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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

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

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

  • Intro (0:00)
  • News and Views (0:56)
  • 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  

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

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

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

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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 

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

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

  • Intro (0:00)
  • News and Views (1:18)
    • This week, Sarah is tired because she returned from PaleoFx!
      • Considers this one the best one yet!
      • Check out PaleoFx TV, the on demand streaming service! Watch PaleoFx talks and demos anytime you want. It's Netflix but Paleo!
      • Stacy missed it this year (for the first time!) due to going to Europe last week. Instead, she spent time with her family.
  • Weight Loss Series Continued (7:49)
    • Question from Stella, possibly our longest question ever!
      • Stella: "I share a multi-generational home with my kids (ages 12-22), and my parents (age 75). I am divorced from the kids' father. I am unemployed, a student and a home-school parent to my 12 year old who has an autoimmune disease (Juvenille Idiopathic Arthritis). Diabetes, autoimmunity, and obesity tends to run in the family. My fiance' lives in Europe (communication with him is why I often have trouble getting 7-8 hours sleep, or optimizing my sleep).I have been told I am going through perimenopause early. Finances do not permit buying grassfed meat, milk, or cheese.. We do buy grassfed butter, which is used liberally. I have a food allergy to industrial hemp seed (hemp seed, hemp milk, hemp cereal, hemp protein, etc). I thought getting fat as I had kids was inevitable and I never dieted cos I watched my mother struggle for years.... But finally I got scared, I was obese, retaining water, and I had to do something. !n 2013-14 I lost 70 pounds using a variety of lowcarb and paleo diets and doing Crossfit and swimming. I went from a size 20 to a size 12, 220 pounds to 150. I felt great. I looked great.... Life happened, I got off focus, carbs crept back in, I became inconsistent with Crossfit... ALL the pounds (plus a couple more) came back on, I injured my knee (doing yoga!) and was later diagnosed with a pelvic floor issue, and told to lose weight. This January (2016) I started lowcarb Primal and daily walking. I lost about 14 pounds in January.... and then the weight loss stopped. I have persevered. Walking, working with a PT on my knee and pelvic floor... I keep losing and regaining the same 5 pounds and the scale is stubbornly set right around 206-211... my body measures are similarly ambiguous. I do not eat grains, beans, sugar, junk and I limit my fruit and starchy carb to 2x a week.... The weight was falling off me when I did this last time.So Sarah, Stacy, I listen to your podcast frequently, and I love it. I am afraid this is a series of questions related to your current series on weight-loss research, rather than a single question. Please see the background info as it is essential to understanding what I am asking. When I lost this weight the first time it was effortless. 2-4 pounds a week came rolling off like breathing with lowcarb paleo, and just easy swimming and walking in the beginning (I started Crossfit at 180 pounds)...I have not had normal sleep in probably the last 9 years. This time I am struggling to even get under 200, let alone to the trim muscular person I was 2-3 years ago. What I would love to know ladies is what can I do to maximize my health, and normalize my hormones (I know about the basics, sleep, grains, nuts, carbs, sugars)? How does one lose 100 pounds the second time around Sarah? What worked for you? Stacy, my body image is abysmal. How can I feel positive about my body when I feel weak, fat and like my metabolism is totally broken and will never work again? What worked for you? Sarah, how can I have normal sleep when the only time my man and I can connect and talk is at 12AM my time? You two may have answered some/all of this elsewhere, and if so, please hit me with links! I'm perservering, cos I hate how I feel on SAD diet, but losing weight the second time around seems impossible and it is so discouraging... Sarah, you are a smart lady, and can read the research - what is a person like me (formerly obese, lost a ton fast on paleo, regained it fast and is now trying to lose it again) up against metabolically, and how can I address it? I know you are doing a podcast series on weight loss research, and would love to see some more info on this sort of thing.... . Links would be amazing, info would be amazing, Sarah I own and love your books... Much Gratitude to both of you ladies for all you do. Best Regards, Stella"
        • Kudos to Stella for owning that there is a problem and trying to get back on the wagon! That's the best first step.
        • Focusing on how you failed will always leave you stressed and more likely to more bad choices. Focus on what is great in your life!
        • Shame will never lead to positive results. (See our episode on Body Image!)
        • Sarah shares her story on weight gain and loss (see here and here)
        • It took her a long while to let go of becoming super lean and accepting her body for what it can do.
        • Cortisol (stress hormone) is a wonderful hormone that is also a huge jerk. It will block weight loss.
        • Also possible thyroid issues. Talk to your doctor about a full thyroid and cortisol panel.
        • Sleep! You're admitting to not getting enough sleep, so see how you can fix that.
        • Try calling your fiance at his midday most of the time instead when possible because that's your morning.
        • Helping you sleep is a way your partner can help you from afar!
        • Check out Go to Bed, Sarah's ebook
        • Try eating starchy carbs at dinner to help you sleep better
        • Sometimes big carbohydrate changes can be disruptive to your life in many ways.
        • Lots of stories of people, especially women, adding back carbs and having more weight loss success.
        • Check out our show on the Obesity Paradox. Maybe not worrying about the vanity pounds is best for people plateauing close to their goal.
        • Get to a place where your body is healthy, not necessarily looks the best.
        • It's important to persevere, but also to be patient and nurture yourself!
        • It's called a health journey for a reason
  • Thank you for listening!
  • Outro (38:48)
00:0000:00
  • 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)
00:0000:00
  • Intro (0:00)
  • News and Views (1:18)
    • Stacy's preparation for her trip
      • What she can say in Italian
      • Unplugging while on the cruise
      • Stacy will do a food recap and share them when she can
  • The Latest in Weight Loss Research Continued (7:36)
    • For Sarah weight loss maintenance is her favorite element that the Paleo lifestyle offers
    • This week Stacy and Sarah will be talking about the obesity paradox
    • Both Stacy and Sarah receive questions from listeners about hitting a weight loss plateau, and this is where getting healthy to get thin becomes a core idea
    • Research is starting to show that having that extra 20 to 30 pounds may actually make you healthier - the healthiest place to be is overweight, not obese or underweight
    • The studies that have been done on this concept
    • The obesity paradox came from the observation that people who have a BMI of 25 to 30 (classified as overweight) have the lowest rate of all cause mortality
    • Stacy points out the question - how is the ideal weight defined? and by who?
    • As studies dig into this concept, they have found that obese people have a higher risk of  many diseases, but obese people once they have a chronic illness they have a higher chance of surviving it
    • There are two sides to this
      • One, that being overweight or obese increases your survival from chronic illness, even though it increases chronic illness rates
      • And that being overweight is this magic place where there is a much lower all cause mortality
    • The sweet spot - where we have the longest life span and the lowest disease risk, on average, is slightly overweight, not underweight or obese
    • Sarah is not a fan of the BMI, and Stacy has her doubts in its validity as well
      • Stacy pointed out some examples of BMI limitations
      • Sarah explained why the BMI is still used, and notes that some medical communities are trying to use body fat percentage as a new measurement
    • There is actually a recommendation to hit the senior years a little bit heavier and the medical benefits this weight brings
      • The weight we naturally gain as we get older - does it prepare us for those older ages where it is beneficial to be heavier?
    • Another study that was done on fat storage and longevity
      • The study was done on yeast to determine how having an increase in body fat has a genetic effect prolonging life span - which might be behind the obesity paradox
    • What Sarah finds fascinating about the obesity paradox is what this body of research is starting to show
    • That 10 to 30 pounds that just won't come off is probably a lot better for us to keep on our bodies and we should learn to embrace it
      • We don't need more weight loss strategies or tools - we need to instead redefine what the goal is
    • Stacy's thoughts on redefining the goal to better fulfill optimal health
    • We don't need to have one box that defines what looks attractive - it is ok for us to look different, and for optimal health to take different shape in different body styles
  • We will be back next week with some more awesomeness, and will possibly keep discussing this topic
  • Thanks again for listening!
  • Outro (37:55)
00:0000:00
  • Intro (0:00)
  • News and Views (1:18)
    • Stacy is leaving for a country that doesn't speak english
      • She has only used her passport once before
      • Stacy is heading on a cruise with her father and sisters down the Mediterranean
      • They will fly into Rome by way of Ireland, and then will stop by a couple of ports in Italy, Turkey and Greece
      • Stacy will be visiting some family members overseas while traveling
    • Planning ahead with podcast recordings
    • This week's topic will likely take Stacy and Sarah through three episodes - covering a number of discussions around weight loss, utilizing the latest research available on the topic
  • Weight Loss and Paleo (8:35)
    • There are three different major communities that come into Paleo - athletes who want to optimize performance, people who are looking to mitigate disease, those who are looking to sustainably and healthfully lose weight
    • There is overlap in these three communities , but these are the most common motivators to adopt a Paleo diet and lifestyle
    • Reminder, Paleo is a template - a set of dietary guidelines with plenty of room for self-experimentation and individualization
    • There are a lot of gray areas to Paleo - a lot of, 'try this - see how you feel' things, and a lot of room for tweaking, which can get overwhelming very quickly
    • The great thing about this is that you can use the general starting point and then take advantage of the flexibility to see what will work best for your lifestyle
      • You can essentially figure out how to Paleo in a way that works best for your body and is the most sustainable for your life
    • New science helps us make informed decisions about how we tinker with our individual Paleo template, and how we manage these gray areas, and how we can adapt Paleo to best suit our individual health goals
  • Science with Sarah (14:20)
    • New York Times article - After 'The Biggest Loser' Their Bodies Fought to Regain Weight
    • Things that can happen when you lose a significant amount of weight
    • Some of the latest in weight loss research:
      • It doesn't matter what diet you are on, if you want to lose weight you simply must be on a diet and be mindful of your eating
        • Low fat and low carb are basically tied for their effectiveness at supporting weight loss
      • Rapid weight loss may increase your chances of maintaining it
      • There are lots of strategies to getting people to lose weight, there are lots of diets that work - and there is no magic 'this diet is better than this diet'
      • What is difficult if finding the path to maintaining weight loss
        • Studies show that only 20% of people maintain weight loss no matter what weight loss program they followed to initially lose the weight
    • The calories in/calories out model that is used on 'The Biggest Loser'
      • The hormone changes surrounding this model
      • Contestants on this show have a much higher percent that maintain a greater than 10% weight loss over six years, compared to other studies
      • The significant changes that happened to contestants resting metabolic rates and leptin levels
      • What the research found in thyroid function
      • The contestants were not more insulin sensitive after six years as they were before they started the diet, independent of whether they maintained a 10% weight loss or not, and they have about the same lipid panel as when they started
      • What the other measurements showed
      • Sarah's take home from this study - rapid weight loss causes a massive slow down in metabolism
        • When you lose weight rapidly you lose lean body mass at the same time, which will happen no matter what diet you are following, and this impacts your resting metabolic rate
      • It is important to understand that rapid weight loss has these other consequences, and what it meant for 'The Biggest Loser' contestants is that more effort was needed on maintenance than was needed on weight loss
    • It begs the question - what is a better way to do it? What is the key to maintaining a dramatic weight loss?
    • All the effort that Sarah has to put into her weight loss maintenance
    • There is no magic formula, but there are lots of things that we can do to set ourselves up for success, which we will discuss on next week's episode
  • Thanks everyone - we will be back next week!
  • Outro (43:17)
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Ep. 194, The Paleo Family Toolkit

The Paleo View TPV 194 The Paleo Family Toolkit

On this episode of The Paleo View, Stacy and Sarah talk about a great new resource that Sarah has put together called The Paleo Family Toolkit!

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The Paleo View (TPV), Episode 194: The Paleo Family Toolkit

  • Intro (0:00)
  • The Paleo Family Toolkit (1:18)
    • Sarah has launched the fantastic Paleo Family Toolkit!
    • It contains 42 ebooks, 12 video interviews and more! Much more than just a bundle.
    • Only a limited time! Ends on Monday, May 9th!
    • Just the ebooks alone sell for over $1000, but are here together for one low price.
    • 55 coupons and discounts in the bundle as well.
    • When you buy it, you can instantly download and you will be mailed a flash drive with all the content as well!
    • Fantastic resources for families of all ages, from pregnancy to young adults!
    • Sarah has friends! She can't deny the fact that right now you like her!
    • Only $49 but it WILL END on Monday, May 9th!!
    • Just by visiting the site, you can get a FREE Webinar and a FREE ebook from Sarah!
    • Plus, you'll see the video of a whole bunch of paleo kids including The Paleo Parents boys! Especially Wesley!
    • Get the Paleo Family Toolkit now!
  • Outro (21:28)

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