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Ep. 206, Sleep Hygiene

TPV The Paleo View Feature Graphic Final

In this episode, Stacy and Sarah discuss the importance of sleep and sleep hygiene.

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

The Paleo View (TPV), Episode 206: Sleep Hygiene

  • Intro (0:00)
  • News and Views (0:40)
    • Stacy is listening to Audible right now! Specifically, Miss Peregrine's Home for Peculiar Children
    • Today's show is about Sleep Hygiene!
    • Remember our book tour? Much fun!
    • So many people are missing sleep as the crucial component of their healing, a theme we've hear many many times.
    • Sarah wrote the book about sleep. Literally.
    • More and more studies are indicating that sleep is one of the most important health factor, and certainly the most neglected.
    • One night of poor sleep causes more insulin resistance than 6 months of bad diet. Crazy!
    • Good sleep helps with everything! From mood to stress to health choices!
    • Bad sleep habits is as detrimental to your health as being obese, being sedentary or having a bad diet.
    • And the trend of disease matches the decline in sleep amounts over time as well.
    • Everyone seems to be using stimulants to cover up for sleep deprivation, and then keep us from sleeping well at night. It's affecting our health!
    • Check out Matt's post, Propped Up By Stimulants
    • Of course, don't feel badly if you're not getting your sleep right now. Things happen! But keep in mind what will be really beneficial for your health.
    • With a new baby, sleep when the baby sleeps is great advice. Your baby won't benefit by you being a superwoman if it means you're too tired and sacrificing your health
  • Kelly says, "Hey ladies love the podcast! I keep seeing people wearing amber glasses before bed. Does that really help with sleep?" (29:13)
    • Mark Sisson came on the show and talked about amber glasses for night time in Episode 27!
    • Get yours here!
    • Amber glasses do work! They help you go to sleep quicker with better quality.
    • They work by tricking your body and brain into thinking that you're in twilight. Meanwhile, our lightbulbs don't convince us that it's day time or its night time. And our computer and TV screens make us think it's day.
    • Get F Lux for your computer
    • Wear them two to three hours before bed to help with dim light melatonin production that is triggered by sunset.
  • Shannon says, "I feel like you have talked about a favorite or recommended mattress brand in the past but I can't find anything on your site. I like all natural latex mattresses with organic cotton and/or wool, but I am open to looking at other options. Do you have something you like to recommend? Thanks in advance!"
    • Stacy uses a Sleep Number bed.
    • Lots of paleo experts are recommending a firmer mattress for alignment issues.
    • Here is PaleOMG's mattress review
  • Get gainz (with a ZED) from getting your zeds!
  • Ok, true story: There's a reason why we spell things the way we do in America and why it's different from every other English speaking country: Noah Webster. Webster wrote the first dictionary of American English (as opposed to Samuel Johnson's dictionary of English English) and he very specifically wanted to simplify all spellings and eliminate extra letters for clarity. And that included the extra U.
  • Thank you for listening!
  • Outro (39:16)

  

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Ep. 205, Melissa Joulwan and the Weekly Cookup

The Paleo View TPV 205 Melissa Joulwan

In this episode, Stacy and Sarah talk to Melissa Joulwan of MelJoulwan.com about her system of meal planning and her weekly cookups that help organize her week of food preparation.

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

The Paleo View (TPV), Episode 205: Melissa Joulwan and the Weekly Cookup!

  • Intro (0:00)
  • News and Views (0:40)
    • It's true! Two Hundred Five Episodes without missing an episode!
    • See Melissa Joulwan at MelJoulwan.com (formerly The Clothes Make the Girl) and buy her awesome cookbooks Well Fed and Well Fed 2!
    • Melissa is into the weekly batch cooking process and writes about it in both books as well as her blog.
    • Melissa uses this process so that she can decide on the spur of the moment what to have and prepare very quickly.
    • She divides it into two sets of food kinds: Recipes and Piles (Hot Plates).
    • More on Hot Plates here. They're essentially throwing together meat, veggies, spices and sauce very quickly. She just has a series of prepared "piles" of ingredients you can quickly throw together in a stir fry.
    • Meal planning makes things easier for you, makes cooking less of a chore, saves on waste and saves money!
    • For more on cookups, check out these links:
    • Instant Pot: Makes slow cooking super fast
    • Melissa says that people need 4-6 ounces of meat per meal, or 1 1/2 pound of meat feeds four people.
    • She also says that people eat 1-2 servings of fruit and 2 cups of vegetables per day.
    • Eat Like a Dinosaur has a favorite cookup recipe, Halupki Casserole.
    • Yes, me and my brothers all raced through dinners. But it was because there was only ever enough to give seconds to two or three of us! And we liked eating! And there were 4 of us!
    • These days, we always TRY to have leftovers after dinner. Doesn't always happen, but we try.
    • Some recipes taste better the second day!
    • Get a board to keep track of your leftovers! Don't eat mold like us!
    • To check out the Paleo Parents meal plans, go here
    • Melissa has a new book coming out November 1: Well Fed Weeknights: Complete Paleo Meals in 45 Minutes or Less
    • It really will take you 45 minutes to cook from scratch, but there's also instructions on how to use cookups to make them in 10-20 minutes.
    • You can also get PDF samplers of her cookbooks that include recipes and how-to info:
    • Melissa is in Vermont right now, but will be moving to Prague soon! Awesome!
  • Thank you for listening!
  • Outro (39:16)

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Ep. 204, Stacy's Physical and Mental Recovery

In this episode, Stacy opens up about her struggles since her back injury last year from lifting a bag of concrete in a garden and how she is doing now. Real talk about depression, medical intervention and managing a huge life change.The Paleo View TPV 204 Stacys Physical and Mental Recovery

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The Paleo View (TPV), Episode 204: Stacy's Physical and Mental Recovery

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

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Ep. 203, Cyndi O'Meara and the What's With Wheat Movie

The Paleo View TPV 203 Cyndi OMeara Whats with Wheat

In this episode, Stacy and Sarah talk to Cyndi O'Meara of ChangingHabits.com.au and producer of the What's With Wheat documentary movie about making such an ambitious project and talking to so many experts! 

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

The Paleo View (TPV), Episode 203: Cyndi O'Meara and the What's With Wheat Movie

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

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Ep. 202, Paleo Challenges

In this episode, Stacy and Sarah talk about Paleo Challenges and what separates them. Then they talk about what could happen if you have disordered eating and attempt a challenge and who it would work well for.
The Paleo View TPV 202 Paleo Challenges

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The Paleo View (TPV), Episode 202: Paleo Challenges

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

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Ep. 201, Schools of Paleo Thought

In this episode, Stacy and Sarah discuss all the competing, yet similar versions of paleo that fall into the larger paleo tent. What do they have in common, and what separates them?The Paleo View TPV 201 Schools of Paleo Thought  

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The Paleo View (TPV), Episode 201: Schools of Paleo Thought

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

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Ep. 200, How Far We've Come in 200 Episodes!

On this episode of The Paleo View, we celebrate reaching the 200 episode milestone! Throughout these past 200 weeks, nearly 4 years, a lot has change both in ourselves and in the world of paleo and in the greater world around us! Join us as we look back, look in, and look forward. 

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

The Paleo View (TPV), Episode 200: How Far We've Come!

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

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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.

The Paleo View TPV 199 Diana Rodgers and Embracing Modern Medicine

 

 

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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)

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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.The Paleo View TPV 198 Weight Loss Follow up 

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The Paleo View (TPV), Episode 198: Weight Loss Follow Up

  • Intro (0:00)
  • News and Views (1:18)
    • This week, Sarah is tired because she returned from PaleoFx!
      • Considers this one the best one yet!
      • Check out PaleoFx TV, the on demand streaming service! Watch PaleoFx talks and demos anytime you want. It's Netflix but Paleo!
      • Stacy missed it this year (for the first time!) due to going to Europe last week. Instead, she spent time with her family.
  • Weight Loss Series Continued (7:49)
    • Question from Stella, possibly our longest question ever!
      • Stella: "I share a multi-generational home with my kids (ages 12-22), and my parents (age 75). I am divorced from the kids' father. I am unemployed, a student and a home-school parent to my 12 year old who has an autoimmune disease (Juvenille Idiopathic Arthritis). Diabetes, autoimmunity, and obesity tends to run in the family. My fiance' lives in Europe (communication with him is why I often have trouble getting 7-8 hours sleep, or optimizing my sleep).I have been told I am going through perimenopause early. Finances do not permit buying grassfed meat, milk, or cheese.. We do buy grassfed butter, which is used liberally. I have a food allergy to industrial hemp seed (hemp seed, hemp milk, hemp cereal, hemp protein, etc). I thought getting fat as I had kids was inevitable and I never dieted cos I watched my mother struggle for years.... But finally I got scared, I was obese, retaining water, and I had to do something. !n 2013-14 I lost 70 pounds using a variety of lowcarb and paleo diets and doing Crossfit and swimming. I went from a size 20 to a size 12, 220 pounds to 150. I felt great. I looked great.... Life happened, I got off focus, carbs crept back in, I became inconsistent with Crossfit... ALL the pounds (plus a couple more) came back on, I injured my knee (doing yoga!) and was later diagnosed with a pelvic floor issue, and told to lose weight. This January (2016) I started lowcarb Primal and daily walking. I lost about 14 pounds in January.... and then the weight loss stopped. I have persevered. Walking, working with a PT on my knee and pelvic floor... I keep losing and regaining the same 5 pounds and the scale is stubbornly set right around 206-211... my body measures are similarly ambiguous. I do not eat grains, beans, sugar, junk and I limit my fruit and starchy carb to 2x a week.... The weight was falling off me when I did this last time.So Sarah, Stacy, I listen to your podcast frequently, and I love it. I am afraid this is a series of questions related to your current series on weight-loss research, rather than a single question. Please see the background info as it is essential to understanding what I am asking. When I lost this weight the first time it was effortless. 2-4 pounds a week came rolling off like breathing with lowcarb paleo, and just easy swimming and walking in the beginning (I started Crossfit at 180 pounds)...I have not had normal sleep in probably the last 9 years. This time I am struggling to even get under 200, let alone to the trim muscular person I was 2-3 years ago. What I would love to know ladies is what can I do to maximize my health, and normalize my hormones (I know about the basics, sleep, grains, nuts, carbs, sugars)? How does one lose 100 pounds the second time around Sarah? What worked for you? Stacy, my body image is abysmal. How can I feel positive about my body when I feel weak, fat and like my metabolism is totally broken and will never work again? What worked for you? Sarah, how can I have normal sleep when the only time my man and I can connect and talk is at 12AM my time? You two may have answered some/all of this elsewhere, and if so, please hit me with links! I'm perservering, cos I hate how I feel on SAD diet, but losing weight the second time around seems impossible and it is so discouraging... Sarah, you are a smart lady, and can read the research - what is a person like me (formerly obese, lost a ton fast on paleo, regained it fast and is now trying to lose it again) up against metabolically, and how can I address it? I know you are doing a podcast series on weight loss research, and would love to see some more info on this sort of thing.... . Links would be amazing, info would be amazing, Sarah I own and love your books... Much Gratitude to both of you ladies for all you do. Best Regards, Stella"
        • Kudos to Stella for owning that there is a problem and trying to get back on the wagon! That's the best first step.
        • Focusing on how you failed will always leave you stressed and more likely to more bad choices. Focus on what is great in your life!
        • Shame will never lead to positive results. (See our episode on Body Image!)
        • Sarah shares her story on weight gain and loss (see here and here)
        • It took her a long while to let go of becoming super lean and accepting her body for what it can do.
        • Cortisol (stress hormone) is a wonderful hormone that is also a huge jerk. It will block weight loss.
        • Also possible thyroid issues. Talk to your doctor about a full thyroid and cortisol panel.
        • Sleep! You're admitting to not getting enough sleep, so see how you can fix that.
        • Try calling your fiance at his midday most of the time instead when possible because that's your morning.
        • Helping you sleep is a way your partner can help you from afar!
        • Check out Go to Bed, Sarah's ebook
        • Try eating starchy carbs at dinner to help you sleep better
        • Sometimes big carbohydrate changes can be disruptive to your life in many ways.
        • Lots of stories of people, especially women, adding back carbs and having more weight loss success.
        • Check out our show on the Obesity Paradox. Maybe not worrying about the vanity pounds is best for people plateauing close to their goal.
        • Get to a place where your body is healthy, not necessarily looks the best.
        • It's important to persevere, but also to be patient and nurture yourself!
        • It's called a health journey for a reason
  • Thank you for listening!
  • Outro (38:48)
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  • Intro (0:00)
  • News and Views (1:18)
    • Stacy has jet-lag
      • She had an amazing time
      • Matt posted on Instagram for Stacy
      • Stacy was truly able to disconnect while away and it was so amazing
      • Stacy is hoping she can stay a little bit in that mental vacation mode forever
    • How Sarah manages her social media time
  • Weight Loss Research Continued (12:40)
    • This week's show will focus on another study that has been fairly controversial
    • This study was designed to be the best controlled study to finally test the carbohydrate insulin hypothesis of obesity
    • The flaw in the food journaling that is used in many studies
    • The idea of the study is that eating a lot of simple carbohydrates increases insulin, which increases fat storage and slows down your metabolism
    • The 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 this
    • The results from the study
    • The goal of sustainable weight loss is to preserve your lean body mass because your muscle mass is what keeps your fat burning up
    • The ketogenic diet in this study did the exact opposite of what peoples goals are when losing weight
    • This study bust a myth that has been around for several decades
    • This 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 eating
    • This 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 approach
    • They 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 occurs
    • Sarah's reflection on when she was on a low carb diet
    • Framing the discussion around the healthiest way to lose weight - the importance of avoiding nutrient deficits when working towards a sustainable approach
    • The 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 counting
    • The benefits of focusing on nutrient dense foods 
  • An article on a Biggest Loser contestant who was given weight loss drugs to aid in their results
  • Stacy is happy to be back home and hopes to share a blog post soon on her journey and how she navigated food in Europe
  • Thank you for listening! 
  • Outro (41:57)
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