This week, we’re featuring an episode from a podcast you should check out. Simple Families, hosted by Denaye Barahona, is a parenting podcast that offers solutions for living well with children. In this show, Denaye focuses on child behavior, positive parenting, family wellness, and decreasing the mental load. Available wherever you get your podcasts. Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome Ky Washington to the Whole View! This week, Stacy and Ky dive into the toxic beauty standards of the industry and the negative impacts it has on the BIPOC community. Ky shares her experience as a Black Beauty expert, how her journey lead her to becoming a clean makeup artist, and offers actionable steps to allies wanting to help the BIPOC community. Find Ky: https://www.moderngreengoddess.com/ https://www.instagram.com/moderngreengoddess/ Don’t forget to subscribe to this channel and visit realeverything.com!  If you haven't yet unlocked our bonus content, checkout Patreon for exclusive behind-the-scenes content and how Stacy and her guests really feel about the topics they discuss. Your subscription goes to support this show and gets you direct access to submit your questions!  We also want to give a big thank you to this week’s sponsors! Dameproducts.com | code WHOLEVIEW for 15% off sitewide paleovalley.com/thewholeview | code thewholeview15 for 15% off Learn more about your ad choices. Visit megaphone.fm/adchoices

She's back! Dr. Sarah Ballantyne returns to the Whole View to discuss the truth about salt. She and Stacy go over the different kinds of salt, what sets them apart, whether or not salt and dangerous, and how much is okay in your daily diet. Links to any products and articles discussed in the episode here on Monday! Where you can find Dr. Sarah: thepaleomom.com Instagram Don’t forget to subscribe to this channel and visit realeverything.com. If you haven't yet unlocked our bonus content, checkout Patreon for exclusive behind-the-scenes content and how Stacy and Sarah really feel about the topics they discuss. Your subscription goes to support this show and gets you direct access to submit your questions!  We also want to give a big thank you to this week’s sponsors! AARP.org/WHOLEVIEW | join for $12 for your first year with automatic renewal Indeed.com/WHOLEVIEW | $75 credit before April 30th Learn more about your ad choices. Visit megaphone.fm/adchoices

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) Learn more about your ad choices. Visit megaphone.fm/adchoices

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! Learn more about your ad choices. Visit megaphone.fm/adchoices

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) Learn more about your ad choices. Visit megaphone.fm/adchoices

(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!  Learn more about your ad choices. Visit megaphone.fm/adchoices

(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 Learn more about your ad choices. Visit megaphone.fm/adchoices

(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! Learn more about your ad choices. Visit megaphone.fm/adchoices

(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! Learn more about your ad choices. Visit megaphone.fm/adchoices

(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! Learn more about your ad choices. Visit megaphone.fm/adchoices

(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 Learn more about your ad choices. Visit megaphone.fm/adchoices

(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! Learn more about your ad choices. Visit megaphone.fm/adchoices

(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! Learn more about your ad choices. Visit megaphone.fm/adchoices

(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! Learn more about your ad choices. Visit megaphone.fm/adchoices

(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! Learn more about your ad choices. Visit megaphone.fm/adchoices

(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 Learn more about your ad choices. 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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 Learn more about your ad choices. Visit megaphone.fm/adchoices

(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! Learn more about your ad choices. Visit megaphone.fm/adchoices

(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 Learn more about your ad choices. Visit megaphone.fm/adchoices

(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 Learn more about your ad choices. Visit megaphone.fm/adchoices

(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! Learn more about your ad choices. Visit megaphone.fm/adchoices

(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! Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Learn more about your ad choices. 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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 Learn more about your ad choices. 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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 Learn more about your ad choices. 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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/                   Learn more about your ad choices. Visit megaphone.fm/adchoices

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/           Learn more about your ad choices. Visit megaphone.fm/adchoices

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 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   Learn more about your ad choices. Visit megaphone.fm/adchoices

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! Click here to listen in iTunes   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? Learn more about your ad choices. Visit megaphone.fm/adchoices

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! Click here to listen in iTunes 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! Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click here to listen in iTunes   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. Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click here to listen in iTunes 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   Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click here to listen in iTunes 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   Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click here to listen in iTunes   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   Learn more about your ad choices. Visit megaphone.fm/adchoices

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! Click here to listen in iTunes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

  Click here to listen in iTunes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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! Click here to listen in iTunes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click here to listen in iTunes   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   Learn more about your ad choices. Visit megaphone.fm/adchoices

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? Click here to listen in iTunes 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! Learn more about your ad choices. Visit megaphone.fm/adchoices

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?! Click here to listen in iTunes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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)! Click here to listen in iTunes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click here to listen in iTunes 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   Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click here to listen in iTunes 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   Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 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/   Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 322: 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 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!   Click here to listen in iTunes   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   Learn more about your ad choices. Visit megaphone.fm/adchoices

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.   Click here to listen in iTunes 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     Learn more about your ad choices. Visit megaphone.fm/adchoices

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?   Click here to listen in iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 317: How Do I Weigh Quality and Budget in Meat Products? Intro (0:00) News and Views (0:40) Sarah is back from her camping! It was an eventful trip full of bears, poison ivy, and meeting park rangers! We're talking meat quality, and have a deal for you from ButcherBox, the best subscription for high quality meats! Sarah has a subscription and loves it! Offer for paleo view listeners: $15 off + Free Bacon with a subscription (ButcherBox Bacon is uncured, free of sugar and nitrates, non-GMO verified, hormone free, made from pasture raised heritage breed pigs AND its whole30 approved!) Link to use: https://www.butcherbox.com/thepaleoview/ No coupon needed! You can also get items a la carte like Stacy does! Question from Deborah: "I have been trying to find a place to get pastured chicken but even those that claim to be grass fed still are fed grains. If I eat a chicken that's been raised on grains is that going to be bad for staying on AIP?" First of all, there is no such thing as grass fed chicken! They are omnivores and don't eat grass! Conventionally-raised meat refers to factory farming: animals are raised indoors, small pens with little to no room to move fed fattening grain-based diets dosed with antibiotics and hormones Just like eating our natural diet makes us healthier, the same is true for animals. Animals are healthiest when they are raised outdoors with plenty of space to move around improved living conditions fed a natural diet for the species animal (pasture for sheep and cows, forage for pigs and chickens) Benefits: more humane (Stacy was a vegetarian for years because of this concern, it feeds vegan propaganda!) little need for antibiotics environmentally protective (lower carbon footprint, supports family-farms, does not support monocrop industrial farming) improves the nutrient-content of the meat meat does not contain antibiotics (meaning their gut microbiomes are healthy) or hormones grass-fed comes from an herbivore (eg. beef, bison and lamb) pasture-raised comes from an omnivore (eg. chicken, turkey and pork) Check out Beyond Bacon about how much we love Pork! Grass-fed vs Grass-finished (Some producers “grain-finish” their meat in order to increase the size of the cattle and can be somewhat cagey about this fact.) It only takes a few week of "grain-finishing" to eliminate most of the benefits of grass feeding! Some producers supplement with grain so the animals are “mostly grass-fed,” Organic is not the same as grass-fed; although grass-fed meat may also be organic, organic meat is not usually grass-fed. What is the benefits of grass fed? Frequency of E. coli contamination of grass-fed meat is extremely low compared to conventional meat in spite of the fact that while antibiotic use is routine in factory farming, antibiotics are not used at all in grass-fed animals Grass-fed is higher in micronutrients: vitamin A (10 times more than grain-fed), vitamin E (three times more than grain-fed), higher in B vitamins, calcium, magnesium, and potassium. Grass-fed meat also tends to have a much lower water content and is much leaner than conventional meat, which means that it is higher in protein. The fats in grass-fed meat are healthier: Amounts of saturated, monounsaturated and omega-6 fatty acids are similar, but grass-fed meat contains approximately four times more omega-3 fatty acids (DHA and EPA) richest known source of CLA (at least double conventional) CLA is a wonder fat, a natural transfat that reduces cancer risk, reduces cardiovascular disease, helps with weight loss (reduces appetite, inhibits fat production, stimulates the breakdown of fat, increases metabolism), reduces diabetes via reducing inflammation-induced insulin resistance Pigs are also omnivores; their natural diet includes plants of all kinds, bugs, small animals and carrion. Pasture-raised pigs are healthier too, with far, far lower rates of contamination with antibiotic-resistant strains of bacteria (notably salmonella and E. coli). The meat from pigs raised on pasture tends to be leaner overall, contains more omega-3 fats and less omega-6 fats, lower in saturated fat, higher in monounsaturated fat, and higher in protein, higher in vitamins B1 and B2, vitamin E, antioxidant phenolic compounds, and tends to be higher in zinc, copper and iron. Pork fat (lard) is one of the highest natural sources of dietary Vitamin D! See Beyond Bacon, of course, on how to make it! Chickens and turkeys are omnivores; their natural diet includes grains, grasses, and bugs (they’re not vegetarians!) Pasture-raised chickens are healthier too, with far, far lower rates of contamination with antibiotic-resistant strains of bacteria (notably salmonella and E. coli). We don't eat a lot of poultry because of its fatty acid profile. Poultry is the richest source of omega-6 of any animal food conventional chicken fat is almost 20 percent omega-6 as a percentage of total energy, more than canola oil (19 percent omega-6) and not too far behind peanut butter (22.5 percent) chicken contributes an average of 13 percent of the omega-6 content to the average American diet! “Free-range” isn’t enough to turn the fatty acid tables. Research focusing on the effects of different poultry farming methods (caged versus free-range) and diets (conventional, organic, or pasture access) have had mixed results and suggest that the labeling we associate with higher-quality chicken doesn’t guarantee a better fatty acid profile for the birds. Some studies of cereal-fed chickens with or without access to pasture show no difference in omega-3 to omega-6 ratio, unless the birds’ intake of cereal grains is deliberately restricted (which sometimes increases their levels of the omega-3 fats. Likewise, meat from chickens that pasture-graze in the spring but not in other seasons tends to have higher levels of omega-3 fats. And some studies of free-range versus conventional chicken have shown that free-range breast and thigh meat has a worse omega-3 to omega-6 ratio than the same meat from conventionally raised birds! One study found that chickens fed soy-containing diets had an omega-3 to omega-6 ratio of 1:8, while those fed soy-free diets had a much improved ratio of 1:3. Another study of chickens raised predominantly on grasshoppers showed that those chickens had an omega-3 to omega-6 fatty acid ratio of approximately 1:7 studies of chickens supplemented with large amounts of flax seeds were able to achieve a 1:1 ratio of omega-3 to omega-6 (although a high percentage was ALA as opposed to DHA and EPA). For comparison, a chicken labeled “organic free-range” had a typical ratio of 1:11.6, and a chicken labeled “non-organic free-range” had a ratio of 1:11.3. Studies of turkey have shown similar omega-3 to omega-6 patterns related to diet and forage access. Of course, grass-fed and pasture-raised meat tends to be more expensive. But, you’re getting denser protein, more vitamins and minerals and healthier fats! Get for grass-fed and pasture-raised when buying cheaper, fattier cuts (like 80/20 ground beef, a nicely marbled steak, or pork shoulder), since toxins are stored in fat and to take full advantage of the healthier fats and higher levels of fat-soluble vitamins in high quality meat. buy leaner cuts (strip steaks, chicken breast or pork tenderloin) from conventional sources. when we can’t afford to have all our meat come from grass-fed, pastured, and wild sources (or can’t access these products where we live), even conventional meat provides essential nutrition that we can’t do without. Get your ButcherBox! Offer for paleo view listeners: $15 off + Free Bacon with a subscription (ButcherBox Bacon is uncured, free of sugar and nitrates, non-GMO verified, hormone free, made from pasture raised heritage breed pigs AND its whole30 approved!) Link to use: https://www.butcherbox.com/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!   Relevant q   Learn more about your ad choices. Visit megaphone.fm/adchoices

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?   Click here to listen in iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 316: Is the Carnivore Diet Healthy? Intro (0:00) News and Views (0:40) Welcome back! Sarah is steamed like a veggie and ready to climb onto a soapbox! We thought that we had this covered when we emphasized how important veggies were to your health is shows like Episode 281 and Episode 286 But the carnivore trend has been persistent, so we thought we should address it directly We've been hearing about it for a while, but it first came to our attention with a viral video about a man who only fed his family steak. Stacy was shocked! How are those kids getting their nutrients?! Question from Anna: "My husband has heard from several successful people who swear by a carnivore diet (Zooko Wilcox for example). It's a diet that cuts out plant foods, which to me sounds absolutely horrendous, but he wanted to try it because he has a much higher need for protein than I do and is usually craving red meat. I told him he was crazy, but spent the next 2 days essentially shoving red meat down his throat. This convinced him that consuming only meat was maybe a little much and he's back on the green wagon with me. It did leave me wondering though as to the potential for a carnivore diet to work with some people. Meat has all 20 amino acids and if you include organ meat, then I wonder if that would cover all your bases for vitamins and minerals. I'm curious, is there is any validity to such a diet if done right? Or if it is just slowly breaking down the body by depleting the consumer of some (or several) things?" Stacy questions Anna's consumption of Oreos, while Sarah is totally on board. Stacy recommends Trader Joe's Jojos, while Sarah prefers the dairy-free Glutino chocolate sandwich cookies. Question from Janet: "I've been on the AIP for quite a while now, and was on a more general paleo diet for years before that. I think I know *a bit* about healthy eating at this point, and understand the general concepts. But, I've been hearing about the carnivore diet lately, and it's leaving me stumped. I've heard anecdotes about it curing autoimmune issues (I'm assuming because it cuts out the same foods AIP does, plus a whole lot more), making people feel younger, people losing weight, and somehow also still feeling healthy. Someone close to me (no, this isn't a "a friend wanted me to ask you…" question) is considering it, and before I scream "NO!" I thought I'd see if you ladies had any input… What's the science? Is there any? Shouldn't they all have scurvy? How can they not be incredibly sick, without any vegetables in their life?" Diet was pioneered by Shawn Baker who will sell you the Carnivore Diet System coaching. That's a red flag! Check out our Insulin show about why at least some carbs are important as well as our show about the dangers of ketogenic diets. Shawn Baker had his medical license revoked in 2017 in part for incompetence.' He was taken seriously because he was a good athlete (records in indoor rowing) and so seemed to "prove" that it worked Only one study, a case study, from the 30s investigated a carnivore diet. A man attempted to copy the Inuit diet and Belview hospital observed him. Back then, though, our ability to measure health wasn't as advanced. He was eating a lot of organ meat, including raw organ meat. He didn't get scurvy, but that's probably due to the raw organ meat, which has Vitamin C. Meanwhile, Shawn Baker isn't eating organ meat and hasn't done any bloodwork to check in on his health at all! He's also spending so much time attacking science and claiming outlandish claims about mineral demands of the body go down when you eat only meat. He's advocating a diet that will hurt people AND sowing distrust of science and the scientific method! Yes, science can change, but the method is refining our knowledge and it gives us a base to point to when we try to decide what will be best. Many people out there are trying to prey upon people's trust for money. There are lots of carnivore diet articles that address short time success. But honestly, that's probably due to the boredom effect: eating the same food over and over again will make you eat less of it, reducing calorie intake. Also, meat is highly satiating, meaning you are satisfied quicker and longer, leading to reduced caloric intake. And rapid weight loss is not great and if you do it with a nutrient deficiency you will cause health issues! The claims of nutrient requirements going down is not backed up by scientific studies While we find evolutionary biology to be fascinating, it's not proof of anything. It functions as a hypothesis for nutritional science. Despite what is claimed, hunter-gatherers when through great lengths to find vegetable material to eat! Even the Inuits had a lot of plants in their diet, about 15%. The farther south you go, the more plant matter is consumed by hunter-gatherers, up to more than 50%! There are no vegan hunter-gatherers and there are no carnivore hunter-gatherers! Everyone is an omnivore Often meat consumption is over estimated because male ethnographers mainly studied male hunters, not the gatherer section of the population People will cite studies of "carnivore" hunter-gatherers that do not support such a claim at all! Three main things missing on a carnivore diet: Vitamin C, fiber for the gut microbiome, and phytochemicals We get a lot of Vitamin C added in things with citric acid, ascorbic acid, etc. which often will stave off scurvy Fiber is the main food of the most beneficial gut microbes. Cutting them out could make you sick! Plant phytochemicals are anti-aging and anti-cancer! Also not enough folate, Vitamin E and Vitamin K. Scurvy symptoms take a while to show up. We store vitamin C, so it takes time to deplete it. Also, small amounts can stave off the major symptoms Scurvy is a thing! A study found Vitamin C deficiency in 5-17% of the population, especially in younger people. Is that because of low carb diets? Scurvy takes about a month to start setting in, more or less. Initially, there are flu like symptoms: feeling unwell, fatigue, fever, nausea, diarrhea, pain in joints and muscles, bleeding at hair follicles. Major symptoms: bleeding gums, loose teeth, bulging eyes, brown and scaly skin, bruising, breaking hair, slow healing woulds, bleeding and swelling joints. It's very hard to get to that point in modern society! People talk about a lot of symptoms on carnivore forums. They're often scurvy symptoms or GI issues from shifts in gut microbiome. Sarah talks about the gut microbiome in What Is the Gut Microbiome? And Why Should We Care? and also in her fiber ebook Fantastic Fiber Many things are labeled as "non-essential" nutrients. But these are nutrients that you don't need to keep living, but are probably essential to good health! You still want and need them! This is all why our paleo diet emphasizes vegetable consumption. 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 The Link Between Meat and Cancer The Diet We’re Meant to Eat, Part 1: Evolution & Hunter-Gatherers The Diet We’re Meant to Eat, Part 2: Physiological & Biological Evidence The Diet We’re Meant to Eat, Part 3: How Much Meat versus Veggies? The Case for More Carbs: Insulin’s Non-Metabolic Roles in the Human Body The Importance of Vegetables Is It Better to Eat Veggies Raw or Cooked? The Importance of Nutrient Density Learn more about your ad choices. Visit megaphone.fm/adchoices

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!   Click here to listen in iTunes     If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 315: The Scoop on Red Light and Infrared Therapy Intro (0:00) News and Views (0:40) Stacy went to the lake (and the boats stayed on the roof!) and has finally learned to stand and paddle her board! Sarah's kids have been at school for almost a month and she now has a middle schooler! Cole turned 13, so Stacy now has a teenager! School starts for her this week! This week's podcast is sponsored by Joov! If you want to check out Joov's light therapy boxes, visit https://joovv.com/paleoview Joovv is the main consumer product on the market that optimizes all the variables needed to hit that therapeutic window. Many other products out there use dosages and power outputs that are too low to achieve benefits, don’t use the right wavelengths, or don’t target large enough areas of our bodies (or better yet, target our entire body!). New FDA-approved electrostatic-coated LEDs that deliver even more intensity and have passed rigorous 3rd-party testing. Brand new modular design that lets you build a full-body Joovv system now—OR over time. The cool thing is that you can start with just one Joovv, and add on to it over time. Sort of like legos for light therapy! Lastly, all Joovvs now come with a cool built-in Bluetooth control that’s compatible with their new app as well as multiple connected home devices like Alexa and Google Home. “Alexa, I want to Joovv for 10 minutes.” Sarah loves hers and wants to build a whole room of them to stand in! Question from Terri: "I am considering purchasing a Red Light Therapy device...I have read about the sweet spots and the NM needed to be beneficial. I don't want to waste any money, so.....are they effective, or just a fad? I am most interested in skin rejuvenation, surface capillaries, joint and muscle effects. Thank You. Sarah, I value your advice. There are so many scam artists "out there"....hard to know what to believe!!!" Sarah believes in red light therapy because it's so well supported by scientific research! Dates back to the 1960s, when we discovered that low-level laser light caused mouse hair to grow back more quickly and also stimulated wound healing By the 1970s, low-level lasers on humans treated non-healing skin ulcers. Research on this therapy has grown to include various skin benefits (including wrinkle reduction!), weight loss, oral health improvement, improved muscle recovery, better sleep quality, enhanced thyroid health, reduced joint pain and inflammation Super well researched: over 3,000 published clinical studies on light therapy, including over 200 of them double-blinded, randomized, and placebo-controlled (the gold standard!). How does it work? It excites chromophores in your mitochondria and stimulates the energy chemical ATP to form! Induces transcription factors that play role in: protein synthesis, cytokine modulation, cell proliferation growth factors (muscle recovery, tissue repair, collagen formation), angiogenesis, tissue oxygenation, Endogenous antioxidant enzymes (SOD, iNOS), Liver regeneration, inflammatory mediators (pro and anti), CNS health (increases bone-derived neurotrophic factor) Immune cells are strongly affected by red light therapy, Strongly anti-inflammatory, Improves wound healing, Reverses age-related immune dysfunction, Promotes “M1-related immunoregulation” (immune balancing), Antiviral immunity, Antitumor immunity (inhibits tumor growth in studies), Pathogeneisis of autoimmune disease Effects on fibroblasts (collagen-forming cells), enhances production of basic fibroblast growth factor, increases the proliferation, maturity, and motility of fibroblasts (a type of cell that produces collagen and extracellular matrix). Resulting increase in collagen production responsible for much of the skin and joint benefits. Red light also decreases joint pain! Studies have found it to be a good alternative to NSAIDs! A study found that using red light therapy decreases the amount of thyroid medication needed Red and near infrared light has been shown to boost collagen, smooth wrinkles, enhance tone, boost healing and skin regeneration, reducing inflammation and cellular necrosis, and even combating acne. It helps with vitiligo, psoriasis, scars, and more! Existing research has shown that wavelengths of 635 nm can significantly reduce overall body circumference measurements of regions that have been spot-treated, including the waist, thighs, upper arms, and hips (and, studies are increasingly showing that these effects remain in place long-term!). There is an ideal wavelength for red light therapy. The best absorption by our tissues peaks in the ranges of 660-670 nm and 830-850 nm Currently, Joovv is the main consumer product on the market that optimizes all the variables needed to hit that therapeutic window. Many other products out there use dosages and power outputs that are too low to achieve benefits, don’t use the right wavelengths, or don’t target large enough areas of our bodies (or better yet, target our entire body!). Go to https://joovv.com/paleoview to get yours today! 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!     Learn more about your ad choices. Visit megaphone.fm/adchoices

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!   Click here to listen in iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 313: The Bone Broth Show Part 2 Intro (0:00) News and Views (0:40) Sarah's kids are back at school! Time is now SQUINCHED! Today we're sponsored by Kettle and Fire Bone Broth! The Paleo View listeners get 10% off (one per customer with no minimum purchase) No code needed just visit https://www.kettleandfire.com/paleoview The Bone Broth Show from 2014! Seemed like about time to do part 2! Rapid Fire Broth Questions! Can I reuse bones, and if yes how many times? Until they are crumbly! With chicken this might be one time First time is more collagen, more times is more minerals. Mine never gels! To gel or not to gel, does it really matter? Not really. It just means more collagen in the broth. You'd need a lot of skin or connective tissue to get gelling or more concentration Try chicken feet or pig feet or ox tail or ham hocks or chicken heads if you want that. And it's cheap! Tip: skim off the scum that rises after ten minutes or dump and refill after ten minutes for a better, less bitter broth! Is two hours really long enough for broth in the the instant pot? That would be fine, but we do several cycles of two hours for best broth. 2 for chicken, 4 for beef Divide by four for what you would do on the stove top. How can you consume bone broth with a histamine intolerance? Histamine is created by immune cells in an allergic reaction. Lots of food contain histamine, particularly meat foods. Its converted histadine In The Paleo Approach, Sarah has a list of every food that has been tested for histamine. But there is no study that has broth as a high histamine food! If you're having problems, make your own from cold bones and don't keep it at room temperature. Check out our collagen show for more! I’m struggling with the taste, any tips? When do I add my veggies when making it? Make sure you're skimming or dumping the bitter scum! Don't add your veggies too soon! Only in the last hour of cooking! Take the fat off, but don't reuse it! That fat is oxidized and not good for eating! Try different kinds of broth! Any animal will make a broth! Salt your broth so it's not so bland! And if you don't want to drink a mug of broth, that's totally fine too! Add it to recipes, make soup! Do you need apple cider vinegar to make broth and if yes, why? No you don't! It's supposed to help demineralize bones. But you're not adding enough to actually do anything. And it doesn't add free glutamate either Does it matter if I buy the more expensive, or will any bone broth do? Are there bone broths as good as homemade? Kettle and Fire, of course! It's made with real grass fed bones. Keep in mind that broth is not nutrient rich. It's for the collagen mostly! You need a quality base for that broth. When drinking broth is there any other ingredient needed to aid in the absorption? Check out the amino acid show! You'll absorb the amino acids very well with broth. If you forget your broth overnight is it spoiled? Did it simmer over night or was it off and sitting? Hey! Just boil it for ten minutes to disinfect. The important thing is are there food particles in there? Because bacteria needs something to cling to. How often should you drink/cook with it to have gut health benefits? Depends on the overall quality of your diet! Are you getting a lot of other collagen? For AIP people, Sarah says 1/2 C per day Take whatever applies to your life and make that a habit! Why is it now so popular when it’s been around forever? Because it's amazing! Stacy noticed it started its revival when Brodo started in New York City Plus it has been popularized by GAPS diet and Weston A. Price Foundation as well. It's also a way to use your food more! Stacy recommends Hungry Harvest as well Is it true that microwaving kills the good stuff? Absolutely not! It's the same as heating any other way! 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!     Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click here to listen in iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 310: Finding Health While Housebound Intro (0:00) News and Views (0:40) Stacy and Sarah are doing the Time Warp because Sarah is still in Canada this week! Stacy stood up on her paddleboard today! And she paddled with the family for a mile or so! She's so happy to have recovered her health this much! Sarah's philosophy is to do physical activities that are fun! Big thanks to this weeks podcast sponsor ShopAIP! Use coupon code PALEOVIEW for 10% off your order! Use the link: bit.ly/shopaiptpv We will be doing sponsored shows occasionally. Please support us by supporting them They are an excellent resource for obtaining safe foods for the Autoimmune Protocol as everything is prescreened! They have everything from snack foods to sauces to spices that are all AIP compliant! And you can a subscription order or bundled items for additional savings! This weeks question is a heartbreaker. Vivian says, "Hello Sarah and Stacy. I have been following you for a few years now, and I love your show (and books, and blogs). Thank you for all the science! I have ME moderate to serious. I have endometriosis and fibromyalgia also. Trying to do AIP, bit am so disabled I don't make my own food. I think (know) that I struggle to eat enough food, Even when I get help cooking. I have a lot of nausea and struggle to eat because I have trouble sitting up. My sleep has gotten better, but I still struggle. Before I would often be tossing on my bed until 5 in the morning. My doctor has given me a prescription for melatonin, and now I sleep before 1 in the morning most nights. Still not perfect. But better. I sleep 8-16 hours. I am housebound, partly bedridden. I am really struggling to eat enough food. I wake up every morning with a horrible nausea. I have tried ginger and other things people has recommended for it, and nothing seem to work. I had a friend help me measure everything and calculate the calories for a week (it was for a nutritional specialist at the ME Clinic who wanted a diary). My daily intake (calculated) was 800-1100 calories a day. Probably it was actually a little bit less, because I did not finish the plates of food. On bad days I sometimes only eat a bag of samai chips (rainforest or plantain). Because salt and crispy goes down in small quantities. In norway (where I live), there has been some research into fish protein as a dieting method, and because of that research a few companies are producing fish protein pills, but also fish pills (from the entire fish). So I have two questions. First; do you have any suggestions on how I can manage to eat more? Second; could fish protein be a way for me to get protein in me om the days I really struggle to eat anything? I have found one that the ingredients are powdered fish, fish gelatin, magnesium and silica. I am guessing the silica is not ideal. But not eating does not seem to be doing me much good, even though people are trying to convince me fasting Will make me better. I would be so amazingly grateful for any help, as I feel very trapped in my body and my house. I want to do the AIP, and to get better. I love you both, and I really appreciate the respectful and sciency way you approach all questions." ME refers to myalgic encephalomyelitis. Vivian is solution oriented and that's great! More protein is a common cure for nausea because it tightens the esophogeal sphincter. Grazing and frequent meals is also good for nausea, avoiding an empty stomach. Time shift your meals towards when you are less nauseous. Ginger and mint are natural anti-emetic remedies Fish protein might be great! It's already hydrolyzed (broken down and easier to digest) and should be great! Sarah saw white fish capsules, maybe not as healthy as salmon but a good idea Now, the ones we found were 2g of protein for 6 pills. So this is a LOT of pills for a serving of protein Stacy says a smoothie with collagen would be nutrient and caloric dense Broth would be great as well (Shop AIP has Epic Broth which is great.) Pudding or popsicles might go down well and slowly. Vital Proteins liver pills might work well, and they are only 4 pills for 2g of protein. Nutrient dense meats like liverwurst or braunschweiger fried in the oven would become crispy and maybe more tolerable. Avocados and coconut are very calorically dense. Convenience foods are very important so that people can help you quickly when you feel up to eating. What would you have someone bring you to help? Homemade broth Clean, quality protein and vegetables (maybe cooked already) Do chores that you can't do instead of food (laundry, vacuum, dusting, etc.) If you want to do AIP but you have a but after that, then figure out what you need to do to mitigate the but. Be strong and brave and stand up for your health! Ask for what you need for you to be healthy. You could need to help me less if you help me with this! If someone wants you to cheat, remind them that it's inappropriate for others to judge your choices. It doesn't effect them! Vivian! We're rooting for you! Keep in touch! Reminder: Big thanks to this weeks podcast sponsor ShopAIP! Use coupon code PALEOVIEW for 10% off your order! Use the link: bit.ly/shopaiptpv. Free shipping in the lower 48 and shipping to Canada, too! Have fun in Canada, Sarah! Come back with your accent! If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything The Paleo Mom   Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click here to listen in iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 309: Aspartame Is Evil Intro (0:00) News and Views (0:40) Stacy is doing a happy dance that we are finally doing this topic! Meanwhile this episode is recorded in advance because Sarah is in Canada Why Is Aspartame a big problem? Stacy is very concerned about the link between dementia and aspartame in particular Both Stacy and Sarah have a history with diet soda with aspartame, especially Sarah and her THREE CASE a DAY habit! There's a lot of politics involved here, which we won't go too far into, but suffice it to say that industry studies show aspartame to be harmless, but independent studies find a lot of issues with it It's upsetting that so many studies show non-nutritive sweeteners to be problematic, but still they are marketed as safe! Stacy recommends getting your loved ones to phase out aspartame no matter what. One of the main ways that aspartame affects you is making it difficult to prevent oxidative damage. This means it can cause systemic inflammation, leading to damage in every cell in your body potentially. "It's not a food, it's a poison." This show is not to shame you but to encourage you to make better choices. Aspartame is a methyl ester of the aspartic acid/phenylalanine dipeptide. It breaks down into phenylalanine, aspartic acid, and methanol. While there is some concern about the phenylalanine, it's the methanol that is the most concerning; methanol is what will make you go blind from poorly made moonshine. It's not the same as the claim "it's the same amount as from grape juice" because the methanol in fruit juice is bound with pectin and not absorbed Methanol breaks down into two carcinogens: formaldehyde and diketopiperazine An animal study showed that aspartame leads to a 300% increase in cancer rates. Only things like smoking and lung cancer have that kind of cancer affect. It's linked to: Liver cancer, Lung cancer, Brain cancer, Breast cancer, Prostate cancer, and Central nervous system cancers And it's linked to lifelong increased risk from exposure in utero. Aspartame, contrary to what you would think, increases diabetes risk too This may be due to changes in the gut microbiome. Aspartame may inhibit enzymes that prevent endotoxins from reaching the bloodstream as well The Paleo Diet in its original form allowed for diet sodas. This is crazy! Using diet soda for diabetes risk is like going from the frying pan to the fire! Huge meta-analyses reveal a strong link between aspartame and other nonnutritive sweeteners and cardiovascular disease. This also seems to occur when exposure is in utero Aspartame is also linked to weight gain and obesity as well The idea is that aspartame increases sugar cravings. The cycle never allows a craving to be satisfies so calorie intake becomes higher. Aspartame increases mood issues as well. It's linked to anxiety and depression as well as cognition. And it is linked to seizure rates, dementia, and strokes. It increases brain cell death and brain damage in mice. Twenty-five years ago a study into mood disorders was discontinued because it affected people with existing mood disorders so severely. And yet we still have it as a "safe" food additive! The warning label on aspartame only addresses people with the disease phenylketonuria (PKU) and they have to avoid phenylalanine. That's it! 92% of aspartame studies not funded by industry found some health affect from aspartame. How can you interpret that as anything other than a conspiracy? If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything The Paleo Mom References: https://www.ncbi.nlm.nih.gov/pubmed/28886707 https://www.ncbi.nlm.nih.gov/pubmed/15695284 “Revisiting the safety of aspartame.” 2017 https://www.ncbi.nlm.nih.gov/pubmed/28938797 "Reshaping the gut microbiota: Impact of low calorie sweeteners and the link to insulin resistance" 2016 https://www.ncbi.nlm.nih.gov/pubmed/27090230 “Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies” 2017 http://www.cmaj.ca/content/189/28/E929   Learn more about your ad choices. Visit megaphone.fm/adchoices

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! Click here to listen in iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 308:  All About Amino Acids Intro (0:00) News and Views (0:40) It is almost our 6-year podcast-iversary! We are recording in advance this week because Sarah will be gallivanting around Canada soon. Most all of Sarah's family lives there, and she hasn't been back to visit in two years. She is very excited to have a vacation and visit family! Sarah is excited about this week's topic- she did a lot of research and "nerding out." We got a lot of great feedback on last week's show about Collagen. This week's show is a great sister show to that topic. Listener Question from Tess: "I have heard people talk about amino acid competition, is this is a thing I should keep in mind? I bring it up because I eat lots of bone broth, collagen, eat meat and also take amino acids as supplements (l-glutamine and l-tyrosine). I started melting my brain about trying to take these all separate from one another, but does it matter? I would love to wash my l-tyrosine down with my collagen water in the morning, then support my gut health all day by drinking little bits of l-glutamine with or without meals! Thank for for the show, and I’m not just saying that because I want to suck up to you and get my question answered!!! I truly appreciate the sensible, practical info you both put out. I’m the type of person who really likes to know the WHY!!!" Protein Digestion Occurs in the stomach and first section of the small intestine. This process is driven by hydrochloric acid. Three main enzymes break food proteins into polypeptides. Pepsin, Trypsin, Chymotrypsin. Polypeptides are then broken down into peptides and amino acids by peptidase enzymes. Exopeptidases and Dipeptidases. About 30% of protein is absorbed as peptides, not individual amino acids. These peptides are endocytosed or hydrolyzed inside enterocytes. About 70% of protein is absorbed as amino acids. In the digestive tract are 5 main families of amino acid transporters. Divided by the types/properties of the amino acids they transport. Neutral amino acid transporters transport: alanine, valine, leucine, methionine, phenylalanine, tyrosine, isoleucine, asparagine, threonine, glycine, proline, histidine, serine, glutamine, cysteine, tryptophan. Different members of transporter families have higher affinity for specific amino acids. For example, B0AT1 neutral amino acid transporter transports L-leucine, L-methionine, L-isoleucine, L-valine before it will transport L-asparagine, L-phenylalanine, L-alanine, L-serine before it will transport L-threonine, glycine, L-proline. Cationic/Basic amino acid and cysteine transporters transport: lysine, arginine, histidine, cysteine. Anionic/Acidic amino acid transporters transport: aspartic acid, glutamic acid. Imino acid and glycine transporters transport: proline, hydroxyproline, glycine. beta-Amino acid and taurine transporters transport: beta-alanine, taurine, betaine. Generally, there are multiple pathways for any given amino acid. Amino acids compete for binding with other high-affinity amino acids for each specific transporter. The transporter system is extremely complex. The body may be able to detect which amino acids are available and which the body needs, in order to prioritize amino acids. Generally, 90% of protein we eat is digested and absorbed. 10% will pass through to the large intestine, where it may be digested by bacteria. Low protein diets cause the body to up-regulate transporters. Typically 1.3-10 grams per hour of amino acids can be absorbed. If you eat a complete protein, you don't need to worry about amino acid content. Is there a need for amino acid supplementation? Branched Chain Amino Acids (BCAA) have been shown to improve muscle recovery and performance. If you are working out really heavily, these can benefit. It has to do with what the system can produce and what we can get from food. Glycine is a commonly deficient amino acid. We aren't eating organ meats and similar things like people used to. Supplementing with glycine can be beneficial. Glutamine has compelling science for supplementation. Glutamine deficiency alone can cause leaky gut. If you are supplementing amino acids, you want to be able to absorb them all. Consuming them with food can create a competitive binding situation. Taking amino acids on an empty stomach is usually recommended. 2 hours after a meal or 1 hour before. However, amino acids are absorbed quickly, so this window is probably smaller. We just don't know everything about amino acid absorption and competition. It is a very complex system. Until more is known, you are probably best off sticking with the instructions on the label. Sarah has been trying BCAA during the past week or so. She takes them post-workout right when she gets home. She has been using Kion Branched Chain Amino Acid Tablets. Stacy could notice a difference in her recovery after lifting heavy when she used to take them. She used plain BCAA and it made her water taste like "dirty feet." If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything The Paleo Mom References: https://www.researchgate.net/publication/227744279_Intestinal_absorption_of_peptides_through_the_enterocytes https://www.ncbi.nlm.nih.gov/pubmed/18195088 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1223487/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 307: Are Mushrooms Really Magic? In this episode, Stacy and Sarah tackle the latest trend of using mushrooms as a supplement Click here to listen in iTunes 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) Stacy asked Sarah to prioritize this week's topic. Sarah had to do a lot of research (and learned a lot of things!) researching this week's topic. Stacy's question to Sarah was, "should we really be putting mushrooms in coffee?" Listener Questions (5:55) Jan writes, "Hey ladies!! Love your show. Thanks for everything that you do to help so many people be the best versions that they can be!!! I was wanting your thoughts on the medicinal mushroom drinks. I keep hearing about them and seeing ads for the four stigmatic drinks. I have several autoimmune so would love to know for that as well as for those that don’t have auto immunes." Annik writes, "Bonjour Sarah et Stacy, I love your books and your podcast - the science you bring to health topics is so refreshing and helpful in navigating the tremendous amount of health claims we are bombarded with daily, and weeding out the fads and those that are not scientifically proven.This brings me to my question. The new health push seems to be for including powdered mushrooms into our diet. Claims include increased energy and reduced fatigue, mental clarity, immune boosting properties, hormone balancing, etc. Is there any science that shows the benefits of including cordyceps, chaga, lion’s mane, reishi, etc., into our diet? And if so, how long does it take for someone to feel the benefits of including these supplements into our diet? I’m particularly interested in the claims around reduced fatigue, increased energy and immune boosting properties. I do not have an autoimmune condition diagnosis yet but I have been dealing with fatigue, congestion and lots of colds in the last year which continues to be unexplained by my medical doctor. While I know quick fixes don’t work, if adding powdered mushrooms to my morning tea would help with energy then why not?!Lastly, I want to say a big thank you to Dr. Ballantyne for the Autoimmune Protocol Lecture Series. I took the 6-week course and learned so much! I was already eating a paleo diet but saw tremendous benefits in fine-tuning my diet to see how it could help with my health challenges described above. I am most grateful for the continued access to the course material; I messed up the reintroduction part and will now restart the course!Thank you both for all that you do and for your active social media info sharing. You set the standard high for evidence-based health information and make it accessible to all of us! It is highly appreciated!" Thanks Annik for telling us how much you love the Autoimmune Lecture Series! The next session starts Monday, September 10th. Pre-ordering the AIP lecture series gets you 10% off. Sarah is also offering a free trial if you want a better idea of the content. Find the pre-order and free trial in the "shop" section at The Paleo Mom here. Edible mushrooms are really nutrient-dense and have unique carbohydrate and fiber types. Medicinal mushroom use goes back thousands of years. They date back to ancient Egyptians and ancient Chinese cultures. In the last 50 years there have been a lot of scientific studies on mushrooms. Specifically, health-promoting properties can include: Antioxidants Cholesterol-lowering properties Anti-hypertensive Anti-inflammatory and immunomodulatory  Liver protection Anti-diabetic Antio-obesity Anti-tumor (note, only animal studies and cell culture studies to date) Anti-viral Anti-microbial properties Some drugs have been created from mushroom extracts, specifically used in cancer patients to boost immune function during treatments. Phytochemicals found in mushrooms are a contributor to the health benefits of mushrooms. Mushrooms are high in gallic acid. An antioxidant and heavy metal chelator. Mushrooms are high in Triterpenes. These properties include anti-inflammatory, anti-virus, anti-diabetes, anti-cancer, anti-oxidant and speed wound healing. Glucans are a unique carbohydrate found in mushrooms. Fungal glucans can be water soluble or insoluble. Chitin fiber is a fermentable fiber found in mushrooms. This type of fiber is great for gut health and microbiome diversity. Some glucans are very small molecules, so they can actually bind to immune cells directly and modulate the immune system. Mushroom extracts versus whole mushrooms. Most medicinal extracts use a double extraction process. Some of the compounds are water soluble and some are not. Some medicinal preparations can have one, some, or many of these compounds included. Well-known properties of commonly used mushrooms. Reishi Probably the most studied medicinal mushroom. Main uses: lung infection (expectorant), liver protective, reduces blood pressure, improves exercise performance, adaptogen (relaxer), reduce allergies, reduce ulcers, anti inflammatory, anti-cancer , reduce infections, reduces anxiety and depression, anti-diabetes. Maitake Main uses: reduces high blood pressure, tumor inhibition, liver protectant, fights infection, anti-diabetic. Shiitake Main uses: immune regulator, tumor inhibition, antiviral, antibacterial, liver protectant, anti-obesity, anti-diabetic, reduces cholesterol, antimicrobial, anti-cancer. Chaga Main uses: immune regulator, Anti-Cancer, Anti-Viral & Anti-Inflammatory! Antioxidant, reduces cholesterol and high blood pressure, improves performance, Also adaptogenic (relaxer). Lion's Main Main uses: enhances brain function, anti-cancer, lowers cholesterol, reduces gastric ulcers, anti-inflammatory, anti-diabetic, immune regulating. Cordyceps Main uses: energizing adaptogen, improves exercise performance, anti inflammatory, immune stimulating or regulating (fighting infection), anti-cancer, liver protective, anti-diabetes acts as a natural aphrodisiac. Turkey Tail Main uses: anti-cancer (one of the best studied for helping fight cancer, adjuvant for chemo patients), helps fight infection (HIV). Almond Mushroom Main uses: anti-cancer, anti-inflammatory, anti-microbial, anti-virus, reduces allergies, immune regulatory. Not edible whole, usually only available as supplement. Mushrooms and Cancer One of the benefits is that mushrooms can suppress the regulatory immune system and stimulate the attacking part of the immune system. Reishi, Cordyceps, Maitake, and Turkey Tail. Studies have show they are able to boost the immune system's ability to find and kill cancerous cells. There are no clinical trials showing medicinal mushrooms can kill cancer. Mushrooms and Autoimmunity Emerging preliminary evidence suggest that mushroom extracts are immune modulators rather than immune stimulators, meaning they can help balance the immune system. This could be because of their influence on the gut microbiome. This could be because of the high level of phytochemicals. Medicinal mushrooms may be beneficial in instances of under-active immune systems, overactive immune function, and dysfunctional immune systems. Reishi and Cancer Able to activate natural killer cells, increasing their activity and the body’s ability to fight tumors. Reduces the chances of metastasis, which is when cancer spreads to another part of the body. Adjunct therapy (not primary, first-line therapy) for colorectal cancer, lung cancer, prostate cancer, and breast cancer, and is shown to increase survival rate. Reishi and Autoimmune Disease Studies in RA patients showed no increase in inflammatory cells or cytokines, and a decrease in IL-18, which activates Th1. Impact on the immune system was not the same as it is in cancer. This suggest immune modulating rather than stimulating. Study participants reported lower joint pain. A Lupus mouse study showed a decrease in autoantibodies and increased survival. In summary: Eating more whole mushrooms in general can be beneficial for health. There are people who would probably benefit from medicinal mushrooms. Talking to your health care provider first is always a good idea. Adding more mushrooms to our diets is a great choice! If you take mushrooms, let us know if they have helped you. If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything The Paleo Mom   References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5302426/ https://www.ncbi.nlm.nih.gov/pubmed/28885559 https://www.sciencedirect.com/science/article/pii/S2212619815300164?via%3Dihub https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684115/ https://www.ncbi.nlm.nih.gov/pubmed/16873089 https://www.ncbi.nlm.nih.gov/pubmed/17907228 https://www.ncbi.nlm.nih.gov/pubmed/11480842 Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 306: Can Collagen Affect My Digestion for Good or Ill? In this episode, Stacy and Sarah talk collagen and digestion! Click here to listen in iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 306: Can Collagen Affect My Digestion for Good or Ill? Intro (0:00) News and Views (0:40) Sarah has had her nose to the grindstone, wrapping up her new book draft. It is a microbiome book! She has had to learn a lot of new things and expand her knowledge base. We're doing something new! We're going to be working with and sharing with you more brands here that we use and love. To kick off, we have our favorite products from Vital Proteins, available in bundles with a discount. Sarah and Stacy have both been using Vital Proteins Collagen for 4-5+ years. Stacy doesn't go a single day without collagen and liver pills. She can tell a difference if she misses even one day. Sarah goes through a big tub of collagen every month. She can feel the difference it makes in her joints. Sarah also loves Dr. Sarah Ballantyne's Veggie Blend, for obvious reasons! Sarah also loves the Cartilage Collagen and Gelatin. Question from a listener about Collagen. Cindy asks, "Hi ladies: Thank you for your amazing podcast and all of the wonderful information the both of you share. You both have inspired and motivated me to focus on real foods and look at healing through lifestyle and nutrient density. Here's the question- with Sarah's new Vital Proteins product (Collagen Veggie Blend), I'm curious about reactions to collagen. I have noticed that I can have 1/2-1 scoop of VP collagen in my coffee or smoothie or water and feel fine. However, if I go over 1 scoop, I find that I get bloated, gassy, and sometimes "everybody out" moments. Everyone talks about all the benefits to adding collagen to their diet, but I can't seem to find a good explanation for those of us who seem to react to it. Can you discuss why some of us may be reacting to collagen? Is bone broth enough to get all the benefits of added collagen? Thanks so much for all you do!" What is Collagen and why is it important? Collagen is the main structural protein in our bodies. It is found in the space between our cells, the glue that holds our cells together. Collagen is the most abundant protein in mammals, making up from 25% to 35% of protein in our bodies. Supplementing with collagen is helpful because it provides us with the raw materials to make collagen in our bodies. Collagen is made up of amino acids that we can be deficient in if our main source of protein is muscle meat. Collagen has a unique balance of amino acids compared to protein from muscle meat. Collagen Peptides versus Gelatin. Both are considered hydrolyzed versions of collagen. It is broken apart more and easier for us to digest. Gelatin will make something "gummy" or gelatin. Collagen peptides are broken down even further and will dissolve easily, and won't solidify or gel. The amino acid profile is the same in gelatin and collagen peptides. They just react differently in food preparation. Collagen is considered almost a complete protein. 20% of the protein in collagen is glycine. It is phenomenally important! Needed for sleep quality, memory, synthesis of bile acids, synthesis of several extremely important proteins, immune regulation, etc. Glutamic acid is important for neurotransmitters and cellular metabolism. It also may add an umami quality to food. Collagen is high in Proline and Hydroxyproline, at 11% each. It is essential for skin, joints, tendons, and cardiac muscle. Alanine is 8% of collagen. It increase exercise capacity, help build lean muscle mass, and improve immunity. Arginine is also found at 8% in collagen. Important cell division, wound healing, hormone release, and immune function. Aspartic Acid is 6% of collagen. Involved in the citric acid and urea cycles in the body and plays a role in gluconeogenesis. All of the other amino acids make up about 24% of collagen. Bone broth is not as concentrated with amino acids typically. Broth is still an amazing super food, but collagen peptides is more concentrated in collagen. There are 20 amino acids that our bodies use to make the proteins in our body. There are 9 amino acids called "essential," because we can't make them ourselves. We must get these from food. Collagen has 8 out of 9 of these essential amino acids. It contains little tryptophan and is not very high in isoleucine, threonine, and methionine. This is why collagen isn't a "complete protein." Studies show that collagen peptides are highly bioavailable. 90% of amino acids are absorbed within 6 hours. It is extremely useful protein! We're not consuming traditional foods like our ancestors used to, like organ meats and slow boiled soup. Stacy and Sarah don't tend to make a lot of soups during the summer. What can cause a negative reaction to collagen? An allergy: a triggered immune response to beef. Some people with beef allergies don't react to collagen, some do. An allergic reaction usually happens within 2 hours. Hives, rash, nausea, stomach symptoms, sneezing, running nose, anaphylaxis, etc. Food intolerance: slower build and typically occur 4 hours to 4 days after consumption. Stomach symptoms, fatigue, headache, skin problems, mood changes. Antibody driven immune reaction without the release of histamine. Eliminating the food, and working on the immune system can help. Gut bacteria love to eat Amino Acids. Gut bacteria eat more than just fiber! Gut bacteria love to eat glycine. Bacillus, Lactobacillus, Streptococcus group, and Proteobacteria When they metabolize glycine they produce important beneficial things. Consumption of glycine by gut bacteria may be required for glutathione production. If there is an imbalance of bacteria or dysbiosis, they can change the acidity of the environment. This can cause GI symptoms. Don't eliminate collagen completely, just keep the dose low enough to not get symptoms. Address other factors that are important for gut health. If you know someone in your life who could benefit from collagen, please share this podcast with them. Don't forget our special Vital Proteins page here! We really appreciate your support over the years- shopping through our links and buying our books. If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything The Paleo Mom References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350494/ http://msb.embopress.org/content/11/10/834 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425181/ https://www.sciencedaily.com/releases/2015/11/151106062708.htm Learn more about your ad choices. 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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. Click here to listen in iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 305: Why Insulin is Important & Awesome! Intro (0:00) News and Views (0:40) Sarah is on single-parent duty this week and is feeling the effects! Kudos to all you single parents out there who do it all. Stacy is in her busy season at work. Stacy wants to mention something that has been on her mind this week: it is easy to get wrapped up in wanting what someone else has- which is partly human nature. If this looks like jealous, anger, and frustration... those are not good feelings. Have patience and compassion, and consider reaching out and giving a compliment or asking for mentorship if you're having these feelings. Sarah has become a regular contributor for Paleo Magazine. She wrote an article coming in the Aug/Sept issue about the case for more carbohydrates. This was spurred by the editor of the magazine noticing Sarah isn't a supporter of very low carb diets. Insulin as a Super Hormone: Thyroid There are insulin receptors in just about every cell type. It isn't always about shuttling glucose into the cells. Insulin is important for thyroid function. There are 3 different variations of the same enzyme that convert "inactive" T4 to "active" T3. This can happen in the thyroid or all over the body. The Type 2 Deiodase is the most active form. It is stimulated by insulin. This is how insulin feeds into thyroid function. With insulin resistance and diabetes there is a higher risk of hypothyroidism. A recent paper looked at ketogenic diets in epileptics. 120 participants followed a mediterranean style ketogenic diet. 1 in 6 participants developed hypothyroidism requiring medication within the first 6 months. 8 of these participants developed hypothyroidism within the first month. The ketogenic community counter-argues that any weight loss diet causes suppression of the thyroid. The difference is the magnitude, and their hypothyroidism requiring medication. We want to maintain proper insulin signaling because insulin is important! You do want some insulin. Don't eat all the sugar. Slow burning carbs like root vegetables and fruits are generally low glycemic load. It's not about ditching all carbohydrates at all costs. Stacy knows the low carb does not work for her- it caused her to have major health crash. Sarah has been a loud voice of decent for the ketogenic diet. Most people who are recommending this diet are not presenting a balanced look at what science tells us. Ketogenic diet can be therapeutic in people with neurologic and neurodegenerative disease. Ketogenic diet is not a healthy way to lose weight. The cost/benefit for this vs. someone with a neurological disease is very different. When you take out large amounts of vegetables from your diet, as keto or very low carb does, it is hard to be healthy. It would be difficult to eat the recommended amount of vegetables and still be very low carb. Insulin as a Super Hormone: Other roles not related to blood glucose. Insulin is important for muscle growth and repair. It helps bring amino acids into muscle tissue, including BCAA. It stimulates muscle protein synthesis. It suppresses protein break down. We see this reflected in insulin resistance, diabetes, and ketogenic diets. A side effect of diabetes is poor muscle strength and function with age compared to healthy individuals. One study compared weight loss in a balanced macronutrient diet vs. ketogenic. It showed there was no metabolic advantage to a ketogenic diet. Ketogenic diet group lost more muscles mass than the balanced macronutrient group. 2 things important for maintaining lean muscle mass during weight loss. 1. High protein intake: 20-30% of calories. 2. Physical activity helps stimulate muscle growth and repair. Insulin is important for bone mineralization. Bone is constantly turning over- breaking down and rebuilding itself. This is driven by osteoclasts (break down bone) and osteoblast (build bone). As we age, osteoclast activity remains more constant and osteoblast activity slows. Insulin is important for signaling osteoblasts and drives its activity. Bone cells are signaling to the pancreas, helping to control insulin sensitivity. There is growing research suggesting that osteoporosis is like "bone diabetes." This might be driven by insulin resistance in our bones. Similarly, Alzheimers disease is thought to be driven by insulin resistance in our brain. Type 2 Diabetics have 69% increase bone fracture rate. The Case for More Carbs can be found here. There is a lot more detail in this article that Sarah wrote, but here are some highlights: Insulin is important for cognitive health, promoting learning and memory. Insulin has an impact on neuro-inflamation. Insulin is important for turning off these inflammatory cells. This could be why insulin resistance in the brain is linked with other neurological diseases. There is impact on cognitive performance in diabetics and ketogenic diets. Mood problems, psychological adjustment in kids. Ketogenic diet caused adults to be less motivated to exercise in one study. A study in young, healthy men showed short-term ketogenic diets caused reduced concentration, slower memory retrieval, and slower processing of visual information. Insulin is a happy medium hormone. If it gets too high or low, the wheels fall off the cart. Every single thing in human health is designed around a happy-medium range in which it functions. Yes, you can see physical results short-term from a very low carb diet, but that doesn't mean it's supporting your health. If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything The Paleo Mom Support us by shopping through links on our sidebars- thank you! Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click here to listen in iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 304: What's Better: Raw or Cooked Vegetables? Intro (0:00) News and Views (0:40) Sarah is on summer break mode and the girls have been entertaining themselves! Brace yourself: Cole turns 13 this summer! Stacy and family will be transitioning into summer mode in the coming weeks. Stacy is really excited about this week's show. Afterall, her original hashtag is #morevegetablesthanavegetarian. Even with all the veggie-related shows we've done, there are still topics we haven't covered. Question from a Listener (7:40) Marin asks, "This podcast and you have truly changed my life for he better. I’ve been a listener for 3 years and totally binged listened before that! I Have cured so many things from acne to being able to live life like a boss with RA. Really appreciated you opening up about depression and it was helpful listening to you coming off meds and it wasn’t something you had to just add to this list of meds you’d take forever. I wish I have the time to list all the health things you’ve helped me through! Really appreciate the cool books too and you guys sharing all the recommendations. My question is can you break down or talk about raw vs cooked foods. This came up in looking at adding more veggies and some of the reading I found (vegan based) said it was better to eat more raw than cooked veggies. Is this really true? I just kinda figured veggies were veggies. Is it really that beneficial to consume more raw than cooked? One of the “rules “ was raw till 4. Thoughts? Thank you for all you and your teams do." The bottom line is that there are benefits to both raw and cooked, so mix it up! There were two main drivers of us evolving our large brains. 1. Fire and Cooking 1.5 million years ago. Increases the energy that can be digested out of food. It costs us less energy to get the energy out of our food. More time in the day for socializing and communicating. Our brains use 20-25% of the calories we burn every day. 2. Eating starchy roots and tubers. A study in 2011 looked at mice fed meat and sweet potatoes prepared in different ways. Cooked food delivered more energy than raw, both meat and sweet potato. Cooked food gave more energy than pounded foods, pounded foods gave more than raw foods. Mice showed a preference for cooked foods. Micronutrient content in foods. Sarah strongly believes that micronutrient sufficiency is the primary criteria for a healthy diet. Some micronutrients are volatile in heat. Vitamin C degrades with heat. For example, steamed broccoli may have a 10% drop in vitamin C versus raw. Polyphenols are partially destroyed with cooking. Myrosinase, whose activity forms sulforaphane, known to prevent cancer, is found in raw broccoli but destroyed in cooking. The allicin in garlic (the compound responsible for its antibiotic and antimicrobial effects) is less stable in heat. In general, boiling and blanching can cause phytochemicals to leach out into the water. Some nutrients are formed during cooking. Heat breaks down cell walls and can liberate nutrients that would otherwise be locked up. Carotenoids increase in bioavailability when cooked. Lycopene increases when tomatoes are cooked or sun-dried. Indol (in cruciferous veggies) is only formed when those veggies are cooked. What about the fiber content in raw versus cooked vegetables? Cooking partially breaks down some of the fiber. Does this alter how the fiber feeds the microbiome? There are only a handful of studies that have looked at this. The diversity of fibers types from different vegetables feeds a diversity of microbes. A study that looked at carrots showed faster fermentation of cooked versus raw. It also produced more short-chained fatty acid. One study looked at raw and toasted wheat fiber on common gut microbes. Bifidobacterium growth didn't show preference for raw or toasted. Lactobacillus only grew with raw wheat fiber, not the toasted. A study that looked at brown seaweed found similar results. They concluded that raw fiber supported more lactic acid producing bacteria. Heat treated fiber supported more butyric acid producing bacteria. You can see that it's hard to make a statement of if cooked fiber or raw fiber is better. They both act differently on the microbiome. Cooked fiber: Is more readily fermentable = increase in short-chain fatty acids. Lowers the acidity of the colon, which supports growth of probiotic bacteria. This is why cooked veggies and soups is great for your intestinal health. Raw fiber: Certain good bacteria species prefer this raw fiber. Both children and adults can benefit from mixing up raw and cooked veggies. Collagen Veggie Blend It's been reformulated to taste better. Tastes more like carrot juice and less like green vegetables. The vegetables in this product are raw. Sarah co-created this supplement with Vital Proteins. This is a great way to get veggies in your diet. One scoop = one serving of vegetables. It stirs easily into a glass of water or blends into other things as well. Get Veggie Blend bundled with our favorite collagen peptides and liver pills for a discount here. Previous Veggie-Loaded Podcasts: All About Vegetables. How Many Vegetables?! How Many Vegetables Part 2: Lectins and Oxalates. If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything The Paleo Mom Support us by shopping through links on our sidebars- thank you! Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click here to listen in iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 303: Are Certain Foods Causing My Anxiety? Intro (0:00) News and Views (0:40) Welcome back, listeners- thanks for making through our super science-y sun-related podcasts. Thank you all for your great feedback on our last two shows! Stacy is offering a free sunblock in the month of June to anyone who places an order with her. Details on the sidebar of her blog, here! Sarah got a (minor) sunburn last week- oh the irony!! Today's topic hits home for both Stacy and Sarah. Matt had crippling anxiety before going Paleo. Sarah used to have panic attacks but hasn't since going Paleo. Listener Questions (7:15) Lauren asks, "I recently went from strict paleo to trying dairy here and there in my diet. While strict paleo my anxiety and OCD practically disappeared. I no longer had panic attacks and the intrusive thoughts practically disappeared. Well.. upon adding dairy back into my diet I noticed within hours my anxiety and intrusive thoughts were at an all time high. I was extremely irritable with my husband (angry for absolutely no reason) and depression was the only way I could describe my mood. I cut out dairy and within 24 hours was back to feel almost myself again. So I'm curious what y'all have to say about the correlation between dairy and depression, anxiety, and other postpartum mood disorders. I've only found minimal research linking dairy and mood disorders, so I'm second guessing this huge link of my diet and my mood. With both kids births I was more lax with paleo after and looking back now notice that when I went more strict paleo my mood disorders got better. Is it really as easy as diet (in some cases)?" Disclaimer: we are not medical professionals, so please seek medical advice if you need it. It is extremely important to not make changes to your medications without first consulting with your doctor. Anxiety, depression, and mood disorders are extremely complex. There is growing recognition that inflammation is part of the pathology for mood disorders. Insulin Resistance has also been linked to neurological conditions. When you look at the mechanisms that drive Insulin Resistance and inflammation, you can make the connection that changing diet may have an impact. There is definitely a link between food allergies and anxiety and depression, especially in adolescents. Food allergies have been linked to general anxiety, ADHD, and anorexia. Allergies are very potent drivers of inflammation. There is a robust collection of studies looking into non-Celiac gluten sensitivity. Non-celiac gluten sensitivity often looks like: GI symptoms, abdominal pain, bloating, bowel movement abnormalities. Foggy brain, fatigue, headache, joint pain, carpal tunnel, skin symptoms like eczema, anemia, depression, and anxiety. Studies have found a link between consumption of gluten-containing foods and onset of neurological symptoms like anxiety, depression, gluten psychosis. There is also a possible link with Schizophrenia and Autism. There are some researchers who suggest psychiatric patients should be screen for gluten sensitivity. There is limited research looking at foods other than gluten. Some researchers are suggesting mood disorders go back to a leaky gut. Zonulin release in people with Celiac disease or Celiac risk genes. High stress can cause leaky gut. Being sedentary or over-exercising can impact gut health. Not getting enough sleep can negatively impact gut health. Not eating enough fiber can impact gut health. Environmental toxics can contribute to poor gut health. They suggest that leaky gut can lead to increase in IgG food sensitivity. IgG food sensitivities increases inflammatory cytokines. These cytokines stimulate inflammation throughout the entire body, including in the brain. This inflammation in the brain is causing depression. This opens up the possibility of managing mood disorders through food. Identifying food culprits. Having a metric for evaluating which foods are health or unhealthy. Paleo Principles and The Paleo Approach both walk you through this. A vegetable-rich, anti-inflammatory diet. Microglial cells (inflammatory cells in the brain) are harder to turn of once they turn on. Getting enough sleep. Getting exercise. Stress management and mindfulness. We're not super-human when we adopt a Paleo diet, as stress can trigger inflammation and inflammation in the brain as well. This is why it isn't as simple as just diet. Combination of diet and lifestyle can be so powerful when it comes to managing mood disorders. Unfortunately there aren't any studies that combine looking at all these diet and lifestyle factors with mental health. Stacy suffered with post-partum and post-nursing depression. It took a lot of focus on sleep and nutrient-density to help her out of it. It can feel lonely and dark and frustrating. We're here with you and supporting you if you're going through this. A good support system and/or therapist can be very helpful. Thank you all for your reviews of the podcast- keep them coming, we love it! Sarah has a large collection of articles on leaky gut, including a video-based course, find them here! If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything The Paleo Mom Support us by shopping through links on our sidebars- thank you! Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Click here to listen in iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 302: Is Blue Light Harmful and What Should I Do? Intro (0:00) News and Views (0:40) We're back with part 2 of sunscreen science bonanza! We love it when you leave us reviews- send us an email, leave a comment on social media or our blogs! Thanks to Mary for her wonderful review of our How Many Vegetables?! podcast. Admittedly, sunscreen was one of the last things Stacy switched over for a healthier version. Sarah switch years ago when her kids were very little. She never liked the feel of chemical sunscreen on her skin. Stacy was afraid of switching away from the chemical sunscreens she knew she could count on. She was genuinely surprised that the mineral sunscreen worked! Zinc Oxide and Titanium Dioxide These are the two minerals used in mineral or physical sunscreen. They reflect UV radiation back. Sarah loved the idea of zinc-oxide based sunscreen because of her history using diaper cream as a "cure all." Question from a listener: Jordan asks, "Hi! I absolutely love The Paleo View and love listening to you guys every week! I’ve learned so many awesome new things and really look forward to it every week. I just saw your post on the Facebook group about the new Beautycounter sunscreen and have a question about the blue light blocking. I've heard that it's actually important to get blue light during the day to help with your circadian rhythm (and help sleep) and would love if you and Sarah could go into that more, especially regarding this new sunscreen. I've always used conventional sunscreens and was about to buy new Beautycounter sunscreen to use a better product, but now I'm curious about this new line." "Zeitgeber," is a German word for "clock setter," referring to something in the external environment that helps set our internal clock. Our clocks will run without external stimulus for up to three weeks, studies have shown. Blue light from the sun during the day, dim red light in the evenings, and darkness at night are the most important zeitgebers, giving the cues to our circadian rhythms. The photoreceptors detecting these are way more sensitive in our eyes than in our skin. It is much more important for our eyes to detect sunlight and blue light than our skin. It is unlikely that wearing a sunscreen that blocks blue light will wreck circadian rhythms. Screen time and indoor lighting. It is not enough blue light to hit the sunlight signal to our internal clocks. Using blue light blocking glasses to protect your eyes from strain is not likely to hinder your internal clock as long as you see the sunlight at some point during the day. LED screens have more blue light and can interfere with melatonin, especially in the evening. Blue Light: Good or Bad? Zinc oxide and titanium dioxide naturally block blue light! Other compounds that will block blue light: Lutein (this is what is in the Beautycounter sunscreen Jordan was asking about). Synthetic melanin. Blue light is now recognized to accelerate skin aging. This is from increasing the formation of oxidants in the skin. This happens at about a quarter of the level that UV radiation does. It degrades carotenoids, the natural antioxidants, in our skin. These carotenoids recover very quickly after being degraded by blue light. It is being used in the medical fields for treating various skin disorders. Wearing a blue light blocking sunscreen may also have some anti-aging benefits. Stacy noted that just as the sun has both benefits and harm, blue light also seems to have the same nuances. Blue light doesn't cause DNA damage and is not linked to skin cancer. One study showed blue light induced apoptosis in melanoma cells. Another paper showed blue light stimulated the production of melanin. What about Zinc Oxide? Very well known for 80+ years to be beneficial for skin health. Used in diaper creams, skin protectant creams for elderly, etc. It has anti-inflammatory and anti-microbial properties. Stacy feels that the zinc oxide in the face products and sunscreen she uses has helped her adult acne. Zinc is part of the molecular structure of the vitamin D receptor. What about Nano Particles? Stacy always looks for "non-nano zinc oxide." Nano particles go on more transparent and sunscreen looks less white/chalky. There isn't a definition for nano particle versus micro particles. Changing the particle size changes the wavelengths they reflect. Nano particles reflect UVB better, and are worse at reflecting UVA. There is a small amount of research showing nano particles can be absorbed into the skin and can cause cellular damage- more research is needed in this area. There is definitely research showing that nano particles can be problematic if inhaled. Stacy is concerned over using a spray or powder with nano particles for this reason. Some spray sunscreens don't differentiate if the particles are non-nano or nano. The overall take aways from both shows: Burning = bad. Non-burning sun exposure = good. Sunscreen use when burns might happen = good. Chemical sunscreens = bad. Physical sunscreens that are non-nano and non-aerosol with added phytochemicals = good. Stacy recommends that if you don't want to age your face, wear SPF on it every day. Sarah uses Araza cream foundation and powder, which has zinc-oxide. Stacy uses a Dew Skin tinted moisturizer with zinc oxide and titanium dioxide. If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything The Paleo Mom Support us by shopping through links on our sidebars- thank you! Learn more about your ad choices. Visit megaphone.fm/adchoices

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! Click here to listen in iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 301: Sunscreen, Sun Exposure & Sunburns Intro (0:00) News and Views (0:40) This week's podcast breaks the record for most research done on a topic for a podcast! We're hoping to give you well-rounded, consensus, and nuanced information. There is a lot of science on this information, and it doesn't always agree. Shoutout to our listeners for sending wonderful supportive feedback after we asked last week! Sun & Skin (12:25) The background: Stacy's family is very fair-skinned, and she is very aggressive with sunscreen use. She has looked into the safety of sunscreen- what kind of sun is good and not good, plus not adding harmful chemicals to our bodies. What are risk factors for skin cancer? This is the dominant motivator for wanting to protect our skin. Sun exposure is a risk for skin cancer, but is different for different forms of skin cancer. Melanoma: most dangerous, highest mortality rate. More related to sporadic intense exposure with burns. Interestingly, people tend to get this on parts of body not most-exposed to sun. This probably indicated that contributing factors are more complex. Basal and Squamous Cell Carcinoma are much milder and typically easier to treat. The highest risk is total UV exposure, cumulative to date. The more sun exposure, especially burning, the higher your chance. There are other risk factors for skin cancers (and other cancers) as well: Vitamin D deficiency. Exposure to chemicals. Having a weakened immune system. Smoking. Family history. Fair complexion or being a red-headed. Having moles increases risk of Melanoma. Men are at higher risk of skin cancer than women. Is it true that childhood sunburns increase your risk of skin cancer later on in life? One study showed that overall there was no increase risk for melanoma. There was a slight increased risk for melanoma in your 20s, but not overall in life. There is a group of studies showing that sun exposure is a risk factor for skin cancer. It is likely a collection of factors. For example, sun exposure in the context of not getting enough antioxidants in the diet. In the context of increased inflammation from chronic disease. In the context of vitamin D deficiency. In the context of more chemical exposure. Sun Tan vs. Sun Burn These are two different things, caused by two different mechanisms. A sun tan is caused from melanocytes in the skin producing melanin (a dark pigment). Having a lot of melanin in your skin protects from damage from the sun. This is why people with darker complexions have lower risk of skin cancer. Burning is really just cellular damage. When you have a lot of cells dying from sun exposure, it triggers an inflammation response- which is what causes the heat/inflammation and and makes the skin so red. How intense the sunlight is, and how long you were out in it versus how fair you are is the formula for a sunburn. Sunscreen use related to skin cancer risk. Prior to 1980 this was true, which is probably because there were a lot of chemicals used in sunscreen that have since been removed. These chemicals were inert by themselves, but when exposed to the sun turned carcinogenic. Currently no form of skin cancer is associated with sunscreen use. There is a collection of studies that looked at prevention of skin cancer with sunscreen use. These studies didn't show a strong effect. This may be because people are using sunscreens to stay out in the sun longer. It may have to do with the type of sunscreen they are using. Benefits of non-burning sun exposure. Could people be going so overboard with sunscreen use that they are missing out on some of the benefits of sun non-burning exposure? Vitamin D deficiency: 75% of Westerners are vitamin D deficient. Stress relieving and circadian rhythm benefit to being out in the sun. A recent article compared life expectancy of people with different sun exposure times. High sun people did have an increase risk of skin cancer but lower risk of other health problems. There may be benefits of sun exposure that we don't completely understand. Overview of sun exposure. It is important to not get sunburned, as this increases risk of skin cancer. It is better to use a sunscreen and still get sun exposure if you would otherwise burn. Moderating sun exposure is important- some sun exposure is beneficial. Is an anti-inflammatory, nutrient-dense diet related to reduced sunburn? Our skin has natural antioxidants and protective mechanisms. It is chronically being assaulted by everything in the environment. It is constantly regenerating to maintain a barrier between the inside and outside of our bodies. A higher plant phytochemical diet can reduce the chance of getting sun burned. Astaxanthin is one of the stronger antioxidants that helps with this. This is in red and purple type vegetables. It is also found in seafood. There are photolyase enzymes in our skin that exist to repair DNA damage. These are activated by visible light, and different ones are activated by different wavelengths. Our bodies are amazing and they do have ways of repairing and protecting ourselves against sun damage. Sunscreen and what to look for. We will get into this in greater detail next week, though we don't want to leave you hanging right now! There are two different types: chemical and physical. Physical sunscreens are mineral based and reflect UV radiation. Chemical sunscreens work by absorbing radiation and dissipating it as heat. These are a class of chemicals that have high skin irritant and allergic reaction rates. Many of these chemicals have been identified as endocrine disruptors. Many of these chemicals have been associated with damaging the coral reef. Hawaii recently banned chemical sunscreens for this reason. We look forward to continuing this conversation next week, as well as the science of the different types of sunscreens! Stacy personally looks for mineral sunscreen that is non-nano and non-aerosol. Stacy uses Beautycounter, but there are a lot of great safer options available now. If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything The Paleo Mom Support us by shopping through links on our sidebars- thank you! Learn more about your ad choices. Visit megaphone.fm/adchoices

How Do You Handle Sugar and Salt Cravings? In this episode, Stacy and Sarah tackle cravings and how to fight back against them! Click here to listen in iTunes 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 (0:40) It's our 300th episode!! It's Stacy's 8 year Paleo-versary this week! And also her youngest, Wesley's 8th birthday. Stacy went Paleo two days after he was born to eliminate dairy and try to help his colic. Sarah's first couple months on Paleo were strict and she didn't find "treats" until months after she started. Stacy remembers first going Paleo and thinking she didn't have a problem with gluten- ha! Stacy didn't do a lot of "treats" at first either, but found a dairy-free ice cream recipe a couple months in. Elana's Pantry and The Spunky Coconut were the first two grain-free blogs that they found. Sarah remembers an almond coconut bar with chocolate as the first Paleo treat she made. It completely changed her world and helped make Paleo sustainable. Stacy tries to ask herself, "is this nutrient-densee and is it reducing or not contributing to inflammation." When they have treats, they try to be very mindful of them. Using dates as sweetener if they bake. Buying just a couple cupcakes as a treat and not a whole cake that sits in the house for days. Listener Email, from Tom (whom Sarah met in person at Paleof(x) a couple weeks ago): Tom write, "Sarah, I just wanted to tell you how great it was meeting you in person and chatting after hours and hours of 1 way listening via the podcast. (Congrats on the 5 million downloads by the way, the other 5 listeners must have been super busy on itunes!) You are as amazing and awesome in real life as you seem to be online. A thought for the podcast that I didn't get a chance to say when we were talking. I would love to hear you guys read some more fan mail / reviews on the show (you can include this one!). It's a great way for us listeners to kind of connect with others who love you two so much." Great idea Tom, thank!! Stacy and Sarah would love to hear more from all of YOU! We love getting questions and comments, especially if something we've talked about has helped you in your life. There are lots of ways to connect with us- commenting our blog posts, or on social media when we share podcasts posts, or even emailing us! Listener Question from Amanda (21:40): Amanda asks, "I'm already trying to figure out a plan for family visits. My husband's family comes in to town and stays at the oldest brothers house on the other side of the neighborhood for 2-3 days which means the leftovers and treats stay until they're gone. I can't just not go over there to visit while they're here, but I can't handle that kind of temptation either. Last year we gave in and I'm still caving to sugar and salt cravings. Any advice is truly appreciated! One thing that makes it easier for Stacy is that she can not have gluten, so many treats are not even an option. Stacy always makes a conscious choice to eat or not to eat the treat. Think about how you're going to talk to yourself so that there isn't a negative voice. Be practical and plan ahead. If you know there's going to be cookies there, bring your own and have those instead. There are certain nutrients that we know can drive cravings when we're not getting enough of them: Calcium, chromium, vitamin C, and magnesium. These are all nutrients required for processing things like refined sugars. We end up in a vicious cycle: sugar depletes Magnesium, Magnesium plays a role in stabilizing blood sugar, and when Magnesium levels are too low we don't regulate our blood sugar level very well, and then we go on this high and low with drives sugar cravings. When we're stressed we tend to crave energy-dense foods. Eating energy-dense foods when under stress is shown to be neuro-protective in mice. Focusing on chronic-stress reducing activities can be helpful. Not getting enough sleep can cause cravings for energy-dense foods. It increases hunger and messes with our hunger hormones. It interferes with dopamine response, reducing the reward from eating, which makes us want to eat more. If you can dial in the lifestyle factors that can influence cravings, your ability to choose not to do something is higher. Stacy has found that eating an orange helps her with certain cravings. Stacy had to have a real conversation with her family in the beginning when they would pressure her at get-togethers, reminding them that they wanted her to be health and happy, and that her not eating the treat didn't mean that they couldn't. It felt difficult at the time, but made a huge impact. If you choose to indulge, you need to accept it and move on. It's fine, Paleo is about making better choices more often. It's also about sustainability. Don't let a treat drive you into a guilt cycle. These types of event can be an opportunity to show people that what you're doing isn't weird. Paleo does include an occasional treat! Sarah will bring a treat or baked good to share- which shows people how good Paleo food is. The discovery that Paleo foods are delicious can be what helps someone make a decision to try it. Thanks for helping make this our 300th episode! If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything The Paleo Mom Support us by shopping through links on our sidebars- thank you! Learn more about your ad choices. Visit megaphone.fm/adchoices

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? Click here to listen in iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 299: Does the Moon Affect Stacy's Mood? Intro (0:00) News and Views (0:40) Stacy was at a Beautycounter conference this past weekend. While the conference itself was great, the part that was amazing was meeting some incredible women in person that she's been working with for over a year. Stacy minored in women's studies, so helping a team of women to succeed an achieve their goals has been a long-time dream come true for her. While she is successful at her day job and enjoys it, it never directly empowered women for a greater cause, which is what her work with Beautycounter has helped her to do. Stacy was bawling all weekend, realizing she was part of something bigger, and had helped other women find their power and their voice, and was part of a mission that matters. Stacy's Burning Question for Sarah (8:01) Stacy has been feeling very connected and effected by lunar cycles, which is a weird thing for her to say out loud. After some research, she found information supporting a link to mood and hormones. Lunar cycles are known to affect bodies of water (ie: the tides) and humans are made up of mostly water- so Stacy wants to know, what does the science say related to how the moon affects humans? There has been a lot of interest in the circalunar cycle, especially in the last 5-10 years. We have a circadian rhythm, which keeps track of our 24 hours in the day. It syncs our brain with the "clock" that is in every one of our cells. There is seasonal variation as well- changes in physiology based on the season. We don't really fully understand circalunar rhythms. These cycles are much stronger in marine animals. There are observations based on rhythm on a 29.5 day cycle. Spawning, gonad growth, reproductive cycles, etc. Research is starting to identify some genetic components to these circalunar cycles. It is analogous to our circadian rhythms- outside stimulus that influences internal factors. There is a good scientific foundation of mechanism and molecular mechanics of the circalunar rhythms. There are behaviors and physiology changes in humans that have been linked to the moon. The old saying, "must be a full moon." There have been some rigorous studies looking at things like birth rate and fertility and phases of the moon. These two things have not been found to be correlated in the science. There are studies in schizophrenia showing a small increase of violence or aggressive episodes during a full moon. There is also a possible correlation between seizures when thy sky is brighter, not necessarily when the moon is full though. A study done in 2013 looked at lunar cycle and sleep quality. It showed more deep sleep during the full moon. A study that tried to replicate the data didn't get the same results. It is not tidal effects on humans, as we are an incredibly small amount of water. Tides in the ocean, versus tides in some of the largest lakes in the world. Lake Superior's tide change due to the moon is about 3cm. Humans are a ridiculously small amount of water compared to this. It could have to do with the amount of light at night being greater during a full moon. We tend not to evolve useless things. Our photoreceptors could be good multi-taskers as well. We have completely messed up how our body detects moon light, and messed up our circadian rhythms by having lights on at night, spending too much time inside, screen time, etc. Indoor lights is a large disruptor of sleep. The bright sun is between 400-130,000 lux. The full moon is 0.25 lux, and half moon is 0.025 lux, starlight is 0.0001 lux. We're supposed to have a very dim light signal in the evenings. Indoor lighting is between 200-300 lux. Street lights or heavy traffic is about 75 lux. Smartphone and tablet screens are 30-50 lux. There are so many sources of light that we are never in a nighttime environment. We don't have the ability to sync with the moon anymore. We've probably destroyed our ability to study circalunar rhythms in humans. When we do learn more about circalunar cycles, it is unclear how that would inform what we can do in our modern lives to make up for it. Right now we can eat a nutrient-focuses diet, have a rigid bedtime, spend time outside, take activity breaks during the day, use a treadmill desk, nurture in-person relationships, etc. It is challenging to get rid of nighttime light, and is unclear what impact it would have on our health. Ultimately, Sarah is saying that there is evidence that circalunar cycles are a real thing, but they are driven by nighttime light, not tidal forces. Stacy still believes that the moon makes her super emotional! We as a population have a strong cultural bond to the full moon, which can be a driving force. The moon is actually getting farther away from us- the light at night and tidal forces used to be stronger. It could have had a bigger impact back in this time. The most hope for understanding a link between human physiology and human behavior and the lunar cycle is not in big population studies, but in a basic understanding the mechanism of circalunar cycles in sea urchins and corals, and then trying to identifying if those pathways were preserved in mammals. Stacy is not putting this to rest yet- she's going to be on lunar-watch! Listeners, Stacy needs your emotional support! Please comment and share your particular superstitions with us! We love when you leave us comments, or reviews if you'd enjoyed the show. If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything The Paleo Mom Learn more about your ad choices. Visit megaphone.fm/adchoices

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! Click here to listen in iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 297: Is There a Connection Between Allergies & Baby Wipes? Intro (0:00) News and Views (0:40) Sarah is excited about Paleo f(x) and got her presentation done early (unlike last year!). She has been digging into a lot of new information and material. Her presentation will be live streamed for FREE Sunday afternoon! Speaking of interesting science articles... Stacy tipped Sarah off to a new journal article, which is the basis of today's show! Science with Sarah (6:57) An exciting study was published a couple weeks ago in the Journal of Allergy & Clinical Immunology. In this study they developed a new animal model of childhood allergy development. A child's immune system is quite different than an older person's. Children have more allergies than adults, and can also grow out of them. Children have immune tolerance- where the immune system has learned something is bad, but has decided not to react to it. This study will help researchers to look at what is going on at a molecular level. It may help to know which foods to introduce at which age. An aside: this study was an animal study performed on mice. Sarah was a researcher who used to perform studies on animals. She wants to assure you that the utmost care is taken of these animals in regard to their welfare. In the US and Canada and in higher education settings the standards are very high. Animal welfare is very important to Stacy. It is worthwhile when talking about science and the benefit of human health. There has been a giant increase in childhood allergies in the last 20-25 years. Many chronic disease rates have gone up. Our lifestyles have completely changed over time, and even since just the 1950s. We're eating lower quality food, more sedentary, getting less sleep, working more, etc. Incidence of childhood allergies really spiked in the 1990s. Other chronic disease has been a slow rise, where allergies was a sharper increase. Could it be... baby wipes?! The health of her children is one of the things that brought Stacy to Paleo. She was the ultimate crunchy mom! Cloth diapers and everything! It's crazy to think of all the major food and lifestyle changes they made over the 8+ years of being Paleo, and that something like baby wipes was correlated to such major health issues. The study used mice with the same genetic mutations that predisposes humans to eczema. Many people have these genetic variants, they are quite common. Mice were exposed to an allergen on the skin, and then their skin was wiped with some of the same chemicals that are often found in baby wipes, like Sodium Lauryl Sulfate. These chemicals make the skin more leaky. What is different with baby wipes vs. using soap is the rinsing factor. Bacteria and viruses get washed away with the water. The baby wipe is relying on the chemicals for the antimicrobial action. And those chemicals are sitting on the skin where they can erode the integrity of the skin barrier. In the study, mice developed eczema and also anaphylaxis to the allergen they were also exposed to. In the last 20-25 years disposable wipes have become the standard, even among people who use cloth diapers. All the peanut allergy studies and recommendations on when to introduce them have been done without the context of this other environmental factor that is influencing the immune system. Recommendations that came out of this paper were things like: If you're going to use baby wipes, rinse the skin afterwards. Think about allergens on your own skin as you are handling your baby. For example, if you make a peanut butter sandwich for your older child, make sure you wash your hands, and the older child washes their face and hands before handling the baby. Rinsing is key: think of it as you are putting soap on the skin with a cloth. You wouldn't put a pump of hand soap on your skin and just leave it there. Check the ingredients in your baby wipes and soap on the EWG website. Sensitive skin wipes tend to have less chemicals in them. More "natural" brands also tend to have less chemicals, but always check the label. If allergies, eczema, or autoimmune disease is in your family, it is worthwhile to go the extra step and seek out wipes and products without those ingredients in them. Also consider the earth and seek out something compostable or more earth-friendly. If you're using baby wipes to take your makeup off, you might want to find an alternative. Stacy uses the makeup remover wipes from Beautycounter. Stacy and the boys all have very sensitive skin. Consider keeping a spray bottle and cloths at the diaper changing station, and once the bum is clean, rinse and wipe with cloth- you don't have to take the baby to the bath every time. Take a deep breath and let go of your mommy guilt. Nobody knew, and having guilt doesn't produce different results. Work on a change going forward and share the information. Sarah hopes to see you all at Paleo F(x)! If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything The Paleo Mom Support us by shopping through links on our sidebars- thanks! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 295: Can Food Intolerances Be Fixed? In this episode, Stacy and Sarah discuss if this food intolerance is gonna be forever. Click here to listen in iTunes or download and listen by clicking the PodBean Player below If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 295: Can Food Intolerances Be Fixed? Intro (0:00) News and Views (0:40) Welcome back listeners, Sarah and Stacy are no longer sitting awkwardly close to each other! Sarah and Stacy reminisce about their visit together, eating good food and playing lots of games. Stacy and Sarah's kids got along really well and had a great time playing together in shared nerdiness. Sarah's family's spring break plans got cut short due to one of the girls getting a cold. After Stacy's family left Sarah's house, they drove 10 hours home. They slept one night at home and then Matt and Stacy took a quick trip to New York. They saw Cursed Child (Harry Potter for those of you who don't know). They were supposed to go see it in London, but they had to cancel when Matt's brother passed. Stacy had given up on the idea of going to see the play, but got lucky and score pre-show tickets in NY. Friedman's is Stacy's new favorite gluten-free restaurant in New York- it's very allergen friendly! Listener Question (14:19) Merit asks, "Thanks for putting out such a great, informative and fun podcast. I'm really enjoying it. My question is about food sensitivities and how to get rid of them. I am an RD and I have wondered about this for a long time. I'm familiar with the leaky gut principle and how that leads to food allergies or sensitivities, but in many cases like my own, I have a pretty clean diet and have worked on digestive health for a long time. What I'm getting at is, if we are healthy people, shouldn't we be able to tolerate a wide variety of foods? Is there a missing piece I'm not getting? If it's possible to broaden the diet (with nutrient dense foods) because that would be so wonderful! I read a book recently and talked to the author, who said many of the food intolerance can be "fixed" by changing the gut microbiota. Seems logical but also not entirely obvious if people (like myself) feel great and experience good digestive function IF we don't eat the foods we are sensitive to. In my case, it's eggs. Boy would I love a way to tolerate them again! Thanks so much for your time gals." When they started their Paleo journey, Stacy was hopeful that her boys would be able to tolerate some foods in the future, like high quality dairy and eggs. Sarah and Stacy have both re-introduced different foods they were previously intolerant to. This is a very individualized concept because everyone is so different. This makes it challenging to predict if a food can be successfully reintroduced or not. There are several different types of reactions that people can have to foods. An exaggerated gluten-induced reaction to Zonulin, which we talked about in this episode, is a reaction that will not go away with diet and lifestyle changes. The release of Zonulin happens in everyone, Celiacs and people with the Celiac gene have an exaggerated release of it. It unravels the proteins in the tight junctions of the gut epithelial cells. This means you have leaky gut caused by gluten consumption. This is genetic and is not going to go away, no matter how much you "heal" your gut. You may be able to recover faster if everything else is dialed-in. Many food intolerances are antibody-driven. This mechanism can diminish over time with focusing on gut and immune health. If you remove a food from your diet, the stimulus to making antibodies against it goes away. Your body makes Memory B cells, which remember the things it has fought before. This allows your body to fight off things faster the second time you are exposed. These cells have a finite life span. If you eat a food before these cells have all died off, you can have an exaggerated response. If you wait until the cells making antibodies are gone and you only have Memory B cells left, this is where you can get away with occasional consumption. Weekly and up to monthly is a common amount of time to between consumptions. If you wait until after Memory B cells have died, and you've improved your immune system and healed your gut, your immune system might not remember it ever had a problem with a particular food. The lifespan of Memory B cells is longer when they remember IgE reactions (allergies) than IgG reactions (most types of food intolerances). Improving gut barrier health means less of the food antigens will get to the immune system. Improving immune health helps the immune system to know when its responding appropriately. Some food intolerances are gut-microbiota driven. Things like FODMAPS, histamine-intolerance, salicylate-sensitivity, and oxalate-sensitivity. There is a strong link between these things and gut microbiome. Either a lack of certain probiotic strains, or an overgrowth of problematic strains. Correcting gut bacteria imbalances can reverse those types of food sensitivities. Some ways to improve gut health are: Be active, but do not over train. Get enough sleep and manage stress. Eat a ton of vegetables, 8+ servings, 25-30+ grams of fiber. Consume a lot of omega-3 fats, but keep total fat intake moderate. Consume natural probiotics, like wild-fermented things. It is really hard to know the mechanism behind your food intolerance sometimes. We don't know if we are going to get over a food intolerance without periodically challenging it. This can be very frustrating. These mechanisms can still be present even in very healthy individuals. If can feel overwhelming to hear the long list of things you need to do to improve. This is a journey and each day you can make a better choice than you might have made before, which gets you closer to the ideal. Relax, sleep, and manage your stress... it can make a huge difference. If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything The Paleo Mom Support us by shopping through links on our sidebars- thanks! Learn more about your ad choices. Visit megaphone.fm/adchoices

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! Click here to listen in iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 294: Live Show: Ask Us Anything! Intro (0:00) News and Views (0:40) Welcome- Sarah and Stacy recorded this podcast live, and together at Sarah's house! Stacy and Sarah will be answering questions from Sarah's Facebook and Stacy's Instagram. Stacy just returned from a cruise. She plans to do a blog post about eating gluten-free on a cruise. On an excursion in Jamaica she re-injured her back. She's still functioning, thanks for those of you who have asked. Question: Can you really wash vitamin D off after being in the sun. Vitamin D is made in your skin from cholesterol, triggered by UVB radiation from the sun. There's a myth that if you shower right after, you can wash it off. Sarah doesn't actually know the answer to this one. Question: How wold you handle your professor promoting weight watchers and low fat diet in a nutritional program? Sarah recommends biting your tongue, it's not a battle worth fighting. She has heard this from friends who have gone though RD and other similar programs. You need to pass the tests, and being argumentative isn't helpful. You can learn the more up to date information and be able to help people after you pass. Question: Easy lunches to pack for school? Sarah's kids like the same thing every day. Organic grass-fed hotdogs, that both girls eat cold. Carrots, celery, cucumber, and fruit- usually grapes or apples. Her youngest loves canned fish, but started getting teased for it being so smelly. Stacy's boys love taking leftovers for lunches. They always make huge batches of meat for dinner so they have leftovers for lunches. They like individual packs of olives and baby carrots, fruit, plantain chips, sweet potato chips. Stacy's boys all are responsible for packing their own lunches. They also take a "snack," usually Chomps or Roam Sticks. Sarah's girls also love the Epic Snack Strips and the new Epic Baked Pork Rinds. Stacy and the boys all love the Epic Maple Bacon Cracklings. Questions: How to Navigate Foods on a Cruise? Stacy will make a more in-depth dedicated post and resource for this on the blog soon. When you sign up you have the option to tell them if you have a food intolerance. She established the whole family as gluten-sensitive. She added a note about nightshades and corn for herself. Cruise dining has 3 main options: 1. Buffet: don't go here- you will have a very hard time finding anyone who can tell you what is in the food, and it isn't worth it. 2. Sit Down Dining: "Free Dining:" you sit down and give them your room number, which brings up your special dietary instructions. This was great, the food was good quality, and they took very good care of special dietary needs. 3. Sit Down Dining: "Upgraded:" not worth it in Stacy's opinion, as the "free dining" food was very good and there was no need to pay for upgraded food here. Stacy is of the opinion that doing AIP on a cruise would be do-able. Question: Top 2 things you've each implemented in dealing with Hashimoto's Thyroiditis? Gluten-free diet goes without saying, and isn't included in the two things here. Managing stress has been huge for Stacy, which has taken her a long time to figure out and implement. For Stacy, what she has put in her diet is just as important as what she has taken out. Nutrient-dense foods like collagen, broth, seafood, organ meats, and lots of veggies. She takes liver pills every day because she doesn't always eat organ meats. Besides the AIP protocol and all the things that encompasses, taking thyroid replacement hormone (prescription) has been really great for Sarah. It isn't a failure, and it isn't a substitute for AIP. Working with a functional medicine practitioner and managing stress has also been helpful for Sarah. Question: What are your tips for someone starting diet and lifestyle changes? Stacy recommends their book, Real Life Paleo, which teaches baby steps and prioritizing. This is often more sustainable than jumping in with both feet all at once. Stacy says to approach it in a positive light, as a thing you are doing to help become better, not something negative that you have to do- mindset can make all the difference. Sarah recommends transitioning in whatever way you've been successful in making changes in the past. Educate yourself on the why behind you are doing something, so you have a better understanding. Focus on what you do get to eat, rather than what you miss. Focus on sleep- which helps regulate hunger, cravings, and stress, which makes it easier. Prepare the house- don't have things around that will temp you. Question: Would taking thyroid replacement at night to mimic the circadian rhythm be helpful? It better mimics circadian rhythm to take thyroid medication in the morning This is usually what is recommended. It is usually recommended to take thyroid replacement meds with some water, but not too much, and to wait an hour after before having anything, even black coffee, which can affect absorption. Most people don't have an empty enough stomach at night to be able to absorb thyroid hormone. Question: Your view on zero carb, meat only diets? You need vegetables. We have a whole podcast on why vegetables are important, especially if you eat a lot of meat. They are critical for health- they contain vital nutrients, phytochemicals, and fiber. Question: Thoughts on fasting? Stacy did intermittent fasting for a while. She learned that without a gallbladder it had detrimental affects on her health. The rationale is that is stimulates a clean-up in your cells, called autophagy. There are other things that stimulate this too, like sleep and exercise. If your stress axis isn't working correctly, intermittent fasting can backfire on you. Males respond better to fasting than females. Not eating 4-5 hours before bed and getting enough sleep gives you a large window in which you've already fasted and have some autophagy activity. This is a gentle way to do fast that won't stimulate a stress response. Question: Please explain the benefits of finding out if you have MTHFR if you have Grave's Disease. It is beneficial to find out if you have MTHFR if you have any autoimmune disease. It impacts a lot of different systems in your body. There are supplements you can take to help support these systems if you have this mutation. If you aren't methylating properly it impacts how you respond to diet and lifestyle changes. Question: What do you think about a ketogenic diet? It is hard to do if you do very high fat diet if you do not have a gallbladder. Sarah thinks it is an inherently nutritionally deficient approach and the science does not support its efficacy or its safety. She only advocates it for people with neurodegenerative disease who have tried other things first. Question: How to have a healthy pregnancy when you have Hashimoto's? Make sure your thyroid hormone is dialed in and closely monitored. Work with an OBGYM who is willing to do a lot of testing. Rest, relax, focus on nutrient-density. Consider the recommended supplements and what you are getting in your diet. Paleo Principles has a whole chapter on pregnancy and lactation. Question: How do you absorb fats after getting your gallbladder out? Taking bile salts and other supportive supplements can help. Learning how and when to eat was more helpful for Stacy. Question: What do you think of extremely high doses of probiotics for people with intestinal disorders? A normal, healthy gut has a lot of different species of microorganisms in it. When you take a probiotic supplement it usually has 8-9 species. When you have something that wipes out your good bacteria, high dose probiotics can be helpful. You still need to eat fermented foods and lots of vegetables to have a healthy gut. Question: After reintroducing I've become severely allergic to oranges, any idea why this would show up? Elimination and challenge diets are so effective because they exaggerate reactions. This is partly what makes them so helpful. The body has protective mechanisms that go away when you've eliminated a food. It didn't make the allergy, but unmasked a reaction that was there the whole time. Question: Do all women have rising TSH levels with pregnancy or just those with hypothyroidism? All women do, its just that in a normal system there is feedback that controls it. In autoimmune thyroid conditions, this cycle and feedback is often broken. Selenium, zinc, iron, and iodine are all very important for this to function. Questions: I've been AIP for 10 months and lost weight initially but am not anymore. I am about 20 pounds overweight, and do not eat a lot of AIP treats. Sarah asks, "are you sure?" Sarah has a post about healthy weight loss and body composition on her blog with more info. Looking at body composition rather than absolute weight or BMI is more informative. The literature supports that having a little extra stored body fat is protective. Sleep, stress, hypothyroidism, vitamin D deficiency, over-eating, sex hormone imbalances can all impede weight loss. AIP is not a weight-loss diet, it is an anti-inflammatory approach to healing. Question: Disadvantages of cheating when eating Paleo or AIP? Stacy doesn't like the word cheating, you are making a choice for a reason. It depends- on what food it is that is off-plan, how much, how often, your stress level, the overall nutrient-density of your diet, your health conditions, your genetics. It can range from something life threatening or that destroys the lining of your gut, to something that isn't a big deal, and everything in-between. Methodical food reintroduction is a great thing for someone with chronic health conditions. Ask yourself why you are eating that thing and what your goals are. Don't let making a sub-optimal choice turn into a snowball of all the bad choices. Question: Taking thyroid hormone once in the morning and once in the middle of the day? Some functional medicine practitioners recommend this. For some people who burn through it really fast, it can help even out energy levels. You will have to work with your doctor on this. Question: How do x-rays impact autoimmune disease? The thyroid and ovaries are particularly sensitive to x-rays. They cover them with a guard to protect them during the procedure. We only see this as a problem in people who have occupational exposure to x-rays. Airport security uses non-ionizing radiation, which isn't worrisome. If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything The Paleo Mom Support us by shopping through links on our sidebars- thanks! Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click here to listen in iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 293: Do I Have to Be Gluten-Free Forever? Intro (0:00) News and Views (0:40) Get ready listeners, this episode is loaded with bloopers at the end! Stacy is traveling and Sarah has a speaking engagement so they recorded this podcast a week early. Stacy is amazed at how her and Sarah's friendship has lasted because Sarah is so positive and enthusiastic, and Stacy is sardonic and sarcastic! Stacy and family are headed off on a cruise, which was the boys' Christmas gift. They are all unplugging, not getting wifi on the ship. Stacy has been trying to prepare ahead for this! The boys chose Jamaican bobsledding as an excursion, which Stacy is crazy excited for! Sarah is looking forward to nerding-out on Jamaican bobsled history with them! The boys have never been out of the country before, they had to get passports. After the cruise they are going to visit the Kennedy Space Center and then head over to Sarah's house. Sarah is planning Kalua Pork and Stacy requested Ambrosia Salad. Sarah chaperoned a sleep-away field trip a couple weeks ago with her daughter's class. She had an amazing experience and it was great bonding time with her daughter. It was long, exhausting days but she loved the curriculum and everything they learned. She is still catching up on sleep. Listener Question (16:27) Gina asks, "Since late last year I have started listening to your podcast and I LOVE all the information you both share.. I have gone back and listened to so many old podcasts. My question for you is late last year I started seeing a registered dietitian to help lose weight (20 pounds overweight). I am active and eating for the most part a clean diet. I have not adapted a Paleo Diet as I eat very little meat protein. I am obsessed with eating healthy reading labels and trying to feed my family as healthful as possible.I had a Vibrant Wellness sensitivity test done I had 3 positive foods and 9 Moderate foods, Gluten Containing Grains and Gluten Free grains were among that list. With this information I had the gene test done for Celiac and I tested positive for the DQ8. And then also further had a wheat zoomer test done that, that came back showing some high risk for some of these panels. I was told I have leaky gut and to avoid gluten now for LIFE ahhhh.My husband and sister were also tested and both carrying a celiac gene. I just read your post on The Celiac Gene and am still confused. Do I need to avoid gluten forever, can I have some every once and awhile? I never noticed any symptoms that bothered me. When on vacation recently I did have pasta that wasn't GF. I didn't feel great after that but nothing that would stop me from eating again. I feel less bloated but not seeing weight loss. I don't do well with being told NOT to have something. Will I develop Celiac disease if I continue to eat it gluten? Are my kids at risk since my husband and I both carry this gene?I know you both talk about that you and your family are gluten free, I just don't know that I can do this 100% of the time. Is this really going to affect my body if we continue to allow some gluten in our diet? Any help or suggestions would be greatly appreciated!!!!" Stacy says that if it were her and she found out she had a hereditary disposition to gluten, she wouldn't personally eat it. Stacy is also a control freak and doesn't like being told what to do. She tells herself that she is choosing not to eat gluten, not that she "can't." Sarah doesn't subscribe to the dogma of everyone must be 100% gluten free all the time. The idea that we haven't adapted to eating modern foods is oversimplified. She talks in depth in Paleo Principles about a study that compared genes over time, and they did find genetic adaptation in some areas. One example is that some people have adapted to producing lactase into adulthood, called lactase persistence, which depends largely on your heritage. The Celiac genes HLADQ2 and HLADQ8 are genetic adaptations related to the advent of agriculture. This probably indicates we have had some adaptations to modern agriculture. There is an incomplete understanding of how we've adapted to neolithic foods. This suggests that not everyone needs to be gluten free 100% of the time. Gluten-containing foods are not nutrient-dense foods. There is a definitive link now between gluten and weight-gain. There are other inflammatory compounds in gluten. Wheat germ agglutinin can carry across the gut barrier and is highly inflammatory. There isn't a case to be made that gluten is a health food. There is evidence that some people can tolerate gluten. Gluten is inflammatory in all of us. Even if you can tolerate gluten with no obvious affects, it is not a health-promoting food. Gluten can affect people in a multitude of ways, from acne, sinus congestion, headaches, joint pain... it isn't just bloating and gut symptoms. Many people use travel as an excuse to consume gluten, which seems the opposite of what you might want- to feel your best and have a great immune system when exposed to germs. Stacy likes to test the waters with her grey-area foods when she knows she can deal with the consequences like joint pain or skin breakouts. The difference in people who can tolerate gluten on occasion and people who can't touch it with a 10-foot pole is complex and has to do with magnitude of symptoms and recovery time. Implications of gluten consumption in non-Celiacs with Celiac risk genes is an important topic. 97% of Celiac disease sufferers have one or both gene variants. These genes relate to zonulin production. Zonulin is released by the gut cells when we eat gluten (in everyone.) It acts on the tight junctions between the cells of the intestines. This increases intestinal permeability, which allows things to get into the body which shouldn't be in the body. In Celiac disease this response is magnified, which allows all kinds of things into the body. This drives body-wide inflammation. Recent studies have show that those with the Celiac genes but not diagnosed with Celiac disease have the same magnified reaction to gluten with zonulin production. This may happen in everyone with one or both of genes. How prevalent is this? In North America 55% may have one of these genetic variations. These genes are also associated with other autoimmune diseases and health problems. There science is pretty conclusive that this 55% that have genetic susceptibility to Celiac disease are going to have health problems related to gluten consumption. How do you live your life and feed your family 100% gluten free. Reading labels is a great start! Learn to be assertive with eating out and talking to restaurant staff, asking them to double check. Being prepared is important- always pack protein and gluten-free snacks. Stacy's family loves: Rx Bars Beef jerky and meat sticks like Roam and Chommps Paleo Power Balls Epic Pork Rinds Research ahead of time where you are traveling to or will be eating at. Cooking at home and replacing grains with more vegetables, fats and proteins means you will win on the nutrient front. There are gluten-free replacements for just about anything- these make great transitions foods. Know your currency food, if you can just have that one thing, everything else will be easier. For Sarah this is chocolate and coffee. If your currency is a grilled cheese sandwich on gluten-free bread on Sunday afternoon and that's what it takes to keep you going the rest of the week, then that's okay. It does get better and easier the more you eat that way. There are so many tools available for going gluten-free now, that weren't there even 5 years ago. The more you focus on the good that is happening in your body, the purpose, and what you can have, the easier it becomes. We hope you all have a lovely spring break- whether you are traveling or having a staycation. If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything The Paleo Mom Support us by shopping through links on our sidebars- thanks! Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click here to listen in iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 292: Sophie Van Tiggelen Intro (0:00) News and Views (0:40) Stacy is going to visit Sarah soon! Sarah is already planning food and her girls are talking about what games they are going to play together. Stacy's family is having Easter dinner at Sarah's house. Welcome our guest, Sophie Van Tiggelen from A Squirrel in the Kitchen (3:30) Stacy loves having someone on the podcast with an accent, because Sarah is losing hers. Sophie is originally from Belgium and moved to Colorado in 2000. In 2009 she got very sick and was diagnosed with Hashimoto's. Gluten-free diet didn't work for her. She found the Autoimmune Protocol (AIP) in 2012, which was life-changing. She started blogging to share her recipes and results with the world. Her first book, Simple French Paleo came out two years ago. Her brand new book, The Autoimmune Protocol Made Simple Cookbook is available for pre-order. Sarah has had a sneak peak of the book and it is amazing! Sophie is a master as developing amazing flavor with simple ingredients and cooking techniques. Sarah highly recommends both of her books! Sophie wanted to show people that it is possible to eat a nutrient-dense diet with healthful foods in a simple way but that is also creative, accessible, and creative. Sophie's story is not uncommon- following a specific protocol in a family where not everyone is on board with it. The answer is not one-size fits all and depends on a lot of variables. When she started her journey her children were young and she could direct their food choices. She was in complete control of the kitchen and cooked all the meals. She cooked one core meal with some additions when necessary. Sometimes her husband would like rice or quinoa on the side, which was easy to do. They had the same common meal, which made things easier for her. They talked as a family and she explained the AIP protocol and why she needed to follow. They decided as a family that they would not allow gluten in the house. This was a red line that no one would cross. The family had their own snacks in the pantry that weren't necessarily AIP. They were all kept in one place and it was Sophie's responsibility to not get into them. It was easy at the beginning to avoid non-AIP foods because she was in pain and wanted to get better. It got harder as she felt better. As Sophie's children grew up, they didn't follow the same way of eating. They got jobs, and their own money, and started eating outside the home. Each of their three children went their own way regarding their food choices. Sophie had to choose her battles. Outside the home they could make their own choices. Inside the home there would be no gluten allowed. Stacy has had a similar experience with her oldest son. They encourage him to make the best choices he can, but it's ultimately his decision. He knows he doesn't feel well when he eats gluten, and usually choses not to outside the home. You can't force kids, but just educated and enable them to make the right decision. Sophie hopes that if her children ever need to reign-in their eating, they will know how to do that because they saw her doing it at one time. Sarah struggles with having foods around the house that she shouldn't eat. Sarah has a history of binge-eating. Sophie was motivated at the beginning and very strict, which gave her results very quickly. When she started to feel better, it got harder to be as strict. She has learned what she can and can't get away with. Sophie is an abstainer- it's all or nothing and she has a hard time "just having one." Stacy choses to use the words "she doesn't" eat something, not that she "can't." If something has gluten in it, she isn't even tempted by it. Everyone has their own limitations and should learn to listen to their bodies. Sarah agrees- the foods that make her violently ill are not tempting to her. It's the things that don't cause her a lot of distress that she tends to want to overeat. It is especially hard when her kids and family are eating these things. If and when you indulge, it is important that you don't beat yourself up. It isn't the end of the world. You may even have a little reaction. It doesn't mean that you failed, or that everything is lost. It is important to not let an indulgent become a snowball. Or for one bad choice to be permission to make a lot more bad choices. The best thing you can do to recover after an indulgence is to turn to nutrient-dense and healing foods. Sophie has had success with having prepared healthy snacks. When a craving hit she wasn't telling herself "no," but "yes, eat these healthy things." Sophie's new book, The Autoimmune Protocol Made Simple Cookbook is releasing in June. Stacy wants to know what recipe she struggled with the most. Sophie has had a hard time coming up with dressings and sauces because she doesn't often use them. Sophie loves how well-rounded and fresh the recipes in this book are! One of Sophie's favorite recipes are the Tummy-Soothing Popsicles! You can find Sophie at A Squirrel in the Kitchen. If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything The Paleo Mom Support us by shopping through links on our sidebars- thanks! Learn more about your ad choices. Visit megaphone.fm/adchoices

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! Click here to listen in iTunes or download and listen by clicking the PodBean Player below If you enjoy the show, please review it in iTunes!   The Paleo View (TPV), Episode 291: Sourcing Groceries: Buying Locally or Online? Intro (0:00) News and Views (0:40) Sarah gets to chaperone a sleep over field trip this week! Stacy thinks it doesn't sound like something she'd like, haha! Sarah's daughter has been looking forward to it and counting down the days. Sarah has chaperoned before and enjoyed it, though she knows she'll be exhausted. Stacy and family are prepping for their cruise in a couple weeks. It was the boys' Christmas gift. Stacy often gets asked about which food items she buys online and which she buys locally. It's an individualized thing depending on where you live and what you buy. Produce and Pantry: Buy Locally or Online? (6:15) There are a lot of international markets local to Stacy. This is great for those more focused on budget than quality (organic). They buy sweet potato noodles for Japchae here! Produce is 1/3 of the price they normally see. They don't buy "The Dirty Dozen" items here because they aren't organic. Trader Joe's and Costco are Stacy's other recommended places to shop. They are more limited in what they have and when they have it. Costco doesn't always have the same products because they rotate them out. Chosen Foods Avocado Oil is a great bargain here. Trader Joe's sources some things locally, and usually has an organic option. Stacy feels fortunate to have these stores available to her. Sarah loves her local farmer's market! It is very inexpensive, fresh, organically grown, and local. Sarah starts her shopping here and then rounds things out at other stores. Sarah loves the relationships she has formed with her local farmers. They do special things for her (and all their customers!) which she appreciates. Sarah also shops at Trader Joes, Whole Foods, Sprouts, and Kroger. She starts at the more inexpensive places and works up. Sometimes it depends on what she needs or which store is closer to her at the time. In the winter when her farmer's market is closed, she shops more heavily at grocery stores. Sarah visits Costco once every 6 weeks and stocks up because it is a farther drive. Costco is great for nuts, dried fruit, frozen foods, and pantry items. They are on a mission to make their store 50% or more natural or organic. The protein options have improved a lot. Sarah loves the toilet paper at Costco- it's "perfect." Stacy doesn't use any fresh food delivery system. Stacy is a control freak and wants to pick out her own food! If its a time or money-saver for you and you love it, that's great. Sarah's kids are eating a lot as they grow, so they try to use foods that stretch a meal. Cabbage and sweet potato are great for this! Sarah tends towards more inexpensive meats like ground beef and pork shoulder. Sarah's family doesn't eat all organic or pasture-raised meats all the time. Sarah likes Thrive Market, Amazon Subscribe and Save, and One Stop Paleo Shop. Stacy also uses Amazon and One Stop Paleo Shop, especially when they offer a coupon! Protein: Buy Locally or Online? (6:15) Stacy feels very strongly about buying meat locally. They live in a "farm state" with lots of options locally. It doesn't make sense for her to order meat online because of the cost on the earth to ship it. They save money on protein by buying 1/4 or 1/2 animals at a time. It isn't as convenient or quick, and takes more forethought. Stacy and Matt talk a lot about this in Beyond Bacon. She also subscribes to local farmer's newsletters to learn about sales and discounts. Stacy values eating "the whole animal," even if it means learning to use uncommon cuts. These are usually the more inexpensive cuts as well. Stacy has a local butcher shop (Organic Butcher of McClean) she loves. She can get things like broth bones and eggs year round. They know who she is when she walks in the door and what things she likes to buy. They have great recommendations for the best, freshest things they have that day. Shopping small and local lets you have great relationships with your farmer. Stacy doesn't prefer to have things that need to be refrigerated or frozen delivered. Capello's is a great example: they used to order it online, but Stacy has talked a couple local shops into carrying them, which was Capello's goal in the first place. Sarah has a bit of a counter-perspective on sourcing protein. Sarah gets a lot of their meat at the farmer's market in the summer when it's open. In the winter she's buys meat from both local stores and Butcher Box. There is an ideal: everything local, organic, in season. Then there is the compromise we have to make things actually work in our lives. We don't all have local farms close by where we can get quality food. It is worthwhile to search for what is available locally, which might take a bit of research. If it isn't available, don't feel guilty for ordering good quality meat online. Where you live will have a lot of influence over what you can find locally. There are so many factors that affect what we buy and what our food budget is. Eating locally is worth the effort into figuring out how to fit it into your life. If it isn't possible, there are many other great options! Stacy would love feedback from anyone testing the Amazon/Whole Foods delivery options. Shout out to Matt for turning a conversation into a podcast! If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything The Paleo Mom Support us by shopping through links on our sidebars- thanks! Learn more about your ad choices. Visit megaphone.fm/adchoices

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! Click here to listen in iTunes or download and listen by clicking the PodBean Player below If you enjoy the show, please review it in iTunes!   The Paleo View (TPV), Episode 290: Mrs. Toth Goes to Washington Intro (0:00) News and Views (0:40) Stacy had a wonderfully full weekend with lots of people and is ready to introvert so hard now. Sarah loves being with people but also needs to recharge by herself afterwards. Stacy went to DC to lobby for all Americans to have safer skincare. For 4 years in a row Beautycounter has gone to Washington DC to ask for better legislation. It was 1938 the last time a law was passed on what personal care safety standards are. You can listen to this The Paleo View episode about the cancer risk from personal care items. Ingredients in personal care items don't have to go through any safety testing to be used. The FDA has no control over personal care products. An example: a few years ago formaldehyde was found in a hair product and was found to affect the people applying it and receiving it. No one knew until people started having major health issues. The FDA couldn't even do a recall on this product. The Personal Care Product Safety Act is going to committee next month. This could make a difference in everyone's lives. Currently there is no standard to label ingredients or use safe ones. Some of the offices they visited were already on board with the bill, and some had no idea about it. If this is something you feel passionate about, you can call or email your Senate offices. The easiest way to help make a change is to text "betterbeauty" to 52886. You will get a link you can click to send an automated letter to your local offices. Stacy walked away from the weekend feeling she had actually done something of value. She wasn't sure what to expect going in, or if the message would fall on def ears. The more that Senators hear from their constituents about this topic, the more they will prioritize it. Stacy cried tears of joy as she walked away from the capitol building. We are a sick population and this could help so many people. Currently many of the companies that make a lot of products comply with stricter regulation in Cananda, so it wouldn't be a huge leap for them to make safer products for the US. Companies often have Canadian formulations and US formulations. The current push back seems to come from animal rights groups, because there isn't anything written in the bill on animal rights or human treatment of animals. A new bill was drafted to include more animal protection. The bill will ask the FDA to look at and ban 5 ingredients every year. The change isn't going to be too overwhelming for businesses making skincare products. Manufacturers assume that if an ingredient isn't banned, it is safe to use in their products, and consumers think that if a the manufacturer is putting it in a product, surely it is safe because someone is overseeing it. In actuality it isn't happening like that, unless it is one of the 30 banned ingredients. We each have the opportunity to use our voice, and hopefully we can live in a better country because of it. Stacy is thrilled to be part of a movement that makes her feel like she's grown as a person. This has sparked Stacy's passion again for helping people, this time in a different way than their previous work writing recipes and cookbooks. Talking to all of you and hearing your stories of struggle and health allowed her to fully grasp the importance of what she was asking for this weekend. Sarah is mostly back to normal after her sever allergic reaction. Sarah has been prepping for the next AIP Lecture Series starting March 19th. SPECIAL COUPON FOR TPV LISTENERS!!! You must listen to get the code- a thank you to our listeners! Her goal was to create a course that has significant value for everyone: from the person just getting started with diet and lifestyle change, to someone who has been AIP already. It was great to hear feedback from the first session that she accomplished this goal. You have lifetime access to all of the coursework when you register. If we can come here each week and share at least one thing with you that you didn't know, or that inspires you, then it was worth our effort. If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything The Paleo Mom Support us by shopping through links on our sidebars- thanks! Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click here to listen in iTunes   If you enjoy the show, please review it in iTunes!   The Paleo View (TPV), Episode 289: Food Allergy, Sensitivity, and Intolerance: What's the Difference? Intro (0:00) News and Views (0:40) It's been an interesting week for both Stacy and Sarah. Last week Stacy had an anaphylactic shock to gluten. This was the first time this happened to Stacy. Stacy's mom has this, and Stacy was hoping she wouldn't develop it. She assumed something was gluten-free and didn't read the ingredients. Sarah was exposed to a Sulfa medication, which she is highly allergic to. She was nearly hospitalized and still recovering after a week. It was one of the biggest health crisis she has experienced, and very scary. She won't be able to participate in the Cross-fit open because of it. This is a common experience - what life with autoimmune disease, food sensitivity, chronic illness is. Stacy's reaction to things she is sensitive to is much less than it was years ago. She attributes this to improved gut health. She had no intestinal symptoms after being exposed to gluten recently. This was the most gluten she had been exposed to in over 8 years. Stacy was told in the allergist's office that she did not have a gluten allergy. The receptionist at the office was excited that Stacy "could eat gluten!" Science with Sarah: The difference between a food allergy, sensitivity, and intolerance. (13;28) Allergy vs. Intolerance Both reactions are mediated by antibodies being produced against an antigen in the food. The difference is in the type of antibodies that are produced. Allergies are mediated by IgE antibodies. Trigger the released of histamine from mast cells and basophils. This is a very fast working system, usually a fast reaction. Symptoms are caused by the release of histamine. Hives, rashes, swelling of tissues of the face, red skin, sneezing, coughing, red eyes, heart racing, GI symptoms, shortness of breath, etc. Anaphylaxis is a very severe, life threatening reaction characterized by hives, swelling, trouble breathing, and going into shock. Seasonal allergies are also caused by the released of histamine, but usually are less severe. Skin allergy testing is typically done in one of two ways. 1. By placing a drop of concentrated allergen on the skin and scratching it. 2. By injecting the allergen under the first couple layers of skin. Typically wait 20 minutes and rate the reaction to the allergen. This type of testing has been around for a long time. The false negative rate of skin allergy testing is around 10%. The false positive rate of skin allergy testing is between 50-70%. Blood tests for allergies measure IgE antibodies in the blood. They can test for over 150 things or more at the same time. The false negative rate of blood allergy testing is around 10-20%. The false positive rate of blood allergy testing is between 40-60%. Many allergists will back up these tests with an elimination type diet and monitor. Stacy has avoided this type of testing in the past because it wouldn't add value to her. She already knows she has a problem with wheat. Allergies and sensitivities can change over time. Stacy asks how is it possible to have anaphylaxis but not have a positive skin prick test? There are situations where your body can release histamine bypassing IgE antibodies. However they usually don't have this type of intense trigger. Food intolerances have symptoms that overlap food allergies. The symptoms of food intolerances are wide and varied. The symptoms are often delayed and slower compared to an allergy. Some research suggests if you have recently had an anaphylactic reaction, you have a higher false negative skin prick test rate. You have to have been exposed to the allergen relatively recently to have a measurable amount of antibodies (like 3-4 weeks) or the false negative rate is higher. Combing testing with an elimination diet and food journaling is the gold standard. This helps get around the high false rates of testing. Stacy's experience with modern medicine was concerning, especially because the doctor she saw was supposed to be a specialist in this area. The doctor didn't fully listen or ask questions. He exclaimed after he performed the skin prick test, "oh, it happened today?" He was not thorough in thinking through what was happening in her body. The real reason she went in was to get a prescription for an Epi-Pen. Just because you go to a doctor and they tell you something, doesn't mean it is the end all, be all. Stacy's heart goes out to parents with kids who have anaphylactic reaction because it was so scary, she can't imagine what that would be like for a small child who didn't know what was happening. Food Sensitivity is any non-antibody mediated reaction to a food. FODMAP, histamine, and salicylate sensitivities are good examples. There is generally no testing method for these, which is frustrating. Stacy thanks everyone who reached out and sent positive thoughts to her this week. This type of immune activation is very energy-draining. Sarah and Stacy have both been sleeping and resting a lot this week. If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything  The Paleo Mom Support us by shopping through links on our sidebars- thanks!   Learn more about your ad choices. Visit megaphone.fm/adchoices

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? Click here to listen in iTunes   If you enjoy the show, please review it in iTunes!   The Paleo View (TPV), Episode 288: Productivity & Work-Life Balance Intro (0:00) News and Views (0:40) Sarah is excited about Crossfit Open starting this week! She's been debating for the last month whether or not to sign-up. Stacy says if you belong to a Crossfit gym you have to participate in the open! Sarah has been PR-ing and feeling especially strong lately. Working out in the morning is energizing and centering for Sarah. It's great when you can make time for extracurriculars that we love. Stacy and Sarah have a different definition of balance. Goals are always changing and balance will look different at different times in your life. Listener Question (6:07) Ann asks, " Hi Ladies, I love listening to you guys every week and love your mix of science and fun. My question is less diet/health and more organizational/productivity. I know both of you are incredibly productive and I am curious as to what your daily routines look like. Do you have a specific morning routine? How do you stay so productive day to day? How do you work on so many projects at once? And Stacy how do you balance a full time job and doing all you do with the podcast and books? I’m very curious as to what your days look like hour to hour as someone who tries to be productive while balancing health. Thank you." Thank you for thinking we have our stuff together, because it doesn't always feel like that to us! Stacy's is very Type A and driven, jumping into things 150%, sometimes without thinking. She's learned to stop and think, asking if it aligns with her goals right now. Does it benefit others, my family, and is it in line with what I want. She has sometimes found herself in the middle of things that aren't productive or don't bring joy. It is a similar mindset to running a business- prioritizing what is most important and a good investment. In order to help others we have to self-preserve and take care of ourselves first. Stress management is huge, which Sarah talks about in her books. Stacy's husband stays home and helps run the household and the businesses. Sarah is ambitious and very self-motivated. She has big ideas and clear vision of what she wants to accomplish. While some might call her a workaholic, she prefers to look at it as having a strong work ethic. She loves the work she does, and the positive affirmation from all of you keeps her going. Sarah makes choices that prioritize work over other things. She's worked on having a better balance, carving out time for hobbies. She's put in place boundaries that help her prioritize sleep, time with family, etc. Sarah doesn't spend much time on social media or watch very much TV. She tries to be as efficient as possible with down time and work time. She has always been able to sit down and get a lot of stuff down in a chunk of time. She is also able to use little pieces of time efficiently and does different types of tasks depending on the amount of time she has available. Efficiency also come from prioritizing sleep and taking care of herself. Stacy's tips for using time wisely and being productive. She uses a very active Google calendar she shares with Matt to help accomplish tasks. Stacy loves TV, movies, games, and social media for her downtime. The family plays board games and watches certain shows together. They discuss their favorite shows, which is great quality time together. Different times of the month bring different priorities and busy periods for Stacy. She tries not to plan a lot of extracurriculars around these times. Putting it all on the calendar before the month begins helps facilitate this. Learning to pull back on activities is one of the hardest things. For Sarah it isn't about saying "no" to other people, but saying "no" to herself. Otherwise she often feels spread too thin. It's a delicate balance between work and carving out time for sleep, family, socializing, outdoor activity. Sarah has done a lot of research on sleep and understands how important it is. Sarah wrote the Go to Bed Program and a hearty chapter on sleep in Paleo Principles. The current way of society is to sleep with whatever amount of time we have left at the end of the day. Sleeping is probably equal to diet on its affects on our long-term health. Sarah needs 8-8.5 hours of sleep every night and can feel it if she doesn't. When she doesn't, her productivity goes down, which is stressful to her. Then if she's feeling stressed she doesn't sleep well. Things can spiral out of control if she doesn't plan well and manage her to-do list. Practical application for managing work life balance. Stacy uses google integrated products and instant message service for communicating with her various teams. This enables one conversation with multiple people instead of many separate conversations. The Voxxer App is a free app that is like a walkie-talkie text message service. You send voice messages that the other person can listen to when they have time. Be upfront with people about your expectations and time-commitment. Stacy and Sarah are introverts, needing down time and time to themselves to recharge. This helps allow them to keep up their energy and continue the things they love. A work day in the life of Stacy: Sleep in until 7:25am Our oldest son has to get up at 6am for school and Matt gets up with him. He is quiet and respectful and it is wonderful. Out of bed by 7:45am Sometimes she stares at the ceiling, goes back to bed, or checks email and texts until this time. Out of the house by 8:20am Drives one of the kids to school in a different district. This helps her stay on time and keep the schedule every morning. Goes to her day job and works until lunch time. 30-40 minute break at lunch to catch up on personal and side-hustle stuff. Finishes her work day and goes home. Dinner as a family every night at 6:30pm. The boys clean up after dinner, which is a great time saver. We hang out as a family and reconnect. When the boys go to bed (between 8:30-9:30pm) she starts working again. Answering emails, writing blog posts, etc. Matt and her often work together in the evenings. Stacy goes to bed after 11:00. Her rule is to be ready for sleep at midnight. Then she knows at the least she will get 7 hours of sleep. She strives for 8 hours of sleep every night though. A work day in the life of Sarah: Alarm goes off at 6:15am She does hit the snooze button one time most days. Dresses into workout clothes, has a cup of coffee. Helps her husband get the girls ready for school. Piano practice with her youngest daughter in the morning. We are both much more focuses at this time of the day. Leave the house 7:15am Drop the kids off to school and heads straight to the gym. Workout with a personal trainer from 7:30-9am. Back home shortly after 9am Start work, usually in sweaty gym clothes. Sarah will work until she is hungry. Grabs something to eat and then showers. Sarah spends as little time primping as possible! She spends time with her Joovv, often working through email and social media on her phone. Back to work again, usually until the kids get home from school. She'll have a quick lunch or grab and go food at her desk during the middle of the day. Pick up the kids from the bus stop at 2:30pm If no after school activities, she'll take the afternoon off. This is when she often cooks more elaborate meals or breakfast for the following morning. Hang out with the girls while they do their homework during this time. If after school activities, she drops them off, comes home and uses that time to work. Dinner as a family at the dinner table. After dinner is when the girls get ready for bed. Youngest is in bed by 7:30pm and oldest by 8pm Sarah typically works another 1-2 hours after this. Sometimes she takes the night off to watch a movie with her husband. A couple evenings a week, Sarah leaves the house to laugh on a stage somewhere. She winds down for bed around 9-9:30pm, sometimes later if a deadline. Reading, bath, more time spent with husband. Lights out at 10:30pm. Stacy feels incredibly luck to have Matt, who wakes her up and makes her lunch. A plug for marriage and partnership in general! Learning how to balance off each other is a great way to increase productivity. Sarah cooks and her husband does the cleaning up afterwards. This allows her to get more focused time with the girls. Sarah always works at least a few hours on the weekends. Her husband helps facilitate this, taking care of household things and the girls. To be too busy and to be overwhelmed is not the goal. We each focus on things that reduce stress and create balance. This looks different for each of us, and will look different for you. If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Real Everything The Paleo Mom Support us by shopping through links on our sidebars- thanks! Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click here to listen in iTunes or download and listen by clicking the PodBean Player below If you enjoy the show, please review it in iTunes!   The Paleo View (TPV), Episode 287: Should I Get a Flu Shot? Intro (0:00) News and Views (0:40) Backstreet's Back, and so are Sarah and Stacy! Reminiscing about the 90s, and Stacy breaking out into song- a rare treat! Stacy is working on The Body Love series. Her free ebook will be launching with this series - sign up to get it here. It encourages never dieting again, a sustainable lifestyle perspective. It's about finding what works for you. Stacy hears feedback of people noting reduced illness and increased immune function with a health diet. This is an interesting metric of health. Stacy avoided the flu in multiple instances this year. Sarah woke up feeling the yuk one morning, took good care of herself and never got sick. As an adult its hard to take it easy and take care of yourself when you're sick. Sarah has several friends who had complications from this year's flu. Sarah is sick far less often that she was pre-Paleo. Stacy attributes "souping" to her staying health when exposed to illness. Stacy's post on Souping here. Sarah's post on Souping here. The nutrients in soup are quite different than other liquid-type diets like juicing. It's a balanced meal with a lot of nutrient density. Soup is more efficiently digested and filling than things like smoothies or juice. Sometimes things like souping and vitamin C aren't enough and medicine is needed. Listener Question - Science with Sarah (13:01) Kelly asks, "I work in skilled nursing as an occupational therapist. My company requires taking the flu vaccine or wearing a mask from November to February. I understand the company's position looking at lost work time and revenue due to sick days. My direct supervisor says her reason for wanting all employees to take the vaccine is that if we don’t we are at an increased risk of passing the flu to our residents even if we don’t have the flu ourselves (she quotes a 30% increase). I have looked and cannot find studies to support this. I actually found from the Cochrane review and PubMed that no relation is found. I have opted not to vaccinate this year, I’m the only employee in my department to not vaccinate this season. I am wearing a mask daily and actually feel like it will decrease my risk of catching a cold. I was just wondering if there was any evidence that not taking the vaccine increases the risk for my residents. Last year I did take the vaccine in October and in January in a 2 week period was diagnosed with strep throat, sinus infection, bilateral eye, and bilateral ear infections. Was not tested for flu due to having had the vaccine." Disclaimer: we realize that vaccination is a highly debated and hot topic, and all the information we are presenting is based in science. Please take this information and decide what is right for you, we are not medical professionals. References for this show can be found below. The flu vaccine is different than most other vaccines. With all vaccines there is a very small risk of allergic reactions or adverse reactions. Aside from those reactions, vaccines are completely safe. Diseases like Polio, Measles, and Tetnis, which had a very high morbidity rate and were killing tens of thousands of people every year, is a different equation compared to the flu vaccine. The flu virus mutates rapidly, which means the vaccine isn't as effective as other types of vaccines. The flu is very virulent- with around 3 million cases every year. The number of flu-related deaths every year differs quite a bit. It is not usually associated with intestinal symptoms, bur rather fever, aches and pains, runny nose, sore throat, cough, and fatigue. Flu increases risk of secondary infections, which is what usually causes death, not the flu itself. Flu is spread through respiratory secretions. Microscopic droplets of saliva are spread through coughing, even breathing. The flu vaccine is based off an educated guess every year. Based on data and modeling as to how it is going to mutate in the coming year. Vaccines contain inactivated or dead virus for typically 2-4 strains of flu. The immunity we get from flu vaccines in often very transient. Estimates are that immunity from the flu vaccine lasts about 6 months. This is why it is recommended to get one every year. When they guess well and the vaccine matches up with the actual dominant flu viruses for the year, the vaccine is at best 50-60% effective. This would decrease your chance of getting the flu by 50-60%. A study showed between 2010-2015 the average flu vaccine was 41% effective. During a bad guessing year, the vaccine was 14% effective. The Cochrane review that Kelly referenced was a 2010 meta-analysis of 50 different studies. It showed the absolute difference in the incidence of flu during a year when the vaccine was a good match was a 3% difference. Unvaccinated risk of getting the flu was 4%. Vaccinated risk of getting the flu was 1%. A recent paper updated those statistics and shows that on average your risk of getting the flu if you are unvaccinated is 2.3% , compared to 0.9% if you are not. This is on a good match year. Rationale for getting the vaccine includes: You are less likely to get sick, even though the percentage seems small, it is significant. 2 out of 100 who would have gotten the flu, won't if they are vaccinated. Risk of hospitalization showed 14.7% chance if unvaccinated, and 14.1% in vaccinated population. Benefit was much higher in the elderly. The elderly (vaguely defined as those over 65) have less robust immune systems. This raises the question of if the elderly are actually developing immunity against the flu. Unvaccinated elderly have 6% chance of getting flu, compared to 2.4% in vaccinated. The statistics regarding the flu will mean different things to different people. Some people will hear there is a 2% difference in chance and want to get the vaccine. Some people will hear there is a 2% difference and won't want to bother. No matter how you develop immunity against the flu, whether you get the flu or the flu vaccine, it will still be incomplete immunity. This is because the flu virus mutates so quickly. There is always some cross-protection in both situations. The flu vaccine become a really individual choice in terms of if you are an at-risk individual or you have at-risk individuals in your life. Kelly mentioned that last year when she got the flu vaccine she got a lot of other infections. There have been robust studies that showed no difference in side effects after vaccination. Those who got the flu vaccine had more arm soreness and mild fever in the few days after. There was no difference in non flu-related infections or symptoms. There is a perception that if we get sick after getting a vaccine, it was the vaccine that made us sick. This is unfortunate timing. You were likely exposed to something before you got the vaccine. Some illness can have incubation periods of two weeks or more. Mandatory vaccines for health care professionals- part of Kelly's questions. You are typically most contagious right before you develop symptoms. This is part of the reason why the flu can spread so quickly. We are out doing normal activities, not realizing we are sharing the virus with others. Even when symptoms just start, we often do our normal activities. Kelly reference the Cochrane paper, which was looking at whether or not health care workers getting vaccinated protected patients from the flu. It showed a lack of sufficient evidence to make claims. More recent evidence probably refutes this somewhat. Another study looked at flu season mortality in residents of chronic care institutions. There was a 10-20% decrease in mortality where staff vaccination rates were higher. Staff vaccination rates of 60-70% versus 20% showed up in the mortality of the patients. Healthy care givers and an at-risk population give a sensitive statistical model. There is compelling evidence that health care workerss getting vaccinated can protect patients in a hospital or residential care setting. This could be mostly related to herd immunity. The flu won't spread as quickly when there are less hosts around to get it. Wearing a mask versus getting a vaccine as a health care provider. Best practices say to get as many staff vaccinated as possible. Recommendation #2 is to have people wear masks. Have hand sanitizer readily available and encourage hand washing. Kelly thinks wearing a mask will protect her from getting a cold. She is absolutely right- many illness are spread through respiratory secretions. This is a great way to protect yourself and those around you. There are valid arguments for the flu vaccine and not really many to be made against it. Vaccines are safe and the risks are low. Those with autoimmune disease don't like to vaccines because the adjuvants can cause symptoms or a flare. This is often transient. This definitely changes the equations, as a flare is an awful thing to go through. We need a better way to vaccinate against the flu. This is the number one conclusion that can be drawn from looking at the research and statistics. There is a lot of information out there, and you should make the best decision for yourself. In regard to Kelly's question whether or not her getting the vaccine can protect residents of the facility she works in, the science does say yes. Getting the flu itself can also trigger for an autoimmune flare. Stacy doesn't consider herself in a high risk category for getting the flu. Even though she does have kids, she doesn't work in a medical setting, and she has the ability to take off work if she needs to should she become ill. She made the best choice for her. Other adults in her household have made other decisions regarding the flu vaccine. Know your body and what you are comfortable with - it's your decision. She feels the Doterra OnGuard blend has helped her in avoiding the flu this year. We talked about essential oils in this podcast. Stacy used the hand sanitizer and diffused the blend in her office. She was one of only a few from her office to not get the flu this year. She is also supporting her immune system with diet and lifestyle. We all need to own that this is our choice and our body. Vaccination against illness other than the flu, such as Measeles, Mumps, Diptheria is different than the flu. The mortality rate is higher, as is the effectiveness of the vaccines. This becomes a no-brainer to get those vaccines and contribute to herd immunity. We should be able to put more than just Small Pox into extinction. This is a different conversation than the flu vaccine one, because the statistics aren't as strong. Stay well everybody! If you have follow-up questions, reach out through the contact forms on our websites or social media. Real Everything The Paleo Mom If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Thanks for listening! Support us by shopping through links on our sidebars- thanks! Citations: Osterholm MT, Kelley NS, Sommer A, Belongia EA. Efficacy and effectiveness of influenza vaccines: a systematic review and meta-analysis. Lancet Infect Dis. 2012;12(1):36–44. Erratum in: Lancet Infect Dis. 2012;12(9):655. van den Dool C, Bonten MJ, Hak E, Wallinga J. Modeling the effects of influenza vaccination of health care workers in hospital departments. Vaccine. 2009;27(44):6261–7. Jefferson T, Di Pietrantonj C, Rivetti A, Bawazeer GA, Al-Ansary LA, Ferroni E. Vaccines for preventing influenza in healthy adults. Cochrane Database Syst Rev. 2010(7):CD001269. Learn more about your ad choices. Visit megaphone.fm/adchoices

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! Click here to listen in iTunes or download and listen by clicking the PodBean Player below If you enjoy the show, please review it in iTunes!   The Paleo View (TPV), Episode 286: How Many Vegetables Part 2: Lectins & Oxalates Intro (0:00) News and Views (0:40) Thank you to our listeners who have made it through all 286 episodes of our podcast, bad jokes, puns and all! Sarah shares her current favorite pun. Matt and Stacy's son Cole would be rolling his eyes. The gap between what parents and kids think Youtube is for and how they use it. Sarah's been breaking out "when I was a kid" a lot lately to her daughters. We got amazing positive response from the vegetable podcast last month. We love that our listeners love learning and gaining information! Thanks for tagging us in your photos and letting us know we're helping you to eat more veggies! If you haven't listened to the first veggie podcast yet, it lays the groundwork for today's episode. Listener Questions (12:50) LECTINS: Bits and pieces from questions by listeners Sarah and Rita regarding the The Plant Paradox diet, which an very anti-lectin diet and involves eliminating grains, legumes, nightshades, as well as large number of vegetables and fruits with a higher lectin content, such as most things with skin and seeds. Listener Sarah would love to hear Sarah's take on lectins and any other information on the recommendations in this book. Lectins are a broad class of carbohydrate-binding proteins. There are many different ones, and they are highly specific for specific types of sugar. Many are found in our bodies and some have vital roles in our health. There are lectins in every form of life. The original branding of the Paleo diet as anti-lectin is somewhat misleading. Paleo aims to eliminate prolamines and agglutinins, which are most problematic for our intestines and hard for our bodies to break down. A recent studied showed that even in healthy people, gliadin fragments were shown to trick the gut cells into bringing them into the body, where then bind with receptors in the liver and fat cells and turn on signals to gain weight. This could help explain the connection between gluten consumption and obesity. It is important for us to be more specific in describing the two classes of lectins we aim to avoid. A frame work that generalizes all lectins and advocates omitting all of them from the diet is misunderstanding the science. Nightshades have agglutinins, which are toxic lectins, and problematic. Nightshades are a different botanical group with most being toxic to humans. Anti-nutrients do tend to be concentrated in the peels of fruits and vegetables. The peels are often also where higher antioxidant content is as well. The only fruits and vegetables to arguably eliminate because of toxic lectin content are those in the Nightshade family (which are technically fruit). Common Nightshades are: tomato, potato, peppers, eggplant, tomatill0s, goji berries. Sarah has a comprehensive list of nightshades on her website. Stacy doesn't eat most nightshades, here is an archive of nightshade-free recipes. The big picture is that every food may have positives and negatives, for example: dairy and coffee. It is easy to to take part of the information and focus on just the bad. We try to take a more holistic approach when we're talking about foods and our individual needs. Everyone is different, so you have to test what works for you. Seeing zucchini on the list of veggies to avoid made Stacy laugh because it is one of the most mild vegetables and isn't on any many other "no" lists; it is tolerated well by most people. Listener Sarah was curious how to explain the testimonies of all the people being helped by The Plant Paradox diet. This diet also eliminates a lot of other things that are problematic for a lot of people. Something like the Paleo Diet or Autoimmune Protocol are two options much more founded in science, that recognize bio-individuality, and endorse self-experimentation to figure out what works for each person. In Paleo Principles, Sarah aimed to be extremely clear about the current boundries of human knowledge regarding food. Many foods are not black and white, having both pros and cons. Sarah doesn't subscribe to a dogmatic approach, even regarding gluten. There are over 1400 references in Paleo Principles, and is based on a much more sophisticated ground than simply "all lectins are bad." OXALATES: Listener Rita wants to know about oxalates and the recommendation to avoid them. Oxalate is in a similar category as phytate because it binds to minerals and makes them less absorbable by our bodies and are considered by some to be "anti-nutrients." The minerals can be liberated by our gut bacteria. Our bodies also produce oxalates, as a product of metabolism. Many high oxalate foods like kale, collards, spinach, chard, most berries and nuts, sweet potatoes, chocolate, cruciferous veggies, beets, cassava, rhubarb, etc can still be part of a healthy Paleo diet. To remove all these foods would be very limiting. There is no medical definition for oxalate sensitivity like there is for other types of sensitivities. The mechanism is not well-understood. It usually refers to people who are prone to kidney stones or muscle and joint pain when they eat high-oxalate foods. Some people produce a lot of oxalates, which they have a hard time eliminating, causing calcium-oxalate crystals in the kidneys, which develop into stones. If oxalate concentrations become too high in the blood, they can build up in the joints causing oxalate arthritis. 1 in 3 million people are genetically pre-disposed to these conditions. People with absorption disorders (like Crohn's disease) are more prone also. Dietary oxalates don't proportionately increase urinary oxalates. We have a variety of biologically mechanisms to control our oxalate levels. Certain gut bacteria work to degrade oxalates and reduce absorption. This why someone with a gut disorder might be more prone to problems with oxalates. You can increase these type of bacteria by eating more oxalates. Feed them! Dehydration is the number one cause of oxalate stones and crystals. Calcium supplementation and deficiency increase risk of stones. To avoid this, eat plenty of dietary Calcium. The arguments against eating oxalates are only valid for a limited specific number of people. It is a myth that eating oxalates or phytates will suck nutrients from your body. They are by definition already bound to minerals and therefore can't bind with anything else. Our gut bacteria can liberate the minerals. The minerals in the vegetable might be harder for us to absorb because of the reliance on gut health. These vegetables aren't full of things that are going to sop up all the minerals in our bodies and make us deficient in minerals. These foods feed beneficial bacteria and by that mechanism can actually help reduce risk of stones and encourage oxalate homeostasis. There is a lot of overlap between oxalate, histamine, and salicylate food lists. When oxalate sensitivity is based only on symptoms, it could be misunderstanding. The symptoms of these intolerances are all similar. It could be beneficial to investigate further into which sensitivity you are actually dealing with. There isn't a compelling reason to eliminate high oxalate food for most people. Stacy used to partly cook spinach and be careful about eating it with other foods to avoid absorption issues. Sarah says, "it's not a thing!" Eating raw spinach with other foods isn't going to inhibit absorption of nutrients from other food. The presence of a compound bound with a mineral doesn't mean other nutrients will not be absorbed. It means the mineral it is bound to requires being unbound before you can absorb it. Eat spinach. Spinach is great! Eat it however you like it. There are tests you can do through your doctor to determine oxalate levels or oxalate sensitivity. This should not be diagnosed based on symptoms alone. Test for it if you suspect it. Oxalate sensitivity is a very low frequency sensitivity. "It's the candida of food sensitivities." Very frequently diagnosed by symptoms and often not actually candida. Plug for functional medicine- they actually test and have knowledgeable ways of dealing with things. If you have more vegetable related questions, reach out through the contact forms on our websites or social media. Real Everything The Paleo Mom If you've enjoyed the show, please recommend it to someone who might enjoy it. We love when you share and when you leave reviews for us! Stacy will have a Self-Love post new on the blog, based on a talk she is giving soon! Thanks for listening, we'll be back next week! Support us by shopping through links on our sidebars- thanks! Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click here to listen in iTunes or download and listen by clicking the PodBean Player below If you enjoy the show, please review it in iTunes!   The Paleo View (TPV), Episode 284: Coconut: Superfood or Gut Irritant Intro (0:00) News and Views (0:40) Stacy and Sarah are celebrating 284 episodes as podcast co-hosts. The Paleo View is approaching 5 million downloads- thank you! Stacy celebrated herself (self-care) this week by buying new pajamas. The old ones were nearly disintegrated. She picked out exactly what she wanted, they arrived, and they're wonderful. Sarah was once in an ambulance and was grateful she was wearing underwear without holes, as her mother had always told her do because of this very situation. It's been chilly weather in Georgia for Sarah Sarah's girls have had many of "snow days." Sarah got to build a snowman, snow fort, and snow angels! Primal Kitchen Chocolate Collagen Fuel makes the most amazing hot chocolate! Stacy served it to the boys for their recent snow day, and even the neighbor kids liked it. Science with Sarah (10:42) What's the deal with coconut? Why are so many treats made with coconut, and is it good or bad for us? Annalise asks: "What exactly is it in coconut that many people on the Autoimmune diet seem to be reactive to? Is it salicylates, the fact that its on the FODMAP list, or something else? It's frustrating to have so many AIP treats out of reach, and I'd love to understand more. PS: great meeting you on book tour Sarah." Coconut is a unique ingredient. People new to the Paleo diet can find it overwhelming because there are so many things made with it. What are the good and bad about coconut? Even though it has "nut" in the name, it is not a nut. It's a "drupe." Coconuts do not have the same reactive properties of tree nuts. Always check with your allergist if you have a tree nut allergy before eating coconut. The nutrient make up of coconut is unique and unlike any other food. Coconut is high in MCT oil, which doesn't require bile salts to be absorbed into the small intestine. MCTs can be passively absorbed because they are small molecules. MCTs are converted rapidly in the liver into ketone bodies, which can be used as energy. Coconut has many other great nutrients: vitamins C and E, most Bs, high fiber, and phytosterols- which have been shown to lower LDL cholesterol. Coconut also contains copper, iron, selenium, calcium, magnesium, phosphorus, potassium, and zinc. Coconut oil has potent anti-microbial properties. MCTs are a special fat because they are known to reduce inflammatory mediators, increase mucous production in the gut, and increase the secretion of IgA antibodies in the gut (which can be good and bad). For Stacy, coconut oil doesn't work well for her internally or externally. Digestion has been better since eliminating it. Skin is improved after not cleansing with it or using deodorants with coconut oil. Listen to your body and don't try to "push through" and use something just because it works for everyone else or it is generally regarded as healthy. Coconut is a high FODMAP food, specifically containing a high amount of inulin. Inulin is highly-fermentable, which can cause problems for someone with bacterial overgrowth. Coconut Flour Coconut flour is high in inulin, which can be problematic for some people. Until Otto's Cassava Flour came along, coconut flour was the only flour for AIP baking. Stacy doesn't care for recipes with large amounts of coconut flour; Sarah finds it to be very dry. Coconut Oil The more refined the coconut oil is, the less it smells like a tropical beach. Sarah uses Tropical Traditions Gold Label Coconut Oil for cooking and as a makeup remover. Sarah cooks with coconut oil, as well as a myriad of other fats; she likes to mix it up! Coconut Aminos Coconut aminos is a fantastic soy sauce substitute. It is made from coconut nectar/sugar. Coconut Sugar Sarah is myth busting on coconut sugar! Coconut sugar still contains sugar, there are mixed studies on its glycemic index. Coconut sugar isn't necessarily better than any other refined granulated sugar. Stacy's general takeaway about sugars is that if something is sweet, there's a reason for it. Pick your poison, and know that its a poison. Coconut nectar, sugar, and aminos are all made from the sap, obtained from the flowering stems of the tree. This is controversial because of sustainability issues. Sarah's understanding is that the companies they buy from are practicing sustainable, regenerative farming practices, but it isn't a guarantee. Taking a deeper look a brands and their practices is something Stacy likes to do, especially for palm and coconut products, chocolate, and bananas. Coconut Milk & Coconut Cream Full fat coconut milk and coconut cream are some of Sarah's favorite things! It has a creamy, lovely texture- Sarah likes it on fresh fruit as a treat! It often has emulsifiers, which Sarah has written in-depth about here. Brands to look for: Natural Value, Trader Joes's, Savoy, Aroy-D Natural Value Coconut Milk also uses BPA-free cans. Coconut Milk Powder is a wonderful, versatile ingredient! Because of its nature, coconut milk powder often has anti-caking agents added. This Anothony's Coconut Milk Powder has a tapioca based additive, not corn-based, and is the one that Stacy prefers to use. Coconut water is high in minerals and electrolytes. Stacy finds coconut water repulsive. Sarah describes it as coconuts wearing sweaty socks. Some brands are better than others, and it is better when chilled. Sarah can tell she is low in electrolytes (like after a workout) when coconut water doesn't taste terrible. Coconut water is a fantastic "sports drink" because of its lower sugar and high nutrient content. It is also used to make coconut vinegar. If you enjoy the podcast, please share it with someone you think would enjoy it too, or leave us a review on itunes. Using the links in this post and on our blogs helps support our podcast. Social media algorithms have changed and you might not see much of our content there anymore. The best way to connect with us is to receive our weekly newsletter. Sign up for Stacy's newsletter here. Sign up for Sarah's newsletter here. Thanks everyone for listening! Outro (56:48) Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click here to listen in iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 277: Epigenetics, Adoption, and Turning Genes On and Off News and Views (0:41) This is a topic that made Sarah really excited! This is fascinating science stuff! Last year, Stacy's mom, who is adopted, tracked down her family using genetic tests from 23andMe and Ancestry.com She found her father, two full sisters and four half siblings! So crazy! Unfortunately, Stacy and her mom also found that cancer runs very prevalent in her family. And Stacy's mom found that her full sisters were really similar to her, even in minor things like interests and hobbies and laughter. Stacy was fascinated by this article about epigenetics and adoption and gave it to Sarah. Epigenetics is the system where the body turns on or off or alters genes without actually changing DNA. There are a variety of ways that this can happen like stress, trauma, lifestyle, diet, environment, etc. And it's also heritable. Discover magazine article: "Grandma's Experiences Leave a Mark on Your Genes" These epigenetic signals control a variety of things like inflammation, insulin sensitivity, neurotransmitter regulation. The emotional experiences around adoption can cause epigenetic changes in the brain. Discovery came out of experiments on nature vs. nuture. They found that rats that were groomed more by their mothers were more resilient to stress. But then they found that this was caused by epigenetic changes in cortisol pathways. They then tested the theory by switching mothers and found that the epigenetics changed for the inattentive mothers' babies. It's not nature vs. nuture; It's nature affects nuture affects nature! The theory goes now that the stress of being adopted affects epigenetics, but the new nuturing environment could reverse any damage. Adoptive parents would best be served by taking that into account and be sure of providing nuturing touch and love. Thousands of epigenetic changes are made in childhood that could affect the adult life Some companies are working on developing a epigenetic "clean slate" to reset epigenetic markers for people adversely affected by epigenetic problems. This might be harmful for some, but also could help people affected by depression, addiction, phobias and other severe challenges. Epigenetic changes could affect three generations thanks to epigenetics: stress to the mother affects the fetus, who's eggs are also developing, affecting the grandchild! Evolutionarily, these epigenetic changes make sense: they provide very quick change to genetic presentation without waiting generations for natural selection to select. We know that certain things are bad for epigenetic control: overeating, nutrient deficiency, stress, famine, etc. Stacy has noticed that snuggling her children is very good for them and her. The three generation inheritance means that grandchildren of holocaust survivors are still affected by the holocaust! They have found that it is definitely in childhood that makes the most epigenetic difference: you are much more affected by poor socioeconomic status in childhood than adulthood, for example. Some epigenetic controls are inherited, but some are wiped clean between generations. Sarah's NOVA special on Epigenetics. Two types of chemicals are epigenetic controls: Methyl groups turn off genes, Acetyl groups turn them on. So how is this affected in people with MTHFR mutations? This whole field of study is going to be explored more and more in the coming years and we'll know so much more about how to control all this stuff! Stacy is often wondering how her lifestyle might have affected Cole when she was pregnant with him during a more chaotic time in her life. Sarah says these discoveries are evidence that we need to FUND MORE BASIC SCIENCE EXPLORATION! Next week: An exciting guest! Please Rate and review us! Outro (52:06) Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click here to listen in iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 272: What's the Deal with Essential Oils? News and Views (0:41) Stacy fully recommends Stranger Things, a show she watches with her children and dressed as the cast for Halloween Come see Sarah on Book Tour! And pick up some Vital Proteins! Come and meet her! Good times and hugs! And RSVP! Meanwhile, Stacy bought Essential Oils. She couldn't wait for Sarah's research. She's using them in oil diffusers to make her boy and lizard smelling house smell better without using toxic fragrances. But she needs to know if they help people, if they're toxic and if they kill cats Sarah's links on Essential Oil scientific research! Sarah found thousands of studies on essential oils, so focused on reviews Aroma Therapy and Essential Oils (An overview of use of essential oils as aroma therapy for cancer patients) Ingested essential oils can cause liver damage. Biological effects of Essential Oils -- a review Essential Oils’ Chemical Characterization and Investigation of Some Biological Activities: A Critical Review Major bioactivities and mechanism of action of essential oils and their components Sarah's research! First of all, divide essentially uses in two ways: use as aromatherapy and use topically or orally. Essentially oils are volatile compounds (they reacted easily with the environment), complex components and usually have a strong odor extracted from botanicals. Extracted by steaming them out or pressing out, not solvent extraction Over 3000 essential oils are out there, and each one has 20-60 chemicals that make it up. Among those, 2-5 are the dominant, key compounds. Scientific research seems to indicate the synergy of all the compounds may be key to the effects of essential oils, not just the presence of the key compounds. Key compounds: triterpenes, aldehydes, alcohols, ketones, ethers, oxides, esters, amines, amides, phenols, heterocycles, other terpenes. All small molecules, and thousands have been found in essential oils. These are phytochemicals and can be anti-inflammatory, immunomodulatory, anti-angiogenic (prevent the formation of blood vessels, great for fighting tumors), apoptosis (helps cells dies), anti-allergy, anti-mutagenic, anti-microbial, insect repellents, etc. They are an interesting avenue for research for many reasons. Antibiotics, disinfectants, cancer drugs, food preservation There are tables and tables of essential oils and what microbes they can kill. But they are cytotoxic: they rupture membranes and cause cells to die. So they ARE NOT SPECIFIC to bad microbes! They'll kill your friends in your gut! NOT GOOD! Meanwhile, terpenes are damaging to the liver. That's also NOT GOOD! They may also cause a leaky gut. Drinking essentially oils is probably not a great idea without a doctor's recommendation. There are some essential oil compounds that are more specific, though, methylenonylketone compound is effective to kill influenza. Others have been shown to kill E. coli, Staphylococcus, etc. But some kill the good'uns. Eucalyptus is good for staph, pneumonia, strep, enterobacter, but also, lacto bacilus, bacilus cereus, and other probiotics. Probably not a problem for aromatherapy, but ingesting is complicated! We don't know everything that these properties do! Some have good anti-inflammatory properties: tea tree oil, clove oil, parsley oil, lemongrass oil, metharvensis oil How do you find what an essential oil does and what warnings there are? NAHA and FDA have information about what has been deemed safe (and most have) but Sarah goes to PubMed to research directly. She doesn't think there's much reason to ever ingest essential oils. Many studies are done on cultured cells and on rodents, not necessarily a direct comparison to what would happen to a person. But if you want these effects, just eat the whole food! This will protect you much better than the concentrated form. But what about the cats!? There have been no studies of cats and essential oils. All evidence is anecdotal, but that doesn't mean it's not true. Though cats livers aren't as robust at taking care of toxins as people and dogs. Stacy isn't using them all the time, only using them in certain rooms, and allowing the cats to escape if they want to. Overall, what is the deal? The science is complicated. There are many interesting studies, but lots of pros and cons. With over 3000 different oils, its hard to narrow it down and know everything about it. Aromatherapy is probably safe, safer than oral consumption for sure! Only use oral consumption with the supervision of a doctor who knows what they are doing. The science is not very strong for most purported benefits. Most papers indicate that we need more research. But, really, if its from an edible thing that you want the benefits from, just eat the thing. Sarah says to go to pub med for information on each ingredient and make your own decisions. Rate and review us. Goodbye! Outro (1:03:09) Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click here to listen in iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 264: Coping Mentally with New Physical Limitations Intro (0:00) News and Views (0:41) Stacy is enjoying her long weekend because this is her busy season at work and the kids just went back to school! She picked apples. See our Apple Tutorial! Paleo Principles update: Sarah is doing her final read throughs! Almost done! Sarah really enjoys reading this book. She thinks its her best one yet. Stacy has been focusing on mindset lately to look at things more positively. Question from Nancy (8:27): "My issue is I totally feel zonked out. Very little if any energy throughout the day. It's all I can do to make it through until bedtime at which time I crash and find it difficult to get up in the morning. I do realize this can at least in part be related to my elevated thyroid numbers. But I think that I have adrenal issues on top of it. I have a very stressful job (high school guidance counselor) and see very little reprieve during the day. I've worked as a school counselor for almost 20 years and I think it's caught up with me. I have gotten to the point where I have actually no (and I mean no) fight or flight response. Someone like Michael from Halloween could jump out of the bushes and try to scare me and the only response I would have would be "oh, hi!". I would have absolutely no racing heart, etc. or any of those normal fight or flight responses. This started about 8 months ago when I could feel my heart racing start to slow down or feel muffled. Now that feeling has evolved into having absolutely no flight or flight response at all.....not even when I see someone cute.....no heart flip flops. I've shared this information with my doctor and he feels some of it is related to my thyroid and some of it's related to adrenal fatigue. My doc wants to slowly regulate my thyroid medication as to move quickly will put too much strain on my adrenals. He says once we get my thyroid on track we'll work on the adrenals. But I'm not sure and it's starting to scare me and feel at some point my adrenals will just stop working all together. Not sure what to do about it as I'd like to get my adrenals back on track. Right now my doctor doesn't want me to do any strenuous exercise as he feels it would overtax my weakened adrenals. I'm an athlete who formerly ran, lifted weights, and biked throughout the week. And now I walk just to get fresh air and try to keep it moving. That's a downer for me, but it's all I can do. I also work on stress management by relaxing, meditating, listening to cool music and generally try to mentally separate from my work day when I'm not at work. I enjoyed your blog post Sarah about adrenal fatigue and feel the information helpful. Thanks so much for what you do, Sarah and Stacy. You both rock!!" See Sarah's post series on Adrenal Fatigue here. Stacy says take the saliva test if you think you have adrenal issues! When Stacy had issues, she took supplements and changed lifestyle when she had issues. Work on your sleep! See Sarah on naps. Look at your life and take out anything that's not adding value and only adding stress. Stacy had to pull back from paleo blogging when she had issues. Maybe change your job to be less stressful Nutrient dense foods and supplements as well. Anything that's a stress, you should tackle it. Stacy had to unpack boxes to reduce her stress. Missing your workouts can be a downer, but focus on the positives of what you can do! Her T3 and T4 thyroid hormones are not too bad, but her Thyroid stimulating hormone is very high. Thyroid levels have to be taken on slowly because overdosing can be life threatening. Sarah had been working on it for years now. See our show with Isabella Wentz for more There is crossover Thyroids, stress axis and sex hormones. She could have low progesterone levels too. And cortisol could be high in the morning, low in the afternoon. She has to test to know how her thyroids are working. There's so much going on with this stuff that you need a doctor that knows what to do with it. Just because your doctor is working on thyroid doesn't mean you can't do diet and lifestyle factors to improve adrenals. Going outside in the day, light therapy, amber glasses, meditation, stress reduction all good ideas Walking is great but maybe yoga or martial arts as well? Supplement with Vitamin C and Magnesium and B Vitamins to combat stress! Sarah likes Metagenics, Douglas Labs, Seeking Health, and Designs for Health brands. Get Omega-3s from seafood once a day and maybe short term fish oil supplementation. The most important tools for recovering: Patience (it takes time!) and self-care (you are important and you need to recognize and meet your needs!). Develop priorities that protect you in the future. This sucks, but you CAN recover from it! Stacy points out that there's a reason the Serenity Prayer is popular. Don't focus on what you can't change. Focus on what you can change and think about the positivity! Should isn't a positive word. Don't ever use it on yourself. Again, see Sarah's post series on Adrenal Fatigue here. Sarah doesn't know the sign of the horns, apparently. WTF. How is she going to ward off the evil eye? Swedish Death Metal: Listen to Opeth, my favorite band. Rate and review us. Goodbye! Outro (36:29)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 263: Asking Us Everything Part 2   In this episode, Stacy and Sarah respond to your Ask-Me-Anything style questions! Click here to listen in iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 263: Asking Us Everything Part 2 Intro (0:00) News and Views (0:41) We're back for more AMA! We think this is a lot of fun. Paleo Principles update: We're at 688 pages. It's WAY TOO MANY! How did you write such a long book? No one knows. Maybe we'll do a workout video with it. Meanwhile, Stacy's kids are going to three different schools and one of them took the bus to middle school at 6:30! It's been exhausting! More AMA questions! Fun questions we love and haven't been asked before! Are either of you superstitious? (8:21) Stacy believes that people can find themselves in advantageous or disadvantageous situations, but there's not some force in the world that notices when you follow superstitions Sarah does do some superstitions out of habit, but doesn't think she actually believes that they have power. Sarah does say she believes in karma and also believes that people are meant to do things, but also believes in the chaos and randomness in the universe. There is some cognitive dissonance there. Stacy doesn't know why she does some superstitions, and catches herself doing them despite not really believing in them. They're fun for kids too. Which character from The Walking Dead do you most identify with? (12:36) Stacy definitely identifies with Maggie because she's kind and a leader who is into family. Sarah doesn't watch the show. Stacy modifies it to which character from Game of Thrones do you identify with? (13:03) Stacy identifies with Sansa and Dany Sarah took an online test that said she was a Robb Stark because of her leadership and strong moral compass. But Sarah also really loves Dany for similar reasons. Sarah also identifies with Samwell Tarly because she too would be in the back as a craven. Stacy and Matt love Tormund Giantsbane and Samwell Tarly as well. If you had to live in a house with other bloggers for a reality TV show, who would you choose? (16:18) Number one for both is Russ Crandall, The Domestic Man. Stacy also mentions Bill and Hayley from Primal Palate, Stacy wonders what kind of show this is? Are we casting for a competition? Because we're not naming our bad guys! Really, check out who we tag all the time on social media Stacy: RealFoodLiz Liz Wolfe, That Paleo Couple, and A Tribe Beyond Blessed, Kaitlyn from Grassfed Girl Sarah: Mickey and Angie from Autoimmune Wellness, Charissa Talbot from No Cook Paleo, Kirsten Peterson from Vibrant Life Army Wife, and Denise Minger. Check out our Live from Paleo FX House show for more! Is once a week for dessert too much? (19:48) Sarah: it depends. Is it going to satisfy you so you won't crave it anymore or will it just trigger more cravings? Stacy and Sarah both tend to be "fall off the wagon" types. In that case, maybe best to avoid it. What is your most hated activity in Strongman or Crossfit? Stacy: Running. It's why I started Strongman. Sarah: Weighted lunges or running with a weight. Stacy loved the feeling of being too sore to do normal activities. She always said "Bring it on!" What is the most often cooked meal in your house? (26:06) Stacy: Meatloaf and Chicken thighs. Sarah: roast chicken or liver burgers. Is there anyone in the paleo world you still get nervous talking to? (26:30) Stacy: No, not in the paleo world Sarah got giggly when talking to Mark (Definitely go back and listen to that one!) Sarah gets excited when people know who she is. Like Art Devany and Dr. David Perlmutter Stacy has learned that people are just people and are just like everyone else. Stacy says only a few people would intimidate her or make her squee. One of them is a baby sloth. Kristen Bell's sloth spatula is on backorder, but it is here. How tall are you? (33:23) Stacy: 5'7". People always think she's taller though. Sarah is 5'5 3/4", but she always says she's 5'6". Can you do a foreign accent? (36:33) Stacy: It would be terrible. However, Stacy and her stepsister would go to the beach and pretend to be French with the names "Ginger Bread" and "Carry-on Bag". Sarah: I do bad American versions of foreign accents and uses them to play with her kids. Which is your favorite of your books (38:54) That's like asking which is your favorite kid! They're all our favorites But if pressed, Stacy likes Real Life Paleo because it's how we really eat, but Matt likes Beyond Bacon because its a more sophisticated foodie book. Sarah: I really like my new one, Paleo Principles. It's like my previous books put together and made better! Rate and review us. Goodbye! Outro (1:05:15)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 262: Asking Us Everything   In this episode, Stacy and Sarah respond to your Ask-Me-Anything style questions! Click here to listen in iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 262: Asking Us Everything Intro (0:00) News and Views (0:41) Sarah and her family watched the eclipse at totality, and she's probably not blind! They drove to Athens, Tenn. but their first plan was closed, so they ended up in a random field. There were lots of cool telescopes there her family got to use. Sarah feels lucky they were close enough to drive. Stacy's area had 84%, so she got to go watch at school with her boys. It's an "Ask Me Anything" style podcast. We took your Q's from social media and got some great ones! (11:40) Trisha: What brand of oral hygiene do you use? Sarah has been using Primal Life Organics Dirty Mouth Toothpowder and Dirty Mouth Boost recently. At first there was some sensitivity as her teeth adjusted, but now it's working to remineralize her teeth. Her kids like the sweeter flavors, which are new for kids. Stacy uses Redmond Earth Paste. She's also used the PLO product but didn't like the powder. Redmond Earth Paste is more like a traditional toothpaste, but it's also clay-based. Nick: if you could go back in time and give your 24-year-old self some advice, what would it be? Cole was not quite a toddler when Stacy was 24. She would tell herself to prioritize nutrients for herself as well as her baby. She wasn't ready to hear about Paleo, but she did want to optimize his diet. She didn't focus on herself for years, until she didn't have the energy to keep up with them. Sarah was in grad school and had just lost 100 lbs (the first time) using a low-carb diet and had decided she would run marathons. She thought that was proof that she was healthy, but she would tell herself to pay more attention to her other symptoms. For example, she was struggling with constipation, skin problems, joint pain, asthma. Nutrient density, gluten free and dairy free weren't on her radar, but she was really stressing her body. Eventually she had to learn to see her health as more than her BMI, and she wishes she would have understood that earlier. Hannah: what are your techniques for reducing stress? Stacy likes cuddling and skin-to-skin contact with her family Drinking a warm cup of tea is relaxing. Her self-care routine and skincare are really helpful as well, or taking a bath with a bath bomb. It's also critical for Stacy to separate food from emotions Sarah's number 1 trick is to have a non-negotiable bed time and focus on sleep. She also tries to get light exposure during the day (outside or sun lamp) and minimize exposure at night (with Swannies or lightbulbs). She also prioritizes movement. She seeks out laughter with her kids or with friends, hobbies, etc. On the flip side, it's helpful to find stillness through stretching and meditation music. Phillip: go-to fast Paleo breakfast options? Stacy likes slow-cooked scrambled eggs, hard-boiled eggs, yogurt with chia seeds and blueberries, jerky, RXBars. Sarah makes homemade sausage patties and freezes them, then eats them with saurkraut and a piece of fruit. If she's running out the door she makes a Collagen Veggie Blend drink and eats a Beef Apple Bacon EPIC Bar. On the weekends she makes a double or triple batch of Paleo Waffles. Stacy recommends making soup, Simple Mills Muffins, egg muffins, banana bread or something else that can be reheated quickly. Just think about what you like + what's portable and make that! Wesley likes eating trail mix, so he gets a good, energy-dense breakfast even though it's not a "typical" breakfast. Sarah just tries to focus on protein and round it out with vegetables or fruit (but that's how she thinks of all meals). Paleo-friendly deodorant? Stacy has SUPER sensitive skin and has tried every "natural" deodorant out there. She's been on a quest for a while, and every one has baking soda or coconut oil and both bother her skin. The one she's found that works is available at One Stop Paleo Shop, it's E.M. Apothecary brand, and it's charcoal based. It works well before the summer time, and the days she works out she still uses Dove brand deodorant. She's working with E.M. Apothecary to develop a more feminine scent, but in the mean time she's still looking for "the one." Sarah also gets a rash with baking soda deodorant. She likes ZAK Detox Deoderant — just be sure to get the baking soda-free. They have 3 scents, a very feminine one, a very masculine one and a neutral one. Have to remember that chemical-free deodorants just don't last as long, so staying on top of it with reapplications is helpful. If baking soda DOES work for you, there are lots of options that work really well. Trina: how do you come up with your recipes? Stacy started with having a family who loves to cook and eat, and there were lots of recipes too difficult to give up. She wanted to develop recipes she'd loved and missed, so she started recipe development following other people's recipes and tweaking them. She and Matt co-develop: she's the idea man and Matt does the execution. They've backed off on recipe development because they're are SO many in the community, and they've already developed over 2,000! Sarah keeps a big book of notes. She gets inspiration from all over the place, including family recipes, a meal she's had in a restaurant, buying a weird ingredient. She looks through classic recipes and old ingredients to understand the chemistry so she can mimic it with Paleo ingredients. She'll then write down her plan, make it a couple times, and adjust as she goes. Baked goods can take 12-15 times to perfect. Stacy says it's also a matter of making sure things are balanced on your site or in your book (mains versus treats, etc.). Book recipe creation is more about the balance of nutrient density and simplicity, while website recipes can be more complex and tend to draw a lot of traffic if they have that "wow" factor. We'll do a Part 2 of this AMA next week, since we weren't as rapid as could have been... Your questions help us drive topics going forward, so please continue to ask questions. Good luck to those of you with kiddos going back to school! Remember Paleo to Go is a great option if you need resources! Sarah and Stacy still don't know what episode it is (bonus maniacal laughter). Rate and review us. Goodbye! Outro (1:05:15)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Click the picture above to be taken to iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 261: Can't Stand the Smell of Burning Flesh! Intro (0:00) News and Views (0:41) Welcome back! Stacy's feeling much better now! Meanwhile, Sarah jinked herself by thinking about her family's resilience against illness and her daughter got a stomach bug. Paleo won't make you impervious, but it does help! Mostly, chronic illness is what's most affected. Stacy says that eating #morevegetablesthanavegetarian is one of the best factors in her strong immune system. Our paleo isn't a re-enactment, its simply choosing the foods that best promote the health of our bodies. Choosing nutrient density, avoiding what makes you sick. In the end, it is a very vegetable focused diet. Recent health studies show that it's not just 5+ vegetables per day but even 8 or more servings for ideal health! Fiber is great for gut bacteria, and the great vitamins, minerals and phytochemicals are wonderful for health! Sarah says that her paleo is a plant based diet composed of 3/4 vegetables, eating the rainbow! But paleo isn't vegan! Meat is a healthy, important, nutrient dense food! Question from Claudia: "My 16 yr old daughter who has had eczema since early birth, along with severe respiratory and immune issues. She missed over 100 days of school spring 2016 due to flu, turned to bronchitis, turned to pneumonia, turned to mono. My daughter loves grains/beans (I know the worst thing for her), but eats mostly whole, plant-based food with me, plus chicken. She doesn't eat much cheese or crave it the way I do. I have shared custody with my ex husband, and she said crying to me on Christmas Eve, even if I eat perfect with you, I can't at my dad's because he doesn't support it. Help...I know my daughter needs to be on autoimmune protocol, but refuses to exclude grains and legumes. I can make her chicken but can't do red meat, never ever could tolerate the smell of cooking flesh. Not total hippie, not about animal rights, though I do love animals. It's about the smell of burnt flesh and Vado vegan response." (16:36) Stacy says there are ways to not create the smell of burnt flesh: slow cooking or braising, for example. Or using premade broth. There are ways to transition to AIP that will help her with her nutrient deficiencies in things like B12, K2, etc. Transition first away from grains and beans, like using less harmful grains like white rice. Start with eggs and seafoods as proteins first instead of moving right into red meat. More vegetables to replace beans and grains. Then when she's with her father, ask for something simple like chicken and rice casserole. But it's a huge change to go straight to AIP! Start slowly! Sarah sees a need to have a conversation around food with her daughter about figuring out how to change to a better diet. Paleo is definitely something to try for eczema! Sarah found paleo that way! Eggs, Dairy, Grains are all common links with eczema Try a paleo diet with rice and may be with soaked and well prepared beans. But not peanuts or kidney beans! Instead of red meat, try shellfish and fatty fish instead for the same nutrients! Sarah recommends going dairy free as well. Try Paleo Principles, Real Life Paleo and The Paleo Approach as well! Track your nutrients with stuff like MyFitnessPal or Chronometer. Having data will help her have a conversation with her dad. At 16, she can also take ownership of cooking and shopping for herself as well. But she needs the education to want to buy in herself as well. See Planning ahead podcasts: TPV Podcast, Episode 205, Melissa Joulwan and the Weekly Cookup and TPV Podcast, Episode 182, How to “Do it All” In a Healthy Way Empower her to set her up for success. Broiled fish might be a good choice, as well as cooking outside to eliminate the smell. Use an aluminum pouch to contain the smell. Familiarity is crucial to our preference for foods. The more you try something, the more likely you'll be to like something. The one bite rule works! Same with positive reinforcement! Go for high quality prepared meat and get yourself used to the taste so it becomes more palatable for you. "Eat more vegetables, but don't forget the meat!" Sarah's book tour! She's finished with the major edits! Book is out November 7th. Seattle on November 8th. San Francisco on November 9th. Boston on November 11th. New York on November 12th. Chicago on November 14th. Minneapolis on November 15th. Atlanta on November 16th at Foxtail Book Shop. Maybe more in January! Preorder Paleo Principles! Outro (51:20)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

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". Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 258: Bad Pseudoscience about MTHFR Intro (0:00) News and Views (0:41) Stacy is in her brand new office in her new home! She's unpacked almost everything. Man is it a lot of stuff! She found that she has too many clothes because when she unpacked it all she found herself paralyzed by too many choices. Thank you for the fun live show, everyone who attended! It was so much fun! Sarah also loved her road trip to Washington! She felt inspired by surviving the trip to visit other places. Stacy gets stressed out by clutter, so showing her house still with boxes was stressful. And it was a new house: Stacy, Sarah and Matt had to Google how to turn on the stove. On top of it, the kids all got along really well. It's such a crap shoot whether your friends' kids will like your kids, but it worked out splendidly! The live show was fantastic! We loved the instant feedback and follow up! "Pseudo-Science BS on the internet" (18:10) Sarah puts a lot of time and research into what she puts out on the internet. She even is comfortable with nuance on topics like "Is this good to eat? What are the pros and cons?" But not everyone is like that. Some people take a grain of scientific truth and uses jargon to report things in a sensational way. If you seen that kind of sensationalism, turn around and walk away. One of the biggest issues in society is fact checking. And when it comes to health information, misinformation can be dangerous. Look for things like citations, especially with links. Check the citations to make sure they say what the article says it does! Be skeptical of things that sound too good to be true or are too condescending. Look for multiple sources. The more sources, the more likely something is to be valid. This article is like that: Bullet points of technical language with no sources. The article from a MTHFR information site was called: "MTHFR Bad Food List" (27:12) It starts by saying that folic acid wouldn't be good because you need real folate. But the subsequent list is full of unconnected list of foods with no themes or sources. The reason was only "Known powerful enzyme and metabolic inhibitors" and "As a result you will make fewer amino acids and can’t make as much protein as you should. This leads to lower immunity by reducing glutathione which is one of the bodies most important antioxidants involved in the homocysteine cycle." What's the process here? What's going on!? And where's the reference to extra B12 and what foods are GOOD to eat? This list doesn't make sense on folate rich foods and includes nutrient rich foods. It references mechanisms that don't make sense either. Sarah feels that it's "here's a bunch of sciencey words related to a bunch of foods not to eat!" The grain of science here is that folate rich foods might not be good for people with MTHFR variants. These variants affect the efficiency of the enzyme MTHFR which affects your methylation ability. And it never stops it completely. MTHFR is the rate limiting enzyme. It controls how quickly you can methylate (activate) proteins. Problems with MTHFR affect with lots of autoimmune and mental disorders. Also liver detoxification and neurotransmitter regulation. It affects the usability of vitamins (like B9, folate). You can't convert folic acid into methlfolate. Folate itself is better. Some people who can't convert folic acid may have issues from overdose of folic acid supplements. It turns out the grain of truth in this article is that folic acid can be bad for people with MTHFR variance. But that doesn't mean that FOLATE is bad for you! We do love the Vital Proteins Beef Liver Pills as a supplement for folate, though! Sarah did searches in PubMed for any connection between the science words and these foods. And a bunch of these foods did the OPPOSITE of what was claimed! None were metabolic inhibitors and only a few could be a possible enzyme inhibitor. There is a lot of information out there for MTHFR challenged people. Find a good doctor to work with to help you! Pseudoscience is rampant on the internet. Take the time to become informed for yourself. The more people around on the internet when a story is shared, the less an article is seen critically. Because people assume everyone else much have checked it! "Trust but verify." - an old Russian proverb that Ronald Reagan liked to quote. Don't be afraid to ask, don't be afraid to discuss it! Help your friends and family learn to be skeptical! Rate and Review us! Goodbye! Outro (1:07:24)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

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! Click the picture above to be taken to iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 257: Live Show Part 3: Not-So-Rapid Fire Intro (0:00) Welcome to the live show, this is Part 3 of our show! Listen to Part 2 of the live show here and Part 1 of the live show here! Question 1: Christine asks, how do you find out which vitamin and mineral defficiencies are associated with your autoimmune disease? Sarah: Some studies have shown deficiencies, others have just shown improvements with supplementation, but not very many of these studies group autoimmune diseases and study deficiency differences across all of them Right now, there are incomplete data showing which is most important "Frequent flyers" are Vitamin A, Vitamin D, Zinc and Omega-3 Fats. You can also look at what the immune system uses, Vitamin A and D and Zinc are key for regulatory actions The immune system's proteins need methylation, so B6, B9, B12 are key for that as are Vitamin C and E as antioxidants Iron, Copper, Magnesium (maybe more minerals) All these have key role in the immune system, so it's unsurprising that these deficiencies are linked with diseases Question 2: If my children (an older daughter and a baby son) never try gluten and dairy, how will I know if they have an intolerance or Celiac Disease? Stacy: we decided to just assume that our kids have it, given our family history, and to not test If it's important for you to test Celiac, you'll have to expose your kids Sarah: chances are very good that your daughter (who was never exposed) will rebel and eat some gluten eventually, and it's ok to wait for that challenge Stacy: reminder that some people can have issues with gluten and no physical symptoms. Stacy and Cole just get emotional and depressed when they're reacting They can't tell you to fix anything if you DO get a positive result—you just have to avoid it anyway. Sarah: research shows there's a lower risk of Celiac if gluten is introduced while breastfeeding, and the longer you breastfeed the lower the risk, so introducing to a baby is more backed by research In the same situation, Sarah would probably include a little wheat a couple of times toward the end of breastfeeding (around 2 years) so they can communicate whether something is wrong In peanut allergy studies, babies were fed a very small amount to help reduce allergies, so it doesn't have to be a huge serving Question 3: Jessica's son did the cheek swab DNA test, with her second child she's just said "we have Celiac." Is the DNA test helpful? Sarah: studies of people with Celiac susceptibility genes, HLADQ2 and HLADQ8, have shown that people without Celiac who also have digestive symptoms still have a zonulin response to gluten. They're still getting a leaky gut in response to gluten, even though it's not Celiac 60% of the population has one or both of these genes, which explains non-Celiac gluten sensitivity Having one of those risk genes is a compelling argument not to mess with Gluten, because of the risk of a leaky gut reaction Question 4: The Dr. from the Gluten Free Society's website claims there are two other genes associated with Gluten sensitivity, HLADQ1 and HLADQ3, which no standard Celiac test looks for. Any other research on this? Sarah hasn't seen anything on that, but she's never specifically looked through the research for that 3% of Celiacs don't have HLADQ2 or HLADQ8, that 3% could have that other selection of genes Already more than a dozen HLA variants linked with autoimmune diseases Question 5: Can Sarah share her Paleo road trip snacks? She didn't try to eat on the road, she packed picnic lunches Grassfed organic all-beef hot dogs from Wal-Mart! On sale for $3.50/lb Sarah had some canned salmon mix for herself Her husband had leftover cooked salmon They had a huge baggie of carrots, celery, and cucumber, apples Boulder Canyon Avocado Oil potato chips EPIC Snack Strips Rice crackers for snacks Paleo Angel Power Balls Some 85% chocolate (which they didn't open, but had just in case) Water to drink Sarah made a stew for dinner, which she heated up with a hot plate warmer thing Stacy Her family has done grocery store rotisserie chickens or chicken strips from Trader Joe's, because they're easy to pull apart and share Sarah On the way back, they'll probably try to find a burger place Hard to find grass-fed, but places that clean the grill, lettuce wrap or do gluten free buns would be ideal Overall, she has a cooler in the back and a snack bag between the kids It's the same snacks they use at home, but she always makes sure to include protein, like EPIC Strips She always includes raw veggies, fruit and something sweet, like Power Balls When everybody's miserable having a treat is really helpful for mood Sarah's oldest loves Cliff Kit's Organic Bars and her youngest loves raisins Stacy Her kids like Chomp's Beef Sticks and Roam Beef Sticks Her family doesn't love the EPIC Bars, but they really like the EPIC Bites Question: Do either Sarah or Stacy use a water filter, and which one? Matt: tap water is one of the greatest inventions of mankind. The fact that we have potable water delivered to our house for cheap, any time we want, is great. It goes through so much processing to get to potability in our houses that he really feels like honoring tap water by drinking it Sarah She agrees, but a lot of the members of her family have chloramine sensitivity (her brother missed a year of school due to this sensitivity) so Sarah has always used at least a Brita filter Her municipal water is Dasani so that's basically what they're drinking if they use a charcoal filter Sarah recently won a reverse-osmosis filter, but she feels like she has to add back in so many minerals to make it a helpful source of minerals Sarah thinks we should remineralize our tap water - she uses Trace Minerals and EM Drops Mostly adding Magnesium, Calcium, Potassium and some trace minerals. Most people (yes even Paleo peeps) are mineral deficient She's adding probably up to 20% of her family's RDA to their water Reminder: Sarah comes from socialist Canada and sort of automatically trusts the government, but recognizes that doesn't necessarily reflect the American experience Pay attention to stuff, there's plenty of contaminated water out there, so you might want to make sure your municipal water is safe BUT she thinks tap water is fine Matt When he was growing up in Mass., well water is pretty hit-or-miss, so his dentist prescribed fluoride to everyone He and his brother (who did not have well water) had stained teeth from too much fluoride So, it's just a matter of knowing what's in your water Sarah There's not a lot of evidence that fluoride is causing health problems, but also little evidence it's helping dental health Fluoridated toothpaste, on the other hand, has some really compelling science backing its efficacy There's some science to show that fluoride might sequester in the pineal gland and over 60, 70, 80 years decrease the amount of melatonin secreted by that gland, linked with sleep disturbances in the elderly, but that's sort of a big leap at this point But you can take that out with a normal carbon filter if you are concerned Rate and Review us! Goodbye! Outro (33:00)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 256: Live Show Part 2   In this episode, it's the second part of our LIVE show! With tricky questions and thorough answers! Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 256: Live Show Part 2 Intro (0:00) Welcome to the live show, this is Part 2 of our show! Listen to Part 1 of the live show here! Question 1: (:40) Lee's Question: should she do an elimination diet, take a food allergy/sensitivity test with her doctor, or make other lifestyle changes to deal with autoimmunity? What's the easiest way to identify her triggers? Sarah: two issues here, dealing with a lifestyle triggers AND making positive changes to lifestyle. Lee needs to figure out if she has SIBO, through further testing, and her doctor should be able to help her figure out this aspect of her intolerances. She should also retest. She could also just be dealing with fructose malabsorption, which requires a different course of treatment. Gut health is important either way—work up to 8 servings of veggies per day, eat more fish, don't over-exercise, sleep enough. Emotionally speaking: you can shorten your elimination phase to get into reintroductions more quickly Keep a food journal for reintroductions, and try to keep a couple days between your reintroductions. Know also that if you're stressed physically or mentally, your immune response will be affected. Stacy: there are other outside factors like cleaning products, beauty products, other lifestyle factors in the home. Stacy's approach is build up healthy choices and nourish the body so that your health should get better over time. It's a trajectory, not a matter of waking up one morning to completely new picture of health. Remember that flares are to be expected, sometimes even caused by detoxing. Consistency is really important - approach it from a place of doing it for yourself, for your health. Lee has been trying to focus on the positives of her new healing life rather than the negatives of "losing" old foods Stacy takes that approach too. Her family cooks better food, she's healthier and her life is better. Sarah: instead of doing EVERYTHING at once, breaking up your changes into pieces can be helpful. Sarah went from Paleo 6 years ago, to AIP elimination, to CrossFit when she wanted to try it. It's been a refinement of lifestyle and dietary choices that incrementally help her feel better Matt and Stacy wrote the book (Real Life Paleo) on taking the diet part of Paleo and breaking it up into pieces. Just do one thing until you get it down. It needs to be sustainable in order to really last. Sarah has a couple posts about that called "Making Healthy Choices: What's Your Currency" and "Transitions: All In or Baby Steps?" It's not hard, although everyone mourns something different. Stacy: the food shouldn't be stressful Sometimes Stacy and Sarah are eating pizza and ice cream in their crazy dreams. And that's usually a sign for Stacy that she's thinking about food too much. Lee says she's struggled with reactions from people in her life. Sarah says it's not hard, it just has a learning curve. Everybody has comfort recipes, but finding new go-to's that fit a healthier lifestyle just takes a little time Melissa's Q: (28:00) How should someone without a gallbladder approach beginning a Paleo journey? Stacy: She doesn't have a gallbladder. Understand you are missing part of your digestive tract. Eliminating wheat and processed oils made the biggest difference. There's a strong correlation between wheat intolerances/Celiac disease and gallbladder inflammation. More in this post: The Link Between Celiac Disease and Gallbladder Sensitivity. This led to some "everybody out" moments for Stacy nearly every day when she was eating processed oils. You want to watch the state of your bowel movements to track how your body is digesting. Stacy does not do well with coconut oil, but does well with avocado oil and solid fats like tallow, lard, butter, duck fat. Stacy also has a post on this, How to Enjoy Bacon Without a Gallbladder. Insoluble fiber can be difficult for Stacy's body as well. Cabbage used to be tough for Stacy to digest. She's learned to cook foods that are high in insoluble fiber very thoroughly. When you start your first meal of the day, start slow, reintroduce food to your body. Intermittent fasting does not work because you don't have bile storage. Sarah You can take ox bile, in a pill, at the beginning of a meal (work with a practitioner on this). As lipases break apart fat, bile salts help to create a structure around fat molecules that brings them into the body. So, it's helpful in digesting and absorbing fat but ALSO in digesting and absorbing vitamins. It can help with nutrient sufficiency. Stacy Her mom doesn't have a gallbladder, and when she was still eating vegetarian, she was low fat (and high soy/wheat) and still struggling. Stacy doesn't think it's a low-fat diet that actually helps. Melissa's second question: On Lichen Planus? Sarah It's most commonly a secondary disease (Hashimoto's and Celiac are more likely to be primary). It's worthwhile to do some digging to find out if you have another autoimmune disease. If you haven't given up gluten you can still test for Celiac. Zinc, Vitamin D, Vitamin C deficiencies are worth testing for as well. Supplement or look for food solutions if you're deficient (sometimes Vitamin C supplements are corn-based, which might be an issue if you do have Celiac disease). Sarah takes a Douglas Labs powdered version. Wheat, soy, peanuts, tomatoes are immune triggers and lichen planus is an autoimmune condition. Figuring out triggers is key. The AIP will guide you through this, as well as focus on nutrient-dense foods. Fixing nutrient difficiencies can be very therapeutic for immune regulation. It doesn't mean there isn't other tinkering outside of the AIP to be done, or that conventional medicine isn't helpful, but after a couple months it's an amazingly helpful intervention. Rate and Review us! Goodbye! Outro (53:08)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

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! Click the picture above to be taken to iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 255: Live Show Part 1 Intro (0:00) Welcome to the live show (:40) How this show is different from our normal shows There's a live audience (duh!) We are in the same room We don't have notes, which is really unusual for Sarah! Sarah's family is visiting Stacy's for the holiday weekend The road trip was tiring for Sarah's family Yesterday they took all the kids from the National Mall to all the national memorials Sarah's kids are dual citizens, and there's a great tie-in with what they're learning in school Finn and Adele say "hi" to the audience Laurel's Question: should she introduce her toddler to wheat given her family's history with Celiac disease? Sarah says there's some scientific evidence for the idea of introducing Top 8 Allergen Foods before weaning to reduce overt reactions This might work because of the positive effects of antibodies from breast milk and its gut protecting benefits Once you've missed that window, other things that affect a reaction are gut health, stress (maybe not for toddlers), sleep, activity If you're doing all the things to promote a healthy lifestyle and gut health, there's a higher probability you won't see a reaction In that case, it might help you feel a little more at ease in case your child is accidentally exposed to the allergen Stacy and Matt went through this with their youngest, who was never exposed to allergens intentionally, and had a good experience with his preschool even when he was accidentally exposed to wheat because his immune system is so strong from years of a healthy gut and great lifestyle choices Sarah's youngest has a stronger reaction to dairy than to gluten, and she's tested raw, A2 milk with her (her tonsils swelled up in 5 minutes and stayed swollen for months, so that was a no-go as a cross-contamination exposure) Interestingly, we think the tonsils are an early-detection system for food antigens we don't deal well with Upwards of 50% of kids awaiting tonsillectomies will see a reduction in swelling when they go dairy-free. Sarah's thinking is the other 50% are probably just dealing with another type of food sensitivity. Unfortunately, sometimes the challenge part of reintroductions can yield tricky reactions. We just have to plan for different outcomes Stacy says try not to worry too much about what your children will choose for themselves when they get older Can you develop Celiac if you're never exposed to Gluten? Sarah says it's a Chicken 'n Egg situation: we can't test if there's no exposure, but we can't know if you were never going to develop it either way If you have the predisposition, immune dysregulation, but are missing the trigger, you can't actually develop without it. Stacy asks, "what about Gluten cross-reactivity?" In the case of Celiac, it's not actually antibody driven. The damage to the intestine is driven by the zonulin response. Sarah hasn't seen any papers indicating Celiac can be triggered by rice or corn, for example, likely because kids living without any gluten exposure is a fairly new concept Also no evidence (to Sarah's knowledge) of a zonulin response to a different protein, other than gluten Basically, comes down to the idea that you can't get a positive Celiac test result without exposure. False negatives are common Amy's question: what's the optimal time to start solids, given that he has some symptoms of eczema which would indicate problems with gut health? Usually, 6 months is the standard, as gut becomes mature enough for solids around this time There's also evidence that introducing solids actually drives the maturation of the gut There really isn't a way to know whether your baby's gut is mature or not You could also start with a little sauerkraut juice, sips of broth to help prepare the gut for solids The other signs you're looking for are tongue thrusts, baby's interest in solids, not spitting things out, baby is sitting up straight — these are all signs used in baby-led weaning Stacy and Matt called this the "lazy" approach to parenting, but it's actually very instinctual and closer to the attachment parenting style Rate and Review us! Goodbye! Outro (34:55)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click the picture above to be taken to iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 252: How Do I Lose Weight With My Restrictions Without Going Low Carb? Intro (0:00) News and Views (0:40) Do you have summer adjustment issues? Sarah does! Sarah is trying to finish her books and give her kids attention. Meanwhile, Stacy is managing her time with adding working out back into her schedule. Stacy had a run in with a notorious troll. She was told she has to lose weight before she works out to minimize injury. That's complete nonsense! Sarah agrees! Stacy turned it into an opportunity to talk about communication. We call this kind of person a "self-help troll". Sarah had a similar experience when she went on antibiotics for pneumonia recently, despite us saying that there's definitely a time and a place for medicine! But people who are concern trolling are "D words" Sarah has been doing a series on healthy weight loss on her blog. Check it out! Sarah does a lot of research on this! She knows what she's talking about! But so many people tangentially related to paleo are selling you bad advice with extreme recommendations and bad science. This stuff can destroy hormones, endocrine systems, and metabolism! Remember: Movement is essentially for health at any size! So much of science agrees! Anyone with an internet connection can post something, so figure out why people are saying what they are saying! You can love and respect yourself AND desire to lose weight! Question from Jen: "Since I know you and Sarah have both lost weight, I wanted to ask for some suggestions. I lost weight going Paleo a few years ago, around 55 pounds. I have more than 100 to lose but those 55 were amazing. Problem was I also losing my hair. I added back potatoes, rice & more carbs and the hair loss stopped but the weight loss stopped too. (I've since read about low carb and thyroid issues - I have Hashis). But even adding carbs, I gained nothing back - just stayed the same. Went through a major life stressor a couple years ago and gained it all back plus some. I want to attempt to get it off again but I'm at a loss as to what to do. I've read Sarah lost most of her weight low carb but I'm so afraid to do that again. I'm not trying to get skinny, but I want to feel more functional again. It's super hard to follow most weight loss blogs since I already can't eat gluten or oats or much dairy or too many raw veggies or nightshades... lol! Any direction or advice you may have would be super appreciated." Low carb does not have a metabolic advantage: it just tricks you into eating less! Actually that's the same as paleo. On average, people are eating about 400 calories less per day While it's not as simple as calories in/calories out, calories do matter for weight loss! Weight loss can have negative effects while you're doing it. Often there is nutrient deficiencies (which can stop your fat burning!) Exercise burns calories and increases metabolic rate! Very good Sleep loss will cause you to overeat and messes with hormones Stress will also cause you to hold on to weight. Taken all these factors together and you are left with a paleo template! Healthy weight loss is slow! Hyper palatable foods are a problem: They override your satiety sensations and make you want more! Sarah recommends eating veggies to compensate! Denise Minger reminded us that eating fat and refined carbohydrates leads to weight gain. Stacy has mindsets that she has from low carb weight loss that she is trying to break. Like drinking bulletproof coffee in the morning. Sort through your food habits to see what you can fix for weight loss. Use an app to track your eating habits as a food journal to see where your extra calories are coming from! Try Chronometer or MyFitnessPal. Snacking tends to be the biggest issue, especially with lack of sleep. Are you getting enough fiber and proteins? Are you getting enough nutrients? What's going on? If you can, get a body composition measurement to see what's going on. Get your basal metabolic rate to see where your calorie requirements are. Also, don't sit down to a plate of only carbs. Pair them with other foods or right before bed. Starchy vegetables can probably be your only source of carbs plus some fruit See Sarah's posts on weight loss here. Being thin is not the same thing as being healthy. And losing weight is not the same as getting healthy. Losing excess weight is a side effect of getting healthy. Being overweight is only a symptom. Rate and Review us! Goodbye! Outro (53:37) Bloopers: Near and Far was a Grover sketch on Sesame Street.     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click the picture above to be taken to iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 248: Eczema, Kids, and Paleo Intro (0:00) News and Views (0:40) We're back! Thanks for joining us! For the record, this is episode 248. Episode 249 will be in two weeks. They ARE bad at episode math! And we've never missed a single week! Stacy tells a story about letting go when people act crazy at you for silly reasons. So if you're not happy with our podcast, that's totally fine! Sarah is done with all of Paleo Principles now! Only editing now! Still coming out September 5th! And look out for the audiobook too! Today's topic is about Eczema in kids and how do you get your kid to accept healing food choices. Question (14:32): "I am a mom of four boys, two of whom have eczema. My 11 year old is really struggling lately. He has had eczema for years but it is getting worse. He has discoloration on his arms due to the eczema and since July has had recurring skin infections. The doctors (pediatrician and dermatologist) have no other suggestions besides creams and oral antibiotics. I asked about tips for trying an elimination diet, or further testing for food sensitivities and was told that diet doesn't make much of a difference (which I don't believe). Do you have suggestions on how to proceed? Should we start with an elimination diet/paleo or should he have further medical testing? Or testing for food sensitivities? He had basic allergy testing a few years ago that was negative. We use natural skin care and cleaning products. He also has a history of being on antibiotics quite a bit in the past--frequent ear infections and ear tubes as an infant, then 8 or more bouts of strep throat about 4 years ago. He has been on oral antibiotics three times since July for the skin infection, and another time we waited to fill a prescription and just used an prescription antibiotic ointment that helped for the most part. I hate for him to be on antibiotics again but he showed me tonight that he has some spots that are severe and look infected again. I am desperate for some advice! I am working on going paleo myself, but am not 100% at this time. Any suggestions on how to help the family get on board? I recently found your podcast and keep hearing about the paleo family toolkit but it seems that it isn't available anymore. Any tips would be appreciated. Thanks!" Stacy's son Finn had eczema. We approached this by doing it as a family, not just him alone. We often do family "junk food resets" that we commit to for a certain amount of time. Stacy recommends clean paleo eating for 2 weeks to 30 days commitment. Focus on non-food celebrations or activities. Stacy used to do family games instead of desserts. An elimination diet will be key for these issues. Symptoms seem to be a gut dysbiosis Eczema is hard to draw a link to a food sensitivities. Remember sensitivity is different from an allergy because no antibodies are formed. Food intolerances and food allergies are linked to eczema, but not necessarily sensitivities, but ditching the top 8 allergenic foods is a recommendation for eczema for years. Sarah actually cleared her own eczema with paleo Eczema is thought to be a barrier abnormality in the skin that is allowing bad things into the skin. "Leaky skin" Sarah reminds you not to feel shame about taking antibiotics, though frequent use can harm the gut microbiome. There's a link between gut health with skin health Key nutrients for skin barrier health are Retinoic acid (Vitamin A) and Vitamin D. Get those checked! The supplement with Vitamin D3 if below 30 and retest! Some 70% are deficient in Vitamin D and 57% are deficient in Vitamin A! Also, zinc is good for skin health Make sure you get protein, especially the amino acid Glycine (found in collagen and gelatin in good amounts! Try Vital Protein!), Arginine, and Glutamine Look at your diet to determine if your diet is sufficient for a healthy skin barrier. Make sure you're getting plenty of fruits and veggies as well. See if you can sneak in more nutrition into the diet (maybe ground organ meats into other ground meat) Stacy says to remind kids that elimination diet isn't necessarily forever. You may be able to reintroduce foods later on. And your child will get used to it, especially when they notice that eating certain things causes them issues. Sarah recommends a procedure to getting closer to elimination (Try Real Life Paleo!) and adding veggies and Omega-3s (from seafood, especially or fish oil) as you move towards it. Fish oil by itself can improve gut microbiome in only two weeks! Also, eat raw ferments like pickles and sauerkraut, kombucha, water kefir, etc. as well to get the big diversity of bacteria. There could be up to 650 strains in these foods as opposed to 20 strains in supplements! Remember: the live stuff, not the pasteurized. Yogurt might be good as well, but dairy is often linked to skin issues. Check into nightshades because that's also often a trigger (tomatoes, peppers, potatoes, etc.) Skin care products: Green Pastures Beauty Balm Coconut Oil Soothing Baby Oil from Beautycounter Baby line from Beautycounter Eczema Company oils and products, including Manuka honey Dragonfly Traditions Buffalo Gal Look into better cleaning products as well like detergents and other cleaners that will be gentler. Rate and Review us! Goodbye! Outro (53:07)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

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? Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 247: How Do I Weigh Quality and Budget in Dairy Products? Intro (0:00) News and Views (0:40) Welcome back everyone! Stacy has sold her house, for real, y'all! But now she has to buy a new one or else the family will be homeless! (Not really, but it can feel like that!) Hopefully, she'll get a new house soon! Meanwhile, Paleo Principles is almost done and turned in! Think of it as The Paleo Approach and The Paleo Approach Cookbook smashed together, but more about general paleo than autoimmune. Get it in September! Sarah is just going to Just Keep Swimming until she's done! And maybe Just Survive Somehow (CW: clips are from The Walking Dead) as well Sarah is also going to record her own abridged audiobook! How cool is that! Stacy recommends the audiobook for Liz Wolfe's Eat the Yolks. Stacy's Pukka Cinnamon Licorice Tea! Today's show and question is about weighing quality and budget. How do you choose between them? Question (11:24): "I have a question about dairy- I follow AIP and have been able to reintroduce some foods. One of them is butter. Living in Canada we unfortunately don't have access to grass fed butter as readily as the US. This means that it is very hard to find any grassfed butter or dairy products and when I do, at a rare specialty health food store, grass fed dairy products are VERY expensive and very much out of our budget, even though we have set a large budget for high quality, nutrient dense foods. I have been eating butter regularly since being pregnant, and only buy Canada Grade A quality butter with cream and sea salt as the ingredients. I tolerate this well and seem to be craving this throughout my recent pregnancy. Is consuming this butter still a wise choice? In terms of other dairy products that I would like to eventually try and reintroduce what should I look for? Especially when grassfed is not an option...do the same principles apply in terms of grassfed vs conventional beef? Should I be purchasing homogenized or skim milk for my husband who does well with dairy? Should we aim to consume dairy on a less frequent basis and buy the more expensive cheeses (still not perfect or grassfed) from the deli section of the grocery store that have less added ingredients, rather than the classics large brick of brand name cheese? Any information would be greatly appreciated!!" Remember: Paleo isn't a religion. Focus on anti-inflammatory foods that are high quality and nutrition. If you're adding these kinds of periphery foods, it's you won't be kicked from the club if you don't eat grass-fed dairy. Do what works best for you. Look into local farmers in your area if possible and get a relationship with a direct source. Sarah says that many cattle in this area of Canada are pastured, but are supplemented with grains. So they're better than grain fed, but not entirely grass-fed. Dairy is a food you need to weigh if it works for you. It's a good source of vitamins and minerals, and great fats. But it's much better if it's pastured because the good stuff is in the fat. Sensitivity to milk is high. For instance, the occurrence of lactose intolerance can be as high as 90% in some populations of people of Asian or African descent. Allergy rate is 4-6%. They tested people with IBS symptoms and found that many people found relief when they eliminated dairy. Intolerance to dairy is super high! People are always talking about foods as yes or no foods, but sometimes there is a maybe food. This is where individuality comes in. Some people will tolerate something like dairy better than others. For example, Sarah and her family don't eat dairy hardly at all because they don't tolerate it well, but Stacy does eat it. Sarah recommends not drinking skim. You won't get the value that comes from the milk fat! So if you are happy with how well you tolerate dairy, then don't feel guilty about it! Stacy wants you to make a distinction between foods that make you feel good and foods that don't make you feel too terrible. For example, Stacy figured out why she thought she couldn't eat eggs: because she was eating them alone and her lack of gallbladder made it hard for her to eat that much fat with nothing else. Take an appraisal of your diet like Stacy does. Figure out what's making you feel your best! Then eat that. You will tolerate things better if you are eating a nutrient dense diet, with vegetables and ample sleep and low stress. Everything works together and if things fall apart, you will start reacting to more things! Paleo doesn't have to break the bank. Making just the basic choices will get you so far, even if you can't do grass-fed, organic, etc. "Don't Let Perfection Be the Enemy of Good." - Robb Wolf Figure out what will work best for you AND how you can fit that into your life. And remember: no one is perfect. Rate and Review us! Goodbye! Outro (39:05)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 245: Izabella Wentz and Thyroid Medications Intro (0:00) News and Views (0:40) Sarah and her kids went to her local March for Science! Sarah feels passionate about her adopted home and about science, so this was a perfect event for her! Check out her Instagram for her pictures! Stacy hasn't done any marches with her kids, but loves going into DC and talking about the history in the city Stacy, meanwhile, sold her house, but unfortunately the buyers backed out and it was very disappointing. Our guest is Izabella Wentz, the Thyroid Pharmacist! (7:21) Izabella is the "Thyroid Queen", a professional pharmacist who has developing a ton of resources for people with thyroid conditions Sarah was in her documentary The Thyroid Secret recently. She has a new book called The Hashimoto's Protocol, a holistic, functional medicine look at treating and living with Hashimoto's Izabella is very interested in helping people find relief from thyroid issues and reverse their damage. Sarah remembers being frustrated that even after diagnosis, she might have to tinker for years to get the best lifestyle for her disease. Sarah, Stacy and Izabella all remind you that medication isn't failure. In fact even for early stage Hashimoto's early hormone medications can help preserve the thyroid and improve health Izabella wants you to put everything in your "Toolshed of Healing" including medication. Synthroid is the most prescribed Thyroid hormone medication. It is T4 medication, which is supposed to be converted to the more active T3. But that doesn't always happen that way. Doctors say 90% of patients see improvement with Synthroid, but Izabella says that only 20% see great relief with only T4 medication. She recommends a T3 medication as well. There are two main thyroid hormones, T3 and T4 Izabella thinks people with Hashi's often can't convert T4 to T3 and thus recommends getting a compounded thyroid medication with both hormones in a bioidentical (a ratio that is similar to the body's) ratio. Find a compounding pharmacist that is accredited by the Profession Compounding Centers of America. The other option is desiccated thyroid hormones, or hormones that come from animal sources Sarah asks what someone should do if they only have access to a regular medical endocrinologist without success. Izabella says to check to see if you are underdosed. They're on the borderline of hypothyroidism, but not optimal (optimal TSH is between .5 and 2) Check into T3 and T4 levels. If your T4 is on the high side and your T3 is on the low side, you're still not converting well. Some endocrinologists are hesitant to prescribe T3, so if your TSH is fine but you're still not doing well, tell your doctor your symptoms and suggest T3 supplementation. If they're not prone to prescribing T3, maybe get a second opinion. Ask your compounding pharmacist. Izabella has an article on why doctors don't like to prescribe T3. It's because it used to be used on people with normal thyroids with amphetamines to lose weight. Which isn't healthy! It would induce hypothyroidism, heart issues and mania. Thyroid medications are "Goldilocks" medications. You dose in micrograms, not milligrams. You need not too much and not too little. Sarah says that you have be patient with medication. Wait a while after changing before testing again. On average it takes 2 years to get the right therapeutic dose. And doctors start very low. Izabella tests every 4 weeks and increasing very slowly. Target is TSH levels between .5 and 2. Symptom changes between dose changes are super important. You have to ask the right questions Izabella tests more frequently when a medication is changed or if they have had a thyroidectomy And when taking T3, test before you take your medication or you will look abnormal. Sarah finds you can't predict a therapeutic dose based on initial test levels. If you're dose isn't right, symptoms to look for: tangled, thinning hair and eyebrows, face puffy, brain fog, memory loss, sadness, fatigue, colder than average person, improper sweating, struggling with weight, joint pain, GI symtoms, heavy periods or carpal tunnel. Symptoms of hyperthroidism: excessive sweating, heart palpitations, insomnia, unintentional weight loss, scant periods, overheating, or very irritable. If you have Hasimoto's Thyroiditis, check out The Hashimoto's Protocol to help you take control of your life and teach you how to manage your body. Izabella wants you to be an empowered patient: know what you can do on your own and what role you doctor can do for you. She recommends a functional medicine doctor. Ask: Does your doctor prescribe compounded medications or natural desiccated thyroid? Does he or she prescribe low dosages of Naltraxone? Does he or she order adrenal saliva testing? Does he or she have an account with functional medicine lab companies? Check out Izabella at ThyroidPharmacist.com Rate and Review us! Goodbye! Outro (39:05)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

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. Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 244: Robb Wolf and Where Is Paleo Going? Intro (0:00) (You can skip to Robb's interview at 4:41!) News and Views (0:40) Robb Wolf is our guest again! Don't forget to get his new book, Wired to Eat! We really recommend it! It's a book that is pushing the conversation forward, not rehashing the same points. This week is about upcoming issues in the paleo movement that we should be discussing more among paleo thought leaders. Robb Wolf is our guest! (4:41) Thanks, Robb, for giving us so much of your time! We're talking about the future of the paleo movement! Small topic. Sarah points out that the mainstream is embracing some paleo ideas like more vegetables, seafood, Omega-3, organic, seasonal, and grass-fed. Meanwhile, paleo is looking on its fringes and seeing if foods like rice, lentils, beans, and dairy could work for individuals. Sarah asks where these two directions will converge. Robb compares different diet systems to different operating systems in a computer. You try on different systems to see if they work best for you. The internet gives you a ton of information and feedback on what healthy diets could be and the best ideas rise to the top. Robb says that the health crisis of obesity and diabetes is an existential threat and soon all of our GDP could be devoted to health care. Corporate interest are invested in the health systems devoted to allowing highly palatable food unhealthy food into the system, but even they are beginning to see the issues upcoming. The culture is beginning to call BS on the selling of unhealth to people. Unfortunately, there's a push for "Planet of the Vegans" model under the banner of sustainability Robb is working on combating this meme next because veganism isn't necessarily the most sustainable. He favors the views of people like Joel Salatin (who wrote the forward to Beyond Bacon!) and Allan Savory who advocate for a grass-fed meat approach to sustainability We're either going to ignore our food supply, health and environmental issues or confront them. And if we don't come up with a solution, the future is going to look pretty bleak. Sarah thinks that the sustainability argument against paleo is a worthy and interesting conversation to have. How can we do this? Sarah advocates insect protein, for example. Robb says the many people find health relief from paleo, then look up and see how they can help the world Robb recommends Dan Carlin (Matt, too!) and relates his analysis that in older days people on all sides of the political spectrum would read the same texts and have different perspectives on them. These days, people only read and listen to their own side, causing the debates to no longer have the basic foundations that solutions can be based on. Robb feels that a grasp of thermodynamics, economics, and evolution will give you a very deep insight into how the world works. For example, you can ask what ethanol farmers use in their tractors. Gas or diesel because ethanol is not an efficient source of energy. Our next challenge is going to be thinking deeply about how the world works and works efficiently, and make them as interesting as workouts and gluten-free pizza Sarah says that our biggest problem is that so many people are not scientifically literate. Not just knowing what the science says, but how to read it for yourself. Part of the success of paleo is that we have so many "science translators". Robb says we're not in any danger of losing our jobs because we've solved our problems. While he's seen paleo make strides in 15 years that he didn't expect in his lifetime, there's still a ton of work to do! Sarah says that the fractures in the paleo movement are both helpful for having debates of interesting issues, but also lead to bickering about nonsense. Robb praises modern medicine as being nearly miraculous in healing trauma and acute illnesses, but terrible in chronic degenerative disease. He would like to reorient it to preventative medicine in a much more effective way. As part of intake questions, ask about lifestyle issues so they can be addresses and corrected as well. We may be moving in that direction. Doctors at the Mayo clinic are teaching functional medicine. Sarah loves functional medicine because she says it is focused on preventing illnesses or treating preemptively. Robb references the Cleveland Clinic functional medicine program and Chris Kesser's Kresser Institute ADAPT program as signs that we're moving in the correct direction Robb believes that the marketplace of ideas will lead to the best practices winning out. Hopefully the natural ideas of eating less, moving more will take hold. It's hard to take the ideas of moderation seriously when all these corporate interests are trying to convince you to indulge. Robb's wife is awesome and he wants you to know that. Robb also recommends checking out the Savory Institute and Allan Savory's TED Talk. He thinks this is the solution to our sustainability issues. Stacy recommends finding a local meat share in your area to get involved in grass fed meat! Thank you Robb for joining us! Read his newest book Wired to Eat right now! See Robb, Sarah, and Nikki at Paleo F(x)! Rate and Review us! Goodbye! Outro (39:05)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 243: How Are You Wired to Eat with Robb Wolf In this episode, Stacy and Sarah invite Robb Wolf on to talk about his new book Wired to Eat! Click the picture above to be taken to iTunes or download and listen by clicking the PodBean Player below If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 243: How Are You Wired to Eat with Robb Wolf Intro (0:00) (You can skip to Robb's interview at 12:40!) News and Views (0:40) Sarah and her family opted for an "explore your city" approach to Spring Break. Their goal was to do 2 new things around Atlanta. They went to a park with a creek they've never explored—and found a super scary snake! Then, she and her daughters went on a nearly 6-mile hike around a local "mountain." Sarah was really impressed with how her daughters held their own during their 4-hour adventure. She did bribe them with a gluten-free and dairy-free sandwich cookie during the last 1.5 miles, but overall they did well on double or triple their usual hiking distance! Sarah's daughters are now really into hiking. It makes her feel like she did something great as a parent! Meanwhile, Stacy's kids will be cleaning during Spring Break to get their house ready to sell! Stacy's family has been getting creative in their kitchen since they're trying to keep it clean. They're finding lots of interesting options like salads that they normally wouldn't eat much. You can find some of Stacy's lunch box and dinner creations at @RealEverythingBlog and the #nocookpaleo hashtag. Stacy is looking forward to selling the house! Robb Wolf Intro(11:20) Robb has been an important voice in the Paleo community for years. Sarah says his new book, Wired to Eat, is going to advance the conversation on Paleo nutrition and provide useful tools for everyone in the community He blogs at https://robbwolf.com/ and his first book, The Paleo Solution, is available online and in stores everywhere. Find Wired to Eat here and The Paleo Diet Solution here. They come highly recommended Robb Wolf Joins the Show (12:40) Stacy and Sarah are super excited that Robb is back on the show! Robb's site is RobbWolf.com When Robb moved to Reno 5 or 6 years ago, he became involved with a medical clinic that had just finished a large scale, 2-year pilot study with Reno PD and Fire Department. The changes when they put first responders on a Paleo Diet saved the City of Reno $22 million with a 33-1 return on investment. New scientific information is going to continue to validate findings like these. Robb realized "this stuff really works, I'm not a crazy person." At the same time, Paleo has become dogmatic. Robb says this is understandable because people see such amazing results, but it's off-putting for the media, public at large and especially mainstream medicine. "Brain evolution, the determinates of food choice, and the omnivore's dilemma," one of the papers that inspired Robb's new book Our food choices are driven by a desire to consume more calories than we expend, so eating is regulated by one of the deepest, most ancient parts of the brain. Really powerful triggers are woven into that process. Since we now live in a time of "infinite food options," we shouldn't be surprised that it's difficult to make good choices. This paper made a case that "it's not your fault." Personalized Nutrition by Prediction of Glycemic Response A groundbreaking study that showed completely individualized responses to certain carbohydrates. For instance, one person might have a normal blood sugar response with a cookie and elevated blood sugar response with a banana, while another person might find the opposite. With healthy blood sugar levels, researchers saw healthy gut microbiota, and vice versa. Robb realized this was an important story to tell, especially couched in the context that struggling with dietary and lifestyle change is not our fault. Personalized nutrition made a strong case that although we need to start with general Paleo principles, the "one size fits all" approaches only meet the needs of certain people. Stacy says some people get caught up in their own approach and forget about individualized, flexible approaches that make significant change possible—where "perfection isn't the enemy of the good." She sees this as a way to encourage people to find a more personalized template that might make them want to try Paleo without giving up some less-damaging, favorite foods. Robb compares the appeal of social media to the hyper palatability of potato chips, which are designed to appeal to our neurology in the same way. Sea Salt and Vinegar potato chips are an example of this type of engineered food. Modern dietetics are still in complete denial that evolutionary models can help us, so the gatekeepers aren't doing us any favors. Sarah's history of obesity and binge eating means adopting a Paleo diet didn't completely heal her relationship with food. She still struggles with portion control and intuitive eating doesn't work for her. Researchers now think engaging with hyper palatable foods regularly contributes to the problem of binge eating. It's more complicated than just cutting everything out! In Wired to Eat, Robb shares concrete strategies for identifying trigger foods The 7-Day Carb Test The book shares a 30-day Paleo Reset to support a healthy blood sugar response. Afterward, the 7-Day Carb Test helps you understand where you are on the insulin sensitivity spectrum. It involves testing blood sugar response to 50 g of several different types of carbs (gluten-free like white rice, corn tortillas, white potatoes) after they are eaten alone at breakfast. Robb's ideal measure is under 115 mg/dl after 2 hours. If a carb spikes the blood sugar too much, it makes sense to avoid, limit or keep the food in the post-workout period. Robb has seen surprising results to these tests, possibly mediated by an immunogenic response to certain foods. Researchers from the "Personalized Nutrition" study mentioned above told Robb they didn't test for immunogenic responses in this study, but they suspect this was a factor in surprising responses found in their study, like a poor reaction to hummus. We've long thought high and low glycemic load foods were the key to managing blood sugar, but there's more to the story thanks to these immunogenic results. These responses are tricky because they don't fit cleanly into the mold of either allergy or immune responses. Stacy notes that many people don't believe that food affects their health, and she hopes Robb's work leads to profound results. Robb says blood glucose control helps manage our gut micro biome too, making it a very affective control on our health. Pre-agricultural people given blood glucose tolerance tests have fabulous glucose tolerance. This is the basis for Robb's upper level, 115 mg/dl. Sarah had gestational diabetes during her first pregnancy, and the levels were much higher than this upper level. What her doctors accepted was much higher than what she thinks is ideal now. Robb was very generous with his time, so he will be joining us to talk about a completely different topic soon! Rate and Review us! Goodbye! Outro (51:20)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 242: Children and Food Intolerances In this episode, Stacy and Sarah talk about food intolerance and babies. How can you tell if your baby is sensitive to something and how do you introduce his or her first foods? Click the picture above to be taken to iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 242: Children and Food Intolerances Intro (0:00) News and Views (0:40) Sarah is done with Crossfit Open! Let's celebrate! All of the workouts were difficult, but especially the last one with thrusters and double-unders But she was able to manage her workout well and completed 9 rounds! Managing your exertion is important! There is a immune system depression that comes from exercising too hard! Protect your health. Sarah tailors her level of exercise to how she's feeling and how stressed she is to preserve her health. She also loves the Oura Ring as a tool to manage her exercise. It gives you great accurate data on sleep and other wellness markers. She uses this data to determine how hard to workout with the Readiness score Today we're following up last weeks podcast with this show about First Foods! Alexa asks: "Hi ladies! Thank you so much for all your work over the past few years. I've been listening to the podcast since the beginning and love your books! I am wondering how to approach feeding my daughter solids when I have a number of food intolerances. I get an arthritis type reaction from nightshades, almonds, eggs, dairy, and gluten. My husband has celiac disease. I understand how to give one food at a time and wait to see if there is any reaction but I'm concerned about whether or not I would detect a reaction. For me, when I eat those foods I don't instantly break out or flare up. My husbands gluten reactions aren't instant either. Is it safe to assume if there isn't a skin reaction or noticeable digestive discomfort that a food is okay? How much of a connection is there between a parents intolerances and their child's? Is it a high or low likelihood that I have passed these on to my daughter? My family, who are wheat farmers, voiced concerns that by not introducing her to gluten and dairy soon that I may be setting her up for an increased likelihood of reactions. What are your thoughts on how to proceed with this? Thank you for your tremendous wisdom!" (15:08) When people express concerns, remember: it's because they care. Explain to them that you are avoiding because of husbands condition and that there is no nutrition in wheat that can't be found in other foods. That there is serious consequences to celiac sufferers continuing to eat gluten There are great changes in digestion as a baby grows and at about 6 months they tend to be ready for food. Introduce foods one at a time every 4-7 days and look for reactions on the skin, in the digestion and in the mood For intolerances, look for any GI symptoms, reduced energy or fatigue, pika, trouble sleeping, headaches, mucus production, coughing, muscle soreness, skin issues, pink bumps, dry nails and hair, and irritability. Look for anything unusual in your baby and see if you can link it to new food. Yes, this can be difficult! Err on the side of caution. Stacy started with chicken liver as a first food because of advice from the internet. Don't shy away from meat! The protein in meat is easier to digest that the protein in vegetables. Breastmilk is high in fat, even saturated fat. Meat is much closer to that than fruits and vegetables. Try adding fat to your baby's foods too. Even if something is a recommended food, it's not necessarily completely safe. Even bananas can cause a reaction! Sarah's daughter had a bad reaction to gluten and was significantly constipated as a baby. In hindsight, she did notice that the introduction of wheat corresponded to the constipation Her other daughter had sleep apnea from dairy and gluten and it was hard to link it to the food. Special guest next week! Holy cats! Rate and Review us! Goodbye! Outro (35:58)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Stacy and answer a reader question about creating or preventing allergies when introducing foods to children. Click here to listen in iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 241: Can You Create or Prevent a Food Allergy?       Intro (0:00)       News and Views (0:40)       Hello, listeners!       Stacy got a special gift from Sarah and Vital Proteins!       Sarah talks about her collaborative effort with Vital Proteins to create Dr. Sarah Ballantyne’s Collagen Veggie Blend.       Sarah and Stacy share what they like to add to make a Collagen Veggie Blend smoothies       Stacy talks about her experience so far with trying to give up coffee.       Stacy puts out a no-coffee challenge to all the listeners.       Sarah talks a little about filming with Micky and Angie from Autoimmune Wellness, last week, for the AIP Certified Coach practitioners program that will be launching later this year.       Sarah dishes on the break down of the price of Collagen Veggie Blend vs making your own.       Brooke asks: "My question is for my baby daughter, who turned one yesterday. Today we had her 12 month check up with our pediatrician who has a standard American medical practice and the pediatrician was more than a little hesitant to put her stamp of approval on my daughter's diet. Besides transitioning to formula around 6 months, my daughter has had only Paleo-compliant foods via baby led weaning. Her meals consist of grass-fed meats, wild seafood, pastured eggs, all the fruits and veggies, healthy doses of healthy fats like EVOO, avocado, ghee, coconut milk, almond milks and flours, etc. My pediatrician advised me that I needed to introduce cow's milk, grains (including gluten grains) and legumes (including peanuts) into my daughter's diet as soon as possible, to avoid CREATING possible food allergies. Her reasoning behind this advice is the new study (source...?) that was recently released about introducing kids to peanuts early to avoid severe peanut allergies later. My question is, do I need to do this? I thought one was born with food allergies, and cannot be created from abstaining from a certain food. Also, what are the nutritional benefits, if any, in giving my daughter these foods that could have potential inflammatory reactions? My doctor seemed to be mostly concerned with calcium, iron, Vit D and B12. Both my husband and I are gluten and dairy intolerant, so can I assume our offspring will be too, at some point in her life? If you could address the issue of food allergies in young children and whether we can create or prevent certain allergies by introducing/abstaining from certain foods at a certain age, I'd greatly appreciate it! Love to hear your thoughts on the recent peanut allergy study, too!" (18:14)       New Peanut Allergy Study, Stacy gives her thoughts on the study and talks about her own experience with her kids.       Sarah talks about immune tolerance and more on the different ways the immune system reacts.       Stacy and Sarah talked last week with Dr. Terry Walhs on why it's important to look at these studies and not dismiss the science because it's not in line with personal beliefs. Use it as an opportunity to take a deeper look at a topic.       Sarah talks about a gluten study that had a similar idea, and points out that many of the babies in that were still being breast fed. Breast feeding can create a healthy gut microbiome, and that can mediate allergic reactions.       Not enough scientific evidence to strongly support either side of this question. Her takeaways are to focus on nutrient density and supporting a healthy gut micobiome.       To the second part of the question, 'Any nutritional benefits to these foods?' NO! Grains, dairy, and legumes have no unique nutrients that you couldn't find in other whole foods.       Sarah suggests adding organ meats to the list of foods this family is already feeding their baby.       Stacy talks more of her experiences with her own kids and food choices.       Stacy and Sarah share about how they talk with their own children's doctors.       Rate and Review us! Goodbye!       Outro (49:41) Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 239: Dr. Terry Wahls Part 1 In this episode, Stacy and Sarah invite on Dr. Terry Wahls to discuss her research on multiple sclerosis improvements with a whole foods diet. Click the picture above to be taken to iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 239: Dr. Terry Wahls Part 1 Intro (0:00) News and Views (0:40) It's a special show today! We have Dr. Terry Wahls on! She's a real deal real foods hero who maintains her Multiple Sclerosis with a whole foods diet! She is the author of The Wahls Protocol and the upcoming The Wahls Protocol: Cooking for Life Sarah has been looking forward to talking with another scientist who can geek out on her science level. Yes, Stacy has reading glasses, but Matt is way into it so it's totally fine. Sarah was inspired in her paleo journey by seeing the Terry Wahls TedX talk. Dr. Terry Wahls is out guest (6:00) Terry recently was at the Nutritional Therapy Association conference in Vancouver Terry is not only advocating for a diet and lifestyle change, but is actually doing clinical trials to test it. In fact, if you have MS, you can join one of her studies. These kinds of studies are difficult to do, particularly because changing someone's diet isn't easy to double blind; you know if you're eating broccoli. Placebo effect is certain to be an issue. In the next Journal of the American College of Nutrition will be a study she ran using her original protocol and its effect on anxiety, depression and cognitive function and found significant improvement in 21 patients A previous study was published that actually featured a control group, though that control group kept doing the Wahls Protocol on their own. People on the diet reduced their fatigue symptoms and improved motor function over the control group. MS is a progressive autoimmune disease where the immune system attacks myelin, the insulating covers of nerve cells, and causes deterioration of nervous and brain function over time. Relapse and remitting MS has an up and down effect where sometimes you have long periods of time where the disease doesn't worsen, followed by periods of acute periods. But over time the symptoms will slowly worsen whether you are in remission or not. Because over a short duration study, Dr. Wahls didn't expect a significant improvement in motor function, so this was a surprise. Dr. Wahls is going to try to follow up with he study group after some amount of time to see if there was continued improvement. Sarah doesn't quite understand why people say paleo is hard because the motivation for her to continue is because of how amazing she was feeling. At the beginning of her study, Dr. Wahls study group were eating 1.5 servings of veggies per day 5 servings of grains, dairy and eggs per day. After a year, they were up to 8 servings of veggies and were mostly avoiding the no foods. Clearly these patients were seeing the results to be so compliant to the protocol! Only a few people went off the diet, one got Leukemia, another got divorced and couldn't follow. Sarah is very aware of how sensitive bodies are to foods and how obvious the changes can be. The commitment is still very much required. Having a "treat" after years on the protocol often leads to a relapse, and a typical doctor response is "see diet doesn't work!" Dr. Wahls says that the protocol is a great treatment, but relapsing on your diet is likely to lead to a relapse of your disease! Everyone can benefit from more veggies, but people are unlikely to change without a severe disease to manage. Dr. Wahls tries to translate to patients by asking "What is your life for?" and relating that to improved health from diet change. People would either be willing to be compliant or not ready yet. It's important not to add guilt if people aren't ready yet. Stacy remembers thinking that pretzels and Diet Coke were a good choice and being surprised when someone called her out. She wasn't ready to hear it yet. Part 2 coming next week! (35:02) If you want more from Dr. Wahls, check out her website and her books, The Wahls Protocol and the upcoming The Wahls Protocol: Cooking for Life And if you want to participate in her study and have MS, check out her site here. Rate and Review us! Goodbye! Outro (36:11)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 238: What's a FODMAP and Why Do Some People Avoid Them? In this episode, Stacy and Sarah talk about FODMAPs. What are they and why are some people avoiding them? And what can you eat that ISN'T high in FODMAPs? Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 238: What's a FODMAP and Why Do Some People Avoid Them? Intro (0:00) News and Views (0:40) Hello, listeners! It's Stacy's turn to be enthusiastic! We absolutely recommend The School for Good and Evil! Great tween/teen reader fantasy! Also awesome on Audible! Sarah's daughter read all of The Lord of the Rings in 9 days! That's absolute insanity! Can Sarah's daughter, 10, read The Hunger Games? You weigh in! Also recommended: His Dark Materials It's hard to find great books at her advanced reading level that are appropriate for her age level. Recommendations? Today's Topic: FODMAPs! Wendy asks: "I have been diagnosed with hypothyroidism, fibromyalgia & fructose malabsorption. I was eating a FODMAP diet for a few years before starting Paleo 14 months ago. I combined AIP & FODMAP 8 months ago, and while I have felt much better, I'm not symptom free and still often have stomach pain in the lower left abdomen.This pain seems to be more frequent lately. Have I missed something?" (11:09) FODMAPs are poorly absorbed short chain carbohydrates. The acronym stands for Fermentable Oligo-, Di-, and Monosaccharides, and Polyols. These are fructose carbohydrates and sugar alcohols. They are loved by bacteria, but not absorbed in the small intestines Beans are a typical FODMAP rich food, which is where the song comes from. Finian recited the rhyme. He didn't know it before now, but now won't stop saying it! FODMAPs feed the bacteria in your gut, leading to a bacteria bloom. That's why you get bloating, gas, and other GI problems. People with FODMAP issues typically have poor gut health, gut dysbiosis, or a genetic predisposition. Problems with FODMAPs can lead to small intestine bacterial overgrowth (SIBO). Low FODMAP diets have been used to treat IBS and SIBO successfully. But the science seems to indicate that this is just symptom management. The real issue is that FODMAP loving bacteria are actually good bacteria that we need. Just not too many! A low FODMAP diet could eventually lead to a poor gut microbiome diversity. The new recommendation is to follow the low FODMAP diet for 2-4 weeks. Afterwards, go with gut healing like veggies, low-inflammatory diets, broth, L-Glutamine, and seafood. Then, add back in FODMAPs to tolerance. It help grow back these great beneficial bacteria. If it's not going well, there could be further issues like infection or other disorders. See a doctor! Current knowledge indicates that no diet can cure SIBO and only medical intervention can cure it. See a doctor! If you need guidance, see Paleo Mom Consulting! Why are some veggies like garlic, onions, artichokes, all the brassicas, etc. on the FODMAP list? Well, they do contain a lot of fructans, which are fructose rich fibers like inulin Sugar alcohols or polyols are in apples, watermelon, cherries, mushrooms, stone fruits, avocados, etc. Katherine asks: "What are the best resources for following Paleo AND low FODMAP? I'm struggling big time on what the heck to eat and when I look for answers, I can't seem to find a combo of the two 'diets'. Only one or the other. Very frustrating. I'm hungry!" (27:38) In The Paleo Approach and The Paleo Approach Cookbook, everything is labeled with whether it is low FODMAP or substitutions or if it can't be low FODMAP because many autoimmune people have GI issues. Aglaee Jacob of Radicata Nutrition is the expert on this. Get her book Digestive Health with Real Food because she really knows how to navigate this issue! When you're paleo, many of the high FODMAP foods are already gone! Avoid the onion family, the cruciferous vegetables and things like squash. Further, you just have to play with dose! If you still have issues with FODMAPs after a 2-4 week intervention, it's time to call in the experts! One of the cool things about FODMAP issues, is that it's one of the conditions with GI health you can actually cure it! Bill from Primal Palate shared his story with FODMAPs here and here. There are components to the gut health issue: getting the digestive enzymes right, getting the bacteria right, and getting the healthy cells right. All of those things are helped with a nutrient dense, low inflammatory diet, reducing stress and getting sleep! When Sarah did her nutrient dense diet, she never even needed to limit her FODMAPs. That might even do it for you too! Rate and Review us! Goodbye! Outro (45:12)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 237: Self-Love, Self-Acceptance, Self-Respect In this episode, we update you on how Stacy has been since the last episode we did on her emotional and physical recovery. Plus, we talk about the emotional journey to health and how to learn to love yourself. Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 237: Self-Love, Self-Acceptance, Self-Respect Intro (0:00) News and Views (0:40) Stacy's going to greet the audience instead of Sarah on the show from now on! Sarah did 17.1 for the Crossfit Open! And she did the prescribed weight for the first time! 17.1 was: For time: 10 dumbbell snatches, 15 burpee box jump-overs, 20 dumbbell snatches, 15 burpee box jump-overs, 30 dumbbell snatches, 15 burpee box jump-overs, 40 dumbbell snatches, 15 burpee box jump-overs, 50 dumbbell snatches, 15 burpee box jump-overs Women use 35-lb. dumbbell and 20-in. box 20 minute time cap Doing it at the prescribed weight is a big accomplishment! It's the same as the elite athletes! Sarah's girls have been asking when Sarah is going to the games. Unfortunately, she is not that kind of athlete and doesn't have the muscles of Samantha Briggs. But Sarah believes in showing that hard work and consistency leads to success and that watching her Crossfit is helping teach that to her girls. Today's topic is Self-Love, Self-Acceptance, and Self-Respect Some people who listen can't do hard workouts, and some do hard workouts to punish themselves or to fit into a box in their heads. When we started Real Everything, we wanted to also talk about important emotional topics and not just food stuff. 18 months ago Stacy hurt her back and had to prematurely end, or at least put on indefinite hiatus, her StrongWoman career. It's been a long journey for her back since then. A little while ago, we had a show (Episode 204) on how Stacy became severely depressed after her injury and went on anti-depressants to help her. This show will serve as an update to that show from 8 months ago because Stacy is in a much more stable place. There are two aspects to a health journey: figuring out what to actually do to become healthy, and discovering an awareness and respect for yourself. People have a tendency to prioritize other tasks and other people first and not themselves. Going on a health journey often means confronting this fact and increasing your own priority level. Sarah says found herself when she found her health. Stacy had reached a health peak as a competitive athlete with a healthy diet and great happiness, and then felt herself torn back down due to a back injury. Dwelling on the reasons and the causes and feeling bad about yourself won't help you get to a positive, healthy place. When Stacy's brother-in-law died in December, Stacy was able to get over her last hump because she could put in perspective how she was in a great place in her life and her back was doing really well. Acceptance of her situation and acceptance of what she can and cannot change led to Stacy embracing her own journey. You know, a secular version of the Serenity Prayer. Most importantly, she learned to accept that she had gained weight since her injury due to no longer working out and taking a SSRI that has a weight gain side effect. Stacy felt a lot of shame about it. When you were an obese person, you often have a lot of feeling that never go away. You fear going back to being an invisible fat person that people aren't nice to. When Andrew died, she stopped thinking about these shameful thoughts because she realized it didn't matter what she weighed. Stacy encourages you to be accountable to how you treat yourself. Would you tolerate it if someone else talked about you the way you talk to yourself? Are you surrounding yourself with people that will love you unconditionally? This self-love has also improved her relationship. Her husband helped her in her darkest times and encouraged her when she started seeking help. Stacy has gained weight, and no she's not ashamed, won't go on weight watchers, and won't go back to being bulimic. She's just going to continue with what she knows will get her to health. Good diet, good nutrients, good sleep and good activity. Unfortunately, walking is the best physical activity for her right now and may or may not get better than that. And that's ok! Stacy on the show lately has been aware of different points in a health journey, which is why she's lately saying things like "you might not be ready for this step just yet" or "you might want to try a phased approach". Stacy is focusing on being happy, accepting and loving herself, and enjoying her life. Sarah wishes there was a way to come to a change in perspective without personal tragedy. (Yes there is a cat in the background here. It is Sarah's and it can't be removed from the audio!) What could you do to reach this point without that? Stacy says that one of the key steps was to buy clothes in her bigger size. Often people refuse to do this either as a punishment or because it means "accepting" that you're bigger and giving up on losing the weight. Stacy determined that no matter her weight gain, she deserved to be comfortable and that it didn't mean she would never lose weight again. She's now able to accept that she is the size she is right now and that's okay! Remember: being positive leads to more positivity. If you tell yourself that you are doing great, eventually you will feel like you're doing great! Sarah has always had trouble praising herself. She likens her own self-love practice to gratitude practice. Take time out of your day to allow yourself to feel gratitude towards yourself. "I'm grateful for my commitment to exercise because now my body is stronger." Be mindful not to fall into negative self-talk because it can spiral down and be harder to break out of. This, too, is a journey. You're not going to magically start loving yourself. Think about how to make this into a practice and a process. One of the things that motivated Stacy when Andrew died was a desire to be there and emotionally strong for Matt and the kids. If she was focusing on shallow, surface level stuff about herself, they wouldn't feel like they could lean on her for the support they needed. Stacy was motivated to go on antidepressants in part because it was something she needed to do for her marriage. And sometimes you need to take time to step away. Stacy gets her nails done every 10 days or so and takes that time to not think about problems at work or issues she has with herself or her life, but takes the time to focus on herself. Take home message: Once you accept yourself as you are, it becomes easy to move forward towards being your best self. (and live your best life. Thanks Oprah!) Thank you to our fans for supporting us for nearly five years (Episode 250 on June 2nd! Five Year Anniversary on July 28th)! So awesome! We love and appreciate all of you! Outro (45:12)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 236: Hemorrhoid Horror In this episode, Stacy and Sarah tackle hemorrhoids and what to do about them, much to Stacy's horror! Click the picture above to be taken to iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 236: Hemorrhoid Horror Intro (0:00) News and Views (0:40) This week is about poop and hemorrhoids! Stacy is THRILLED! Stacy just can't help but imagine people going through... situations when they ask these kind of questions. The signs of health in your digestion is very readily identifiable in your poop, but because people don't have anyone to talk to about it, they don't have much guidance on how to read these signs. Question from Cyndi (7:11): "Since you both took charge and spoke about POOP, I figured I would ask this FUN question! What do people who have AI do with PAINFUL internal hemorrhoids? I have had them now for 3 months (I ate some Tootsie Rolls at Thanksgiving) and have tried a variety of things to help them (AIP eating, epsom salt baths, FUN suppositories, ointments, creams, meditation, exercise, kombucha & finally started taking over the counter pain meds) but it's still hanging around. It's been like that family member who comes for the holidays and NEVER leaves! My sleep has been wonky during this time and I wake up around 4:30 am to have a BM with URGENCY & wicked pain! I saw a Gastro PA this week and they gave me Metamucil powder to use 2x a day and suppositories 2x a day (which I think makes it worse but why listen to me???). PA said "since they are internal, you may need to think about surgery." Sooooooo, what am I missing? Do I need to give myself more time to heal since I have always been super sensitive to anything related to my GUT and BUTT? I am seeing a Functional Med. Dr. Feb 2 and will bring this up with him as well, Thank you for your help and guidance!" Metamucil is Psyllium husk. It is a soluble fiber that is used to treat constipation. Some people are sensitive to it, see Sarah's post. When Stacy's kids get constipation, she increases fruits and vegetable and water in their diets. Fiber is key for regularity! She also says to eat predigested foods: cooked veggies, long braises, etc. When doctors recommend thing you don't usually eat, ask why they are recommending it. For example, she asks if apple juice and broth can be used in place of Pedialyte. What are hemmorhoids? An swollen or inflamed vein in the rectum or anus. Internal ones are much more of an issue because they are irritated more frequently and are harder to reach with pain relief creams and such. The cause is unknown, but is assumed to be a combination of constipation, poor vascular health, and inflammation. They are not life threatening and don't usually require surgery because they will go away after a few weeks. Usual recommendation is avoiding constipation with fiber, water, and stool softeners. Sarah loves Omega-3 fats, antioxidants, and Coenzyme Q10. Vegetables are the perfect food to fight this! Soluble fiber bulks stool and slows down digestion. Insoluble fiber speeds it up. So hemorroids probably need more insoluble fiber like leafy greens. But a balance of both is important. Also, a Squatty Potty or other stool stool would also help. Sitting at 90 degrees makes you "poop around a corner" while the squatting position unkinks the colon. See Sarah's review. For the pain and swelling, use witch hazel wipes. And if you have to have surgery, so be it. At least you solved your issue! Prunes and prune juices because of the polyols. They draw water into the colon, similar to magnesium supplements. Because people tend to be deficient in magnesium anyway, Sarah recommends magnesium supplements instead. Metamucil and psyllium husk may increase blockages, or exacerbate cancer. But, occasional use probably isn't an issue. Metamucil probably has a lot of extra junk in it as well. What about enemas? Sarah DOES NOT believe that there is anything but trouble in coffee enemas! See her post and just drink the coffee A regular Fleet enema is not an issue because it doesn't go too far up to affect gut bio diversity, but should be a regular thing you do. If you're using an enema once a week, seek further medical attention! Do not do an enema to "keep your belly flat". Come on! Glycerine suppositories are also ok once in a while. These are for people who want to avoid major constipation because constipation can be a SERIOUS issue! Pooping should be easy and enjoyable! If it's not, look for the culprit. Usually it's lack of fiber, nutrient deficiency, gut dysbiosis, lack of sleep, or hormone imbalance. You can work on all of these. If sleep is your issue, we recommend Go to Bed Stacy made it through a butt show! Wicked, you guys. Straight out of Mass! Be wicked smaht! Remember: we aren't doctors! If you have better advice, post it in the comments! Thank you for listening! Outro (36:52)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 235: Denise Minger and Extreme Diets In this episode, Stacy and Sarah invite Denise Minger, author of Death By Food Pyramid, on to talk about research she did on extremely high carb, extremely low fat diets and why they seem to help heal people with serious disease, contrary to conventional paleo wisdom. Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 235: Denise Minger and Extreme Diets Intro (0:00) News and Views (0:40) Our guest is Denise Minger of DeniseMinger.com! She's here to answer a specific question we received about a talk she did at AHS '14! He book Death By Food Pyramid is one of Sarah's favorites! See the podcast we did with her about it here. Question from Valerie: "first of all I'd like to thank you for what you're doing. Your show always puts a smile on my face and I am afraid of the day I will have caught up with all past episodes and will actually have to wait a week for the next one to come out. So I was ordering my InstantPot the other day when Amazon recommend I shall buy the book "The Starch Solution" by John McDougall. I got curious about it and did some research and it seems the diet is a paleo person's worst nightmare: Based solely on starches, whole grains, legumes, no fats allowed whatsoever, zero animal products. It promises weight loss (not hard to imagine, being on a totally bland diet), but also permanent reversal (as in healing) of diabetes and all sorts of health benefits. I also found a talk by Denise Minger ('lessons from the vegans', I think you might actually have mentioned it sometime) who confirms these findings. What's puzzling me is all the reports of people doing that diet talking about improved digestion, no blood sugar spikes (!) and I also found quite a few reports from Crohn's patients apparently being cured by it, although this is totally counter intuitive for anyone that has ever been on SCD or paleo. Can you think of any explanation for these miraculous cures?" Denise posted a post about this topic here. A study by Walter Kempner found that a super high sugar, super low fat diet had benefits for people with diabetes, multiple sclerosis, heart disease and other conditions. He was trying to help people with kidney failure. 96% carbohydrate and mostly white sugar, about 2000 calories. What came out of this came to be known as the Rice Diet Look at the end of these notes for OFFICIAL Denise Minger meme images. These benefit lasted even after they returned to a normal diet. Roy Swank found that people in mountains of Norway were eating a lot of land animal fats and had a relatively high incidence of multiple sclerosis while people eating mostly fish on the coast had a low incidence of MS. He put people with MS on a very low saturated fat diet for decades and found a lot of success with the people who stuck the closest to his diet. This doesn't seem to jibe with what we know of MS, particularly compared with people like Terry Wahls who eat much more fat. Nathan Pritikin worked on a plant-based, super low fat diet to reverse heart disease. With all this very thorough research that seems contradictory to the paleo model, it seemed to Denise like she needed to revise what she believed was true. Denise initially thought it was the low processed foods component with mainly whole foods focus that was the cause. But obviously the Kempner mostly refined sugar diet that doesn't apply. But it seems like these extreme diets have evidence that they can help you repair when you're sick, but not necessarily to prevent the disease in the first place! Denise found that most low fat diets call for 30% of calories from fat, while these extreme diets are under 10%. The really problematic diets are the refined grain diets with that 30% or more calories from fat that have the most disease promoting properties. Denise believes that this is because of the gut and how chylomicrons and endotoxins (lipopolysaccharides) work on these diets. Endotoxins are linked to a lot of modern diseases and are present the most in high saturated fat diets. Chylomicrons are lipoproteins in the gut that transport fat out to the rest of the body, but they will also bring endotoxins along with them. To reduce endotoxins in the blood, you can either eat this super low fat diet, or you can promote a healthy gut that doesn't produce a lot of endotoxins to begin with. For diabetes, saturated fat increases the secretion of insulin. This is why a sugar diet could improve diabetes. There could be a fat/carbohydrate interaction in some people that may make them more susceptible to blood sugar issues. It seems that these plant based diets are so adamant about super low fat: if you even eat a moderate amount of fat, the therapeutic effect goes away! Denise concludes that healthy people without these conditions shouldn't be worried about her research because these diets are for therapeutic effect and don't have evidence that they benefit people trying to prevent disease. Endotoxin is created by the cell walls of gram-negative bacteria. Gram-negative bacteria are sensitive to the fiber intake of the diet. Jeff Leach of the Human Food Project studies the human gut microbiome. Read his post Going Feral: My One-Year Journey to Acquire the Healthiest Gut Microbiome in the World (You Heard Me!) to get the story of him testing his own gut microbiome and figuring out what variables helped improve it. Endotoxin is highly inflammatory. It's how we get lab rats to develop disease and it is the cause of sepsis. Thanks to Denise for coming on the show on short notice! Go to DeniseMinger.com for everything about her! And read her book Death by Food Pyramid! Outro (43:18)   Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 234: Will I Have to Supplement Forever? In this episode, Stacy and Sarah talk about supplements and nutrient sufficiency. Will you have to take supplement pills forever or will you get to a point where you no longer have to? Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 234: Will I Have to Supplement Forever? Intro (0:00) News and Views (0:40) Sarah launched her own supplement with Vital Proteins! Introducing Dr. Sarah Ballantyne's Collagen Veggie Blend! Each serving has 3 servings of veggies, 1 serving of fruit, 6g of fiber and 20g of collagen protein! No emulsifiers or sweeteners and it's stirrable into hot and cold liquids! And it's currently discounted right now plus 10% off with free shipping everywhere on Vital Proteins with our code VPA-0626-97BR1-LYIQ! Go NOW! Infrared dried fruits and veggies preserve the nutrients, and make for a fine powder! This is the only way we can get this dissolving powder out of veggies! Act now and preorder because we WILL run out! Question from Lisa (13:10): "Hi Sarah and Stacy,I love your podcast! I am learning so much and always in a timely manner. Thank you for explaining things in a way that satisfies a curious mind! I came across the paleo lifestyle while doing some research after my dr recommended I go grain free when my HA1C reached 6.1 and in just a short time I am seeing positive results.My question is about supplements. I have been chronically low in ferritin and recently found that I am deficient in vitamin d as well. I have been paying more attention to my vitamin and mineral levels since following the AIP. I wonder, once I reach an optimal level of a vitamin/mineral do I need to stay at the amount of supplementation indefinitely? Also should I consistently retest the serum levels of vitamins/minerals I have been deficient in? I appreciate your time and look forward to your response. I am just going to begin reading The Paleo Approach so please forgive me if the answer is in there!" You will recheck your levels as you go through your journey and adjust accordingly. You may have to take it for a long time or you may not. Depends on many factors! For example, we supplement with Vitamin D more during the winter. Stacy had to take a lot of digestive supplements for a long time, but no longer depends on them, so you may be able to stop using eventually! Number one cause of nutrient deficiency is, obviously, a nutrient insufficient diet (imagine that!). 90% of Americans are deficient in some essential nutrient, including 75% deficient in Vitamin D and 73% deficient in zinc. Nutrient focused diets high in vegetables and seafood and organ meats will get you to nutrient sufficiency. Essential nutrients are ones will make you die if you don't have it, but there are also 1000s of non-essential nutrients that you still need for optimal function. There are other causes that might contribute to nutrient insufficiency, like poor gut bacteria that don't help you liberate all the nutrients you need, heathy gut lining, liver, and pancreas and enough stomach acid to break it down. Inflammatory Bowel disease, Celiac disease and other conditions will also affect your ability to obtain nutrients. If you have a condition that prevents you from absorbing nutrients, then "Molly, you in danger, girl." You can see signs of poor digestion in your stool. If there are particles of undigested food in there, then you probably have poor digestion and therefore poor nutrient absorption. Food allergies and intolerances can also be indication of a leaky gut and poor digestion Some nutrient deficiencies are hard to identify, so Sarah recommends getting your nutrients checked. Sarah had Spectracell Micronutrient Analysis done. She likes the way they test! Once you have the data, targeted (not multivitamin or guessing supplementation) is recommended with a doctor's supervision. Single supplements are better because they tend to be much more absorbable. Remember: deficiency is a problem, but so is overdosing. Copper and zinc toxicity, for example, are often caused by over supplementation. Adjust your dosage as you retest and adjust your diet to help yourself heal. If you get your diet in line, you may be able to stop supplementing, but you may still have to take them for a long time. Sarah and her whole family all supplement with Vitamin D. That's not a failure, that's not a problem. It just is the way it is for her. Supplements are a help, but they are not to be used in place of a good diet. Stacy and Sarah both recommend the Vital Proteins Liver Pills! Stacy has a MTHFR mutation, meaning she has an issue absorbing B complex vitamins. Stacy is on board with monthly Facebook live video podcasts! Get hyped! The Paleo View endorses looking in the toilet after you go. That's official. Outro (39:53)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 233: Birth Control, Autoimmune, and "Business Meetings" In this episode, Stacy and Sarah weigh the pros and cons of birth control and sex, particularly as they relate to autoimmune disease. Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 233: Birth Control, Autoimmune, and "Business Meetings" Intro (0:00) News and Views (0:40) Now it's Sarah's turn to be whiny sick! Oh well! We soldier on. This is a podcast about birth control and sex. As they say on This American Life, this episode acknowledges the existence of sex. We're asked this quite frequently and it's important for women to discuss these topics and get as much information as possible. Stacy had a tubal ligation after a difficult birth experience with Wesley, so this will be a refresher for her after 7 years of not worrying about it! We do recommend The Mick, starring Kaitlin Olson from It's Always Sunny in Philadelphia, but only for mature audiences. The show was in fact a debate in comedy form about the pros and cons of birth control and sex. Pretty fascinating! The debate has evolved and now we talk more about the drawbacks of hormonal birth control, and we have many more options. Question from Kayla (8:55): "Hi Ladies! First off, let me tell you that you both are amazing. I am not exaggerating when I say The Paleo View saved my life by introducing me to AIP. Thank you thank you thank you for all of the incredibly important work you do. With that said, I'd like to warn Stacy: This question acknowledges the existence of the - uhh - "horizontal hula". I am wondering if you can shed some light on IUDs for those of us with autoimmune disease. Here's the backstory: I went on the pill for purely birth-control reasons when I was 18 (my skin has always been great and I am the only woman in my family not to have endometriosis - woo woo!). Nothing but my bra size was impacted by the pill, but I went off of it after my duel Celiac/Hashimoto's diagnosis as part of my huge diet and lifestyle overhaul. While condoms were fine during the awful years surrounding my diagnoses (nothing like bone-on-bone hip pain, fatigue, and a giant bloated stomach to get you in the mood, right??), we were still stressed about an unplanned pregnancy every month because my period took about 9 months to come back after the pill (thanks for the ironic timing, lady-parts). Flash forward to now: My current AIP diet, paired with stress management, sleep, thyroid supplementation, and surgery/physical therapy for my gnarly hip arthritis, and let's just say my - errrrr - "sense of well-being" came roaring back to the appropriate 25-years-old-and-madly-in-love-with-my-handsome-boyfriend-of-8-years level. My G-rated question is this - do the benefits of having lots of awesome "business meetings" with multiple "satisfactions" and tons of snuggling (okay that one's not a euphemism) outweigh the negative effects of some localized inflammation and synthetic hormones?" We believe in self-experimentation here and that includes your IUD. Check to see how it works for you and make and educated decision. Remember that we are not doctors and going on and going off of medications should be done under the supervision of a doctor. Hormonal birth control uses hormones to trick your body into thinking it is pregnant and this will affect your autoimmune condition similarly. See Episode 232. Pregnancy doesn't surpress the immune system. It shifts from more antibody production and less inflammation. Th1 is surpressed and Th2 is driven. This is why some people see their autoimmune flare or go into remission during pregnancy or going on birth control. Th1 and Th2 balancing diets are pretty well debunked and will not help you. There have been studies on birth control and some autoimmune disease. You may be 1.5 to 2 times more likely to develop an autoimmune disease if you use birth control (including IUDs) and have genetic risk factors. If you have an autoimmune disease, you do have to do a cost/benefit analysis against how awesome good sex is. Sex releases Oxytocin which regulates the immune system and Prolactin, but not necessarily the release of endorphins. Prolactin stimulates inflammation in low doses, and suppresses in high doses. Orgasms releases high doses. Be vigilant of any changes and don't fool yourself if something isn't working for you. There are non hormonal birth control options. Like the copper IUD, though that increases the risk of tubal pregnancies. There are, of course, condoms, diaphragms, foams, and the sponge What do you use couples who use the rhythm method? Parents. And of course part of the decision has to be how disruptive would a pregnancy be at this time and what is your life situation? Let us know if you want us to do live videos on Facebook! We want to hear from you! Outro (41:09)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 232: When Do I Start When Life Won't Stop?! In this episode, Stacy and Sarah talk about how to handle starting a new way of eating when all you see are reasons it will be hard for you. Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 232: When Do I Start When Life Won't Stop?! Intro (0:00) News and Views (0:40) Stacy is back from her California vacation! Thank you to everyone for their suggestions! If you want to follow our trips and events, Instagram is still the best place! We especially recommend: Alcatraz (especially the night tour!) The Exploratorium (a cool interactive science museum!) Warner Brothers Studio Tour for Batman and Potter fans Monterey Bay Aquarium Mission Heirloom Our children did not believe that Southern California has droughts because it POURED while we were there. Now, we're totally exhausted, but recovering! Sarah recommends just jumping into the routine for jet lag We've been doing vitamin C, broth, and Vital Proteins Liver Pills And of course, the first time we check a bag, they lost it. But don't worry, we got it now. And Sarah is finishing off her book. Still! Soon Paleo Principles will be done! Sarah is very excited about her CrossFit Grace time recently. She's just been not pushing herself because of the other stresses in her life. When do most people start their diets? Tomorrow. People get overwhelmed by the task of change and don't jump in. But if they realized that there's just a learning curve, they'd be more willing. It takes time to readapt your strategies for situations like quick dinners, ready snacks, breakfasts, etc. Once you get over the hurdle and start to see results, it will begin to feel easier! Question from Suzie: "I am wanting to begin the AIP diet and do the 90 day elimination and take the diet seriously. The dilemma is that we are going to FIJI in March and also have a wedding celebration to attend in April. To add to this, we are thinking of trying to conceive again in June, July so that there will be around a 2.5 year gap between our children (also, we know that it can take a while to conceive/ carry the baby to full term). I am wanting your advice on when I should start the 90 day elimination with all of this in mind? Should I just do the more mellow diet approach that my naturopath has suggested if I am finding the other diet she suggested too hard until after the wedding in April? Will this give me enough time to do the AIP properly before trying to conceive. Can you do the elimination and reintroduction components of AIP while pregnant? I love listening to your podcast all the way from Australia! I would love to get an answer. Thank you!!!" (28:20) We do have a question on AIP when pregnant for episode 31 Have you gone Paleo yet? It's much more daunting to go from McD's to AIP than McD's to paleo! Just jump into the diet your health professional recommends. Work on setting it up from now until April so you can deal with the situations that arrive. It's better to not have that stress over your head. #SelfRespectisthenewSelfLove Work on all the techniques that will set you up for success. Only you can do it. Work hard for yourself! Pregnancy often causes autoimmune to either flare or go dormant because of immune system changes when a fetus is present. After pregnancy, the opposite usually happens. If you flare during pregnancy, use the AIP to stay healthy, but if you go into remission, take advantage of it! We absolutely love that you want to go strict for 90 days! But don't worry about your upcoming events. They will help you learn! Delaying is all in your head. There's no hard and fast rule of 90 days for AIP. We recommend waiting until you see improvements in your health before reintroductions so you will know what causes issues for you! Use the wedding as a challenge for yourself. There are many ways to take it. It could be a holiday from AIP, or an attempt to reintroduce, or as a way to learn to meet a challenge. This is similar to "I can't give up X so I won't go paleo". If that's the hang up, then don't give up that thing. And if you want to start but can't because of X, then don't do it for X! This is why Mark Sisson, who drinks mochas, has the 80/20 rule. Find the positive, find the hope. You'll be amazing on the other side! And don't beat yourself up if you make a choice you're not happy with or a mistake. It will not benefit you to get too upset. Just move forward and try again! Food doesn't judge you, so don't feel guilty! Thanks for listening! Outro (53:27)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 231: Are Those Potatoes?! In this episode, Sarah and Stacy discuss the pros and cons of eating the dreaded potato! Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 231: Are Those Potatoes?! Intro (0:00) News and Views (0:40) Stacy caught her first Ditto! So exciting Sarah has so many Dittos, though. Stacy is in California this week on vacation. We're recording ahead of time. Sarah is that person you know who's almost completed a Pokemon Go Pokedex. This week's episode is all about potatoes! Those most reviled of starchy carbs! Potatoes! (6:58) Potatoes are a very contentious topic in paleo! Chris Kresser approved of potatoes back in late 2010 thanks to research by Stephan Guyenet The Whole30 approved of potatoes in July of 2014 People who come from a low carb perspective, particularly those who come from Loren Cordain, tend to be angry about the inclusion of potatoes in paleo. In Paleo Principles, Sarah is breaking down foods into "Paleo Yes", "Paleo No" and "Paleo Maybe" Potatoes have been demonized as being "pure sugar" or the same as white bread Sarah says to find what you absolutely need to do the rest of the diet. If it's whipped cream, do it. Stacy loves her iSi Easy Whip Potatoes aren't empty. They have nutrition similar to other root vegetables. Potatoes have potassium, Vitamin C, Vitamin B6, Manganese, Magnesium, Vitamin B3, Vitamin B9, Phosphorous, Iron, and Copper plus a bunch of other trace minerals. Yes they have a high glycemic index, but you can lower it with other foods, such as with fat (butter on your potato perhaps)? Also, cooking and cooling will also break down the starches and lower glycemic response. You can lower it by about half with these tricks. Potatoes are nightshades and contain glycoalkaloids (these are the poisons which make nightshades a problem), which is why they aren't in the Autoimmune Protocol. But some varieties are higher in them than others Potatoes and other "potatoes" come from completely different groups. They're both tubers and look similar, but they're not nearly as related as, say, broccoli and Brussels sprouts Potatoes are much more closely related to tomatoes, peppers, and tobacco than either sweet potatoes or yams Glycoalkaloids are a saponin, which is a chemical that helps mix oil and water. They are toxic, and super high amounts (3-6 mg per kg of body weight) could kill you. Half of that is a toxic dose. Don't eat green potatoes, those have higher amounts of glycoalkaloids. But a super super large amount of ripe potatoes could be toxic too. Eat a variety of root veggies! Not only potatoes are tasty! Some scientists believe that all these potatoes in the diet are a cause of all the chronic illnesses lately. It's probably more complicated, but an interesting thought. Glycoalkoloids damage the gut, enter the bloodstream and cause inflammation. Potatoes are tested for safety. The limit is 20 mg glycoalkaloids per 100 g of potato (one small potato). You'd have to eat about 50 pounds of Russets to get a fatal dose Lenape potatoes are very high in toxic chemicals, and have been known to make people sick easily. Other foreign cultivars have thousands of times more toxic chemicals than American grocery store varieties. Most of the glycoalkaloids are in the peel and just below the peel, so peeling will safeguard you from it. Microwaving actually works better at getting rid of the toxicity than other cooking methods. (Microwaves are cool. See this podcast and this post.) There are reasons to eat them, and reasons not to. But don't lump them in with white sugar or anything because they are different! See Sarah's post on potatoes, including a chart of potato cultivars and their toxicity! People doing introductions from Autoimmune often find that potatoes are okay since peeling gets rid of most of the toxicity A lot of different things go into whether a particular food is right for you or not. And some "paleo foods" might not work for you. Don't get caught up in the lists and the rules and figure out what actually helps you to be healthy and what doesn't. It's a good idea to peel potatoes, but if you're not getting ill from them, definitely eat them for their nutritional content! Replacement starches: green plantain, white or purple sweet potatoes, parsnips, boniata root (Thanks Russ!), squash, cassava, taro root, lotus, turnips, rutabaga Mix up your root veggies! If you eat seasonally, you'll always be rotating what you eat! Outro (50:49)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 230: Hopeless With Hashimoto's In this episode, Stacy and Sarah discuss a question by someone who feels like they've exhausted all their resources. Click the picture above to be taken to iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 230: Hopeless With Hashimoto's Intro (0:00) News and Views (0:40) We're recording ahead of time because Stacy and family are going on vacation to California! Finn is so excited, but we're tempering his expectations of air travel fun. Sarah's been traveling with her kids for years and they're still excited. Pokemon Go is apparently the real prize in California, because "they have the best pokemon!" This is a sad show, but we encourage you to accept and embrace your feelings because they are all ok Having an outlet, like our blogs, is a great way to heal. We hope that this show is an outlet for our question writer. So much of paleo is astounding success stories, but that is not going to be the case for everyone. If you aren't seeing success, it can be demoralizing to see these miracle recoveries. Not everyone will see overnight success, and not everyone has a simple case for recovery. They road is often hard. We remember the people who had great weight loss success, and how it made us feel worse about ourselves. We want to encourage you to not ever give up! Hope is still possible. We hope for you! Larissa asks (10:09): "This email is a shot in the dark, but I figured I have nothing to lose. I have hashimoto's and have never had classic hypothyroid symptoms, however my labs indicate subclinical hypothyroidism. Every time I try to take thyroid hormone replacement I get extremely sick with what seem like possibly an autoimmune response: flu like symptoms including chills, feeling feverish (no fever), extreme fatigue, general malaise, nausea, mood/mental changes, inflammation, heart palpitations, swollen thyroid. When I stay on the medication long enough I eventually get hyperthyroid symptoms as well, although my labs always show subclinical hypothyroidism even on medication. Usually when I come off of medication I eventually feel better again, however this last time I have not gotten better and in fact gotten worse with all over body aches, digestive problems, thyroid enlargement like I've never experienced before, panic attacks, respiratory problems. It's been almost 4 months. I've tried almost every type of thyroid medication. I've seen GPs, naturopaths, integrative doctors, ob-gyns, endocrinologists, reproductive endocrinologists, and internists. I've done countless research, AIP diet, and supplements. It's been years.The reason I am pursuing this so aggressively is A) that I have very little quality of life, I can barely do anything and B) I would like to get pregnant in the near future, which may require me to be on thyroid medication. It's come to the point where it seems I've come to the end of the knowledge of all of the doctors I've seen. Because of your background in medical research, I was wondering: is it possible to hire someone in medical research (I would guess in immunology) to look into an individual case? I live in Canada (Toronto). It's the only thing I think of at this point, but I realize it may be totally ridiculous. I'd be very curious to know your thoughts on this." Larissa is doing everything she can think of and everything we would normally recommend. This health condition, of course, causes her a lot of stress, which often exacerbates health issues, particularly autoimmune issues. Suggestions for destressing include sensory deprivation, yoga, walking, etc. Also make sure you're adding in the nutrient dense foods like liver, etc. Sometimes your genetic disposition or experience causes these things and it takes a long time to work out. Sarah found in researching The Paleo Approach that more than 50% of people diagnosed with life threatening autoimmune diseases were first labeled as hypochondriacs. A medical researcher cannot legally look at your chart and attempt to diagnose you or give medical advice. Sometimes a doctor will consult with someone who will research. Sarah says to find a functional medicine specialist A good practitioner looks at both numbers and symptoms. Sarah has a friend who gets hyperthyroid symptoms when her numbers are in the low end of "normal" Maybe Larissa just does better with lower thyroid numbers Sarah suggests checking iodine levels. And iodine supplements might be a problem Maybe try a compounding pharmacist to get a different kind of medication. Look into pituitary gland function. See if you might have Grave's Disease instead because it is typified by thyroid function going up and down. And of course, stress, sleep, nutrient sufficiency, adrenal gland function and sex hormones all lead into thyroid function. Wait times are hard in Canada, as you have to get a primary care doctor to refer you to a specialist like an HMO in America. Larissa is being her own advocate and isn't giving up. That's the most important thing and makes her a hero! Even though it's frustrating and discouraging, fight on for yourself! Stacy remembers when Sarah sat her down to talk about how much stress was hurting her. Everyone needs to find the light and find the positivity and ridding yourself of stress. It will benefit everyone! Depression and stress are a problem! See Stacy's show about her depression for more. Research stress relieving activities. They really help! Inefficient digestion can cause you not to be able to get the nutrients you need. See a doctor about whether you need digestive support. Sleep quality is usually an issue for people with autoimmune conditions, rather than quantity. And Sarah does have a consulting company with health professionals that can look into your case. Our hearts go out to you, Larissa! Good luck! Outro (32:39)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 229: Fermentation Questions In this episode, Stacy and Sarah tackle questions about fermentation. They discuss both how to ferment foods, and why you ought to be eating them. Click the picture above to be taken to iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 229: Fermentation Questions Intro (0:00) News and Views (0:40) Happy New Year! Sarah is working on finishing Paleo Principles. Almost done! Stacy is coming back from her bereavement leave and answering her mail. Thanks for all the California suggestions! We're going on the Warner Brothers Studio tour to see the Batmobiles and Sorting Hat! And we're going to Pismo Beach for ATVs and whale watching! It's pretty cool how you all know so much about us and can help us find the cool stuff! Sandra Lee asks (9:23): "Sarah and Stacy, I love the podcast, and appreciate how down to earth and real you are about life, family, sleep, food, all of it. I never miss an episode. I frequently recommend you, the podcast, and your books to friends and family. I've been making fermented vegetables for years and have always had questions. Now I'm asking them. It's Fall and harvest time. There are tons of cabbages, carrots, and other fermentable veggies at the farmer's market. I imagine the way people started fermenting was in their attempts to preserve the bounty for consumption long after anything fresh would have spoiled. I took a picture of the jars sitting on my kitchen floor, but realized that you don't have a way for including attachments. How long do fermented vegetables last? I keep them in the refrigerator, putting a huge premium on cold space. I expect them to be good until harvest time the next fall. So I am now consuming what remains from last year's sauerkraut. Will last year's ferments still provide viable probiotic bacteria? I have chosen to stop taking capsulated probiotics, relying on food variety and fermented vegetables to sustain my internal microbial health. Is this wise? I include a variety of vegetables in the sauerkraut. Cabbage, carrots, garlic and dill. This year I couldn't find celeriac, so added rutabaga, kohlrabi, and onions. Does putting vegetable variety into the ferment increase the variety of probiotic species? What do I do about the occasional fuzzy white bit that grows atop the liquid in the fermenting jars? Even with a cabbage leaf holding the solids down, it's impossible to completely eliminate solid floating vegetable pieces. I've heard that it's safe to remove them and consume the rest of the ferment as usual. Is it? What happens if there is more or less than the ideal amount of salt (celtic)? I'm assuming that if there's not enough salt, non-beneficials may proliferate. What happens if there is more salt than needed? Could it keep the beneficials from growing? Could it cause harm in some other way? I look forward to hearing about the science of fermented vegetables! Thanks again. You're awesome!" Nope, no attachments because no poop photos or trolls! Different strains of bacteria come from different types of fermentation. Starters have only a few strains while wild ferments can have hundreds. But every ferment is beneficial! Fermenting starts the digestion process just like cooking, so fermenting changes the nutrient make up. But definitely mix up what vegetables you're fermenting and eating for different nutrients. Ferments can essentially last years in the fridge if made and stored correctly. Stop your ferments by refrigerating, though, so you don't continue into slop instead of pickles! Fermentation involves temperature resistant bacteria, so they will be very hardy and difficult to do wrong. Cooler temperatures might make your ferments take longer. Winter ferments don't get as sour as quickly because the aceitobacters like warmer temperatures better. Sarah uses 1 Tablespoon of noniodized salt to 1 1/2 to 2 pounds of shredded vegetables. Too little salt will make the pathogenic bacteria grow, but too much won't be a ferment, it will be a brine because no bacteria will grow. You can take mold off the top and eating the rest. Don't eat black or pink molds, mold that has grown through out, rotten smells (smelling like pickles, cabbage, or wine is fine), slimy ferments, or alcoholic. Check your brine level every day to make sure it's not evaporating. Everything must be covered in liquid. Cloudy brine, white skim on top, cabbage meets yeast smell, foamy or bubbly or overflowing brine, or an additional SCOBY are all totally fine! You can eat a SCOBY! It's nutritious, though not tasty. Apparently, you can use a SCOBY for would healing as well. (But ask your doctor). Stacy's OB/GYN recommended putting breast milk on wounds as well. And Sarah was given the option to put placenta on her third degree burn as well! Read about Sarah's burn here. Fermentation increases nutrients in your food. K2, for example, forms when K is fermented. The break down of cell walls makes some nutrients more available for the body. Probiotics only have a handful of strains, much fewer than ferments. Fermented foods are a better choice! Get soil bacteria, too, by not washing your veggies too thoroughly! See The Paleo Mom on the benefits of fermented foods here or dirt bacteria here. Stacy's Fermentation Party is here. We, of course, destroyed our ferments because we're bad at doing living things correctly. Our podcast on fermenting with Sarah Ramsden is Episode 154. Her program is called Fearless Fermentation You can also check out Wild Fermentation and Fermented Outro (44:20)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 226: The Perfect Plate? In this episode, Stacy and Sarah discuss whether different foods should never be eaten together. Click the picture above to be taken to iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 226: The Perfect Plate? Intro (0:00) News and Views (0:40) Stacy is feeling better, but Sarah is catching up from taking care of a sick kid! Sarah now has a real Christmas tree, following in Stacy's footsteps. Stacy and Matt have a tradition of cutting their own tree with the boys, now 11 years strong! Sarah's philosophy is "Do what feels good to you, with guidance from scientific research," words we can all live by! This week's topic: Food combining! (10:04) A 14 year old girl has asked this question about food combining, an idea from other alternative diet communities about not eating some food with other foods. We had Mira and Jayson Calton on our show, and they have ideas about food combining as well. In particular, Stacy remembers Mira talking about spinach being high in oxalic acid, and therefore counteracting all the nutrients in the meal you are eating. Oxalates and Phytates are antinutrients that bind to other nutrients, rendering them unable to be processed in the body. A healthy gut microbiome can liberate those nutrients later. But it's only the acid that is able to bind to minerals. Usually in foods these compounds are already bound up, and therefore unable to bind to nutrients in other components of your meal. Our question is about ideas like only eating eating fruit by itself and building a "proper plate". Caroline (14 years old) asks, "What do you think about properly combined meals? Meaning no more than one concentrated food per meal which is anything other than fruit or vegetable. And only eating fruit on an empty stomach, raw? And what about about egg yolks. Said that eggs should only be eaten raw... And that scrambling was the worst way to have them; that would damage their cholesterol?" (17:21) We encourage people to look at the source of information, including us! Examine where they're getting their ideas and why because anyone can type anything on the internet. There are a lot of signaling hormones in the digestive system that lead you to believe that meals are best with a variety of foods: Digestion is a process of breaking food down into smaller and smaller pieces until you get to small molecules the body can use. It starts in the mouth with chewing, which is mechanical digestion, and saliva, which has enzymes like salivary amylase to begin the chemical digestion Food then goes to the stomach where stomach acid and enzymes that break down protein The small intestine receives this chyme, which activates signals to various organs to do their work, like the pancreas and gall bladder. The small intestine has three parts: Duodenum, Jejunum, and Ileum The large intestine has most of the gut bacteria and is where fermentation happens. Everything that is unable to be digested forms stool Hunger hormones are released all along the way. Adiponectin lets the brain know how much energy stores there are, as does leptin and insulin Cholecystokinin increases when we eat fats. It's the fastest hormone that tells the brain to stop eating. This is why eating fat helps with satiety. It also slows digestion to give enzymes time to work. It signals for release enzymes to be released that break down all macronutrients. And because its a problem when protein enzymes have no protein to break down, it seems like pairing fat and protein is a great idea. Oxyntomodulin supresses hunger when eating in the presence of protein and carbohydrates and slows digestions Peptide YY signals to the pancreas to stop producing enzymes and reduces hunger while helping the colon to absorb water and electrolytes. Glucagon-like Peptide 1 tells the brain to stop eating in response to fat, protein and carbohydrates from the last part of the intestine. Ghrelin is the most famous hunger hormone. When it is high, it signals the body to eat. It is secreted by the stomach when it is empty. It is kind of the opposite of leptin. Glucose, protein and fiber have the biggest signalling effect on ghrelin. For more on hunger hormones, see Sarah's post here. Because these all work in tandem, it seems that a diverse and balanced meal is the best way to go. There is no special "fruit-only" system at all. And often some detrimental effects are found to disappear when other foods are also consumed. Like the link between red meat and cancer. See Sarah's post on this here. Liz Wolfe talked about synergystically using food to be nutrient sufficient. Some vitamins need fat to be absorbed so your fat free salad dressing isn't helping. Because of Stacy's lack of gallbladder, she gets indications that eating some single foods alone don't work for her. Especially for breakfast. The other part of the question is about cooking food. Does cooking destroy things? Microwaves don't break down nutrients any more than other cooking methods do. See Sarah's post on microwaves. While some nutrients are degraded by cooking, other nutrients are formed. Plus, cooking begins digestion and is helpful to you. Humans started using fire about 1.5 million years ago and by 800,000 years ago, most food was being cooked. Evolutionary biologists tend to believe that cooking was the important adaptation that allowed us to become modern humans because it gave us extra energy stores to grow big brains and improve tool use. Cooking unravels proteins so the digestion doesn't have to. This is very useful for the body and allows more nutrient absorption. The only thing the body can't reform is Vitamin C, but cooking only breaks down about 10% of the Vitamin C Protein is best cooked most of the time. Fat does break down at very high heat, and only when isolated, i.e. cooking flax oil will oxidize it. Cooking flax seeds won't oxidize at the same heat.) Browning on meat isn't carcinogens, but char is carcinogenic. But eating vegetables will usually eliminate the carcinogenic effect. Eating a lot of vegetables helps to make sure the carcinogens are eliminated and your immune system working to take out cancer cells. Make sure you get Vitamin D, get enough sleep, reduce stress, and eat veggies to stay health. Have we mentioned how much Sarah is into vegetables? Science now saying that perhaps we should be eating up to 8 servings of vegetables a day. Fiber is the best, by the way, and it's also high in veggies. It's especially important for keeping your gut microbiome healthy. Be mindful to put things back into your diet to take care of the nutrients you are eliminating from your diet. There are a lot of pseudoscience whackadoos out there that will sell you something for their own gain, not because they actually think their odd ideas will help you. Be careful out there! Outro (58:07)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 225: Jaclyn Harwell and Managing Holiday Indulgences In this episode, Stacy and Sarah talk to Jaclyn Harwell from The Family That Heals Together on how to manage the holidays, how to indulge, and how to stay on a healing track when everything around you is begging you to fall off. Click the picture above to be taken to iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 225: Jaclyn Harwell and Managing Holiday Indulgences Intro (0:00) News and Views (0:40) Stacy has avoided the flu lately, ducking and jiving like an Argentinian boxer! Must be that collagen, sleep and veggies! Meanwhile, Sarah's trying to get her book ready for print! Preorder Paleo Principles now! Sarah and Stacy both seem to notice that they get sick less frequently, particularly with stomach bugs, than they did pre-paleo Our guest today: Jaclyn Harwell from The Family that Heals Together! (6:02) We're going to talk about how different families approach the holidays! Illness goes up during the holidays. Not just because of indulgences, but because of stress and other factors as well! Jaclyn started her blog because of all the healing in her own family thanks to paleo As a teenager, she had a ton of health issues like joint pain, excessive tiredness, and hyperthyroidism Her first son had things like eczema and allergies. As a family, they started making small changes to improve their health and saw improvements, but they weren't paleo yet. Her oldest son started to show signs of ADHD and anger issues and she was still not feeling great. After third child, they went sugar and grain-free and it suddenly got her and her family's health back on track. She feels that this diet is worth all the effort it takes to get it on. Jaclyn last year was trying GAPS diet around the holidays, and made the decision to enjoy the holidays without going off the track. This year, she will be able to indulge a little more. Sarah recommends breaking down changes for improvements into small increments, like going to bed fifteen minutes earlier to gain almost 2 hours of sleep per week. Jaclyn says that perfectionism defeats the inspiration to make any changes at all. Small increments will always be better than nothing! Don't let perfect be the enemy of good! Figure out your priorities in your life first, then you can determine what you can indulge in. Only you can determine this, so there is no Black and White answer. Sarah defines people as either people who prefer to abstain entirely and people who are able to make occasional indulgences. She asks herself whether a choice will set her on a slippery slope or not. (By the way, my egg nog obsession proves that I should abstain entirely.) Sugar is a chemical that affects the brain and hits your pleasure centers. It's very addictive! Unlike drug addiction, you can't quit food entirely or you'll die. We all want to participate in the social and emotional aspects of the holiday without losing our healing. Jaclyn has a ebook called Nourishing Holiday to help you through the holidays. Also see Danielle Walker's Against All Grain Celebrations! Stacy recommends not losing the emotional and social part of the holidays because you are too obsessed with the physical aspects of the food. Practice will help you to climb back up your slippery slope and resetting after indulgences. Focusing on lifestyle factors and making sure to be nutrient sufficient will help you to keep indulgences in control as well. Jaclyn says to know your limits and keep within them to stay healthy Really great recipes that will feel like indulgences will help you stay on track. Keep your stress low. Don't do activities or too many activities if they're not going to keep you healthy. Find Jaclyn on Social Media! Nourishing Holiday Her Blog Her Facebook Her Instagram Her Twitter Stacy and Sarah remark that they can't get too far into Twitter, though you c an find them both on there. Twitter is a scary, but wonderful place. Check out her guest post on Real Everything on Dessert Raviolis! Outro (44:43)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 224: Kids' Sleep Health   In this episode, we discuss kids' sleep habits. Stacy and Sarah talk about their own experiences, what kids actually require and how to address sleep issues. Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 224: Kids' Sleep Health Intro (0:00) News and Views (0:40) This is another unfortunate lost episode re-recorded! Tada! We're hoping it's just as good as the lost episode! We don't do a ton of children's health topic, but here's one just for you parents! There's a ton of competing advice on parenting and it's hard to wade through it all. The Louis CK clip is here from Chewed Up in 2008. "If you're skinny, I go to jail! Do you understand?!" Sarah had two different kids requiring two different approaches. Parenting is like that: you need to come up with strategies to fit your own situation. School starts pretty late for Stacy, meaning Cole will sometimes sleep until 8:30 while Sarah's school starts early, requiring earlier bedtimes. Preteens are hard! They start to roll their eyes at everything. Sometimes you can be a great parent who handles situations perfectly. Sometimes you're Yelly McYellsalot. The most important thing about parenting is trying hard to do right. Let go of your guilt! You are a success as a parent if your children can afford their own therapy when they grow up." -Sarah's Mother-in-Law Again: we are not health or mental health professionals and our advice is in no way professional advice. We're just telling you our experiences and the experiences we have hear about. Chrissy Says: "Hello and I am so glad that this forum exists where I can put this question! Thank you for doing the work that you do and sharing your knowledge! My question concerns my daughter who is 8 years old. She has just undergone a sleep study because this summer I noticed she was sleeping 14 hours each night and still feeling tired during the day. Her attention and resilience to stress can vary, but this is like most kids. Her orthodontist and pediatrician have all commented on her large tonsils. We haven't reviewed the sleep study with the doctor yet, but I am concerned if they recommend a tonsillectomy for her. Her oxygen saturation was 92 at the lowest during the night, she does snore and if it could help her function, have more energy and focus than I am all for the surgery. However, I am worried about any repercussion to her thyroid because I have hashimotos and thyroid AI and dysfunction run in both my family and my husbands. I am careful about her diet and other exposures because of this and my next step will be to get her thyroid tested as well, but the pediatrician didn't see this as a potential issue because she is growing fine. My question is if there is any basis for concern regarding the tonsillectomy and its negative affect on her thyroid and if there is any knowledge you can share that might help guide this decision. Thank you for considering this question!" There is aparently one study from the 60s in Italian with no accessibility and no follow up or references back that implies a slight increase in thyroid issues after tonsillectomy, but it doesn't seem like that was definitive or held up. Probably a small group observation only. There is a connection between swollen tonsils and Grave's Disease (overactive thyroid), but there's no reason to think that the removal of the tonsils causes thyroid issues at all. With a history of autoimmune issues, getting a thyroid panel before surgery makes sense if you have the time (i.e. if there's not a serious emergency requiring you take action immediately). Always go with the "Save my kid's life" choice; that makes you a good parent! Sarah's daughter had obstructive sleep apnea and had three sleep studies when a toddler. She desaturated to 70% O2. Super low! But because it was only a short time and recovered quickly, was not considered a big issue at the time. He apnea was caused by a physical issue: a curl in her epiglottis (the part of your throat that closes during swallowing to prevent food from going to your lungs) plus acid reflux from gluten and dairy. Listen to the doctor's recommendation! By the way, obstructive tonsils is a very common reason for childhood sleep apnea. What do tonsils do? They sample foods to prepare the body for immune reactions. Studies show that up t0 50% of kids awaiting tonsillectomies have their tonsils shrink back down after a dairy free diet. Maybe the other 50% just haven't found what their food trigger is. We have to find a balance between seeking to find out the best natural solutions for your body and using the advice of medical doctors to prevent bigger health crises. Stacy had her gallbladder removed. While she wishes she had known what she knows not about her issue growing up, she still doesn't regret her gall bladder surgery because it was at the time a serious issue! Obstructive sleep apnea increases chances of autoimmune disease by 50% in adults. Getting good sleep is very important! The health detriments of not enough sleep get scary very fast! Jenny Says: "Bedtime is like World War 3 over here. What tips do you have for helping children get to bed, stay in bed and fall asleep? Also want is the optimal hours of sleep kids should be getting?" The list of sleep requirements: Newborns (0-3 months): 14-17 hours of sleep Infants (4-11 months): 12-15 hours Toddlers (1-2 years): 11-14 hours Preschoolers (3-5 years): 10-13 hours School Age (6-13): 9-11 hours Teenagers (14-17): 8-10 hours Adults (18-64): 7-9 hours Seniors (65+): 7-8 hours Stacy reflects that often she finds that he lazy parenting instincts ended up being the right choice. When Cole was a toddler, about 2, he was nursing to sleep every night in her bed. When Stacy was pregnant with Finn, she couldn't stand this lack of personal space anymore, so decided to transition him away from this habit. We set up a bedtime routine with Cole at that moment and continued it with other boys. Wesley slept through the night at only a few weeks old, which Stacy attributes to paleo. Routine and consistency is very important in all aspects of parenthood. Even adults have bedtime routines (like watching TV or reading or wearing special glasses). Teaching your kids to expect this routine will help them get to sleep. Books, teeth and bed is our routine these days. Cole and Finn both read to themselves for a little while before bed. The key for us is to check in the morning to see if lack of sleep has turned them into jerks. Stacy also prepares them for special "stay-up" nights with earlier bedtimes and naps. You will inadvertently set up expectations for them. Be aware of this and think if you'll want to continue this routine in a year or five years. Because they grow up! Sarah was forced to implement a lot of techniques because her daughter had sensory processing disorder that made it difficult for her to wind down for sleep. She got overwhelmed by too much input. Sarah used Happiest Baby on the Block's Five S's: Swaddle, Sideways, Shaking, Sucking, and Shushing Sarah rocked her baby for 45 minutes for 20 minutes of sleep, so took to wearing the baby to get her to sleep. Sarah took to turning off all the lights in the house after dinner to try to get her body to accept night time. An elaborate sequence was able to be simplified as the got older. Our shower podcast can be found here. Sarah never has late nights because she's found her kids can't sleep any later than they do. She focuses on consistency and makes up sleep debt by earlier bedtimes. If you miss the window when they are tired and calm, actually going to bed will be harder. Sarah has found that sugar too late is a problem for sleep, but carbs with dinner is great for sleep. Blackout curtains, red nightlight, and white noise machines also help. Check out Go To Sleep by Sarah for more details Make sure there is a positive association with bedtime so they don't fight it. Sarah makes sure that bedtime is a time for one on one time. Bedtime is also non-negotiable. The time is the time. It is not your responsibility to make your child into a certain person, they already are the person they are. Your job is to help them be their best self. Explain to your kids why things are the way they are. It empowers them. Stacy used the Usbourne's See Inside Your Body book to explain why the body is how it is and what they can to to be healthy as early as 2 years old. Take time to work towards your sleep goals with your kids because they have a hard time changing on the spot. You can preorder Paleo Principles RIGHT NOW! You can find out more here. Stacy says, "GO SHOP ON AMAZON!" Reminder: We're not making more items that say "Healthy Inside and Out" other than the mugs. And Stacy and family are going to the west coast! If you have recommendations, email us! Especially nature and family friendly stuff. Outro (57:38)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 222: Resistant Starches, Finally!   In this episode, Stacy and Sarah finally share their thoughts on supplementing with resistant starches! Click the picture above to be taken to iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 222: Resistant Starches, Finally! Intro (0:00) News and Views (0:40) As we referenced last time, this is our cursed show that we've never been able to make happen! But here it is! This week is Sarah's 40th birthday! Everyone Celebrate with her! Sarah's new website is up now! Check it out! Everyone sing along with "Let it Go!" Stacy returned from Seattle and did a ton of paleo fun with her paleo friend! Check out Instagram for more! Zinc! Such a valuable nutrient! Question from Tamra: "Hi ladies , I keep hearing about resistant starches being a great thing for digestive health. The only problem is, the best sources seem to be foods and starches that are not allowed on the AIP - raw potato starch, rice, and legumes. Do you think that resistant starches are important for people who are struggling with autoimmune disease, and if so, what is the best way to consume them?I'm nervous about green bananas, plantain flour, green banana flour, and cassava/tapioca starch, as my gut has been sensitive to most isolated kinds of fiber that I have tried in the past, as well as green bananas." There's nothing wrong with experimenting and figuring out what's going to work for you! Probably we're not used to these processed foods and they won't sit well with people. Resistant starch has entered paleo from other alternative health communities. There does seem to be some benefits found in small studies: lower risk of diabetes, heart disease, cancer, etc. But these benefits are found in all fiber. Resistant starch is a readily fermentable fiber that doesn't absorb water, changing how it is processed. Four different types of resistant starches: Resistant starch one from nuts, seeds, and legumes is bound in cell walls Resistant starch two is molecularly structured to be resistant, but changes in cooking. Found in raw potatoes and plantains Resistant starch three is retrograde starch which is not resistant when heated, but returns when cool. Resistant starch four is man made. Most studies are on resistant starch two. Resistant starch two is fermented higher in the intestines, not in the colon where you'd want it to be so that it is beneficial. But if you add another starch, it delays that action so it is more beneficial. What you want in your gut is a diverse microbiome. So you have to feed them a variety of fiber. That's why we recommend whole food sources over supplements. Some supplementation can cause problems, including dramatic increase in the growth rate of tumors. Big problem! We think the best reason to supplement is if you are deficient in a particular microorganism that eats resistant starch. Whole foods are best because it works synergistically in your body and have a ton of other benefits and nutrients You probably shouldn't immediately stop if you've been supplementing because you made see a die off of the gut microbiome. Slowly reduce your intake of 5 days or so while increasing your vegetable intake. Expect gut reaction! Diarrhea, constipation, gas, borborygmi, etc. might occur Beware of thinking you can replace vegetable consumption on a low carb diet and replacing it with fiber supplementation. The average American gets 8 grams of fiber per day when you should be getting 25-38 grams. Hunter-gatherers are getting 35-50 grams. Crazy! Eat your veggies! Fiber is not an essential nutrient, but it is so so so important for overall health! Check out Stacy's post on "How to Enjoy Bacon without a Gallbladder" You can eat fiber even if you have a health issue like Crohn's Digest fiber better by cooking longer, blending, or switching to a better digested option. Chew better! Don't see chewing as an unnecessary step in the eating process. Thoroughly chew! Count if you must! Don't drink during meals. Washing down your food dilutes stomach acid and encourages you not to chew. The show is released! Everyone celebrate! Outro (48:17)     Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 213: What Do I Do After a Bad Reaction? In this episode, Stacy and Sarah talk about how to avoid and how to recover from a reaction to foods you eat. Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes!The Paleo View (TPV), Episode 213: What Do I Do After a Bad Reaction? Intro (0:00) News and Views (0:40) Sarah begins the show by channeling Dick Van Dyke from Mary Poppins Recently, Stacy and family went to Universal and now Wesley is obsessed with Harry Potter! People were very interested in Episode 212 on skin health! Check out Stacy's first live video on her makeup and skin care routine! Stacy and Finian both are using the Beautycounter Baby Oil extensively! Check out Stacy's sale as well! Sarah's Go to Bed Challenge can be found here. Stacy and Sarah both love Pukka Teas On September 10th, Stacy turned 35 and had a wonderful weekend in Philadelphia! Track it on Instagram! Stacy and Matt went to Morimoto (home of Iron Chef Masaharu Morimoto), which she had done previously on her book tour with Sarah! Hope asks (13:38): "There are times when I choose to or have to eat out (food allergies here) and despite being very careful with what I order and informing the server/kitchen staff, something goes wrong in my digestive system (and I know it within minutes)...what can I take/do to lessen the negative effects and start getting my system calmed down and back on track? I know there isn't a magic bullet so to speak, just hoping for some advice on some things to do/try." Stacy says that her reactions have lessened over time, so there is hope! Chris Kresser talks about the bell curve of healing: at first you don't recognize your reactions, then they become so severe as the stand out more, then after healing they aren't as bad. There is a difference between food intolerances and allergies in terms of recovery: Intolerances have a shorter immune "memory". You may experience a lesser reaction after only 6 months to a year. Memory for allergies is much much longer. If your reactions are due to gut health, then healing the gut might make them go away! Some reactions just will never go away. And that's when you learn to live with it. There is a new product call Glutenza that helps with gluten exposure developed for celiacs who are accidentally exposed to gluten. Has digestive enzymes, prebiotics and probiotics that are intended to digest gluten and break it up before your immune system reacts to it. Digests 99% of gluten in an hour so that reactions are reduced. Intended for celiacs to make cross-contamination less of a problem, not so they can eat bread! Sarah uses it and it has not had reactions. Stacy's mom is anaphylactic to gluten and has learned to scout her food very well. Maybe if you're reacting to foods, your digestive system isn't optimized. See this post on Stacy's digestive system healing There are ways to increase your stomach acid. Supplements (HCl and Ox Bile), adding lemon juice or apple cider vinegar to your water, chewing well and not drinking during eating. How do you talk to a wait staff/kitchen staff? Do research before hand! Find a place that is allergen friendly. We us Yelp and FindMeGlutenFree. You can't ask questions of someone who won't know the answer! Some places will be more friendly than you expect. Stacy found that the Italian restaurant Maggiano's sent out the chef who custom made a meal for her around her intolerances. Know what to ask and make sure you're talking to an educated person. Don't be embarrassed! You're paying for a meal and they want you to be happy so you'll come back. They want to help you! Come up with a joke or a line to break the mood. Stacy always says: "We're high maintenance but we tip well!" Be clear and thorough with what you're looking for. Describe what you're looking for. Let them get excited about making you something special! Most waiters aren't going to be frustrated. If you get bad vibes and can't trust the restaurant, walk away! Recovery! What if you are exposed and need to heal? Sleep and rest and hydration. Like you have the flu! Nutrient density: organ meat, vegetables, broth, seafood, and vegetables. She means a lot of vegetables. And don't re-expose yourself. Check out the Paleo BRAT Diet on The Paleo Mom site. Also known as the SCABB Diet!' Pay attention and see if you can correlate something to your reactions! Check out Dining Paleo in DC series. Outro (49:28)   Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 212: How to Heal Your SkinIn this episode, Stacy and Sarah talk about skin health. What should you do to heal damaged or diseased skin and what products are best for keeping it healthy? Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes!The Paleo View (TPV), Episode 212: How to Heal Your Skin Intro (0:00) News and Views (0:40) Remember our book tour? Super fun! Listen people: DON'T put on make up while driving! Russ always says that Stacy believes that the rules don't apply to her. Stacy's products! Stick blush that Stacy uses Mascara Eyelash primer This week's topic is skin health! Sarah has lichen planus. Here's how she treated it! She also has cystic acne, psoriasis and other skin issues that improved when she changed her lifestyle Stacy had bad acne and Finian has bad eczema before paleo. We recommend watching what you eat and what you use and what you put on for reactions. You can definitely see reactions when you track them! Sarah can't eat eggs without break outs while Stacy can't eat nightshades or corn Question from Katie: "Most of my AI symptoms have shown great improvement from my dietary changes. My energy is great, my joint pain has subsided, I've lost over 30 lbs, and my inflammation has gone down so I can wear my wedding ring for the first time in a few years. But...My psoriasis has gotten significantly worse! It is now on my face and is on my eyelids and under my eyes. It is also all over the back of my neck and my scalp is terrible. It is so painful and itchy. My integrative dr suggested calendula ointment which helps temporarily. Since you had psoriasis I thought you might have some other suggestions. I really do believe I am on the right path with AIP but desperate to find relief for this! Thank you!" Sarah says that it took 10 months to see psoriasis improve. And that certain aspects really helped: organ meats, vegetables, stress reduction, sleep improvement and probiotics. Retinoic acid (Vitamin A), and Vitamin D are important for skin health. These are fat soluble vitamins obtained from meat and especially organ meats Certain amino acids like arginine and glutamine are great for repairing skin. Vitamin C helps build collagen and fixes skin damage Zinc helps with the immune system Bromelaine helps reduce bruising and swelling and healing skin. Gut health is super important for skin issues as well. Especially soil based probiotics (Go play in the dirt!). Skin is a low priority organ for your body. If you're not responding to AIP, go see a functional medicine specialist! What you put on your skin is also very important! Stacy began to take notice of what she put on her skin after meeting Trina Felber from Primal Life Organics. Gluten is in almost every skin product! Definitely check out the podcast we did with Liz Wolfe and Trina and the post Stacy did on Skintervention! Stacy's most recent beauty post is here. Features a lot on Beautycounter! See the podcast on Fermented Cod Liver Oil here. The product can be found here. Stacy's new night cream is here. The charcoal mask can be found here. Reduces pores that can be seen from outer space. Urban Decay eye shadows are here. Jane Iredale is here. Charcoal Cleansing Bar that eliminates zits is found here! Dragonfly Traditions Face Serum is here For shampoo, we use Morrocco Method and Surface Tarte and Bite Beauty are the highest rated department store products by the Environmental Working Group. All this to say: Go through your products and see what your risk factors are. See the EWG for each one. Check your cleaning and candles as well. Check out Zak deodorant for less reactive product as well. Look for those nutrients in your skin care products when shopping to also help fix your skin. You will get much more from adding foods to your diet than from what you take away. So eat those organ meats and veggies and broth! Check out The Paleo Approach for more! If you have more questions, ask us here! Outro (50:40)   Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 204, Stacy's Physical and Mental RecoveryIn this episode, Stacy opens up about her struggles since her back injury last year from lifting a bag of concrete in a garden and how she is doing now. Real talk about depression, medical intervention and managing a huge life change. Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes!The Paleo View (TPV), Episode 204: Stacy's Physical and Mental Recovery Intro (0:00) (Now newer and shorter!) News and Views (0:40) Stacy and Sarah discuss how their Seinfeld hello is not their natural way to talk to each other. Stacy is nervous about this show, but Sarah is confident it will be amazing Stacy's injury Last summer she hurt her back and has had a lot of false starts and dead ends in her healing. In the end, she was diagnosed 11 months after the actual injury. Surprisingly, it wasn't Strongman that injured her. In fact, it was wrestling against United States Strongest Woman Viv in a different sport (MAS Wrestling) and lifting a bag of concrete in a garden that did it. Backs like to be moved up and down, not side to side and twisting. And the MAS wrestling is a LOT of twisting. Stacy was recovering from that original injury and lifting again, but her pride in a community garden event got the better of her and she decided to try to lift a waterlogged bag of concrete to prove a boy wrong. That was the biggest injury. Her diagnosis in herniated discs in her 4th and 5th lumbar discs. The fifth lumbar disc is impinging a nerve on the right side. This is a very common "gardening" injury. Because of her "redhead" mutation, Stacy has a high body pain tolerance and a resistance to many pain killers (This is true!). So part of what made her treatment delayed was downplaying how much she was in pain. Her injury ended up flaring severely after she returned from Europe after a 12 hour flight, travel stress and unusual diet. This led to a freak out in the doctor's office, which led to her actually getting the MRI and the diagnosis. What happens to your life when you have a bad injury that changes your life? Stacy had really built her life around strength training. She gave talks, made friends, got a lot of benefits from it. She went from entering a competition she had a great shot at winning to not lifting for a year. Her quality of life was severely affected. At first she tried to cope by focusing on getting to relax, but after prolonged time away from the gym, it became quite depressing to see her friends getting better and her being unable to participate. Everyone who knew Stacy understood how much Strongman had become a part of her identity. And then the fact she couldn't do it anymore was crushing. Luckily, her injury is treatable. It can be treated with physical therapy and other medical intervention or, as a last resort, surgery. But there are some complementary interventions as well. Back injuries are difficult to heal because they don't take up nutrients the same way other body parts do. There is no blood flow. She'll be doing physical therapy to correct muscle imbalance and relieve pressure on disc. Sarah looked into nutrient deficiencies related to back issues and what supplements could possibly assist. Because disc get all nutrients from diffusion, you have to be very nutrient sufficient. Discs are made with very hard collagen on the outside and gooey center. Sarah recommends the Type 2 collagen from Vital Proteins because Type 2 is what makes up the disc. She also recommends Glucosamine and Chondroitin supplements. Also, Vitamin D deficiency is related to disc injury as well. Less well supported is Vitamin C and Zinc and Fish oil for pain management. Originally, she tried to find things to increase blood flow, but realized that wasn't possible. One of the side effects of this huge injury and life change was serious depression. Not only the loss of her sport, but she also was upset with herself, blaming herself for being lazy and making it up to be worse than it was. She was also very irritable and angry because of her chronic pain. He desire to binge eat returned as well. She started seeing a psychiatrist to deal with her issues. She went on an SSRI to help with her mood and binge eating. The diagnosis led to a lot of self loathing and feelings of failure. She cried for many days and didn't get it filled right away. She ended up deciding to take medication because she wanted her quality of life back, she deserved it and the people in her life deserved it, too. Returning from the doctor and confronting those feelings led her to do searches on paleo and depression. She found a worrying article (and frankly irresponsible article) by Chris Kresser about the "dark side" of antidepressants. She was doing all the things that should help restore her and they weren't working! If you've done everything and still not feeling well, then you deserve a great quality of life and shouldn't feel guilty about taking a pill! Going on the medication made her get her quality of life back! She now feels great! If you're going through something, don't feel like a failure if you have to go on medication. YOU ARE NOT A FAILURE! YOU JUST NEED A LITTLE HELP! The Paleo View always talks about how you should combine both the best of nutritional and lifestyle changes with the best of modern medicine. This definitely includes mental health as well. In paleo, there's often a bias against medicine and doctors because people come to it out of frustration. But medicine absolutely has its place, if you use it in balance. Sarah feels that now "old" Stacy's back lately. We hope that if you listen to this show, you use it as a catalyst to try to help yourself and the people in your life that seem to be a little not themselves. Stacy finally feels like she's in a good place and she can recognize that not lifting in a year isn't the worst thing that could have happened. Thank you for listening! Outro (47:07) Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 203, Cyndi O'Meara and the What's With Wheat MovieIn this episode, Stacy and Sarah talk to Cyndi O'Meara of ChangingHabits.com.au and producer of the What's With Wheat documentary movie about making such an ambitious project and talking to so many experts!  Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes!The Paleo View (TPV), Episode 203: Cyndi O'Meara and the What's With Wheat Movie Intro (0:00) News and Views (0:56) Our guest is Australian Cyndi O'Meara of Changing Habits! Also maker of a new documentary What's With Wheat (featuring Sarah!) Cyndi has a fascinating history! Her mom had 7 brothers, all with haemophilia, which she suspects might due to lead chemicals on the family corn farm in Iowa But the Australian branch did not have health problems and Cyndi wanted to figure out how with an elimination diet So many health benefits right away! The best she'd felt in a decade. She realized that wheat was the number one issue with her and went on to research and discover why that is It's a part of Sarah and many people's health journey to understand what factors contribute to your health. The movie ends on a positive note of "just cook tasty food! It's easier than you think!" Everyone is influenced by Fat, Sick and Nearly Dead Rodney Ford was the only person she could find around Australia talking about gluten and wheat. Everyone was so fascinating that she included extended interviews with all the experts. All the experts were given the same questions, but gave very different answers. When she interviewed Stephanie Seneff, her mind was blown, particularly about the shikimate pathway. The shikimate pathway is a metabolic process that every lifeform except animals use to create certain amino acids. Because animals cannot make these amino acids because they cannot do the shikimate pathway, they are essential amino acids that must be obtained in food There were so many topics that there wasn't time to cover in the documentary. Maybe a What's With Wheat 2?! Sarah is a big fan of documentaries for fun, so it was special to see herself in one. Everyone had a great message and perspective, and one question that they were an expert in. Cyndi is constantly combating skeptics who doubt that non-Celiac gluten sensitivity exists (she often links them to Dr. Fasano). Changing Habits has a series of education programs to help people to learn because learning, particularly in diet and nutrition for doctors, will be the key to spreading the healthy message. Why can't we have our health message go viral when, for example, Ancel Keys was bad and incorrect health message that went viral as anti-saturated fat propaganda. Continued studies find different information when further research is done, but we don't quickly update our understanding. Only 8-11% of grants are funded so research is very limited. Particular for following up of hypotheses. And scientists are overworked as well as they try to keep finding research that will be funded with the limited funds available. 100 hour weeks hurt Sarah's health. Also, science is being misrepresented by sensationalist media. Remember: generally one study won't change the overall scientific consensus. Saturated fat does cause insulin resistance, but there's a evolutionary reason for it. Generally, you'll find for every weird quirk of the human body, there's a reason it got to be that way. Find Cyndi's documentary at Whatswithwheat.com (And the prices are in Australian dollars, so they'll be 30% off in US Dollars!) You'll find former TPV guests Mark Sisson, Terry Wahls (who wrote the forward for The Paleo Approach), Joel Salatin (who wrote the forward for Beyond Bacon). Also, Pete Evans who's partner Charlotte Carr has been on the show. Also Sally Fallon, who we've talked about. Should be interesting, considering Sally and Joel aren't necessarily anti-wheat. This might be a great resource for someone who doesn't want to do paleo but might be benefited by eliminating wheat. Thank you for listening! Outro (48:19) Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 202, Paleo ChallengesIn this episode, Stacy and Sarah talk about Paleo Challenges and what separates them. Then they talk about what could happen if you have disordered eating and attempt a challenge and who it would work well for. If you enjoy the show, please review it in iTunes!The Paleo View (TPV), Episode 202: Paleo Challenges Intro (0:00) News and Views (0:56) Please view Sad Cat Diary, because it is hilarious. You should definitely teach your kids to use the internet, but beware the vile cat memes! Join in on the "Send Sarah Cat Memes" Project, though! See Russ talk about Deep Dish here. It's awesome! We'll see about any Thirsty Brain. You should definitely watch Drunk History, if you can, though. Our Topic: The Paleo Challenges (7:52) Robb Wolf of The Paleo Solution used to do seminars, then endorsed the Hartwigs and Diane Sanfilippo Diane eventually joined with Liz Wolfe Robb's original idea was "try it for 30 days and see how you feel" Paleo didn't start with Whole30, but that is an entry point for many people. The two main challenges: Whole 30 and 21 Day Sugar Detox Whole30 (It Starts With Food) Do it for 30 days, do it clean, no slip ups or you have to start over! Stacy's Whole 30 posts here and here Focuses on no grains, no legumes, no processed foods, no sugars at all You cannot recreate regular foods on your Whole 30, a concept they call SWYPO, which is rooted in food context, not in food ingredients or nutrients With challenges, Stacy was always focused on "what can I get away with" because of her disordered eating See her post on Is Your Paleo Challenge Justifying Disordered Eating for how all challenges can promote disordered eating patterns 21 Day Sugar Detox Various levels of strict sugar restriction On most restrictive level, no sugar of any kind, including limiting high sugar vegetables and excluding all fruit except a single green apple or green tipped banana Stacy did many of these and has lots of recipes and food journals here. Definitely triggered Stacy "trying to get away" with foods with that one apple or banana. Sarah concerned about going too low carb. See her take on potential adverse effects here. See Stefani Ruper on what signs indicate you need to eat more carbs. People often dive into a 21 Day Sugar Detox and then dive into sugar after. It also seems people "wing it" based on rumors about the programs rather than getting the straight information. Diane has carb recommendations for active people in her program, for example. You don't want to screw up your hormones and break your metabolism on these challenges! See Episode 195 for more infomation! These challenges have been an entry point for paleo for many people! We hear from many people who go on and off challenges and see paleo as a yo-yo diet, but that's not what's intended! Stacy says if you do more than three challenges in a year, it probably says that you have disordered eating patterns When first going paleo, it was months before either Stacy or Sarah even tried to make a paleo treat, which was a key to their success. Stacy and Sarah prefer the Whole Life Challenge It's a points based system that rewards you for lifestyle factors as well as food choices. You can be honest and take point reductions when you choose not to follow the plan strictly. Lifestyle factors can count for more than just a simple food choice. Factors include: stretching, water, meditation, etc. Stacy has posts here and here on WLC Online system in a group setting. You compete against your own goals. There's also a fitness test at the beginning and end that will allow you to see your progress. There's a little bit of a game aspect with the point system that gives you more immediate rewards. Getting that reward activates a sense of satisfaction And of course if you want a different approach to switching, try Real Life Paleo! There might be a guest next week! Or not! Thank you for listening! Outro (47:58) Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 201, Schools of Paleo Thought In this episode, Stacy and Sarah discuss all the competing, yet similar versions of paleo that fall into the larger paleo tent. What do they have in common, and what separates them?   If you enjoy the show, please review it in iTunes!The Paleo View (TPV), Episode 201: Schools of Paleo Thought Intro (0:00) News and Views (1:18) Happy Longest Day of the Year! Sarah and Stacy talk about their kids on the swim team. Go kids! Swimming daily has helped our kids build their confidence in the water Stacy and Sarah both are taking the summer off from big projects to play with the kids. Our Topic: The Schools of Paleo Thought (10:58) There is no central organization of Paleo, so there's room to develop different ideas from different thought leaders. We thought it would be interesting to go over the different ideas All paleo leaders agree: we're trying to eat the diet that makes us feel the best. People are individual: Stacy eats some heavy cream, but no popcorn, for example, but Sarah is the exact opposite! The similarities between philosophies are greater than the differences. Standard Paleo Robb Wolf and Loren Cordain: Grain-Free, Legume-Free, Dairy-Free, Refined sugar-free, Refined oil-free Chris Kresser and Sarah add: find the most nutrient dense foods to add to your diet Loren Cordain is also very low carb and low fat as well. His anti-green bean and anti-potato stances and anti-salt are not generally accepted The Cordain stance on lean meats is due to the idea that most meat isn't grass fed or game meats, thus not what humans are designed to eat, but he's simplified to lean meats to try to be more understood. Check out Episode 88 on balancing Omega 3 and Omega 6 fats for informations of fat types Primal Mark Sisson created Primal It includes dairy and also includes a lot of lifestyle factors, including the 80/20 rule. 80/20 rule has been widely adopted, including in the second edition of The Paleo Diet Mark came into the paleo seen from the side when paleo and primal followers realized they had a lot in common. Early paleo focused on the whys of paleo, but Mark was one of the pioneers who talked about building a sustainable lifestyle. People who think paleo, think challenge. Then people enter paleo with a strict challenge mind set Whole 9 Life/Whole 30 Their approach is a very strict approach inside of the challenge, but outside of the challenge are much looser. For example, the Hartwigs will eat gluten. People tend to think the Whole 30 rules should apply all the time when they approach paleo from the Whole 30 Lots of different subgroups and controversies have stepped up Low Carb vs. Safe Starch Low Fat vs. High Fat Lacto-Paleo/Primal Perfect Health Diet (Primal + Rice #TeamWhiteRice) Weston A. Price (Grass fed Dairy plus Soaked, Sprouted, Cooked Grains and Legumes) You can ferment wheat to the point that it tests as gluten-free, though a celiac probably shouldn't touch it. But even the gluten-free labeling threshold (20 parts per million) can cause reactions in people with severe sensitivity Auto-immune Paleo (like Sarah) The Allergy people Often they need very specialized recipes. Sometimes you'll go to a site with a different philosophy and find recipes that don't align with your ideas. Russ Crandall, the Domestic Man, is a very talented cook, but he's Perfect Health Diet. His recipes include Dairy and Rice, often times. People are constantly telling him that he's "wrong" or "not paleo" Different paleo ideas don't make you wrong, they just make you different! Russ had open heart surgery and a stroke and his own diet gave him back his health! There are as many ways to implement paleo as their are people who do it! Figure out what the optimal version of this nutrient-dense, anti-inflammatory, whole food-based diet is for you! And remember: We're all on the same team! Next week, we'll talk about all the different paleo challenges and we might have a soap box or two! Thank you for listening! Outro (46:23) Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 200, How Far We've Come in 200 Episodes!On this episode of The Paleo View, we celebrate reaching the 200 episode milestone! Throughout these past 200 weeks, nearly 4 years, a lot has change both in ourselves and in the world of paleo and in the greater world around us! Join us as we look back, look in, and look forward.  If you enjoy the show, please review it in iTunes!The Paleo View (TPV), Episode 200: How Far We've Come! Intro (0:00) News and Views (1:18) EPISODE 200! Almost four years! Let's celebrate! And we still haven't talked about everything! Let the show continue! We've seen so much change in this movement, not just over our four years, but in the 15ish years since the Paleo Diet was first published. And when you think about the first iteration of this diet compared to what it looks like now, the progress is just amazing! Stacy has been paleo for just over 6 years, and Sarah is approaching 5 years on paleo Stacy did a paleo timeline post that she often looks at to remind herself of her evolution. Sarah has come so far in her paleo journey! The things that made Sarah's life hard pre-paleo transcended food: depression, Irritable Bowel Syndrome, tantruming child, a child with obstructive sleep apnea, joint pain. Now, she's able to sit in her daughters' dance recital without getting tired or pain. Paleo has given her sufficient sleep, and strength and healthy kids and is able to live in the moment. Before Paleo, Sarah was barely surviving motherhood. Her original goal was to clear up some skin issues, but it's given her so much more! Stacy's life has improved so much thanks to paleo, too! Stacy's goal was only to have enough energy to play with her kids. A doctor told her she'd be less likely to die at an early at an early age if she lost 20% of her 300+ pound body weight She's been to the pool everyday this week with the boys. Recently she saw an overweight woman in regular clothes trying to play with her kids on the sidelines and thought that it could have been her. Meanwhile, she's playing with the kids in the pool and doing laps. Paleo has been transformative! When she describes why she's paleo nowadays, she doesn't immediately jump to food and weight loss, but talks about health benefits. Like Cole being off his inhaler, and Stacy being much healthier now. Sarah is happy that she is health enough to not be bypassed for exercise activities. Sarah is happy to have flexed with Jen Sinkler and felt a part of the healthy group. No one is old! Being in your 30s is not old! Why is it that only old people swim laps at the pool? Stacy was declared by Cole, age 10, as "not that old" and that old age now starts at 60 for him. Sarah's daughter is 6 and believes that Sarah is 78 years old. Meanwhile, Stacy is getting treated as her own father's wife. (This is because she is the trophy wife, I swear) The Paleo movement has changed and grown so much! At Paleo Fx, people were quoting a population of 10-15 million people consider themselves paleo. Paleo started with The Paleo Diet by Loren Cordain in 2001. When Stacy first checked it out at the library in 2010, it still had the publisher mandated recommendations of Diet Coke and canola oil, which were rectified in the 2010 revised edition. Stacy started paleo even before the second big paleo book, The Paleo Diet Solution by Robb Wolf, was released. Stacy read a lot of Paleo Hacks (Often a wretched hive of scum and villainy. You must be careful there!) back in the day. She remembers being terrified by a post that was decrying that some "New World" foods like nightshades were being called Paleo. This scared the crap out of her! At the time, she declared that she could NEVER give up nightshades! She found comfort in Elana's Pantry and Spunky Coconut making recipes that could be adapted to paleo Paleo Parents came about during a time when all the bloggers were just fumbling in the dark because there were no resources Sarah came in before It Starts With Food, but when Whole30 was still a powerful force. Paleo back then was very much low carb, no potato, low fat. Over the years, Paleo has acquired a lot of new researchers and voices in the movement like Mat Lalonde, Alessio Fassano, and Stephen Guyenet (who is my boy). We're moving from broad brush strokes, to more fine tuning into what an ideal diet might be. Healthy diets now seem to be rich in healthy fats and are micronutrient sufficient. The starting point is still cutting out the bad stuff, first, but then there are lots of variation. People are coming to their own conclusions based off of numerous sources Potatoes were beginning to be accepted by many bloggers, but the big turning point was being accepted by Whole 30. There's no central leadership in paleo to make declarations, Whole 30 was, for a long time, the people that made these decisions for a lot of people. These days, sometimes it trickles through, like with green beans. Dairy products are definitely controversial for many people. There's a movement to include A2 Beta Casein milks like camel milk. Different thought leaders have different thoughts on paleo approaches, which become the focal points for big rethinking. The Paleo community isn't about what's right and wrong, paleo and not paleo, but what will work for you. Paleo is founded in our scientific understanding of what works for humans, as well as what genetic variation will make individual bodies work best, which empowers people to make decisions for themselves to create a healthy sustainable lifestyle Episode 200 is done, what will we do for our 4 year aniversary? Our Fourth Anniversary show will be on August 12th, 2016 Sarah and Stacy get schmoopy! Thank you for listening! Outro (39:03) Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 199, Diana Rodgers and Embracing Modern Medicine On this episode of The Paleo View, Stacy and Sarah are joined by Diana Rodgers of Sustainable Dish to talk about why it's okay to seek medical attention and not feel ashamed about it. While paleo can be a very helpful diet for people who are suffering, it's not a panacea. It is always appropriate to seek medical attention if you can't fix what's wrong with you with diet and lifestyle changes alone.     Click the picture above to be taken to iTunes or download and listen by clicking the PodBean Player below   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 199, Diana Rodgers and Embracing Modern Medicine Intro (0:00) News and Views (1:18) We are joined by Diana Rodgers, newly minted Registered Dietician and blogger at Sustainable Dish Diana and Emily Deans just posted an amazing article called Unicorns and Rainbows: The Myth of the Paleo Panacea Paleo will not necessarily solve all of your medical issues There is no shame in seeking medical attention! The goal of paleo is not to make anyone feel "less than" Diana was inspired by a patient who had Cyclothymia and was worried about going on an antidepressant If you had a heart condition would you stick it out and hope paleo would make it go away? No way! Modern medicine, with all its criticism from the Real Food Movement, has some great stuff going on! Remember: What's your goal? Because none of us are making it out of here alive. The search for the optimal human diet is not instead of modern medicine, it's in addition to it. Find a balance and take advantage of medicine when it is appropriate. The good news: there is no chronic condition that a healthy diet, proper sleep and sufficient activity will not improve. You have not failed if you have to take medication! No moral judgment for medical intervention Even if you choose to go off medication, do it with doctor supervision to monitor for the potential bad effects of going off medicine Read Matt's blog post about his psychiatric conditions here and here. Remember: It's super hard to stay off medication for him! It's amazing how we now have tons of medical professionals in paleo now! Diana is now a Registered Dietician after a long process Controlled nutrition and IV nutrition save lives! How do you sit in a classroom and listen to things you disagree with? It was really hard for Diana to "waste her time" learning for her RD. By the third week, Diana couldn't hold her tongue all the time. Luckily, she could text Mat Lalonde (Harvard lecturer, scientist, Kraken) (she trade organ meat from her farm for unlimited texting!) Everything in moderation drives us crazy! It's not great advice that candy and junk food can be a part of a healthy diet because most people can't effectively moderate. Diana is a big believer in a period of cleansing like Whole30. The saturated fat is fine new ideas hasn't made it into her RD classes. Studying for test is hard! She had to figure out their "right" answer because anything she believed would probably be wrong! They wouldn't accept many of her undergrad classes and she had to start over at Biology 101! Even though she was a Nutritional Therapy Practitioner in practice, none of her experience would count towards her RD. She had a hard time getting an internship because she couldn't move due to family and farm. So she made sure to get all A's so she could get an internship in Boston, but was still rejected a lot (maybe due to her paleo presence on the internet She got into an ISPP (Individualized Supervised Practice Pathways) instead. Allowed her to pay for supervision and allowed her to set her own flexible internship. She paid 6500 dollars! She worked in a community capacity, in a food service capacity and in a medical capacity rotation. Part of her rotation was with Dr. Alessio Fasano, a noted scientist and doctor that studies Celiac disease! Sarah is amazed by that! It was really depressing to talk with dying patients without any opportunity for real food resources. Diana has a couple of offices she works out of, and is taking patients! She's glad she has a Nutritional Therapy and real food background before she started getting her RD. Diana's post is "How I Became a Real Food Nutritionist/RD" Over half the states say that only an RD can give nutrition advice, so you have to be careful when writing about nutrition on the internet. And now she can give advice as an RD, and she can accept insurance! She also works with patients online! Diana's website (with free ebook!) is at Sustainable Dish Her books are Homegrown Paleo, about a local, sustainable, and real food and "The Lunchbox Book" Paleo Lunches and Breakfasts on the Go It's spring! So start your garden and find a farmer! Thank you for listening! Outro (33:31) Support us by shopping through links on our sidebars, please! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ep. 198, Weight Loss Follow Up On this episode of The Paleo View, Stacy and Sarah answer a question on how to lose weight a second time and why it might be more difficult.  If you enjoy the show, please review it in iTunes!The Paleo View (TPV), Episode 198: Weight Loss Follow Up Intro (0:00) News and Views (1:18) This week, Sarah is tired because she returned from PaleoFx! Considers this one the best one yet! Check out PaleoFx TV, the on demand streaming service! Watch PaleoFx talks and demos anytime you want. It's Netflix but Paleo! Stacy missed it this year (for the first time!) due to going to Europe last week. Instead, she spent time with her family. Weight Loss Series Continued (7:49) Question from Stella, possibly our longest question ever! Stella: "I share a multi-generational home with my kids (ages 12-22), and my parents (age 75). I am divorced from the kids' father. I am unemployed, a student and a home-school parent to my 12 year old who has an autoimmune disease (Juvenille Idiopathic Arthritis). Diabetes, autoimmunity, and obesity tends to run in the family. My fiance' lives in Europe (communication with him is why I often have trouble getting 7-8 hours sleep, or optimizing my sleep).I have been told I am going through perimenopause early. Finances do not permit buying grassfed meat, milk, or cheese.. We do buy grassfed butter, which is used liberally. I have a food allergy to industrial hemp seed (hemp seed, hemp milk, hemp cereal, hemp protein, etc). I thought getting fat as I had kids was inevitable and I never dieted cos I watched my mother struggle for years.... But finally I got scared, I was obese, retaining water, and I had to do something. !n 2013-14 I lost 70 pounds using a variety of lowcarb and paleo diets and doing Crossfit and swimming. I went from a size 20 to a size 12, 220 pounds to 150. I felt great. I looked great.... Life happened, I got off focus, carbs crept back in, I became inconsistent with Crossfit... ALL the pounds (plus a couple more) came back on, I injured my knee (doing yoga!) and was later diagnosed with a pelvic floor issue, and told to lose weight. This January (2016) I started lowcarb Primal and daily walking. I lost about 14 pounds in January.... and then the weight loss stopped. I have persevered. Walking, working with a PT on my knee and pelvic floor... I keep losing and regaining the same 5 pounds and the scale is stubbornly set right around 206-211... my body measures are similarly ambiguous. I do not eat grains, beans, sugar, junk and I limit my fruit and starchy carb to 2x a week.... The weight was falling off me when I did this last time.So Sarah, Stacy, I listen to your podcast frequently, and I love it. I am afraid this is a series of questions related to your current series on weight-loss research, rather than a single question. Please see the background info as it is essential to understanding what I am asking. When I lost this weight the first time it was effortless. 2-4 pounds a week came rolling off like breathing with lowcarb paleo, and just easy swimming and walking in the beginning (I started Crossfit at 180 pounds)...I have not had normal sleep in probably the last 9 years. This time I am struggling to even get under 200, let alone to the trim muscular person I was 2-3 years ago. What I would love to know ladies is what can I do to maximize my health, and normalize my hormones (I know about the basics, sleep, grains, nuts, carbs, sugars)? How does one lose 100 pounds the second time around Sarah? What worked for you? Stacy, my body image is abysmal. How can I feel positive about my body when I feel weak, fat and like my metabolism is totally broken and will never work again? What worked for you? Sarah, how can I have normal sleep when the only time my man and I can connect and talk is at 12AM my time? You two may have answered some/all of this elsewhere, and if so, please hit me with links! I'm perservering, cos I hate how I feel on SAD diet, but losing weight the second time around seems impossible and it is so discouraging... Sarah, you are a smart lady, and can read the research - what is a person like me (formerly obese, lost a ton fast on paleo, regained it fast and is now trying to lose it again) up against metabolically, and how can I address it? I know you are doing a podcast series on weight loss research, and would love to see some more info on this sort of thing.... . Links would be amazing, info would be amazing, Sarah I own and love your books... Much Gratitude to both of you ladies for all you do. Best Regards, Stella" Kudos to Stella for owning that there is a problem and trying to get back on the wagon! That's the best first step. Focusing on how you failed will always leave you stressed and more likely to more bad choices. Focus on what is great in your life! Shame will never lead to positive results. (See our episode on Body Image!) Sarah shares her story on weight gain and loss (see here and here) It took her a long while to let go of becoming super lean and accepting her body for what it can do. Cortisol (stress hormone) is a wonderful hormone that is also a huge jerk. It will block weight loss. Also possible thyroid issues. Talk to your doctor about a full thyroid and cortisol panel. Sleep! You're admitting to not getting enough sleep, so see how you can fix that. Try calling your fiance at his midday most of the time instead when possible because that's your morning. Helping you sleep is a way your partner can help you from afar! Check out Go to Bed, Sarah's ebook Try eating starchy carbs at dinner to help you sleep better Sometimes big carbohydrate changes can be disruptive to your life in many ways. Lots of stories of people, especially women, adding back carbs and having more weight loss success. Check out our show on the Obesity Paradox. Maybe not worrying about the vanity pounds is best for people plateauing close to their goal. Get to a place where your body is healthy, not necessarily looks the best. It's important to persevere, but also to be patient and nurture yourself! It's called a health journey for a reason Thank you for listening! Outro (38:48) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (1:18) Stacy is leaving for a country that doesn't speak english She has only used her passport once before Stacy is heading on a cruise with her father and sisters down the Mediterranean They will fly into Rome by way of Ireland, and then will stop by a couple of ports in Italy, Turkey and Greece Stacy will be visiting some family members overseas while traveling Planning ahead with podcast recordings This week's topic will likely take Stacy and Sarah through three episodes - covering a number of discussions around weight loss, utilizing the latest research available on the topic Weight Loss and Paleo (8:35) There are three different major communities that come into Paleo - athletes who want to optimize performance, people who are looking to mitigate disease, those who are looking to sustainably and healthfully lose weight There is overlap in these three communities , but these are the most common motivators to adopt a Paleo diet and lifestyle Reminder, Paleo is a template - a set of dietary guidelines with plenty of room for self-experimentation and individualization There are a lot of gray areas to Paleo - a lot of, 'try this - see how you feel' things, and a lot of room for tweaking, which can get overwhelming very quickly The great thing about this is that you can use the general starting point and then take advantage of the flexibility to see what will work best for your lifestyle You can essentially figure out how to Paleo in a way that works best for your body and is the most sustainable for your life New science helps us make informed decisions about how we tinker with our individual Paleo template, and how we manage these gray areas, and how we can adapt Paleo to best suit our individual health goals Science with Sarah (14:20) New York Times article - After 'The Biggest Loser' Their Bodies Fought to Regain Weight Things that can happen when you lose a significant amount of weight Some of the latest in weight loss research: It doesn't matter what diet you are on, if you want to lose weight you simply must be on a diet and be mindful of your eating Low fat and low carb are basically tied for their effectiveness at supporting weight loss Rapid weight loss may increase your chances of maintaining it There are lots of strategies to getting people to lose weight, there are lots of diets that work - and there is no magic 'this diet is better than this diet' What is difficult if finding the path to maintaining weight loss Studies show that only 20% of people maintain weight loss no matter what weight loss program they followed to initially lose the weight The calories in/calories out model that is used on 'The Biggest Loser' The hormone changes surrounding this model Contestants on this show have a much higher percent that maintain a greater than 10% weight loss over six years, compared to other studies The significant changes that happened to contestants resting metabolic rates and leptin levels What the research found in thyroid function The contestants were not more insulin sensitive after six years as they were before they started the diet, independent of whether they maintained a 10% weight loss or not, and they have about the same lipid panel as when they started What the other measurements showed Sarah's take home from this study - rapid weight loss causes a massive slow down in metabolism When you lose weight rapidly you lose lean body mass at the same time, which will happen no matter what diet you are following, and this impacts your resting metabolic rate It is important to understand that rapid weight loss has these other consequences, and what it meant for 'The Biggest Loser' contestants is that more effort was needed on maintenance than was needed on weight loss It begs the question - what is a better way to do it? What is the key to maintaining a dramatic weight loss? All the effort that Sarah has to put into her weight loss maintenance There is no magic formula, but there are lots of things that we can do to set ourselves up for success, which we will discuss on next week's episode Thanks everyone - we will be back next week! Outro (43:17) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (1:18) Finn got his cast off on Friday, so he only had it on for three weeks This was the first bone break amongst the three boys The doctor said that Finn's bones look very healthy Sarah took time to clean her desk and get organized Questions & Answers (7:46) This week's show is inspired by another great question Lexie asks: Our daughter is having an issue eating meat. I have such a hard time getting her to eat it in any form. She will sometimes have a few bites of Applegate deli ham and maybe a bite or two of grass fed hot dog, but that's it. She used to tolerate braised meats better but that seems to be ending too. I've tried pulled pork, braised beef, homemade meatballs, all manner of deli meat, meat sauce with mushrooms, chili... at best she will take a bite or two and then suddenly acts like it's poison. I'm pretty convinced it must be an issue with the texture. I think she often likes the flavor but then is put off by the feeling of meat in her mouth. The one that she will try hard at is bacon (that's my girl). Unfortunately, that is usually too difficult for her to eat with her 6 teeth but I still let her suck on it a bit when we have it. I'm so worried about her getting enough nutrients and I'm also having the hardest time packing her lunch for school. I end up resorting to sunbutter sandwiches and other wheat-based things more than I'd like, just because I'm at a loss and don't want her to go hungry. I plan to try chicken liver mousse soon. I'm hoping that the smooth texture will appeal to her more. Any other ideas for foods to try and how to get her to accept the texture of meat? Good job introducing a variety of foods, as exposing your kids to a variety of foods is the best approach to get an idea on what they like If she is still nursing, protein wouldn't be Stacy's biggest concern Stacy agrees that it sounds like she is likely dealing with a texture issue The muscle control in a baby's mouth is not yet as strong as an adults Some children can get their protein needs met through blended meats at that young age With baby-led weaning, the littles ones primarily eat vegetables at that young of an age She might just need some bridge food to help her - possibly pulverize her food at the table for a few weeks to see if it is an issue with flavor or texture Stacy suggests that she not stress about it, continue to offer the foods she is offering and encourage her to try them Stacy notes that these habits are normal for a child who is roughly one year old Try serving meats that are inherently soft and fall apart in your mouth, like liver Eggs, milk and yogurt are all great sources of protein, so Lexie's daughter is getting great nutrition Try your best to relax as a parent as your little ones can pick up on your stress and feel stressed about it all as well Sensory Processing (18:18) Sarah does not think this is what is going on with Lexie's daughter, but she does think it is relevant towards this conversation on meat averse kids Sarah's daughter had a mild issue with sensory processing, she was adverse to different textures, temperatures and strong flavors in her mouth - at one year old she was borderline failure to thrive and they had to help her gain weight What Sarah and her husband were able to identify when they slowly transitioned their daughter to a Paleo diet How Sarah and her husband helped their daughter move past her sensory processing symptoms What is developmentally normal for the various ages and food aversions The strategy is one bite, keep presenting, stay patient and don't get worked up about it If you are dealing with a kid who is really having issues with consuming a food group like meat and it isn't going away in a couple of months as part of a developmental phase, you may want to discuss it with your pediatrician Specialists who can help with strategies to help overcome these symptoms It is normal for kids to enjoy bland and familiar food - from there it is just a matter of walking that balance to still expose them to new foods to broaden their interests and palates, while still catering to their preferences  Kid's favorite first foods For Stacy's kids: Each kid was a little bit different In general liver was the first protein that was presented to them all Avocado Banana They introduced solid food very slowly Lima beans Wesley was their Paleo baby and he loved olives and pretty much all fatty foods For Sarah's kids: Her oldest did the rice cereal mixed with breastmilk and then they moved to mushed up vegetables Her second daughter did avocado, banana, egg yolk, yogurt They both moved on to finger food really quickly They loved peas Sarah found that they both liked pre-chewed meat as opposed to ground up meat Sardines Kale chips Pomegranate seeds Sea Snax Meals for the food introductory period Ground beef Stir fry Thoughts on baby cereals Not pressuring and not making a big deal out of it Respecting their kids preferences and working with them to understand what they do and don't like to eat We will be back next week with a guest! Thanks everyone for listening! Outro (44:29) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (1:18) Sarah loves that the format of this podcast allows both her and Stacy to tackle current events as they are unfolding in the media And just this week there was a frenzy of negativity on the Paleo diet that was first shared in Australian media, and the stories then reached global media channels So for this week's show Stacy and Sarah want to discuss the current media that is misrepresenting a scientific article and where that all came from, but to also discuss how Paleo tends to be very attacked in the media and how often we typically see critiques of the Paleo diet that completely misrepresent what the Paleo diet even is Stacy is curious to see what the long-term buzz around this media will be The first article that Sarah saw was from a British journal titled, "The Paleo diet is dangerous and increases weight-gain, diabetes expert claims" So this prompted Sarah to look into the science behind this article that supported this claim and she found that there was no link to the original research, however, she found other media articles on the same topic that led her to the original study Sarah shared the other sensationalized article titles Sarah was eventually able to dig through all the articles to find the original, and the title was 'A low carbohydrate, high-fat diet increases weight-gain and does not improve glucose tolerance, insulin secretion, or beta cell mass in New Zealand obese mice' These mice were specifically developed in the last ten years to study diabetes They are a highly susceptible mouse How the study was structured and what the researchers analyzed from the results What the study revealed The rebuttal to the study that Sarah shared on her site HERE The conclusions from the researches on their abstract essentially said, "a low carbohydrate, high-fat diet is unlikely to be of benefit for preventing the decline of beta cell function associated with hyperglycemia and type-2 diabetics" Sarah's takeaway was, 'great - I too don't agree with a ketogenic diet' However, the press release likened the structure of the diet that was used in the study to Paleo, by specifically calling out celebrities and stating that their recommendations have no basis in scientific literature Sarah gets worked up about this kind of critique of the Paleo diet because the study in no way represents the merits of a Paleo diet How shady Stacy found the quote on celebrities to be  "Mass media hype around these diets, particularly driven by celebrity chefs, celebrity weight-loss stories in the tabloid media and reality TV shows are leading to more people trying fad diets backed by little evidence. In people with pre-diabetes or those with diabetes, the low-carb, high-fat diet could be particularly risky. Low-Carbohydrate, high-fat diets are becoming more popular, but there is no scientific evidence that these diets work. In fact, if you put an inactive individual on this type of diet the chances are that person will gain weight." - this was said by the President of the Australian Diabetes Society Where there is merit in this authors points, and where he exaggerates the details The diet studied was structured around 81% calories from fat, 13% calories from protein, and 6% calories from carbohydrates This diet is a ketogenic diet to a T, and you can find more on Sarah's site here on the negative effects of a ketogenic diet So first point, a ketogenic diet does not equal a Paleo diet The other problems with the press release and where the details were exaggerated Nothing in the study looked at the quality aspect of the foods endorsed by a Paleo diet There are two other episodes that discuss the difference between nutrient quality of a Paleo diet versus the nutrient quality of a ketogenic diet, which you can find HERE and HERE The ingredients of the diet used in this specific study and the questions surrounding the ingredients that were selected Why is Paleo so consistently misrepresented in the media? The level of frustration it gives Sarah to see science so grossly misrepresented in the media The responses from the Paleo community that discredit the study because it is done in mice, and Sarah notes that this isn't a fair critique of the study Animal studies are incredibly well validated strategies for understanding human health It is a bad habit to dismiss evidence that may contrast with our views Recognize that we don't have all the answers and be open to assimilating new information, even if it contrasts with previous studies It is responsible of us to look at studies objectively Sarah notes that it is important to think critically and that there is a way that we as a community can discourage such aggressive attacks by putting our support behind rebuttals, behind those who are being attacked, and commenting on these studies in a measured way The best response is measured and logical Definitely engage, but keep it mature and respectful - demonstrate just how much support this Paleo community really has And when you see media articles like this, try not to take them personally Stay true to what you know Don't forget to tell your friends, comment on show notes and social media, and please leave those reviews Stacy also wants to thank those who came out to the event at the Organic Butcher Outro (1:02:31) Learn more about your ad choices. 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Intro (0:00) News and Views (0:56) Stacy is feeling pulled in a million directions Work is very hectic, she is fighting a cold, and is prepping to leave for a week-long vacation The whirlwind of a week Sarah has had, and canceling her scheduled plans for a nap instead Stacy's love for her job Finding the right path for you Honoring what is right for you - consistent evaluation and adjustments Coming up with ways to manage your life and your health that allow you to be successful Work life balance Science with Sarah (19:32) Mindful meditation, incorporating 10 to 15 minutes of mediation a day significantly reduces stress Mindful mediation is a meditation strategy that helps raise awareness of our bodies, what is happening in our bodies, where we might have discomfort, and makes us aware of our thoughts and emotions - it encourages us to let these things go There is a variety of ways to practice mindful meditation Sarah's use of the meditation method 'equal breathing' What studies have shown on mindful meditation Functional connectivity was shown to increase with mindful meditation Studies also found a decrease in inflammation within the body And research shows is all it takes is 10 to 15 minutes a day Sarah notes how little you trade in your day to create time for mindful meditation, yet how much you gain If you are new to meditation, guided meditation may be a great place to start and there are a number of resources to help with that Questions & Answers (29:21) Susan - how do you do it all and keep your health intact? Stacy says she simply doesn't do it all She learned that perfection is no longer something she strives for She does the things she enjoys to do, but otherwise delegates to her team or relies on Matt for all that he does to help She does what is important to her - and has a post on the blog here on her time management techniques Her number one priority is spending time with the kids, and that is where she invests her time The activities that help Stacy recharge, essentially her forms of mediation Sarah has just now settled into a work life balance after years of working to strike a balance She had to think of focusing on her physical and mental health as part of her job This mental shift made it easier for her to adjust her priorities without having guilt associated with it Her efficiency increased with this as well, especially since the incorporation of better sleep and exercise allows her to function better Sarah also relies on her amazing team, a supportive husband, and kids that keep her laughing and happy She also schedules out her day and focuses in on one task at a time as opposed to doing too much at once Part of it is being ok with the give and take, asking for help, making sure to look after her own health so she can be efficient and productive There is a constant balancing act, and practice to not overcommit Learning how to fail and to dust yourself off and keep moving forward Unitasking, and what a big benefit this strategy is for both Stacy and Sarah The only times Sarah multitasks June - As a single mom, I am finding it hard to keep up with exercise and cooking Paleo meals - please help! The props that Stacy gives to all who are a single parent who manage a healthy lifestyle for the family alone Taking advantage of already prepared food is going to be your biggest help Buying pre-chopped vegetables, the freezer section is going to have the most nutrient dense options Plan ahead for breakfast and lunch with a big pot of soup or a frittata that you can save and serve Stacy always takes leftovers or a salad for lunch with canned tuna or salmon Everyone in the community eats hot dogs some times, they are just buying a different brand than a SAD and not putting it on a bun Feel good about the progress you are making Sarah only cooks three to four days a week, and cooks big meals and plans to have leftovers Crockpot meals can be very helpful, also developing a repertoire of 10-15 minute meals to have on hand and utilize when needed Perhaps also using a big cook up day on the weekend would be a good option Part of the transition is finding your new convenience foods Find way to combine focused time with your kids and other activities - getting them involved in the kitchen, working out outside with your kids, finding a gym with a great kid area Tammy - what tips do you have for families where both of the parents work outside the home and finding time for everything is a challenge? Batch cooking and plan ahead Prioritize and let go of the things you can't accomplish and reschedule the tasks you must Experiment with new favorites with your kids Let your kids search for some recipes on Pinterest, Instagram or blogs and help them search for Paleo options Check out Paleo Parents e-book Paleo to Go and their print book Eat Like a Dinosaur Stacy apologizes for sounding like a frog on this show - a sign that she was trying to do it all Hopefully this show was a good reminder to prioritize yourself - don't ever take the advice to just push through the exhaustion Please don't forget to review the podcast and to share with family and friends Thanks everyone for listening! Outro (58:13) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (0:56) Stacy started aerial yoga, see the video here And loved it so much she bought a system for home, the Aerial Essentials yoga fly kit All the love Sarah is sending to Stacy from the podcast licensers she met at her book signing events in Texas How loved Sarah felt during her Texas stops, and especially by those who brought her AIP friendly food to enjoy during her hectic travels What else Sarah did during her trip When Sarah returned home, she had a busy Monday morning appearing on a local news station to help with the opening of a new Sprouts location How Matt and Stacy eliminated their weekly stops to multiple grocery stores For this week's show, we have a number of questions in the queue that are pretty general, but very common and will make for a great discussion for both those new to Paleo and those who have been following this template for a long time Science with Sarah (15:57) An article published in the scientific journal Nature, Diet Induced Extinctions in the Gut Microbiota Compound Over Generations The study asked the simple question - what happens to the gut micro biome when we go on a low fiber diet? The standard american diet is a low fiber diet What happens over the long-term Are the results reversible What happens from one generation to the next since we inherit our parents micro biome The gut micro biome refers to the collection of microbes living in our digestive track We have as many cells in our gut as we have in our whole body, if not double We depend on this bacteria that lives in our gut - they help us digest our food, access nutrients from our food, create nutrients from our food, regulate the immune system, regulate our metabolism, they regulate our gut barrier, they regulate our neurotransmitters, they impact every system in our body Every chronic illness is linked back to something going wrong with the bacteria in the gut What makes for a healthy gut micro biome is one with a large variety of different types of species that live in our gut We achieve this by eating a fiber rich diet from veggies, fruit, nut and seeds - and focusing on big portions of non-starchy vegetables with as much variety as possible Too high of fat can mess with the type of bacteria that grows in our body What the study did to explore the questions surrounding a low fiber diet And what the study found when studying a low fiber diet in mice  They then looked at what happened over the course of four generations of high-fiber diets vs. low-fiber diets, and switching on an off between the two The paper emphasized that if we don't fix the food system, we are not going to be able to recover human health because how linked our health is with this diversity of the gut micro biome Essentially bacteria extinction is taking place Not just a SAD is to blame for these changes, low carb and ketogenic diets are also low fiber and they also happen to be high fat Why emphasis on getting more vegetables is critical The daily recommended allowance of fiber is 25 g Aim for 9 to 14 servings of vegetables with a mix of starchy or non You can use an app like CRON-O-Meter to track your fiber intake The value that journaling for a couple of days can play in your overall health Eat more vegetables, look for great sources of probiotics, don't regret the things you have done in the past Questions & Answers (34:54) Mary - can you overdo fiber? Generally the answer is no, but there is a big but to the answer Bacteria help us breakdown fiber - when we don't have the right types of bacteria to help us breakdown that fiber it can cause gastrointestinal symptoms We can see these symptoms not only when fiber intake is too high, but when we are trying to increase our fiber intake, or reintroduce fiber after a SIBO approach where we are starving bad bacteria Slowly increase fiber if you are experiencing trouble, as opposed to automatically focusing on the 25 g a day - monitor GI symptoms, and pull back if you experience uncomfortable side effects Glenda - what are the best numbers to pay attention to for general health? What questions should I be asking my doctor during my annual physical? Stacy notes that it depends on your doctor - that it may work best for you to know ahead of time what you are looking to gain from your yearly physical and ask for tests relevant to those specific questions Stacy shared on the numbers that were most important to her to explore, and why those numbers were specific to her health and what she was dealing with Stacy's general recommendations on numbers is to look into triglycerides, HGL, LDL, and blood sugar Sarah notes that all of the general tests that your doctor will run are excellent, but she recommends to be educated on the reference numbers If you think you have a problem with a particular system, that is where requesting more detailed testing is useful, but if you are monitoring how things are going, the usual tests will suffice Kimberly - are there some general guidelines to Paleo to follow? The general guidelines that Stacy follows: She values nutrients and focuses on where she is going to get her nutrients for the day, and she does monitor both calories and macros She thinks ahead through the day and how to achieve a balance that supports her health goals She makes sure she is going to get organ meat a couple of times a week, which Stacy gets through EPIC's Liver Bites She also makes sure that she is getting seafood and broth a few times a week These guidelines may be a little overwhelming to someone who is fairly new to Paleo - a better way to look at it would be, is this the most healthy thing I can eat or does it simply taste good? Also consider your core food groups - get in the habit of eating meat and vegetables Your best approach is to practice moderation with your macro intake - 20/30% protein, 25/40% carbs, 30/55% fat Going with 1/3, a 1/3, 1/3 and letting things fluctuate a bit here an there from one day to the next will ensure balance 1/4 of your plate should be protein, with maybe 1 starchy vegetable and a couple of non-starchy vegetables Keep a food journal, be mindful, and make sure your caloric intake isn't through the roof How Stacy has calculated her macros and how she adjusted them to tackle her specific health goals How Sarah gets her macros and the value she has found from journaling How tracking has impacted both Stacy and Sarah's mental and physical health The next Go to Bed group challenge starts this Sunday (learn more about this program on this podcast episode or visit the site HERE) Stacy encourages everyone to get in on handstand month Make sure you are signed up for both Stacy and Sarah's newsletters to not miss all the amazing posts and recipes that are going out! Thank you everyone for submitting your votes for Paleo Magazine Best of 2015!! And please don't forget to leave a review for The Paleo View Thanks everyone! Outro (1:12:17) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (0:56) After 5 days of being stuck at home from Winter Storm Jonas, Stacy thoroughly enjoyed her first trip out and a visit to a coffee shop! In Stacy's area they got 30+ inches of snow They had electricity the whole time and had a lot of fun because they were prepared They also made a lot of recipes for the blog and played a lot of board games The kids even went out in the hot tub during the thick of the blizzard Sarah received a little bit of snow and her kids went crazy for what they called "snow day" The issues the snow is causing in Stacy's area Stacy's handstand challenge her and Finn are doing together Sarah prepping for the CrossFit open, and her wall ball challenge Sarah's excitement for finally being able to talk the CrossFit lingo, and Stacy has inspired her to start a handstand challenge as well Why Stacy chose a handstand challenge If you have been following along on Instagram and want more information, tune in to Stacy's Strong Woman Radio's co-host, Vivian's periscope where they share more on these challenges Stacy is so excited about all the recipes they will be sharing from their stretch of time home during the winter storm Be sure you are signed up for Sarah's and Stacy's newsletters so that you don't miss these special recipes, events, etc. If you are in Austin or Houston, reminder that Sarah is in town the weekend this show airs - get all the event details HERE Science with Sarah (22:44) It is the season where people who went Paleo as a New Years resolution are starting to feel really good and want to keep going That three to four week marker with the implementation of a Paleo lifestyle is when the magic starts to happen and you can't imagine ever doing anything else Stacy and Sarah thought it would be great for this week's episode to focus on how we talk about Paleo - this is perfect for those who are new to the community and new to the excitement that comes with this transformation When Sarah was new to Paleo and seeing such amazing results she wanted to share the information with others, and she did with every random stranger she would encounter, which turned out to not be an appropriate channel for her enthusiasm, which is why she started a blog Starting a blog isn't necessarily an appropriate avenue for how to handle that enthusiasm for everyone, so understanding how to talk about your diet and lifestyle with others is a valuable understanding to have Stacy wants to make it very clear that she is not judging anyone, nor telling others what they should or should not eat - Stacy and Sarah discuss foods that are "Paleo approved" versus foods that are "treats" that are good for mental or social stability Stacy's feelings towards the question - is that Paleo? Sarah's thoughts on the 'what did cavemen' do argument Alcohol while on a Paleo diet The current consensus within the Paleo community is that occasional to moderate consumption of non-gluten containing alcohol is ok We have to figure out how to implement Paleo and define the template within modern society and within the context of contemporary science There are certain 'is it Paleo' questions that have maybe answers to them - there is no yes and no answer to these questions In Sarah's opinion the 'is it Paleo' question is not the best question to ask, that we should instead make our decisions based on the answer to 'is this health promoting?' Within this framework there is a lot of room for individual experimentation and figuring out what works for us as individuals Questions & Answers (35:02) Pam - how to handle someone who tells me that following a diet free of gluten is lacking in nutrients and will eventually lead to health problems? When Stacy encounters someone with these beliefs, she reminds herself that these are the kind of people who are not interested in hearing about her lifestyle and to just move on Is someone asking a question because they are genuinely trying to understand your choices, or is someone simply feeling defensive about their food choices Food choices are really personal and sometimes people feel defensive about them Sarah's post on 'Gluten-Free Diets Can Be Healthy for Kids' - this post has great information on nutrients as it relates to a gluten-free diet When Sarah views an occasion as an opportunity to educate and when she doesn't If someone is just trolling and you engage them in a conversation that will not go anywhere, you will just create stress for yourself Karen (46:27) how to handle a spouse who is not in support of your Paleo lifestyle? Check out these two posts on Paleo Parents: How to keep your Paleo family out of the poor house Your Non-Cooperative Spouse (for your husband to read) What happened with Matt and Stacy since she went Paleo before her husband and kids did Real Life Paleo and Paleo to Go both have helpful tools to navigate eating out Paleo Stacy shared details on what she eats when she goes out and how she orders her food to ensure she doesn't get served a food that she doesn't tolerate Stacy has found that if she asks the waiter for a recommendation based on her limitations, that by far people are helpful and want to make sure she can have a meal she can fully enjoy How Sarah and her family handled their transition since Sarah started before her husband and kids did as well Sarah found that it was important to show her husband that food on Paleo was still delicious Focus on the positives and frame your conversations accordingly - don't focus on what you don't eat The importance of support in a relationship Jackie (55:45) why do friends encourage cheating and not take people's personal choices seriously? Stacy thinks that either a) they are not thinking or b) they feel better if they have someone to indulge with Stacy has had to ask people (her father and co-workers in particular) are you really encouraging me to do something that does not support my health? "Please don't tell me that just this bite is ok" Stacy tries to just be encouraging back at people, and makes it clear that they can still enjoy X even if she is making the choice to not have something One of Sarah's phrases is "no judgement" because people often feel the need to justify their choices when with her Sarah feels that it is not her business what someone else chooses to eat Stacy and Sarah's thoughts on the enablers in your life Think about what kind of relationships you have in your life and the roles that they play to support your goals, happiness, etc. Sue (1:07:29) - I find myself judging other's choices, and know that this is a bad habit. How can I fix this? It is important to keep the mindset of no judgement and to be able to recognize when it is appropriate to share your opinions and beliefs with others Work on reframing your brain, it will help you pull back on being judgmental  How Stacy handles expressing a concern regarding someone's health and their choices People will not be motivated to make changes unless they are ready to do so, and the same applies to the readiness and willingness to accept criticism/feedback towards their food choices You cannot impose your will on someone else Be a role model through your actions and when someone is ready, than you can be a source of support and information Thanks all for listening! We will be back again next week with another show! Outro (1:19:45) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (0:56) Stacy's back treatment was extremely successful and she is more mobile than she has been since summer It was an inflammation issue After a third treatment all discomfort should be gone Stacy is still waiting to return to lifting, and will likely instead start yoga to work on mobility and strengthening her body And then possibly incorporate personal training once a week to ease into things Sarah has been doing personal training since her kids went back to school and is seeing so many benefits from having someone who can both pace her and help her get strong, while not taking away from her health Not reaching burnout and having consistency with her training has been phenomenal and paying off Unfortunately after Stacy's back felt better, she got hit with food poisoning and an infection Sarah killing the PR's at the gym lately How Sarah's diet and lifestyle factors have allowed for these PR's to happen And she has been doing all these things to manage her health so that she can write her next book How phenomenal Sarah is feeling right now both mentally and physically, and how grateful she feels for reaching this point Making the smart choice over the fun choice This week's show topic comes from a place of wanting everyone to be healthy, and wanting the best for everybody A reminder, Paleo is a personal approach diet and lifestyle that needs to be self-customized to meet your needs The kind of recipes that are readily availability to those new to Paleo, due to the popularity of these recreations that would have initially fallen in the 20% bracket when Paleo was still a fairly new diet The pressures of being a recipe developer in the Paleo community There are better approaches and not so health approaches to Paleo recipes, and we are getting quite the variety in the movement these days Throughout Stacy's years following a Paleo approach, she has made many choices where she has went with the fun option, as opposed to the one that has supported her health, and she learned quite a bit from these moments and how they impact her goals Making choices to feel your best as opposed to hoping on the snowball In light of the new year and new goals, this week's show will allow us all to take a step back and remember what the point of Paleo is How do we identify if a food is Paleo or not? How the 'what did hunter-gathers eat?' argument mucks up the water for the discussion on what is the healthiest approach to life now Evaluating whether or not a food is a health promoting food and why this is the ideal guiding point in our discussion While this approach still has gray areas to it, you can better understand how food will effect the body Stacy's point on the need for rules and guiding points, and how confusing it can be when these aren't present Sarah's explanation for Paleo as a template that requires self experimentation to see what works best for you, which includes defining balance and sustainability that works for you What makes your body thrive, versus what does your body tolerate Finding that place in the middle where you can feel content with your choices Paleo is not something you do to achieve a short-term goal, Paleo choices are about long-term health to have a high quality life for as long as you can How Sarah and Stacy Define Paleo (32:24) Sarah likes to emphasize that there is no macronutrient prescription within Paleo Its a whole foods diet, not a high fat or low carb diet Paleo hones in on the most essential building blocks that our cells need, the raw materials that are needed for all the chemical reactions in every cell The word Paleo isn't used in Sarah's household - they instead think of their lifestyle as nutrient dense, anti-inflammatory, and one that promotes optimal gut health and hormone regulation Both a limitation and growth factor for this movement is the label, while it makes this approach searchable, it carries a stigma Stacy's mention of the new show 'My Diet is Better Than Yours' The Ingredients (41:11) Why Matt and Stacy structured Real Life Paleo around the transitional foods Getting to the healing, nutrient-dense foods in phase 3 The recreation foods (ice cream, brownies, cookies, etc.) are so much more popular that the superfoods are not what we see on social media Old school Paleo baked good ingredients will never be a nutrient competitor for meat and vegetables Baked goods containing these ingredients are very energy dense for the amount of nutrients in them There are so many people that come to Paleo to lose weight or find health, so promoting this idea of "clean, healthy Paleo treats" can be misleading and gets away from the point These foods are great for transitioning away from conventional foods or for special occasions and celebrations, but should not be mistaken for a routine food to include Using these foods as crutches as opposed to occasional treats Sarah doesn't feel that we need to give up treats or indulgent foods, but we each need to individually look at what is the right balance of treat foods verses health promoting foods People want a definition for moderation, but there isn't a one size fits all - that is part of the beauty of the Paleo lifestyle, that we move away from living by numbers and tracking When you choose foods within a Paleo framework, most people will naturally end up in a healthful caloric range for their bodies Changing your palette to not crave these "healthful treats" is key to managing cravings and finding a healthy balance with indulgences and treats It is missing the point to consistently have foods that are void of nutrients and do not promote health It is difficult for Stacy to get in the nutrients she needs to consume within the caloric range that is appropriate for her if she is eating really energy dense foods that are either nut based or cassava flour based, or even adding bananas to things Both Stacy and Sarah use these nutrient dense ingredients, but they each have to make themselves aware of where the balance falls for them, their health, and their goals Stacy hopes that people are mindful of what their goals are and what the point of this all is Ingredients that are a treat, but don't send Sarah "running for the hills" Cassava flour Tapioca flour Arrowroot starch Any ground nut and/or seed meal Ground root or starch Coconut flour Rice flour (falls on Stacy's list, but not Sarah's) Honey Maple syrup Cane sugar Tapioca syrup Date sugar Black strap molasses The reintroduction foods that you play with to test how you respond to their incorporation into your lifestyle High quality dairy Rice Potatoes Alcohol The scientifically supported, not Paleo items Any non-nutritive sweetener Emulsifiers (you can find more information on these ingredients on Sarah's site here) Guar gum Carrageenan Xanthan gum Lecithin Psyllium husk Looking at an ingredient and thinking about what it is replacing and whether or not it is doing us any good Why We Wanted to Talk about this Topic (1:11:51) Awareness of food choices is so phonemically important in order to be able to understand how food interacts with our bodies This is the time of year where so many new people come to Paleo to achieve their health goals, but when people come to Paleo and don't feel good because they are overdoing it on these questionable ingredients, we are missing the opportunity to help these people Being intentional with your food choices If we want the Paleo movement to continue to grow, we want to help people find health, and so we need to improve the awareness about where these lines are That doesn't mean never crossing these lines, but instead understanding how these ingredients work for you We are not hoping to throw anyone under the bus or to guilt anyone out of their favorite treats, but to instead encourage awareness and intention with food choices so that we can continue to make this a movement about achieving health Sarah is going to be in Phoenix the Saturday after this show airs and in Las Vegas on Sunday, get the details here on those events, and check out the information on additional signings at the end of the month in Houston and Austin as well Thanks everyone for listening! Outro (1:17:54) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (0:56) How Sarah and family spent the start of the new year - with loads of relaxation and spending time together at home Stacy and family's goal to welcome 2016 with nothing but pajama days Both Stacy and Sarah, and their families, are ready to get back into the routine An update from Stacy on her back - still very much in the diagnostic phase, didn't get an MRI, had x-rays done, which showed that there is a lot of inflammation in the joints, so Stacy is doing some treatment to help with that particular issue At this point Stacy is focusing on rest and sleep to help with recovery Stacy is also utilizing a low-inflamatory diet to help support her body's healing The road to Sarah's first autoimmune disease diagnosis and the flag that joint pain raised Stacy's approach in taking her recovery day by day, and the confirmation she received on her healing that has happened from her transition to Paleo that was seen in her her x-rays Sarah's new program, Go to Bed (24:24) Which is a sleep rehab program and an epic e-book The book was inspired from the book tour and receiving the common question of - I am seeing improvements, but am not healing like I should be, what am I doing wrong? Sarah's response to this question is always, how is your sleep? Sarah wrote about the role that sleep plays on the immune system in The Paleo Approach, but wanted to delve into the topic even more to share on the profound impacts it has to other systems within the body After reading up more on sleep and sharing many more blog posts on the role that sleep plays in overall health, it became clear that this was a topic that would make for a great book and to tackle all that sleep impacts in far more detail Sarah created Go to Bed as an e-book so that she could update the content (and distribute updates to those who already purchased it) as the science around sleep and health continue to evolve Sleep quickly falls off our radar when he become overly focused on the role that diet and exercise play, which are important pieces, but sleep is still a critical component to healthy living Sarah wanted to create a resource that put sleep back on our to-do list and distill all the science into action items There is a 14-day sleep challenge built into the program, which is essentially a process on implementing 14 small changes over the course of those days The program will ease you into the best bang for your buck approach to improving your sleep, and you will see tremendous improvement in your sleep over those 14 days, giving you a taste of what adequate sleep feels like, motivating you to continue to work on making those habits stick The program is not designed to be a hard thing that you follow and then stop once you complete it - it is instead designed to ease you into lifelong habits that will improve your sleep quality and quantity The first challenge just started, but the group challenges will start the first Sunday of every month, except in January there will be two groups - with the second group starting on Sunday, January 17 All it takes to join the group is to buy the program, sign up for the email series if you would like them, and then go to the Facebook and Instagram pages to collect group support and inspiration How quickly the research on sleep is evolving and the insights it is providing Sarah feels like this is an exciting time to stay in the know on what the scientific community is discovering in regards to sleep How sleep makes you more resilient to stress, and when you are stressed how difficult it is to get sleep - this e-book has tools for managing both stress and sleep since those things are interlinked Stacy's goals in the new year as it pertains to healthy sleep habits Find more information on the book Go to Bed HERE, and also review the full table of contents There is a special launch discount available right now, simply use the code 'INEEDSLEEP' to get 30% off The program will never go on sale again after the sale expires in about a week Thank you for tuning in everyone! We will be back next week! Outro (52:12) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (0:56) Sarah got to see Star Wars and it was awesome When we put out the 'Ask Us Anything' call for questions we received a lot of new years related questions, so are dedicating this week's show to that topic and those questions Sarah has been paleo for a little over four years and Stacy is in her 6th year of paleo, which is the longest either Sarah or Stacy have stuck to anything, maintained their weight-loss, continued to improve their health, etc. Stacy and Sarah are able to talk about habit formation from the other side There are still some things that both Stacy and Sarah continue to struggle with that require extra mindfulness When you are starting any kind of health change it can be very overwhelming, and it can feel hard and be discouraging that it feels hard - but it does get easier, and is worth the effort, and you get to the other side before you know it Stacy and Sarah have differing opinions on the subject of new years habits and challenges, and you will hear those differences throughout the show For background on Stacy's feelings towards challenges see here and here It is important that you know who you are and what works for your body and your habits Stacy's feelings towards the short-term restriction habit and the cycle that it creates for her - she instead focuses on building out a focused approach on incorporating all that makes her feel her best, and making strong choices that support her health goals If she wants a bite of something that is not within the perfect parameters of what Stacy has defined for herself, she has that and moves forward without guilt This makes it easier for her to not binge on the backend Or to find things along the way of a restriction diet that are "within the rules" but aren't adding value to her life Sarah comes from the side of not liking any healthy living habit that defines an endpoint, she instead feels like the priorities of a paleo diet are about sustained lifelong health If you have an end point, then you have permission to stop doing whatever it is you are doing to achieve that health goal you set out to accomplish Ending worse than where you started Spending the length of your challenge with a rebellion mentality, trying to stretch the rules, and the mental game this creates Sarah wants to talk about habit formation, taking action to form those habits, and thinking about sustainability and creating an action that promote health and becomes a natural thing to do Not defining an end point when identifying your goals and creating habits around those goals For Christmas Stacy got a lifestyle thing that is like a FitBit, but for your brain - Spire Tracks your breathing and gives you goals Stacy has learned that she is really bad at being calm The health challenges that Stacy and Sarah continue to work through along their journey Sarah does not wait for a date, she identifies when things are sliding and reigns it in immediately - which is one of the biggest things she has learned in her health journey, don't wait to pick yourself up The continued work on habit formation, but knowing that you are human and quickly recognizing when you are going down a road that you shouldn't be Questions & Answers (21:12) Gale - I want to start Paleo, but every time I try something new I end up right back with my old ways of eating. What tips do you have for sticking to Paleo past January? Define what you are doing Paleo for and make sure it is something that really matters to you and is not just an aesthetic thing Identifying the little things - being aware of the cause and effect between food and your health (i.e. if I eat this I will break out) The only way to identify those cause and effects is to stick with it and to remind yourself that you are making the choice to do this change and that you want to follow a Paleo diet Create a positive mindset around the choices you are making 30 days is not a magic number for everyone If at the end of a timeframe determined by you, you would like to reintroduce certain foods, do it mindfully and with observations to see how those foods make you feel Honor what style of change works best to you, and look at what makes you successful when adopting change The cold turkey approach does not work for everyone - and 30 days does not work for habit formation (see here for more details on that) Creating steps in your transition and listening to yourself to figure out how Paleo fits best within your life Keep sustainability in mind and remember that you are working to identify the balance that will be needed to maintain this for the rest of your life We set ourselves up to feel deprived when we define Paleo by what we cannot eat Celebrate all the amazing foods you get to eat instead of mourning the foods that you do not get to eat Real Life Paleo has tips, details and recipes on how to transition into paleo as opposed to being a 21 or 30 day challenge thing Meg - I am just starting Paleo, what are some guidelines for portion control? (30:59) Both Stacy and Sarah still struggle with over-eating, and this is common for many people and it is easy to overeat Paleo foods You could weigh or measure food for 3 to 5 days to get a feel for what servings look like and how you feel when you consume certain servings You could also look up tricks online (50% of your dinner plate being vegetables, palm of your hand is a serving of protein, etc.) Using smaller plates can also help with overeating Staying well hydrated, managing stress, and getting adequate sleep can also all help with calorie consumption regulation Calories do matter, even if you are eating nutrient dense foods There are many tools that you can use to track your intake Sarah uses CRON-O-Meter Stacy uses MyFitnessPal  How Stacy and Sarah incorporate tracking Toying with your macros can be very tricky, and the research Stacy has done to identify what works best for her Kristina - how do you prepare for a successful week with a busy schedule? (41:57) This is going to take some trial and error to find what works best for you Every four or five days Sarah will cook a huge dinner, which includes several meals worth of meat and three or four different vegetables Sarah's family is able to incorporate leftovers most of the time, with slight variations to the sides - she does a lot of freezing for back up options as well Melissa from Well Fed does a huge weekly cook up There are services like Once a Month Meal to help you plan out freezer batch cooking for the length of the month For Matt and Stacy they have go to meals for the week, and then buy meat in bulk that they have in their freezer ready to go Matt and Stacy have also been incorporating weekly meal planning, which you can read all about and see the menus here Planning in eating out meals and the restaurants that will support your health goals Maybe you take a combination approach - ultimately there are a lot of different options Kristina - I want to try CrossFit, but I am terrified. How do you pick a gym and get pass the fear? (48:53) Stacy wrote two posts on this that you can find here and here Make sure you find a place with one-on-one intro training to help you onboard with the coaching, style of movements, etc. What to look for in the atmosphere, coaches, stance on form, and fellow class members Listen to your body and don't push yourself to hard Make sure you are getting proper nutrition and rest to support your workouts Its ok to leave a gym if you don't find what you are looking for Debbie - What are your thoughts on nutritional challenges? (56:08) Stacy thinks they are ridiculous and an abomination to our community that we so strongly encourage them within the context of a Paleo diet Sarah doesn't feel like any of them are properly designed - they all focus on what you don't do, and all of them have a low carb bias If Sarah saw a challenge that had a focus on nutrient density and was more real life, she would be in support of them It is not a sustainable approach to work on health from a place of deprivation Be aware and thoughtful about how you approach this lifestyle - have goals and self-respect and self-love through this time, and make it about making the best choices possible Don't miss the point of paleo - focus on nutrient dense and low-inflammatory foods, sleep, stand walk, get exercise, work on stress management Jen - what kitchen tools do you find most helpful for those new to Paleo? (1:00:37) Good knife to chop vegetables Food processor Instant Pot Roasting pan Rimmed baking sheets Good frying pan How to season cast iron Vegetable steamer Garlic press Micro zester Dutch oven Erika - Are there Paleo protein shakes I can incorporate to my post workout regimen? (1:05:44) M&H Naturals makes a protein powder that Stacy uses and loves Stacy also includes Vital Proteins collagen into her shakes Crunchy Mama - How do you stay excited about Paleo? (1:07:08) Stacy stays excited about Paleo because it is something they do together as a family and feel healthier and happier because of it Matt and Stacy have also built a community around them that inspires them to try new recipes, meet new people living the same life, etc. Sarah doesn't think about it, this is just the way she lives and eats now Sarah's excitement comes from the reality that she is healthy in a way she has never been able to maintain before Sarah has a brand new e-book, Go to Bed, a complete program with 14 easy steps to healthier sleep, be sure to check it out as  you tackle your health goals in the new year Will be available for 30% off in January only with the code 'INEEDSLEEP' Wishing everyone a wonderful New Year! Thank you for tuning in! Outro (1:15:23) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (0:56) Happy Holidays! Since this show will air on Christmas, Stacy and Sarah thought it would be fun to host a light, 'ask us anything' show - where the call for questions was put out on both Instagram and Facebook earlier in the week If you sent in a question and they aren't answered tonight, we will put them in the queue for a future show The Paleo Parent's team will be answering the remaining questions submitted to Stacy's Facebook and Instagram directly on social media The Healing Kitchen released last week, the release party was held the weekend after, and Sarah is feeling exhausted from the busy schedule and the late nights Sarah and her husband showed their older daughter Star Wars movies 4, 5, 6 and then episodes 1, 2, 3 before taking her to see the 7th movie Favorite lines from The Lego Movie  Ask Us Anything (9:21) How did the two of you end up doing a podcast together? Sarah's first paleo book she received to review was Eat Like a Dinosaur Stacy and Matt really liked Sarah's site and the content and knowledge she brought to the paleo community, and reached out to her looking to collaborate on a number of things Matt's long-time interest in producing a podcast Stacy identifying Sarah as a great fit as a podcast co-host because of the angle she brought to the table How they identified their show format Matt figured out the logistics The show then vs. now How did you all meet? How did you find your crew? Stacy is a bit of a social butterfly and loves to host parties, which is how she built her community Liz Wolfe was Stacy's entry point into the paleo community Creating a village based on your interests As a blogger, the necessity of having a community to share ideas with, vent, etc.  Getting together in person once a year at Paleo f(x) Creating a Meet-Up group Sarah found her community grew through Stacy Fans turned friends The importance of friendships and community - how they propel you to be your best self If you weren't doing what you are doing now, what would you be doing? Stacy would be a professional food critic What Stacy does during the day for her job as a negotiator Sarah would be running her own research lab Stacy's back up plan is a bed & breakfast, which will happen the year Wesley graduates Where is your favorite place you ever vacationed? Stacy's regular spot is Smith Mountain Lake And Stacy's close follow up favorites are Universal Studios in Florida, and the Low Carb Cruise she went on with Matt The road trip and camping trips Sarah took with her family when she was younger - Wickaninnish Beach, Wells Gray Provincial Park, Pinery Provincial Park Sarah's experience taking the girls to Disney Sarah's experience in Florence, Italy What is your favorite kitchen gadget or toy? What is on your wish list? Stacy's is her iSi Whip Creamer, and on her wish list is a coffee espresso machine The thing Sarah uses the most is her electrical kettle, and her close second is her waffle iron On Sarah's wish list is an air fryer What is your biggest pet peeve that comes with being "paleo celebs"?  Stacy's is when she doesn't remember someone she has met before, or can't identify them based on their Instagram profile Sarah's is how many different demands there are on her time - more specifically company reps  and certain people Tangent, Matt and Stacy are working on a nut-free, egg-free version of Monkey Bread that they are hoping to push live on the blog before Christmas Favorite spot for a date night out and why? Stacy's is The Alamo, which is a dinner-theatre in the area Sarah's is the local theatre where her family takes acting classes, and to take improv classes with her husband What would you go back and tell yourself ten years ago, knowing what you now know about your life, your health, your success, etc.? Stacy's is - don't eat that and also to stop dieting Sarah's would be - everything she knows about science is applicable, and it doesn't take a lot of digging to find answers What is a paleo trend which you at first loved but are now totally over? Stacy's is recreating a recipe to be paleo that is still void of nutrients, and how many bloggers cater to those demands from the paleo community Sarah's is that we can eat as much fat as we want and the science behind why this is ridiculous thinking What is your most hated activity in Strongman/CrossFit? Stacy's least favorite is sled drills Sarah's is weighted lunges and weighted running Are there things about each other that annoy you both? Of course, but those aren't things they need to talk about How did you meet and fall in love with your husband? See this post from Stacy here on how they met And Stacy realized she loved Matt at a Thanksgiving dinner with Matt's family Sarah met her husband at university when going to talk to her crush, who was talking to Sarah's now husband The meeting that both Stacy and her husband were at and how funny he was, and how that sparked a friendship, which eventually led to a dinner invite and date Sarah fell in love with her husband's sense of humor Survivors of Dad jokes - a YouTube must see What kind of day job does Stacy do? Stacy reads technical documents all day long that involves negotiations with the federal government How are your sex lives since going paleo? Matt did a blog post on this topic here Sarah is going to say good Losing weight, hormone regulation and balanced energy is always a good thing for relationships Typical day is? Stacy sleeps in pretty late, then has a coffee or tea when leaving after spending a bit of time with the kids, Stacy goes to work and has both breakfast and lunch there, then she comes home and they have a family dinner together, and then they play games, read books, workout, etc. before the kids go to bed Sarah gets up at 6:30 and makes her kid's lunches, she then drives them to school and goes right to CrossFit, comes home after training and gets right to work, only breaking once for a meal until her kids get home, and then she picks her kids up and they do after school activities, Sarah then makes dinner, plays games and reads books with the girls, and then her kids are to bed pretty early, and then she works for a little bit longer and around 9:00 p.m. wraps up to have time with her husband and wind down What is your favorite color? Stacy's is black Sarah's is green Wishing everyone a happy holiday, we will be back next week! Stacy reminds people to keep your head on between Christmas and New Years Outro (1:13:47) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (0:56) Stacy has been cooking out of The Healing Kitchen this week as part of her weekly meal planning, which has been great since Stacy is trying to get closer to an autoimmune approach To see all the meals they have been enjoying from Sarah's new book, check out Stacy's Instagram Sarah's feelings towards the great feedback that is coming back on The Healing Kitchen, and all that people are enjoying from the book The Healing Kitchen will be in bookstores on Tuesday, and on Amazon the book is currently on sale for 40% off, and will be shipping early so it arrives on Tuesday On Paleo Parents weekly 'What We Ate Wednesday' post, next week will feature look at all that Matt, Stacy and family loved about The Healing Kitchen On this week's show Stacy and Sarah will be sharing ideas on how to discuss your food choices (and the food choices that you are making for your children) to others, and how to protect your kid's food choices on their behalf when they aren't with you These topics are important all year long, but are especially important to discuss around the holidays, as our food philosophy is typically tested and pushed with travel, gatherings, etc. See this older episode of The Paleo View where we also discussed this topic Stacy doesn't deal with this challenge often anymore, as the kids are older and know how to handle situations, and family and friends know the kids limitations as well What Stacy's and Sarah's youngest children know, and what they are still working to teach them when making food choices when in public Science with Sarah (19:50) Nutrient deficiencies that are caused by high sugar intake For more on this topic, see this post from Sarah These deficiencies are different than nutrient displacement (choosing this over that) There are 5 essential nutrients in particular that are impacted by sugar consumption (both natural and processed) The direct link between chronic illnesses and nutrient deficiencies High sugar intake depletes: Vitamin D Calcium Magnesium Chromium Vitamin C What happens within the body with each of these nutrients when we consume sugar, and the vicious cycles that these deficiencies tend to domino effect The video 'Sugar: The Bitter Truth' that talks about how fructose is inflammatory Sarah's message is not that we need to give up sugar forever, but that added sugar should be occasional and consumed in moderate amounts Try to focus on nutrient dense sources of sugar like whole fruit and black strap molasses (see Sarah's post for more details on this sugar here) Stacy has cut sugar from her diet for the time being - it is a mental reset and not a challenge The snowball effect that happens with sugar intake from Halloween to New Years How nutrient deficiencies impact Stacy when she consumes sugar The foods and lifestyle factors that help Stacy when she is reducing her sugar intake - reminding herself why she is making the choice to not eat sugar, getting enough sleep, getting in physical activity Sarah still fall's into the sugar craving cycle, but she knows how to manage the cravings with lifestyle choices Being able to recognize when the cravings are present, is the big win for Sarah so that she can pull herself out by managing stress, going to be early, and getting a workout Self-awareness and self-respect, how these go hand in hand when managing a craving cycle These nutrient deficiencies are more common than we choose to believe Questions & Answers (39:52) Mandy - any suggestions on how to make a snack recommendation for our church to provide to all the kids? Fresh fruit Suggest that kids take turns providing snacks See the snack ideas in Paleo to Go Sweet Potato Chips or Cassava Chips Don - what to do when you send your child to a USDA backed school and you can't find a doctor to support the paleo diet, providing you with a note to exempt your child from receiving certain foods? Switch schools if you can Find a different doctor that will be more firm with the school Opt out of the program and pack your own lunch Talk about these choices with your child to understand how this is making them feel How Matt and Stacy frame the conversation when talking with care providers The behavior you see in your child when they eat x How these foods impact your child's well-being "What can I do to work with you to make this right" Provide suggestions that put the responsibility on you Work with them on transition How food intolerances are diagnosed in children How Sarah worked with both her daughter's doctor and the school to make it clear where the lines are Sarah's suggestions on how to handle: Get a letter from your kid's doctor detailing what your kid's intolerances are - which is based on what you are reporting Enforcement - educate the school or take ownership on label checking Respectful assertiveness to work with the school Discuss all these points with the grandparents as well - it doesn't have to be confrontational Laura - suggestions on how to handle son's daycare to ensure that they do not serve him dairy or wheat? Understand the Balanced Diet and what food can be subbed in to meet that nutrient requirement Get a note from your son's doctor Discuss the suspicion of a food allergy and that you would like to put your child on an elimination diet to figure out the source of the problem It starts with the respectful conversation of - I would like to work with you on this Thanks all - we will be back next week! Outro (1:05:01) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (0:56) Stacy is doing well and really looking forward to her two-day work week ahead Sarah's kids are off for the entire week of Thanksgiving, and the change in schedule has thrown her out of her routine loop at the start of the week The late nights that Sarah has been having as of late, and what she is doing to put a stop to them before it impacts her health too much How excited Sarah is to have the Crandalls arrive Wishing everyone a Happy Thanksgiving Matt and Stacy's Friendsgiving, see the full post on what they served and who came here Sarah is really looking forward to having help with Thanksgiving dinner prep this year, and the plans to hopefully smoke two turkeys If both turkeys don't fit into the smoker, there will be a turkey showdown between Russ and Sarah - check Sarah's Instagram feed to see what happens Stacy's love for Thanksgiving The Healing Kitchen arrived at Sarah's house this week and her feelings on it, and what Stacy enjoys about it How and Why Sarah and Alaena simplified the look and feel, and there emphasis on making the book very clean and easy to use This is the time of year that Stacy enjoys her 20%, eating the gluten-free foods and maybe a little more nuts than she typically would, knowing that her stress is lower and her body will have plenty of time to rest This week's show is about challenges and making choices on how and where to alter the usual routine, and how to get it back when the time comes The goal is to avoid treating paleo as just another yo-yo diet, and to make it behavioral not just about food priorities For Sarah she is finally at that place where making the healthy choice is a natural habit, which has come with a long-term commitment So how do you make paleo a habit so that it is your default? Science with Sarah (26:45) The biggest myth when it comes to habits is that it take 21 days to make or break them Habit formation is a huge field of research in the science community The length of time that it takes to form a habit (defined as performing a task without thinking about it) varies from person to person and varies based on what the task is The average habit formation time frame ranges from 18 days to 254 days (8 months), with the average peek hitting at the 2 month mark There are a lot of 21 day and 30 day challenges out there, and that amount of time isn't actually enough to make lasting habits by the end of that challenge, which is why people early into paleo find themselves on and off challenges a lot Step one in being successful to form a new habit, is to acknowledge that it is going to take commitment beyond 21 or 30 days It is also important for habits to be action centered The protocol to making a habit, as found through research: Decide what the goal is - what is the habit you want to form Chose what the action is that will progress you towards your goal, and is something that you can do on a daily or routine basis that this habit would be performed Plan when and where you will do that action Every time you encounter that time and that place, do that action Understand that it is going to get easier with time - keep at it and you will eventually reach your goal Thinking of health goals in terms of habits because habits are conducive to health and they won't be something you stop - this is a more lifelong approach to health journeys Reframing your mind and the power this can play when creating lifelong habits How Stacy has empowered herself when faced with gluten to simply tell herself she doesn't want that and to feel accountable, responsible, and good about the choices she is making, as opposed to making emotional ones As a reminder as we are entering the holiday season, if you have eaten something that you didn't intentionally set out to make the choice to do, remember that there is no emotion in food - it is neither good nor bad, move forward from the choice that was made and avoid creating a habit around food shame What do you want? What makes you feel good? What gets you to a good place with health? And then set about creating habits based on the answers to these questions Learning to identify where your lines are, making a choice, and being ok with your choices Those who decide to paleo YOLO on holidays, especially when you do not have certain food allergies - and there is no shame that needs to be associated with the choices you make If you are someone who doesn't yet know where your lines are, Sarah encourages you to go into the holidays with the mindset of - if I choose to have the pie than it is an opportunity for me to challenge wheat and conventional dairy, and I am going to find out how my body reacts to it Set yourself up to feel in control when making choices When you are approaching the holidays, if you know certain foods will make you ill, problem solve that ahead of time For the foods you are making the choice to enjoy that are not the usual foods for you, make sure that your decisions are conscious and empowered, and not emotional It is so much easier to bounce back/move forward when you make the choice to indulge Questions & Answers (47:35) Patricia - recommendations for snacks when traveling on a plane? Stacy usually packs something sweet, salty, and then a protein Steve's Paleo Kit EPIC Bars RxBars Steve's Dried Strawberries Dark Chocolate All of these go really well with Stacy's boys, but they also back more carb dense snacks for them as well, like plantain chips If Stacy is out and about and doesn't have something, salad and a bun-less burger is her go-to Sarah noted all of the AIP friendly products: EPIC Bar Bison, Bacon Cranberry and the Beef, Apple, Bacon US Wellness Meats jerky Pouched tuna Packed salad, raw veggies, fruit Dried fruit Plantain chips For Sarah's kids, she mostly packs them nut based products, Power Balls are a new favorite US Wellness Meats pork rhinds Justin - I don't have access to a kitchen, are there AIP-friendly pre-packaged foods? Be sure to look into the items mentioned in the answer to the first question Check out Target, Costco and Wal-Mart, they may have a lot of great options If you have a mini-fridge, you will likely be able to find a rotisserie chicken without seasoning You can also get salads without a pre-made salad dressing Keep some olive oil and balsamic vinegar on hand Fresh fruit Canned seafood Canned cod livers with some plantain chips Dehydrated liver in pill form SeaSnax Refer to the Paleo Parents Costco shopping list for a lot of convenient ideas Amazon Prime is a huge help with the items listed above, especially the subscribe and save feature Have a wonderful kickoff to your holiday season! Thank you for listening everyone - share the love with those you are close to! Make sure you are working on those lifestyle factors to de-stress this holiday season Outro (1:13:40) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (0:56) Happy birthday Sarah! How Sarah is acting like an old lady these days, and why she is making a stand for not yet being in her 40's In addition to recording The Paleo View, Sarah's birthday celebration also included a special WOD and a hot stone massage Stacy's life happenings include Ronda Rousey and how the internet blew up, and Adele This week's show will be about histamine intolerances and Sarah has a feeling that many people will be self diagnosing themselves by the end of this show, and wants to provide a friendly reminder to seek a health care provider if you think you may have an issue with histamine intolerances (in this case a functional specialist, a naturopathic doctor, or someone in the alternative healthcare field) Histamine intolerance can look like a lot of things, and a lot of things can look like histamine intolerance; and there are a lot of potential causes of them Remember that nothing Sarah or Stacy say on the show should be taken for medical or nutritional advice Science with Sarah (13:32) Histamine is a normal molecule produced by our body and people are very familiar with it based on its relation to allergies or our reactions to bug bites - it is one of the ways our immune system physically isolates a toxin and tries to get rid of it It is also one of the things that happens with foods allergies, with anaphylactic shock producing a very large histamine response Histamine has other important roles in the body - it is part of how cells communicate with their neighbors, and is a neurotransmitter that regulates a very large number of functions in the body Histamine intolerances, how they are triggered and what is happening on a cellular level when triggered The root of histamine intolerance is that the production of histamine is greater than our ability to handle it, and that production can come from a few different places and our inability to handle it can also come from a few different places - but basically it boils down to having too much histamine and the body not being able to handle it The lengthy and broad list of histamine intolerance symptoms How some foods have histamine, which is basically considered spoilage and is something that is tested for in high levels in the food industry Seafood is a great example of a histamine containing food, but with a huge variation - more details on this Fermented foods, alcoholic beverages, and deli meats can also all be high in histamines Some fruit, soy products, coffee, chocolate, green tea, pork, and spinach can all have lower levels of histamine Finding a health professional to help you diagnose any responses you may be having to these foods Histamine intolerance seems to be highly related to a leaky gut The treatment is a low histamine diet, partnered with working on gut health Eventually you would slowly start increasing high histamine containing foods Questions & Answers (30:02) Christina - why are no two histamine lists the same? Would a rotational diet help to avoid more sensitivities? The limited research that is available on these lists What a rotation diet can do if you have a very leaky gut The challenge with the strict rotation and what happens with time Sarah recommends the rotation diet as a second tier effort, and recommend figuring out the rotation with a really good nutritional therapy practitioner or a functional medical specialist This is a very situational strategy Jen - why are dried fruits and veggies high in histamine even if homemade? What happens during the drying process and how the nutrients become concentrated Dose dependent reactions and determining how cutting out certain nutrient dense foods impact overall health versus the cons of triggering a small reaction Just a reminder that Sarah has two epic giveaways that are about to close, enter them here and here Happy Thanksgiving to our listeners! Stacy encourages everyone to find a family tradition and to enjoy family time together Sarah's Thanksgiving plans Stacy's love for Sarah's pumpkin pie recipe Stacy will be sharing her epic 2015 Thanksgiving menu soon And be sure to check out this holiday recovery podcast episode if you need help after Thanksgiving Thank you for tuning in! Outro (52:58) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (0:56) Stacy's good news, the celebrity who shared Beyond Bacon in their cookbook collection Stacy's bad news, an injury over the weekend The printing schedule with The Healing Kitchen, and how Sarah is managing her time and protecting her health despite a very stressful timeline The Thing (12:41) Monday morning of this week, the World Health Organization published a statement in The Lancet classifying red meat and processed meat as carcinogens A working group completed a literature review, and based on that review and a majority opinion, have decided to label processed meats as an international agency for research on cancer group 1 carcinogen, which means it is a confirmed carcinogenic to humans; and they have decided to label red meat as a group 2A carcinogen, meaning it is likely carcinogenic to humans They came up with these labels based on a majority, although not uniform; from studies linking high processed and red meat consumption with colorectal cancer Even in their statement they sort of say 'despite the fact that this has never been confirmed or explained in animal studies' Basically the press release led the media stories to say that bacon will kill you, and essentially sparked a social media battle between vegetarians/vegans and meat lovers The reasons this has escalated into a very heated debate very quickly The statements that Stacy has seen from meat vendors The confusion that comes from all the various pieces of information in the media Sarah thinks that the information that the World Health Organization recommends tends to be on the money, which is why this statement caused such a to-do, because this is such a reputable organization making such a strong statement We expect the World Health Organization to be objective Sarah recommends that people check out her blog post from the summer on the link between meat consumption and cancer Sarah feels that the science on meat consumption shows that we need to come up with a more complete definition for carcinogenic There are really four mechanisms that are possible explanations on why processed and read meat consumption may cause cancer, and at least three out out of four of those explanations are missing the link between meat consumption and cancer when you are eating at least five servings of vegetables a day When we are talking about the meat and cancer link, all of the compounds in meat that have been linked to cancer are no different depending on how that meat is raised - so unfortunately they are in both conventional and grass-fed meat, which creates a different platform for the discussion The role that heme iron plays and the damage that it causes in the gut lining and cells What happens with heme when chlorophyll is present - displaying what happens when you have a side of broccoli next to your steak The cancer link doesn't happen anymore when you consume vegetables with your meat, and so it starts to be that high meat diets don't cause cancer - its start to be that high meat diets that are simultaneously low in vegetable content are creating an environment in which cancer is more likely to grow As soon as you add vegetables you are basically negating the high cancer risk of meat consumption, which you see in many scientific studies High vegetable consumption is linked to a lower risk of every chronic illness, with the ideal number of servings per day being five It is because of this information that Sarah feels you cannot uniformly say that meat causes cancer, because it is a very specific situation where meat is carcinogenic The conversation should not demonize meat, but instead open the door for a discussion about why it is important to have a balance of vegetables and protein on our plates and why it actually improves health and reduces the risk of this link to cancer Stacy finds that it is interesting that so much emphasis is being placed on processed meat, and that we need to take a step back and discuss what processed meat is and understand if/how the carcinogenic factor of the food is being altered There are so many beneficial things to meat that are never discussed Stacy feels that the information isn't truly representative of what these leading organizations know to be true, which is really unfortunate because this has led to so much confusion Sarah feels like the opportunity to educate the general public is being completely missed, that we are trying to shortcut the science for the general public, assuming that they don't want the resources and tools to make informed choices How can we expect to make any change without changing how we communicate health information, the rules approach does not work The choice in this situation isn't don't eat bacon, it is have some vegetables on the side We are constantly asking people to make these choices of deprivation, and the consequences this creates can be seen all around us We need to help people understand what to eat, not just what not to eat, and to explain why Stacy's thoughts on all the ways you can get in your five servings - and don't forget that most of the compounds in fruit are also equally beneficial When in doubt add more vegetables to your plate Stacy and Sarah will be back next week with a great topic! Old lady ways A reward for when Sarah finishes her book Thoughts on The Martian Carving out time to read for fun And remember, be careful what you read on the internet, that seems to be the common thing that we are learning Outro (53:42) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (0:56) Sarah is working on submitting her book and getting it off to the printer Stacy's favorite person in paleo, and long-time guest on The Paleo View (episode 42 and 109), is here as a guest on this week's show - welcome Danielle Walker! Danielle had a baby recently and will be helping to answer a number of questions related to pregnancy, newborns, and breastfeeding You can find more on Danielle on her site, Against All Grain, she has a popular YouTube channel, and is a New York Times Bestselling Author of Against All Grain and Meals Made Simple - and she is currently working on a third book What brought Danielle to blogging Danielle's number one job is being a mom, find out more about her kids here The difference in Danielle's pregnancies Fulfilling pregnancy cravings in a way that supports your health, but also makes you feel normal Why people experience a shift in the immune system when they are pregnant - some experience a remission and others experience flairs, with the most major immune system shift happening when the baby weans How Danielle is managing her health during the postpartum phase to reduce the possibility of an autoimmune flair Sarah's recommendations on how to reduce the risk of a flair postpartum Uber focus on nutrient density - how and why the immune system is a nutrient gas guzzler, with the immune regulator being the most sensitive to nutrient deficiencies Get a lot of sleep - let go of perfection, and focus on basic needs Activity is great, but prioritize sleep Be aware of stress levels and triggers Danielle's protocol when she notices a flair Creating a personal list of foods that are automatic no items that cause issues, and the role that a food journal can play in helping you identify your problematic foods Milk production shifts around the 6 week marker and what is happening at a hormonal level that impacts that change in milk supply What Stacy experienced with her food intolerances while breastfeeding her boys and how that led her to elimination dieting Getting Calcium from Non-Dairy Sources (34:09) There is calcium in other foods, and in fact more absorbable calcium in other foods than the calcium in dairy - we absorb a much higher percentage of calcium from cruciferous vegetables than we do from the calcium in diary We need calcium to make breastmilk There is a collection of studies that looked at dairy consumption and long-term bone health and there is actually no correlation between dairy intake and bone health, if anything there is a slight negative correlation One study shows that the more dairy you consume the more likely you are to have bone health problems Studies show that the most important diet factor to bone health is vegetable consumption One of Stacy's favorite soup recipes is Danielle's Chicken and Vegetable Soup, which she finds as a convenient way to get vegetables and bone broth in What Danielle has noticed with the foods she is eating and how those impact Easton through breastmilk Supplementing Easton with a probiotic Checkout kellymom.com for great factual information on breastfeeding, and for community and support with all things lactation How and why antibodies from mom cross into breastmilk When you are nursing, your body will prioritize the food source for your child - your body will essentially take the nutrients you are not getting enough of from your reserves and pass them along to your child Top Foods Nursing Moms Should Eat (52:20) Protein Mineral rich foods (organ meats and vegetables like cruciferous vegetables) Vitamin D (fish and shellfish; pastured raised animals; grass-fed dairy; time out in the sun) Vitamin A (liver, egg yolks) Antioxidants (organ meat, high quality meats, lots of vegetables) How to get 5 servings of vegetables a day to optimize health As long as you are getting adequate animals foods and then piling on the vegetables, that is the best case scenario for your health Danielle's tips for incorporating healthy foods and healthy habits Making soup and adding in vegetables Putting vegetables in smoothies and adding collagen (Stacy adds Vital Proteins) Prepping ahead and using the crockpot, see this post for Danielle's recommended prep ahead recipes Accepting help More from Danielle on how she is doing and feeling being in the newborn stage Thank you so much Danielle for coming back on The Paleo View - and congratulations on Easton's arrival and thank you for being such a positive role model to so many in the community Be sure to find Danielle and all of her social media channels on her site HERE Thanks everyone for listening! Outro (1:13:28) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (0:56) Sarah listened to the show for a first time in a long time Why Stacy and Sarah don't routinely listen to their show Matt, feel free to interject bits and pieces into the show as you would like Welcome Josh from Slim Palate How and when Matt and Stacy first met Josh, and discovering his cookbook Josh's guest post on the Paleo Parents site Josh was a part of the Take Back Your Health Conference this year, and is actually in a movie that was screened at the event over the weekend, Revolution: Food movie Made for perfect timing for him to make an appearance on The Paleo View while he is in town Inspired by a recent post that Josh shared, Stacy thought it would be great to have him on the show to share more What happens when Stacy records with show guests in person Cole and Josh's love for the 'oh burn' moments Cole interacting with people at the event and the feedback he shared with some of these movement leaders The people who are in the movie and why the information they shared was so inspiring and why the concepts were so unique and new The cinematography in the film is stunning, and the video will be available online in November ---> don't miss it here More on the Post (16:30) Losing so much weight so young and how that impacted Josh going through that process in a public setting How weight-loss impacted Stacy over the years Josh's original story Lost over 100 pounds at age 16 and that was also when he started his blog Stacy helped promote Josh's story because she was so moved by it He published his book at 16 as well Josh has OCD and got easily obsessed with body image the further he got into his journey Body dysmorphia amongst teens, and especially with guys and how they deal with it The anxiety it gave Josh to compare himself to the men's health magazines Losing too much weight and when Josh first saw himself on film How body dysmorphia messes with your head Reaching out to lifting coaches for guidance on food intake The fear of gaining weight and the mental challenge of needing to shift his dysmorphic mentality towards changing his habits Refusing sugar for so long, despite not having a condition the required that sort of restriction The trouble with the all or nothing mentality The program Josh did during his weight-gaining process How Josh now feels about his body and how he physically feels after putting on 70 pounds Truly comfortable in his own skin now His various emotions though the gain, and now he feels like he is just as he is supposed to be Feeling mentally sharper and having better, consistent energy Should vs. want Loving our body and where it is at today Josh's inspiration from Elliott Hulse Building up off of something that is already good and making it stronger The common issue with people transitioning one eating disorder to the next The issue with orthorexia in the paleo community The promise Josh made to himself to stay grounded in real food when working on his weight-gain What Josh's suggestions are for those who are dealing with body dysmorphia and/or orthorexia Stacy's post on disordered eating Stacy's mindset around the "good foods" and the "bad foods" and how this thinking can backfire on her overall habits and goals Being too harsh on yourself leads to anxiety Knowing what choices you want to make for yourself on a daily basis Strategies & Resources (54:43) Josh reminds himself that he is nourishing his body to grow to avoid the anxiety that use to come with eating carbs and/or sugars Mentally acknowledging yourself and giving yourself props when you are making progress The power of positive self talk Stacy's way of finding rechargers for her system that have nothing to do with food Stacy also has always identified an accountably partner when she is working through a specific health challenge Identifying the snowball foods Sarah's top strategy is sleep Sarah also thinks about how she looks through her husband's eyes Making time for quality grown up time with your significant other is also important How the lifestyle stuff impacts Sarah's relationship with food Thank you to Josh for coming on this weeks show! Be sure to visit Josh on his site Slim Palate and to checkout his cookbook as well Also look into Revolution: Food movie Thanks again - we will be back next week! Outro (1:11:33) Learn more about your ad choices. Visit megaphone.fm/adchoices