The Paleo View
Summary: The Paleo View: Parenting, Science, and Gossip for a Healthy & Happy Family. Join Stacy of Paleo Parents and Sarah of The Paleo Mom as they answer your questions about health, paleo, and parenting!
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- Artist: Stacy Toth and Sarah Ballantyne
- Copyright: Copyright 2012 Matthew McCarry, Stacy Toth and Sarah Ballantyne. All rights reserved.
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
Stacy and Sarah are kicking off 2o19 sharing their takes on what makes a healthy New Year's Resolution, their personal resolutions, and the secret sauce that will help you increase your motivation to make this year's resolution a life long habit. Click here to listen in iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 333: 2019 Resolutions Check-In Show (0:00) Intro (0:40) News and views Happy New Year from Stacy and Sarah! Stacy reminds listeners not to use the new year to shame yourself. Instead, focus on the positive: joy, self love, and being your best self. Instead of guilt and shame, look forward and frame your resolution as "I want to be healthy for my family, so I can live my best life, etc..." Sarah jumps in saying New Year's Resolutions are often things that we want to do but we haven't accomplished yet. Not to mention, it comes on the heels of a month or more of indulgence, being sedentary, etc, which can make the goal that much more difficult. There's a fine line between acknowledging less than optimal choices and learning from them. If you're too dismissive of the bad choices, it makes it that much easier to fall down the rabbit hole of bad choices once more. (10:17) Stacy and Sarah's 2019 Resolutions Sarah considers herself a "resolution-y" person, meaning, she's very goal oriented! She likes to start the new year with resolutions, both big and small. Though she admits, she's been so focused on finishing up her book this fall that the new year has crept up on her and she doesn't have concrete resolutions formed. One resolution on her mind is maintaining the level of clean she got her house to after the deep clean she did before the holidays. Stacy's resolutions include consuming more broth and soup. But her big one is to make resolutions that have nothing to do with her body. Stacy says she's spent the last 9 years completely focused on her body (what she eats, exercise, digestion, healing autoimmune conditions, etc), which leads to guilt or shame about opportunities she missed and what she could have done better. This year, she wants to free herself from that and focus on the important things in life like her family, raising Penny to be a great family dog, traveling, etc. Though her body and mind cohabitate, they need to be nurtured separately. Ultimately, her resolution is to reframe. Sarah expands on that point, stating that it's important to focus on the "why" just as much as the "what." For example, Sarah's former resolution to go to bed at 10pm every night is more important than just getting sleep because it's good for you. Getting quality sleep makes her a better mom, makes her funnier, makes her more calm and collected and increases her quality of life overall. Stacy shares that she's realized mental health is just as important as physical health. (27:45) Major takeaways New Years is a time of renewals and fresh starts! It's a time to set goals that are manageable and have greater context because that's where the motivation comes from. New Years is a socially acceptable time to make changes in your life. People tend to be more understanding and supportive of your choices to live healthier. Check out Stacy and Sarah's resolutions from New Years past in the last 7 years of their New Years Resolutions podcasts! Episode 20: New Year's Resolutions Episode 176: New Years Habits Episode 228: New Year's Resolutions Stacy and Sarah would love to hear your resolutions! Leave a comment here or on this podcast post on Instagram! Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening.
In this week's episode, Stacy and Sarah do a quick check in, sharing their Christmas plans and some very cool gifts their families have to look forward to! Click here to listen in iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 332: Christmas Check-In Show (0:00) Intro (0:40) News and views Stacy and Sarah are doing something amazing - they've planned ahead this year and have recorded this check in show a week in advance so they can each take the week of Christmas off! Both Sarah and Stacy's kids are getting to the age where they're embarrassed by their parents. But Stacy says it's a right of passage! Stacy is so proud of her sons' Christmas wishes. Cole wants to travel, Finn already got his wish of having a puppy, and Wes wants a journal so he can get organized. Stacy shares the big gift that she and Matt will be giving their family: an epic European cruise! Instead of gifting "things," they like to gift experiences! They'll go to Italy, Spain, France, and England. Yes, Stacy will be visiting the Harry Potter stuff in London. This will be the first time Matt and Stacy are taking an international trip! They'll be revealing the different destinations of the cruise to the boys as presents on Christmas morning. The family will also be visiting Canada next year. Side note: Sarah is still working on becoming an American citizen. Sarah's mother-in-law is visiting for 3 weeks and they'll be doing some local tourist activities! Stacy and Sarah go on a tangent about snow and the weather... then decide this isn't a snow about climate change. Stacy wishes the listeners happy holidays! Especially those, like herself, who are missing a loved one. Next week's podcast will be all about what we want 2019 to look like so be sure to tune in! Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening.
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
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!
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
In this week's episode, Stacy and Sarah dive deep into the health benefits of tea! What makes tea so darn good for you? What types of tea are best for your microbiome? Which teas should you avoid at all costs? And is caffeine bad for you? Click here to listen in iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 328: The Amazing Health Benefits of Drinking Tea (0:00) Intro (0:40) News and views Whoops! Stacy and Sarah did not deliver any special extras (like a Facebook Live) as promised last episode. While they were together during the Thanksgiving weekend they hung out with their families, ate great food, played board games, and snuggled with Stacy's new puppy, Penelope. Stacy accidentally "dairy-ed" Sarah's daughter. Despite her best attempts to provide a dairy-free muffin alternative, it happened. But Sarah says, there's a lot of value and knowledge to be gained when things "go wrong"! For example, Sarah's daughter hasn't had dairy in two years and this proved that dairy still doesn't work for her. (8:42) Today's topic: Tea! In researching her new microbiome-based book (coming soon!), Sarah has learned so much new information about foods that support the gut - in ways that you wouldn't even think of. The gut literally controls every system in your body. Tea is one of these often overlooked foods that are amazing for your gut! A huge thanks to today's show sponsor, Pique Tea! Pique is currently offering all our listeners up to 28% off their exclusive Tea Crystals bundles + free shipping! Go to piquetea.life/thepaleoview! Pique Tea is unique because it comes as crystals versus in a tea bag, which is way better because most tea bags are usually low quality and contain BPA. These tea crystals instantly dissolve in hot water. Pique Tea also has a line of iced tea-friendly tea crystals. As a tea snob (seriously, her relatives had tea with the Queen), Sarah says Pique Tea tastes great no matter how you brew it. And it's so convenient! Pique Tea is also triple checked for toxins so you can rest assured it's very high quality. (19:39) Why it's good to drink tea It's all about the polyphenols! Tea has something like 2,000 compounds in it, over 200 of which are polyphenols. When Sarah is talking about tea and the research, she really means tea that's from the Camellia sinensis plant, which is not to be confused with herbal teas. This encompasses green, white, and black tea. Herbal teas are definitely beneficial, but they're different. The length of the fermentation is what makes white, green, and black teas different. White tea is the least fermented. Green tea is 10-80% fermented. Black tea is 100% fermented. The location where the tea plants are grown also affects the flavor. Added flavoring herbs and spices (jasmine, etc) provide more phytochemicals and polyphenols which are a good thing! Green and black teas contain caffeine and are incredibly rich in phytochemicals. Green and black tea have 20x more polyphenols than an herbal tea like chamomile. This has to do with the fermentation. At this point, it's hard to say that one tea - white vs green vs black - is better than the other. (28:32) Health benefits of tea The strongest research on tea is in Type II Diabetes and Cardiovascular Disease risk. With Cardiovascular Disease risk, there have been intervention studies showing that drinking tea can lower cholesterol, blood pressure, and inflammatory, all of which are markers for CVD. Can lower the risk of some kinds of cancers (liver has the best research at this point). Tea consumption appears to increase bone mineral density, which reduces osteoporosis and related fractures. Stacy asks if this is related to nutrient density, but Sarah doesn't think so because tea isn't high in nutrients that promote bone health. She thinks there's more of a connection between bone forming cells. Tea lowers your risk of kidney stones, even though it contains oxalates. Can also prevent age-associated cognitive decline. (39:50) High quality vs conventional tea Stacy reiterates that the quality of the tea really matters when it comes to reaping these benefits. Be weary of cheap teas on the grocery store shelf because they're often not high quality and the tea bags (especially when put in hot water) can introduce toxins. Sarah backs this up with science! Conventional tea is one of the crops most highly contaminated with pesticides. This can interfere with immune and endocrine function. There are also studies that look at the polyphenol content of tea. They measured the different polyphenol content of ten or so different teas and they found the more expensive teas had up to 5x more polyphenols than the cheap teas. Quality matters! For context, Pique Tea tests antioxidant levels and their teas are 12x better than your average grocery store tea. (44:00) What about the caffeine in tea? Some of the benefits of tea are mediated through caffeine. Caffeine has some health benefits. It's anti-inflammatory to an extent. The nuero-protective effects of tea are attributed to the caffeine content. Caffeine content: Coffee has an average of 95mg of caffeine per cup Black tea has about 40mg per cup Green tea: 20-35mg per cup White tea: 1-15mg per cup Decaf coffee: 20ish mg per cup Fermentation affects the caffeine content. (50:19) How tea polyphenols affect the gut microbiome Tea polyphenols appear to support the growth of the most important probiotic bacteria, Bifidobacterium and Lactobacillus. Tea polyphenols also have some antiviral and antimicrobial properties which inhibit the growth of pathogenic strains. Studies show both green and black tea increases both microbial diversity (most important aspect of a healthy microbiome) and increase Bifidobacterium and Lactobacillus, and shift the microbiome from an obesity microbiome to a lean microbiome. One study showed just 10 days of drinking green tea 3 times a day increased Bifidobacterium and inhibited the growth of pathogenic strains. Don't forget, Pique is currently offering all our listeners up to 28% off their exclusive Tea Crystals bundles + free shipping! Go to piquetea.life/thepaleoview! Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening Resources
In this check in episode, Stacy and Sarah discuss their Thanksgiving plans (they're celebrating Thanksgiving together!) and some of their favorite holiday traditions from gifting experiences over things and why you should save your turkey carcass for a delicious bone broth! Click here to listen in iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 327: Our Thanksgiving Traditions (0:00) Intro (0:40) News and views Sarah's and Stacy's families are celebrating Thanksgiving together! And the family of Russ Crandall, The Domestic Man, will be joining as well! Stacy is hosting not one, but two Thanksgiving parties cause she's just an overachiever like that ;) Sarah doesn't have a circular pie dish so she's going to make a rectangular pumpkin pie! She's using the crust recipe from Paleo Principles, not the one from the blog. Sarah's The Best Paleo Pumpkin Pie recipe is Stacy's favorite! She loves the pumpkin custard filling. Happy birthday to Sarah! She celebrated her birthday on Saturday. (12:40) This is a check in show! Since Sarah and Stacy are getting together in person this week, you can be sure something fun will come out of it! Be on the look out for Facebook Lives, video recording, and who knows what else! Stacy shares a lesson she's learned in the past couple years: gifting experiences over things. The boys have really gotten into this and look forward to it. Currently they're talking about gifting their next vacation! (Last year the experience gift was a cruise) They've also been doing a lot of crafting together and want to gift that to their grandmother because they've learned to recognize the value in spending time together. Sarah and Stacy discuss minimizing and emotional attachment to objects that hold memories If you choose to indulge during the Thanksgiving holiday, we've got podcasts to help you get back on track! The Paleo View Episode 15: Holiday Recovery The Paleo View Episode 21: Sugar Detox The Paleo View Episode 71: Sugar Detox Save your turkey carcass! Put it in your instant pot with vinegar and water (no vegetables) and pressurize it until it's soft. No veggies because they'll overcook and turn the broth bitter. If you don't have an Instant Pot, get one now!!! Check out this Stock and Broth Tutorial Episode 98: The Bone Broth Show Episode 313: The Bone Broth Show Part 2 Episode 120: More on Broth Update on Stacy's new Boston Terrier puppy, Penny! Penny loves when Stacy adds a tablespoon of broth to her dog food. DO NOT feed your dog broth that contains veggies. Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening Resources The Best Paleo Pumpkin Pie The Paleo View Episode 15: Holiday Recovery The Paleo View Episode 21: Sugar Detox The Paleo View Episode 71: Sugar Detox Episode 98: The Bone Broth Show Episode 313: The Bone Broth Show Part 2 Episode 120: More on Broth
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
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
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
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/
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
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
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." 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