The Paleo View

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

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

Intro (0:00)News and Views (1:18)Stacy has jet-lagShe had an amazing timeMatt posted on Instagram for StacyStacy was truly able to disconnect while away and it was so amazingStacy is hoping she can stay a little bit in that mental vacation mode foreverHow Sarah manages her social media timeWeight Loss Research Continued (12:40)This week's show will focus on another study that has been fairly controversialThis study was designed to be the best controlled study to finally test the carbohydrate insulin hypothesis of obesityThe flaw in the food journaling that is used in many studiesThe idea of the study is that eating a lot of simple carbohydrates increases insulin, which increases fat storage and slows down your metabolismThe idea is that low carb and keto diets work is in the absence of carbohydrates our insulin drops and we turn on all this fat burning machinery - we become "fat adapted"How the study was structured to test thisThe results from the studyThe goal of sustainable weight loss is to preserve your lean body mass because your muscle mass is what keeps your fat burning upThe ketogenic diet in this study did the exact opposite of what peoples goals are when losing weightThis study bust a myth that has been around for several decadesThis is in tandem with other studies that show that the same number of calories on a low carb diet are more satiating than a standard american diet, which is the reason why Sarah thinks people lose weight on the Paleo diet - we are focusing on the most nutrient-dense and satiating foods in a balanced way to how we are eatingThis study is not saying that low carb diets don't work for losing weight, they are saying that you might do better with a different approachThey are saying that the reason why a low carb diet or keto diet helps with weight loss is because of the focus on more satiating calories and this natural energy deficit that occursSarah's reflection on when she was on a low carb dietFraming the discussion around the healthiest way to lose weight - the importance of avoiding nutrient deficits when working towards a sustainable approachThe bottom line is that we need to have a caloric deficit, an energy deficit, to lose weight - this is different than saying that weight loss is about calories in and calories out The flaws with "portion control" and calorie countingThe benefits of focusing on nutrient dense foods An article on a Biggest Loser contestant who was given weight loss drugs to aid in their resultsStacy is happy to be back home and hopes to share a blog post soon on her journey and how she navigated food in EuropeThank you for listening! Outro (41:57)

Intro (0:00)News and Views (1:18)Stacy's preparation for her tripWhat she can say in ItalianUnplugging while on the cruiseStacy will do a food recap and share them when she canThe Latest in Weight Loss Research Continued (7:36)For Sarah weight loss maintenance is her favorite element that the Paleo lifestyle offersThis week Stacy and Sarah will be talking about the obesity paradoxBoth Stacy and Sarah receive questions from listeners about hitting a weight loss plateau, and this is where getting healthy to get thin becomes a core ideaResearch is starting to show that having that extra 20 to 30 pounds may actually make you healthier - the healthiest place to be is overweight, not obese or underweightThe studies that have been done on this conceptThe obesity paradox came from the observation that people who have a BMI of 25 to 30 (classified as overweight) have the lowest rate of all cause mortalityStacy points out the question - how is the ideal weight defined? and by who?As studies dig into this concept, they have found that obese people have a higher risk of  many diseases, but obese people once they have a chronic illness they have a higher chance of surviving itThere are two sides to thisOne, that being overweight or obese increases your survival from chronic illness, even though it increases chronic illness ratesAnd that being overweight is this magic place where there is a much lower all cause mortalityThe sweet spot - where we have the longest life span and the lowest disease risk, on average, is slightly overweight, not underweight or obeseSarah is not a fan of the BMI, and Stacy has her doubts in its validity as wellStacy pointed out some examples of BMI limitationsSarah explained why the BMI is still used, and notes that some medical communities are trying to use body fat percentage as a new measurementThere is actually a recommendation to hit the senior years a little bit heavier and the medical benefits this weight bringsThe weight we naturally gain as we get older - does it prepare us for those older ages where it is beneficial to be heavier?Another study that was done on fat storage and longevityThe study was done on yeast to determine how having an increase in body fat has a genetic effect prolonging life span - which might be behind the obesity paradoxWhat Sarah finds fascinating about the obesity paradox is what this body of research is starting to showThat 10 to 30 pounds that just won't come off is probably a lot better for us to keep on our bodies and we should learn to embrace itWe don't need more weight loss strategies or tools - we need to instead redefine what the goal isStacy's thoughts on redefining the goal to better fulfill optimal healthWe don't need to have one box that defines what looks attractive - it is ok for us to look different, and for optimal health to take different shape in different body stylesWe will be back next week with some more awesomeness, and will possibly keep discussing this topicThanks again for listening!Outro (37:55)

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

Ep. 194, The Paleo Family ToolkitOn this episode of The Paleo View, Stacy and Sarah talk about a great new resource that Sarah has put together called The Paleo Family Toolkit! Click the picture above to be taken to iTunes or download and listen by clicking the PodBean Player below If you enjoy the show, please review it in iTunes!The Paleo View (TPV), Episode 194: The Paleo Family ToolkitIntro (0:00) The Paleo Family Toolkit (1:18)Sarah has launched the fantastic Paleo Family Toolkit! It contains 42 ebooks, 12 video interviews and more! Much more than just a bundle. Only a limited time! Ends on Monday, May 9th! Just the ebooks alone sell for over $1000, but are here together for one low price. 55 coupons and discounts in the bundle as well. When you buy it, you can instantly download and you will be mailed a flash drive with all the content as well! Fantastic resources for families of all ages, from pregnancy to young adults! Sarah has friends! She can't deny the fact that right now you like her! Only $49 but it WILL END on Monday, May 9th!! Just by visiting the site, you can get a FREE Webinar and a FREE ebook from Sarah! Plus, you'll see the video of a whole bunch of paleo kids including The Paleo Parents boys! Especially Wesley! Get the Paleo Family Toolkit now! Outro (21:28)Support us by shopping through links on our sidebars, please!

Intro (0:00)News and Views (1:18)Welcome Sarah from Primal Bites!Sarah is visiting Stacy, as she is in town competing for her second Strongman competitionThis was her first competition where there was a significant number of competitors and she won open middleweightSarah B. had a busy day helping her daughter with a school projectPaleo in the Dorm Room (4:33)Stacy and Sarah first met online, and then met in person at the New York book signing tour eventThey then connected on Instagram, and lifted together when Sarah was back home from collegeSarah is a senior in college, working on a degree in sustainability and already has a lot of great opportunities for her professional futureThought it would be great to have Sarah on the show to help Stacy and Sarah B address college related questionsQuestions & Answers (7:51)Shivam - dealing with difficult acne, but was able to clear up 80% of the acne after following an AIP protocol while home for the holidays. Should I just eat the dining hall food for these four years of college and start your autoimmune diet to fix my gut later when I can afford and have access to paleo friendly food? Will my gut be harder to heal later if I don't act now?Explore your meal plan options - is it required? Can you reduce the number of meals you are paying for?Can still make good choices in the dining hall regardless of the cooking oilResearch protein options within the dining hallHow Stacy made "healthier choices" while in the dormSarah suggests getting a mini fridge and microwave for her room - it is possible to follow the AIP with easy options from a grocery store and basic tools in your dorm roomThere would certainly be a learning curve to navigating AIP from a dorm room, but it is certainly possibleRead labels and evaluate optionsCheck with your dining hall on how accommodating they are with food allergiesYou may be able to see a huge improvement in your health from eliminating the highly inflammatory foods, and then following a full AIP later when possiblePlay with reintroduction to see what it is your body is reacting toThe longer the body is in an inflammatory pattern the harder it is to break out of the patternThere are compelling reasons to put in some efforts - and breaking your approach into pieces now will be hugely beneficial over the longterm Making progress towards the endpoint in a sustainable way is what matters more than jumping into a Paleo approach full steam aheadDo the best you can now, acknowledge that there will be limitations along the wayStock up on the foods that work well for youSarah's approach to Paleo at college Smaller batch cooking with one main protein, raw veggies, baked sweet potatoesKeeping meat and veggies in the fridgePreps for a few days in advanceProtein barsMakes larger meals so she doesn't need to snackPrioritizes her budget around meat, vegetables and fruitsThank you so much Sarah for coming on this week's show! Find Sarah: BlogEbookInstagram (foodie one) (lifting one)Thanks everyone for listening - we will be back next week! Outro (32:59)

Intro (0:00)News and Views (1:18)Finn got his cast off on Friday, so he only had it on for three weeksThis was the first bone break amongst the three boysThe doctor said that Finn's bones look very healthySarah took time to clean her desk and get organizedQuestions & Answers (7:46)This week's show is inspired by another great questionLexie asks:Our daughter is having an issue eating meat. I have such a hard time getting her to eat it in any form. She will sometimes have a few bites of Applegate deli ham and maybe a bite or two of grass fed hot dog, but that's it. She used to tolerate braised meats better but that seems to be ending too. I've tried pulled pork, braised beef, homemade meatballs, all manner of deli meat, meat sauce with mushrooms, chili... at best she will take a bite or two and then suddenly acts like it's poison. I'm pretty convinced it must be an issue with the texture. I think she often likes the flavor but then is put off by the feeling of meat in her mouth. The one that she will try hard at is bacon (that's my girl). Unfortunately, that is usually too difficult for her to eat with her 6 teeth but I still let her suck on it a bit when we have it.I'm so worried about her getting enough nutrients and I'm also having the hardest time packing her lunch for school. I end up resorting to sunbutter sandwiches and other wheat-based things more than I'd like, just because I'm at a loss and don't want her to go hungry. I plan to try chicken liver mousse soon. I'm hoping that the smooth texture will appeal to her more.Any other ideas for foods to try and how to get her to accept the texture of meat?Good job introducing a variety of foods, as exposing your kids to a variety of foods is the best approach to get an idea on what they likeIf she is still nursing, protein wouldn't be Stacy's biggest concernStacy agrees that it sounds like she is likely dealing with a texture issueThe muscle control in a baby's mouth is not yet as strong as an adultsSome children can get their protein needs met through blended meats at that young ageWith baby-led weaning, the littles ones primarily eat vegetables at that young of an ageShe might just need some bridge food to help her - possibly pulverize her food at the table for a few weeks to see if it is an issue with flavor or textureStacy suggests that she not stress about it, continue to offer the foods she is offering and encourage her to try themStacy notes that these habits are normal for a child who is roughly one year oldTry serving meats that are inherently soft and fall apart in your mouth, like liverEggs, milk and yogurt are all great sources of protein, so Lexie's daughter is getting great nutritionTry your best to relax as a parent as your little ones can pick up on your stress and feel stressed about it all as wellSensory Processing (18:18)Sarah does not think this is what is going on with Lexie's daughter, but she does think it is relevant towards this conversation on meat averse kidsSarah's daughter had a mild issue with sensory processing, she was adverse to different textures, temperatures and strong flavors in her mouth - at one year old she was borderline failure to thrive and they had to help her gain weightWhat Sarah and her husband were able to identify when they slowly transitioned their daughter to a Paleo dietHow Sarah and her husband helped their daughter move past her sensory processing symptomsWhat is developmentally normal for the various ages and food aversionsThe strategy is one bite, keep presenting, stay patient and don't get worked up about itIf you are dealing with a kid who is really having issues with consuming a food group like meat and it isn't going away in a couple of months as part of a developmental phase, you may want to discuss it with your pediatricianSpecialists who can help with strategies to help overcome these symptomsIt is normal for kids to enjoy bland and familiar food - from there it is just a matter of walking that balance to still expose them to new foods to broaden their interests and palates, while still catering to their preferences Kid's favorite first foodsFor Stacy's kids:Each kid was a little bit differentIn general liver was the first protein that was presented to them allAvocadoBananaThey introduced solid food very slowlyLima beansWesley was their Paleo baby and he loved olives and pretty much all fatty foodsFor Sarah's kids:Her oldest did the rice cereal mixed with breastmilk and then they moved to mushed up vegetablesHer second daughter did avocado, banana, egg yolk, yogurtThey both moved on to finger food really quicklyThey loved peasSarah found that they both liked pre-chewed meat as opposed to ground up meatSardinesKale chipsPomegranate seedsSea SnaxMeals for the food introductory periodGround beefStir fryThoughts on baby cerealsNot pressuring and not making a big deal out of itRespecting their kids preferences and working with them to understand what they do and don't like to eatWe will be back next week with a guest!Thanks everyone for listening!Outro (44:29)

Intro (0:00)News and Views (1:18)Sarah got the flu the day before leaving for vacationShe ended up feeling fine once she reached the locationGetting sick encouraged her to not work, and to make the vacation a vacation to recharge and get rest and it was wonderfulStacy has been really busy with work, had some travel for work, and then came down with a little bugTook the weekend to relax as a family, and did some cooking togetherThe point that Sarah is at with her health journey and her feelings towards how sick she has been this year, and her expectations for how Paleo supports her continued healingLetting go of guilt or shame around not being perfect, being a real person who gets sickNegativity within the Paleo community (17:58)A judgemental attitude within the Paleo community has grown in recent yearsThe media also puts an unfair representation and critical opinion against the Paleo diet, which also leads to defensiveness within the communitySarah doesn't feel she should have to defend her choices, it is instead an opportunity to educate othersWe are seeing shades of Paleo within the community, where people are implementing it in various ways, and it is leading to a my Paleo is better than your PaleoThis behavior is breeding a negative space, with an element of competition to itThe problem that comes when you feel like you have to sensor your life or lead people to expect that Paleo cures everythingThe different camps of PaleoQuestions & Answers (24:08)Anonymous - the reason I can't seem to get back on the Paleo wagon is because I keep getting mad about not being able to cheat and eat like everyone else. I get mad about me needing to meal prep and go through the trouble of preparing every meal. So even though my health is declining every week that I keep eating "the bad stuff" and it isn't motivating me enough, but just gets me wound up even more. What can I do to find peace and accept my body and the fact that it just doesn't like me eating non Paleo food?Stacy stressed the importance of just focusing on youDisengage from habits that cause you stress, i.e. comparing yourself to others or feeling pressured by what others are or are not doingReframing the "on the wagon" mentality to be more about a choice and owning the choices you are makingStacy's approach to how she incorporates the 80/20, and how this sets her up for successCheck out Real Life Paleo or 3 Phase Paleo and perhaps try developing a new approach on how to create balance and sustainability within your own lifeHow stress and lack of sleep can impact our choicesPerhaps not necessarily focusing on the food piece right now, but instead focusing on sleep quality and quantityTips on how to get out of a food rutPeruvian chickenHaving go-to take out food options in your areaBurger places that can do lettuce wraps, or a place that offers gluten-free bunsDeli section of grocery store with rotisserie chickens and simple steamed vegetablesCreating variety through various kinds of Paleo dressings and/or saucesCostco's Kale saladSteaks and pork chops are very easy cuts of meat to cookRecipes in the Instant PotHard boiled eggsBreakfast for dinnerComing up with a list of recipes that you can create in under 10 minutesGround meat is also a great option for quick mealsHaving a conversation with your significant other about how to create meals where you both have options you can enjoy Avoid bringing trigger foods in the houseStacy's parting advice - good luck, worry about what is on your plate, and how you want to feel - it will make the choices easierWe will be back next week!Thanks for listening everyone!Outro (46:16)

Intro (0:00)News and Views (1:18)Sarah has a beach vacation on the calendar, so Stacy and Sarah arranged for an early recording prior to her departureWomen's Health (3:56)Thought it would be great to continue the women's health conversation with another question that will make for a great discussionPhilippa asks:Is it safe to eat AIP while pregnant?Stacy notes that eating AIP while pregnant is perfectly safeFor more information on eating AIP while pregnant, listen to this episode of The Paleo ViewMy daily vitamin A is always above 60,000 IU and sometimes reaches 100,000 IU - are these levels too high and could they be dangerous in pregnancy?The fundamental needs of vitamin A for the function of our eyes, skin health, lung health, gut barrier health, sinus health - it is a very important vitamin for hormones, fertility, thyroid function - required for healthy bones and connective tissues - vital for the immune systemThe role that vitamin A plays with fetus healthThe difference in vitamin A from plants versus animalsCron-o-meter can be misleading with this nutrient informationThe misleading study that has led to an outdated vitamin A recommendation for pregnant women - and more recent studies have been completed to debunk that initial study and recommendationWhy it is important to have vitamin D tested when you are looking at your vitamin A levelsThe research does not support a cause for concern with that level of vitamin A intake from high quality whole foodsThe scare tactics that go along with pregnancyStacy and Sarah's experiences with cravings and food aversions during pregnancyWhen a food contains a high amount of vitamin A (example Stacy gave, bear liver), can it be dangerous to your health?The vitamin A level in bear meat is completely different from other commonly consumed liver cuts, such as beef liverWe may consume a few omnivores, but primarily consumer herbivores, which impacts the levels of vitamin A that we are absorbing from our protein sourcesThe higher up you are on the food chain, the higher the nutrient density is in the cuts of meatWhen consuming these cuts of meat with high levels of a specific vitamin, it is important to look at the intake of other vitamins and lifestyle factors when determining if a food could be toxicAIP When PregnantSarah would have followed a modified autoimmune protocol when she was pregnant had she known about itIf your diseases is in remission while pregnant, it can be a nice opportunity to reintroduce some nutrient-dense foods that fall on the AIP list of foods to avoidContinuing to focus on nutrient densityManaging stress, being active, and getting enough sleepAn appropriate level of vitamin A intake when pregnantFinding a balance for yourselfIf you are at all worried, get your vitamin D levels checkedThanks everyone for tuning in!Sarah have an excellent vacation!Outro (37:51)

Intro (0:00)News and Views (1:18)Stacy and Sarah's Easter celebrations and activitiesMatt and Stacy's brunch spreadEgg filling and hidingLeftover hardboiled eggsSarah's husband's work travels and turning them into family vacationsWomen's Health (12:35)The things that women just kind of deal with that are annoying, not all of these things have to happen - often times when we change our diet and our lifestyle, these are the things that go awayThe myth behind the Paleo diet being a "cure all"Questions & Answers (17:32)Leah - when I eat fermented foods, I get the feeling I am developing a yeast infection. Any suggestions?Stacy thinks there might be an imbalance in the gut, and recommends looking into a diet to reset the bacteria in the gutSarah notes that studies show that probiotics can help fight candida Candida likes high estrogen, high blood sugar, and high stress environmentsThe strains in fermented foods are known to help control candida growthFacts about vaginitis (also known as a yeast infection)Candida causes yeast infections about half of the timeOther culprits are bacterial infections, irritants, and allergiesSo a yeast infection could also be caused by a food allergySarah recommends getting tested for yeast sensitivities/allergies - these are common food sensitivities There are a number of yeast free diets that you can utilize Vaginitis can also be linked to STD's, so it is worth getting tested Stacy notes that menstruation products (or even condoms) can also cause irritations that are seen in the form of vaginitis Be aware of what is your "normal" for symptoms that you experience around your monthly cycle, when consuming foods you are sensitive too, etc. Jennie - why do I poop more, and experience gas, during my period? Period poops are a real thing - the Buzzfeed article Stacy refers to The situation is impacted by two things First, you are probably eating less healthy food than you usually do as you are dealing with hormonal influenced cravingsAnd second, the hormone progesterone peeks during your period, which actually has an effect on how things move through your intestines The high shift between progesterone and estrogen turning back on greatly impacts your bowels The role prostaglandins playMajor props to Buzzfeed!A special thank you to Stacy for her willingness to talk about poop!And a thank you to the listeners - don't forget to leave those reviews here please! Stacy wished Sarah happy travels for her spring break vacation with her familyOutro (44:28)

Intro (0:00)News and Views (1:18)A whole lot of people told Sarah at the Nutritional Therapy Association conference to say hi to StacyThe conference was three times bigger this year than lastSarah got to meet many new people and reconnect with old colleagues and friendsGreat to be in an environment where Sarah felt surrounded by her peepsThere were also some amazing vendors in attendanceStacy made Paleo peeps with honey and vital proteins, and dusted them in freeze dried fruitThere is some transition happening on the Paleo Parents team with their long-time team member Monica, who is stepping back as she prepares for the arrival of her third babySarah is starting to work on her next book and owes her publisher two chapters by the end of the month, so she is working on the narrative nowHow Stacy and Sarah fill eggs for Easter egg huntsThis week's show topic will be on Paleo breadScience with Sarah (15:21)A question that Sarah gets asked a lot is if soaking, sprouting and/or fermenting makes a difference with the nutrient compounds of nuts and grainsSoaking and sprouting are the same thing - the variable is how long you go forWith soaking you take the grain and put them in water for twelve to twenty-four hoursIf you rinse them and put them on a damp paper towel to allow them to sprout and grow, it becomes a sprouted grain - but the things happening in a sprouted grain start to happen when you begin to soak the grainThe anti-nutrients in grains and if they are or are not impacted by the soaking and sproutingFermentation we are using yeast and bacteria to partially digest the grainDigesting the product using bacteria and yeastIt is the same process as making sauerkrautThe anti-nutrients in grains and if they are or are not impacted by the soaking and sproutingThese processes do not make grains a nutrient-dense food, but they do change the food and makes it more digestible for people that do not have overt food sensitivitiesWhether you consume these sprouted or fermented grains is all individual choice, and based on where you fall on an ancestral template spectrumPlaying around with soaked and fermented grains wouldn't qualify as PaleoAll the considerations that go into the choices you make, what your goals may be, and understanding the types of options you haveQuestions & Answers (27:01)Andrea - what are your thoughts on fermented sourdough bread?Stacy recommends avoiding breads, focusing on incorporating nutrient dense items insteadLooking at what you gain by eating these foodsQuality of life food versus a nourishing foodWhen we cook/bake a food we kill the nutrients that are beneficial when consuming fermented foodsChris - is there such a thing as Paleo bread?Yes making any recipe with less refined ingredients is a healthier option, but it is deceptive to say that any sort of treat is healthyStacy refers to these foods as grain-free or gluten-free, she doesn't refer to them as PaleoSelecting what you eat daily by what adds nutrients, but adding the occasional gluten-free foods is what makes this a sustainable lifestyleIts not about deprivation or telling yourself you can't have something - you can choose to eat these things, you just have to decide if they are inline with the goals that you have for yourself and if that is truly a decision that you want to makeWe all have to find our balanceThere is absolutely a place for Paleo bread, or bagels, or whatever it is you want - and you will find many of these Paleo recipes in Paleo cookbooksLooking at it as a treat versus this is how I can have toast with breakfastThere can be a problem with relying on Paleo versions of old favoritesFiguring out what works for you and implementing strategies around those findings - and this process takes time and baby stepsSarah's nine year old won a blue ribbon at their county science fairThanks for listening, we will be back next week!Outro (54:11)

Intro (0:00)News and Views (1:18)While Sarah is not 100% better, she has more energy than she has had in a long timeBuild-a-Bear now has slothsSarah is getting ready for the Nutritional Therapy Association conference which is this upcoming weekend, and she will be in the Portland area when this show airsShe is giving a talk on Friday morning and is on a panel discussion on Friday afternoonOn Saturday she will just be hanging around the conferenceShe is very excited because this trip because it is such a great conferenceSarah will be talking about sleep this year, inspired by her passion for her Go to Bed program and the science behind the role that sleep plays on our overall health and wellnessSarah shared more about the prioritization of sleepScience with Sarah (11:33)Genetics vs. epigenetics - the definitionsThere are many mechanisms with genes that are influenced by diet and lifestyleEpigentics are inheritable as well - we do inherit some signals from both our parents' and grandparents' environments that control which genes are turned off and turned onWe can override those on/off switches with our own diet and lifestyle choices, but the science helps us understand why there is a predisposition for certain diseases with epigeneticsWe only understand the very tip of the iceberg on this topic, and in isolated specific conditions, but it is a field of science that is exploding right nowSarah thinks that this scientific field will lead to tremendous advances in how we define an optimal human dietTurning the tide of public health by educating our children on diet and lifestyle choicesMotivating healthier choices throughout the generationsQuestions & Answers (27:27)Emma - How exactly does gene expression work? Did my grandparents' diet and lifestyle really help shape who I am? What about my great-grandparents? Do genes really turn on and off? How is this possible? If I were to marry, say, a lifelong smoker, how much of an impact would this genetic "tag" have on our offspring?There are both a genetic predisposition to inheriting a disease and an epigenetic predisposition to inheriting a diseaseFor example, there are a few variants of genes that have much higher risks of autoimmune diseasesSarah shared more examples of gene variants that have a higher risk for various diseasesWe have this whole separate set of genes that are turned on and turned off based on diet and lifestyle, exposure to toxins, hormone environment, stress, sleep, infection, gut micro biome - and all of the gene expressions impacted from these variables are inheritableSo yes, a lifelong smoker would create a genetic impact on their kidsThe paternal link is just as strong as the maternal linkSarah's appreciation for how her health journey has educated her choices and brought her to where she is todayJessica - if family members have autoimmune conditions, should I adopt an AIP diet to prevent acquiring one?Stacy suggests trying to be aware of what the autoimmune trigger foods are and either avoid or limit themHowever, it may be hard to stay strict AIP based off of a genetic dispositionIf you start having symptoms it may motivate you to make those changes, but taking the approach to first build awareness around what the inflammatory and anti-inflammatory foods are, and consuming as much of those healing foods as possibleUnderstand the key concepts behind the autoimmune protocol and why they workLearning about adequate nutrient levelsTaking it from the nutrient density focus as opposed to the elimination focus with be hugely beneficialDon't ignore the lifestyle factors and work on thoseThere is a whole class of autoimmune diseases that occur with hormonal changes - partner with a healthcare provider who can help you monitor these changesMonitor how you feel, and look into health challenges if and when they ariseThanks everyone for listening! We will be back again next week!Outro (57:25)

Intro (0:00)News and Views (1:18)Spring has sprung in both Stacy's and Sarah's towns - their fear for what this may mean for an unexpected late snowfallStacy is finally back among the walking and actually ate a meal since falling dead to the stomach flu on SundayHow Sarah is managing her severe lung infection at this pointSarah's reflection on the moments in life when she has listened to her body, and the times when she has ignored itSarah's thoughts on blending diet and lifestyle with western medicine practicesHow difficult it can sometimes be to listen to your own bodyThe topic for this week's show is centered around the topic of staying Paleo when sick and how to recoverScience with Sarah (22:35)Sarah is often asked about how to mitigate the effects of taking antibiotics, so would like to discuss how to recover from treating an illnessAntibiotics are an issue because they are not specific, they kill a wide range of bacteriaOne of the first bacteria that antibiotics encounter is the bacteria that is living in our digestive tracks, which is why gastrointestinal issues are a common side effect of taking antibioticsAll that the gut bacteria is responsible for in maintaining our overall health and wellnessWhen we kill all our gut bacteria we can experience diarrhea, bloating, gas, stomachaches, nausea, and changes in taste preferencesStudies show that being on antibiotics once creates an irreversible loss of biodiversity in the gut micro biome - however, more studies should be done to test this over a greater stretch of time to look at this point furtherWhile taking antibiotics you want to take high doses of probiotics, and you want to stagger the probiotics as far away from your antibiotics as you canThere is not a general consensus on serving size recommendations, but the 'more the better' mentality is perfectly safeThe probiotics are not replacing what the antibiotics are killing, the incoming probiotics are coming into the system to keep the good gut bacteria jobs still goingAfter the course of antibiotics, you want to focus on recovering the micro biome and on rebuilding the bacteria diversity by feeding a diversity of fiber to your gut micro biome in a moderate fat environment - and you do this to toleranceYou also want to practice patience with the process, know that it takes a lot of time to reestablish that gut micro biome diversityQuestions & Answers (35:28)Cat - in need of some ideas on how to continue with an autoimmune protocol diet when sickLook at AIP friendly baked recipes like plantain muffins, baked apples, etc.Try getting broth inIf you eat something like a Ritz cracker, your body not only has to fight the illness, but the additional inflammation of the food you are introducing when your body is already going haywireSmoothies with collagen peptides would be very beneficialGiving ourselves permission to take medication that will help us feel betterTammy - recommendations on how to treat a cold neededWhen Stacy opts to take medicine to treat a cold - it is after neti potting and lots of sleep just aren't workingStacy was careful to check her cold treatment ingredients and chose a Tylenol version because of her autoimmune conditionSarah's thoughts on zpacks and other commonly recommended cold treatmentsSarah takes medicine for colds when her ability to sleep is being compromisedAgain, don't look at having to take medication as a failure or a setback, but also be sure to not let medication stop you from continuing the pursuit of health through diet and lifestyleThanks everyone for tuning in!Outro (56:11)

Intro (0:00)News and Views (1:18)Sarah is sick with a pneumonia and working hard to get betterHere to help with the show since Sarah is feeling sick, is Matt and Stacy's oldest son, ColeFor today's show, Cole is on to share an update on his ADHD symptoms and the lifestyle factors he is incorporating to help with his symptoms The Paleo View episode that last featured Cole with update on ADHD can be found HEREFor more information, check out ADHD Impulse Control: from Frustration to Fantastic blog post HERECole is 10, he is in 5th grade, has ADHD, and loves to play board gamesAs a recap, Cole incorporates his Paleo lifestyle at school by making his own lunch and bringing Tate's gluten-free cookies when there is a special occasion in classSince Cole last joined us for a recording of The Paleo View:They tried incorporating supplements into Cole's diet, which didn't workAnd then try tried coffee for awhile, but then Cole found that he needed it less and lessNow Cole is riding his bike to school or walking, which definitely helps with his ADHD symptoms while at schoolHow Cole's teacher helps Cole develop his learning skills and how that impacts his ADHDCole has also joined a sport that he is loving and thriving in - wrestlingWhat Matt and Stacy saw in Cole once he started wrestlingHow Cole is now able to play computer games in limited amounts of time when other elements are in checkStacy has noticed that Cole responds differently to playing computer games versus console games on the TVStacy's reflection on how amazing Cole's progress has beenSarah's thoughts on how positive and happy Cole soundsHow Stacy feels about seeing her son form strong friendships and finding happinessThe level of lifestyle experimentation that is happening and how impressive Sarah finds that level of tinkering and fine-tuning to be, and how she thinks this will positively impact Cole as an adultAll the 'yay mom' moments that Sarah sends to StacyAttachment parenting, and following intuition in the decisions Matt and Stacy are making for their childrenHow willing Cole has been to work with Matt and Stacy on this level of lifestyle testingThanks everyone for tuning in and for the ongoing support and encouragement we have received on this topic since first opening up about Cole and his ADHDStacy is so happy to hear how Cole's story has connected with others and is so grateful for the responses Matt, Stacy and Cole have received on this topicOutro (37:37)