no concerns in regards to breast health when women are wearing normal well-feeling bras We as consumers have to learn to look a little deeper (41:28) The Conclusive Science Shapewear has this whole body image part of the conversation Why are we feeling pressure to wear this stuff in the first place? But as Sarah was getting into the research on compression garments, what stood out and is very well studied is the benefits of compression stalkings in particular on athletic performance There has been a lot of studies showing a significant, although modest effect, in strength training athletes wearing compression stockings during and after working out can decrease delayed muscle soreness and improve muscle recovery Any small impact that you can have on improving muscle recovery in strength training equals bigger gains, which is something strength training athletes are all about There is also an effect on endurance athletes A lot of studies have shown that endurance athletes will also have better muscle recovery after training There is also a small improvement in performance in endurance athletes Most of that research has been done on lower body compression There is a couple of studies who have started to look at upper body compression and the results are mixed at this point, there isn't enough data These studies essentially say that by applying some compression to the muscles you are allowing for things like lactic acid build up in the muscles to flush more efficiently and you are allowing the actual repair of muscle fibers to occur more efficiently There have been a few studies that have branched out into those who are not athletes One that stood out to Sarah was looking at patients who had at least two cardiovascular disease risk factors When they were wearing compression garments they fatigued more quickly This shows that studies done on athletes aren't always applicable to us "normal people" If you are an active person with a sport, playing with compression wear is interesting However, if you don't experience these results, it shouldn't come as a surprise as these studies show results in elite athletes (47:48) Closing Thoughts Stacy thanked Sarah for always digging into the science and for being our honest voice and for holding us all accountable to the scientific truth Sarah has the rule for herself that she won't write about or recommend or create resources around something just because it worked for her Evidence led has become her guiding point when creating resources She really tries to understand the full body of scientific literature Sarah is much more interested in understanding the why's behind contradictory information and trying to form a detailed picture Instead of trying to simplify everything as right or wrong Thank you, listeners, for being here and for hanging tough! Sarah thinks Butcher Boxis the right stuff Step by step Butcher Boxlooks after your health from the farm to your plate by sending you a curated collection of high-quality meat to your door on a subscription basis Thank you Butcher Boxfor sponsoring this show! If you want to get $15 off and free bacon you can go to https://www.butcherbox.com/thepaleoview/ No coupon code required

Episode 354: Everything Vitamin D

May 30, 2019 57:45

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(0:41) Welcome Welcome back, listeners! Stacy had an emergency room visit over the weekend The doctor said it was all good news because they couldn't find anything wrong with Stacy Shortly after Stacy then came down with a stomach bug She is feeling a bit better now Stacy is excited to discuss vitamin D on this week's episode because it ties in very well with the start of summer and some of the health issues she has been dealing with as of late This is the first episode sponsored by EverlyWelland Stacy wants to take a moment to welcome and thank them for their support Stacy and Sarah will be sharing more about EverlyWellwithin this episode, but to check them out and receive 15% off your order, visit this linkand enter 'ThePaleoView' at checkout Sarah loves EverlyWellbecause they search for the labs that have the best quality of each kind of test and then they facilitate the tests through the best labs and then get the results to you very quickly They offer blood spot, salvia, and urine tests They take data very seriously and keep everything confidential Everything is processed through certified labs It is cheaper for Sarah to go through EverlyWellfor her vitamin D test than it is to go through her medical provider because of the copay fee associated with her primary doctor A lot of these tests are often not available through conventional doctors Sarah wants to note to be careful to not self diagnose based on the lab results; to instead take the results to a doctor so they can provide an official medical opinion Be sure to refer to this podcast episodefor more information on how to select a doctor when determining who best to work with when reviewing your lab results (7:31) Why is Vitamin D so important? It is estimated that as much as 75% of people living in Western countries are deficient in vitamin D This is because we grow our food indoors, our diet is deficient in vitamin D, and we spend less time outside It is incredibly challenging to get vitamin D from our diet We are not spending enough time outside to make our own vitamin D There are also a lot of things that can interfere with vitamin D synthesis (ex: if you are inflamed, if you are overweight, fructose consumption) Vitamin D deficiency is rampant, and not just in those who consume a SAD, but also in the Paleo community Once you are deficient in vitamin D there is no amount of sunbathing or fresh seafood eating that will help you restore those levels You will have to supplement once deficient Sarah doesn't typically support supplementation unless for targeted reasons after testing and under the supervision of a healthcare provider She far prefers that we get all of the nutrients that our body needs from food Vitamin D is really different from other nutrients though Stacy and Sarah discussed how very important it is to not let this topic overwhelm you but to take note that this is an important area to address in your overall health and well-being work Vitamin D is not just a vitamin, it is a hormone This is a steroid hormone like cortisol, testosterone, estrogen It has a cholesterol backbone We get a little bit from our diet, but most of it is synthesized by our skin cells from cholesterol using UVB energy from the sun to drive that formation We need UV radiation from the sun for this particular vitamin synthesis A lot of other vitamins are often used as cofactors, they are used to help facilitate some type of chemical reaction But vitamin D actually causes communication between different systems in the body It can turn on or off more than 200 different genes Diverse functions: mineral metabolism bone mineralization and growth biosynthesis of neurotrophic factors hormone regulation cell survival and division circadian rhythms immune system regulates the formation of antioxidants modulates the activity of macrophages and dendritic cells controls subpopulations of T cells (decreases Th1 cells) modulates the activity of T cells and B cells regulatory T cell function is dependent on vitamin D gut health protects mucosal barrier homeostasis deficiency exaggerates intestinal permeability caused by infection deficiency leads to shifting toward pathogenic bacteria (Helicobacter, Veillonella, and Erysipelotrichaceae) supplementation restores levels of probiotic bacteria (Lactococcus, Akkermansia) supplementation increases microbial diversity Pretty much every important function of the immune system is regulated by vitamin D Vitamin D deficiency essentially causes increased susceptibility to infection, that's why it is linked with cancer, cardiovascular disease, diabetes, obesity, autoimmune disease, kidney diseases, osteoporosis, and all other chronic illnesses Sarah has been digging into the research on vitamin D and gut health It has been known for a very long time that vitamin D is responsible for regulating the integrity of barrier tissues within the body Vitamin D deficiency causes increased intestinal permeability, which causes leaky gut and exaggerates how leaky our gut gets in response to an infection What is really interesting to Sarah is that fairly new research is showing that the composition of our gut microbiome is sensitive to our vitamin D status So it is a new idea that our gut microbiome is shaped by our hormones Vitamin D deficiency by itself causes gut dysbiosis and there are a number of studies that show that vitamin D supplementation can restore levels of probiotic bacteria There is also evidence that supplementing can dramatically increase microbial diversity Vitamin D is basically a linchpin - if we get this one thing dialed in, we can essentially get all these other things to fall into place This is a super hormone, where vitamin D's roles are so diverse that if you can get vitamin D dialed in, it will make all the other pieces fall into place Getting enough vitamin D naturally is a huge challenge for most of us Vitamin D impacts other linchpins This is why Sarah feels that testing vitamin D levels is something that we should all do (27:08) Where do we get vitamin D from? How much vitamin D we produce in response to sun exposure depends on a lot of factors Latitude of your location Time of year Cloud coverage Time of day outside How much of your skin is exposed In ideal conditions, and with your internal health at optimal levels, you will synthesize adequate levels of vitamin D in seven minutes of sunbathing If you live farther north, it would take somewhere between thirty minutes and an hour and a half of sun exposure every single day, in the middle of the day, in the summer on a sunny day, to get enough vitamin D The time extends based on how much you are covered up The older you are, the less efficient your vitamin D synthesis is The more tan you are or the more naturally dark skin you are the less efficient you are at making vitamin D - so you need to spend even more time outside to make the same amount of vitamin D Even indoors there aren't UV wavelengths that we are getting exposed to even if we are sitting near a window or sitting in our car Given that we are spending more time indoors than ever before in human history and that there aren't even small amounts of UV radiation getting indoors that would have years ago, this is the biggest reason why we are so vitamin D deficient as a society Vitamin D is measured in IU (international units) and about 40 IUs is equivalent to one microgram Wild fish is the highest vitamin D food and pasture raised meat is second A serving size would have between 600 and 1,000 IUs of vitamin D A therapeutic dose of vitamin D from a supplement typically has between 5,000 and 50,000 IUs of vitamin D While vitamin D deficiency is rampant, it is not just a question of supplementing blindly because you don't want to overshoot the mark The functional medicine defined optimal range of vitamin D is between 50 and 70 nanograms per milliliter Sarah tries to keep her levels in that middle range, around 60 There is some research showing that between 70 and 100 nanograms per milliliter may have some therapeutic benefit in cancer and heart disease If you wanted to shoot for these kinds of levels, it would be situation dependent and only ever under medical supervision There is nothing in the human body where more is better Too much vitamin D is associated with brittle bones, too high of calcium levels, and a variety of GI issues (like nausea, vomiting, poor appetite, abdominal pain, constipation, diarrhea) Elevated calcium levels can be a strain on the heart and the kidneys This is why retesting is so important Sarah recommends testing every three months to see how the changes you are making are impacting your numbers and to see what is placing you in the Goldilocks range Vitamin D is a slow mover - the vitamin D cycle in our body is about 2 months, so it takes a while to alter these levels within our body Continue to keep an eye on vitamin D levels and continue to adjust vitamin D supplementation as you are working on the lifestyle things to try to find that happy medium where you have a lifestyle that is sustainable and you are keeping your vitamin D levels in range (47:50) Closing Thoughts Stacy now understands why Sarah is encouraging Stacy to use EverlyWellto test her vitamin D levels Stacy ordered the vitamin D and inflammation test However, there is just a vitamin D test available on their siteas well Sarah is very impressed with what EverlyWellis doing and even had the chance to talk with their Medical Director about what they are doing for quality control and their model They are really about empowering the population to make testing accessible and affordable EverlyWelloffers such a huge variety of tests to help you dig deeper to troubleshoot and find the underlying factors that are holding our body back from responding to all of our good healthy choices Their mission and where this company's heart is at is so amazing So, if you are wanting to test your Vitamin D levels, be sure to visit: https://everlywell.com/thepaleoview Enter the code 'ThePaleoView' at checkout to receive 15% off your order A huge thank you to EverlyWell for sponsoring this show and for all the great work you are doing Thank you, listeners, for tuning in - we will be back again next week! Stacy's family is preparing to leave for their cross country road trip, so Sarah and Stacy will be a doing a little time warp in the next couple of weeks

Episode 353: Beach Body Yo-Yo

May 24, 2019 54:05

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(0:41) Welcome Hello listeners! Welcome to Memorial Day weekend! We have the bathing suit show for you this week! Stacy and Sarah are both seeing a ton of ads popping up, pushing summer six-pack shame Stacy is seeing a lot of people speak up about pushing back against this pressure This is a guaranteed soap box show with lots of tangents, but trust that there will be tons of science as well Stacy has witnessed the clap-back against certain influencers within Instagram Celebrities calling out other celebrities for endorsing products that are actually destructive towards your health This week Stacy and Sarah will be talking about feelings, bodies, health, all the things that summer gives us the feels for But first, a big thank you and shout out to this week's episode sponsor, Joov You know Stacy and Sarah both personally use and love their products If you are interested in learning more about their products and how Stacy and Sarah use their Joov, be sure to visit https://joovv.com/paleoview Sarah sees the beach body marketing as nothing more than predatory marketing It gets people on the yo-yo When we buy into this marketing, we end up in a cycle of poor self-worth We then put ourselves on a restrictive diet and we lose the weight we think we are supposed to lose for summer so that we can fit what society tells us we are supposed to look like And then we maintain that for a couple of months, but when fall comes we fall into a weight gain period through the holidays There are so many people this is true for We end up having this cyclical weight loss and weight gain This yo-yo dieting is actually more harmful to our health than just staying overweight Going back and forth and cycling is way more harmful than loving our bodies, focusing on health, nutrients, activity, sleep, and managing stress Wherever you are feeling uncomfortable (as it pertains to your summer experiences), Stacy and Sarah hope to help you find ways to recalibrate your thinking Ultimately the yo-yo mindest isn't just unhealthy physically, but it is also very unhealthy mentally and it puts us in a cycle of shame and negativity Years ago Stacy wrote a post about disordered eatingand when/why/how to take a look at your eating choices to avoid disordered eating behaviors People need to be careful about even yo-yoing within the Paleo template with challenges It is so hard on your body and is so hard on your emotions This will really take a toll on how you are able to enjoy your summer Stacy shared how her body shame from when she was young impacted her summers, and how her mindset shifted when she had kids She realized that she didn't want that shame mindset to impact her children and her experiences with them When you let go of these "ideals" the healthier you are mentally and the healthier you are physically because you aren't hiding during the summer - you are getting out there, living and being active It is so important to push outside of our comfort zone, know that it is going to be uncomfortable at first, but it will be so worth it (11:01) The Physical Impact of Yo-Yo Dieting Sarah wants to get into the physical side of this Why to let go of the mentality of having to look a certain way in order to have fun in the summer so that you can get away from yo-yo dieting When we are losing weight, we lose both body fat and lean muscle mass It is very challenging to design a plan to preserve muscle mass through fat loss It is not impossible, but most of the go-to ways for weight loss lead to muscle loss With most strategies, you are going to lose about a pound of muscle per pound of fat lost This is a typical body composition change while you are losing weight, especially through rapid weight loss strategies Ex: keto, low carb, severe calorie restriction, carb cycling The only way to avoid this is to eat a lot of protein and to carefully factor in the lifestyle pieces (like weight training, lots of sleep, and stress management) How much muscle you have on your body, versus how much fat you have on your body, is a better predictor of health If you have a lot of fat on your body, but you have a lot of muscle on your body as well, you don't have an increased risk of chronic health problems compared to someone who is "skinny fat" When we lose weight, especially rapidly, we are losing that important muscle mass And then when we fall off the wagon and gain that weight back it is easier to put fat back on rather than muscle There is a lot of science looking at people who have gone through multiple weight loss cycles (aka the yo-yo) and these studies show that these people over time keep increasing their body fat percentages This causes a greater increase in risk for type 2 diabetes, cardiovascular diseases, and non-alcoholic fatty liver disease It would have been healthier to just stay at the starting (higher) weight than to yo-yo It is really important to emphasize that there are ways to lose weight in healthy ways However, the equation boils down to focusing on the health part versus the weight part Avoid the mentality of having to look a certain way so that we sacrifice health in order to be a certain weight This is exactly what yo-yo dieting is Even at the 10/15 pound cycle level, it is gradually shifting body composition over the cycles towards one that increases the risk of chronic disease It is sacrificing health for weight Stacy is so in love with everything that Sarah said wants her to physically drop the mic The news article Stacy and Sarah discuss The graphs Stacy mentioned: Stacy shared her experience with losing a massive amount of weight multiple times and what happened when she went back to her "normal life" and how this impacted her over time More info on the study that produced the graph: 13 of the 14 Biggest Loser contestants regained the weight they lost 4 of them are heavier now than they were before the competition And nearly all of the contestants have slower metabolisms than before the competition and burn fewer calories than expected It makes it so much harder to not gain weight when your metabolism and hormones are all out of whack from having this huge loss and then regain The other thing to consider with weight loss is that you are releasing hormones that are stored in your body fat every time you lose weight Some of these can be negative as well So every time you lose weight you are putting yourself in a detox cycle with every yo-yo Let's say together as a community of friends that it is silly to subscribe to the idea that you have to look a certain way to enjoy your summer Sarah notes that the reason she included this graph in this week's show notes is because we have learned a lot from the Bigger Loser contestants in terms of why weight loss maintenance is so hard The science shows that pretty much every diet can help you lose weight It isn't actually hard to lose weight - it is hard to keep it off Statistics for years have shown that approximately 80% of people will gain the weight back over a five year period after a substantial weight loss The Biggest Loser contestants showed that this is because losing the weight so quickly tanked their metabolism Their metabolism never recovered This is likely because of the loss of lean body mass Our muscles burn a lot more calories than other parts of our body Our brains burn about 25% of our calories and our muscles burn most of the rest If we are losing muscle mass that directly impacts our basal metabolic rate The other impact here is on thyroid function Our thyroid hormones are directly controlling our metabolism There are now a variety of studies showing that rapid weight loss can reduce thyroid function There was a study published in 2017 showing that very low carb and ketogenic diets can actually cause hyperthyroidism This then requires thyroid hormone replacement Rapid weight loss has a pretty big effect on metabolism If your metabolism takes a small dip every single time you are losing weight because of the impact of thyroid function and loss of lean mass and it doesn't fully recover as you gain weight, your metabolism is slowly going down This means that you need fewer calories to lose your weight You end up chasing your deficits because you need a bigger and bigger caloric deficit in order to successfully lose weight every cycle To compound this, there is this additional effect on ghrelin Ghrelin is our hormone hunger that is the highest right before we eat It is the hormone that is responsible for us feeling hungry It is a really important hormone that feeds into a number of systems within our body There are studies that show that people who lose weight double their baseline ghrelin So when you lose weight quickly you reduce your basal metabolic rate and you increase your ghrelin so that you are hungrier You are basically creating a situation where you are setting yourself up to fail If the only focus is that you must be ripped/thin, and the focus is not on health, these are the consequences (26:33) Thinness vs. Health Sarah feels that there are a lot of myths around weight loss The focus is still on "how to trick your body" and "how to become a fat burning machine" These taglines are the wrong focus Most of us are probably healthier heavier than we think we need/want to be because having a little bit of extra stored energy is important for hormone regulation There are so many ways of measuring health that have nothing to do with the number on the scale or what size clothes we wear, and these measures are far more important Looking at hormones, insulin sensitivity, inflammation, body composition - these are all better predictors of chronic disease predictors and overall health We get in this cycle where we evaluate health based on a comparison between us and the cover of Sports Illustrated, which is not a picture of health Now we are sacrificing our health to try to achieve this misguided ideal It's far more important to focus on getting healthy to get thin instead of focusing on getting thin to get healthy The hardest thing that Sarah has had to learn in her own health journey is the words thin and healthy don't actually have the same definition Stacy brought up a great example of how this situation can go the other way when someone is sick and losing weight when they don't want to And this again does not mean that your body is not worthy of enjoying your summer experiences Stacy also noted that this year's Sports Illustrated bathing suit issue actually includes bodies of all sizes and is a huge stride in the right direction Over the last 50 to 60 years we have seen dietary guidelines focus on achieving low cardiovascular diseases factors and thinness, different than healthiness After these poor dietary guidelines have failed to achieve these goals, the conversation has gone so much more extreme, which is why these fad diets have had so much room to grow This is also why there is so much shame associated with struggling to maintain a lower body weight Step one of correcting this path that we are on as a society is redefining the conversation and the goals Defining health in terms of how we feel, our energy levels, the easy markers in our blood to measure, mood and how we handle stress, we would go a long ways towards fixing a lot of the bad information out there in terms of what the best diet practices are There are a lot of people who are not well and who wish they could put on lean muscle mass and focus on health If more of us could put ourselves in their shoes, and challenge our negative thoughts about our own weight, it would challenge what has become normal around striving for thinness This will also allow us to learn to focus on our health What am I doing and what can I be doing to focus on my health We have to learn to let go of this mentality of thinness being the ideal because the ideal is health and that looks different for everything Stacy would love to challenge everyone to really change their negative thoughts To not just turn those off, but to learn to shift those thoughts What is something positive and encouraging you can think about yourself? This will change so much about how you choose to live your life A mindset of negativity will snowball into disordered eating for most people, which feeds right into the yo-yo cycle The other thing that Stacy wants to mention is this idea of 'all bodies are swimsuit/bikini bodies' can cause some confusion and be taken too far There are so many people who then feel pressured to wear a bikini Stacy wants to encourage people to ultimately do what they feel comfortable doing, and wear what you feel comfortable wearing There is a difference between getting outside your comfort zone and loving yourself, and pushing yourself to feel uncomfortable This won't help it feel any better The 'fake it until you make it' mentality doesn't work for Sarah when it comes to body image She feels much better wearing something more flattering and modest since that is something she personally gravitates towards These are the style of clothes that make her feel pretty Find the clothing choices that make you feel beautiful (41:04) Closing Thoughts Sarah notes that these are hard concepts to challenge Even when you feel like you are doing all of the healthy things right, it is really hard to see all the diet propaganda and not second guess yourself Find a way to shut those influences off and to create a new bubble for yourself Learn to focus on the most important thing, which is honoring yourself and respecting yourself enough to make the healthy choice, not the societal pressure choice Before this week's show is wrapped up, Stacy wants Sarah to share a bit on the new Joov Go(the good entry model), what are the best uses for this? Sarah thinks that this depends on what your goals are Most of the Joovmodels have two different wavelengths that are clinically proven to benefit different systems, but the wavelengths work independently of each other The JoovGo only has the red light This wavelength is responsible for the skin health benefits (wrinkle reduction, scar reduction, skin tightening, increase in collagen) Sarah brings her JoovGo when she travels and she notices that it has a calming effect on her and help with her sleep quality while on the road She will typically do two or three 10-minute sessions, moving it around If you are looking to reduce inflammation or to manage pain, Sarah would suggest investing in the JoovMini You can build off the JoovMini, but you can't build off the JoovGo The JoovMini allows you to experience the benefits of both wavelengths Stacy notes that Joov offers a 60-day trial and free-return policy So if you want to test the JoovGo and see how it works for you, you can give it a try Sarah has a blog post on the science of Joovthat you can check out here To check it out, visit https://joovv.com/paleoview Thank you so much for listening this week! We hope that this information inspires you to have a wonderful Memorial Day weekend and let go of all the stuff and just enjoy spending time with family and friends!

Episode 352: Sustainability & Mother Earth

May 16, 2019 01:01:43

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(0:41) Welcome Welcome back to The Paleo View listeners! And boy do we have a show for you today! This week Sarah and Stacy will be talking about sustainability While this is a topic that Sarah and Stacy talk about often as it pertains to diet and lifestyle, today's episode will focus on two specific pieces to the puzzle Why is sustainability so important What can we all do in general This episode was inspired by Earth Day and the new show Our Planet Stacy's son Finn came home from school recently with a lot of information on what resources will soon be gone, and Stacy is excited to see that this is a conversation even happening at that level So for this week's episode, we are going to get you listeners fired up so that you can walk away with some action items and feel inspired to talk to others about this as well There is no motive behind this episode, other than we want this planet to be here for our children We are going to mention a lot of different things you can do or places you can support and its because Stacy and Sarah are so very passionate about protecting the planet One of the things that Sarah did at her workshop in February was to end the entire event with a discussion on how our dietary priorities can translate into looking after the planet For this week's episode, Sarah looks forward to taking that conversation one step further and talking about our impact as human beings on the planet There are a lot of small adjustments that we can make that can have a really big impact Stacy wrote a blog post on Earth Daysharing ways in which you can not avoid damaging the environment, and ways in which you can reverse the damage as well What can you do to give back to the Earth? What can you do to help offset your carbon footprint? Sarah wants to note that Stacy and Sarah will be referring to net-zero carbon emissions, which means that ways in which we offset the carbon that we are putting out into the atmosphere This carbon is put into the atmosphere through the consumption of fossil fuels in various forms The by-product of consuming fossil fuels is the release of carbon dioxide into the air which is a greenhouse gas, which is increasing the average global temperature This has a lot of impact on things like the ice sheets, sea levels, major weather events This is creating a system where there is more energy in the atmosphere Heat is energy - so if you have more heat because of the rise in the average global temperature, you have more energy to put into something like a storm This is why we are seeing more extreme weather events Many catastrophic events can be traced back to manmade global climate change When preparing for this show, Sarah debated getting into some climate science However, she decided that it is so unequivocal - there is a consensus among climatologists that the increase in the average global temperature is driven by the greenhouse gases that humans are putting into the atmosphere It is a direct link There are multiple lines of evidence point to an explanation So we are just going to jump right into things we can do to achieve net zero carbon emissions That we both reduce our carbon footprint and also look at ways that we can remove carbon from the atmosphere We are going to hone in on real-world solutions and skip over the controversy thing because it is not a controversy (11:12) Reducing the Carbon Foot Print Sarah remembers that when she was in school they had the three R's - reduce, reuse and recycle and there are a ton of different strategies that fall under this banner that still apply today A real obvious place to start is being careful about what you throw in the trash and recycling anything that is recyclable Put a sheet on the fridge with information on what can go in your local recycle bin versus what needs to go in the trash bin If you have access to compost services or a yard where you can have a compost bin or a compost pile, these are simple steps that can help reduce how much waste you are producing that is going into landfills Know your recycling center policies - do you have to separate the items, or can they all go into one big bin? With a bit of research, you can also find local recycling centers where you can bring items that aren't picked up (ex: batteries, old electronics) When you can't hand items down (like old toys or clothes), you can drop these items off at a donation center or to a charity Be intentional and aware of what you consume that doesn't need to go into landfill or into an incinerator There is a lot of plastic waste in America that there isn't room for, which is then loaded on a barge and shipped overseas where other countries will take it and this is how plastic most often gets into the ocean Do what you can to limit your consumption of goods that requires fossil fuels to create If you set aside an area of your home, get a bucket with a lid that you put in the garage or closet, and put the items that need to go to the dump in that bucket Once it is full, simply load it in your car and next time you are driving by the dump just make a drop-off Sarah's kids love nature shows and they did watch all of the Planet Earths, all of the Blue Planets and all of the Our Planet episodes These are great educational resources to help train your family on why habit changes matter Watching Our Planet did inspire Sarah to up her recycling approach If you don't have solar power, are electric cars really helping the environment? Sarah discussed the various sources of power and the ways in which electricity are generated If you are not living in an area where coal is the main source of electricity than you are probably living in an area where an electric car will have a lower carbon footprint than a gasoline car Stacy encourages everyone to look up your recycling center's standards to make sure that you aren't adding items to your recycling bin that are going right into the dump Know your local resources, do the research and make the best choices for you Support brands that reuse plastic One of the brands that Stacy loves is Rothys- these are shoes made entirely of reused plastic Check out Certified B Corporation's websiteto see which brands are making investments in their business to offset their carbon footprint When you support these brands, you are supporting a brand that puts back into the earth Some other brands that Stacy and Sarah recommend are: Alter Eco Chocolate Seventh Generation Method G Diapers Earthbound Farms Peeled Snacks Patagonia Athleta Lunapads Klean Kanteen Beauty Counter King Arthur Flour Tropical Traditions Check out this blog postfor a full list of brands that Stacy recommends Sarah notes the flip side of this piece and encourages people to be aware of the companies that are not taking steps to support the environment, and are instead making the choice to do things at the environment's expense Sarah shared details on what is happening in the Amazon rainforest and Madagascar and how these ecosystems are being impacted by business practices in those areas What we lose when we lose species As carbon dioxide goes into the atmosphere, plants take in carbon dioxide and put out oxygen So plants are the main way to sequester carbon dioxide at this time Don't let perfection be the enemy of the good, but also don't walk around with blinders on when selecting what brands you support through your dollars Give yourself permission to educate yourself on harmful practices and harmful companies, and give yourself permission to not support them and find alternatives This is where the local food movement is so critical Empower yourself to be motivated and do good, without guilt around not being perfect Allow your land to be planted and let part of your land be unmanicured There are many easy ways to locally increase the green space Even plants in your home or plants on your balcony can have an impact on the environment If everyone made a choice to do a couple of little things it would elongate how long our great great grandchildren have on this Earth and instill in them habits to take even more steps to heal the environment Stacy recommends checking out Crystal's site, Wholefed Homesteadfor ideas on how to use your land With a little bit of homework and commitment, you can make a difference Make changes that are sustainable and that set you up for success so that you don't give up (45:45) More Changes You Can Make Sarah notes that a simple place to start with change is to get reusable grocery bags and keep them in the car Purchase a reusable water bottle Keep a reusable coffee cup with you Set your thermostat a couple of degrees higher in the summer, and a couple of degrees lower in the winter Evaluate your transportation Pick up some reusable silicone or cotton bags for your produce - or skip the produce bags all together Remember don't let perfect be the enemy of good, make the best choices that you can at the time Matt and Stacy have also reduced the number of deliveries they are receiving Look for ways you can reduce packaging and frequency of deliveries There is a site where you can calculate your usageand how much you need to offset There are other things you can do to support initiatives outside of your house or your land If you are able to, you can donate trees, or water, or money towards sustainable sources of energy Check out BEF (Bonneville Environmental Foundation) And Climate Action Reserve– they review, certify and catalog offset programs It is very important to both Stacy and Sarah to instill this sustainability mindset in their children Here’s a list of resources we think are fantastic for sharing this with children of all ages: Matt and Stacy's post onArcadia Farm Campand theirwebsite UNESCO’slist of programsdevoted to teaching kids about the environment Children And The Environment: Why It’s Important To Teach Them Young There are also organizations doing great work sharing information on environmental protectionism that you can support: World Wild Life Fund Natural Resources Defense Council Friends of the Earth 350.org Environmental Defense Fund Sarah recommends doing your research and if an organization is consistent with how you want to support the planet, donate to a foundation if you can (53:56) Closing Thoughts Stacy thanked Sarah for tackling this topic with her This is something that Sarah is very passionate about and she is happy to bring this discussion to the podcast We need to live in harmony with the Earth, so it is a matter of figuring out how that harmony will work best with you Stacy hopes that today's show gave you some ideas on how you can make a difference Remember that you don't need to walk away from this show feeling guilty and like you need to do so many things Things happen over time Take time and make small steps towards big changes Feel good about every little thing you do When this podcast goes live, for just this weekend only, there is a special offer for Sarah's Essential Autoimmune Protocol Ebook Librarybeing made available It includes 32 AIP E-books including 6 of Sarah's It is the ONLY place where you can get Sarah's BRAND-NEW e-book, The Autoimmune Protocol: everything you need to jump-start your healing with the AIP today! The library is only $28 and 10% of all sales will be donated to charities working to expand and support the AIP community For more information, go here: https://www.thepaleomom.com/go/aip-library/ This resource is available for four days only - first thing Friday morning, through midnight Monday evening Thank you again, listeners, for tuning in! We will be back next week!

Episode 351: Stress on Health

May 9, 2019 01:04:22

Description:

Welcome back, listeners! Sarah and Stacy are back to a regular recording schedule This morning America's royal baby was born This prince is half-American and that is pretty cool This week's episode is sponsored by Butcher Box Stacy loves Butcher Boxand she loves the convenience that they offer via their delivery service She also loves the variability they add to her well-stocked pork supply Stacy and Matt receive a custom box where you get a certain number of cuts based on the size of the box you select and then they can mix and match what they receive They know that the quality is good and that they are going to get what they need They haven't had to buy any meat from a grocery store since signing up for Butcher Box This has been a huge time and money saver A very substantial amount of the meat that Sarah's family eats comes from Butcher Box, but she loves their Surprise Box She has a few specific add ons that she gets with each delivery, but the main part is the surprise variety Sarah feels like her cooking is more inspired when someone else is choosing for her When Sarah makes her own meal choices, she often feels like the family is eating a lot of the same things Butcher Boxoffers a lot of flexibility and is a simple way to reduce stress by having high-quality meat delivered right to your doorstep from a trusted meat source On this week's episode, Stacy and Sarah are talking about stress and how they have reduced stress in their lives Stacy didn't at first utilize Butcher Boxand then when she did, she realized what a no-brainer resource it is You can put your subscription on hold at any time, which Matt and Stacy did when they went to Europe - you are not forced into anything Yes, it is convenient, but more importantly, the meat is so good The Paleo View listeners can give Butcher Boxa try and get $15 off your first box, plus receive free bacon No code is needed, but you have to sign up using this link to receive the perks mentioned above: https://www.butcherbox.com/thepaleoview/ (9:10) Let's Talk About Stress Baby This podcast theme was received via a social media request Years ago Stacy and Sarah did a joint presentation on this topic at AHS Stacy hit her one-month anniversary of working for herself and she has seen so many positives from a health perspective She has been getting more sleep, doing water aerobics and water therapy, she had time to connect with people in more meaningful ways All of this led to Stacy losing 10 pounds without changing anything else This was an obvious sign to Stacy that she was too stressed before and hormones were getting back into a place where they were healthier and happier As Stacy shared on this in social media people asked for Sarah and Stacy to cover the science behind how stress impacts our health Stacy hopes that listeners can walk away from this episode and implement any of these tips that feel right for you Don't listen to this episode and let your stress, stress you out more Sarah was surprised that they haven't yet done a deep dive on this topic Personally, Sarah has chronically struggled with stress It is her biggest challenge when implementing diet and lifestyle The place to start with this topic is the HPA Axis This is our flight or fight response; how our bodies detect danger and prepare to respond to it It is made up of the complex communication among three organs: The hypothalamus: The part of the brain located just above the brain stem that is responsible for a variety of activities of the autonomic nervous system, such as regulating body temperature, hunger, thirst, fatigue, sleep, and circadian rhythms The pituitary gland: A pea-shaped gland located below the hypothalamus that secretes a variety of important hormones, such as thyroid-stimulating hormone, human growth hormone, and adrenocorticotropic hormone The adrenal glands: Small, conical organs on top of the kidneys that secrete a variety of hormones, such as cortisol, epinephrine (also known as adrenaline), norepinephrine, and androgens How the HPA Axis works: The hypothalamus receives signals from the hippocampus Releases corticotrophin-releasing hormone (CRH) Signals to the pituitary gland to release adrenocorticotropic hormone (ACTH) Signals to the adrenal glands to secrete cortisol and catecholamines (like adrenaline) Cortisol provides negative feedback to the pituitary and the hypothalamus What is true for these feedback systems, is that when they are always on, we become resistant to the signal If our adrenal glands can't keep up with the demand (i.e. HPA axis dysfunction - what use to be called adrenal fatigue) and can't produce cortisol you lose that negative feedback Some of the effects of stress are mediated by cortisol, but some of them are mediated by higher level signaling hormones So it isn't all about cortisol When this axis is turned on all the time and we are pumping out all of these hormones into our bloodstream chronically, it is the collective action of all of these hormones that cause so many problems With acute stress, essential functions for survival are prioritized - things like perception, decision making, energy, preparation for wound healing So what happens is functions that are not essential for immediate survival in that situation are not prioritized - things like digestion, reproductive function, growth, collagen and bone formation, etc. When that signal is never turned off, those nonessential functions are never prioritized The hormones that are part of the HPA axis end up controlling every function in our body Cortisol has a huge range of effects in the body, including: Controlling metabolism (thyroid function) Digestion Gut microbiome Insulin sensitivity Sex hormones Growth hormone Bone remodeling Kidney function Immune system Blood flow Center nervous system (impacting things like mood, depression, and anxiety) Chronic stress (via cortisol, cortisol resistance, CRH) causes:  Increases inflammation while reducing immune function Causes leaky gut and gut dysbiosis Reduces sleep quality, dysregulates circadian rhythms Changes to mood, depression, anxiety  Increases hunger, cravings, addiction Hinders productivity, problem-solving, and memory Causes insulin resistance and sex hormone imbalances Sarah often talks about the importance of managing stress from a productivity standpoint because stress highly impacts your ability to actually get stuff done This is the piece that hits Sarah personally The impact of chronic stress on CNS/mental health: High stress (acute or chronic) reduces performance and productivity Impairs memory retrieval Impairs memory and our ability to learn new information Induces a shift from a flexible, ‘cognitive’ form of learning towards rigid, ‘habit’-like behavior Hinders the transfer of knowledge and reduces cognitive flexibility in problem-solving Reduces collaborative capacity Deterioration in attention Reduces productivity Decreases risk aversion in men and increases it in women The immune system effect is also very problematic Chronic stress has been unequivocally shown to increase susceptibility to a variety of conditions, including autoimmune disease, cardiovascular disease, metabolic syndrome, osteoporosis, depression, infection, and cancer (31:11) Managing Stress If you can carve out some time in your day for resilience activities, you will become so much more efficient You will more than make up that time that you dedicate to resilience activities Managing stress makes you better at everything and makes you healthier too Stacy wants to take a moment to note that if you need more motivation to change your lifestyle and whatever aspect is affecting it, to dig deeper into the science and all of the many side effects of chronic stress mentioned above Take a look at any of Sarah's books and her blog for additional information There are things in your life that you can consider that you may not associate with stress that certainly impact your body's hormonal response (certain tv shows is a great example) Stress isn't just work or family dynamics It is easy for us to recognize psychological stress (deadlines, traffic, bill), but stressors often compound and physical stresses (a workout, sitting at a desk for a long time, not getting enough sleep, an injury) add to the impacts of stress When the psychological stresses feel beyond our control they are additive So if you are dealing with a deadline at work that is not a good time to be pushing it at the gym The physical stress of the workout is going to magnify the psychological stress There is a happy medium where a workout can help reduce stress, but heavy lifting or endurance training can increase your stress levels Not getting enough sleep is the most common physical stressor and this feeds into everything else Not getting enough sleep reduces our resilience to stress We are more easily stressed out over the littlest of stressors And then we have an issue actually falling asleep It is really important to recognize physical stressors on top of psychological stressors There are also chemical stressors to consider, like smoking, alcohol, drugs, allergen Sensory stressors, like loud noises or overcrowding and bright lights, also impact our stress levels It is important to recognize that all of these small things build up Where we can reduce stress if often in these small things Examples include: Be smarter about exercise Incorporate movement throughout your day Prioritize a bedtime Think about what we are putting into our bodies It is really important to think about stress in a more comprehensive way so that we can not just recognize how stress is impacting our bodies negatively, but also recognize what stress we as individuals are facing Stacy shared her personal experience with these "background stressors" and how these elements run in the background You don't think the one little straw will break the camel's back, but this is what basically happened to Stacy that created a cascade of challenges We have a hard time getting lost in the busy of life to slow down and recognize where the many sources of stress are hidden, or how important it is to prioritize a bedtime Stacy also spoke to new moms and how important it is to follow the age-old advice you are given as a sleep-deprived mother Sleep when the baby sleeps Say yes to help when it is offered Delegate the things that nag at you in the back of your mind (ex: folding the laundry) The best way that Sarah personally manages stress is to actually get stuff done She incorporates resilience activities daily, but working through her to-do list brings her a significant reduction in stress Stress impacts us all differently and how we can each best handle stress is an individual challenge to problem solves Sarah wants to note that a lot of the stress that we deal with is closely tied to how isolated we feel in our communities and how social media reduces our ability to truly connect and relationship build This has essentially removed a tool that we use to have for stress management Culturally families use to live multi-generationally within the home and help each other out, which isn't something you see these days Stacy notes how beneficial it can be to take a week and audit your stressors On a sheet of paper, take note of any time you feel that blah thing where you don't want to do something or deal with something Take a look at what can be removed, what can be delegated, what you can avoid, how you work through difficult things Stacy shared her personal example of how she handles the stress she feels around emails Sarah now creates a schedule for herself for the day, where she takes her to-do list and identifies when she is going to handle her various responsibilities Her time is batched and she is working on one task at a time She is much more efficient following this approach This has also been huge for managing work stress Sarah has also incorporated movement into her work in the form of her treadmill desk, which helps with her stress levels as well When it comes to managing stress there are two sides to the equation, reducing stress wherever we can and the other piece is increasing our resilience to stress When we build our resilience, the stressful thing doesn't have as big of a physiological response on our body There are many character traits that dictate our individual resilience to stress, but there are also things we can do to build that resilience There are three things that Sarah thinks are the most important things to do to build resilience to stress Prioritize sleep Incorporating movement and activity throughout the day, essentially living an active lifestyle Mindfulness practice, like meditation, which can look very different from one person to the next Sarah shared examples on how we can disconnect and be in our thoughts as a form of meditative practice (1:02:11) Closing Thoughts Sarah's other tip for destressing - Butcher Box Don't forget if you are interested in getting$15 off your first box, plus receive free bacon, be sure to https://www.butcherbox.com/thepaleoview/to take advantage of that offer Stacy and Sarah want to thank listeners for supporting them when they do have sponsors on this show Whenever a sponsor is featured, please know that these are brands that Stacy and Sarah love and personally use If you have any questions, please always feel free to reach out via social media or email Butcher Boxis a service that Stacy and Sarah personally love and have a feeling listeners will love too Thank you again to Butcher Boxand thank you to the listeners for tuning in

Episode 350: Travel Tales

May 2, 2019 50:55

Description:

The Paleo View (TPV), Episode 350: Travel Tales (0:41) A Look Into Stacy's Europe Travels Sarah just got back from PaleoFx and hasn't even finished unpacking - her trip is really fresh in her mind Stacy has been back from her trip for a week and is mostly unpacked and caught up on laundry As Stacy mentioned last week, she had quite an adventure in Europe They were in Rome for three days, then took a cruise from Rome around to London, and then were in London for a full three days It was a lot, and Stacy was more stressed than she wanted to admit Taking your mother-in-law, your mother, and your three children on a trip has the potential to be amazing and memorable, but also kind of a nightmare Stacy worried if they planned enough, but luckily between her and Matt they were able to do a lot of prep work They also used Google and the Google Translate app to help fill in the missing pieces along their trip Stacy found no issues navigating tomato-less and gluten-free eating abroad Their adventures were quite wild, from Stacy's phone getting pick-pocketed to Finn losing his backpack to international tragedies like Notre Dame and their taxi driver in London suffering a stroke while driving them When Stacy came back last week she didn't feel ready to talk about her trip She had so much overwhelming empathy to what was happening to other people and she didn't feel comfortable about the great things they experienced when just hours before she was in a car with a man having a stroke Stacy reflected on the experience of watching their taxi driver suffer from a stroke, and how this impacted her feelings towards their trip, especially as they were coming home Matt and Stacy ended up feeling like the Griswolds by the end of the trip Even the flight home was incredibly bumpy, to the point where Stacy thought the turbulence was going to be the end of their trip When they landed Stacy felt such relief that they made it and then her town was hit by a tornado within the hour they landed This week has been very uneventful for Stacy Her back is feeling so much better, she has been Jooving, heading to water aerobics, resting and getting lots of sleep Now with a bit of distance from the trip, Stacy has a little bit more wonder about Europe and appreciation for all that she experienced with her family However, Stacy is seeing that her kids have lost a bit of touch with reality, as a recent viewing of Street Food on Netflix had Wesley asking if they could go to Thailand next  Sarah reflected on how amazing she thinks it will be for Stacy's kids to go from their Europe traveling experience to their summer camping trips, and to be able to compare and appreciate the differences between the two Stacy has shared a bit already on the blog and will continue to share about the trip and how they managed it with food intolerances specifically She wants to remind people that most people in these countries speak English and the internet is an insanely resourceful tool to help you figure things out as you go Just don't get your phone stolen Another helpful tip, when you book a cruise ship or a flight, make sure you tell them what your food restrictions are and they will accommodate you They had a suitcase dedicated to snacks, which allowed them to save a ton of money and fill in the missing meal pieces as they needed As they were recording this show, Sarah was enjoying Coronation Tea from a care package that Stacy had sent her (20:40) A Look Into Sarah's PaleoFx Trip Sarah thinks that the single best part of PaleoFx was seeing Tom again, a listener whom she met a year ago She always loves the opportunity that these events provide to meet and connect with listeners Tom and Sarah had this amazing conversation last year and developed a real connection, and he came to her book signing at this year's event and was so excited to see him again This was the best PaleoFx yet Sarah made a lot of business connections and met some really neat new companies, while also reconnecting with businesses that they already have great relationships with On Friday Sarah did a talk on the gut microbiome, and while it wasn't recorded she did bring four of her team members who helped with a recording of her presentation Sarah is editing that now and will let people know how they can watch it once it is available She was also on the State of the Paleo Union panel, which is the highest profile panel at PaleoFx and always includes Mark Sisson, Robb Wolf, Chris Kresser, Sarah and one or other two keynote people who are in attendance that year By the time this panel took place, Sarah had been talking for twelve-hours straight and lost her voice This was embarrassing for Sarah, but she was able to still deliver her feedback, even with a froggy voice This was a particularly interesting discussion this year and Robb Wolf had a funny comment that put Sarah on edge that made her ready for a debate The comment didn't end up sparking controversy, but it was a very funny moment A year ago the panel wasn't necessary heated, but there was a lot of discordances This year there was a lot more unity, which was nice for Sarah to experience On Saturday Sarah was on a gut microbiome panel with all the biggest names in this particular field of science From all the latest research Sarah has been doing in preparation for her next book on this very topic, it was cool to be on a panel that provided different angles that expanded on where her mind has been The little tangents that Sarah experienced with a fellow panel member made it an especially fun experience There were a few speaker cancellations and Sarah was asked to fill a spot, which she was easily able to tackle by using content from her recent workshop She ended up talking about the different designs of scientific studies and what their weight is Sarah also presented on what a body of scientific literature is, a little bit about statistics, what a p-value is, and got to have a bit of a conversation around these pieces This helps shed light on how scientific research is performed and what Sarah looks for as she is going through the scientific literature Sarah has been toying with the idea of how to turn this into training for people It has been really helpful for people to understand science in general because it gives people knowledge to be able to filter This was such a fun bonus talk Sarah got to give This year's PaleoFx was by far one of the most exhausting events Sarah has participated in Her voice is even still hoarse from all the talking Sarah loves this event in particular because she loves to use it to take a pulse on the community and what people are hoping to learn more about She keeps herself very accessible throughout this conference At this year's conference, it felt like there are a lot of people who entered this community through personal journies and are taking their passion for diet and lifestyle and turning it into entrepreneurial opportunities to pay it forward Sarah had a lot of conversations with people who were there for personal reasons, but are working to build something that serves the community in a way that uses their skillsets from before It was exciting to see this entrepreneurial spirit permeate everything at this year's conference Overall the event was phenomenal; Sarah came home inspired on so many levels The energy was so positive and cohesive this year It really felt like everyone understands that we are all there to serve the community, but also grow the community All of our voices are important in that Like Stacy mentioned a few episodes ago, we are not fighting over the same piece of the pie We are making a bigger pie That was very much the energy of this year's PaleoFx We are all here to help people regain their health and improve their lives, and the more we work together the more we expand that message and the more people we reach in different ways To see that energy was really phenomenal Now Sarah plans on tapping out and sleeping a lot (38:37) Listener Induced Feels Becca says, "I just finished listening to The Paleo View on botox, an amazingly informative conversation as always, even for someone like me who has never had it and wouldn't have considered it anyway. I just want to let you know how grateful I am for the work you do and to wish you all the luck in the world on your amazing poop rocket adventure. Your perspective on self-love, owning our choices, and shooting for your best life really is inspirational. Having your voice in my life has helped me work out what I really want and how I want to go about making it happen. It has provided a jumping off point for so many conversations with the people I love. I want to thank you and send you a virtual, even if it is uncomfortable, hug. P.S. I hope you had a fantastic time on the cruise and that my hometown London received you well." Stacy is bright red from reading that, and this comment gave her a super case of the feels This so perfectly highlights what Sarah about collaboration, sharing a perspective, and entrepreneurial spirit, and sharing this all with the world so that we can be our best selves Stacy wanted to acknowledge and thank Becca for sending this incredibly kind note Expanding the pie and learning to love yourself and not talking badly about yourself are things that Stacy has genuinely been working on the past few years The fact that these aspects are resonating with the listeners is so wonderful, as these are lessons that we all need Not only do we need to love our bodies from the perspective of taking care of them through all the different aspects we talk about on this show, but how we treat ourselves with kindness is also a huge piece of how we feel How we feel is how we function Thank you, Becca, for sharing this feedback and for letting Stacy know that her work is making a difference Sarah notes that these messages are empowering We don't only need to hear them, we need to be reminded of them frequently because they are so easy to forget Thank you to Becca and Tom for being our MVLs this week (42:13) Final Thoughts Stacy is so glad that Sarah had such a great time at PaleoFx and got to share the information she did Sarah workshop is now available as a virtual experience, which you can find here She will be hosting this again in 2020, February 14 through the 17 Half of the material will be switched out with new deep dives, and the foundational content will remain Next year Sarah will dig into genetics and how to use our genetic data to tinker with diet and lifestyle, and will also get into micronutrients Sarah works to give you a full education to really give attendees/listeners the full knowledge base to be able to make the best choices for you and your particular situation This kind of deep education is such a phenomenal way for Sarah to communicate Please check out the workshop; if you love this show you will love the material, even if it does lack Stacy Stacy is going through mid-life reevaluation and has no clue where she will be when Sarah's next workshop takes place Sarah noted that you can already register for the 2020 workshop here Stacy wants to thank everyone for their support between her announcement from her job change (and her sale last month) and the emotional turmoil of her trip Sarah and Stacy will be back next week with a new and exciting topic There are some really good topics in the works

Episode 349: Must-Know Botox Info.

Apr 25, 2019 01:08:21

Description:

In this episode, Sarah and Stacy breakdown Botox - what is it, what are the side effects, what are the adverse reactions, and what does the science tell us about the impact of this procedure. Our hosts bring this thorough scientific discussion full circle and share their personal feelings towards this procedure and how they personally handle skin health.

Click here to listen in iTunes

If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 349: Must-Know Botox Info (0:41) Intro It feels like an eternity to Sarah since she last had the chance to talk to Stacy, which it basically has been since they prerecorded the latest episodes while Stacy was traveling Stacy will share about her travels on next week's episode, but she is still processing it all The trip was wonderful, and she has shared some updates via social media, but it was a family trip with many experiences and she is determining what all she wants to share and all the feels One of the things that happened while Stacy was traveling; she got a massage and it put her back in a flair Stacy did really well up until that point, which was 10 days into the trip. And she is excited to share that the first thing she did when she got home was put her Joovv to use and has been doing red light therapy on her back since returning and feeling the benefits of her Joovv (this week's episode sponsor!) While we will cover Joovv in greater detail later in the show, if you are ready to get all the details on them now, head over to joovv.com/thepaleoview, and learn all about our favorite biohack Sarah is gearing up for Paleo Fx, she leaves tomorrow - so by the show airs she will be on a stage sticking it to the man, which is what she typically does there She often finds herself in the myth-busting role at these events, but doesn't actually like confrontation and wishes she could simply have everyone read the same scientific studies she is referring to It is way easier to be on a soapbox on Skype with Stacy than it is to be in front of a few hundred or a thousand people During Sarah's workshop in February talking about different types of scientific studies became really thematic, and how do you evaluate science and what do you look for and how do you detect pseudo-science - are topics that people would love to know more about Sarah is trying to figure out how to condense these topics for the average person, as she recognizes the need for those in the health field to have access to this information Stacy notes the importance of learning not just how to read these scientific studies, but how to use and apply the information in life without bias To be able to look at the science and let that drive justification or not as to why something is improving your health or not, which is where the topic for this week's episode came from What has been interesting for Stacy as a member of this non-toxic living community is the questions she receives around the use of Botox, among many other things, and where these injections fall in the healthy living spectrum Stacy strives to help people find healthy solutions and Botox is off her list - through even just her preliminary research she has found that it is not for her So on this week's episode, she wants to answer this question from a scientific perspective Whether or not Botox is right for someone is ultimately a personal decision, but Stacy and Sarah's aim for this episode is to talk about the science and why both Stacy and Sarah would or would not make such a decision This is not a judgment show; we want to make everyone feel comfortable when they listen to the show Today's discussion is information driven and we are letting the science speak for itself that is how Stacy and Sarah are driving their decisions If Botox was safe Stacy would go out and have it done in a heartbeat Sarah wants to note that there is a lot of pressure for social influencers to look a certain way, to appear young, healthy and vibrant is a part of the credentials Botox is a fast solution and Sarah understands the allure of it and why many are driven to use it it seems like an effective way to get the results we are looking for What Stacy has personally done, in addition to more natural solutions (infrared - Joovv), is changed who is influencing her life so that she is no longer seeing only seeing a barrage of perfection, but is instead seeing people who inspire her to be herself and be real and be natural If a listener is feeling the pressure of something, Stacy suggests looking into where that pressure is coming from and how you can reduce that pressure You may not even realize where all the pressure is coming from - but ask what can you do to control it and empower yourself to value who you are and how you look Find someone who tells you that your flaws are beautiful (20:59) And Now the Science Botulinum toxin is what Botox is Botox was a carefully considered shortening of the name of a neurotoxic protein The way that it causes botulism is by preventing the release of a neurotransmitter It causes what is called flaccid paralysis, which is paralysis by muscle relaxation It is the most lethal toxin known to man A lethal dose of botulinum toxin is as low as one or two nanograms per kilogram body weight when injected into your muscle or into your bloodstream, which is an incredibly small amount of the toxin It was studied originally in research because of this interest in the ability for it to block nerves that control muscles to cause muscle relaxation There are of course medical uses where botox does have therapeutic benefit, but that is a different evaluation all together However, it is worth noting as we talk about the undesirable side effects that the therapeutic doses tend to be even higher than the cosmetic doses and so the risk of an adverse effect is much higher in the therapeutic applications So if you are dealing with one of these situations where botox may have therapeutic benefits Sarah highly recommend having a very thorough conversation with your medical provider and really understanding what all your options are and what to look for with adverse effects There are very few scientific studies that look at the effects of Botox beyond two years and very few look at the effects of multiple injections What Stacy finds interesting is all of the rebrandings of Botox, and these products aren't different they are just marketed differently So be aware of the Botox, look at the warning labels, and do the research (27:59) Side Effects and Adverse Reactions A side effect is a minor complaint that happens on the side that basically resolves on its own Whereas an adverser effect is a major problem, potentially life-threatening that requires medical intervention Both are known to happen with Botox use These are a list of the side effects: drooping eyelids uneven eyebrows a crooked smile, which can lead to drooling asymmetry swelling bruising, discomfort and inflammation in the injection area systemic effects include: fatigue headache neck pain double vision dry eyes or excessive tearing fever and chills allergic reactions (hives, rashes, asthma, etc.) Adverse reactions include: difficulty speaking difficulty swallowing severe muscle weakness loss of bladder control vision problems Then there is a gray area of in between where some studies qualify certain reactions as adverse whereas other studies define the same reactions as side effects Like vomiting, heart function, lung function, etc.; based on how severe they are they get put on either end of the spectrum What Sarah finds kind of scary is that very few studies have looked at repeated treatments and long-term effects, especially beyond two years It is estimated that there are 5 million Botox treatments a year globally and that it is a 2 billion dollars a year business right now - and this is just looking at the cosmetic use There was one study published in 2005 that looked at participants over the course of 12 years who were using Botox for both therapeutic and cosmetic reasons The study found that during the study period there were 20 cases of adverse effects in 16 of the participants, about a 1/3 of the participants This included: difficulty swallowing, droopy eyelids, neck weakness, nausea, vomiting, blurred vision, general or marked weakness, difficulty chewing, hoarseness, swelling, difficulty speaking and heart palpitations A 2015 review of the research found that there have been very few long-term studies and the risk of adverse effects seems to really increase after the 10th or 11th injection For most people this is three to four years out of doing this regularly This hasn't been studied rigorously, despite the wide use of Botox Around 2015/2016 there was a spike in studies showing problematic effects and it started to hit the news that Botox might be as safe as we think it is There have only been a handful of studies in the past few years that build on that In the grand scheme of things though, it takes three to four years to build on these ideas and complete the research, so we are essentially waiting on these research labs to come out with their follow up papers (30:30) The Latest Findings In this timeframe, 2015/2016, there were a couple of papers that showed Botox actually travels through neurons So up until 2015, it was believed that Botox could defuse a short way through the cells Now it is known that it migrates, which explains how you could get full body weakness from a Botox injections This is the explanation for these systemic adverse effects These studies haven't hit the general body of knowledge around Botox The studies Sarah referenced: Long-term botulinum toxin efficacy, safety, and immunogenicity The 2015 findings Serious and long-term adverse events associated with the therapeutic and cosmetic use of botulinum toxin Botulinum neurotoxin type A induces TLR2-mediated inflammatory responses in macrophages A 2009 study titled, “The link between facial feedback and neural activity within central circuitries of emotion--new insights from botulinum toxin-induced denervation of frown muscles” A 2010 study titled, “Cosmetic use of botulinum toxin-A affects processing of emotional language" A 2011 study titled, “Embodied Emotion Perception” 2014 study titled, “Botulinum toxin-induced facial muscle paralysis affects amygdala responses to the perception of emotional expressions: preliminary findings from an A-B-A design" A 2014 study titled, “Altered cortical activation from the hand after facial botulinum toxin treatment” 2016 study titled, “Deeper than skin deep – The effect of botulinum toxin-A on emotion processing” In addition to the impact that Botox has on the nervous system, there is also direct immune effects, which also has some concerning implications There are only a couple of studies that look at this, but Botox is basically causing an incredibly intense inflammatory response As Sarah was researching this and feeling frustrated at the lack of long-term studies, she thought that this would have been a component that would have been needed for FDA approval Sarah hit on this entire other field of research that looks at the impact of Botox of mental and emotional health An important piece to note from the latest research is that Botox is only 80% effective, so 20% of people who get Botox (whether used for therapeutic or cosmetic use) and don't actually get the benefits of Botox There is a collection of studies showing that Botox blunts emotional responses and emotional experiences Stacy's mind has been completely blown by these findings The idea of not being able to pick up on emotional queues would devastate Stacy There are 8 to 10 studies that have looked at these emotional and mental effects, so it has been fairly thoroughly looked at and it is showing the impact that Botox has on the brain stem (47:59) Closing Thoughts on Botox On a side, Sarah highly recommends the book Brainstorm There is also the potential for side effects on memory and feeling emotions in general The idea of giving up something for the benefit of another thing, in this case, the aesthetics, and does that really make the person happy In Stacy's experience, she has never known anyone who had a cosmetic procedure that said, and now I am complete and fulfilled and everything is great Stacy often hears from people that on the other side of that change you make, that it doesn't actually solve the problem, it just highlights another for you There are so many articles out there about people who become addicted to cosmetic procedures Society has come to a point where we have lost the ability to step back and look at more than just the wrinkle, and this case, all the many other things impacted by one procedure The health consequences are very problematic for Stacy, but the inflammatory response and the mental and emotional issues that come along with it make it all the more horrifying to her Sarah thinks that its this collection of facts that make Joovv such a serendipitous sponsor for this show because when Sarah thinks about the things that would bring someone to Botox her first reaction is - well, what about all the effective, safe things you can do instead Diet and hydration, exercise all have a huge impact on skin health If you are going to invest in something to improve your appearance cosmetically, Joovv red light therapy would be a route that is highly recommended There are a ton of studies showing that the two wavelengths in Joovv help to reduce inflammation and stimulate collagen production in the skin The two wavelengths used in Joovv actually make the skin physically younger, as opposed to just making it appear younger, which is what Botox does (53:34) Infrared Sauna vs. Joovv Therapy An infrared sauna is a higher wavelength that works by increasing your core temperature and forcing you to sweat, which is a detoxification pathway Joovv actually combines two different wavelengths, an infrared wavelength and a red wavelength It can still increase your core temperature if you sit in front of it for long enough, but the addition of the red light to the infrared light is what gives it the magical formula A red light goes deeper into your skin and is the main wavelength that is increasing cellular health Sarah finds Joovv to be the best of both worlds, and has actually found that their product is the only one actually delivering therapeutic doses If you want to shop Joovv, you can go to joovv.com/thepaleoview There are different sizes and different price points, and all offer the health benefits that Stacy and Sarah discussed (59:14) Final Thoughts There are also, of course, topical treatments that people can do to treat wrinkles, but a lot of the antiaging products that are on the market actually intentionally disrupt your hormones For those of us working really hard on lifestyle factors to regulate hormones, what you don't want to be doing is slathering yourself in some sort of cream that is just going to disrupt them Be careful about the products you are using Aging is not the most fun thing in the world There is not one magical thing that fixes everything, it is the little bit of benefit that we get from each choice (diet, lifestyle, the use of biohacks like Joovv) that compounds The goal for Sarah isn't to have her skin look younger, the goal is for her skin to be younger, and that is where the diet, lifestyle, and the smart use of biohacks that have scientific validity all comes together for magic (science) awesome Stacy wants to remind everyone that they are wonderful and beautiful just as you are Accepting yourself where you are and wanting to change is so important, so if there is something you want to change, Stacy suggests finding acceptance with yourself before you go on to find that next great thing because you might find that those laugh lines aren't something you actually want to change If this is something you have done already, this is not meant to be a dig on you Stacy and Sarah's goal is to simply help you be informed and make the best decisions for your health Thank you for tuning in and having patience on this deeply scientific show Thank you Sarah for pulling together all of this research and information Don't forget that you can submit follow up questions through both Stacy and Sarah's websites or on social media We will try to compile any questions received and if Stacy and Sarah need to do a follow-up show, we will as soon as we are able Stacy wished Sarah a wonderful trip to PaleoFx When Sarah returns, Stacy looks forward to discussing both of their wonderful trips

Episode 348: The Benefits of Drinking Tea Part 2 Rapid Fire

Apr 18, 2019 49:45

Description:

In this week's episode, Stacy and Sarah revisit the many questions that were received in response to episode 328, all about the amazing health benefits of drinking tea. Learn more about the science behind tea as a health-promoting tool, why Stacy and Sarah are such huge fans of Piquetea, and how you can incorporate tea into your healthy habits for maximum results. Tune in below!

 

 

If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 348: The Benefits of Drinking Tea Part 2 Rapid Fire

Follow-up to episode 328 (Nov 30, 2018)

(0:00) Intro Hiiiii friends, I’m still in Europe drinking my favorite mint tea that they give you before bed on the cruise. Thanking this week’s sponsor Piquetea! Link to use: life/thepaleoview Deal: 28% off + free shipping We received so many questions from episode 328 that we are going to do a rapid-fire Q & A today (3:12) The science behind the tea! Scientific studies show that regular tea consumption can decrease the risk of diabetes, liver disease, cardiovascular disease and some forms of cancer thanks to the high antioxidant polyphenol content of green and black tea. Polyphenols in green and black tea can improve gut microbiome Supports the growth of probiotic strains like Lactobacillus and suppressing the growth of pathogenic bacteria like C. difficile Reverses obesity-related changes in the microbiome caused by high-fat diets! Tea can add or detract from health depending on the quality  (5:17) Why we partnered with Piquetea Pique Tea Crystals deliver up to 12x the polyphenols of regular teas and are Triple Toxin Screened to ensure you get the most health benefits from each cup! Convenient tea crystals packets, every cup is pure perfection! You can quickly mix up some tea anywhere you go because they dissolve in both cold and hot water. Each packet will let you know if they should be used for hot or cold water The kids love it too and we love knowing it’s not a bag of BPA soaking in hot water Thanks to Piquetea for coming back to the podcast and being a product we can recommend and use for our families and Sarah is a tea snob! Link to use: life/thepaleoview Deal: 28% off + free shipping

 

 (9:09) Q:  What’s in the tea that makes it prebiotic? Polyphenols! They actually aren’t prebiotic, but rather influence gut microbiome composition through selective antimicrobial activity Phenolic compounds from wine, tea, olives, and berries have been shown to have antimicrobial properties, such as by inhibiting the growth of Bacteroides species, Clostridium species, Escherichia coli, and Salmonella typhimurium The phenolic acid curcumin (diferuloylmethane) is metabolized by the gut microflora and is able to modulate the gut microflora during colitis and colon cancer, along with improving intestinal barrier function. Some polyphenols can interfere with the production of small signal molecules in pathogenic bacteria, in turn preventing the exponential growth of harmful bacterial populations  (10:52) Q:  How much tea should I drink every day and when? Studies evaluate in different ways but the typical result is 3-4 cups/day and in the morning for caffeine (Green/Black tea)  (11:56) Q:  Does it matter what kind of tea I drink? Different teas have different Phytochemicals and different amounts antioxidants Generally, Green Tea is higher followed by Black Tea Steeping time has the most impact of maximizing the antioxidant benefit Stacy loves to drink a variety of different teas to get the most benefit

TPC=total phenolic content from https://www.mdpi.com/2306-5710/2/3/17/pdf    

 (14:35) Q:  Can I get gut health benefits if I only drink herbal (caffeine-free) teas? Herbal teas haven’t been studied for their impact on the gut microbiome.  However, if we postulate that the polyphenols are the reason why tea is beneficial, herbal teas should still provide a benefit, albeit one that we can’t yet quantify. Herbal teas do have health benefits but not as much as your green and black would need to drink more than the 3-4 recommended cups No studies yet to quantify results of herbal teas for gut health benefits  (18:30) Q:  If I add milk or sweetener, will I still get the gut health benefits? Sweetener rant (use honey!) Sugar alcohols cause gut dysbiosis issues Honey is the only natural sweetener that benefits the gut A1 dairy bad for microbiome (most grocery store dairy) A2 dairy good (sheep or goat milk and SOME cow milk) Not many studies look at the combination of dietary factors, so it’s hard to know for sure.  If we were talking about coffee, adding milk to coffee effect is that the absorption of an antioxidant called chlorogenic acid available in coffee may be reduced by 23%. Black tea has quite a bit of chlorogenic acid (an antioxidant) so this effect might impact tea consumption too. (26:20) Q:  Is there anything I should add to the tea to boost gut health benefits? A healthy diet, sleep, stress management, activity and nature time. :P (29:22) Q:  Can I still drink coffee along with the tea and get gut health benefits? What about alcohol? Yes, Coffee is actually beneficial for the gut microbiome. While tea has some unique benefits, coffee still offers more benefits Coffee can be inflammatory or anti-inflammatory depending on genetics Tea is good for us all!!!!! Coffee contains the fibers arabinogalactans and galactomannans (approximately 0.5 g of soluble dietary fiber per one cup of filtered coffee), which are readily fermented by human intestinal bacteria to produce SCFAs and can expand levels of Bacteroides/Prevotella bacteria. In rodents, studies have found that coffee causes an increase in beneficial Bifidobacteria and inhibits the growth of E. coli and Clostridium species. Likewise, a human trial in which 16 healthy adults consumed three cups of coffee daily for three weeks found that Bifidobacterium levels (and in some cases, metabolic activity) increased significantly. An in vitro study of coffee and chlorogenic acids (or CGA, the major phenolic compounds found in coffee) also showed that coffee with the highest levels of CGA induced a significant increase in Bifidobacterium growth, while CGA induced significant proliferation of the Clostridium coccoides-Eubacterium rectale group. This selective metabolism would likely be beneficial to the microflora composition and the health of the host. Although the research is too sparse to draw any definitive conclusions, some researchers have speculated that the anti-Parkinson’s effects of coffee may be related to its ability to regulate the gut microbiome and return microflora composition to a state that resembles that of patients without Parkinson’s disease. Alcohol Increases leaky gut Feeds pathogenic strains Transports endotoxins into the body (35:24) Q:  How will I know if the tea is helping my gut health? Experimenting on yourself: change one thing at a time, every 3-4 weeks.  For gut health, you can look at symptoms, markers of inflammation or leaky gut (serum zonulin, lactulose-mannitol test), microbiome analysis (16S rRNA like uBiome, Viome, LC science We don’t know them all, just check for the 16S ribosomal RNA buzz word), stool quality. Look at your stool! (40:35)  Q:  Will tea help me with constipation? Nope. Old 1981 paper showing tea might be slightly constipating at 2 liters per day  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1504712/?page=1 2014 paper showing tea can prevent constipation drinking 800mg/kg of Pu-erh tea https://www.ncbi.nlm.nih.gov/pubmed/24604453 800 mg/kg of Pu-erh tea.  Both studies are looking at ridiculous levels of tea consumption. (42:15)   Q: What about the fluoride in tea? The fluoride level in tea varies but can be as high as fluoridated water (1-3mm per liter or so), and is usually higher in lower quality teas. High tea consumption isn’t associated with the same health issues that chronic fluoride exposure is linked to. It may offer a protective effect of the polyphenols, but more research is needed. We stick with high-quality tea and always make it with filtered water.

 

(45:25)  Closing Piquetea screens their tea as part of their Triple Toxin screen (for heavy metals, pesticides, and toxic mold ), so we feel even better about them as a podcast sponsor! Thank you, guys!!! Link to use: piquetea.life/thepaleoview Deal: 28% off + free shipping Thanks to Sarah for an amazing rapid-fire session today! Stacy will be back with us next week!!!!!!

Resources https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1504712/?page=1 https://www.ncbi.nlm.nih.gov/pubmed/24604453 https://www.mdpi.com/2306-5710/2/3/17/pdf    

Episode 347: How to eat Nose to Tail

Apr 11, 2019 01:22:09

Description:

In this week's episode, Stacy and Sarah.............................................. Listen to find out!

Click here to listen in iTunes

If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 347: How to eat Nose to Tail (0:00) Intro Go watch Wayne’s World!!! Stacy currently on vacation and can’t keep up with where she Loving not have to plan and not have to think We hope Stacy is having a great time and that the boys are learning a lot, enjoying the culture and the great food!! (4:15) What Sarah has been working on While Stacy is gone Sarah has been busy pulling together videos, photographs and stories from a conference she conducted, and all the program sessions are now available online for all those who missed it or couldn’t attend!! https://www.thepaleomom.com/courses/workshop-2019 Chris Wilson was the amazing videographer and is based out of the San Francisco Bay area and is AMAZING! and was able to capture 15hrs of seminars Sarah did, testimonials, etc that Sarah did while she was there. http://www.thechriswilson.com/ Sessions talk abut nutritional science, easy and sustainable weight loss, data and study reviews and what it all means! Science is often dismissed because it doesn’t fit into their message, but Sarah doesn’t agree that’s the way to go Sarah working on a blogpost diving into a recent scientific study stay that eggs cause cardiovascular disease Diets are often described as “healthy” but what you CAN’T eat but this is fundamentally flawed Diets should be defined by the actual food on your plate Sarah has already agreed to do another workshop in 2020 and it’s already LIVE for registration now! https://www.thepaleomom.com/go/workshop/ Next year Sarah will talk about genetics and phytochemicals and how they can be optimal for your lifestyle and goals (29:38) Eating nose to tail Stacy was a vegetarian for 7 years and it was based off the idea of not wanting to kill or hurt animals Stacy’s youngest son is now dealing with these questions about being a vegetarian and the family is talking to him about how to respect animals in a different way and participate in the circle of consuming them that is respectful Treating animals with respect has been a passion of Stacy’s since she went Paleo Stacy feels better about consuming animals knowing that she is participating in a healthy circle of life that gives back in the earth rather that takes away from it

 

(34:00) Listener Question from Katherine I need more offal recipes! I am eating paleo AIP and my extended family is slaughtering some pigs. I want to use the whole pig, but I don't know how to fix the feet, ears or eyes. And I don't have recipes that I like for the melt, head meat or tail. I find plenty of recipes for liver and eat it regularly. I have also made fried pig rinds, cracklins and of course lard. I love Stacy book Beyond Bacon but want to find more recipes that I can eat as AIP with few reintroductions. I currently have pig feet and ears in my freezer from last season, and we are about to butcher again. No one else wants to fix these parts, but I would end up extra and free offal if I only knew how to prepare it. And I might also convince extended family members to eat it too. I love your show and have been listening weekly for a few years now. It’s ok if you have certain parts that the family doesn’t like Stacy loves to use pig feet for pork broth! Lots a variety in liver and kidneys Make a simple Shepard’s pie and mix in the organ meats! Sarah’s go to ways to prepare things that you don’t want to eat straight Sautéed kidney Pig Feet/Ear broth!! SOOO YUMMY! Pig ears could be cracklings Hocks can go in soup Instant Pot for 45mins and add greens Spleen/Heart meat/Liver, Kidney meat Stew (steak and kidney) Can sub another organ meat and chop up small so you don’t taste it as much Grind up in food processor and add to ground beef or pork Ground hamburger pattys add organ meat chopped up! Heart Meat can be used to dilute liver or kidneys Also good as jerky!! Add orange or teriyaki marinade Kabobs!! Cut into 1in pieces, throw on skewer, and marinade overnight https://thedomesticman.com/ (47:52) Different pig parts and how to eat them Different states process meat differently so you may not see them at your farmers market Pig Snout is very collagen rich and is like eating skin Best roasted or fried Jowl (also called head bacon or jowl bacon) Muscle meat like pork belly Roasting is great start Smoking the jowl is DELICIOUS!!! Whole Head Best to take to the butcher or farmer who can help process it for you Head cheese Turns into more meaty texture instead of organ meat texture Brains Scrambled brain and eggs Precook brains (boil) in acidified water (vinegar and salt) and mix with eggs Same texture as eggs so you don’t even know it’s there! Neck Roast Collagen rich part of the pig Can be used in broth/pot roast and it is delicious! Play with the flavors and find what works for you Family won’t even know because it’s muscle meat Tongue Boil or slow roast and treat like carnitas/tacos and kids LOVE IT! Organ Meats Parts you can combine with other things to taste better Spleen Sweetbreads (organ meat from the thymus gland and pancreas) Boiled, cut and deep fried Liver Like eating with granny smith apples when you make like a mousse Gravy!! Subtle texture that can be blended into leftover soups and broths Burgers 2lbs ground beef mixed with 1lb liver Take from frozen, let it thaw for an hour and then box grate 425 degrees for 15 minutes in the oven Alpaca liver is the best Sarah has ever had and would eat it straight out the frying pan!! These foods are extremely nutrient dense and soooo good for you If you have a deficiency in one of your organs eating more liver (or kidney) may help because it has the nutrients your body needs for improved function Stick with it because you may start to feel really good eating these foods and you just might LOVE IT Tripe, Stomach, and food processing organs Chinese preparation is the best for Sarah Ex: Dim Sum If you can buy already prepared that might be the best way to start (78:50) Closing New record for longest episode!! Stacy is having a great time traveling in Europe Stacy’s son is looking forward to trying snail but doesn’t want to know that’s what it is before he has it! Hope this show has inspired you to try something new Doing it for your health, respecting the animals, and the earth!

Resources https://thedomesticman.com/ http://realeverything.com/beyond-bacon/ http://www.buffalogal.com/ https://www.thepaleomom.com/books/paleo-approach-cookbook/                  

Episode 346: Can you have a healthy gut if you don't eat paleo?

Apr 4, 2019 01:00:42

Description:

In this week's episode, Stacy and Sarah.............................................. Listen to find out!

 

 

If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 346: April 5th Sponsored by Just Thrive - Can you have a healthy gut if you don't eat paleo? (0:00) Intro Sarah LOVES to keep track of our episodes by simply adding a “1” to the last episode number! How awesome is that?!? A big thank you to all our listeners last week, thank you for hanging in there with me and being supportive because I know I went a little deep Not sure why sharing personal information gives such a fear of judgement Realizing people’s opinion of you doesn’t matter Are you happy with the choices in your life? Super excited for our upcoming trip when the kids are out of school Been finding some really eco-friendly and sustainable RV’s! Will keep you update to date on all the fun things we are doing while on the road! THE PODCASTS WILL STILL CONTINUE WEEKLY! Excited to move forward with new freedom in the fall We’ve developed a really interesting relationship with our listeners and followers who have been with us for years but at the same time we are regular people who have regular lives Same challenges of rushing from one place to another, trying to find work-life balance It’s unusual for us to still share our vulnerability and window into our real lives and it is scary when the internet can be a hostile place But we love our listeners and readers who come back week after week and make being real a priority Really brave for Stacy to show her vulnerabilities and it helps our readers and listeners become part of our community rather than our “fans” or “tribe” We want to inspire and be inspired by those that are sharing and overcoming in their daily lives Last week was reminder that we still struggle with the idea of being accepted and not judged but worked through it and it’s all good!

 

(9:30) Special Show Sponsor Thrive Probiotic Sarah uses and loves Thrive Probiotics! https://thriveprobiotic.com/thepaleoview Special Deal: 15% off with code PALEOVIEW15 You can purchase bundles and still use our code! Such a powerful took and doesn’t have to be refrigerated WE LOVE SCIENCE and this product has lots of it Stacy was hesitant to use because it’s not refrigerated after being told it’s not “alive” if not Thrive uses soil-based probiotics and research confirms it can have up to 1,000 times more survival than other probiotics Genuinely feel a difference when take this product…less sugar cravings and only ONE PILL A DAY!!! Sarah’s 12-year-old daughter with hormonal acne takes Thrive Probiotics and it has helped. We can tell the next morning if she forgot to take the probiotic GUT HEALTH MATTERS Thrive has scientific measures and is leading the way with clinical trials validating strains 15 different ongoing trials right now and some have been published! First probiotic shown to reduce leaky gut!

 

(14:12) Listener Question from Teressa I've been eating flour, dairy, and sugar my whole life. I now take a probiotic and eat fermented foods when I can but my gut is still not good. I can feel it, smell it and see it in my bowels. They are mushy and not formed (sorry for the tmi!) what can I do to heal my gut? I'm not sure simply adopting the paleo approach will heal me...? We know that digestion/gut health shows when you go to the bathroom. Shout out to Teressa for recognizing that something is a little off Check out Bristol Tool Form Scale in Paleo Principle and The Paleo Approach This is important because while you may think you are healthy you may still have all kinds of nutritional deficiencies and hormonal imbalances Taking a probiotic and eating fermented foods is a great place to start! If you have an overgrowth of bad bacteria from years of not so great food choices, probiotics and fermented food will have a hard time fighting the bad bacteria on its own Important to understand core of the problem and what you are trying to solve Ultimately you have to give your gut bacteria the food it needs to feed healthy bacteria and starve the bad ones Unfortunately, bad bacteria like delicious and refined foods You have to figure out how to still eat the foods you love that doesn’t contribute to upset tummy Teressa YOU GOT THIS!!! Nothing bad can come from these changes of eating more veggies

 

(20:24) Sarah Shares Some Science Behind It All 60% of composition of gut bacteria is determined my food we eat Remaining 40% determined by everything else! Sleep Stress Management Activity Probiotic exposure Medications/Vitamin D Toxin/Pesticide exposure Taking a probiotic alone helps but what we eat has a larger impact to correct and balance gut bacteria Autoimmue Protocol is designed for those treating severe chronic autoimmue disease Starts ridged and then becomes flexible because it’s designed to maximize healing

 

(23:53) Paleo Community Dogma You don’t need to go to the super ridged models to treat issues like Teressa’s and everybody else eating a Western Diet If you ate a big of rice you didn’t fall off the wagon! We need to stop the rule based way of approaching diet when it comes to healthy habits Do some reading, understand the why and understand the themes Nutrient Density: Eating nutrient dense foods and getting all not needing to supplement because we get them from foods. Seafood is really really important High Vegetable Content: Every science study says the more veggies we eat the better Lifestyle choices: Sleep, activity, stress, etc No scientific study that says everybody needs to be gluten free forever to be healthy This doesn’t mean that gluten is a health promoting food Most are devoid of nutrients, high in bad fats and simple carbs For those that gluten is toxic to you shouldn’t include it Fair amount of society could tolerate some gluten here and there is other aspects of healthy living were dialed in a little better We need to take a step back from the “you’re not paleo if you eat this” If lifelong health is the goal, we need to make our choices sustainable and something we can keep up with Be realistic in goals and keep eye on the prize. Stay dedicated and take baby steps if needed Sometimes you have to take out foods in combination to feel relief Sarah had to take out gluten AND dairy together and got MAGICAL RELIEF!!

 

(27:17) Be Successful If lifelong health is the goal, we need to make our choices sustainable and something we can keep up with Be realistic in goals and keep eye on the prize. Stay dedicated and take baby steps if needed Sometimes you must take out foods in combination to feel relief Sarah had to take out gluten AND dairy together and got MAGICAL RELIEF!! Give it time You may have to take out something for 30-90 days until you feel relief because your body has built up such an amount of inflammation. Be patient There’s no harm in giving something up Yes, we smell the goodies in the mall, but we know it’s just not a good choice for your personal health When you feel good who needs the other stuff?!?! These foods are engineered to be addictive Food manufactures have no incentive to make food healthy AND delicious Manufactures are beginning to use healthier ingredients that are satisfying, delicious and not addicting Find a buddy to work with, stay accountable and create a safe space to help you focus on your health Find your WHY Know you are doing this for yourself not anybody else Yes, it may be tough, but YOU CAN DO THIS!

 

(39:24) What Teressa (AND YOU) can do to improve Gut Health with the Gut Health Menu Animal form of Vitamin A Red meats, Organ meats (highest source), seafood Vitamin D Get tested, use at home testing kit, and talk to your doctor to determine current levels and see where you are now Retest in 3 months Above 100 is dangerous and below 30 is extremely low Zinc Beneficial for gut barrier and gut microbiome Fiber Main food for gut bacteria Love fruit and vegetable fiber not so much grain 8 or more servings a day is ideal Thousands of different type of fiber Eat from whole foods and not supplements Walnuts and mushrooms are really good for the gut! Fats Body loves Omega 3 (seafood) and high quality Olive Oil Look for high quality olive oil in a dark container Protein FISH FISH FISH…the gut loves fish!! Chicken/Pork Red meat Casein (dairy, cheese) and soy protein are terrible for the gut Pea protein is good for the gut! Phytochemicals Fresh fruits, veggies, herbs Green and black tea Dark chocolate Coffee Can have negative response in some people Honey B Vitamins Probiotic foods Kumbucha, water kefir, sauerkraut, Just Thrive Probiotic 8+ hours of sleep Better stress management Meditating, spending time outside, going for a walk, playing with dog, etc Being active but not overtraining Don’t train to exhaustion and give yourself rest days

 

(52:00) In closing Different things can impact gut health and if you have continued issues you should work with a medical professional to help call out specific areas you might need to work on Stacy did it and it was extremely helpful and healing! Huge shout out to our podcast sponsor Just Thrive Probiotics Stable enough to cook with!! You can open the capsule and hide in muffins or smoothie! Make sure you head on over to https://thriveprobiotic.com/thepaleoview and get your 15% off with the code PALEOVIEW15 Get a bundle and receive a discount on top of the 15% off Teressa YOU CAN DO THIS!!!!!!

Resources https://www.thepaleomom.com/5-gut-health-tests-you-can-do-at-home/ https://www.thepaleomom.com/podcast-carb-intolerance/ https://www.thepaleomom.com/tpv-podcast-episode-268-know-gut-health/          

Episode 345: Stacy's BIG News

Mar 29, 2019 39:05

Description:

In this week's episode, Stacy and Sarah.............................................. Listen to find out!

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 345: Stacy's BIG News (0:00) Intro Super excited about the news to share today! Stacy doesn't mind if we jump ahead to this exciting news Sarah is worked up about (2:30) Beauty Counter Anniversary March March 4, 2018 Stacy marched forth in support of Beauty Counter's annual anniversary on Capital Hill in DC to support better personal care products Health Protective Safety Laws for everybody! Got together with different local people and met with local legislators to talk about personal care product safety act that we talked about last year but it died in Committee (3:53) FDA, Claire's, Justice and asbestos FDA recently put out notice that they would like more support after 3rd party testing on some beauty products at Claire's and Justice Results showed that some products contained asbestos, a known carcinogen – marketed to and targeting children!!! FDA statement:The law governing the FDA’s oversight of cosmetic products — have not been updated since it was first enacted in 1938. The current law does not require cosmetics to be reviewed and approved by the FDA prior to being sold to American consumers. There are reasons why the FD&C Act doesn’t require prior approval of cosmetics before marketing… This means that ultimately a cosmetic manufacturer can decide if they’d like to test their product for safety and register it with the FDA. To be clear, there are currently no legal requirements for any cosmetic manufacturer marketing products to American consumers to test their products for safety.Tests confirmed the presence of asbestos in three of the product samples collected from Claire’s and one sample collected from Justice. All suspect Justice products, including the one testing positive for asbestos, were previously recalled from the market in 2017. The FDA issued a Safety Alert today warning consumers to not use three of Claire’s products: Claire’s Eye Shadows – Batch No/Lot No: 08/17; Claire’s Compact Powder – Batch No/Lot No: 07/15; and, Claire’s Contour Palette – Batch No/Lot No: 04/17 because they tested positive for asbestos.The FDA requested that Claire’s recall the products because they should not be used by consumers. Claire’s has refused to comply with the FDA’s request, and the agency does not have authority to mandate a recall. The FDA is therefore warning consumers not to use these products and will continue to communicate our safety concerns about them. Read the full statement from the FDA here. Kudos to Justice for recalling those products when 3rd party results were released! Claire's didn't recall all of their products. FDA warning consumers not to buy makeup from Claire's FDA needs us to take action because they know this is wrong. We need to tell representatives that we in America deserve better. Products are banned in Europe, Canada, and other countries but not in America. The FDA does not have the ability to recall products, they must ask a brand to voluntarily recall items. Children are putting asbestos powder on their faces! Problematic because it's absorbed through the lungs Have you asked your representatives to support the Personal Care Product Safety Act (S.1113) yet? This bill is currently in committees for review – it’s SO IMPORTANT to tell your legislators to support this bill! Text Better Beauty to______________ and it will give you a short form to fill out that will go to your representatives asking them to support the Personal Care Product Safety Act Will be able to enforce recalls if they act does what it's supposed to do! Health and Wellness coincides with Legislation Relationship between corporations and consumers would be adequate to have products be high quality and not potentially carcinogenic. We need to empower the FDA with the ability to test cosmetics, personal care products, cleaning products and enforce basic safety requirements! We should not be exposed to these toxins! It should be easy to see that this is a problem that needs to be fixed and it's frustrating that it isn't Recent case where Johnson & Johnson had to pay millions of dollars for knowing that asbestos was in their powder and continuing to sell it Caused Ovarian Cancer because people were using it daily per the instructions FDA wouldn't have known to recall if a MOM hadn't done her own 3rd party testing and then informed the FDA Most consumers have no idea what to check for and are assuming that the government is protecting them even though the law hasn't been updated since 1938. 81 YEARS AGO (14:35) Stacy's transition from Food Blogger to Beauty Blogger After a lifting injury Stacy trained 3hrs a day, 3 times a week and found a new passion. It was a community, it was important, and connected to a different side of the health community that was really special and had not thought of. Learning to love and accept yourself for who you are and still want to make changes and be your best self Stacy had a void after a death in the family and connected to a new community with Safer Skincare and Clean Cosmetics Thinks of this as another arm of this health movement So many things affect our health not just food and lifestyle choices Positive outcome after such a traumatic injury and helped take Stacy out of a dark place Become a part of incredible community with Beauty Counter Family Part of the leadership team that works with 300 women who advocate for safer skincare and cleaner cosmetics including products they sell but also products for those that don't have the means to buy certain products Become more passionate about this business than anticipated!! Amazing community, family, and successful business Wrote 3 cookbooks when she was Paleo but never had the stability to make that a career (19:00) The Big Announcement!! This week was last week for Stacy working at her corporate job! Really big deal and really nervous Thanks to listeners who supported Stacy and Sarah in these endeavors from purchasing cookbooks to shopping Beauty Counter to supporting podcast sponsors Became stretched to the max and had to make a decision to either pull back on a new passion and new family or run with it and see where it will take me This summer focused on outside of corporate America and making this summer the summer of Stacy Will be able to travel because you can travel and do this work!! Taking Penny and the boys all over the country in an RV!!!! Spending time bonding as a family Telling the listeners first and thankful for your support over the year This was not an easy decision, vulnerability in sharing that this thing that started as a hobby and became a passion going to be able to support my family and wondering will it be fulling enough when you leave your corporate job Impressive, brave, and inspirational to watch Stacy go through this journey and make this difficult choice that would have scared most people! Able to focus on better work life balance, better self-care , more family time and things that are important but have been a struggle Sarah and the team wish Stacy the best and by the end of this summer Stacy will know if this choice will work for her and her family! The future may be a hybrid of the two worlds but taking this summer to figure it out Listeners thanks so much for your support. Sarah will be asking about traveling recommendations on social media and will be taking name suggestions on the summer RV and how to be successful on the road when traveling!! (29:15) Upcoming Travel Going to Europe next week for 3 weeks, back at the end of April, then leave on RV in middle of June Excited for what the future holds and the opportunity to do it If the listeners have a bucket list item don't be afraid to go after it, you have to step outside of your comfort zone and follow your passion to make things happen It is nerve-wracking, it is scary but we have to go after them (31:33) What really matters What really matters are the memories we want to create Won't regret spending the summer traveling in an RV with the family Will regret the things not done or sticking with something because it feels like the appropriate professional mature decision to make As nerve-wracking as it may be this is something that has to be done Thanks to Sarah for being a supportive role model and showing Stacy that this could be done We are so excited to watch Stacy's journey over the next few months Excited for more rants and epiphanies that our listeners love!! Water Aerobics and Sleep are priorities! (35:22) In closing Follow the FDA's warning suggesting consumers not use the products that contain asbestos Be thoughtful and mindful in all areas of your life Not bringing cloth napkins on the RV! How can listeners make sure their children aren't exposed to these harmful products Stacy recommends you check out the EWG app. Free app to scan products in house and will tell you the safety level Replace most problematic items first Don't let perfection be the enemy of the good Each change that you make is progress towards living a healthier life Visit RealEverything.com has all information about Beauty Counter, Ebooks, Skincare Consultations, etc. Have a wonderful week and thanks for listening!!! We love your questions and we want to hear from you! There's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening.

Resources

EWG’s Healthy Living App

Read the full statement from the FDA here. FDA Safety Alert  

Episode 344: Nutrients and Personal Care for Pre-teens and Acne-prone Skin

Mar 22, 2019 58:25

Description:

The Paleo View Podcast Episode 344 In this week's episode, Stacy and Sarah answer a listener question about how to treat acne naturally, especially in kids going through puberty. What should they be eating? What skincare products are the best? And what nutrients are best for acne? Listen to find out!

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 344: Nutrients and Personal Care for Pre-teens and Acne-prone Skin (0:00) Intro After all the crazy schedules and travel, The Paleo View Podcast is back to the norm, doing weekly episodes using an outline and everything! A huge thanks to our amazing episode sponsor, Joovv! Their red light therapy lights are at-home devices that deliver the same amount of energy at the same wavelengths that used to be only available at medi-spas. To learn more about the incredible benefits of red light therapy, check out our past episode TPV Podcast, Episode 315: The Scoop on Red Light and Infrared Therapy Sarah has been using hers for almost 2 years and she notices when she goes without for more than a couple days. Joovv is the perfect combo of science plus an incredible personal experience! Stacy has also had positive results with her Joovv red light! Joovv's red light therapy units are Bluetooth enabled, they work with Alexa, and they're modular! To check them out, head on over to joovv.com/paleoview! (9:00) Listener question Hi Sarah, I wonder if you might have some advice on diet and possible supplements for girls going through puberty? My 11yr old is suddenly experiencing lots of pimples on her face. We stick to a mainly paleo/Keto based diet. No wheat or grains and minimal sugar. I am trying to get her to cleanse her face twice a day - this is a slow process.If you have any health info or products specific to puberty please let me know. Stacy says the best thing you can do for acne is to treat it from the inside. Acne isn't just a puberty problem - it can be a problem all through life. There are different triggers for different people, ranging from different foods to simply not washing. Acne is inflammation so we have to treat it that way. Parents, this can be a lot to take on for a kid so don't let perfect be the enemy of the good. (14:48) Eating for acne-free skin The food that is beneficial for acne is what we talk about the show all the time. Get your nutrients in adequate quantities from food! Eat seafood, organ meats, and a lot of vegetables. Avoid foods that feed bad gut bacteria and compromise gut health. Dial in your vitamin D level (Vitamin D deficiencies can drive a lot of small health problems) Eat plenty of plants for phytochemicals and antioxidants. Because keto doesn't incorporate many plants, it's best to avoid that for acne Root vegetables, like sweet potato, are fantastic for the gut microbiome Every vegetable family feeds a different group of beneficial bacteria. This includes eating both the raw and cooked forms. Probiotic supplements can be very helpful. Acne is caused by normal shifts, which is normal! Hormonal shifts can increase inflammation in the skin They increase oil production in the pores (sebum), which increases the likelihood of pores getting clogged by skin cells This creates the perfect environment for the production of acne-causing bacteria called Propionibacterium acnes Yes, diet and gut health are important, but for most kids it won't be everything. It will likely improve it, but won't make it go away entirely. (29:16) How to treat acne with a skincare routine The conventional treatments are really harsh, chemical treatments which dry out the skin and drive inflammation. General vitamins for skin health: Vitamin A Vitamin C Vitamin D Vitamin E Selenium Zinc DHA &EPA Flavonoids Glycine These are found in foods like seafood, avocadoes, olives, fresh fruits and vegetables, green tea, broth or collagen, and organ meat. Stacy has dealt with skin issues and acne her entire life. Stacy notices when she manages her inflammation it makes a huge difference in her acne. For Stacy's son Cole, using a toner has been very beneficial. A toner is what you use after washing your face because it protects the skin. The two toner pads that have worked really well for him are the Beautycounter Anti-aging toner pads and the new men's line, Counterman toner pads. It's important to determine what type of acne your pre-teen has: oily skin, dry skin, or hormonal acne. If you use a skincare line that's not right for your type of acne it could cause more problems. Stacy's other son, Finn, finds that using a cleansing balm works really well for him. It's a type of moisturizer that you can either wash off or leave on. Stacy uses a product called Dew Skin, which contains zinc, a mineral that helps fight acne. Charcoal-based products can also be very beneficial for acne. (42:40) 4 nutrients that specifically reduce acne Deficiency of these four vitamins (A, D, E, and Zinc) has been linked to acne. Vitamin A Retinoids are the most effective treatment for acne because of their ability to regenerate and heal the skin rapidly so that you quickly have fresh skin. Anything that's animal fat-based (like a tallow balm) will have vitamin A. A great whole food source of Vitamin A is beef liver capsules. Be careful of supplementing with vitamin A because it can cause Vitamin A toxicity and weaken your skin's ability to protect itself. Vitamin D Deficiency is linked with acne. There's no evidence that topical vitamin D is particularly helpful. Topical creams like an animal fat-based balm or a cream with mushroom extract. Get your vitamin D levels tested, supplement appropriately, and then retest. Vitamin E Studies show both topical and supplementation is effective. In all studies, it was used in conjunction with other acne-preventing ingredients. Zinc Studies show addressing zinc deficiency is very important. Zinc is important for gut barrier and microbiome health, immune health, and skin health. Topical zinc can help reduce inflammation in the skin, specifically zinc oxide or non-nano zinc. Stacy says to encourage your teen to do something. The approach she takes is asking "would you like help with that?" Stacy specializes in safer skincare so if you would like help determining your skin type and finding the best products, get in touch with her! She'd be happy to help you out. There are also a lot of studies that show red light therapy is very effective at treating the root of acne. It helps normalize sebum production, improve the cellular health of the skin, and reduces inflammation in the skin. The studies that show the greatest effects use the same wavelengths and energy deposition as Joovv. Sarah used to gets a couple zits at the same time every month, but since using her Joovv regularly, she now only gets a few a year (mainly when stressed or eating sugar). It can be challenging to get your kid to stand still in front of red light for 10-20 minutes, but it's so worth it! Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening.

Resources TPV Podcast, Episode 140: The Danger of Ketogenic Diets TPV Podcast, Episode 326: The Olive Oil-cast! TPV Podcast, Episode 328: The Amazing Health Benefits of Drinking Tea TPV Podcast, Episode 302: Is Blue Light Harmful and What Should I Do?

Episode 343: Nutritional Therapy Association Conference Check-In Show

Mar 15, 2019 42:10

Description:

the paleo view podcast episode 343 nta check in show  

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 343: Nutritional Therapy Association Conference Check-In Show (0:00) Intro Stacy is wet (because she just did water aerobics) and Sarah can't stop laughing. Stacy just lathered herself in Vitamin C cream (hopefully to combat the effects of pool water chlorine) and she's wondering if that's actually effective. Sarah isn't sure! And she's more than happy to admit that she doesn't know the answer! Stacy is making a list of topics like this for future podcast episodes (4:57) Sarah dishes on her keynote (and more!) at the NTA Conference This is Sarah's third presentation at an NTA (Nutritional Therapy Association) conference, but this was by far the biggest audience with 800 or so attendees These conferences are for NTPs (Nutritional Therapy Practitioners) and NTCs (Nutritional Therapy Consultants) who have graduated from the NTA program and have a solid foundation in nutrition and health. Sarah's keynote was on the gut microbiome and she had a blast sharing it with practitioners because she totally got to nerd out! When Sarah references a year, take it with a grain of salt because she's not great with time One thing that stood out this year was the number of exhibitors. Sarah loves seeing her favorite brands, but also discovering new brands and meeting their owners so she can bring you more awesome products that will benefit you! Stacy often gets asked if she recommends attending wellness conferences like this. She says there are a couple of things to consider: Is it the right conference for you? For example, if you're not an NTP, NTC, or health practitioner, there might be a better fit for you than the NTA conference What do you want to get out of the conference experience? Education? Business connections? Unfortunately, Sarah's NTA keynote will not be available online, however, she will do a similar presentation at this year's PaleoFX! (23:27) The NTA Panel on Sunday This panel was moderated by Mickey Trescott (on the podcast two weeks ago) and featured Angie Alt, Dr. Rob Abbott, Dr. Gauree Konijeti, and Sarah. These two clinicians have really led the research on using the Autoimmune Protocols to treat Autoimmune disease. The panel discussed scientific evidence, how we approach therapies that are supported by science vs disproven by science. Sarah enjoyed talking about the need to stay rooted in scientific evidence in order to effectively educate people. When we start to let pseudo-science creep in, we undermine the validity of the much more important messaging we're doing. However, it's important to acknowledge that we don't know everything and there are a lot of unanswered questions. When we're faced with evidence that disproves theories, we need to be open to that evidence. We need to be cautious of our tribalism and not dismissing things because they don't agree with our beliefs. 8 people told Sarah it was the best NTA panel they'd ever seen! Sarah wants to give a shout out to Mickey and Angie for a very well thought out panel! There were great discussions about how functional medicine and nutritional therapy interface. (36:05) Check out Sarah's special issue of Paleo Magazine, The Autoimmune Protocol Guide! The only way to get this special issue is to buy it in stores like Whole Foods, Barnes & Nobles, or other local health food stores (this issue is not included as part of your Paleo Mag subscription). Here the magazine-finder Sarah mentioned: http://magfinder.magnetdata.net This issue includes everything you need to know to get started on the Autoimmune Protocol in one place! Only available while supplies last so don't wait to get your copy! Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening.

 

Episode 342: Travel, School Lunches, and Portable Snacks

Mar 7, 2019 55:32

Description:

The Paleo View Episode 342 travel, school lunches, and portable snacks In this episode, Sarah and Stacy are answering not one, but two listener questions, tackling healthy travel, school lunches, and portable snacks. They're sharing their tried and true tips for how to keep their families feeling good while traveling internationally, the paleo-friendly snacks they pack in their kids lunches, and you'll learn if European bread really is safe!

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 342: Travel, School Lunches, and Portable Snacks (0:00) Intro Sarah is headed to the Nutritional Therapy Association annual conference where she will be a keynote speaker, so they're recording this episode a little earlier than usual. This week we're talking about something Sarah and Stacy have been doing a lot of recently: staying AIP while traveling. A big shout out to this week's episode sponsor and Stacy's favorite food, Chomps! Both Stacy and her boys love them! In fact, Stacy's boys did a quick PSA for Chomps! Chomps is a 100% clean, on the go meat stick that has 9-10g of protein per stick and real food ingredients. Amazing news: Chomps is launching two AIP-friendly flavors in March: Italian Style Beef and Sea Salt Beef! Sarah was involved with the creation of these flavors so you can be sure they're 100% AIP-approved. If you're not ordering them by the case (like Stacy), you can pick them up at Trader Joe's! Go to Chomps.com/PaleoView and use code THEPALEOVIEW for 20% off and free shipping! (8:36) Two listener questions Hannah says:"My family and I are planning our first international trip since the boys were born. We are planning a trip to Europe (Lisbon, Portugal specifically) and would love your advice on a paleo approach to international travel. What are your recommendations on sleep schedules, exercise, and eating (of course!) while traveling internationally. I have heard that grains in Europe (including wheat) are not modified in the same way they are in the U.S., and am wondering if we could break our paleo "template" to try some local specialties, without risking a health crisis. I love your show and faithfully listen every week while shuttling the boys to various commitments. I think I will be officially starstruck if my question makes it on your show." Susan says:"Hi ladies! We’re pretty new to Paleo and I’ve found your podcast to be an awesome resource. I’m sorry if you’ve covered this topic before. My son is currently in a half-day preschool, so he eats lunch at home. But, he’ll be starting kindergarten in the fall. I know that there won’t be much he can eat at the school cafeteria so I’m wondering what to pack for his lunches and classroom snacks so that he doesn’t feel different from the other kids." (10:33) Portable healthy foods For Stacy, it's protein first. Protein is very satiating and it's something that will sustain her and her kids in a healthy way. Portable protein like Chomps is something her family always carries. When traveling, Stacy plans on two meals a day: breakfast and either lunch or dinner. In addition to protein snacks, Stacy also packs convenient snacks like Larabars. She looks for snacks that are lightweight, non-bulky. She tries to stay in an Airbnb or somewhere that has a kitchen so they have to option to cook meals. Sarah agrees. She keeps Chomps in her purse or when traveling, in her suitcase, so she has a protein snack handy. Fruits and nuts, are easy to find when you're out and about. Pre-packaged snacks are better for international travel. For school lunches, Sarah always starts with a protein and builds the lunch from there. (20:58) Kid-friendly healthy school snacks and lunches If you have a kid who's having a tough time transitioning and is worried about what other kids will think about their food, there are "real food" packaged foods you can use to transition them. Start by swapping out the packaged foods for healthy packaged foods then slowly start to swap out one healthy packaged food at a time for real foods. Stacy's boys really enjoy Chomps, Larabars (not safe for nut-free classrooms), and fruit snacks. Read the ingredients, avoid added sugar. Sarah and her kids love Veggie Go's fruit/veggie strips. You can find these healthy snacks at ShopAIP.com, OneStopPaleoShop.com, and BarefootProvisions.com Empower your kids by letting them choose the snacks they want! Give them a $20 budget, pull up one of those online shops, and let them choose the healthy snacks. Sarah focuses on protein snacks for her kids. They noticed that Larabars on their own was too much sugar so these days, she'll pack a Chomps with sliced apple. Hard apples like Fuji apples or grapes, strawberries, blueberries, and blackberries keep really well in a lunchbox. Communication is key! Communicate with your kids and be willing to troubleshoot and adapt. (31:25) Scheduling wellness into your travel Stacy has a big cruise coming up, but she's been strategic about it. She tries to do direct flights (versus layovers) to avoid extra security checkpoints and added stress. Unfortunately, it is a red eye, but she's bringing melatonin to help everyone sleep. When flying internationally, meals are often included and these days you can choose allergen-friendly meals. If you don't have the option to choose, call the airline after booking to ask for a gluten-free meal. Sarah says bring entertainment (books, colored pencils, devices, etc) and anything that will help you or your kids sleep. Do your best to anticipate problems and plan for it. This doesn't always work so just do your best! (43:34) Eating wheat in Europe Some people do really well with European bread. Europeans use an older variety of grain that hasn't been modified as much. It contains about the same amount of gluten, but the difference is in the trypsin amylase inhibitors. Our modern varieties of wheat have about 100x more than the heirloom varieties in Europe. Sourdough has been fermented longer which makes it a better option. This is a very individual choice. If you do get sick that's going to put a damper on your trip. When traveling, your body is less stressed which means you'll be digesting food better! Europeans are very accommodating of gluten-free diets. Stock up on allergen cards in every language so you can clearly articulate your needs. Thanks again to our episode sponsor, Chomps! Stock up at Chomps.com/PaleoView and use code THEPALEOVIEW for 20% off and free shipping! Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening. Resources

Paleo To Go Ebook Travel Ideas: Paleo snacks and fun car games!

Episode 341: Mickey Trescott of Autoimmune Wellness

Mar 1, 2019 36:41

Description:

The Paleo View Podcast Episode 341 Mickey Trescott of Autoimmune Wellness

In this episode, Sarah and Stacy welcome special guest, Mickey Trescott of Autoimmune Wellness, for a conversation about how far the Autoimmune Protocol has come, the new AIP-specific clinical trials, and where the movement is today.

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 341: Mickey Trescott of Autoimmune Wellness (0:00) Intro Please welcome special guest, Mickey Trescott of Autoimmune Wellness! Mickey has a new book coming out titled The Nutrient Dense Kitchen. With the explosion of the Autoimmune community in the past couple years, Mickey has noticed there's been a loss of focus on nutrient density. Mickey wrote this book to be approachable with a lot of nutrient dense recipes so you don't have to be afraid of food. You can change your health by what you put on your plate! Sarah is super excited about Mickey's new cookbook! It's gorgeous and she and her children are already bookmarking recipes they want to try. (5:11) AIP Then Mickey and Sarah were two of the first handful of people to do the autoimmune diet. Sarah first gave it a try in 2011, just 4 months after discovering the Paleo Diet. Mickey first found the Autoimmune Diet after seeing Dr. Terry Wahls' TEDx presentation on how she manages MS with diet and lifestyle. At that time there were just a few mentions of the autoimmune protocol - one page in Robb Wolf's book The Paleo Solution and half a page in Loren Cordain's The Paleo Diet. Funny thing is, the food recommendations on each of these lists didn't even match up, it was such a new idea. Stacy remembers back in the day people didn't even know what nightshades are! (15:15) AIP Clinical Trials There are now clinical trials which are beginning to bring medical awareness to the autoimmune protocol. Mickey and her partner at Autoimmune Wellness, Angie Alt, are working with researchers on AIP clinical trials. Mickey, Angie, and Sarah have co-created and co-teach the AIP Certified Coach Practitioner Training Program, an advanced training for practitioners across the spectrum of both natural and conventional healthcare. Up til now, evidence that AIP works has just been anecdotal. The study Mickey and Angie are involved with showed a 73% improvement in remission in just 6 weeks! It was an 11 week study. The first 6 weeks, patients did Angie's SAD to AIP in 6 program (which transitions people into the AIP diet). Then they stayed on the AIP diet for the next 5 weeks. They were given copies of The Paleo Approach and The Autoimmune Wellness Handbook as their two main resources. 73% of patients were in full clinical remission by the time they finished transitioning to the autoimmune protocol in week 6 and maintained it. Mickey says the most powerful takeaway was that these people were not newly diagnosed. They'd been living with an autoimmune disease for an average of 19 years and many of them had failed biologic treatment. The 27% of people who didn't achieve remission still had quantifiable improvement, but didn't achieve remission. More studies on quality of life and gut microbiome health are coming. They've also partnered with Dr. Rob Abbott for a study on Hashimoto's. They crowd-funded this study thanks to the AIP community! AIP has always been more than a fad diet because it's based on science and logic. (23:50) AIP today This movement has grown thanks to the people who've done it! There are over 100 AIP bloggers today. Thousands have told their doctors about their results on AIP. It has a powerful snowball effect! Sarah guesses there are at least a million people out there who have a connection to AIP. It's thanks to everyone who has done AIP that there are now more options on the grocery and in restaurants. One of the most special things about AIP is the community - and they're all over the world! Get online and find an AIP group today! Pick up a copy of Mickey's new AIP-friendly book, The Nutrient Dense Kitchen, online or in stores today! Sarah says a big thank you to Mickey and Angie for all their incredible work in the AIP community. Connect with Mickey at www.autoimmunewellness.com! Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening.

Episode 340: The Paleo Mom Workshop

Feb 22, 2019 33:35

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the paleo view podcast episode 340 the paleo mom workshop In this episode, Sarah shares her incredible experience at the first ever Paleo Mom Workshop! She shares her highlights,

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 340: The Paleo Mom Workshop (0:00) Intro Sarah still has a voice after her epic Workshop and Retreat at 1440 Multiversity! Sarah says it was an incredible experience. The location, 1440 Multiversity, was amazing. They were steps from a redwood forest! The food was incredible - tons of vegetables, delicious coffee, plenty to eat. The presentation stage was gorgeous. Good news! Sarah will be doing another retreat next year so if you missed out, stay tuned for more on that. Participants were able to take advantage of free classes like yoga and tai chi between Sarah's lectures. And Sarah says the people were the best part. It's so special to connect with her community and see them connecting with each other. Attendees had 3 major highlights: 1. The new info Sarah presented (a lot of which isn't even on her blog) 2. Being able to go somewhere and eat 100% AIP food 3. The community and connections that were made Sarah can sum it up in one word: "Profound" (14:50) Sarah's top 3 picks for information nuggets If you wished you were there, Sarah had a film crew record all the sessions which means a virtual version of the workshop will be available for purchase on her website! Keep an eye out for that in the next couple weeks. 1. Sarah did a deep dive into gut microbiome health. Most of this info hasn't been shared anywhere yet. The one that got the cheers was dark chocolate! The polyphenols in cacao support the growth of good bacteria and inhibit the bad. 2. Sarah did a presentation on healthy weight loss and maintenance. Here are the major takeaways: Eat at a modest caloric deficit Get 30% of calories from protein, 30-40% carbs, and 30-40% healthy fats Lots of vegetables and fiber Lots of sleep Hydration Dial in Vitamin D status Exercise - even just get a getting a walk is one of the best appetite regulators Distracted eating: if you eat while in front of a screen, you'll eat more and you'll eat more later in the day. Family meals or eating socially don't qualify as distracted eating. 3. The overall arch of the presentations: History of nutrition science Impact of scientific studies and how to understand them Foundations of health (diet and lifestyle) Modifying the foundations for different chronic diseases Microbiome Healthy weight loss The problem with fad diets and how to troubleshoot How our health choices translate to the environment and global sustainability (25:20) Wrap up Stacy reunited with her local paleo community this weekend! Russ Crandall, from The Domestic Man, has a new book coming out which Stacy is very excited for! Keep an eye out for that! Regarding chocolate, the benefits are in the cacao so the higher the chocolate percentage the better. Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening.

Episode 339: Healthiest Houseplants that Detoxify and Purify Our Air

Feb 15, 2019 01:05:00

Description:

the paleo view podcast episode 339 healthiest houseplants that detoxify and purify air In this episode, Stacy and Sarah share why you need houseplants, the health-harming toxins they protect against, the best houseplants for air purification and detoxification (especially if you have pets and a black thumb), and tips for keeping them alive.

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 339: Healthiest Houseplants that Detoxify and Purify Our Air (0:00) Intro Stacy prepared a record number of notes for today's podcast topic - 24 pages! Sarah is putting the finishing touches on the slides for her event this weekend, ThePaleoMom Workshop and Retreat at 1440 Multiversity! Today's topic: houseplants! FYI, "houseplants" is one word! That's something Stacy learned preparing for this show. Houseplants can act as air purification systems in your home. However, they can be toxic to pets. Stacy A special thanks to this episode's sponsor, Joovv! Joov makes amazing red and near infrared light therapy devices! It's a great tool for detoxifying the body. Red light therapy is great for autoimmune disease, pain management, depression, improved energy, reduced pain, improved skin, and enhanced weight loss. Sarah loves her Joovv red light therapy products! She's been using them for 2 years. She has a Legacy, a Quad, and the brand new JoovvGo. The new JoovvGo is an on-the-go, battery-operated, hand-held red light therapy device perfect for travel and spot treating. Check out their amazing collection of products, along with the new and very affordable JoovvGo, at https://joovv.com/paleoview. (14:20) What's in our air that plants could help purify? In 1989, NASA did a study to figure out how to purify the air for astronauts in space. They screened for the toxins, benzene, formaldehyde, and trichloroethylene. Since then there have been a number of other studies identifying other air toxins including xyelene and ammonia. Benzene is a toxic, volatile, flammable liquid hydrocarbon which is a byproduct of coal. It's an industrial solvent found in most things to do with furniture: paints, varnishes, lacquer thinners. Benzene causes central nervous system damage, bone marrow damage, and is carcinogenic. Stacy notes that there are companies out there who do not use these chemicals. One that Stacy found is Pottery Barn (not an endorsement). Formaldehyde Environmentally, it can be found in the atmosphere, fire smoke, and cigarette smoke (to name a few). Really dangerous when ingested. Vapor can be toxic. Can be managed in small loads. Trichloroethylene A synthetic, volatile, light-sensitive, colorless, liquid that is miscible with organic solvents. Associated with metal because it can be used as a degreaser. In the process of combustion, it can produce irritants and toxic gases, which can lead to liver cancer, kidney cancer, and lymphoma. Considered a human carcinogen. (21:42) Why are plants good detoxifiers and which are best? Photosynthesis! They take in the air for photosynthesis to use carbon dioxide. They trap the toxic chemicals and filter them through their root process. It's largely leafy plants (that don't have a lot of flowers) with a strong root system that are the best purifiers. Stacy and her family started with a Money Tree because it was strong, sturdy, has a good root system, and is hard to kill (Stacy doesn't exactly have a green thumb). Every couple of months they add a new plant. These leafy plants alleviate "sick building" syndrome. Sarah notes that in addition to purifying air, plants also have a calming effect. Check out their podcast episode TPV Podcast, Episode 267: The Benefits of Nature for more on that! Ivy plants make great office plants because they're air purifiers, but they're toxic to pets if eaten. Snake plants are also great air purifiers. They, too, are toxic to pets. Stacy has come up with a workaround to this by putting it on a pedestal in her home, out of reach from pets. What happens to the toxins plants take in? Plants, like us, have microbiomes. The soil also has a microbiome. Bacteria are amazing detoxifiers, so they metabolize the toxic compounds into harmless compounds. In the 1989 NASA study discovered that houseplants made a significant difference in removing VOCs from the air. They tested a number of different factors like leaves, flowers, roots, and that's how they determined the plants with root systems are the best for purification. Sarah notes that in this study, some of these plants could remove up to 90% of benzene in the air in 24 hours. That's incredibly efficient! English Ivy is one such plants that remove up to 90% but beware as it is toxic when ingested. This database on the ASPCA identifies plants that are toxic to pets. (39:55) Purifying houseplants good for pets and a black thumb Stacy has created a list of houseplants that are hard to kill, good for pets, purify, are non-toxic, are more hearty, and do not require full sun. Areca Palm Shown to purify against formaldehyde, xylene and toluene Requires partial shade non-toxic Spider Plant Shown to purify against formaldehyde, xylene and toluene Requires partial to full shade non-toxic Flamingo Lily Shown to purify against formaldehyde, ammonia, xylene and toluene Requires full sun to partial shade Toxic to cats Peace Lily / Aspidistra Shown to purify against benzene, formaldehyde, trichloroethylene, ammonia, xylene and toluene Requires partial to dappled shade Toxic to cats Variegated Snake Plant Shown to purify against benzene, formaldehyde, trichloroethylene, xylene and toluene Requires partial to full shade Toxic to cats and dogs Aloe Vera Shown to purify against benzene and formaldehyde Requires full sun to partial shade Healing properties Toxic to cats and dogs Banana Tree Shown to purify against formaldehyde Requires full sun to partial shade Non-toxic Pachina Money Tree (Scindapsus aureus) Shown to purify against benzene, formaldehyde, trichloroethylene, xylene and toluene Requires partial to full shade Non-toxic Cactus No known purification benefits, but it has a good root system Requires partial to dappled shade Non-toxic Really hard to kill Plants make great gifts! Stacy chooses to include the Snake Plant, ZZ, and Aloe in her home, despite their toxicity for animals, because of their health benefits. All are out of reach of pets and do not "shed" leaves, making them less of a risk for her home - but be mindful about placement for these 3 plants if you have pets. Tips for keeping your plants alive Get plants that have the same watering needs Get plants that do well with having both wet and dry soil Use a plant watering bulb Set a reminder to water the plants Pay attention to sunlight needs and put them in the appropriate place Don't buy plants that are half dead If your plant dies, you're not a failure! The soil is still purifying the air! Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening. Resources

TPV Podcast, Episode 267: The Benefits of Nature Plant Watering Bulb  

Episode 338: Integrative, Functional or Naturopathic?

Feb 7, 2019 58:44

Description:

the paleo view podcast episode 338 integrative functional or naturopathic

In this episode, Sarah and Stacy are clearing the confusion surrounding a common question: what's the difference between integrative, functional, and naturopathic medicine? They're breaking down what makes each of these areas of medicine unique as well as giving their recommendations for how to find the best doctor for you.

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 338: Integrative, Functional or Naturopathic? (0:00) Intro Last week's episode TPV Podcast, Episode 337: What’s the Deal With Celery Juice? is going viral! If you missed it, be sure to check it out! Stacy is recovering from an allergic reaction to accidental gluten consumption. Despite checking with the server to confirm the cracker was gluten-free, it turned out the cracker was not, so Stacy has been suffering through 3 days of achy joints and inflammation. Stacy is preparing for her upcoming event, ThePaleoMom Workshop and Retreat at 1440 Multiversity! It runs February 15 - 17 (over President's Day weekend) Chef-cooked AIP menu with bone broth at every meal (with other options for spouses or plus ones) Sarah will be giving 14.5 hours of seminar over 3 days Free meditation, yoga, qi gong, tai chi classes This retreat is for both newbies and experienced AIP'ers alike (8:30) Listener email from Jessica "Hi Stacy!I am binge listening to yours and Sarah‘s podcast, which I know, you’re sorry, ha ha, and I’m at the episode where you introduce RealEverything.com, and you just gave your email address out, and so that prompted me to just send you an email, which is a long time coming. I just want to say thank you so much for the podcast! It has changed my life in so many ways. I’ve been on and off Paleo for probably about like eight years now, but as I start to learn more of the science, I just find that I am making better decisions and really allowing this to be a lifestyle and not just something I half heartedly do some of the time. I know Sarah would be really happy to hear that :-)Anyway, I could say so much but I really just wanted to say thank you and to let you know that what you guys do really does make a huge difference in peoples lives and in their health, and therefore in living a longer and more for filling life, and so I can’t thank you enough. Literally, in all my spare time I’m listening to the podcast because I just want to absorb as much information as possible and you guys are so thoroughly entertaining that I can think of no better way to spend my free time :-) I wish you and your family the best of luck in everything you do! Jessica" Stacy and Sarah are touched by the kind words! Thank you, Jessica! Stacy says it's easy to get caught up in any negative feedback about the podcast (or so many other things!) so it's really heartwarming to receive listener feedback like this. It's a great reminder to be positive on the internet and in communications, not just negative. Do your best to be a good person! (16:05) Today's topic: the difference between integrative, functional, and naturopathic medicine? Megan asks: "What is the difference between Integrative medicine, Functional Medicine, and Naturopathic medicine? And this is somewhat rhetorical, but why are none of them covered by conventional medical insurance? I am researching alternative medical providers in my area and since none are covered by insurance, I would like to get as much bang for the buck as possible. Any clarification would be appreciated.Also In my search for alternative care, I found several providers offering a "Zyto Advanced Scan" using zyto technology. To put it in a term I have heard Stacy use - is this woo woo?" Side note... go watch James Corden's updated version of Alanis Morissette's "Isn't it Ironic?". Stacy says there is a type of insurance called the Flex Plan which allows you to put money toward certain medical products and services. Sarah notes there's a new health insurance called Knew Health whose mission is to make alternative medicine something that is covered. (21:52) Integrative Medicine This refers to an additional certification through the American Board of Physician Specialities. Integrative medicine is a more holistic approach to medicine. Affirms the importance of the relationship between practitioner and patient Focuses on the whole person Includes diet and lifestyle Emphasizes not just healing, but well-being Additional practices integrated into a doctor's medical practice have high-quality scientific evidence of safety and efficacy Might include alternative therapies like acupuncture, yoga, and massage Integrative medical specifical are MDs who have taken an additional certification. The term is starting to be misused by health care providers so do your research. Look for an "Integrative Medicine Specialist" or "Integrative Medicine Doctor." Make sure they have an MD at the end of their name. (25:45) Functional Medicine Functional medicine is an additional training but is not limited to just medical doctors. Chiropractors, naturopathic doctors, physical therapists, nutritionists, acupuncturists, etc, can all take this additional certification. They can apply functional medicine practices within their scope of practice. Functional medicine itself is very similar to integrative medicine. Integrative medicine is treating the whole person whereas functional medicine is treating the root cause. Functional medicine looks at the different biological systems in the body to identify what the underlying cause is. Instead of giving you a drug to mask symptoms, a functional medicine doctor wants to figure out what's causing this in the first place. A functional medicine practitioner can be an MD but doesn't have to be. Some things are covered by insurance (blood work, for example) but others, like appointments, are not. This model is common with both functional and integrative models. (30:32) Naturopathic doctors Conventionally trained doctors or allopathic doctors go to medical school, then do an internship and residency to specialize. Naturopathic doctors, on the other hand, do a similar training but in a different program. This program has a different philosophy that's centered on using the power of nature in supporting the body's inherent ability to heal. A naturopathic is more limited in the types of drugs they can prescribe. They can order the same tests but may do other tests. They will likely do a wide range of alternative therapies, even the ones that aren't strongly backed by science. (34:31) The Zyto Advanced Scan Sarah and Stacy are calling this one a little "woo woo." The idea is that it measures the electrical resistance in your skin to different stimuli. The computer can interpret the stimuli to determine what medications and supplements are good for you. This machine is marketed to alternative health providers who can plug in the specific products they can carry, which will then be recommended to the customer. There is no scientific evidence to back this machine. (38:40) The Bottom Line Sarah says there are advantages to seeing an MD because they can prescribe pharmaceuticals in addition to supplements and botanicals. If you want to go the naturopathic route, look for naturopathic doctors with functional medicine training. Go to an initial consult and ask your practitioner questions: What's your philosophy? (are they talking about "root cause" or "whole person") Do they have experience treating your condition? How much do they charge? Is any part of what you do covered by insurance? Can you get tests ordered by your regular doctor so you can save money? What are your first line treatments? Do you tackle diet and lifestyle first or herbals and botanicals first? Do they do other alternative therapies? What types of laboratory studies do you use? Ideally, they're doing saliva, stools, and urine tests. Muscle tests don't have much scientific validity. Do you have a good repour with this doctor? Stacy says to trust your gut. You are paying for a service the same way you're paying for a service in any other capacity. Just because someone has a recommendation, it doesn't mean it's the right recommendation for you. A good health care provider will: engage in your conversation be interested in the research you've done before your appointment appreciate you having an open mind and deferring to them as the expert, but will have a conversation with you make you feel like you're respected give you personalized care Stacy asks Sarah to clarify what a nurse practitioner is. Sarah says a nurse practitioner is a step in between being a registered nurse and a family physician. They can do some diagnostics and prescriptions. It's common to have NPs in practices doing the simpler cases. They go through a rigorous training program. Stacy notes that NPs seem to have more practical experience and can provide better guidance on lifestyle choices. Whichever way you go, it’s that relationship that actually is the thing that makes the biggest difference. Stacy encourages listeners to look for local holistic health groups for practitioner recommendations. Sarah is happy to give you her recommendation for a functional medicine doctor if you live in the Atlanta area. Please message her on Instagram and she will share that information. Please do not ask Stacy for a recommendation. Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening. Resources

 

Episode 337: What’s the Deal With Celery Juice?

Feb 1, 2019 52:09

Description:

the paleo view podcast episode 337 what's the deal with celery juice? Is celery juice really the miracle food that will solve all your ailments?! In this week's episode, Stacy and Sarah are separating the celery juice fad facts from fiction to determine if the claims are really all they're cracked up to be.

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 337: What’s the Deal With Celery Juice? (0:00) Intro Stacy is a bit exhausted after traveling twice this month and tackling a huge project at work, which has her wondering... would celery juice help?! (2:00) What is the celery juice fad? Celery juice is a new fad that's taking over the internet! Influencers are promoting this fad diet left and right, claiming it is the secret to amazing health and will cure all these things. You're supposed to drink 16oz of straight celery juice on an empty stomach every morning. And in JUST ONE WEEK, you'll allegedly restore gut health, improve digestion, reduce inflammation, improve autoimmune diseases, starve out all the bad bacteria, balance your body's pH, clean your blood, hydrate on a deep cellular level, reverse depression, etc, etc, etc. Sarah is very worked up about this (not in a good way)! And she's here to get to dispell the myth, look at the science, and get to the bottom of it! Let's take a step back... (8:17) What is celery? Celery is a member of the parsley family. It's a very nutrient-dense food. A 100g gram serving (approximately 2 stalks) has only 16 calories, but 1.6g fiber, 37% of the recommended daily vitamin K, ~9% of vitamins A, C, folate, potassium, and manganese, and ~3-4% of the B vitamins. Plus a few others. Despite being thought of as a "filler food," celery has a lot of nutritional value. Does it really burn more calories to eat celery than celery contains? Sarah does agree that the energy you get from celery (in terms of calories) is basically nonexistent. Celery is very rich in polyphenols, which are important anti-oxidants. They're anti-inflammatory, anti-aging, can reduce cancer risk, regulate blood sugar, be a neuroprotective, etc. (18:04) Phytochemicals in celery Apigenin Studies suggest apigenin can reduce inflammation, prevent cancer, prevent diabetes, improve brain health, reduce pain, and may have a calming effect both via the GABA neurotransmitter system and the HPA (fight-or-flight) axis. Caffeic acid Studies suggest caffeic acid can reduce inflammation, prevent cancer, prevent toxicity associated with chemotherapy and radiation, prevent diabetes, prevent premature aging, prevent neurodegenerative diseases (like Parkinson’s disease), and reduce exercise-related fatigue. Chlorogenic acid Studies suggest chlorogenic acid can reduce blood sugar, prevent diabetes, aid in weight loss, reduce blood pressure, aid in homocysteine detoxification, and enhance mood. Chrysoeriol Studies suggest chrysoeriol can reduce inflammation, regulate the immune system, prevent cancer, and prevent diabetes. P-coumaric acid Studies suggest p-coumaric acid can reduce inflammation, reduce intestinal inflammation, regulate the immune system, improve bone density, act as an antidepressant, prevent cancer, protect against kidney damage, and protect against tissue damage caused by drugs and alcohol. Coumaroylquinic acid Studies suggest coumaroylquinic acid can increase activity of superoxide dismutase, one of the body’s most important endogenous antioxidant enzymes. Ferulic acid Studies suggest ferulic acid is a particularly potent antioxidant that can reduce inflammation, prevent cancer, prevent toxicity associated with chemotherapy and radiation, prevent diabetes, prevent premature aging, protects the liver and lungs, prevent neurodegenerative diseases (like Alzheimer’s disease), and lowers cardiovascular disease risk factors. Kaempferol Studies suggest kaempferol can reduce inflammation, regulate the immune system, prevent cancer, act as an antimicrobial, prevent diabetes, reduce cardiovascular disease risk factors, prevent neurodegenerative diseases (like Alzheimer’s disease), improve bone health, and aid weight loss. Luteolin Studies suggest luteolin can reduce inflammation, reduce vascular inflammation, regulate the immune system, reduce allergic responses, protect the brain, prevent cancer, prevent toxicity associated with chemotherapy and radiation, prevent neurodegenerative diseases (like Alzheimer’s disease), reduce pain, and may have a calming effect via the GABA neurotransmitter system. Tannin Studies suggest tannins can reduce inflammation, regulate the immune system, prevent cancer, are antimicrobial, improve blood clotting, reduce cardiovascular disease risk factors, produce liver necrosis, and prevent cavities. (25:04) Celery extract vs celery juice It's true, celery has all these amazing things. But most studies look at celery extract (a concentration of all these good things in celery), but not celery juice. Mostly attributed to the polyphenol content, studies have shown celery extract can prevent: cardiovascular diseases liver diseases urinary tract obstruction gastric ulcers gout rheumatic disorders cancer (at least in cell culture) increases spermatogenesis, and improves male fertility diabetes (these effects are verified in humans) neurodegenerative disease Studies on celery juice have looked at chemotherapy use in animals and have discovered celery juice helps preserve the body's antioxidant capacity. This can helps reduce the side effects and improve the efficacy of chemotherapy. Sarah notes these are compelling reasons to consume celery. Stacy chimes in with a clarifying question: does the science say celery juice or extract is better than consuming the whole vegetable? Celery extract comes from blending the whole plant (celeriac, stems, and leaves) with alcohol (methanol or ethanol), strain it to remove the solids, freeze-dry it to evaporate the alcohol, reconstitute it, and add saline to turn it back into a liquid. Celery juice comes from juicing celery stalks (with leaves attached). Studies show that celery juice is comparable to other vegetable juices. It yields about 79% juice and the other 21% of the juice is thrown out with the fiber. When you juice celery, you only get about 56% of the flavones, the main class of polyphenols, in the juice. The other 44% are trapped in the fiber (or pumice) that's discarded. Stacy highlights this point, that the science says when you juice, you're throwing away 44% of the beneficial qualities of that vegetable when you're juicing it versus consuming it whole. You cannot buy celery extract. Celery seed extract is not the same thing as celery extract. People are juicing celery to try to replicate the benefits seen in the animal and cells. But it's not the same thing. However, Sarah notes, the half of phytochemicals that do make it into the juice are interesting. The ones that do make it in are more easily absorbed than in the whole food version. But this doesn't take into account the activities of gut microbiome. Most polyphenols are poorly absorbed. We only absorb 5% of the polyphenols because they're locked in large molecules. Juicing helps make these polyphenols more available. (40:36) The bottom line: eat more vegetables Bottom line: eat more vegetables. Celery isn't particularly unique when it comes to polyphenol content. Whole celery is more beneficial than celery juice. If you want to take advantage of all the polyphenols celery has to offer, start eating more celery. Add celery to soups or blend it into smoothies. For example, comparing celery juice to parsley juice, parsley juice had 10x more flavones (polyphenols). Eating vegetables (and consequently phytochemicals) is only beneficial! Sarah has yet to see a research paper that says otherwise. Celery juice is not going to cure all your ailments as claimed by influencers. There's no science to support that. Don't waste your money on an expensive juicer. Stacy and Sarah note that sometimes people feel so much better on juice fasts because they're getting nutrients that their body is deficient in. If someone eats a standard American diet, devoid of vegetables, and suddenly start drinking vegetables, it's not surprising that they'll feel better. When something sounds too good to be true, it probably is! Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening. Resources

TPV Podcast, Episode 281: How Many Vegetables?! TPV Podcast, Episode 286: How Many Vegetables Part 2: Lectins & Oxalates TPV Podcast, Episode 335: How Many Vegetables Part 3: Souping vs Smoothies  

Episode 336: Cassy Joy Garcia of Fed and Fit

Jan 24, 2019 47:51

Description:

the paleo view podcast cassy joy garcia fed and fit In this episode, Stacy and Sarah welcome special guest, Cassy Joy Garcia of Fed and Fit to talk ditching the diet mentality, tips for staying on track without following a strict program, and how to turn your diet mentality into a sustainable, long term lifestyle!

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 336: Cassy Joy Garcia of Fed and Fit (0:00) Intro (0:40) News and views Stacy and Sarah are excited to welcome today's special guest! May the snort-laughing begin! Dear listeners, we need a favor from you! Please nominate the podcast for the Paleo Magazine's 2019 Best Of Awards! (And all of your favorite paleo companies!) Nominate us here >> (6:17) Today's special guest: Cassy Joy Garcia of Fed and Fit Cassy runs the blog FedandFit.com Stacy and Cassy have been friends for years! Cassy has a guest recipe on RealEverything.com: a paleo gingerbread house! Fun fact: Cassy initially went to school to become an entymologist (someone who studies bugs). Cassy demonstrates her "dog voice." (11:03) Ditching the diet mentality The podcast has kicked off the New Year focused on making healthy nutrition and lifestyle changes with the mentality of making it a sustainable, longterm solution. If you missed the first couple episodes, check them out here: TPV Podcast, Episode 333: 2019 Resolutions Check-In Show TPV Podcast, Episode 334: The Secret to Dietary Success: Meal Planning TPV Podcast, Episode 335: How Many Vegetables Part 3: Souping vs Smoothies Cassy notes we give diets so much power. It can be easy to get sucked up into the negative mentality that eating off plan makes you "bad" or "a failure." But that's not true! You're creating a lifestyle so it's important to be kind to yourself, move on, and keep going instead of beating yourself up and falling off the wagon. Stacy wonders how we can find the balance between living a healthy, sustainable life and the stress of yoyo-dieting. Cassy says the object of the game is not to eat as few foods as possible. The goal is to heal and eat a variety of foods to get maximize nutrient density. Are you choosing foods for health? Or are you choosing foods based on arbitrary rules and restrictions. Sarah jumps in highlighting the difference between dieting and lifestyle. Dieting: following rules and restrictions to acheive a short term goal Lifestyle: a long term goal where you're finding balance and sustainability so you can continue this diet and lifestyle for the rest of your life. Sarah notices that in the AIP community, because it's such a restrictive protocol (even though it's a healing protocol), it can create the "diet mentality" that causes person to be afraid to reintroduce foods. (23:51) How do you stay on track after ditching the 'diet mentality'? Cassy says it's about being very strategic with your reintroductions, being thoughtful and careful. When you're following a plan, it can take some of the scariness out of these transitions. But it's important to trust the process and trust your coach. Instead of feeling like you failed on a diet, what if the diet failed you? It might not have been the right program for you. Cassy recommends sticking to the principles of good nutrition, sleep, exercise, and when you choose to indulge, enjoy it and move on the next day instead of beating yourself up. Indulgences don't have to be a "cheat" they can be part of your plan! Stacy notes when you call something a cheat, you're assigning a negative emotion to that food. (33:56) Strategies for creating sustainable habits Cassy says once your program is over, don't feel like you have to abandon all the healthy principles you learned! Pick your favorite healthy practices, tendencies, foods, etc, that you learned from the program and continue them. Meal planning and prep are essential to get your nutrition on track. (43:19) Keep up with Cassy from Fed and Fit Check out Cassy's project, Fed and Fit. Get her first cookbook, Fed and Fit. Pre-order her upcoming cookbook, Cook Once, Eat All Week: 26 Weeks of Gluten-Free, Affordable Meal Prep to Preserve Your Time & Sanity, which will be out April 23rd! Check out her podcast, Fed and Fit! Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening. Resources

TPV Podcast, Episode 333: 2019 Resolutions Check-In Show TPV Podcast, Episode 334: The Secret to Dietary Success: Meal Planning TPV Podcast, Episode 335: How Many Vegetables Part 3: Souping vs Smoothies

Episode 335: How Many Vegetables Part 3: Souping vs Smoothies

Jan 18, 2019 52:52

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the paleo view podcast souping vs smoothies  

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 335: How Many Vegetables Part 3: Souping vs Smoothies (0:00) Intro (0:40) News and views Sarah and Stacy are back with part 3 of their 'How Many Vegetables' series! They received so many great questions about the first part and even second, that they're back to answer your questions! Today specifically, they're covering souping and smoothies Stacy and Sarah apologize to Christie for holding on to her great question for a year... but they're here now to answer it! (6:03) Christie's question "Thank you both for your podcast, I look forward to it every week, and it has become a huge inspiration to try to eat a more nutrient-dense diet, exercise and move more, and in general take better care of myself. I have been drinking smoothies in the new year as a way to up my vegetable content. I know they are not typically recommended, but mine tend to be about 90% leafy greens (spinach, kale, or a blend), a small handful of frozen mango, a pinch of salt, and water. I recognize that foods that you drink tend not to be as satisfying as ones that are chewed, and, although I don't always succeed, I try to have a combination of protein and fat on the side to make it a complete meal.I was curious about what your thoughts were about this type of smoothie (much more vegetable than fruit) as a way to increase my vegetable intake.I was curious about this especially in the context of Sarah's post about soup. If blended soups tend to help keep one satiated longer, would a smoothie and a combination of fat/protein, or adding protein powder and/or fat to my smoothies make them a healthier option for me? How would this differ from a traditional soup? If I replaced the salt and water with a broth to make it more nutrient dense and soup like (maybe without the mango), would that have an impact? Any recommendations or thoughts you have would be greatly appreciated.Thank you both for all you do!" Stacy says that Christie is definitely on the right track! (7:32) The truth about juicing According to Sarah, when you juice, you remove all the fiber which turns the vegetables into rapidly absorbing carbohydrates. Essentially, you're making vegetable-flavored sugar water and you're losing out on a lot of the nutrients that are bound to the fiber matrix. There are two main things in veggies that are really important: Anti-oxidant phytochemicals. Fiber. The fiber from vegetables and fruit feeds a healthier microbiome. This means vegetables need to be eaten in their whole form that includes the fiber. Stacy recommends trying the Bone Broth Smoothie recipe on her blog. It's a great way to add some nutrient density to your smoothie. You don't have to choose between 'souping' or smoothies - you can combine both! (12:34) Souping Per calorie, any liquid calorie is less satiating. They don't fill us up as much and we're hungrier sooner. It doesn't matter what the macro breakdown is. If you do a smoothie, it is not as filling as if you ate all the ingredients that went into that smoothie independently. This could be beneficial for someone who is trying to gain weight. Soup appears to be an exception to this. Studies show even pureed soup help us feel fuller, longer than if we ate all the components separately. Fully pureed keeps us fullest the longest. A chunky soup of broth, meat, and veggies keeps us fullest 2nd longest. And a meal of the separate ingredients is least satisfying compared to the above. The benefits of soup: It digests slower It helps us feel fuller longer Though it absorbs quickly, it causes a release of satiety hormones, which has an appetite suppressing effect. Faster nutrient absorption Though there isn't a study for this, Sarah suspects that eating the hot liquid calories has something to do with it. If you're looking to reduce calories and lose weight, soups are more satisfying, so they could be a great way to go. Stacy notes that some people prefer juicing because eating a full meal while sitting at an office job for 8 hours a day makes them feel sluggish. She says it's important to match your food to your energy output. Sarah jumps into to say that this could have something to do with cortisol release after a meal, especially depending on how stressed you are during the day. Sarah thinks soup would be a good option in Stacy's sister's circumstance because they're easily digestible. Fatigue could also be a sign of a food allergy. (24:35) Raw vs cooked fiber When you make soup, you're cooking the ingredients, versus a smoothie, which contains raw ingredients. This changes how easy the nutrients are to absorb and how they affect the gut microbiome. Cooked foods are more easily digestible, which provides more energy. We also absorb more nutrients from cooked food. Depending on whether a food is raw or cooked, it will support the growth of different gut bacteria. However, raw ingredients can have beneficial effects on our prebiotic bacteria. So it's important to eat both raw and cooked foods because it supports a diverse gut microbiome! Sarah suggests cycling between raw, slightly cooked, and very cooked vegetables. (29:24) Particle size matters When you put soup or smoothie into a blender, you're breaking those foods up into a size that's even smaller than we can chew, which changes how this food behaves in our digestive tract. People with gut issues do really well with soups and smoothies because it's much easier to digest. This also makes the fibers more easily fermentable in your gut. It's important to note, this isn't always a good thing. Because it's so easily fermentable, there might not be enough of that food left to ferment in the large intestine. This is an argument for complete meals and mixing it up! Include a mix of smoothies, pureed soups, chunky soups in your diet. Sarah goes on a tangent about scientific studies and butter. (42:16) The wrap-up Stacy concludes she's going to continue eating soup. Though if you love green juice, you don't have to cut them out entirely! Drinking in moderation and drinking it alongside healthy fat and protein will help slow down the absorption. Stacy and Sarah do not recommend going on a month-long juice fast. Stacy remembers when her mom when on a diet that involved juicing and eating hot dogs and she thinks that's when her mother's health began to decline. Every study Sarah and Stacy have ever found confirms that vegetables improve our health. So why mess with a good thing? Thank you for tolerating all of our tangents today. Stacy and Sarah hope you're having a great January full of feel-good, healthy habits! Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening. Resources

TPV Podcast, Episode 281: How Many Vegetables?! TPV Podcast, Episode 282: Joint Health, Arthritis, and Why We Eat All the Soup, Broth, and Collagen TPV Podcast, Episode 286: How Many Vegetables Part 2: Lectins & Oxalates Broth Smoothie Recipe + Real Life Meal Planning: What We Ate Wednesday January 20 Sarah's Souping Post

Episode 334: The Secret to Dietary Success: Meal Planning

Jan 10, 2019 49:48

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the paleo view podcast the secret to dietary success meal planning

Whether you're starting a new diet as part of your New Year's Resolutions or getting back into the groove after the holidays, the key to dietary success is meal planning! On this week's episode, Stacy and Sarah are here to give you their best meal planning tips to help you keep your 2019 going strong. They share their family strategies for meal planning, as well as their favorite resources and tools to save time, money, and stress and ultimately make eating healthy easy!

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 334: The Secret to Dietary Success: Meal Planning (0:00) Intro (0:40) News and views Happy new year! This podcast is officially coming to you from 2019! We've got a whole bunch of New Year's themed topics coming up this January so if you're starting a new diet or wellness practice or getting back into the groove of your routine, this month of the podcast is perfect for you! (2:38) Today's topic: meal planning One of Stacy's most frequently asked questions on social media is about her family's meal planning board. There are many different ways to approach meal planning from extremely structured like you'll find in Stacy's cookbooks and Sarah's cookbooks or more informal and go-with-the-flow. Meal planing is highly customizable so it's important to tailor it to what works for you, your schedule, and your preferences. That is what will set you up for success. Start by thinking ahead: What will my challenges be this week? Do I have a free night to cook? What do I want to eat this week? What meals can I make that will give me leftovers? Is there a night or morning that I won't have time to cook and will need leftovers? (10:06) How Sarah's family meal plans Sarah personally does a more informal style of meal planning because she has so much experience cooking and planning. She buys the same staples every week - foods that her family enjoys and are easy to make - so she can throw meal together when needed. When she first started cooking paleo, however, she preferred the more structured version of meal planning! (12:15) How Stacy's family meal plans Stacy's family, on the other hand, holds a weekly family meal planning meeting. One method that's made meal planning successful is having food delivered directly to their house. Stacy is a huge fan of Hungry Harvest because they help cut down on food waste by purchasing the foods, especially produce, that is perfectly good, but isn't "up to par" for grocery stores. Find out where Hungry Harvest delivers here. Stacy's family cleans out the fridge on Friday, receives their box of produce on Saturday, and based on what's in the box (because it's often a surprise!), the family creates a meal plan. By taking the time to meal plan, Stacy's family has saved time, money, food waste, and stress! During the family meal planning meeting, each person picks a meal they want to make that week. The boys love this! It gets them engaged in food preparation and makes them excited when their meal comes during the week. Stacy's family made a meal planning board at an AR Workshop, but there are many different ways to make a meal plan! Stacy has found that visually displaying it has made a big difference. (23:30) Meal planning resources and tools This is not a sponsored podcast, but if you plan on using any of these products or services, please support Sarah and Stacy by clicking their links here in the show notes! Thank you :) One of Sarah's favorite meal planning resources is Real Plans. It's subscription meal planning service that will generate meal plans based on your diet preference. There are over 12,000 recipes and meal plans for Paleo, AIP, keto, etc. Subscriptions start at just $6. You can get incredibly specific requesting recipes with specific equipment, recipe prep time, servings, budget, etc. You can also specify ingredients you don't want. Based on the meal plan, the app will generate a shopping list and you can take off items you already have in your pantry. Many bloggers, Sarah included, have their recipes on this app for an extra dollar a month! Yes, all The Paleo Mom recipes (over 300 recipes) are already loaded into Real Plans! It turns meal planning into a 10 minute (or less) process! Stacy loves ButcherBox, which delivers grass-fed meat to her home each month. This has helped streamline the grocery shopping process! ButcherBox is now doing salmon! If you're interested in trying ButcherBox, for the month of January, you'll get 2lbs of Free Wild Alaskan Sockeye Salmon with your first order! Click here to claim that offer! One tool that will simplify meal prep is an Instant Pot! This magical pressure cooker is perfect for making soups and stews! It pressure cooks, slow cookers, sautés, can make yogurt, rice, etc. Sarah is a big fan of batch cooking. She likes to cook double or triple of a recipe the night before and then serves it as leftovers at another meal. Often, while she's cooking one meal, she likes to have an extra thing cooking at the same time. Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening. Resources

Meal Planning: Whole 30 and Affordable Paleo Guest Blog: Meal Planning with The Foodie and The Family Our favorite cookies and cookbooks for meal planning! Month of Meals: Our Family Meal Plan January 2018 Sarah's Plantain Waffles

Episode 333: 2019 Resolutions Check-In Show

Jan 4, 2019 37:40

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paleo view podcast 2019 resolution check in show Stacy and Sarah are kicking off 2o19 sharing their takes on what makes a healthy New Year's Resolution, their personal resolutions, and the secret sauce that will help you increase your motivation to make this year's resolution a life long habit.

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 333: 2019 Resolutions Check-In Show (0:00) Intro (0:40) News and views Happy New Year from Stacy and Sarah! Stacy reminds listeners not to use the new year to shame yourself. Instead, focus on the positive: joy, self love, and being your best self. Instead of guilt and shame, look forward and frame your resolution as "I want to be healthy for my family, so I can live my best life, etc..." Sarah jumps in saying New Year's Resolutions are often things that we want to do but we haven't accomplished yet. Not to mention, it comes on the heels of a month or more of indulgence, being sedentary, etc, which can make the goal that much more difficult. There's a fine line between acknowledging less than optimal choices and learning from them. If you're too dismissive of the bad choices, it makes it that much easier to fall down the rabbit hole of bad choices once more. (10:17) Stacy and Sarah's 2019 Resolutions Sarah considers herself a "resolution-y" person, meaning, she's very goal oriented! She likes to start the new year with resolutions, both big and small. Though she admits, she's been so focused on finishing up her book this fall that the new year has crept up on her and she doesn't have concrete resolutions formed. One resolution on her mind is maintaining the level of clean she got her house to after the deep clean she did before the holidays. Stacy's resolutions include consuming more broth and soup. But her big one is to make resolutions that have nothing to do with her body. Stacy says she's spent the last 9 years completely focused on her body (what she eats, exercise, digestion, healing autoimmune conditions, etc), which leads to guilt or shame about opportunities she missed and what she could have done better. This year, she wants to free herself from that and focus on the important things in life like her family, raising Penny to be a great family dog, traveling, etc. Though her body and mind cohabitate, they need to be nurtured separately. Ultimately, her resolution is to reframe. Sarah expands on that point, stating that it's important to focus on the "why" just as much as the "what." For example, Sarah's former resolution to go to bed at 10pm every night is more important than just getting sleep because it's good for you. Getting quality sleep makes her a better mom, makes her funnier, makes her more calm and collected and increases her quality of life overall. Stacy shares that she's realized mental health is just as important as physical health. (27:45) Major takeaways New Years is a time of renewals and fresh starts! It's a time to set goals that are manageable and have greater context because that's where the motivation comes from. New Years is a socially acceptable time to make changes in your life. People tend to be more understanding and supportive of your choices to live healthier. Check out Stacy and Sarah's resolutions from New Years past in the last 7 years of their New Years Resolutions podcasts! Episode 20: New Year's Resolutions Episode 176: New Years Habits Episode 228: New Year's Resolutions Stacy and Sarah would love to hear your resolutions! Leave a comment here or on this podcast post on Instagram! Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening.

Episode 332: Christmas Check-In Show

Dec 28, 2018 22:48

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the paleo view podcast christmas check in show In this week's episode, Stacy and Sarah do a quick check in, sharing their Christmas plans and some very cool gifts their families have to look forward to!

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 332: Christmas Check-In Show (0:00) Intro (0:40) News and views Stacy and Sarah are doing something amazing - they've planned ahead this year and have recorded this check in show a week in advance so they can each take the week of Christmas off! Both Sarah and Stacy's kids are getting to the age where they're embarrassed by their parents. But Stacy says it's a right of passage! Stacy is so proud of her sons' Christmas wishes. Cole wants to travel, Finn already got his wish of having a puppy, and Wes wants a journal so he can get organized. Stacy shares the big gift that she and Matt will be giving their family: an epic European cruise! Instead of gifting "things," they like to gift experiences! They'll go to Italy, Spain, France, and England. Yes, Stacy will be visiting the Harry Potter stuff in London. This will be the first time Matt and Stacy are taking an international trip! They'll be revealing the different destinations of the cruise to the boys as presents on Christmas morning. The family will also be visiting Canada next year. Side note: Sarah is still working on becoming an American citizen. Sarah's mother-in-law is visiting for 3 weeks and they'll be doing some local tourist activities! Stacy and Sarah go on a tangent about snow and the weather... then decide this isn't a snow about climate change. Stacy wishes the listeners happy holidays! Especially those, like herself, who are missing a loved one. Next week's podcast will be all about what we want 2019 to look like so be sure to tune in! Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening.

 

Episode 331: Safer Cleaning Products

Dec 22, 2018 01:00:55

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In this week's episode, Stacy takes the reigns as resident science nerd, unmasking the dark side of conventional cleaning products, the disturbing ways they impact your health, and how you can easily transition your home to use non-toxic cleaning supples.

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 331: Safer Cleaning Products
(0:00) Intro (0:40) News and views Stacy is taking the reigns on today's show! She recently researched and wrote an extensive blog post, 7 Safer Cleaning Swaps, and is going to share what she found out. Stacy's husband, Matt, is a clean freak and was obsessed with Clorox Wipes until she showed him the research. Swapping out your cleaning products can be an overwhelming task, but Stacy and Sarah are here to help you ease into what works for you. A huge thanks to our show sponsor, Branch Basics. Stacy has fallen in love with their safer cleaning products! Their "Starter Kit + Oxygen Boost" makes it so easy to clean up your cleaning products! Once you receive the non-toxic concentrate and cleaning bottles, you simply add specific amounts of concentrate and water to each bottle to create multiple cleaning formulas! The Environmental Works Group recommends Branch Basics, rating their concentrate and Oxygen Boost "A" (which is the highest rating)! Get 15% off Branch Basics' Starter Kit at https://branchbasics.com/partner/paleoview with code PALEOVIEW15. (11:16) The Problem with Conventional Cleaning Products Like personal care products, cleaning products are also full of known carcinogenic and other toxic chemicals that haven't been tested. 85,000 chemicals in existence and only 200 have been tested by the EPA. The use the EWG app to scan a product barcode and find out its safety rating. Ingredients to avoid: 1,4-Dioxane 2-Bromo-2-Nitropropane-1,3-Diol Alkyl Dimethyl Benzyl Ammonium Chloride Alkyl Dimethyl Ethylbenzyl Ammonium Chloride Borax and boric acid Didecyldimethylammonium Chloride Diethanolamine Diethylene glycol monomethyl ether (DEGME) Dioctyl Dimethyl Ammonium Chloride Distearyldimonium Chloride DMDM Hydantoin Ethanolamine Formaldehyde Fragrance** Glutaral Monoethanolamine Citrate Quaternary ammonium compounds, or “quats,” such as benzalkonium chloride (Quaternium-15 and Quaternium-24) Bleach and ammonia (sodium hypochlorite, sodium hypochlorite, and ammonium hydroxide) Sulfuric Acid Triethanolamine volatile organic compounds, or VOCs – include pine- and citrus-based cleaners contain a class of volatile chemicals known as terpenes which combine with ozone to form formaldehyde ** this is the one I so commonly see in products marked as “natural” or cleaner ingredients – it’s also where brands hide ingredients under the “fragrance loophole” These products emit fumes, which we then breath in and that can have a profound effect on your health. Avoid products that include "fragrance" in the ingredients list! This is where unregulated, health-harming chemicals can be hiding. We also want to be mindful of not killing our good bacteria with anti-bacterial wipes. Stacy and Matt compromised with Seventh Generation Disinfecting Wipes because they still kill flu bacteria, but via a plant-based method. Be weary of products scented with essential oils. Just because it's "natural" doesn't mean its been studied and is safe. (25:02) Avoiding "Green Washing" Question terms like "Green," "Natural," and "Biodegradable." These terms do not mean they're non-toxic. One company found more than 95% of "green" consumer products violated at least one of the things Stacy discussed above. It could claim it's "fragrance-free" but if you look closer, another name for fragrance could be hidden in the label. Because there's no regulation for this! (27:32) Potential Health Problems A lot of these health issues are triggered from respiratory issues. Asthma Skin rashes Chemical burns Poisoning One 2010 study showed that people who used these products while pregnant had an increased risk of birth defects. Even if a product is labeled "Formaldehyde-Free," preservatives can interact with 1,4 Dioxide to create and release formaldehyde into the air. Another study showed the fumes of a highly scented laundry detergents or dryer sheets can vent out into the air, creating hazardous chemicals you then breathe. (35:53) VOCs (Volatile Organic Compounds) These can be in a number of different products (beyond cleaning products), but in cleaning supplies, they're known to be released from the chemicals used and contribute to chronic respiratory problems. The American Lung Association says cleaning supplies are affecting your lung health. They recommend avoiding: Aerosal spray products Air fresheners Chlorine bleach (never mix bleach with ammonia!) Detergent Dishwashing liquid Dry cleaning chemicals Rug and upholstery cleaners Furniture and floor polish Oven cleaners Pre-paleo Sarah used to have bad adult asthma and literally could not walk through the fragrance section of a department store. Things are much better now that she's doing Paleo and AIP. (42:02) Stacy's Safer Cleaning Product Recommendations Stacy says go simple where possible! Keep an eye out for B Corps (like Seventh Generation). Certified B Corps not only create safer products, but give back to the environment. Stacy also loves Branch Basics' Starter Kit, which comes with a concentration and an oxygen boost powder. Then it comes with instructions for how to mix the concentrate with water to create 6 different non-toxic cleaning products, including Stacy's favorite All-Purpose cleaner! And Stacy can attest to the fact that Branch Basics' products WORK. You don't have to sacrifice. 7 Safer Cleaning Swaps Seventh Generation Free and Clear Dish Liquid Seventh Generation Disinfecting Wipes Branch Basics All-Purpose Cleaner Beautycounter Hand Wash Branch Basics Laundry Detergent Seventh Generation Dishwasher Detergent Packs Norwex Carpet Stain Cleaner with their Microfiber Variety Set Sarah notes that enzymatic cleaners are pretty cool, too. Enzymes are proteins with various activities, and cleaning-specific enzymes break apart organic material. When the enzyme eventually dries, it degrades. Thanks again to our episode sponsor, Branch Basics! Visit Branchbasics.com/partner/paleoview and use code PALEOVIEW15 for 15% off. UPDATE: Sarah has now used Branch Basics and she's in love! She can totally back up Stacy's love for their non-toxic cleaning products! Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening

 

Episode 330: Probiotics for Infants and Children

Dec 13, 2018 01:05:38

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the paleo view podcast probiotics for infants and children

In this week's episode, Sarah and Stacy go one level deeper in the connection between gut health and probiotics, this time with a focus on infants and children. What factors impact the formation of the gut microbiome? How does a vaginal birth and breastfeeding affect a baby's gut bacteria species? And how can you support a healthy gut microbiome, especially in C-section or formula fed children?

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 330: Probiotics for Infants and Children (0:00) Intro (0:40) News and views Sarah says she is extra bubbly, but possibly not that coherent of a mood today. Who knows what will happen! Sarah has come to the realization that we never really grow up, but she's learned that her capacity to juggle everything and "just keep swimming" has increased dramatically. Stacy agrees and adds that this time of year results in a lot more stress - both good and bad - which can quickly fill our plates! This week's topic is a continuation of last week's, The Link Between Carb Intolerance and Gut Health, but focused on infants and children, particularly those that aren't breast fed or are born via C-section. (6:53) Kari's Question "Hi Sarah and Stacy,First let me say that I love your show! I've been following AIP for a couple of years now, but just discovered the podcast. I love going through the old episodes (I just switched out all my Pampers baby wipes for Water Wipes!)Anyway, I recently read this article in the NY Times on the lack of B. infantis in babies. Would love to hear your thoughts on this. Is this a contributor to autoimmune issues? Is there really nothing we can do about it? I found a probiotic supplement (Evivo) - thoughts on giving this to my 1-year old? What about my 4 year old (who already has Graves and Hashimoto's)? Or even giving it to myself?? Thanks! Kari" (10:00) The development of the gut microbiome  Evidence shows there's some bacteria seeding our gut in utero. But the dominant exposure that sets our gut microbiome off on the right foot is exposure to the vaginal canal microbiome. C-Section babies get exposure to bacteria from skin to skin contact, which does not produce as much beneficial bacteria as a vaginal delivery. Stacy wants to make it abundantly clear that there is no judgement here on anyone's parenting techniques! Whether you had a vaginal delivery, C-Section, breastfeed/fed, or not, we support you! We're just sharing facts as well as suggestions for how to improve whatever situation you're in. Sarah emphasizes that our gut microbiome changes as we age and there are many opportunities for exposure to beneficial bacteria. Breast milk has a ton of bacteria including Bifidobacterium (including B. infantis - mentioned in the NY Times article), Lactobacillus, Enterococcus, and Clostridium. There are broad types of bacteria that encompass many different species that have important probiotic effects. Typically a formula-fed baby's gut microbiome looks quite different than one who was breastfed. It's not necessarily the probiotics, more so the sugars in breast milk that aren't in formula. Breast milk has carbohydrates that babies can't digest and instead they feed the gut microbiome. Formula hasn't been able to replicate this yet. If you're born via C-section or formula-fed, it increases risk of obesity, developing diabetes, asthma, etc. There is a correlation that if you have good bacteria in the beginning, it remains throughout your life. However, other factors such as socioeconomic factors, stress, poor sleep, etc, may be the more direct determinants of good bacteria. The mother's gut microbial composition is really key because you can only pass on the good bacteria you have in your body. (23:13) Bifidobacterium Infantis is a very key probiotic strain that has anti-inflammatory properties, is an immune modulator, vitamin producer, lactic acid producer (lowering the pH of the intestines, creating a good environment for other important species). Has been used as a supplement to treat ulcerative colitis, psoriasis, chronic fatigue syndrome, autoimmune disease. The NY Times article Kari referenced provides new research showing babies lacking B. Infantis are more likely to develop allergies, Type I Diabetes, and more likely to be overweight. This strain is disappearing because there is a raise in C-sections and formulas, increasing use of antibiotics, and more sterile environments. This one strain seems to be really, really important for basically setting up the gut microbiome environment later in life. Study found that 9 out of 10 infants didn't have the B. Infantis bacteria in their guts. If we don't have this, should we be supplementing with it? Some companies are adding it to formula but there are questions of whether or not it's actually making it to the gut alive. Evivo, the probiotic Kari referenced, is showing evidence from several well-done studies that, adding this probiotic is well tolerated and is having a noticeably positive impact on the gut microbiomes of infants. Study: Safety and tolerability of Bifidobacterium longum subspecies infantis EVC001 supplementation in healthy term breastfed infants: a phase I clinical trial. Study: Persistence of Supplemented Bifidobacterium longum subsp. infantis EVC001 in Breastfed Infants. If you're giving an infant or child with a dairy allergy a probiotic, be sure to check if it contains milk. Some babies are so sensitive that they may have a reaction even if the mother is drinking milk and then breastfeeding. You can do stool testing to see if B. Infantis is present in your child's stool before supplementing. B. Infantis can be found in some foods like sauerkraut and yogurt. You can usually find the strains of bacteria used in the starter culture on the label. Other types of exposure include playing in the dirt and babies putting everything in their mouths! These expose babies to environmental challenges to help educate their immune system. If you are taking a probiotic of the wrong species, there's the potential to inhibit the growth of some good guys you might want. Ultimately we want to feed our gut bacteria through our diet and lifestyle and also expose ourselves to as much variety as possible through probiotic foods and environments. 60% of our gut bacteria comes from diet. Back to Kari - Sarah says she can definitely try Evivo for her kids, but she can probably replicate that in a lot of ways by seeking out wild ferments or eating fermented foods that contain B. Infantis. (46:30) Knowing what she knows now, what would Sarah do? Stacy says that realistically, she was so busy doing so many other things for her kids' health (cloth diapers, breast feeding, co-sleeping) she didn't prioritize fermenting her own foods to feed to her children or giving them a probiotic. Instead, she prioritized skin to skin contact (especially since her boys were all born by C-section). Sarah says knowing what she knows now, before having kids she would: Take a probiotic like Just Thrive, plus Bifidobacterium, Lactobacillus, and B. Infantis. Get 15% off Just Thrive Probiotics here with code PALEOVIEW15 Eat all the vegetables, seafood, and probiotic foods. Be obsessing about all the things she could do to improve her gut microbiome. For a new baby, she would Breastfeed And if she didn't have a great gut microbiome (to pass on to her child), would supplement with Evivo. She would have prioritized probiotics over the fear of milk or soy causing an allergy. For kids 1+, she would do what she does now: Make homemade water kefir Buy good, local sauerkraut Buy kombucha Go camping, hiking, and visit lots of different environments like farms. Stacy asks, if you have a C-section and you're unable to breastfeed, what would you do? Sarah says she would've given her baby a B. Infantis probiotic like Evivo. Once they could eat solid foods, she'd start feeding them fermented foods. Sarah recommends having a conversation with your pediatrician about giving your baby a probiotic supplement. If you think there's a chance your baby will develop an allergy to the dairy proteins in the probiotic, definitely keep your pediatrician in the loop! Signs of an allergy in infants: mucus or blood in the stools or colic. If you don't jive with your doctor, find a new one that's more in line with your values. Disclaimer: just because Sarah shares her choice, that doesn't mean it's the right choice for you. Do your research, consult your doctors, and make an educated choice... but we know you'll do that anyways!

Episode 329: The Link Between Carb Intolerance & Gut Health

Dec 7, 2018 01:17:40

Description:

the paleo view podcast episode 329

In this week's episode, Sarah and Stacy are addressing a reader question by diving into the connection between carb intolerance and gut health. What exactly is gut dysbiosis? What are most important foods for your gut microbiome health? Why are some bacteria species necessary for carb digestion? And what are the best types of probiotics to support a healthy gut?!

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 329: The Link Between Carb Intolerance & Gut Health (0:00) Intro (0:40) News and views Even though Sarah has a PhD, she sometimes has trouble using a coffee maker. Stacy's coffee maker, to be specific! It's challenging (3:45) Thanks to our podcast sponsor Just Thrive Probiotic, Sarah's recommended brand! Just Thrive Probiotic is giving our amazing listeners 15% off with code PALEOVIEW15 at thriveprobiotic.com/thepaleoview! Just Thrive probiotic is made from soil-based organisms which are very unique. They're from the genus, Bacillus, which is very resilient and capable of surviving in a wide variety of environments. As our lives are getting more hygienic from being inside and rarely playing in the dirt, so we're getting fewer and fewer of these important bacteria. These are spore-forming bacteria which makes them very resistant to stomach acid. You can actually cook with this probiotic because it's resilient up to 400+ degrees. Normal bifidobacteria and lactobacillus don't usually take up resident in your gut. Just Thrive's Bacillus probiotic, however, survives and populates your gut! Sarah is impressed by Just Thrive because they do their research and they really care about getting it right. Stacy notes that it can be hard to notice a difference when you start taking a probiotic. She personally notices a reduction in her sugar cravings when she uses Just Thrive. Just Thrive is dairy-free. Always check with your doctor before starting a new supplement. (16:30) Listener question TeeDee says:"Be glad if you're still able to tolerate fruits, vegetables and anything that is fermented, cultured, aged, etc. I was going along quite well on paleo, then low carb, until I started to get a serious reaction to various foods. I had eliminated gluten a couple years ago when I found out it can be bad for people who've had their gall bladder removed (I had mine out at 19 yrs and am now 61) or who have issues with ibs or skin problems (rashes, hives, psoriasis). Cutting it out helped a lot, then I started breaking out on my face when I would eat any dairy, including aged cheddar, butter, etc. My face would start burning up and develop inflamed pustules all over, so I gave up all dairy, too. I needed to lose weight, so I adopted a ketogenic diet very low in carbs, and that helped with certain digestive issues (for the most part, but not all the way); it also cleared up my psoriasis, improved my mood a bit (I've had periods of severe major depressive disorder since my late teens and panic disorder so bad I couldn't step out my front door for years without my bowels emptying within seconds) and it allowed me to lose a good amount of weight when I kept fat intake on the lower/moderate side instead of high fat.Recently, however, the eruptions on my face were coming after eating small amounts of veg like several slices of cucumber, perhaps 2 or 3 cherry tomatoes with olive oil and apple cider vinegar in a salad. Even fruit or a pickle would cause it and I was at my wits end trying to figure out what had caused which outbreak. Finally, even spices on a piece of chicken such as granulated garlic or cayenne pepper could no longer be tolerated and I just wanted to cry as it seemed anything I ate triggered an outbreak. Something as simple as mineral water with 'natural flavors' like mango, etc. would cause it...chamomile tea, etc. etc. All had to be eliminated.Now, for the past 3 weeks, I can't eat anything but meat, chicken, fish and water. No coffee, no teas of any kind, just water to drink. I haven't tested all fish, but wild salmon is ok so far and I haven't tested seafood yet (I think I'm still getting over the shock of what has progressed and don't want another bad outbreak). I feel fine now, thankfully. I haven't had an outbreak in the past 3 weeks and my digestion feels very good and mood is now much better, but I'm still a bit stunned to find myself in this position. So, as I said, if you can tolerate certain foods in your diet, be grateful and have the utmost respect for your health at all times. Keep at it and don't let anyone pull you off track with junk foods, drinks, etc. just be happy to be healthy because it's all we've got. Life is too short to mess with out health. All the best!" Stacy's and Sarah's hearts go out to TeeDee. (23:06) Gut Dysbiosis Ketogenic diets don't provide enough fat to support a healthy gut microbiome. Sarah notes that when she and Stacy started their health journeys wanting to lose weight and get skinny, but their priorities have shifted to being healthy. As Sarah is writing her microbiome books, she's discovering that eating vegetables for the fiber is of utmost importance. Sarah says it's possible that what TeeDee is describing is an autoimmune condition called Hidradenitis Suppurativa. When people only feel good eating meat and water, it's usually tied to gut dysbiosis. Researchers have tied the gut microbiome to just about every skin condition. This connection is the Gut-Skin axis. A variety of studies have changed gut microbiome composition via antibiotics, probiotics, or probiotics, and that has cured the skin condition. Like "leaky gut," "leaky skin" is a thing. Your skin requires certain nutrients to be healthy like Vitamin A, D, Zinc, etc. (31:51) Quick summary of the most important things for gut microbiome health: A variety of vegetables Nuts and seeds Fish Don't eat too much fat, especially saturated fat Mono-unsaturated fats and omega-3 polyunsaturated fats are good The microbiome responds to the hormone environment (stress = gut dysbiosis). Our gut microbiome needs us to eat Vitamin A, D, E, K1, and all the minerals because they can't make them. Adequate protein Active lifestyle Sleep Exposure to a variety of new bacteria species (35:50) Why Bascillus-Based Probiotics If you experience complete carbohydrate intolerance (like TeeDee), what do you do? Bacteria helps us process carbs. When you're missing this type of bacteria, your body can't break carbs down, which can lead to a strange metabolism. One recommendation is to reintroduce these carb-processing bacteria back to your gut. One such bacteria, is Bascillus, a keystone species that holds everything together (like a keystone in an arch). Bascillus produces up to 800 antibiotics. Some of them will kill pathogenic bacteria, other will kill other specific bacteria. They control the growth of many bacteria strains. Bascillus ferments carbs and protein and turns those into food that other bacteria in the gut microbiome can eat. Bascillus subtilis completely drives the restoration of microbial diversity after infection and stabilizes the microbiome. There are 7 or 8 species of Bascillus that have been very well studied and have probiotic benefits. Just Thrive Probiotics contains 4 of these. Benefits of the Bascillus species in Just Thrive Probiotics: Bacillus subtilis HU58 Bacillus indicus HU36 Bacillus coagulans Bacillus clausii One study showed that using a probiotic containing the strains found in Just Thrive Probiotics for just 30 days helped to heal leaky gut. (58:17) What this all means for TeeDee First, talk to your doctor. A potential protocol could look like: Take Just Thrive Probiotics Start to reintroduce fruits and vegetables to your diet via smoothies and soups (the fiber is partially broke down so they're easier for your gut bacteria to ferment). Gradually increase exposure to vegetables, keeping intake below the level of problematic GI symptoms. A little gas is normal - it's a sign of fermentation. Increase exposure to beneficial strains of Bifidobacterium and lactobacillus by eating raw fermented vegetables like sauerkraut. If your symptoms sound like the autoimmune condition try the Autoimmune Protocol. Switch to more seafood, olive oil, not too high fat. Test Vitamin D levels Stay hydrated (steer clear of alkaline water - our gut bacteria don't like it) Get good sleep Be active but don't over do it You may need to do stool testing (parasites, candida, severe dysbiosis, other infections like H. pylori) and/or SIBO testing to hone in on other possible culprits that won’t be fixed with probiotics, vegetables and seafood. If something turns up positive here, work with your doctor on antimicrobial protocols. Probiotics and a microbiome-supporting diet will still help, but need to be layered on top of other treatments. Stacy reminds you to always listen to your body and check in on what's going on. Pay attention to your stools. It's possible TeeDee isn't producing much stomach acid because her body doesn't need a lot of it to break vegetables down. Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening Resources

Episode 140: The Danger of Ketogenic Diets Episode 316: Is The Carnivore Diet Healthy? Episode 305: Why Insulin Is Important and Awesome Episode 301: Sunscreen, Sun Exposure & Sunburns the paleo view podcast episode 329 the link between carb intolerance and gut health

Episode 328: The Amazing Health Benefits of Drinking Tea

Nov 30, 2018 01:00:30

Description:

the paleo view podcast episode 328 the amazing health benefits of drinking tea

In this week's episode, Stacy and Sarah dive deep into the health benefits of tea! What makes tea so darn good for you? What types of tea are best for your microbiome? Which teas should you avoid at all costs? And is caffeine bad for you?

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 328: The Amazing Health Benefits of Drinking Tea (0:00) Intro (0:40) News and views Whoops! Stacy and Sarah did not deliver any special extras (like a Facebook Live) as promised last episode. While they were together during the Thanksgiving weekend they hung out with their families, ate great food, played board games, and snuggled with Stacy's new puppy, Penelope. Stacy accidentally "dairy-ed" Sarah's daughter. Despite her best attempts to provide a dairy-free muffin alternative, it happened. But Sarah says, there's a lot of value and knowledge to be gained when things "go wrong"! For example, Sarah's daughter hasn't had dairy in two years and this proved that dairy still doesn't work for her. (8:42) Today's topic: Tea! In researching her new microbiome-based book (coming soon!), Sarah has learned so much new information about foods that support the gut - in ways that you wouldn't even think of. The gut literally controls every system in your body. Tea is one of these often overlooked foods that are amazing for your gut! A huge thanks to today's show sponsor, Pique Tea! Pique is currently offering all our listeners up to 28% off their exclusive Tea Crystals bundles + free shipping! Go to piquetea.life/thepaleoview! Pique Tea is unique because it comes as crystals versus in a tea bag, which is way better because most tea bags are usually low quality and contain BPA. These tea crystals instantly dissolve in hot water. Pique Tea also has a line of iced tea-friendly tea crystals. As a tea snob (seriously, her relatives had tea with the Queen), Sarah says Pique Tea tastes great no matter how you brew it. And it's so convenient! Pique Tea is also triple checked for toxins so you can rest assured it's very high quality. (19:39) Why it's good to drink tea It's all about the polyphenols! Tea has something like 2,000 compounds in it, over 200 of which are polyphenols. When Sarah is talking about tea and the research, she really means tea that's from the Camellia sinensis plant, which is not to be confused with herbal teas. This encompasses green, white, and black tea. Herbal teas are definitely beneficial, but they're different. The length of the fermentation is what makes white, green, and black teas different. White tea is the least fermented. Green tea is 10-80% fermented. Black tea is 100% fermented. The location where the tea plants are grown also affects the flavor. Added flavoring herbs and spices (jasmine, etc) provide more phytochemicals and polyphenols which are a good thing! Green and black teas contain caffeine and are incredibly rich in phytochemicals. Green and black tea have 20x more polyphenols than an herbal tea like chamomile. This has to do with the fermentation. At this point, it's hard to say that one tea - white vs green vs black - is better than the other. (28:32) Health benefits of tea The strongest research on tea is in Type II Diabetes and Cardiovascular Disease risk. With Cardiovascular Disease risk, there have been intervention studies showing that drinking tea can lower cholesterol, blood pressure, and inflammatory, all of which are markers for CVD. Can lower the risk of some kinds of cancers (liver has the best research at this point). Tea consumption appears to increase bone mineral density, which reduces osteoporosis and related fractures. Stacy asks if this is related to nutrient density, but Sarah doesn't think so because tea isn't high in nutrients that promote bone health. She thinks there's more of a connection between bone forming cells. Tea lowers your risk of kidney stones, even though it contains oxalates. Can also prevent age-associated cognitive decline. (39:50) High quality vs conventional tea Stacy reiterates that the quality of the tea really matters when it comes to reaping these benefits. Be weary of cheap teas on the grocery store shelf because they're often not high quality and the tea bags (especially when put in hot water) can introduce toxins. Sarah backs this up with science! Conventional tea is one of the crops most highly contaminated with pesticides. This can interfere with immune and endocrine function. There are also studies that look at the polyphenol content of tea. They measured the different polyphenol content of ten or so different teas and they found the more expensive teas had up to 5x more polyphenols than the cheap teas. Quality matters! For context, Pique Tea tests antioxidant levels and their teas are 12x better than your average grocery store tea. (44:00) What about the caffeine in tea? Some of the benefits of tea are mediated through caffeine. Caffeine has some health benefits. It's anti-inflammatory to an extent. The nuero-protective effects of tea are attributed to the caffeine content. Caffeine content: Coffee has an average of 95mg of caffeine per cup Black tea has about 40mg per cup Green tea: 20-35mg per cup White tea: 1-15mg per cup Decaf coffee: 20ish mg per cup Fermentation affects the caffeine content. (50:19) How tea polyphenols affect the gut microbiome Tea polyphenols appear to support the growth of the most important probiotic bacteria, Bifidobacterium and Lactobacillus. Tea polyphenols also have some antiviral and antimicrobial properties which inhibit the growth of pathogenic strains. Studies show both green and black tea increases both microbial diversity (most important aspect of a healthy microbiome) and increase Bifidobacterium and Lactobacillus, and shift the microbiome from an obesity microbiome to a lean microbiome. One study showed just 10 days of drinking green tea 3 times a day increased Bifidobacterium and inhibited the growth of pathogenic strains. Don't forget, Pique is currently offering all our listeners up to 28% off their exclusive Tea Crystals bundles + free shipping! Go to piquetea.life/thepaleoview! Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening

Resources  

Episode 327: Our Thanksgiving Traditions

Nov 23, 2018 30:23

Description:

the paleo view podcast our thanksgiving traditions

In this check in episode, Stacy and Sarah discuss their Thanksgiving plans (they're celebrating Thanksgiving together!) and some of their favorite holiday traditions from gifting experiences over things and why you should save your turkey carcass for a delicious bone broth!

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 327: Our Thanksgiving Traditions (0:00) Intro (0:40) News and views Sarah's and Stacy's families are celebrating Thanksgiving together! And the family of Russ Crandall, The Domestic Man, will be joining as well! Stacy is hosting not one, but two Thanksgiving parties cause she's just an overachiever like that ;) Sarah doesn't have a circular pie dish so she's going to make a rectangular pumpkin pie! She's using the crust recipe from Paleo Principles, not the one from the blog. Sarah's The Best Paleo Pumpkin Pie recipe is Stacy's favorite! She loves the pumpkin custard filling. Happy birthday to Sarah! She celebrated her birthday on Saturday. (12:40) This is a check in show! Since Sarah and Stacy are getting together in person this week, you can be sure something fun will come out of it! Be on the look out for Facebook Lives, video recording, and who knows what else! Stacy shares a lesson she's learned in the past couple years: gifting experiences over things. The boys have really gotten into this and look forward to it. Currently they're talking about gifting their next vacation! (Last year the experience gift was a cruise) They've also been doing a lot of crafting together and want to gift that to their grandmother because they've learned to recognize the value in spending time together. Sarah and Stacy discuss minimizing and emotional attachment to objects that hold memories If you choose to indulge during the Thanksgiving holiday, we've got podcasts to help you get back on track! The Paleo View Episode 15: Holiday Recovery The Paleo View Episode 21: Sugar Detox The Paleo View Episode 71: Sugar Detox Save your turkey carcass! Put it in your instant pot with vinegar and water (no vegetables) and pressurize it until it's soft. No veggies because they'll overcook and turn the broth bitter. If you don't have an Instant Pot, get one now!!! Check out this Stock and Broth Tutorial Episode 98: The Bone Broth Show Episode 313: The Bone Broth Show Part 2 Episode 120: More on Broth Update on Stacy's new Boston Terrier puppy, Penny! Penny loves when Stacy adds a tablespoon of broth to her dog food. DO NOT feed your dog broth that contains veggies. Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening

Resources The Best Paleo Pumpkin Pie The Paleo View Episode 15: Holiday Recovery The Paleo View Episode 21: Sugar Detox The Paleo View Episode 71: Sugar Detox Episode 98: The Bone Broth Show Episode 313: The Bone Broth Show Part 2 Episode 120: More on Broth

Episode 326: The Olive Oil-cast!

Nov 16, 2018 59:09

Description:

the paleo view podcast episode 326 the olive oil-cast

This might come as a surprise, but olive oil is one of the best fats for your gut microbiome so Sarah and Stacy are dedicating the entire hour to magical oil! They're are breaking down all the science behind what makes olive oil so great, its variety of impressive health benefits, which type of olive oil is best, and why you should be using olive oil in all of your cooking (including cakes)!

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 326: The Olive Oil-cast! (0:00) Intro (0:40) News and views Big news! Stacy's family has a new addition: an 8 week old Boston Terrier puppy! Since she snorts like a pig, they've named her Penelope (after the movie). Stacy is glad they waited til now to get a pet because the boys (particularly Cole and Finn) are at the perfect age where they can responsibly look after a pet. (8:30) Today's topic: Olive Oil! In researching her upcoming new microbiome-focused book, Sarah has discovered a lot of cool, exciting information about olive oil! Side note: Book title and pre-order dates will be announced soon-ish This isn't a specifically 'Paleo' book, but since it's about gut health, there's a lot of overlap A big thanks to our episode sponsor, Fresh Pressed Olive Oil Club! Fresh Pressed Olive Oil Club is a monthly subscription that sends the highest quality olive oil right to your door. All oils are hand-selected by club founder, T.J. Robinson, aka the Olive Oil Hunter and one of the world’s leading authorities on olive oil. We've got a special, limited offer for our listeners: $1 for a $39 bottle when you sign up for a membership! Take advantage of this offer before they run out: freshpressedoliveoil.com/thepaleoview (18:41) The science behind what makes olive oil so great What's in olive oil that makes it so healthy? Olive oil is very unique in terms of fatty acid composition. Olive oil is up to 83% oleic acid, which is responsible for many of the cardiovascular benefits. It's also very high in vitamin E, particularly the most important form of vitamin E, alpha-tocopherol. It also has a least 30 types of phenolic compounds which are anti-oxidant, anti-inflammatory, potentially anti-tumor. These phenolic compounds are the big difference between a cheap olive oil and a high quality extra virgin olive oil. Olive oil health benefits It can lower markers of inflammation like C-reactive protein. In rheumatoid arthritis, olive oil supplementation can reduce joint pain and swelling. In fact, olive oil and fish oil can mediate the effects of arthritis. It can lower risk of cardiovascular disease Increase microbial diversity in the microbiome It can lower blood pressure Lower LDL cholesterol Improves blood vessel health Decreases risk of stroke Early evidence suggests it can reduce the risk of Alzheimer's Studies show olive oil rich diets may aid weight loss Improved blood sugar regulation and improved insulin sensitivity These studies an mainly done within the context of the Mediterranean Diet (29:48) Olive oil and the gut microbiome There's a variety of animal studies looking at high fat diets and whether the type of fat matters. The short answer? It does. Palm oil, butter oil, and safflower oil reduce gut diversity and increase "unhealthy" gut bacteria. Your microbiome is one of the biggest drivers of your health. Olive oil is the second best type of fat for supporting Bifidobacteria and Lactobacillus and microbial diversity in the gut. The best is fish oil, but it's not great for cooking. Studies show refined olive oil doesn't have these effects as extra virgin olive oil. The phytochemical content of extra virgin olive oil is key in mediating the microbiome benefits. Sarah is fascinated by all this information because she wasn't expecting there to be another fat other than fish oil that was almost equally as beneficial for the microbiome. The caveat is that Sarah hasn't seen any papers on avocado oil at this point so the jury's still out on that one. She'll let you know when she finds something! Stacy raises the point that our gut microbiomes don't love high fat diets because our gut bacteria needs carbs to thrive (because it's what they eat) so when you limit carbs, you limit food for your gut bacteria, which can limit diversity. Though coconut oil has benefits, it's not the best option for your gut microbiome. Stacy has found when she limits saturated fats, especially since she doesn't have a gall bladder, her body functions better, especially in the digestive category. (48:46) Olive oil as a cooking fat Studies show olive oil is remarkably stable under heat exposure. One study showed it took 24 hours of frying before it created enough oxidized fats to be considered harmful. Another study showed after 36 hours of heating it still retained most of its vitamin E content. The phenolic compounds help to stabilize the fats and make them more resistant to oxidation. Olive oil has a similar effect in the body and makes our LDL cholesterol harder to oxidize. A high quality extra virgin olive oil can have a smoke point of 410 degrees F. But it must be a high quality, phenolic compound rich olive oil like those from Fresh Pressed Olive Oil Club. Two simple home tests to make sure your olive oil is high quality: It doesn't smoke at temperatures of up to 410 degrees F. It causes you to want to cough when ingested (that's because of the high phenolic compound content!). Other tips for choosing a high quality olive oil Look for a harvest date on the bottle versus a "best by" date. The fresher the olive oil, the better it is for you. Ideally it has been harvested within the past year. Olive oils should always be in a dark glass bottle. Not clear. Not plastic. Imported olive oils are more likely to be deceptively labelled and can even be cut with soy bean oil, canola oil, etc. Look for local, estate olive oils. Sarah goes through olive oil ten times faster than she does any other cooking in her home these days! Stacy prefers to use olive oil in more savory cooking because she finds it has a strong, distinct flavor. However, Sarah loves olive oil for cake recipes! She finds it makes a very moist cake with a large crumb, which is helpful for grain-free cake recipes. Look for some of these recipes in her upcoming book or on her blog. Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening

Resources Olive Oil Redemption: Yes, It's a Great Cooking Oil! 3 Reasons Why Olive Oil is Amazing Which Fats Should You Eat? Lemon Rosemary Olive Oil Cake Recipe the paleo view podcast episode 326 the olive oil-cast

Episode 325: Alopecia & AIP for Kids

Nov 10, 2018 01:00:03

Description:

In this episode, Stacy and Sarah come to the rescue for a listener in need, discussing alopecia (an autoimmune disease), as well as strategies and resources to smoothly transition your child into the Autoimmune Protocol in order to maximize healing and minimize stress - for both you and your child.

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 325: Alopecia & AIP for Kids (0:00) Intro (0:40) News and views Stacy just returned from New York City and thinks she's coming down with a cold. Sarah is full blown sick. Send them good thoughts! Stacy gives a rundown of her NYC trip with the boys. One of the highlights was visiting The New York Historical Society's 'The History of Magic' exhibit. (12:20) Today's topic As a parent, it can be very scary to navigate helping your child implement the Autoimmune Protocol (AIP) when you have no experience with it yourself. When you're taking care of a sick child, don't forget to take care of yourself because you need to be operating at your best to give the best care. Laura asks: "This week we got a pretty shocking diagnoses that my 5 year old daughter, has a rare form of alopecia and is losing all of her hair. She’s lost about 30% in the last 10 days OUT OF NOWHERE. Yesterday we got results from extensive bloodwork testing just about everything and so far it all looks normal. We haven’t gotten celiac results back yet... So clearly with Alopecia she is having autoimmune issues causing her body to turn and attack her hair follicles. We have switched over immediately to a paleo diet and limiting eggs. As little as possible sugar and processed foods, no dairy, no gluten, no beans (? This one confuses me), limited organic chicken."Eating: Healthy fats, cooked veggies, berries, quality grass fed organic beef, Alaskan wild caught salmon, some tuna fish...She cries every meal, she misses her snacks and yummy food. I’m lost and just trying to keep up and do my best. Any healthy, ‘good for her cells’ snacks you think a 5 year old would enjoy indulging on? I’m so horrible at cooking but will get better! I know there are fun things to make, which cookbooks do I need? Any favorite snack bars? Tasty breakfast options?The doctors all say nothing can be done and there’s no cure but no one talks about diet, waking up early for the sunrise, healing the gut and mitochondria... I know these are all things that can help heal her. But I’m overwhelmed, stressed, a bit broken, emotional and mourning this diagnosis (yes, I know she’s not dying but I wish hair for my 5 year old, bow loving daughter who doesn’t understand what’s happening)." Stacy says it sounds like alopecia is a secondary autoimmune disease and it's likely that Laura's daughter has a primary driver like Celiac's that could be causing an alopecia flare. Sarah says it is possible for alopecia to be a primary driver, but confirms it's very common for alopecia to be a secondary autoimmune disease to Celiac, Type I Diabetes, or Rheumatoid arthritis. Alopecia is most commonly linked to Celiac's. Alopecia is a fairly common autoimmune disease, affecting 2% of the population at some point in their lives. On set is most typically in childhood. Alopecia is among group of autoimmune diseases that is considered "self limiting." It can flare up and then, out of nowhere, go away. Alopecia is strongly linked to stress. (25:30) Is AIP effective for alopecia? It's hard to answer how effective the Autoimmune Protocol is for alopecia. There's mostly anecdotal evidence at this point. There was a recent study testing AIP on people with Chronn's disease and Ulcerative Colitis and most were in full clinical remission after just 6 weeks. There's currently a study in progress that tests AIPs effectiveness on Hashimoto's Thyroiditis and Sarah will shout those results from the rooftops as soon as they're released! At least 6 people with alopecia have shared their stories with Sarah. They've reported full hair regrowth after about a year. Here's a link to a Youtuber Sarah met who used AIP to regrow hair: youtube.com/deepaberar There are a lot of AIP facebook groups to join as well as AIP bloggers. (31:07) AIP Snacks for kids There needs to be a balance between living a lifestyle that heals us with the foods we eat. If cutting out foods your child loves is adding a huge amount of stress, that's not healing. ShopAIP.com is a great resource for AIP foods and snacks (use code PALEOVIEW for 10% off). Stacy recommends finding AIP or paleo snacks that are similar to snacks your child is already familiar with. For example if your child loves crackers, find a cassava-based cracker to replace it with. For cookbooks, Stacy recommends Sarah's cookbooks The Healing Kitchen and The Paleo Approach Cookbook because they'll teach you about the autoimmune protocol and why it's important. About 50% of the recipes in Paleo Principles are AIP, but the great thing about Paleo Principles is that is goes into more detail of the grey areas of AIP. Check out Sarah's free resource on her website, Paleo Community, which is an "all things AIP in one place" resource center. (39:40) How to approach the Autoimmune Protocol with a child Step 1 is learning about AIP. It's about nutrient density first, elimination second. Check out Sarah's resources: The Paleo Approach book "What is AIP?" A free resource on Sarah's website Her best resource for a deep dive into AIP is The AIP Lecture Series Next session starts January 7, 2019. There will only be two sessions in 2019. This weekend (11/10-11/11) is the last week to pre-order the course! However, if you miss the pre-order, use the code PALEOVIEW before January 7th for a sweet discount! This course, taught by Sarah, is intended for patients and caregivers. Step 2 is understanding the nuances of AIP. All fruits are allowed (except nightshades which are technically fruit). AIP is not a low carb diet. This is good for kids because they need carbohydrates. With a child, there is a "quality of life argument" to be made. If a child is crying at every meal, it might be best to manage stress by taking a slower approach and continuing to include some foods that aren't AIP (but are still nutrient dense). Mindset shouldn't be underestimated in the success of AIP. Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening

the paleo view episode 325 alopecia and hip for kids  

Episode 324: Noelle Tarr

Nov 2, 2018 01:14:35

Description:

In this episode, Stacy and Sarah sit down with Noelle Tarr of Coconuts and Kettlebells to chat about separating your self worth from your fitness goals, why fitness and health aren't the same thing, and how to approach movement with a chronic condition in a way that will benefit your health.

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 324: Noelle Tarr (0:00) Intro (0:40) Welcome today's special guest, Noelle Tarr of Coconuts and Kettlebells! Noelle just moved to northern Virginia and now lives down the street from Stacy! Sarah is jealous! Its been a while since we talked about fitness on TPV so that's what Noelle is here to share. Connect with Noelle at her blog, Coconuts and Kettlebells, through her program Strong From Home, or through her new book, "Coconuts and Kettlebells: A Personalized 4-Week Food and Fitness Plan for Long-Term Health, Happiness, and Freedom"! (3:43) Noelle's story When Noelle was younger, she was always into fitness. She was training for triathlons and running marathons, pushing her body to the max. In retrospect, she feels this was a mindset issue. People kept praising her for her skill and discipline, which fueled her obsession with controlling her body and her weight via exercise. Moving through college, she "destroyed her body" doing what everyone told her was healthy - working out all the time and eating low calorie. Eventually she broke mentally, physically, and emotionally. This is when Noelle found paleo (which she doesn't follow anymore). She's really thankful that paleo taught her that calories didn't matter so much and because of this, she was able to release that obsession and instead explore what her body wanted and needed. Through the years she's tried different things. She used to avoid fruit because it contained sugar. She used to maintain an intense CrossFit training schedule. She's struggled with chronic back issues. She wrapped her self worth up into how much she could back squat or lift, but this just left her feeling like she was constantly in pain and never truly healthy. When Noelle got pregnant, she hit the point where she was "done with it." She started asking herself why getting back to the back squats was so important to her? And if lifting heavy weights was really the only way to get fit? Examining this part of her identity opened her mind to what it means to be healthy and fit. She got into PT and learning how important it is to build balance and strength throughout the entire body. This had a powerful effect on her. She felt better, her weight stabilized, and she was able to maintain health by doing things she felt was right for her body, like short workouts and a lot of walking. She stopped thinking about what other people were doing and what she should be doing, instead focusing on "what's going to serve my body today?" Now she works with people to create a plan that's right for them, which is the basis of her program, Strong From Home. Noelle's book, Coconuts and Kettlebells, covers these new ideas about fitness and particularly the mindset side of it. (11:35) Sarah asks Noelle if the psychological stress of having your identity and self worth wrapped up in your exercise routine can actually make fitness detrimental to your health? Noelle responds that if your self worth is tied to your ability to complete an event or achieve goals then it can be toxic long term. While this works for some, it doesn't work for a lot of others. It's okay to switch up your goals and make changes based on the information you acquire about your body along the way - it doesn't make you a failure! Sarah raises the notion of the fitness industry's mentality that if a little is good, a lot is better. It's the loss of moderation. Our body is not built to do it all! We see a lot of health problems in elite athletes that are related to the stress that intense physical training has on the body. (17:13) Sarah asks, when you're working with a client, how do you get someone to dissociate from a goal that's going to be destructive versus productive? Noelle says it's important to understand that every body is different, has different limitations, and has a different history. Everyone has their own unique capabilities. Create a mindset of "more is not better. More is just more." When you're working out, you're actually causing damage to your body. You're creating micro-tears in your body, which is stress on the body. You need to be able to give yourself time to recover from that. It's important to find the balance point where fitness provides health and doesn't do harm. It's not uncommon for elite athletes to be some of the most unhealthy people! What's your minimum effective dose? What can you get out of the smallest amount of work? Stacy points out that it's important to be mindful of your own goals and your own health conditions. And it's important to be aware of how often you're exercising, how much recovery time you're giving yourself, and what type of nutrients - both macro and micro - you're giving your body to support it. They're not anti-lift heavy, but they want to be clear that you don't have to lift heavy if it's not right for you! (26:25) What is a rest day? What does that mean for someone with a chronic illness versus a more elite athlete? When working with clients, Noelle scales the number of workout days and rest days based on their experience level. If someone is new to exercise, she recommends working out 3 days a week. At 6 months, bump it up to 4 days. And after a year, bump it up another day to 5 workout days/ week. But Noelle never recommends working out more than 5 days per week. For rest day activities, Noelle recommends: Walking Mobility work Intentional heat and ice Stretching Or nothing! For people suffering from chronic health conditions, Noelle works with them to develop a mindset of healing. If you wake up and something feels off, you have the freedom to turn that workout day into a "restorative day" (walking, mobility) or just sleep! Pushing your body to do a high intensity workout when your body doesn't feel good can be detrimental to health. Noelle is a huge fan of band work. When it comes to workout schedules, it's important to have options for working out and recovery so you can be flexible! People get hung up on unplanned rest days because they feel shame or guilt over having missed a workout, and that can quickly snowball and throw off their entire week. But Noelle says stop beating yourself up about it and just get back on the wagon the next day. There's no point in pushing yourself to do a high intensity workout when you know something doesn't feel right. (34:45) Sarah shares how she balances working out with Hashimotos and fibromyalgia and high stress levels: She schedules 4 days at the gym (Monday, Tuesday, Thursday, and Friday). She goes at 7:30am and workouts out with a personal trainer at her CrossFit gym where they do whatever feels right for her that day. On powerlifting days, she just builds up to whatever is comfortable that day - somedays her back squat is 160 and other days it's 200lbs. And on days she doesn't feel good, they focus on mobility work. This model has allowed her to maintain consistency. Even though she has no problem skipping a day because she doesn't feel good, it becomes really hard for her to get back the next day. Having this schedule and flexibility has been really great. (37:58) Working with a personal trainer A good trainer should communicate with you and should know when you're beat up and need extra rest. A trainer can also help you get more in touch with your body and recognize when you're feeling rundown or even when you're feeling better than you think you are! (40:00) If someone is suffering from a number of health conditions and has been primarily focused on recovery, how can they know when it's the right time to push a little harder and to what extent? Stacy shares her own personal example of her chronic back issues and her struggle with getting back into exercise. If she's not walking intentionally or being mindful of how she's sitting, she can aggravate her injury. It's a fine line between pushing herself and not re-injuring herself. If you have chronic pain, Noelle recommends that you research to find a qualified Physical Therapist. Don't be afraid to interview several PTs and get a second opinion! Explore acupuncture and chiropractors. Noelle believes there's a way to move and feel better if you have chronic pain, it can just take finding the right people to help you. Working with a professional can also hold you accountable and keep you showing up for yourself, even when you're frustrated and don't feel like it. Stacy has struggled with motivation because she wants to lift heavy instead of being restricted to small movements. Though its taken her some time to make peace with this disappointment, she has. She had worked with a personal trainer, but the trainer's goal was to get her back to being a competitive Strong Woman, which just caused her to re-injure herself. That made her realize that she needed to take a step back and take care of mental wellbeing. These days, she's thinking about joining the Y with her boys to swim this winter and she wants to make time for stretching. Noelle says when we separate our self worth from fitness activities, that's where the benefit is. We allow ourselves to move on and do other things and we stop feeling "less than" because we're no longer doing that thing. Noelle asks herself important questions like, "What do I want from life? How do I want to feel when I'm 75? Do I want to be limping around with a back brace and cane because I had to keep running?" And she says no! She wants to be playing with her grandkids and doing water aerobics! (55:29) So how does one measure progress and success? Noelle says success is not the number on the scale, despite what the fitness and diet industry want you to believe. The first way you can measure success is in your blood work, your inflammatory markers, a hormone panel. Get blood work done before you start and then, 6 months later, have your blood work redone so you can compare. Secondly, progress happens in small, incremental shifts, and it happens all over the place. You may get faster, your reps may increase, the amount of weight you can lift may increase. Noelle encourages you to track these stats in a notebook and notice the improvements! Sarah likes to set small, realistic goals. This year she's been working on doing Toes to Bar and doing the CrossFit benchmark workout, Grace, at the prescribed weight. Sarah measures her health by how she feels. How do her joints feel when she gets out of bed? Does she feel happy? Does she laugh when her kids make a joke? Does she feel energetic and focused? And what does her blood work say? Stacy says when she started paleo, her goal wasn't to lose weight, it was to have energy to play with her kids. At the beginning she barely had energy to sit at the dinner table. Now she looks back at that to remember how far she's come. "Fitness" and "health" are different. It's important to prioritize both. Sarah says when you ask yourself what progress you've made and the answer is none, maybe you're measuring the wrong thing. Maybe the success is that you're showing up and putting in the effort! (1:09:22) Wrap Up Stacy is going to research the water aerobics schedule at the Y so she and Noelle can go to a class! You can find Noelle at: Her blog www.coconutsandkettlebells.com "The Well Fed Women" Podcast Strong From Home program Her new book, "Coconuts and Kettlebells: A Personalized 4-Week Food and Fitness Plan for Long-Term Health, Happiness, and Freedom" And on social media @coconutsandkettlebells By the way, Noelle is a Certified Personal Trainer AND a nutritional Therapy Practitioner! Talk about credentials! Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening

 

Episode 323: Cheat or Treat, Let's Talk Sweets!

Oct 26, 2018 01:02:40

Description:

Ep. 323: Cheat or Treat, Let's Talk Sweets!

the paleo view episode 323 cheat or treat let's talk sweets

In this episode, Stacy and Sarah are helping you prepare for America's sugar holiday, Halloween! Find out Stacy's and Sarah's strategies for empowering their kids to make good choices around trick-or-treating candy, mindset tips for navigating sugar cravings and getting back on track after overindulging, and why raw honey is such a unique and powerful natural sweetener!

Click here to listen in iTunes

 

If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 323: Cheat or Treat, Let's Talk Sweets! (0:00) Intro (0:40) Today's topic: how to successfully navigate the sugar holiday, Halloween! Let's change the way we think about Halloween and focus on how we treat ourselves (self care) versus how we treat ourselves (sugar) to get rid of the guilt and shame mentality. This topic goes beyond just Halloween. Halloween kicks off a two month stretch of indulgent holidays! Think "I'm choosing to treat myself" versus "I'm cheating on my diet." Sugar, in small doses, doesn't have to be detrimental to your health and it can offer some benefits like social comfort and enjoyment. Paleo Treats is this week's podcast sponsor! Paleo Treats "changed Sarah's world!" They were one of the first paleo desserts on the scene. Sarah's and Stacy's favorite Paleo Treat is the Bandito. It's like a peanut butter cup -- but paleo! In addition to the Bandito, Paleo Treats has a number of delicious treats including the Cacao Now (açaí and chocolate), the Mac Attack (coconut cookie), the Mustang Bar (oatmeal cookie), the Rocket (espresso brownie), and the Brownie Bar (flourless chocolate cake). The Bandito is a great options for those seeking a low sugar option because it only has 7g of sugar from honey! Try these delicious treats for yourself: www.paleotreats.com/thepaleoview and use code PALEOVIEW for 10% off! One strategy Sarah uses to be mindful of her dessert intake is that she'll freeze cookies or sweets. Then, when a craving strikes, she must defrost the treat, which allows time for her craving to lessen or go away. Paleo Treats are great for this because they're stored frozen! (19:38) Natural Sweeteners Paleo Treats uses honey to sweeten their treats (no refined sugar!). In researching her new book about the microbiome, Sarah has discovered really cool research about honey, which separates it from any other sugar. Before we get to honey though, Blackstrap molasses is definitely on a pedestal. One tablespoon has just 42 calories, 20% of your RDA of calcium and iron, most B vitamins, and is a great source of chromium. It has more iron per calorie than steak and more calcium per calorie than cheese. But it's a very strong sweetener so it's primarily used in gingerbread flavored foods. Stacy uses blackstrap molasses in sauces or in her Asian Short Ribs recipe. It's also great in her Chewy Molasses & Ginger Cookies! Honey is non diabetogenic. For some reason that researchers are still trying to figure out, it doesn't elicit the insulin response you'd expect and doesn't seem to contribute to insulin resistance the way you'd expect. Studies show that diabetics can sweeten with honey which dysregulating their blood sugar. Honey doesn't create the same response as cane sugar or maple syrup, two sweeteners that have a very similar saccharide breakdown. Honey has incredible anti-microbial properties. Raw honey has fermentable substrate in it, which feeds our gut bacteria. It increases microbial diversities and selectively feeds probiotic stains that are very desirable. It's incredibly beneficial to the gut microbiome! So Sarah puts honey on an equally high, but different pedestal as blackstrap molasses. (24:26) Honey versus raw honey There are certain properties of honey that are lost when it's pasteurized or cooked. It has unique compounds that are similar to phytochemicals that we haven't completely characterized. There really isn't another food like honey! But when you heat things, chemical structures tend to unravel which can change their function. Raw honey is antibacterial, antioxidant, anti-tumor, anti-inflammatory, and antiviral. It's cardio protective, gastro protective, and can promote wound healing. If you make cookies with raw honey or put a spoonful of raw honey in a cup of tea, you're going to lose some of these properties, but it's still going to be fermentable (things the gut bacteria will eat), which still benefits your microbiome. Stacy's strategy to maximize the benefits of raw honey in hot tea is to let the tea cool to drinking temperature and then add the honey. Honey has been shown to improve IBS both with chronic constipation and chronic diarrhea. Honey is also a cough suppressant and is very soothing for the throat. (30:27) Defining what a treat is Stacy defines treats as anything outside the scope of a nutrient dense healing food, or what Mark Sisson would call "the 20%." Sarah agrees, defining treats as anything that's not adding nutritive value to her diet, for example, gluten-free burger buns, popcorn, and rice (unless it's made with broth). In her house, the most common treat foods are popcorn (once a week, maybe twice) or a sweet treat (once a week). Stacy agrees, saying her family usually has a sweet treat twice a week and they try to focus on recipes that are naturally low in sugar. One of their favorites is this Chocolate Chia Seed Pudding, which has a lot of nutrient density! If you're experiencing a craving, it's often because you need something. If you're craving sugar, it might be a sign that you need vitamin C, more sleep, some downtime (reducing stress), healthy fats, magnesium, calcium, etc. Sometimes when Stacy has a sugar craving, she eats a clementine or an orange to get a dose of vitamin C. (37:12) Approaching Halloween and making treats a choice Stacy makes an agreement with her kids that they can keep a few pieces of trick-or-treating candy and they'll exchange the rest for legos or pennies - whatever they negotiate. Then Stacy removes the "exchanged candy" from their house and brings it to share at her office. Sarah's kids love the ritual of trick-or-treating! Sarah goes through the candy with her kids and separates out the candy that will make them sick. Her kids will then pick the treats they want and amazingly, have the self control to eat them over an extended period of time (versus all in one sitting). It's important to figure out what works for you treat-wise - what fulfills you and makes you happy! If you don't define a limit yourself, that's where temptation can creep in, leaving you feeling ashamed and guilty. If you overindulge, don't dwell on it. It's over and done with so don't decide to throw in the towel and eat that other bag of candy. Move forward and start fresh! If you get stuck on the "sugar rollercoaster," and have a hard time going cold turkey to reset your palette, Stacy recommends weaning yourself off sugar by upgrading your sweets to clean ingredients by making paleo cookies or eating Paleo Treats. Sarah has totally experienced the slippery slope of eating one sweet and it creating a domino effect to eat the whole bag - more than once! Mindset is very important when it comes to treats. Sarah recommends viewing treats as an indulgence and as a choice. If things start to unravel, there are foods she won't touch like gluten, dairy, or soy, but there are plenty of delicious treats that can be made with paleo ingredients that will set her up for a sugar rollercoaster. What's true of those days is that it stops being a choice and starts becoming a compulsion. One thing Sarah has found really useful when things start to unravel is that she consciously chooses to eat the treat and be very present. She makes it a real, intentional moment, savoring the flavors, the texture, and the experience. She also notices that this compulsion is a symptom of not getting enough sleep or being overly stressed and comes up with a plan for taking action to address those imbalances so the compulsions stop. Dark chocolate and sometimes fruit is Sarah's go-to for a treat when she's trying to reset her compulsions. (51:24) Alternative sweeteners Be a mindful consumer when it comes to the new, no calorie sweeteners on the market. Think through what the ingredients are and if that's what will set you up for success. Google these products, look up the ingredients and how it's made. Check the sources and read multiple articles with varying view points. There is now a conclusive study in humans that stevia can disrupt progesterone and testosterone signaling. Low calorie sweeteners, low glycemic sweeteners, and keto sweeteners all have problems. They either disrupt the gut microbiome, increase leaky gut, or mess with hormones. The body has a far greater capacity to process a moderate and occasional amount of real sugar (honey, maple sugar, cane sugar). We can process and detox those better than sugar substitutes (even plant-derived sweeteners) like stevia. If you overindulge this holiday season, eat fish, drink broth, and sleep! And check out these recovery-themed episodes: The Paleo View Episode 15: Holiday Recovery The Paleo View Episode 21: Sugar Detox The Paleo View Episode 71: Sugar Detox Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening

Relevant posts https://www.thepaleomom.com/paleo-podcast-sugar-and-salt-cravings/ https://www.thepaleomom.com/sugar-vs-sweeteners/ https://www.thepaleomom.com/beating-sugar-addiction/ https://www.thepaleomom.com/is-sugar-paleo/ https://www.thepaleomom.com/paleo-splenda-erythritol-stevia-low-calorie-sweeteners/ https://www.thepaleomom.com/whats-the-next-superfood-sweetener/ https://www.thepaleomom.com/trouble-with-stevia/   the paleo view podcast episode 323 often times our bodies are craving things because we need something graphic

Episode 322: A Healthier Visit With Aunt Flo

Oct 19, 2018 00:00

Description:

Ep. 322: A Healthier Visit With Aunt Flo

the paleo view podcast episode 321 a healthier visit with aunt flo

In this episode, Stacy and Sarah are getting up close and personal as they answer all your questions about menstruation! Why are conventional pads and tampons dangerous? What are the signs of Toxic Shock Syndrome? What safer period products and brands should I be using? And how the heck do I use a menstrual cup?!

 

Click here to listen in iTunes

 

 

If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 322: A Healthier Visit With Aunt Flo (0:00) Intro (0:40) Getting right to today's topic: menstruation! Disclaimer: If you typically listen to our podcast with your kids in the room, please note that this episode discusses female reproductive anatomy and feminine hygiene products. Today we're answering your questions about menstruation, including what products you should and shouldn't be using, the chemicals and questionable substances used in conventional products, and how it impacts female health. This topic came about back in September, when Stacy's period caught her by surprise on a trip. She was traveling without a menstrual cup (which she's used for 7+ years) and had to make the decision between pads and tampons. When Stacy switched to a cup, it reduced the length of her period, as well as the amount and intensity of cramping. Sharing her experience on social media sparked a lot of questions about the cup and safer menstruation practices, so we're here to dive into the science behind your questions! Sarah rarely uses tampons because intuitively, they always felt unsafe to her. As she dove into the research, it backed up her suspicions. But the good news is that there are so many safer options! Stacy and Sarah take a walk down memory lane, remembering the pads that were available on the market when they first started menstruating. Listeners - if you have a menstruation product and you love it, go to Stacy's Instagram and/or Sarah's Instagram posts for this podcast episode and leave a comment about what you're using and why you love it! (14:29) So what is the problem with conventional pads and tampons? It boils down to the fact that these materials aren't regulated. The companies are trying to solve the problem of "does this absorb liquid" without considering other important health factors. The vagina and vulva are mucus membranes that are highly absorbent, so there's the potential for those areas to absorb the chemicals and other known problematic materials used in conventional products. This can lead to chronic health problems like cancer. Research was almost non-existent for vaginal health until the 1990s. The earliest research was on sexually transmitted infections and how personal lubricants could affect the rate of infection transmission. These studies discovered chemicals like glycerine - which is still used in personal lubricants today - damages and irritates the vaginal barrier tissue. Funding for women's health studies is stunningly low. Thir party organizations like non profit advocacy groups have taken on the responsibility of doing this type of testing because it's incredibly important. (20:55) Female sex organs are highly absorptive Female sex organs are "self cleaning" because they need to be able to get rid of the foreign material introduced during intercourse. It's lined with mucus which provides a barrier and prevents bacteria from latching on and washes away harmful microorganisms. Like our gut, skin, and sinuses, vaginal tissues (including the external parts) are also semi-permeable. But they're much more absorptive than skin. Studies show hormones get into the blood stream very easily through the vaginal barrier. One hormone, when taken both vaginally and orally, was 10x stronger when delivered vaginally. This means you need to be mindful of everything that comes into contact with that area! For more on the regulation (or lack there of) of personal care products check out Episode 275: Cancer Risk from Personal Care Items. Beyond tampons and pads, also beware of vaginal wipes, personal lubricants, douches, vaginal perfumes - anything you're putting in contact with your lower regions. Even though the vagina is more absorptive than the intestines, there has never been a peer-reviewed study that measures the absorption of pesticides, dioxins, etc, from tampons or pads into the vagina. Crazy! Always avoid personal care items with fragrances! Fragrances are a "catch all" category for companies to put any ingredient they want without disclosing it. There are harmful fragrances that are added to tampons and pads which are known endocrine disrupters. (29:32) Chemicals in conventional tampons and pads Dioxins. Women absorb more dioxins through tampons than food in polluted areas. Furans. A chemical used to bleach tampons so they're white. Parabens. Endocrine disrupter and carcinogen. Pesticide residue. Third party testing has found at least 8 different detectable pesticide residues in one common brand of tampons. If you're spending money for grass-fed and organic foods, and clean self care products, this is something you need to be concerned about! (32:14) Toxic Shock Syndrome In the 70s and 80s there was a dramatic rise in toxic shock syndrome (TSS) when tampons became more widely used. At that time, 4 different types of synthetics were being used. After studies, 3 of those materials were removed from the market. TSS is caused by a toxin secreted by Staph. Aureus, a very common and problematic bacteria. During menses, the vagina creates a great breeding ground for Staph. Aureus and when you use a tampon, you're creating an even better environment for this bacteria to grow. TSS can be fatal. It doesn't occur frequently, but when it does, it requires medical care. Major symptoms of TSS include: Sudden high fever Dizziness when going from sitting to standing (caused by sudden low blood pressure) Lesser symptoms: Nausea Vomiting Rash resembling a sunburn, particularly on the palms of hands and soles of feet Muscle aches Confusion Headaches If you experience these symptoms, cease using a vaginal product and seek medical attention immediately. Treatment includes a high dose of antibiotics. Recent studies show that 100% cotton tampons potentially create a higher risk of TSS (versus synthetic/cotton blends tampons), though earlier studies showed they have a lower risk. So it's not cut and dry. When it comes to menstrual cups, medical grade silicone cups have a lower rate of Staph. Aureus growth. Most cups on the market these days are medical grade silicone, but it's important to check. Make sure you follow the recommended cleaning instructions when using a cup! TSS is not limited to using vaginal products. It can result from other means. About 80% of us make antibodies against Staph Aureus, so our bodies knock it out before becoming TSS. (47:12) Recommended menstrual products and brands Every woman is different so it's important to experiment and find the right fit for your cervix, comfort, and lifestyle! Organic cotton disposable pads Natracare The Honest Co Organyc Seventh Generation Reusable pads Oko Creations Glad Rags Luna Pads Saathi Pads Pink Daisy Organic cotton tampons Cora Seventh Generation Natracare Maxim Puristics Organyc Reusable Natural Sponge Tampons Jade & Pearl Poseidon Constantia Beauty Natural Intimacy The Sea Sponge Company Menstrual Cups Diva Cup Lunette Yukki Anigan Evacup Fleurcup Super Jennie Lena cup Period Panties Modibodi PantyProp Lunapantie THINX Harebrained Anigan StainFree Panties Vv SkiVvys Dear Kate (53:22) Listener Questions "How do I choose the best cup for me?" Stacy swears by this quiz: https://putacupinit.com/quiz/ Finding the right size cup for you is very important because if you're using a cup that doesn't fit you well, there's a risk of a prolapsed bladder, cervix, and/or uterus. If your cup feels weird in any way, it's the wrong size! If you find a cup doesn't work for you, your next best options are a natural sponge or an external product like reusable pads or period panties. "How long does a cup last?" For Stacy, one cup lasted 6 years. The stem broke. So it's a much more environmentally-friendly option! "I’m so intrigued but I can’t comprehend how you get it in and out, and it doesn’t spill?" Stacy says she's never had a problem with the cup spilling (except for that one time her cup fell in the toilet!) The cup is also the only product she's used that has an air tight seal so when you're swimming, it keeps everything where it should be. When inserting, you fold the edges of the cup and insert it with a twisting motion. It should naturally unfold as you're inserting. In terms of leakage, chances are incredibly slim that a cup of menstruation will spill all over you. However, if the cup overflows, a little leakage can occur. For removal, while sitting on a toilet, grab pinch the stem and squeeze the base of the cup to release the airtight seal. Then gently remove the cup. It should come out easily. Definitely practice this at home before attempting this in a public restroom. When in doubt, check out YouTube for "how to" videos. You don't have to remove the cup every time you use the bathroom. It's also more sterile! No external strings or material to absorb other body fluids. "Does it actually shorten your period?" and "Is there less blood?" Yes, it can shorten your period, and it can feel like there's less blood, but the uterine lining is still shedding the same amount. How heavy your period or how long it lasts really depends on hormones, stress, thyroid, etc. Tampons are a physical stressor so it could be changing the quality of your period. Fragrances, chemicals, and materials like plastics can also mess with period quality. "Is there a downside for the cup holding liquid inside that long?" The downside is just creating an environment for Staph. Aureus to grow, which can turn into TSS. But this is a slim chance. Companies do make wipes for cleaning your cup during the day, but Stacy believes that it's safer to just avoid removing your cup in public restrooms and therefore avoid exposing it to other potentially harmful bacteria. Stacy and Sarah recommend having two cups so you can sterilize one while using the other. Stacy sterilizes hers by running it through the dishwasher. "Cup versus soft disk?" Stacy doesn't have experience with this. And it didn't come up in Sarah's research for the show. Stacy is weary of them because they contain plastic. Do you use one? Go to Stacy's Instagram and/or Sarah's Instagram posts for this podcast episode and leave a comment about what you're using and why you love it. "Can menstrual cups be used safely with IUDs?" If your cup fits properly, it's not touching your cervix so it shouldn't be an issue (but check with your medical professional). "I have a 4th degree tear from a baby. Will a cup be comfortable?" You won't know until you try, but make sure you get a cup that fits. Stacy recommends a natural sponge or a period panty if the cup doesn't feel good. "I'm having a baby next month. What about post-partum?" Doctors recommend not inserting anything into your vagina for a period of time after giving birth due to risk of infection, so follow their advice! It's okay to use the pads they give you at the hospital after giving birth - do what you need to do! - but then find a safer pad option using the list above. Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening

Relevant posts Aunt Flow's Gone Au Naturale: Product Reviews

A Question for Women's Health: Chemicals in Feminine Hygiene Products and Personal Lubricants

Chem Fatale Report: Potential Health Effects of Toxic Chemicals in Feminine Care Products Role of female intimate hygiene in vulvovaginal health: Global hygiene practices and product usage

Menstrual Cup Linked to Toxic Shock Syndrome, New Study Finds

the paleo view episode 322 toxic chemicals are often put in store brand menstrual products

Episode 321: Benefits of Being Barefoot

Oct 12, 2018 01:03:16

Description:

Ep. 321: Benefits of Being Barefoot

the paleo view podcast episode 321 benefits of being barefoot

In this episode, Stacy and Sarah discuss the surprising number of benefits of wearing minimalist (aka barefoot) shoes! From relieving back pain to helping prevent injury, find out the science behind why minimalist shoes work, the best way to transition into minimalist shoes, as well as Stacy and Sarah's favorites!

 

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 321: Benefits of Being Barefoot (0:00) Intro (0:40) News and Views How low can they go - who has the lower voice?! Get excited, Sarah is working on a new microbiome-focused book! In writing the book, Sarah has discovered some major knowledge-bombs that will rock your world! (6:07) Introducing today's topic: the benefits of being barefoot and minimalist shoes Stacy and Sarah both started wearing minimalist shoes when they went paleo. Stacy loves Xero Shoes, especially for Stand Up Paddle-boarding (aka SUPing). They've helped her back feel better! In fact, today's episode is sponsored by Xero Shoes! Check out Xero Shoes here: xeroshoes.com/thepaleoview Xero Shoes have been a game changer for Sarah when using her treadmill desk. If you want a Pokemon Go friend code, message Sarah on Instagram... Sarah bought her first pair of Xero Shoes - Z-Trek sandals - at the Ancestral Health Symposium! The whole idea behind minimalist shoes is that your foot can move as naturally as if it's barefoot, but you have protection from sharp objects, dirt, etc. Sarah is such a fan, she owns 4 pairs of Xero Shoes! And Stacy has 2 pairs of Xero Shoes! (19:36) The science behind why barefoot shoes are good for you 'Barefoot shoe' and 'minimalist shoe' can be used interchangeably Science shows that the more material we have on our feet, the more it changes the biomechanics of our foot and leg motion in what appears to be a negative way. This means most standard shoes interfere with our biomechanics and can lead to greater chance of injury. Barefoot shoe studies are showing some exciting results: Less stress on the knee joints When you wear barefoot shoes, it carries over and can positively impact how you move when wearing standard shoes Because barefoot shoes allow you to feel the ground under your feet, many more smaller muscles in your feet and ankles are activated, which strengthens your feet, lowering chance of injuries like ankle sprains Training in barefoot shoes can increase muscle volume in the legs and feet and can decrease the need for orthotics There is an increased risk of injury when transitioning to minimalist shoes because your feet are learning, adapting, and strengthening. This period can last up to 6 months. When switching to minimalist shoes, runners will naturally correct their stride (landing on the ball of their foot first, versus landing on their heels). Long term, people who are experienced in running in minimalist shoes have a lower injury rate. People who run in standard shoes have a 3.41% higher chance of injury than those wearing standard shoes. Current science-supported benefits of minimalist footwear: reduced risk of knee injury reduced risk of injuring other joints and muscles improved strength and flexibility of our legs and feet improved overall biomechanics of our lower body reduced chronic exertional compartment syndrome increased muscle volume in our legs and feet (33:06) Transitioning to barefoot shoes Stacy was nervous about switching over because of past ankle injuries, but they actually improved her ankle mobility. They were so comfortable it was barely a transition. Stacy wears barefoot shoes to work out and in her free time, but hasn't quite made the leap to barefoot shoes for her corporate life. It's mostly an aesthetic thing. But minimalist shoes have encouraged her to ditch the heels and wedges and switch to ballet flats at work. But there are minimalist options for corporate wear. And just remember - do the best you can as often as you can! Try wearing regular shoes to work and barefoot shoes the rest of the time. When purchasing barefoot shoes, consider the following: What activity are you doing most that would benefit most from barefoot shoes? Shock absorption, posture, etc. It's okay to take time to transition to barefoot shoes. When Sarah first started wearing wore minimalist shoes, the bottom of her feet hurt because she was using muscles she hadn't used. Over 6 months of transitioning, whenever her feet hurt, Sarah would switch back to standard shoes. If you're concerned about injury during the transition, work with a running coach! If you're heavier, be aware that the risk of injury when transitioning to minimalist shoes is higher. Steven from Xero Shoes recommends doing what Sarah intuitively did - wear your minimalist shoes until they start to hurt and then switch back to your standard shoes. You're using and strengthening new muscles so you need to give your feet recovery time! (48:35) One study gave the following recommendation for runners transitioning to minimalist shoes, though it didn't give a firm timeframe. For the first week, use minimalist shoes during lower key movement like walking, housework, shopping (not during training). Then, introduce your minimalist shoes to your training routine, but reduce training volume. Start by using your minimalist shoes for 5% of your run and your standard shoes for the 95%. Gradually increase the amount that you use your minimalist shoes during training. Overall, Sarah thinks it's a solid recommendation and is consistent with the idea that if your feet hurt or if you get blisters it's not because you need to toughen up your feet or do more, it's because your foot is relearning how to work! Rest and recovery are an important part of the process. This paper also recommends a variety of other exercises to build foot strength and mobility. They're probably exercises you're already doing in Crossfit (lacrosse ball, foam rolling, etc). (54:33) Barefoot shoes for walking and everyday activities Most of the studies are done with barefoot runners, but there are a few studies that have been done on walkers and they show similar benefits: better biomechanics, posture, mobility, strength, muscle size. Walking more in barefoot shoes can improve your running. There isn't injury data for those walking in barefoot shoes. The bottom line: barefoot shoes are beneficial no matter what your sport! (56:55) Wrap up and recommendations Sarah has the Xero Shoes Z-Trek sandals, the new Jessie sandals (with the loop around the toe), the Prio Running Shoes, and the Daylite Hiker (great for winter!). She loves them all! Xero Shoes sells replacements for all the shoe pieces - buckles, hooks, etc - so if you're rough on your shoes, they've got you covered. And the soles have a 5,000 mile warranty on them!! Amazing! Stacy has the Jessie sandals and has her eye on the Lena shoes, which would be a great option for work! Stacy wears the Cloud sandals for SUPing. Matt has the Prio Men's Running Shoes, which he loves. Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening

Relevant posts Xero Shoes Walk Barefoot or Why LeBron is Indestructible   the paleo view podcast episode 321 benefits of being barefoot

Episode 320: Can a Paleo or AIP Lifestyle Manage Diabetes?

Oct 5, 2018 01:14:21

Description:

Ep. 320: Can a Paleo or AIP Lifestyle Manage Diabetes?

In this episode, Stacy and Sarah go beyond diet as a way to prevent or manage diabetes, exploring why Paleo and AIP lifestyle factors like activity, stress management, and sleep are critical components. Sarah also shares a list of her top nutrients picks for improving insulin sensitivity.

 

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 320: Can a Paleo or AIP Lifestyle Manage Diabetes? (0:00) Intro (0:40) News and Views Welcome back! According to Sarah, the best way to do a podcast is in PJs! Over 6 years of TPV podcasts! Shout out to the listener Stacy met at the Queen City Mischief and Magic festival in VA! If you're a Harry Potter fan, mark your calendar for next year's festival! Sarah realizes she doesn't need to be coy about transitioning into the podcast topic because listeners always read the episode title before listening to the podcast. (10:58) Question from Kayla: "Hi Stacy and Sarah! I loved your recap podcast! I'm writing because I haven't seen a podcast yet about diabetes and AIP. I did listen to the insulin one, but I'm specifically wondering how AIP could be helpful to a diabetic. I had gestational diabetes with all four of my pregnancies, progressively worsening with each one until my last which was very hard to control. Unsurprisingly, I am now struggling with high blood sugar even though my baby was born 9 months ago. I've seen that diabetes is an autoimmune condition, but I really don't understand the mechanics so it's hard for me to be motivated to stick to the AIP diet. Would you be able to discuss that more on your podcast? Can Sarah please geek out on my behalf? Thanks so much for your amazing work!" Sarah geeks out with general diabetes statistics Estimated 9.3% of the American population has diabetes. Type II Diabetes accounts for 95% of diabetes in America and Type I accounts for the remaining 5%. (13:17) The difference between Type I and Type II Diabetes Type I Diabetes is an autoimmune condition where the body's immune system is attacking the beta cells, which are the cells in the pancreas that make insulin. Type II Diabetes is a diet and lifestyle disease where the pancreas can still make insulin, but the body becomes less and less responsive to it until it's unable to manage blood sugar levels. Also known as insulin resistance. Because Type I diabetes is an autoimmune condition, Sarah recommends following the Autoimmune Protocol (AIP) in addition to the other suggestions in this podcast. Traditional recommendations from American Diabetes Association for regulating insulin is "almost good," according to Sarah. Sarah likes their guidelines for measured carbohydrates, eating carbohydrates with protein, fat, and fiber, and focusing on whole food carbohydrates, but disagrees with their recommendations to eat whole grains and vegetable oils. One study shows that the Paleo Diet does a better job at regulating blood sugar than the Mediterranean Diet. Another study shows the Paleo Diet was more effective at improving glucose control and lipid profiles than the American Diabetes Association diet. Currently, no studies looking at the long term effects of the Paleo Diet on diabetes. (30:03) Lifestyle factors like activity, stress management, and sleep may have even more of an impact on insulin sensitivity than diet. Activity improves the body's insulin sensitivity receptors, both the number of receptors and their sensitivity. One study in healthy adults showed a 67% increase in amount of insulin needed to shuttle glucose out of the blood after 5 days of bedrest. People who are overweight and obese have an even greater increase in the amount of insulin needed. Sedentary periods also increase blood pressure, cholesterol, and other symptoms of metabolic syndrome. Taking a 2 minute activity break every 20 minutes can negate these effects. This can be as simple as getting up and moving around! More muscle mass equals more insulin sensitivity, which means there's benefit to doing muscle building exercises. Neither weight training nor cardio will negate the negative effects of sitting at a desk all day. (39:43) Chronic stress and acute stress are big factors in determining insulin sensitivity. Our fight or flight response regulates which bodily systems are prioritized. If we're constantly stressed our body isn't focusing on the immune system, digestion, reproductive functions, protein synthesis, bone formation, and regulating blood sugar. Chronic stress directly causes insulin resistance via cortisol. Researchers say chronic stress may be the number one contributor to metabolic system. Even acute stress causes insulin resistance and hyperglycemia because it's creating readily available energy for running away or other survival mechanisms. Sarah recommends working on resilience activities and managing stress. Practice saying "no," delegating, spending time in nature, cuddling, laughter, yoga, meditation, and down time. Stacy asks how these studies are measuring stress. Sarah says researchers are measuring cortisol levels and analyzing participant questionnaires. (49:02) Not getting enough sleep is a huge risk factor for diabetes. If you get less than 6 hours per night on a regular basis, you increase your risk of Type II diabetes by 50%! And you increase your risk of either diabetes and/or pre-diabetes by 2.4 times. Studies have shown that even a single night of lost sleep will make you insulin resistant. One study showed for every 30 minutes of weekday sleep debt the risk of obesity is 17% higher and the risk of insulin resistance is 39% higher - even if you're getting 15 hours of sleep on the weekends. (52:56) Stacy and Sarah discuss nutrients that are particularly important for insulin sensitivity. First off, always check with a health care provider before taking even a supplement. Some supplements do not mix with certain drugs. Vitamin D. Get your levels tested and supplement within the functional range of Vitamin D. Then retest your levels every 3 months. Vitamin D levels can change seasonally. Zinc. Important for glycemic control and the immune system. Ideally get it from foods like shellfish and nuts and seeds. Vitamin K2. Important for blood sugar management and can even reduce your risk of getting diabetes. Best sources are grass-fed meat, organ meat, grass-fed dairy. Chromium. More relevant for those who haven't been getting a lot of nutrients and may be just starting a Paleo Diet. Magnesium. Some studies show supplementation can improve glycemic control, but it's hit or miss. Data is stronger showing adequate intake of magnesium can prevent diabetes. Alpha Lipoic Acid. Has been shown in clinical trials to improve insulin sensitivity in those with Type II Diabetes. Berberine. Food sources can be hard to find. One source is Oregon Grapes, but they're only found in the Pacific Northwest. A couple studies have shown Berberine can be as effective as certain diabetes drugs. Curcumin (from turmeric). Anti-inflammatory. Some evidence showing it can prevent diabetes in people who are at a higher risk. Cinnamon. Also anti-inflammatory. Can reduce cholesterol by 18% and reduce blood sugar levels by 24%. Both Cassia and Ceylon cinnamon has this effect. Be warned, do not just eat a tablespoon of cinnamon - it will hurt! Conjugated Linoleic Acid (food, not supplement). Can be found in grass-fed meat and dairy from ruminant animals. Can significantly lower risk of diabetes. There is also preliminary evidence (some mixed, not conclusive) for blood sugar lowering properties of: CoQ10 Aloe Ashwagandha Ginkgo Green coffee bean extract Glucosamine Black cohosh Rhodiola Reishi mushroom Tart cherry juice White mulberry Fenugreek Milk thistle Ginseng Inositol Stacy suggests one way to get some of these amazing nutrients: FourSigmatic Mushroom Hot Cocoa with Reishi and Cinnamon. For more on medicinal mushrooms check out Episode 307. Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening

"diet is only one factor here. insulin resistance might be even more tied to lifestyle than to diet." Relevant posts The Paleo Diet for Diabetes American Diabetes Association Guidelines Palaeolithic diet decreases fasting plasma leptin concentrations more than a diabetes diet in patients with type 2 diabetes: a randomised cross-over trial Benefits of a Paleolithic diet with and without supervised exercise on fat mass, insulin sensitivity, and glycemic control: a randomized controlled trial in individuals with type 2 diabetes   insulin resistance might be even more tied to lifestyle than to diet graphic  

Episode 319: Abundance Mindset

Sep 28, 2018 01:14:55

Description:

  Ep. 319: Abundance Mindset

In this episode, Stacy and Sarah talk about the power of positivity and having an abundance mindset.

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 319: Abundance Mindset Intro (0:00) News and Views (0:40) Sarah is just back from an awesome camping trip to Black Rock Mountain! Question from Aimee: "I've read some scientific papers on how emotions such as anger and anxiety increase inflammatory cytokine release and the risk of chronic disease. While I've seen the research on how negative emotions increase disease risk and progression, I'm wondering what is out there demonstrating the opposite - that gratitude, happiness, and joy DECREASE disease risk and progression. Even better - is there anything demonstrating a shift in attitude from negative to positive reduces inflammation/disease progression? Thanks!" Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening! References: Optimism and Cause-Specific Mortality: A Prospective Cohort Study. 2017 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5209589/ Optimism and Physical Health: A Meta-analytic Review 2009 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2941870/ Cognitive Bias Modification https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4593863/ Effects of Mindfulness on Psychological Health: A Review of Empirical Studies 2011 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679190/ Mindfulness Training in Primary Schools Decreases Negative Affect and Increases Meta-Cognition in Children 2015 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4709470/ Enhancing relaxation states and positive emotions in physicians through a mindfulness training program: A one-year study. 2015 https://www.ncbi.nlm.nih.gov/pubmed/25485658 Emotional Freedom Technique (EFT) Effects on Psychoimmunological Factors of Chemically Pulmonary Injured Veterans. 2015 https://www.ncbi.nlm.nih.gov/pubmed/25530137 Emotional Freedom Techniques for Anxiety: A Systematic Review With Meta-analysis. 2016 https://www.ncbi.nlm.nih.gov/pubmed/26894319 Eye movement desensitization and reprocessing (EMDR) therapy in the treatment of depression: a matched pairs study in an inpatient setting. 2015. https://www.ncbi.nlm.nih.gov/pubmed/26085967 How Does Eye Movement Desensitization and Reprocessing Therapy Work? A Systematic Review on Suggested Mechanisms of Action. 2018 https://www.ncbi.nlm.nih.gov/pubmed/30166975

 

Episode 318: SAD to Paleo: How to Help Family Transition

Sep 21, 2018 51:37

Description:

Ep. 318: SAD to Paleo: How to Help Family Transition

In this episode, Stacy and Sarah discuss getting family members on board with your new diet.

 

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 318: SAD to Paleo: How to Help Family Transition Intro (0:00) News and Views (0:40) We lost the audio for our mindfulness and positivity show! But luckily we had this show instead! We'll be back soon with our previously scheduled podcast! Stacy and Sarah ironically discuss what episode number it is, but due to the lost show, we're completely wrong about the episode number Sarah is going camping! Again! Question: "My husband is full-on on the SAD diet and has refused to change. He says he would rather die happy. He has not been happy with his waist circumference and says he can't wait to be more active to reduce his weight (rather than change diet). In our past lives/pre-house gutting we enjoyed hiking and backpacking frequently and hope to get back into it again one day. Recently my husband had a biometric screening for work and his blood sugar was elevated. This concerned him more than years of high blood pressure and cholesterol and is now thinking of reducing his carbs. I think this may finally be the time!" It sucks to be in this situation! Get the food out of the house! Tell him that to support me, let's only have these foods outside the home. Often they will see results and become more on board with it Paleo isn't so crazy anymore! It's been around for 8-10 years. Saying I want to focus on meat and vegetables is very reasonable. Talk to each other with love and respect Sarah makes the analogy with smoking: people realize that eating poorly is bad for them, but no amount of begging will make them change permanently. It has to be self-motivated. People are most likely to follow a diet that someone they know has used and seen visible success with Have honest conversation with your spouse: I want you to be around as long as possible and I want you to care about that Show that you won't be giving up their favorites with transition foods Remember He Won't Know it's Paleo? She fed him paleo for a year without him finding out! You can make food tasty! The problem is modern processed foods are highly palatable and hard to give up by design Work together! You can make it! Check out Paleo to Go for the Yes Food/No Food list Culturally, food is more than nourishment. People become uncomfortable when you choose not to participate in food activity. The difference between food and other addiction is that there is no way to give up food cold turkey. Also, there are so many competing ideas about healthy diets. Steps to transitioning: First, get the bad stuff out of the house! Focus on what foods you still want to eat and focus on that! Meal plan what looks good to you! See what you've done it the past to see whether gradual change or sudden change works better for you. Check out Real Life Paleo for the gradual transition plan! Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening!

 

Episode 317: How Do I Weigh Quality and Budget in Meat Products?

Sep 14, 2018 01:16:23

Description:

Ep. 317: How Do I Weigh Quality and Budget in Meat Products?

In this episode, Stacy and Sarah talk about the quality of meat products. What do all these terms like grass-fed, pasture-raised, and free-range mean? How do I select for quality and budget? And what should I weigh when my budget can’t handle all high quality meat?

 

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Episode 316: Is the Carnivore Diet Healthy?

Sep 7, 2018 01:02:39

Description:

Ep. 316: Is the Carnivore Diet Healthy?

In this episode, Stacy and Sarah are worried about the growing popularity of the carnivore diet. Where did this bizarre idea come from and why is it that people claim that it makes them feel good? And why is Sarah pulling out her hair in frustration about this topic?

 

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Episode 315: The Scoop on Red Light and Infrared Therapy

Aug 31, 2018 01:15:23

Description:

Ep. 315: The Scoop on Red Light and Infrared Therapy

In this episode, Stacy and Sarah tackle red light and infrared therapy and whether it’s true science or fake quackery!

 

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Episode 314: Is Melatonin Safe?

Aug 24, 2018 01:09:56

Description:

Ep. 314: Is Melatonin Safe?

In this episode, Stacy and Sarah discuss melatonin and whether it is safe to use for sleep

 

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or download and listen by clicking the PodBean Player below

 

If you enjoy the show, please review it in iTunes! [...]

Episode 313: The Bone Broth Show Part 2

Aug 17, 2018 00:58:31

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Ep. 313: The Bone Broth Show Part 2

In this episode, it’s been years since we’ve talked about it, so let’s rediscover how much bone broth rules!

 

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 313: The Bone Bro [...]

Episode 312: 6 Year Podversary Show

Aug 10, 2018 00:43:54

Description:

Ep. 312: 6 Year Podversary Show

In this episode, we’re 6 years old! Let’s celebrate by talking favorite episodes!

 

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 312: 6 [...]

Episode 311: Sarah’s Back From Canada!

Aug 3, 2018 00:27:08

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<h1 style=”text-align: center;”>Ep. 311: Sarah’s Back From Canada!</h1>
<img class=” wp-image-39518 aligncenter” src=”http://realeverything.com/wp-content/uploads/The-Paleo-View-311-Sarahs-Back-From-Canada.jpg” alt=”" width=”740″ height=”740″ />
<p style=”text-align: left;”>In this episode, Sarah is back from Canada and we catch up on what has happened in the last three weeks!</p>
<p style=”text-align: center;”><a href=”http://itunes.apple.com/us/podcast/the-paleo-view/id553710453″><strong>Click here to listen in</strong><strong> iTunes</strong></a></p>

<img class=”aligncenter” title=”itunes 5 stars.original” src=”http://paleoparents.com/wp-content/uploads/2012/08/itunes-5-stars.original.jpg” alt=”" width=”173″ height= [...]

Episode 310: Finding Health While Housebound

Jul 27, 2018 01:00:04

Description:

Ep. 310: Finding Health While Housebound

In this episode, Stacy and Sarah answer a question from a listener who is housebound and very limited due to overwhelming fatigue and nausea. We try to help her to eat more and perhaps do AIP.

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Episode 309: Aspartame Is Evil

Jul 20, 2018 00:53:06

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Ep. 309: Aspartame Is Evil

In this episode, Stacy and Sarah talk about the sweetener found in most diet sodas, aspartame, and how dangerously detrimental it is to health on so many fronts.

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Episode 308: All About Amino Acids

Jul 13, 2018 00:45:22

Description:

Ep. 308: All About Amino Acids

In this episode, Stacy and Sarah talk about amino acid supplementation, empty stomaches and how your supplements compete for the attention of protein transports like they’re hailing cabs in the big city!

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If you enjoy the show, please review it in iTunes! The Pa [...]

Episode 307: Are Mushrooms Really Magic?

Jul 6, 2018 00:53:25

Description:

Ep. 307: Are Mushrooms Really Magic?

In this episode, Stacy and Sarah tackle the latest trend of using mushrooms as a supplement

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 307:  Are Mushrooms Really Magic? Intro (0:00) News and Views (0:40) [...]

Episode 306: Can Collagen Affect My Digestion for Good or Ill?

Jun 30, 2018 00:55:15

Description:

Ep. 306: Can Collagen Affect My Digestion for Good or Ill?

In this episode, Stacy and Sarah talk collagen and digestion!

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 306: Can Collagen Affect M [...]

Episode 305: Why Insulin is Important & Awesome!

Jun 22, 2018 00:55:59

Description:

Ep. 305: Why Insulin is Important & Awesome!

In this episode, Stacy and Sarah tell you about how awesome insulin is and why you shouldn’t be trying to go very low carb.

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 305: Why Insulin [...]

Episode 304: What’s Better: Raw or Cooked Vegetables?

Jun 15, 2018 00:54:22

Description:

Ep. 304: What’s Better: Raw or Cooked Vegetables?

In this episode, Stacy and Sarah discuss the prevailing debate about whether it is better to eat veggies raw or to cook them first.

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 304: What’s Better: Ra [...]

Episode 303: Are Certain Foods Causing My Anxiety?

Jun 8, 2018 00:43:26

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Ep. 303: Are Certain Foods Causing My Anxiety?

In this episode, Stacy and Sarah discuss the possible link between food and anxiety and other psychological issues.

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episod [...]

Episode 302: Is Blue Light Harmful and What Should I Do?

May 31, 2018 00:54:46

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Ep. 302: Is Blue Light Harmful and What Should I Do?

In this episode, Stacy and Sarah discuss the latest thing people are becoming concerned about: blue light

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Episode 301: Sunscreen, Sun Exposure & Sunburns

May 24, 2018 00:55:55

Description:

Ep. 301: Sunscreen, Sun Exposure & Sunburns

In this episode, Stacy and Sarah are talking all about the pros and cons of the very sun in the sky!

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 301: Sunscreen, Sun Exposure & Sunburns Intro [...]

Episode 300: How Do You Handle Sugar and Salt Cravings?

May 18, 2018 00:41:18

Description:

How Do You Handle Sugar and Salt Cravings?

In this episode, Stacy and Sarah tackle cravings and how to fight back against them!

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 300: How Do You Handle Sugar and Salt Cravings? Intro (0:00) News and Views ( [...]

Episode 299: Does the Moon Affect Stacy’s Mood?

May 10, 2018 00:47:45

Description:

Ep. 299: Does the Moon Affect Stacy’s Mood?

In this episode, Stacy is convinced that her body and hormones are affected by the moon. What will Sarah say?

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 299: Does the Moon Affect Stacy’s Mood? Intro (0 [...]

Episode 298: Paleo f(x) Recap!

May 4, 2018 00:33:06

Description:

Ep. 298: Paleo f(x) Recap!

In this episode, Sarah talks about her trip to Austin for PaleoFX!

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 298: Paleo f(x) Recap! Intro (0:00) News [...]

Episode 297: Is There a Connection Between Allergies & Baby Wipes?

Apr 27, 2018 00:45:50

Description:

Ep. 297: Is There a Connection Between Allergies & Baby Wipes?

In this episode, Stacy and Sarah have read an article that baby wipes are not safe! Oh no!

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 297: Is There a Connection Between Allergies & Baby [...]

Episode 296: Should I Be Concerned About EMFs?

Apr 20, 2018 01:05:00

Description:

Ep. 296: Should I Be Concerned About EMFs?

In this episode, Stacy and Sarah are talking Electromagnetic Frequencies and whether they’re actually harmful for people!

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 296: Should I Be Concerned About EMFs? Intro (0:00) News and Views (0:40) We’re back! No break for you!< [...]

Episode 295: Can Food Intolerances Be Fixed?

Apr 13, 2018 00:45:57

Description:

Ep. 295: Can Food Intolerances Be Fixed?

In this episode, Stacy and Sarah discuss if this food intolerance is gonna be forever.

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Episode 294: Live Show: Ask Us Anything!

Apr 6, 2018 01:20:45

Description:

Ep. 294: Live Show: Ask Us Anything!

In this episode, Stacy and Sarah were hanging out together and decided to answer your questions on this show!

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If you enjoy the show, please review it in iTunes! The Paleo View [...]

Episode 293: Do I Have to Be Gluten-Free Forever?

Mar 30, 2018 01:04:34

Description:

Ep. 293: Do I Have to Be Gluten-Free Forever?

In this episode, Stacy and Sarah talk about if a little gluten now and then is so terrible for most people. Plus, they discuss genetic susceptibility to having issues with gluten.

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Episode 292: Sophie Van Tiggelen

Mar 23, 2018 00:39:40

Description:

Ep. 292: Sophie Van Tiggelen

In this episode, Stacy and Sarah interview Sophie Van Tiggelen about converting to AIP and how she deals with a family that isn’t on AIP.

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If you enjoy the show, please review it in iTun [...]

Episode 291: Sourcing Groceries: Buying Locally or Online?

Mar 16, 2018 00:42:05

Description:

Ep. 291: Sourcing Groceries: Buying Locally or Online?

In this episode, Stacy and Sarah are buying their groceries. But where do they go? What do they buy? Find out here!

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Episode 290: Mrs. Toth Goes to Washington

Mar 9, 2018 00:42:09

Description:

Ep. 290: Mrs. Toth Goes to Washington

In this episode, Stacy went to Washington DC to lobby Congress for better, more robust standards for personal care products! Find out all about it on this episode!

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Episode 289: Food Allergy, Sensitivity, and Intolerance: What’s the Difference?

Mar 2, 2018 00:58:24

Description:

Ep. 289: Food Allergy, Sensitivity, and Intolerance: What’s the Difference?

In this episode, Stacy and Sarah each had severe allergic reactions. Inspired by those experiences, they break down the differences between allergies, intolerances and sensitivities and why you might not get the correct information from allergy tests.

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Episode 288: Productivity & Work-Life Balance

Feb 24, 2018 00:50:52

Description:

Ep. 288: Productivity & Work-Life Balance

In this episode, Stacy and Sarah lead such busy, productive lives! How do they fit all that activity into their days?

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Episode 287: Should I Get a Flu Shot?

Feb 17, 2018 00:48:24

Description:

Ep. 287: Should I Get a Flu Shot?

In this episode, Stacy and Sarah answer a question from a healthcare professional about mandatory flu shots.

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The Pale [...]

Episode 286: How Many Vegetables Part 2: Lectins & Oxalates

Feb 9, 2018 00:56:44

Description:

Ep. 286: How Many Vegetables Part 2: Lectins & Oxalates

In this episode, we’re talking vegetables again! Specifically, we’re talking about lectins and oxalates!

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Episode 285: Stacy and Sarah Practice Self-Care

Feb 2, 2018 00:25:46

Description:

Ep. 285: Stacy and Sarah Practice Self-Care

In this episode, we recap what we’ve been doing and how we’ve been keeping our health!

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Episode 284: Coconut: Superfood or Gut Irritant

Jan 27, 2018 01:00:12

Description:

Ep. 284: Coconut: Superfood or Gut Irritant

In this episode, we talk about coconuts and how awesome they are in so many ways! But we also talk about how some people, particularly people on the AIP, find that they don’t work well for them.

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Episode 283: Handling Critics, Conflicts and Vegans

Jan 20, 2018 00:44:14

Description:

Ep. 283: Handling Critics, Conflicts and Vegans

In this episode, we talk about conflicts with people, especially vegans, about the paleo diet and how to defend your choices.

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The Paleo View (TPV), Episode 283: Handling Critics, Conflic [...]

Episode 282: Joint Health, Arthritis, and Why We Eat All the Soup, Broth, and Collagen

Jan 13, 2018 00:43:47

Description:

Ep. 282: Joint Health, Arthritis, and Why We Eat All the Soup, Broth, and Collagen

In this episode, Stacy and Sarah discuss joint health and rheumatoid arthritis and why they recommend collagen for all joint issues!

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Episode 281: How Many Vegetables?!

Jan 6, 2018 01:01:31

Description:

Ep. 280: How Many Vegetables?!

In this episode, Stacy and Sarah discuss the health benefits of vegetables and how many you should be eating.

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 281: How Many Vegetables?! News and Views (0:41) [...]

Episode 280: Just BLEEPing Love Yourself

Dec 30, 2017 00:53:45

Description:

Ep. 280: Just BLEEPing Love Yourself

In this episode, Stacy and Sarah discuss the health ramifications of an on-again, off-again approach to healthy eating

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Episode 279: Sarah and the Tonsillectomy

Dec 23, 2017 00:36:29

Description:

Ep. 279: Sarah and the Tonsillectomy

In this episode, Sarah talks about her decision to proceed with a tonsillectomy for her daughter.

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Episode 278: Diana Rodgers

Dec 16, 2017 00:48:06

Description:

Ep. 278: Diana Rodgers

In this episode, Diana Rodgers comes on to talk about Kale Vs. Cow

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Episode 277: Epigenetics, Adoption, and Turning Genes On and Off

Dec 9, 2017 00:53:01

Description:

Ep. 277: Epigenetics, Adoption, and Turning Genes On and Off

In this episode, Stacy and Sarah talk about epigenetics and how gene expression can be affected by different lifestyle stresses and factors.

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If you enjoy th [...]

Episode 276: Combining AIP with Other Diet Protocols

Dec 2, 2017 00:38:03

Description:

Ep. 276: Combining AIP with Other Diet Protocols

In this episode, Stacy and Sarah answer a common question: can I combine the Autoimmune Protocol with other diets and protocols like keto and intermittent fasting?

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Episode 275: Cancer Risk from Personal Care Items

Nov 25, 2017 01:10:06

Description:

Ep. 275: Cancer Risk from Personal Care Items  

In this episode, Stacy and Sarah are talking about the hazardous components of a lot of personal care items.

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If you enjoy the [...]

Episode 274: Sarah Hugs Our Listeners

Nov 17, 2017 00:23:20

Description:

Ep. 274: Sarah Hugs Our Listeners  

In this episode, Sarah is on the road for her Paleo Principles tour! We welcome Paleo Principles into the world!

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or download and listen by clicking the PodBean Player below

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Episode 273: Paleo Principles Debuts!

Nov 11, 2017 00:36:17

Description:

Ep. 273: Paleo Principles Debuts!    

In this episode, Sarah is on the road for her Paleo Principles tour! We welcome Paleo Principles into the world!

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or download and listen by click [...]

Episode 272: What’s the Deal with Essential Oils?

Nov 4, 2017 01:04:57

Description:

Ep. 272: What’s the Deal with Essential Oils?  

In this episode, Stacy and Sarah wade into essential oils and parse out what the risks and what the benefits of using them might be.

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Episode 271: Chris Kresser Practices Unconventional Medicine

Oct 28, 2017 01:02:26

Description:

Ep. 271: Chris Kresser Practices Unconventional Medicine  

In this episode, we talk to Chris Kresser about how to make healthcare more practical, sustainable, and better at treating chronic disease.

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Episode 270: Lady Gaga and Taking Care of Yourself

Oct 20, 2017 00:38:51

Description:

Ep. 270: Lady Gaga and Taking Care of Yourself    

In this episode, Stacy and Sarah talk about Lady Gaga and her health issues and how we can learn from her hectic lifestyle potentially causing her trouble.

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Episode 269: What Is a Real Detox and What Is Bunk?

Oct 16, 2017 00:55:08

Description:

Ep. 269: What Is a Real Detox and What Is Bunk?

In this episode, we discuss the difference between trendy detoxes and helpful ones and explain how your body really detoxes.

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Episode 268: How Do I Know if My Gut is Healthy?

Oct 7, 2017 00:47:43

Description:

Ep. 268: How Do I Know if My Gut is Healthy?

In this episode, Stacy and Sarah talk poop! They discuss how you can tell if your digestion is in shape and what to do if it’s not.

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Episode 267: The Benefits of Nature

Sep 30, 2017 00:52:42

Description:

Ep. 267: The Benefits of Nature

In this episode, we discuss the benefits of actually being in nature, in the outdoors.

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or download and listen by clicking the PodBean Player below

If y [...]

Episode 266: Getting Back on Track

Sep 23, 2017 00:40:46

Description:

Ep. 266: Getting Back on Track

In this episode, discuss reasons what to do if you know you should be following a specific diet but can’t seem to get back on board with it.

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If [...]

Episode 265: Should everyone follow AIP?

Sep 16, 2017 00:32:32

Description:

Ep. 265: Should everyone follow AIP?

In this episode, discuss reasons why and why not to follow the Autoimmune Protocol

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If you en [...]

Episode 264: Coping Mentally with New Physical Limitations

Sep 9, 2017 00:37:41

Description:

Ep. 264: Coping Mentally with New Physical Limitations

In this episode, Stacy and Sarah talk about Adrenal Fatigue and how to keep your spirits up when you can’t seem to get ahead.

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I [...]

Episode 263: Asking Us Everything Part 2

Sep 2, 2017 00:50:04

Description:

Ep. 263: Asking Us Everything Part 2

 

In this episode, Stacy and Sarah respond to your Ask-Me-Anything style questions!

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 263: Asking Us Everything Part 2

Episode 262: Asking Us Everything

Aug 25, 2017 01:05:35

Description:

Ep. 262: Asking Us Everything

 

In this episode, Stacy and Sarah respond to your Ask-Me-Anything style questions!

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If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 262: Asking Us Everything Intro (0:0 [...]

Episode 261: Can’t Stand the Smell of Burning Flesh!

Aug 18, 2017 00:52:37

Description:

Ep. 261: Can’t Stand the Smell of Burning Flesh!

 

In this episode, Stacy and Sarah answer a question from a vegetarian mother who wants to put her daughter on the Autoimmune Protocol, but doesn’t like to cook meat

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Episode 260: Uh Oh! Stacy Got Sick!

Aug 12, 2017 00:15:34

Description:

Ep. 260: Uh Oh! Stacy Got Sick!

 

In this episode, unfortunately Stacy got sick after her camping trip. So this show is just a brief check in! Sarah’s almost done with Paleo Principles!

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Episode 259: Has Wheat Increased in Gluten?

Aug 4, 2017 00:48:18

Description:

Ep. 259: Has Wheat Increased in Gluten?

 

In this episode, Stacy and Sarah contemplate whether wheat has increased it’s amount of gluten in recent times.

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Episode 258: Bad Pseudoscience about MTHFR

Jul 29, 2017 01:08:12

Description:

Ep. 258: Bad Pseudoscience about MTHFR

 

In this episode, we discuss pseudoscience and how to recognize it in relation to an article about “bad foods with MTHFR variations”.

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Episode 257: Live Show Part 3: Not-So-Rapid Fire

Jul 21, 2017 00:34:16

Description:

Ep. 257: Live Show Part 3: Not-So-Rapid Fire

 

In this episode, it’s the third and final part of our LIVE show! We go rapid fire with the questions, but still long winded with the answers!

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If y [...]

Episode 256: Live Show Part 2

Jul 15, 2017 00:53:26

Description:

Ep. 256: Live Show Part 2

 

In this episode, it’s the second part of our LIVE show! With tricky questions and thorough answers!

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If you enjoy the show, please review it in iTunes![...]

Episode 255: Live Show Part 1

Jul 8, 2017 00:36:39

Description:

Ep. 255: Live Show Part 1

In this episode, it’s the first part of our first live show! We take live questions and answer them thorougly!

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Episode 254: Check In Show

Jun 30, 2017 00:22:35

Description:

Ep. 254: Check In Show

 

In this episode, we do a short check in show to remind you about our upcoming LIVE Paleo View this weekend!

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Episode 253: Coconut Oil Controversy

Jun 24, 2017 00:47:04

Description:

Ep. 253: Coconut Oil Controversy

 

In this episode, Stacy and Sarah talk about recent news items that say that coconut oil is as “bad” as animal fats. Plus! The Paleo View Live is coming to the DC area!

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Episode 252: How Do I Lose Weight With My Restrictions Without Going Low Carb?

Jun 17, 2017 00:53:09

Description:

Ep. 252: How Do I Lose Weight With My Restrictions Without Going Low Carb?

 

In this episode, Stacy and Sarah discuss losing weight without going low carbs and tips for how to get to healthy when you’re overweight.

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Episode 251: Transitioning Out of Depression

Jun 10, 2017 00:53:55

Description:

Ep. 251: Transitioning Out of Depression

 

In this episode, Stacy and Sarah talk about Stacy going off her anti-depressants and what these drugs even do. Plus, how can you support mental health in your diet?

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Episode 250: Celebrating 250 Episodes of The Paleo View!

Jun 3, 2017 00:29:22

Description:

Ep. 250: Celebrating 250 Episodes of The Paleo View!

In this episode, Stacy and Sarah celebrate their 250th episode of The Paleo View with lots of guests offering congratulations!

And this episode features video! See it in You Tube below! The link to the video is: https://youtu.be/QYxuKr0rzVY

 

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Episode 249: Paleo FX 2017 Recap!

May 27, 2017 00:30:56

Description:

Ep. 249: Paleo FX 2017 Recap!

In this episode, Stacy and Sarah talk about Sarah’s trip to Paleo FX and what she saw and did there!

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Episode 248: Eczema, Kids, and Paleo

May 19, 2017 00:54:39

Description:

Ep. 248: Eczema, Kids, and Paleo

In this episode, Stacy and Sarah talk about Eczema, how to help it with diet, and how to convince your kids that changing their diet is a good idea.

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Episode 247: How Do I Weigh Quality and Budget in Dairy Products?

May 12, 2017 00:40:09

Description:

Ep. 247: How Do I Weigh Quality and Budget in Dairy Products?

In this episode, Stacy and Sarah answer a question about dairy. What if you find grass-fed dairy to be prohibitively expensive? Could you still eat it if it was conventional in a regular milk bag?

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Episode 246: How to Preserve Yourself Through Chaotic Times

May 5, 2017 00:34:45

Description:

Ep. 246: How to Preserve Yourself Through Chaotic Times

In this episode, Stacy and Sarah talk about their busy lives and how they are making it through their stressful days.

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If you enjoy the show, p [...]

Episode 245: Izabella Wentz and Thyroid Medications

Apr 29, 2017 00:52:17

Description:

Ep. 245: Izabella Wentz and Thyroid Medications

In this episode, Stacy and Sarah talk to Izabella Wentz, a professional pharmacist about medication for balancing thyroid hormones.

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Episode 244: Robb Wolf and Where Is Paleo Going?

Apr 22, 2017 00:39:23

Description:

Ep. 244: Robb Wolf and Where Is Paleo Going?

In this episode, Stacy and Sarah talk to Robb about where the future of the paleo movement is going.

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