The Ancestral RDs Podcast

Thanks for joining us for episode 75 of The Ancestral RD podcast. If you want to keep up with our podcasts, subscribe in iTunes and never miss an episode! Remember, please send us your question if you'd like us to answer it on the show. Today we are answering the following question from a listener: “My question relates to a high carb Paleo diet.  I'm currently in recovery from hypothalamic amenorrhea and adrenal fatigue, and I've tended toward a high carb Paleo style diet, 45-60% percent carbs.  I still get in around 100 grams of protein and 50-60 grams of fat a day.  Is there anything wrong with tending toward a higher carb and moderate protein diet in a Paleo context?  I tend to feel the best when doing so.” We’ve been talking a lot lately about the benefits of a higher carbohydrate Paleo diet for various health conditions and overall health. But do those benefits apply to hypothalamic amenorrhea and other hormone related health issues? Join us today as we discuss how a higher carbohydrate Paleo diet can be especially beneficial for those with health issues related to hypothalamus function. We share our own personal experience with higher carb Paleo diets, calm the fear surrounding higher carb intake and weight gain, and give you guidelines and tips to experiment with increasing the percentage of carbohydrates in your own diet. Also, it's back! Our popular "Paleo Rehab" program will be opening soon! Be sure to stay tuned for exciting information about the upcoming launch. You'll hear about components of the program, information on start dates, and how to receive announcements when the program opens. You definitely won't want to miss this! Here's what Laura and Kelsey will be discussing in this episode: Laura and Kelsey’s personal experience with a higher carbohydrate Paleo diet Starting points of the percentage of carbohydrates for hypothalamic related health issues Why everyone’s dietary carbohydrate needs are different Why a higher carbohydrate, lower fat Paleo diet can be beneficial for weight loss goals How to experiement to find out what percentage of macronutrients works for you Why a low carbohydrate diet is not always a good idea for digestive issues Calming the fear of overeating calories on a higher carbohydrate Paleo diet Exciting news and information about the upcoming relaunch of  the“Paleo Rehab” program Links Discussed: This episode is sponsored by SunBasket.com. Receive $30 off your first order here! MyPaleoRehab.com - Sign up for our e-mail list, get a free 28 page e-book, and enroll in our program starting on October 31, 2016! TRANSCRIPT: Kelsey: Hi everyone.  Welcome to Episode 75 of The Ancestral RDs podcast.  I'm Kelsey Kinney and with me as always is Laura Schoenfeld. Laura:  Hey everybody. Kelsey: Laura's got some really exciting news to share with everyone. Laura: Oh, you're putting on the spot? Kelsey: I know, I know. Laura: It’s okay. I posted it on all the social media anyway, so it's fine. Kelsey: Yay! Laura: And really sick before that, so I'm still getting over. It's like the longest sickness ever, but I tolerated it because I'm in a good mood. Kelsey: It was worth it. Laura: Yeah, definitely especially because my fiancé was the one that got me sick in the first place. I was perfectly healthy and then we went up to Michigan to do I guess like a cabin camping trip with his family up in Mackinaw Island area and it was super cold. And my fiancé was really, really sick when we got there, and I was trying to take care of him, and then I got really sick, and it was just pretty intense. Kelsey: Welcome to the world of long term relationships where you just pass sicknesses back and forth. Laura: Yes.  Ironically the day that my…I keep wanting to say boyfriend, my fiancé proposed to me I had like almost 102 degree fever and thought I was like dying. I was in the car like laying down.

Thanks for joining us for episode 74 of The Ancestral RD podcast. If you want to keep up with our podcasts, subscribe in iTunes and never miss an episode! Remember, please send us your question if you'd like us to answer it on the show. Today we are thrilled to be interviewing Dallas Hartwig. Dallas Hartwig is a Functional Medicine practitioner, Certified Sports Nutritionist, and best-selling author of two books, It Starts With Food and The Whole 30. He is also the creator of the More Social Less Media program, and he believes deeply in people. We know that the modern world has in many ways altered our relationship with food. But how much do we understand about how it has also changed our relationships with people? Join us today as we discuss with Dallas life altering truths about the often unperceived consequences that the prevalence and ease of technology and social media has on our lives individually and as a society. You’ll learn about the far reaching effects technology has had on human connection and come away with ways you can begin to make more informed choices to re-cultivate this vital piece of human nature to positively impact your health and our society. You’ll also hear about Dallas’ exciting free program More Social Less Media that will help you reassess your use of technology so you can focus on the meaningful in-person social connections humans thrive on. Here are some of the questions we discussed with Dallas: Can you tell us how you evolved to start talking more about human connection coming from a strictly nutritional background? There’s a lot of ways that we feel like we are connecting with people through technology. Would you say that those things truly count as human connection? Or is there a big difference between that kind of connection and sitting down and having a cup of coffee with someone and having a conversation? What is it about vulnerability that is so crucial to these human connection benefits that we’re going to talk about today? When we talk about human connection, when we talk about vulnerability, I think we all inherently know that these things are probably important. Do you have a way to describe why we as humans need this even though our brain will actively avoid things like vulnerability when it seems like it is important? You mentioned that there's a difference between socialization and connection. What is your definition of the two and how they overlap or not? Where does human touch come into play ? Would you mind telling us a little bit more about your More Social Less Media program? Links Discussed: MyPaleoRehab.com DallasHartwig.com More Social Less Media The Living Experiment podcast Follow Dallas on Instagram, Facebook, and Twitter. TRANSCRIPT: Laura: Hey everyone. Welcome to episode 74 of The Ancestral RDs podcast. I’m Laura Schoenfeld and with me as always is Kelsey Kinney. Kelsey: Hey guys. Laura: We have a really, really cool interview today and we’re not going to do a super long intro just because we don’t want the episode to go on for hours and hours, as much as you guys like hearing our voice. But we did want to just do a little intro to the topic because it’s something that we’ve been talking about a lot more recently not only on the podcast, but I know for me working with my clients I’ve been bringing it in a lot more. I would definitely like to do more either writing or work on this topic in general because of the impact it has on people’s health and wellbeing. But today we’re going to be talking about social connection. We have an awesome guest with us today. But Kelsey and I have just really been kind of latching onto this topic and seeing something important to discuss because we don’t see it being discussed as often as we think it should be, and we’ve seen the difference that it makes in people’s lives when they do focus on it even to the almost exclusion of the other health behaviors like diet,

Thanks for joining us for episode 73 of The Ancestral RD podcast. If you want to keep up with our podcasts, subscribe in iTunes and never miss an episode! Remember, please send us your question if you'd like us to answer it on the show. Today we  are super excited to be interviewing Dr. Scott A. Mills. Dr. Scott A. Mills is a Chiropractor with a passion for empowering others with the knowledge and tools needed to eliminate pain and improve the way they move. He spent 6 years as a collegiate certified athletic trainer and has served thousands of patients across various practice settings for 15 years. Scott is regularly creating resources and programs like “The 2 Minute Fix” and “The Full Body Fix” to help people reach their maximum health potential by unlocking the physician within. He is located in San Francisco with his wife Diane Sanfilippo. You can find him at DrScottAMills.com. We know that a healthy diet is a natural way to help prevent and address health conditions. But did you know that there are techniques that work with your body to prevent and recover from pain and injury that also don’t involve drugs or surgery? Join us today as Dr. Scott A. Mills talks about techniques he uses to relieve pain and restore healthy movement. You'll also hear about the importance of stability for health and fitness, tips for a pre-workout warmup, and the role variety in movement and diet play in injury prevention and recovery. Here are some of the questions we discussed with Dr. Scott: What are some of the most common injuries that you see in your clients? You talk a lot about something called soft tissue adhesions in your work. Can you describe to our listeners what those are and what causes them? Can you describe Active Release Technique, or ART, a little bit to us, what that is and how that works differently than something like foam rolling, or mobility, or any of those exercises people tend to do for those either injuries or immobility? What is nerve flossing and what conditions does that process benefit? Are there certain types of warm-ups that you think are definitely not good ideas to do before a training session? And if there’s better ideas, what are some of those? You posed a question/made a statement on Facebook that you thought building stability would be more important for health and fitness than building mobility. Can you describe that a little bit for our listeners what you meant and why you think that? How would you say a do-it-yourself program like “The Full Body Fix” compares to seeing a trained chiropractor in person?’ If you do have an injury that you’re recovering from, is ART something that you have to do for life to keep that injury from re-exacerbating, or can you ever fully recover? Are there any other lifestyle factors that you see affecting injury prevention and recovery from intense workouts? Links Discussed: MyPaleoRehab.com DrScottAMills.com Follow Dr. Scott on Twitter, Instagram, and Facebook Full Body Fix 2 Minute Fix TRANSCRIPT: Kelsey: Hi everyone. Welcome to episode 73 of The Ancestral RDs. I’m Kelsey Kinney and with me as always is Laura Schoenfeld. Laura: I’m still getting used to that Kelsey Kinney thing. Kelsey: I’m still getting used to it, too. Laura: Whenever you say it, I’m kind of just like, wait, what? Kelsey: Yeah, who is this? Laura: I know. It’s funny, next time I intro, you’re going to have to remind me to say that because I feel like it’s just ingrained in my head after the last four years that your Kelsey Marsksteiner. Kelsey: Oh yeah, it’s bizarre. But how are you doing, Laura? Laura: I’m good. I’m just kind of mentally trying to recover from a bit of a whirlwind travel weekend. Kelsey: Yeah. Laura: I flew up to Indiana this weekend to see my boyfriend who lives in, he’s technically in Ohio, but he’s literally the northwest corner if you look at the corner of Ohio, that is his town basically.

Thanks for joining us for episode 72 of The Ancestral RD podcast. If you want to keep up with our podcasts, subscribe in iTunes and never miss an episode! Remember, please send us your question if you'd like us to answer it on the show! Today we are very excited to be interviewing Chris Masterjohn, Ph.D. Chris Masterjohn earned his Ph.D. in Nutritional Science in 2012 from the University of Connecticut at Storrs. He served as a Postdoctoral Research Associate from 2012 to 2014 at the University of Illinois at Urbana-Champaign where he studied interactions between vitamins A, D, and K. He is now Assistant Professor of Health and Nutrition Sciences at Brooklyn College in Brooklyn, New York where he is continuing his research on fat soluble vitamins. He has authored or co-authored 10 peer reviewed publications, and he writes an awesome blog called “The Daily Lipid” and produces a podcast by the same name. You can also follow his work on Facebook, Twitter, Instagram, You Tube, and Snapchat. The amount of research, viewpoints, and tips flooding our minds about nutrition is overwhelming to say the least. If you’ve been wondering how you can possibly make sense of it all, don’t miss today’s podcast! Today Chris Masterjohn connects the science to our everyday life so we can make practical changes to positively affect our health and well being. Join us as we discuss the hot topics of carbohydrates and sugar and how you can intuitively figure out your appropriate intake in the context of your lifestyle. As a bonus, be ready to be inspired and equipped to approach weight loss by connecting to your body instead of fighting against it as Chris shares his personal weight loss story. Here are some of the questions we discussed with Chris: What do you think about the low carb bent that seems to be so prevalent in the Paleo and ancestral health community? What’s your take on sugar as a part of the diet? Do you have any thoughts about a percentage of calories from carbs that works well for most people, or even a range? Are there any take home tips for our listeners who want to lose weight but are struggling? Is there anything that worked super well for you that you feel like is important to share? Links Discussed: MyPaleoRehab.com ChrisMasterjohnPhd.com The Daily Lipid Podcast Chris' 2012 Ancestral Health Symposium presentiaton "Oxidative Stress and Carbohydrate Intolerance" Episode 23 of The Daily Lipid Podcast: "How I Lost 30 Pounds in Four Months, And How I Knew It Was Time" Men's Health article: "6 Guys With Ripped Abs Tell You Why It's Not Worth It" Danny Lennon's interveiw with Melissa Davis Follow Chris on Facebook, Instagram, You Tube, Twitter, and Snapchat TRANSCRIPT: Laura: Hi everyone. Welcome to episode 72 of the Ancestral RDs podcast. I’m Laura Schoenfeld and with me as always is Kelsey Kinney. Kelsey:  Hey guys. Laura:  We’re going to skip the intros again this week because we have a really awesome but quite long interview with a really awesome guest today, so I don’t want to waste any time blabbing on about our boring lives. But before we get to that interview, let’s hear a quick word from our sponsor. I’m really excited to have our guest on with us today. Chris Masterjohn earned his Ph.D. in Nutritional Science in 2012 from the University of Connecticut at Storrs. He served as a Postdoctoral Research Associate from 2012 to 2014 at the University of Illinois at Urbana-Champaign…I actually don’t know how to pronounce that location… Chris: Yeah, that’s Champaign. Laura: …where he studied interactions between vitamins A, D, and K. He is now Assistant Professor of Health and Nutrition Sciences at Brooklyn College in Brooklyn, New York where he is continuing his research on fat soluble vitamins. He has authored or co-authored 10 peer reviewed publications, and he writes an awesome blog called “The Daily Lipid” and produces a podcast by the same name.

Thanks for joining us for episode 71 of The Ancestral RD podcast. If you want to keep up with our podcasts, subscribe in iTunes and never miss an episode! Remember, please send us your question if you'd like us to answer it on the show! Today we are thrilled to be interviewing freedom mindset coach Maddy Moon. After hiding behind fear, perfection, and a risk aversion for many years, Maddy knows what it’s like to play small, downplay your own existence, and only hope that one day it will all be worth it. Today Maddy’s mission is to help you realize the heart pounding fact that you’ve only been giving one life and every day you’re faced with a choice to either to make the most of it unapologetically, or fight against who you’re really meant to be. Her work and story has been featured in The Huffington Post, Teen Vogue, The Daily Mail, Vice, and ABC News Nightline. Maddy is the host of a top ranked podcast, “Mind Body Musings” and can be found passionately exclaiming her love for taking life by it’s golden, glittery reigns on her online space MaddyMoon.com. With the explosion of diet plans and gurus proclaiming their way of eating to be the only acceptable one, our sense of identity and value as a person can become entangled with the way we eat. Maddy Moon has lived through the exhausting fight to eat and look a certain way instead of be the person she’s really meant to be. Today hear Maddy share her personal story of orthorexia and how she overcame it to live a bold life of true purpose and power. You’ll learn tools to overcome orthorexic mindset and hear insightful tips on how to begin to reclaim your true sense of self-worth and discover innate passion in life. Here are some of the questions we discussed with Maddy:  Did you have a hard time getting on board with the idea that recovering from orthorexia was something important to do? What were some of the most powerful tools you used to overcome your orthorexia behaviors and mindset? Where do you feel like it came from for you to get that internal motivation and clarity? What would you recommend to people who just aren’t feeling aligned with what their working toward quite yet, but they know it’s the right direction to move in? Is there anything that you feel tends to be one of the more common issues that come up that people are not dealing with appropriately that is driving their disordered behavior? Do you have any tips for people about how to start to build that self-worth that is not related to the state of their body? Do you have any recommendations or tips for people who want to discover what lights them up, but they don’t even know even know where to start? If you had to tell someone who’s struggling with orthorexic behaviors and obsession with diet and exercise what they should look forward to on the other side of that, what would you say? What has it been like traveling around the world, and living in other countries, and pursuing that part of your passion? Where do you see your business going in the next couple months or years? Links Discussed: MyPaleoRehab.com MaddyMoon.com Mind Body Musings Podcast Follow Maddy on Instagram, You Tube, Twitter, and Facebook TRANSCRIPT: Kelsey: Hi everyone. Welcome to episode 71 of The Ancestral RDs. For the first time today, I’m going to be going by my new married name, which is Kelsey Kinney. I kind of was just like okay, I probably should just change everything over, even though my new website’s not ready. I changed things on my website, I’ll be changing my Facebook page soon. I’m kind of getting everything all together. It’s surprising how much of a process that is. But, I’m Kelsey Kinney and with me as always is Laura Schoenfeld. Laura: I don’t even know who you are anymore. Kelsey: I know, I’m a new person. Laura: I feel like it’s been at this point almost 5 years that we’ve been working together. Kelsey: Yes. Laura: Just now you’re name is changing.

Thanks for joining us for episode 70 of The Ancestral RD podcast. If you want to keep up with our podcasts, subscribe in iTunes and never miss an episode! Remember, please send us your question if you'd like us to answer it on the show! Today we are answering the following question from a listener: “Hi, do you ladies have suggestions on postpartum nutrition, ancestral style? I am 12 weeks since delivering my baby and exclusively nursing, looking to lose the last 10 to 15 pounds in a healthy way. I’ve found nursing increases my appetite, especially for carbs, and I’m struggling with the right caloric balance to lose weight. I walk 10,000 steps and lift weights for 30 minutes, 2 to 3 times a week. Thanks." If you find your appetite is up and you’re craving carbs, don’t miss today’s podcast! While weight loss during breastfeeding follows similar principles as normal weight loss, there are special considerations that warrant attention. But after your baby is born, it can be a challenge to find balance in daily life, let alone your diet. Today we discuss adjusting calories and macronutrients and explain how to experiment with these ratios for safe and effective weight loss during this special postpartum period. Also hear tips on how to address other significant lifestyle factors that can impact your weight loss goals such as exercise, hydration, and stress. Here's what Laura and Kelsey will be discussing in this episode: How to adjust calorie needs for weight loss during breastfeeding Importance of ensuring appropriate caloric intake to maintain adequate amount and quality of breast milk production Why short term tracking of your diet will help you discover exactly what you’re eating and allow you to accurately adjust intake Symptoms to watch out for that signal you’re eating too low calorie Guidelines on adjusting macronutrient ratios for weight loss during breastfeeding Signs that you tolerate carbohydrates well Symptoms that signal you are not eating enough carbs Importance of experimentation with your calorie intake and macronutrient ratios to find what works best for you Tips for getting adequate water intake throughout the day Tips for increasing nutrient density when diet isn’t optimal Exercise recommendations for effective workouts when short on time Ways to improve sleep quality even when quantity is low Importance of stress management  Links Discussed: MyPaleoRehab.com Weston A. Price Foundation Wise Traditions 2016 Conference TRANSCRIPT:  Kelsey: Hi everyone. Welcome to episode 70 of The Ancestral RDs. I’m Kelsey Marksteiner and with me as always is Laura Schoenfeld. Laura: Hey everybody. Kelsey: How are you doing today, Laura? Laura: I’m good, just finishing up a pretty intense week, which part of that is because I’ve been traveling so much and I’ve tried to squeeze some extra clients on days that I don’t normally see clients. Then the other part of that is anytime that I do have “free time” I have been working on my seminar for the Weston Price Conference in November, which that’s due in I think let’s see, two weeks. No, a week and a half. Wow! Kelsey: Wow! You’re like oh crap! Laura: Well it’s funny because my mom’s presenting as well and she keeps asking me how things are going. She’s like how’s your presentation coming? I’m like I feel like presentation is really not the right word because I have six hours of material I have to create. Kelsey: Right. Laura: To be fair, I think some of that will be question and answer time and I might do some kind of break participation stuff. I don’t know, we’ll see, just to make it a little bit more interesting. Kelsey: Yeah. Laura: But I think I probably have a least 4 to 5 hours worth of material I have to curate. Kelsey: That’s a lot. Laura: Yeah, I don’t really know what I was thinking when I signed up for it because I’ve only done like a handful of live presentations, or talks,

Thanks for joining us for episode 69 of The Ancestral RD podcast. If you want to keep up with our podcasts, subscribe in iTunes and never miss an episode! Remember, please send us your question if you'd like us to answer it on the show! Today we are interviewing Sarah Ramsden who helps people discover and embrace theperson they have become after emerging victoriously from major illness. Sarah Ramsden is the leading Personal Coach helping people who've recovered from major health issues make the most of their second chance in life. As good as it is to feel better, life doesn’t always go back to the way it used to be. Major health issues change more than just medical records, they change you, and that’s what her work is all about. As a brain tumor survivor and someone who manages Multiple Sclerosis naturally, she knows exactly where her clients are coming from. You can find Sarah at SarahRamsden.com. Sarah has gone through the process of reclaiming her sense of self and life. Now she is helping countless others do the same. Join us today as Sarah tells her personal story, explains how she works with clients to help them discover their new identity in life, and even shares examples of practical exercises that you can try on your own. Here are some of the questions we discussed with Sarah:  Any sort of diagnosis of an illness can bring up a lot of different emotions. What do you find are the most common ones and why do these change how people view the world as they move through their diagnosis? What are some examples of areas of people’s lives that are affected? Do you find that there’s a difference in how people deal with acute or chronic illness diagnosis in how that affects their life going forward? What do you feel that your work is all about? What are you doing with people within that coaching session to help them move forward? What practical ways do you get your clients to come to the realization of what their highest values are? If someone has an environmental value that they they’re not in alignment with currently and they really can’t do anything about it right now in the sense of doing something major,  what is something that someone can do to really help them live more in alignment with that in the meantime? How do you feel like social relationships change and play a part in recovering after an illness? Can relationships during the healing process change effectively afterwards? Is there a way to help move the relationship in the direction that they feel it needs to go towards? What cool things do people have to look forward to seeing from you in the future? Links Discussed: MyPaleoRehab.com SarahRamsden.com The Top 10 Signs Your health Issues Have Changed You  24 Tips To Fight The Fear Of Relapse Follow Sarah on Facebook, Instagram, and Twitter TRANSCRIPT: Laura: Hi everyone. Welcome to episode 69 of The Ancestral RDs Podcast. I’m Laura Schoenfeld and over there is Kelsey Marksteiner. Kelsey: Hi guys. Laura: We have a really great guest for you today, so we’re going to skip over all the boring updates that Kelsey and I might try to eke out for you guys because not a lot has been going on for us lately. But before we get started with the interview, let’s hear a quick word from our sponsor. Alright. I’m really excited to have our guest on with us today. Sarah Ramsden is the leading Personal Coach helping people who've recovered from major health issues make the most of their second chance in life. As good as it is to feel better, life doesn’t always go back to the way it used to be. Major health issues change more than just medical records, they change you, and that’s what her work is all about. As a brain tumor survivor and someone who manages Multiple Sclerosis naturally, she knows exactly where her clients are coming from. You can find Sarah at SarahRamsden.com. Welcome to the show, Sarah! Sarah: Thank you, ladies.

Thanks for joining us for episode 68 of The Ancestral RD podcast. If you want to keep up with our podcasts, subscribe in iTunes and never miss an episode! Remember, please send us your question if you'd like s to answer it on the show! Today we are excited to be interviewing Diane Sanfilippo whose guidance through her programs, books, and social media presence empowers people to navigate a personalized journey of developing awareness of their own path to health. Diane Sanfilippo is the owner and founder of Balanced Bites, a certified Nutrition Consultant, and two-time New York Times bestselling author of Practical Paleo, The 21-Day Sugar Detox, and co-author of Mediterranean Paleo Cooking. Diane holds a B.S. from Syracuse University and is certified in holistic nutrition from Bauman College, holistic lifestyle coaching from the CHEK Institute, and Poliquin BioSignature Modulation. She writes for her popular health blog - balancedbites.com - and is co-host of the top-rated weekly health podcast, "The Balanced Bites Podcast," available free from iTunes. On September 6th, 2016, Diane will release an updated and expanded 2nd edition of her runaway hit Practical Paleo which has sold over half a million copies and spent a total of 97 weeks on the New York Times bestsellers list. Diane lives in San Francisco with her husband, Scott, and two fur kids. Today Diane is sharing her experience in forging her own path through Paleo dogma to find what works best for her despite the noise of naysayers and critics. You’ll hear Diane's refreshing perspective in an arena crowded with conflicting rules and advice as she discusses her own dietary experimentation and how her diet has evolved among the changes in life. Also be sure to catch information about Diane's exciting updates to the second edition of Practical Paleo and where to catch up with her at different tour locations! Here are some of the question we discussed with Diane: What did it take to get you to the point where you decided you're going to do whatever works for you, and if that means people are going be upset or confused, it’s okay because honesty is more important than sticking to Paleo dogma? What kind of dietary experiments have you personally done lately? Have you had bad experiences with some of these dietary experiments? Is there anything that has stuck from a permanent perspective when you’re not on dietary plans? Are there changes that you just now follow even when you’re just eating on the fly? What kind of new things can your readers expect from the new edition of Practical Paleo? Links Discussed: MyPaleoRehab.com BalancedBites.com Balanced Bites Podcast Practical Paleo, 2nd Edition Mediterranean Paleo Cooking 21-Day Sugar Detox Follow Diane on Facebook, Twitter, Instagram, Pinterest, and YouTube TRANSCRIPT: Kelsey: Hi everyone. Welcome to episode 68 of the Ancestral RDs. I’m Kelsey Marksteiner and with me as always is Laura Schoenfeld. Laura: Hey, everybody. Kelsey: Today we are really excited to have a very special guest. I’m sure a lot of you know her; Diane Sanfilippo. We’ll just jump right into talking with her today. But before we do, here’s a word from our sponsor. Laura: Alright. I’m really excited to be introducing our interview guest today. Diane Sanfilippo is the owner and founder of Balanced Bites, a certified Nutrition Consultant, and two-time New York Times bestselling author of Practical Paleo, The 21-Day Sugar Detox, and co-author of Mediterranean Paleo Cooking. Diane holds a Bachelor of Science from Syracuse University and is certified in holistic nutrition from Bauman College, holistic lifestyle coaching from the CHEK Institute, and Poliquin BioSignature Modulation. She writes for her popular health blog balancedbites.com and is co-host of the top-rated weekly health podcast, "The Balanced Bites Podcast," available free on iTunes. On September 6th of this year,

Thanks for joining us for episode 67 of The Ancestral RD podcast. If you want to keep up with our podcasts, subscribe in iTunes and never miss an episode! Remember, please send us your question if you'd like us to answer it on the show! Today we are answering the following question from a listener: “I really enjoy desserts. Is it better to have a treat each day, or set aside a few days a week to indulge? What is a general rule of thumb for how much of a treat to have, for example one cupcake, or a small ice cream cone; and the estimated caloric value, for example 200 calories a day dedicated to treats versus 400 calories for 3 or 4 days a week?” Whether it's our favorite ice cream or just a cookie, dessert for some of us can be the best part of the meal! Are you satisfied indulging every once in a while, or do you avoid sweet treats knowing you will devour the entire box of cookies? Join us today as we discuss how to discover your own personalized approach to dessert intake. We’ll be talking about the importance of knowing how your body reacts to sweets, explaining how making values-based decisions can be more effective than creating rules around indulging, and even sharing our personal experience with sweet treats. Here's what Laura and Kelsey will be discussing in this episode: Why there is no general rule or calculation to the frequency or amount of dessert you should consume Laura and Kelsey’s personal experiences with sugar intake and desserts How paying attention to how your body reacts to sweet treats will help you determine how often you indulge The pros and cons of short term sugar restriction for people who have difficulty controlling sugar intake The importance of eating adequate calories and carbohydrates in reducing sugar cravings The value of working with a nutrition professional to objectively evaluate your dietary intake How factors involved in the preparation and quality of a dessert can influence how much you eat of the treat Why approaching treat intake as a values-based decision as situations arise can be more effective than creating rules around dessert Links Discussed: MyPaleoRehab.com TRANSCRIPT:  Laura: Hi everyone. Welcome to episode 67 of The Ancestral RDs podcast. I’m Laura Schoenfeld and with me as always is Kelsey Marksteiner. Kelsey: Hey guys. Laura: We haven’t recorded in a little bit. We did a little bit of a two in day recording set up for a little bit because I’ve been traveling, and maybe Kelsey’s been having kind of a normal schedule. But, any updates that have happened since our last recording, Kelsey? Kelsey: My life is pretty boring, but I did go camping. That was really nice. Laura: Oh yeah! Kelsey: Yeah, to kind of like reset, and oh man, saw the Milky Way. It was beautiful. It was awesome. That was really fun and I feel a little bit refreshed which is very nice. But other than that, life is kind of boring. Laura: Did you get to see any shooting stars? Kelsey: I did, I think I counted five that I saw. Laura: Five? Kelsey: Yeah. Laura: Because we’re in this shooting star zone right now and I didn’t even know this, but I was in Ohio visiting my boyfriend for the last, I don’t know, week and a half or something. And one of the nights we were driving home from a baseball game I was like the stars look really cool tonight, let’s go out and look at them because middle of nowhere Ohio, I feel like that’s going to be better star gazing than downtown Raleigh where I live. It was funny, we were out in his truck bed just looking at the stars getting used to the darkness and I kind of jokingly said oh now I just want to see a shooting star and it’ll be perfect. Literally, I want to say like a minute after I said that, I saw the brightest shooting start I’ve ever seen in my entire life. Kelsey: Wow! Laura: It was insane. I just kind of was like, oh my gosh! Is that seriously, was that a shooting star?

Thanks for joining us for episode 66 of The Ancestral RD podcast. If you want to keep up with our podcasts, subscribe in iTunes and never miss an episode! Remember, please send us your question if you'd like us to answer it on the show! Today we are...

Thanks for joining us for episode 65 of The Ancestral RD podcast. If you want to keep up with our podcasts, subscribe in iTunes and never miss an episode! Remember, please send us your question if you'd like us to answer it on the show! Today we are...

Thanks for joining us for episode 64 of The Ancestral RD podcast. If you want to keep up with our podcasts, subscribe in iTunes and never miss an episode! Remember, please send us your question if you'd like us to answer it on the show! Today we are answering the following question from a listener: “Hi, I love your podcast. Is bacon healthy? The Paleo and Ancestral people say yes, but what about all that cholesterol?” Bacon is a highly debated food with proponents on seemingly polar opposite sides. On one side we hear to enjoy it freely from breakfast to dessert. Who here has had chocolate covered bacon? On the other side we hear warnings to avoid it at all costs. Many of us want to know, what’s the real deal with bacon? Join us today as we share insight to help you decide if bacon should be on your breakfast plate. We clear up confusion about cholesterol and saturated fat, discuss bacon’s role in cancer risk, and give tips on how to enjoy bacon while minimizing potential health risks. Here's what Laura and Kelsey will be discussing in this episode: The surprising truth about the effect dietary cholesterol has on blood cholesterol The amount of cholesterol actually in bacon The ratio of fat in bacon Clearing up the confusion about saturated fat and its relationship to heart disease Processed meats and the risk of cancer Why you may not be avoiding nitrates when you buy bacon labeled “nitrate free” Why burnt or charred meat is a bigger risk factor for cancer than nitrates How to cook bacon to reduce carcinogens The importance of not stressing over eating less than ideal foods in moderation How high quality bacon from pastured animals is better protected from the cooking process Why bacon can be part of a healthy diet when considered in relation to other lifestyle factors Links Discussed: KettleAndFire.com - Use the code AncestralRDs for a 15% discount off your first order of Kettle and Fire bone broth! TRANSCRIPT: Kelsey: Hi everyone. Welcome to episode 64 of the Ancestral RDs. I’m Kelsey Marksteiner and with me as always is Laura Schoenfeld. Laura: Hi everyone. Kelsey: Hey Laura. How are you doing? Laura: I’m quite tired. I feel like both of us are on the same page with our exhaustion levels. Kelsey: Yes, very much so. Laura: Although yours may be a little bit more reasonable than me just being tired because I chose to stay up too late for the last two weeks. Why don’t you tell us about your trip to Canada? Kelsey: Sure. I was in Quebec City. They have a big music festival every year that goes for ten or eleven days. I was there from….let’s see, we drove up there on Friday and then I left on the following Sunday. I was there for over a week. I guess that’s about ten days. It was really fun, but basically what it entailed is being out super late every night going to these concerts. There’s nothing during the day really. All the concerts are at night and some of them even go until 1 – 1:30 in the morning. I didn’t do too many of the super late concert nights, but I did do a couple. Otherwise, it was just a bunch of family for me there as well. Even if we didn’t go to a concert, we’d be hanging out after the concerts and staying up late. My body is just totally messed up right now because I am so not used to doing that. Basically we would go to concerts, hang out, go to bed at like 1 or 2 in the morning, and then wake up at 11 every day, and go eat breakfast, and hang out around the town and stuff. I’m trying to get back into the swing of things, which can be hard once your body is adjusted to that sort of schedule. I’m exhausted, so it’s easy to go to sleep. But for me, I’m the kind of person that even if I go to bed at a normal time if I’m really tired, I’ll just sleep for a really long time. Laura: Mm hmm. Kelsey: That’s been a little tough to start waking up at a normal time again. Laura: Yeah. Kelsey: Hopefully it’ll get better.

Thanks for joining us for episode 63 of The Ancestral RD podcast. If you want to keep up with our podcasts, subscribe in iTunes and never miss an episode! Remember, please send us your question if you'd like us to answer it on the show! Today we are answering the following question from a listener: “I have celiac disease and I find that a low carb Paleo eating style works for my digestion. However, I’m an avid mountain biker, skier, backpacker, climber, hiker, etc., and I wonder how many carbs I should eat in a day, or perhaps just my active days with endurance exercise being from 2 to 6 hours a day. My carb intake right now comes mostly from fruit. When should I eat these carbs? Evening before, during, or after for muscle recovery? On that same note, what foods and/or meals do you recommend for muscle recovery? Thanks.” Endurance exercise requires a high level of nutrition for fuel and recovery. Following a low carb Paleo diet while engaging in endurance activities such as hiking or mountain biking may be causing more harm than good. Join us today to learn the importance of adequate carbohydrate and caloric intake in relation to activity. You'll see that it is possible to fuel your activity without inflaming your digestion! Here's what Laura and Kelsey will be discussing in this episode: The necessity for adequate carbohydrate and caloric intake in relation to your activity level The role microbial balance plays in digesting carbohydrates Observed differences in carbohydrate tolerance with digestive issues How gluten free grains could affect digestion in people with celiac disease while other forms of carbohydrates are well tolerated How the amount of calories and macronutrient ratio depends on type type and intensity of activity The different benefits to eating before and/or after exercise Why caloric amount is more important than meal timing and macronutrient ratios when engaging in super long endurance activity The difficulty in achieving calorie goals to properly fuel your body for endurance activity when on a low carb Paleo diet Possible causes of digestive distress when eating carbohydrates How to tell if your digestive symptoms when eating carbohydrates are normal or something to be investigated The contribution stress from over training and under eating has on digestion and overall health Links Discussed: KettleAndFire.com - Use the code AncestralRDs for a 15% discount off your first order of Kettle and Fire bone broth! TRANSCRIPT: Laura: Hey everyone. Welcome to episode 63 of The Ancestral RDs podcast. I’m Laura Schoenfeld and over there is Kelsey Marksteiner. Kelsey: Hey guys. Laura: Over there being in Brooklyn, New York. Or not Brooklyn, I’m sorry. Astoria. Kelsey: You do it every time, Laura. Laura: Do I? Oh my gosh. Kelsey: I feel like you think I live in Brooklyn every time we talk about it, even though you visited me. Laura: All of those New York boroughs are all the same to me. Kelsey: All the same. Yeah, fair enough, fair enough. Laura: I hear your new apartment has a pretty nice backyard type of situation. Kelsey: Yes, and I’ve been totally overwhelmed with what to do with it. Then I remembered, or actually I posted on Facebook or something and Steph from Stupid Easy Paleo recommended that I revisit Diana Rodgers book Homegrown Paleo because just looking at my garden, even Googling stuff, I was like I have no idea what I’m doing. I don’t known even the first thing I should even do at this point. She has a little section in her book about growing your own food and it was super helpful. I actually have to send her a note and thank her for writing such a helpful piece in there because for me, I have a total black thumb. I really, really suck at growing anything and I was very nervous to start because I felt like if I didn’t do it right I was just going to kill everything, which is probably true.

Thanks for joining us for episode 62 of The Ancestral RD podcast. If you want to keep up with our podcasts, subscribe in iTunes and never miss an episode! Remember, please send us your question if you'd like us to answer it on the show! Today we are answering the following question from a listener: “Can you suggest an alternative plan for trying Autoimmune Paleo that will be effective in identifying food sensitivities? I have HPA axis dysfunction and am a recovering orthorexic. It would be very difficult from a stress and financial perspective, as well as calorie needs perspective to cut eggs, dairy (I eat raw milk and conventional organic cheese, kefir and yogurt), grains (I eat quinoa and buckwheat), nightshades (white potatoes are a good starch for me), and nuts, and seeds all at once. Cutting dairy and eggs at the same time would be especially tough. Can you suggest a plan for elimination and reintroduction for my situation that would alleviate the stress and strict limits, yet also accomplish the goal of finding intolerances and healing any leaky gut? I am not currently diagnosed with an autoimmune disorder, but I do have recurring skin issues that may be autoimmune in nature. Thanks.” Do you want to try an Autoimmune Paleo diet but are overwhelmed just thinking about it? You've come to the right place! Many people understandably rethink the idea when faced with considering the possible stress on their lifestyle. An elimination diet such as Autoimmune Paleo is good way to determine if a food sensitivity could be contributing to a health condition. At the same time, diets are not once size fits all and the best way to apply them largely depends on the person and his/her current lifestyle factors. Listen today as we share insight into approaches that can lessen the stress involved with the Autoimmune Paleo diet and discuss other significant but often overlooked variables that could be affecting a health condition regardless of diet. Here's what Laura and Kelsey will be discussing in this episode: The importance of considering the pros and cons of a restrictive diet like Autoimmune Paleo Ways to reduce financial, mental, and other stress on your lifestyle while going on an elimination diet How being on a restrictive diet like Autoimmune Paleo for too long is not optimal, especially when dealing with orthorexia Benefits of reducing foods one at a time when beginning an elimination diet Why skin problems make it hard to gauge progress on an elimination diet Strategy for slowly removing possible problematic foods from your diet Strategy for the reintroduction phase of the diet The value of specialized testing in taking the guesswork out of experimentation and avoiding the stress associated with an elimination diet Other significant but overlooked variables that may be contributing to your condition regardless of diet Importance of gaining perspective on other stressors in your life that may be priority to address before considering an elimination diet The benefits of working with a nutrition professional to help you through the process from determining if the Autoimmune Paleo Diet is a wise choice for you to navigating the diet according to your individual needs Links Discussed: KettleAndFire.com - Use the code AncestralRDs for a 15% discount off your first order of Kettle and Fire bone broth! Episode 53 of the Ancestral RDs Podcast includes a discussion of  managing the expense of eating to heal and provides tips to maximize nutrient intake while on a tight budget. TRANSCRIPT: Kelsey: Hi everyone. Welcome to episode 62 of The Ancestral RDs. I’m Kelsey Marksteiner and with me as always is Laura Schoenfeld. Laura: Hey everybody. Kelsey: How are you doing today, Laura? Laura: Oh good, just recovering from a pretty exciting week in Nashville on vacation, which was awesome. Kelsey: I know, I saw some of your Instagram posts. It looked so fun.

Thanks for joining us for episode 61 of The Ancestral RD podcast. If you want to keep up with our podcasts, subscribe in iTunes and never miss an episode! Remember, please send us your question if you'd like us to answer it on the show! Today we are answering the following question from a listener: “Hey Laura and Kelsey. In a recent podcast you mention trying a higher carb diet for a bit to improve symptoms and possibly even encourage weight loss. If you have someone who’s been on a lower carb diet, where do you typically recommend starting with macro percentages? I know the point is simply to not be so afraid of carbs, but if you were diving deeper to see if mixing up macros would help, where would you start?” You’ve most likely heard us talk about the benefits of switching from a low carb diet to a moderate or higher carb diet. But you may be left wondering how to start making what may feel like pretty significant transition. Often there's uncertainty about how much carbohydrate to add back in to your diet as well as concerns about the physical and mental adjustment involved. If you are working with clients, or are somebody who is are unsure about transitioning yourself from a low carb diet, you’ll definitely want to listen to today’s podcast. Join us today we discuss the importance of individuality in determining macronutrient ratios, give general guidelines of how to make the adjustment to eating more carbohydrates, and share why it’s important to allow your body to acclimate to any significant dietary change. Here's what Laura and Kelsey will be discussing in this episode: General recommendations for percentage of calories from carbohydrates based on Laura and Kelsey’s experience increasing carbs in their client’s diets The importance of individualization when it comes to calculating appropriate macro percentages Pros and cons of either slowly increasing carbs in your diet or quickly making the switch to a higher carb diet Importance of giving your body time to acclimate to significant changes in your diet The double standard involved in switching the percentage of carbs in your diet The physical and mental challenges associated with the transition to increasing carbs in your diet The importance of adjusting fat percentage along with carbs when the goal is weight loss Why it can be helpful to work with a nutrition professional to guide you through transitioning to a higher carb diet Sources of carbohydrates that will allow you to reach your carb goals on a whole foods diet How a moderate to higher carb diet tends to work better than a low carb diet  for the majority of people Links Discussed: KettleAndFire.com - Use the code AncestralRDs for a 15% discount off your first order of Kettle and Fire bone broth! TRANSCRIPT: Laura: Hey everyone. Welcome to episode 61 of the Ancestral RDs Podcast. I’m Laura Schoenfeld and over there is Kelsey Marksteiner. Kelsey: Hey guys. Laura: So Kelsey, I hear that you have recently joined a different gym than you were working out at the last time we talked about it. So how’s that been going? Kelsey: It’s been going great actually. So just a little bit of background for those who haven’t been keeping up with my life details, I was in Massachusetts in the earlier part of this year and when I was there I started working pretty much one on one with a coach in the area to learn how to start power lifting. I’ve never really done any of it before so that was a really experience. It was awesome to work one on one with someone who is looking at my form and all that good stuff. Then when I came back to New York, I was actually having a fairly difficult time finding a place to do power lifting because a lot of the places that have the type of equipment I needed were more like CrossFit gyms. There weren’t just gyms that had the equipment but were open to people doing other stuff other than CrossFit.