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The Paleo View

The Paleo View: Parenting, Science, and Gossip

  • (0:41) Welcome

    • Welcome back to The Paleo View listeners!
    • This week Stacy and Sarah are excited to welcome their guest, and good friend, and chef extraordinaire, most interesting man in Paleo, and that's not to mention all the work titles he has - Russ from The Domestic Manis here with us today
    • Sarah noted that she is way overdue for a visit with Russ and his family
    • Stacy is looking forward to seeing both Russ and his wife while Stacy and the family is on the road for their summer travels
    • The experience of preparing for a cross-country road trip has been quite interesting
      • Matt and Stacy will be starting a family podcast about it so they can travel vlog and capture the memories
    • This week Stacy and Sarah asked Russ to join the show to share on his latest project
      • He has been working for about four years on his self-published, latest book, The Heritage Cookbook
      • You can get an e-copy now, or you can preorder a hard copy and automatically receive the e-copy
      • Stacy has seen the eBook and has tested recipes from it
        • She finds this book to be really interesting because it is not just a cookbook, it's an exploration of DNA and ancestry and how our heritage influences our culture, our health, and our food
    • Stacy thought it would be interesting this week to explore Stacy and Russ's experiences with DNA testing and to learn a bit on what they can glean from these tests
    • Sarah geeks out over blood tests and is chomping at the bits to cover this topic
  • (5:56) More on Russ

    • Russ is in the military and has been for almost twenty years now
    • Five years into his service he had a stroke, which came out of nowhere
      • He was hospitalized for awhile
      • He was only 24 at the time
      • While he recovered really quickly, he lost all the function on the left side of his body and had to re-learn how to write and walk
      • A year after his stroke things got way worse and he ended up going back to the hospital and telling them that something was off and not feeling right
      • From that point, he lived in a military hospital for a really long time
        • They ended up diagnosing him with an autoimmune disease, where he has inflammation in his arteries
      • He was put on a ton of medication to try to balance everything within his body
        • The medication was causing all sorts of issues so Russ ended up having open heart surgery
        • It was a really drastic surgery, but he made it out of that ok
        • After a 6 month recovery, it all got worse again because he hadn't fixed any of the issues within his body
        • He went right back on all of the same medications
      • A few years after all of this, Russ found a random blog article covering Robb Wolf's book The Paleo Solution, when it has first come out
        • This book inspired him to change his diet
        • Sure enough, a lot of his issues began to disappear after a month
        • Russ went back to the doctor to have his bloodwork checked, and the data showed improvements in his health
      • Russ began blogging about his experience to hold himself accountable and to share his experience
        • It blossomed into a bigger following than he ever expected since it was just a hobby at the time
        • He ended up getting a book deal working with Stacy and published The Ancestral Table and then Paleo Takeout
        • Russ had planned on publishing more books in the future and he had all these big ideas, but something happened in him where it became really important to learn more about his own family
      • Russ's birth father was in the navy, and he met Russ's mother in San Diego when his father was stationed there
        • They got married and had two children
        • Russ's father was out of the picture when he was three and he was raised by his stepfather
        • There was a level of curiosity that Russ had to explore his ancestry
          • Especially once Russ had kids he wanted to learn more about his DNA and ultimately the traits he passed on to his kids

            • He did DNA research to understand what the science says about his genes
            • And then he worked to learn more about his Dad and where his genes are from
    • Through Russ's ancestry research he learned a lot about his father and family
      • He was able to find extended family members on Facebook and connect with them
      • Once he had a few names he was able to do the research and find his entire paternal ancestry
      • This inspired him to start thinking about the types of food he craves and how genes impact cravings
      • Digging into his heritage and what likely shaped his palate from a genetics standpoint, led him to ask the question - how does this work for others
      • This inspired his latest book, which obviously took a lot of research since it was four years in the making
      • He is very happy with what came out of it and is proud of the final product
  • (10:02) Q & A

    • Stacy asked Russ what his biggest takeaway was from the research he conducted

      • He thought there was going to be these secret foods that were fine-tuned to his genetic traits
      • However, science is nowhere near there
        • There are a few things available in research that shows how our ancestry impacts our digestive abilities
      • Russ realized that the best way to find out how people thrive is to look at historical eating patterns over history
      • So when Russ wrote The Heritage Cookbookit ended up being a food history book
        • He looked up each of the major food groups and looked at what the origin of the food is and this is how he developed and assembled the cookbook

          • You end up with a cookbook where you can look up your heritage and learn about the eating patterns relevant to your background and then you can go to the recipes relevant to those regions
          • The book is nearly 800 pages long and has 300 recipes in it
    • Sarah asked about the research process for being able to teach himself how to cook with these different methodologies
      • Russ first figured out what our actual ancestor breakout is in the United States
      • He then divided up the number of recipes he was going to dedicate to a specific region based on how many people are from that region
      • He looked through history books and looked at the staple dishes for the various regions, and then had to figure out how to make these staple recipes work in a modern kitchen
      • Russ wanted to connect people with their ancestors via these recipes, but to also keep them approachable so that people actually want to make the recipes in the book
      • When creating this book, Russ had his wife in mind
        • She is not an expert chef, but she is great at following a recipe
        • He wanted to keep the recipes approachable at her level
        • She is very particular with the way that she approaches a recipe, and Russ wrote the book with this skill level in mind
    • If you loved Russ's first two books you are going to love how Russ has expanded culturally the same concept, especially from The Ancestral Table
    • Stacy noted how special it is to connect with a culture, even if it is not a part of your ancestry, by reading about that culture's history in this book and then cooking those cuisines
    • Russ shared more about his research process and the way he had to almost play detective with pieces of information that are available, and the way he had to go about testing recipes, piecing the details together
      • It was very important to Russ to bring recipes back to life that may have been fading from use, both within a specific culture and to others who wouldn't have had a chance to try them otherwise
  • (36:07) Experiences with Blood Testing

    • Sarah's personal approach has almost been the flip side of the coin

      • She has used her DNA to really understand her diet
      • The approach that Sarah has taken has been at a micro level, and she loves the way Russ has taken a more macro approach to look at heritage data when deciding how best to eat for our health
      • Sarah also noted how special it is to see the way this book brings back a level on interpersonal touchpoints within the family that have started to fade in the age of connectivity (i.e. learning how to prep a recipe from Grandma)
    • Russ shared on his personal journey finding his ancestral history and visiting the places where his family was from
      • From his research and explorations, Russ found that his DNA test and his ancestary.com results don't define who he is today
    • Russ dedicated this book to his parents and his children
    • Stacy's mother was adopted and up until two years ago she didn't know anything about her birth family
      • When you are adopted you have no idea about your health history
      • Stacy's mom used ancestary.com and 23andme
        • She found a lot of information about her family and was able to meet many family members who were living within a close distance
      • These interactions also allowed Stacy and her mom to understand a lot more about their health history and the kinds of cancer that are prominent within their family
    • Russ shared more about what it meant to find out about his family's history and learning about their lives, where they died, where they are buried
    • Connecting with family members as an adult, when you didn't know they existed your entire life is a bizarre experience to navigate
    • Stacy touched on why some people don't want to utilize DNA and genetic testing when they would rather not know certain details surrounding their family and extended family members
    • Sarah noted that there are ways to utilize genetic testing without opting-in to learn about genetic relatives and to not have your information listed within the database so that others can contact you
      • It is possible to get the scientific, medically relevant details without learning about the family dynamic pieces
  • (1:03:02) Closing Thoughts

    • Stacy thanked Russ for joining Stacy and Sarah on this week's Paleo View episode and for sharing his story

    • Thank you, listeners, for being here!
      • If you have your own story about taking any of these ancestry tests, we would love to hear about them in the comments section on these blog posts or on social media
    • Thank you, everyone, for tuning in!
      • Stacy and Sarah will be back next week, and Stacy will be on the road!
    • (0:41) Welcome

      • Welcome back listeners to The Paleo View to episode 355!
      • We are glad you are here!
      • This week's topic is one that Stacy asked Sarah about long ago, and it has taken her that long to do the research
        • There are a lot of myths around this topic, so this show is more of a myth-busting discussion
        • Be warned listeners, Stacy and Sarah may agree to disagree on various points within this discussion
      • This show is sponsored by Butcher Box, one of The Paleo View' longtime partners on the podcast
        • Stacy and Sarah are so glad to have them back and look forward to telling listeners more about their products
        • You can get $15 off your first order plus free bacon by visiting https://www.butcherbox.com/thepaleoview/
      • The topic this week is wired bras, shapewear, and compression stockings
        • This has been a blog post topic bubbling in Stacy's head for two years
        • However, when Stacy started staying home and left her corporate job, she started wearing wired bras less often and made a statement regarding how she had lowered her risk of breast cancer - which wasn't a true statement, as addressed by her followers
        • Stacy thought it was a scientific fact because it is mentioned so often that wired bras increase your risk of breast cancer
      • Where Stacy thinks that Sarah and her will have some nuances on their discussion is on Shapewear because Stacy has personally worn body shapewear on almost a daily basis, which she found did have positive impacts
      • Sarah found that this was a challenging topic to research
        • To ease the research process, Sarah divided the topic of compression garments into three main areas

          • Shapewear
          • Bras
          • Compression stockings
        • From here Sarah tried to look into what research has been done on each one of these individually
      • Tangent - corset wear and corset training can cause a lot of health issues, which has been known for a long time now
        • This is a different thing because it is no longer a normal fashion anymore
        • Shapewear today doesn't compare even close to the same level of compression that corsets did/do
        • So for today's discussion, corsets are not a part of the discussion
      • Stacy just wants to take a moment to honor Sarah's soapbox about women's appearances
        • Stacy is living for that and is here for it
      • There is societal normalcy that you may want to participate in when it comes to wired bras and shapewear
        • Stacy lost a lot of weight and had a lot of sagging skin; her shapewear gave her comfort during a certain time in her journey
    • (14:05) Research on Compression Garments

      • There is a difference between low-pressure compression garments vs. medium compression garments

        • High pressure would be corset training
      • There is some science that separates out low pressure vs. medium pressure garments
      • There are some documented effects of shapewear, specifically with Gastroesophageal Reflux Disease
        • There have been studies comparing individuals wearing compression garments on the abdomen and those who experience rapid weight gain, as the symptoms are very similar
        • What has come out of this research is a substantial increase in acid reflux, to the point where one paper showed a higher risk of hernias in the top of the stomach
        • So with abdominal compression, there is a doubling of  the amount of reflux and a slowing down of reflux clearing after meals
      • This particular study looked at people who already had GERD (Gastroesophageal Reflux Disease) 
        • They were then studying the occurrence of reflux after a meal and showing that when these individuals had abdominal compression garments on they had twice the amount of reflux events, compared to not wearing anything
        • There have been no studies looking at healthy people without a GERD diagnosis, looking to see if they wear a compression garment if they will develop acid reflux as well
        • It is important to say that the science does not support the statement that wearing abdominal compression garments causes reflux
          •  
        • If you do all of these diet and lifestyle things correct, it should mean that you don't have acid reflux
        • Would compression wear cause acid reflux?
          • There is no way to answer that question at this point
        • Stacy notes that while the science might not be there (yet) that if one is wearing compression wear and is experiencing digestive issues, there may be symptoms to take personal note of
      • Sarah noted that there are plenty of doctors who have been interviewed who have noted that they have seen increased IBS symptoms and urinary incontinence when patients wear compression garments
        • So while the science is not there, Sarah would definitely suggest experimenting with this if you wear tight compression garments and you experience these symptoms - try a week without them, and see what happens
      • There is another study that looked at the higher end of medium compression garments worn to control swelling and scar formation after having a tummy tuck
        • They weren't looking at women who have had an abdominoplasty, they were looking at this type of compression garment because of one of the risks associated with this surgery - deep vein thrombosis (DVT)
        • They were looking to see if the DVT was related not to the surgery itself but to the compression garment worn after surgery
        • They did see a more sluggish blood flow in the femoral vein when women were wearing that compression garment
          • It was made worse by certain body positions that slowed down blood flow
        • There are other benefits and studies showing that if you discontinue wearing the compression garment before the scar is completely matured, that the scar can get much worse
        • So there are other reasons for this compression garment
        • Sarah thought this was an interesting additional thing to look at
        • This is a much higher form of compression than what is normal for shapewear, but it does imply that there is an additional thing to think about for people with blood clotting disorders
      • There was another study that Sarah looked at that researched similar garments being worn for postpartum hemorrhage treatment
        • This measured blood flow in the legs and showed no change, but they were focused on arteries and not veins
      • There are 600 studies looking at different types of compression wear on exercise performance and muscle recovery
      • It is worth noting that there are other therapeutic uses of compression garments
        • After plastic surgery
        • Varicose vein management
        • Wound healing
        • Lymphodema
        • Scar management
        • None of what Stacy and Sarah are discussing today is centered on these well established medical procedures that use compression garments
          • These are different situations
      • There are trends and styles that mimic compression garments and let's be honest, they aren't fun
    • (32:20) Bras and Cancer

      • Both Stacy and Sarah have heard claims, but never dove into the research to see if this statement was supported, that bra wearing (especially wired bras) was associated with an increased risk of breast cancer
      • It turns out that this urban legend originated from a paper from 1991 that was a fairly small study
        • There was a nonstatistically significant trend towards increased breast cancer incidents with wired bra wearing
        • This is where understanding what statistical significance means is really helpful
        • There was high variability in this study, so it is really hard to make average statements because your data is all over the place
        • This 1991 paper, with low-quality data, became an urban legend that caused people to throw out their bras based on this fear factor
      • There was a really well-done study out of the Seattle area that looked at women with cancer and match controls
        • It was a prospective study
        • They looked at bra wearing habits and separated out all the different aspects of bra wearing to determine if there was any link between these aspects and breast cancer incidents
        • They found absolutely zero links
        • This was a 2016 study that conclusively showed that bra wearing does not increase cancer risk
      • Sarah did find a case study of a woman who developed Mondor's disease from wearing too tight of a bra
        • This is something that was seen with a very high level of compression
      • There are no concerns in regards to breast health when women are wearing normal well-feeling bras
      • We as consumers have to learn to look a little deeper
    • (41:28) The Conclusive Science

      • Shapewear has this whole body image part of the conversation

        • Why are we feeling pressure to wear this stuff in the first place?
      • But as Sarah was getting into the research on compression garments, what stood out and is very well studied is the benefits of compression stalkings in particular on athletic performance
      • There has been a lot of studies showing a significant, although modest effect, in strength training athletes wearing compression stockings during and after working out can decrease delayed muscle soreness and improve muscle recovery
        • Any small impact that you can have on improving muscle recovery in strength training equals bigger gains, which is something strength training athletes are all about
      • There is also an effect on endurance athletes
        • A lot of studies have shown that endurance athletes will also have better muscle recovery after training
        • There is also a small improvement in performance in endurance athletes
          • Most of that research has been done on lower body compression
        • There is a couple of studies who have started to look at upper body compression and the results are mixed at this point, there isn't enough data
      • These studies essentially say that by applying some compression to the muscles you are allowing for things like lactic acid build up in the muscles to flush more efficiently and you are allowing the actual repair of muscle fibers to occur more efficiently
      • There have been a few studies that have branched out into those who are not athletes
        • One that stood out to Sarah was looking at patients who had at least two cardiovascular disease risk factors

          • When they were wearing compression garments they fatigued more quickly
          • This shows that studies done on athletes aren't always applicable to us "normal people"
          • If you are an active person with a sport, playing with compression wear is interesting
          • However, if you don't experience these results, it shouldn't come as a surprise as these studies show results in elite athletes
    • (47:48) Closing Thoughts

      • Stacy thanked Sarah for always digging into the science and for being our honest voice and for holding us all accountable to the scientific truth
      • Sarah has the rule for herself that she won't write about or recommend or create resources around something just because it worked for her
        • Evidence led has become her guiding point when creating resources
        • She really tries to understand the full body of scientific literature
        • Sarah is much more interested in understanding the why's behind contradictory information and trying to form a detailed picture
          • Instead of trying to simplify everything as right or wrong
      • Thank you, listeners, for being here and for hanging tough!
      • Sarah thinks Butcher Boxis the right stuff
        • Step by step Butcher Boxlooks after your health from the farm to your plate by sending you a curated collection of high-quality meat to your door on a subscription basis
      • Thank you Butcher Boxfor sponsoring this show!
  • (0:41) Welcome

    • Welcome back, listeners!
    • Stacy had an emergency room visit over the weekend
      • The doctor said it was all good news because they couldn't find anything wrong with Stacy
      • Shortly after Stacy then came down with a stomach bug
      • She is feeling a bit better now
      • Stacy is excited to discuss vitamin D on this week's episode because it ties in very well with the start of summer and some of the health issues she has been dealing with as of late
    • This is the first episode sponsored by EverlyWelland Stacy wants to take a moment to welcome and thank them for their support
      • Stacy and Sarah will be sharing more about EverlyWellwithin this episode, but to check them out and receive 15% off your order, visit this linkand enter 'ThePaleoView' at checkout
    • Sarah loves EverlyWellbecause they search for the labs that have the best quality of each kind of test and then they facilitate the tests through the best labs and then get the results to you very quickly
      • They offer blood spot, salvia, and urine tests
      • They take data very seriously and keep everything confidential
      • Everything is processed through certified labs
      • It is cheaper for Sarah to go through EverlyWellfor her vitamin D test than it is to go through her medical provider because of the copay fee associated with her primary doctor
      • A lot of these tests are often not available through conventional doctors
      • Sarah wants to note to be careful to not self diagnose based on the lab results; to instead take the results to a doctor so they can provide an official medical opinion
    • Be sure to refer to this podcast episodefor more information on how to select a doctor when determining who best to work with when reviewing your lab results
  • (7:31) Why is Vitamin D so important?

    • It is estimated that as much as 75% of people living in Western countries are deficient in vitamin D

      • This is because we grow our food indoors, our diet is deficient in vitamin D, and we spend less time outside
      • It is incredibly challenging to get vitamin D from our diet
      • We are not spending enough time outside to make our own vitamin D
      • There are also a lot of things that can interfere with vitamin D synthesis (ex: if you are inflamed, if you are overweight, fructose consumption)
    • Vitamin D deficiency is rampant, and not just in those who consume a SAD, but also in the Paleo community
    • Once you are deficient in vitamin D there is no amount of sunbathing or fresh seafood eating that will help you restore those levels
      • You will have to supplement once deficient
      • Sarah doesn't typically support supplementation unless for targeted reasons after testing and under the supervision of a healthcare provider
      • She far prefers that we get all of the nutrients that our body needs from food
      • Vitamin D is really different from other nutrients though
    • Stacy and Sarah discussed how very important it is to not let this topic overwhelm you but to take note that this is an important area to address in your overall health and well-being work
    • Vitamin D is not just a vitamin, it is a hormone
      • This is a steroid hormone like cortisol, testosterone, estrogen
      • It has a cholesterol backbone
      • We get a little bit from our diet, but most of it is synthesized by our skin cells from cholesterol using UVB energy from the sun to drive that formation
      • We need UV radiation from the sun for this particular vitamin synthesis
      • A lot of other vitamins are often used as cofactors, they are used to help facilitate some type of chemical reaction
      • But vitamin D actually causes communication between different systems in the body
        • It can turn on or off more than 200 different genes
      • Diverse functions:
        • mineral metabolism
        • bone mineralization and growth
        • biosynthesis of neurotrophic factors
        • hormone regulation
        • cell survival and division
        • circadian rhythms
        • immune system
          • regulates the formation of antioxidants
          • modulates the activity of macrophages and dendritic cells
          • controls subpopulations of T cells (decreases Th1 cells)
          • modulates the activity of T cells and B cells
          • regulatory T cell function is dependent on vitamin D
        • gut health
          • protects mucosal barrier homeostasis
          • deficiency exaggerates intestinal permeability caused by infection
          • deficiency leads to shifting toward pathogenic bacteria (Helicobacter, Veillonella, and Erysipelotrichaceae)
          • supplementation restores levels of probiotic bacteria (Lactococcus, Akkermansia)
          • supplementation increases microbial diversity
      • Pretty much every important function of the immune system is regulated by vitamin D
      • Vitamin D deficiency essentially causes increased susceptibility to infection, that's why it is linked with cancer, cardiovascular disease, diabetes, obesity, autoimmune disease, kidney diseases, osteoporosis, and all other chronic illnesses
    • Sarah has been digging into the research on vitamin D and gut health
      • It has been known for a very long time that vitamin D is responsible for regulating the integrity of barrier tissues within the body
      • Vitamin D deficiency causes increased intestinal permeability, which causes leaky gut and exaggerates how leaky our gut gets in response to an infection
      • What is really interesting to Sarah is that fairly new research is showing that the composition of our gut microbiome is sensitive to our vitamin D status
        • So it is a new idea that our gut microbiome is shaped by our hormones
        • Vitamin D deficiency by itself causes gut dysbiosis and there are a number of studies that show that vitamin D supplementation can restore levels of probiotic bacteria
        • There is also evidence that supplementing can dramatically increase microbial diversity
    • Vitamin D is basically a linchpin - if we get this one thing dialed in, we can essentially get all these other things to fall into place
      • This is a super hormone, where vitamin D's roles are so diverse that if you can get vitamin D dialed in, it will make all the other pieces fall into place
      • Getting enough vitamin D naturally is a huge challenge for most of us
      • Vitamin D impacts other linchpins
      • This is why Sarah feels that testing vitamin D levels is something that we should all do
  • (27:08) Where do we get vitamin D from?

    • How much vitamin D we produce in response to sun exposure depends on a lot of factors

      • Latitude of your location
      • Time of year
      • Cloud coverage
      • Time of day outside
      • How much of your skin is exposed
    • In ideal conditions, and with your internal health at optimal levels, you will synthesize adequate levels of vitamin D in seven minutes of sunbathing
    • If you live farther north, it would take somewhere between thirty minutes and an hour and a half of sun exposure every single day, in the middle of the day, in the summer on a sunny day, to get enough vitamin D
    • The time extends based on how much you are covered up
    • The older you are, the less efficient your vitamin D synthesis is
    • The more tan you are or the more naturally dark skin you are the less efficient you are at making vitamin D - so you need to spend even more time outside to make the same amount of vitamin D
    • Even indoors there aren't UV wavelengths that we are getting exposed to even if we are sitting near a window or sitting in our car
    • Given that we are spending more time indoors than ever before in human history and that there aren't even small amounts of UV radiation getting indoors that would have years ago, this is the biggest reason why we are so vitamin D deficient as a society
    • Vitamin D is measured in IU (international units) and about 40 IUs is equivalent to one microgram
    • Wild fish is the highest vitamin D food and pasture raised meat is second
      • A serving size would have between 600 and 1,000 IUs of vitamin D
    • A therapeutic dose of vitamin D from a supplement typically has between 5,000 and 50,000 IUs of vitamin D
    • While vitamin D deficiency is rampant, it is not just a question of supplementing blindly because you don't want to overshoot the mark
    • The functional medicine defined optimal range of vitamin D is between 50 and 70 nanograms per milliliter
      • Sarah tries to keep her levels in that middle range, around 60
    • There is some research showing that between 70 and 100 nanograms per milliliter may have some therapeutic benefit in cancer and heart disease
      • If you wanted to shoot for these kinds of levels, it would be situation dependent and only ever under medical supervision
    • There is nothing in the human body where more is better
    • Too much vitamin D is associated with brittle bones, too high of calcium levels, and a variety of GI issues (like nausea, vomiting, poor appetite, abdominal pain, constipation, diarrhea)
      • Elevated calcium levels can be a strain on the heart and the kidneys
    • This is why retesting is so important
      • Sarah recommends testing every three months to see how the changes you are making are impacting your numbers and to see what is placing you in the Goldilocks range
      • Vitamin D is a slow mover - the vitamin D cycle in our body is about 2 months, so it takes a while to alter these levels within our body
    • Continue to keep an eye on vitamin D levels and continue to adjust vitamin D supplementation as you are working on the lifestyle things to try to find that happy medium where you have a lifestyle that is sustainable and you are keeping your vitamin D levels in range
  • (47:50) Closing Thoughts

    • Stacy now understands why Sarah is encouraging Stacy to use EverlyWellto test her vitamin D levels

      • Stacy ordered the vitamin D and inflammation test
      • However, there is just a vitamin D test available on their siteas well
    • Sarah is very impressed with what EverlyWellis doing and even had the chance to talk with their Medical Director about what they are doing for quality control and their model
      • They are really about empowering the population to make testing accessible and affordable
    • EverlyWelloffers such a huge variety of tests to help you dig deeper to troubleshoot and find the underlying factors that are holding our body back from responding to all of our good healthy choices
      • Their mission and where this company's heart is at is so amazing
    • So, if you are wanting to test your Vitamin D levels, be sure to visit: https://everlywell.com/thepaleoview
      • Enter the code 'ThePaleoView' at checkout to receive 15% off your order
    • A huge thank you to EverlyWell for sponsoring this show and for all the great work you are doing
    • Thank you, listeners, for tuning in - we will be back again next week!
    • Stacy's family is preparing to leave for their cross country road trip, so Sarah and Stacy will be a doing a little time warp in the next couple of weeks
  • (0:41) Welcome

    • Hello listeners! Welcome to Memorial Day weekend!
    • We have the bathing suit show for you this week!
    • Stacy and Sarah are both seeing a ton of ads popping up, pushing summer six-pack shame
    • Stacy is seeing a lot of people speak up about pushing back against this pressure
    • This is a guaranteed soap box show with lots of tangents, but trust that there will be tons of science as well
    • Stacy has witnessed the clap-back against certain influencers within Instagram
      • Celebrities calling out other celebrities for endorsing products that are actually destructive towards your health
    • This week Stacy and Sarah will be talking about feelings, bodies, health, all the things that summer gives us the feels for
    • But first, a big thank you and shout out to this week's episode sponsor, Joov
      • You know Stacy and Sarah both personally use and love their products
      • If you are interested in learning more about their products and how Stacy and Sarah use their Joov, be sure to visit https://joovv.com/paleoview
    • Sarah sees the beach body marketing as nothing more than predatory marketing
      • It gets people on the yo-yo
      • When we buy into this marketing, we end up in a cycle of poor self-worth
      • We then put ourselves on a restrictive diet and we lose the weight we think we are supposed to lose for summer so that we can fit what society tells us we are supposed to look like
      • And then we maintain that for a couple of months, but when fall comes we fall into a weight gain period through the holidays
      • There are so many people this is true for
      • We end up having this cyclical weight loss and weight gain
      • This yo-yo dieting is actually more harmful to our health than just staying overweight
      • Going back and forth and cycling is way more harmful than loving our bodies, focusing on health, nutrients, activity, sleep, and managing stress
    • Wherever you are feeling uncomfortable (as it pertains to your summer experiences), Stacy and Sarah hope to help you find ways to recalibrate your thinking
    • Ultimately the yo-yo mindest isn't just unhealthy physically, but it is also very unhealthy mentally and it puts us in a cycle of shame and negativity
    • Years ago Stacy wrote a post about disordered eatingand when/why/how to take a look at your eating choices to avoid disordered eating behaviors
    • People need to be careful about even yo-yoing within the Paleo template with challenges
    • It is so hard on your body and is so hard on your emotions
      • This will really take a toll on how you are able to enjoy your summer
    • Stacy shared how her body shame from when she was young impacted her summers, and how her mindset shifted when she had kids
      • She realized that she didn't want that shame mindset to impact her children and her experiences with them
    • When you let go of these "ideals" the healthier you are mentally and the healthier you are physically because you aren't hiding during the summer - you are getting out there, living and being active
    • It is so important to push outside of our comfort zone, know that it is going to be uncomfortable at first, but it will be so worth it
  • (11:01) The Physical Impact of Yo-Yo Dieting

    • Sarah wants to get into the physical side of this

      • Why to let go of the mentality of having to look a certain way in order to have fun in the summer so that you can get away from yo-yo dieting
    • When we are losing weight, we lose both body fat and lean muscle mass
      • It is very challenging to design a plan to preserve muscle mass through fat loss
      • It is not impossible, but most of the go-to ways for weight loss lead to muscle loss
      • With most strategies, you are going to lose about a pound of muscle per pound of fat lost
        • This is a typical body composition change while you are losing weight, especially through rapid weight loss strategies

          • Ex: keto, low carb, severe calorie restriction, carb cycling
        • The only way to avoid this is to eat a lot of protein and to carefully factor in the lifestyle pieces (like weight training, lots of sleep, and stress management)
      • How much muscle you have on your body, versus how much fat you have on your body, is a better predictor of health
      • If you have a lot of fat on your body, but you have a lot of muscle on your body as well, you don't have an increased risk of chronic health problems compared to someone who is "skinny fat"
      • When we lose weight, especially rapidly, we are losing that important muscle mass
      • And then when we fall off the wagon and gain that weight back it is easier to put fat back on rather than muscle
      • There is a lot of science looking at people who have gone through multiple weight loss cycles (aka the yo-yo) and these studies show that these people over time keep increasing their body fat percentages
        • This causes a greater increase in risk for type 2 diabetes, cardiovascular diseases, and non-alcoholic fatty liver disease
        • It would have been healthier to just stay at the starting (higher) weight than to yo-yo
      • It is really important to emphasize that there are ways to lose weight in healthy ways
        • However, the equation boils down to focusing on the health part versus the weight part
        • Avoid the mentality of having to look a certain way so that we sacrifice health in order to be a certain weight
          • This is exactly what yo-yo dieting is
        • Even at the 10/15 pound cycle level, it is gradually shifting body composition over the cycles towards one that increases the risk of chronic disease
          • It is sacrificing health for weight
      • Stacy is so in love with everything that Sarah said wants her to physically drop the mic
      • The news article Stacy and Sarah discuss
      • The graphs Stacy mentioned:
      • Stacy shared her experience with losing a massive amount of weight multiple times and what happened when she went back to her "normal life" and how this impacted her over time
      • More info on the study that produced the graph:
        • 13 of the 14 Biggest Loser contestants regained the weight they lost
        • 4 of them are heavier now than they were before the competition
        • And nearly all of the contestants have slower metabolisms than before the competition and burn fewer calories than expected
        • It makes it so much harder to not gain weight when your metabolism and hormones are all out of whack from having this huge loss and then regain
      • The other thing to consider with weight loss is that you are releasing hormones that are stored in your body fat every time you lose weight
        • Some of these can be negative as well
        • So every time you lose weight you are putting yourself in a detox cycle with every yo-yo
      • Let's say together as a community of friends that it is silly to subscribe to the idea that you have to look a certain way to enjoy your summer
    • Sarah notes that the reason she included this graph in this week's show notes is because we have learned a lot from the Bigger Loser contestants in terms of why weight loss maintenance is so hard
    • The science shows that pretty much every diet can help you lose weight
    • It isn't actually hard to lose weight - it is hard to keep it off
    • Statistics for years have shown that approximately 80% of people will gain the weight back over a five year period after a substantial weight loss
    • The Biggest Loser contestants showed that this is because losing the weight so quickly tanked their metabolism
      • Their metabolism never recovered
      • This is likely because of the loss of lean body mass
    • Our muscles burn a lot more calories than other parts of our body
      • Our brains burn about 25% of our calories and our muscles burn most of the rest
    • If we are losing muscle mass that directly impacts our basal metabolic rate
    • The other impact here is on thyroid function
      • Our thyroid hormones are directly controlling our metabolism
      • There are now a variety of studies showing that rapid weight loss can reduce thyroid function
        • There was a study published in 2017 showing that very low carb and ketogenic diets can actually cause hyperthyroidism
        • This then requires thyroid hormone replacement
    • Rapid weight loss has a pretty big effect on metabolism
      • If your metabolism takes a small dip every single time you are losing weight because of the impact of thyroid function and loss of lean mass and it doesn't fully recover as you gain weight, your metabolism is slowly going down
      • This means that you need fewer calories to lose your weight
      • You end up chasing your deficits because you need a bigger and bigger caloric deficit in order to successfully lose weight every cycle
    • To compound this, there is this additional effect on ghrelin
      • Ghrelin is our hormone hunger that is the highest right before we eat
      • It is the hormone that is responsible for us feeling hungry
      • It is a really important hormone that feeds into a number of systems within our body
      • There are studies that show that people who lose weight double their baseline ghrelin
    • So when you lose weight quickly you reduce your basal metabolic rate and you increase your ghrelin so that you are hungrier
      • You are basically creating a situation where you are setting yourself up to fail
      • If the only focus is that you must be ripped/thin, and the focus is not on health, these are the consequences
  • (26:33) Thinness vs. Health

    • Sarah feels that there are a lot of myths around weight loss
    • The focus is still on "how to trick your body" and "how to become a fat burning machine"
    • These taglines are the wrong focus
    • Most of us are probably healthier heavier than we think we need/want to be because having a little bit of extra stored energy is important for hormone regulation
    • There are so many ways of measuring health that have nothing to do with the number on the scale or what size clothes we wear, and these measures are far more important
      • Looking at hormones, insulin sensitivity, inflammation, body composition - these are all better predictors of chronic disease predictors and overall health
    • We get in this cycle where we evaluate health based on a comparison between us and the cover of Sports Illustrated, which is not a picture of health
    • Now we are sacrificing our health to try to achieve this misguided ideal
    • It's far more important to focus on getting healthy to get thin instead of focusing on getting thin to get healthy
    • The hardest thing that Sarah has had to learn in her own health journey is the words thin and healthy don't actually have the same definition
    • Stacy brought up a great example of how this situation can go the other way when someone is sick and losing weight when they don't want to
      • And this again does not mean that your body is not worthy of enjoying your summer experiences
    • Stacy also noted that this year's Sports Illustrated bathing suit issue actually includes bodies of all sizes and is a huge stride in the right direction
    • Over the last 50 to 60 years we have seen dietary guidelines focus on achieving low cardiovascular diseases factors and thinness, different than healthiness
      • After these poor dietary guidelines have failed to achieve these goals, the conversation has gone so much more extreme, which is why these fad diets have had so much room to grow
      • This is also why there is so much shame associated with struggling to maintain a lower body weight
    • Step one of correcting this path that we are on as a society is redefining the conversation and the goals
    • Defining health in terms of how we feel, our energy levels, the easy markers in our blood to measure, mood and how we handle stress, we would go a long ways towards fixing a lot of the bad information out there in terms of what the best diet practices are
    • There are a lot of people who are not well and who wish they could put on lean muscle mass and focus on health
      • If more of us could put ourselves in their shoes, and challenge our negative thoughts about our own weight, it would challenge what has become normal around striving for thinness
      • This will also allow us to learn to focus on our health
      • What am I doing and what can I be doing to focus on my health
    • We have to learn to let go of this mentality of thinness being the ideal because the ideal is health and that looks different for everything
    • Stacy would love to challenge everyone to really change their negative thoughts
      • To not just turn those off, but to learn to shift those thoughts
      • What is something positive and encouraging you can think about yourself?
      • This will change so much about how you choose to live your life
      • A mindset of negativity will snowball into disordered eating for most people, which feeds right into the yo-yo cycle
    • The other thing that Stacy wants to mention is this idea of 'all bodies are swimsuit/bikini bodies' can cause some confusion and be taken too far
      • There are so many people who then feel pressured to wear a bikini
      • Stacy wants to encourage people to ultimately do what they feel comfortable doing, and wear what you feel comfortable wearing
    • There is a difference between getting outside your comfort zone and loving yourself, and pushing yourself to feel uncomfortable
      • This won't help it feel any better
    • The 'fake it until you make it' mentality doesn't work for Sarah when it comes to body image
      • She feels much better wearing something more flattering and modest since that is something she personally gravitates towards
      • These are the style of clothes that make her feel pretty
    • Find the clothing choices that make you feel beautiful
  • (41:04) Closing Thoughts

    • Sarah notes that these are hard concepts to challenge

      • Even when you feel like you are doing all of the healthy things right, it is really hard to see all the diet propaganda and not second guess yourself
      • Find a way to shut those influences off and to create a new bubble for yourself
      • Learn to focus on the most important thing, which is honoring yourself and respecting yourself enough to make the healthy choice, not the societal pressure choice
    • Before this week's show is wrapped up, Stacy wants Sarah to share a bit on the new Joov Go(the good entry model), what are the best uses for this?
      • Sarah thinks that this depends on what your goals are
      • Most of the Joovmodels have two different wavelengths that are clinically proven to benefit different systems, but the wavelengths work independently of each other
      • The JoovGo only has the red light
        • This wavelength is responsible for the skin health benefits (wrinkle reduction, scar reduction, skin tightening, increase in collagen)
      • Sarah brings her JoovGo when she travels and she notices that it has a calming effect on her and help with her sleep quality while on the road
        • She will typically do two or three 10-minute sessions, moving it around
      • If you are looking to reduce inflammation or to manage pain, Sarah would suggest investing in the JoovMini
      • You can build off the JoovMini, but you can't build off the JoovGo
      • The JoovMini allows you to experience the benefits of both wavelengths
    • Stacy notes that Joov offers a 60-day trial and free-return policy
      • So if you want to test the JoovGo and see how it works for you, you can give it a try
    • Sarah has a blog post on the science of Joovthat you can check out here
    • To check it out, visit https://joovv.com/paleoview
    • Thank you so much for listening this week!
      • We hope that this information inspires you to have a wonderful Memorial Day weekend and let go of all the stuff and just enjoy spending time with family and friends!
  • (0:41) Welcome

    • Welcome back to The Paleo View listeners! And boy do we have a show for you today!
    • This week Sarah and Stacy will be talking about sustainability
      • While this is a topic that Sarah and Stacy talk about often as it pertains to diet and lifestyle, today's episode will focus on two specific pieces to the puzzle

        • Why is sustainability so important
        • What can we all do in general
      • This episode was inspired by Earth Day and the new show Our Planet
      • Stacy's son Finn came home from school recently with a lot of information on what resources will soon be gone, and Stacy is excited to see that this is a conversation even happening at that level
    • So for this week's episode, we are going to get you listeners fired up so that you can walk away with some action items and feel inspired to talk to others about this as well
    • There is no motive behind this episode, other than we want this planet to be here for our children
      • We are going to mention a lot of different things you can do or places you can support and its because Stacy and Sarah are so very passionate about protecting the planet
    • One of the things that Sarah did at her workshop in February was to end the entire event with a discussion on how our dietary priorities can translate into looking after the planet
    • For this week's episode, Sarah looks forward to taking that conversation one step further and talking about our impact as human beings on the planet
    • There are a lot of small adjustments that we can make that can have a really big impact
    • Stacy wrote a blog post on Earth Daysharing ways in which you can not avoid damaging the environment, and ways in which you can reverse the damage as well
    • What can you do to give back to the Earth? What can you do to help offset your carbon footprint?
    • Sarah wants to note that Stacy and Sarah will be referring to net-zero carbon emissions, which means that ways in which we offset the carbon that we are putting out into the atmosphere
      • This carbon is put into the atmosphere through the consumption of fossil fuels in various forms
      • The by-product of consuming fossil fuels is the release of carbon dioxide into the air which is a greenhouse gas, which is increasing the average global temperature
        • This has a lot of impact on things like the ice sheets, sea levels, major weather events
        • This is creating a system where there is more energy in the atmosphere
        • Heat is energy - so if you have more heat because of the rise in the average global temperature, you have more energy to put into something like a storm
          • This is why we are seeing more extreme weather events
        • Many catastrophic events can be traced back to manmade global climate change
      • When preparing for this show, Sarah debated getting into some climate science
        • However, she decided that it is so unequivocal - there is a consensus among climatologists that the increase in the average global temperature is driven by the greenhouse gases that humans are putting into the atmosphere
        • It is a direct link
        • There are multiple lines of evidence point to an explanation
    • So we are just going to jump right into things we can do to achieve net zero carbon emissions
      • That we both reduce our carbon footprint and also look at ways that we can remove carbon from the atmosphere
    • We are going to hone in on real-world solutions and skip over the controversy thing because it is not a controversy
  • (11:12) Reducing the Carbon Foot Print

    • Sarah remembers that when she was in school they had the three R's - reduce, reuse and recycle and there are a ton of different strategies that fall under this banner that still apply today
    • A real obvious place to start is being careful about what you throw in the trash and recycling anything that is recyclable
      • Put a sheet on the fridge with information on what can go in your local recycle bin versus what needs to go in the trash bin
    • If you have access to compost services or a yard where you can have a compost bin or a compost pile, these are simple steps that can help reduce how much waste you are producing that is going into landfills
    • Know your recycling center policies - do you have to separate the items, or can they all go into one big bin?
    • With a bit of research, you can also find local recycling centers where you can bring items that aren't picked up (ex: batteries, old electronics)
    • When you can't hand items down (like old toys or clothes), you can drop these items off at a donation center or to a charity
    • Be intentional and aware of what you consume that doesn't need to go into landfill or into an incinerator
    • There is a lot of plastic waste in America that there isn't room for, which is then loaded on a barge and shipped overseas where other countries will take it and this is how plastic most often gets into the ocean
    • Do what you can to limit your consumption of goods that requires fossil fuels to create
    • If you set aside an area of your home, get a bucket with a lid that you put in the garage or closet, and put the items that need to go to the dump in that bucket
      • Once it is full, simply load it in your car and next time you are driving by the dump just make a drop-off
    • Sarah's kids love nature shows and they did watch all of the Planet Earths, all of the Blue Planets and all of the Our Planet episodes
    • These are great educational resources to help train your family on why habit changes matter
    • Watching Our Planet did inspire Sarah to up her recycling approach
    • If you don't have solar power, are electric cars really helping the environment?
      • Sarah discussed the various sources of power and the ways in which electricity are generated
      • If you are not living in an area where coal is the main source of electricity than you are probably living in an area where an electric car will have a lower carbon footprint than a gasoline car
    • Stacy encourages everyone to look up your recycling center's standards to make sure that you aren't adding items to your recycling bin that are going right into the dump
    • Know your local resources, do the research and make the best choices for you
    • Support brands that reuse plastic
      • One of the brands that Stacy loves is Rothys- these are shoes made entirely of reused plastic
    • Check out Certified B Corporation's websiteto see which brands are making investments in their business to offset their carbon footprint
      • When you support these brands, you are supporting a brand that puts back into the earth
    • Some other brands that Stacy and Sarah recommend are:
      • Alter Eco Chocolate
      • Seventh Generation
      • Method
      • G Diapers
      • Earthbound Farms
      • Peeled Snacks
      • Patagonia
      • Athleta
      • Lunapads
      • Klean Kanteen
      • Beauty Counter
      • King Arthur Flour
      • Tropical Traditions
    • Check out this blog postfor a full list of brands that Stacy recommends
    • Sarah notes the flip side of this piece and encourages people to be aware of the companies that are not taking steps to support the environment, and are instead making the choice to do things at the environment's expense
    • Sarah shared details on what is happening in the Amazon rainforest and Madagascar and how these ecosystems are being impacted by business practices in those areas
    • What we lose when we lose species
    • As carbon dioxide goes into the atmosphere, plants take in carbon dioxide and put out oxygen
    • So plants are the main way to sequester carbon dioxide at this time
    • Don't let perfection be the enemy of the good, but also don't walk around with blinders on when selecting what brands you support through your dollars
    • Give yourself permission to educate yourself on harmful practices and harmful companies, and give yourself permission to not support them and find alternatives
    • This is where the local food movement is so critical
    • Empower yourself to be motivated and do good, without guilt around not being perfect
    • Allow your land to be planted and let part of your land be unmanicured
    • There are many easy ways to locally increase the green space
    • Even plants in your home or plants on your balcony can have an impact on the environment
    • If everyone made a choice to do a couple of little things it would elongate how long our great great grandchildren have on this Earth and instill in them habits to take even more steps to heal the environment
    • Stacy recommends checking out Crystal's site, Wholefed Homesteadfor ideas on how to use your land
    • With a little bit of homework and commitment, you can make a difference
      • Make changes that are sustainable and that set you up for success so that you don't give up
  • (45:45) More Changes You Can Make

    • Sarah notes that a simple place to start with change is to get reusable grocery bags and keep them in the car

      • Purchase a reusable water bottle
      • Keep a reusable coffee cup with you
      • Set your thermostat a couple of degrees higher in the summer, and a couple of degrees lower in the winter
      • Evaluate your transportation
      • Pick up some reusable silicone or cotton bags for your produce - or skip the produce bags all together
    • Remember don't let perfect be the enemy of good, make the best choices that you can at the time
    • Matt and Stacy have also reduced the number of deliveries they are receiving
      • Look for ways you can reduce packaging and frequency of deliveries
    • There is a site where you can calculate your usageand how much you need to offset
    • There are other things you can do to support initiatives outside of your house or your land
    • It is very important to both Stacy and Sarah to instill this sustainability mindset in their children
    • There are also organizations doing great work sharing information on environmental protectionism that you can support:
    • Sarah recommends doing your research and if an organization is consistent with how you want to support the planet, donate to a foundation if you can
  • (53:56) Closing Thoughts

    • Stacy thanked Sarah for tackling this topic with her
    • This is something that Sarah is very passionate about and she is happy to bring this discussion to the podcast
    • We need to live in harmony with the Earth, so it is a matter of figuring out how that harmony will work best with you
    • Stacy hopes that today's show gave you some ideas on how you can make a difference
    • Remember that you don't need to walk away from this show feeling guilty and like you need to do so many things
      • Things happen over time
      • Take time and make small steps towards big changes
      • Feel good about every little thing you do
    • When this podcast goes live, for just this weekend only, there is a special offer for Sarah's Essential Autoimmune Protocol Ebook Librarybeing made available
      • It includes 32 AIP E-books including 6 of Sarah's
      • It is the ONLY place where you can get Sarah's BRAND-NEW e-book, The Autoimmune Protocol: everything you need to jump-start your healing with the AIP today!
      • The library is only $28 and 10% of all sales will be donated to charities working to expand and support the AIP community
      • For more information, go here: https://www.thepaleomom.com/go/aip-library/
      • This resource is available for four days only - first thing Friday morning, through midnight Monday evening
    • Thank you again, listeners, for tuning in! We will be back next week!
    • Welcome back, listeners!
    • Sarah and Stacy are back to a regular recording schedule
    • This morning America's royal baby was born
      • This prince is half-American and that is pretty cool
    • This week's episode is sponsored by Butcher Box
      • Stacy loves Butcher Boxand she loves the convenience that they offer via their delivery service

        • She also loves the variability they add to her well-stocked pork supply
        • Stacy and Matt receive a custom box where you get a certain number of cuts based on the size of the box you select and then they can mix and match what they receive
        • They know that the quality is good and that they are going to get what they need
        • They haven't had to buy any meat from a grocery store since signing up for Butcher Box
        • This has been a huge time and money saver
      • A very substantial amount of the meat that Sarah's family eats comes from Butcher Box, but she loves their Surprise Box
        • She has a few specific add ons that she gets with each delivery, but the main part is the surprise variety
        • Sarah feels like her cooking is more inspired when someone else is choosing for her
        • When Sarah makes her own meal choices, she often feels like the family is eating a lot of the same things
      • Butcher Boxoffers a lot of flexibility and is a simple way to reduce stress by having high-quality meat delivered right to your doorstep from a trusted meat source
      • On this week's episode, Stacy and Sarah are talking about stress and how they have reduced stress in their lives
      • Stacy didn't at first utilize Butcher Boxand then when she did, she realized what a no-brainer resource it is
      • You can put your subscription on hold at any time, which Matt and Stacy did when they went to Europe - you are not forced into anything
      • Yes, it is convenient, but more importantly, the meat is so good
      • The Paleo View listeners can give Butcher Boxa try and get $15 off your first box, plus receive free bacon
  • (9:10) Let's Talk About Stress Baby

    • This podcast theme was received via a social media request
    • Years ago Stacy and Sarah did a joint presentation on this topic at AHS
    • Stacy hit her one-month anniversary of working for herself and she has seen so many positives from a health perspective
      • She has been getting more sleep, doing water aerobics and water therapy, she had time to connect with people in more meaningful ways
      • All of this led to Stacy losing 10 pounds without changing anything else
      • This was an obvious sign to Stacy that she was too stressed before and hormones were getting back into a place where they were healthier and happier
      • As Stacy shared on this in social media people asked for Sarah and Stacy to cover the science behind how stress impacts our health
    • Stacy hopes that listeners can walk away from this episode and implement any of these tips that feel right for you
      • Don't listen to this episode and let your stress, stress you out more
    • Sarah was surprised that they haven't yet done a deep dive on this topic
    • Personally, Sarah has chronically struggled with stress
      • It is her biggest challenge when implementing diet and lifestyle
    • The place to start with this topic is the HPA Axis
      • This is our flight or fight response; how our bodies detect danger and prepare to respond to it
      • It is made up of the complex communication among three organs:
        • The hypothalamus: The part of the brain located just above the brain stem that is responsible for a variety of activities of the autonomic nervous system, such as regulating body temperature, hunger, thirst, fatigue, sleep, and circadian rhythms
        • The pituitary gland: A pea-shaped gland located below the hypothalamus that secretes a variety of important hormones, such as thyroid-stimulating hormone, human growth hormone, and adrenocorticotropic hormone
        • The adrenal glands: Small, conical organs on top of the kidneys that secrete a variety of hormones, such as cortisol, epinephrine (also known as adrenaline), norepinephrine, and androgens
      • How the HPA Axis works:
        • The hypothalamus receives signals from the hippocampus
        • Releases corticotrophin-releasing hormone (CRH)
        • Signals to the pituitary gland to release adrenocorticotropic hormone (ACTH)
        • Signals to the adrenal glands to secrete cortisol and catecholamines (like adrenaline)
        • Cortisol provides negative feedback to the pituitary and the hypothalamus
      • What is true for these feedback systems, is that when they are always on, we become resistant to the signal
      • If our adrenal glands can't keep up with the demand (i.e. HPA axis dysfunction - what use to be called adrenal fatigue) and can't produce cortisol you lose that negative feedback
      • Some of the effects of stress are mediated by cortisol, but some of them are mediated by higher level signaling hormones
      • So it isn't all about cortisol
        • When this axis is turned on all the time and we are pumping out all of these hormones into our bloodstream chronically, it is the collective action of all of these hormones that cause so many problems
    • With acute stress, essential functions for survival are prioritized - things like perception, decision making, energy, preparation for wound healing
    • So what happens is functions that are not essential for immediate survival in that situation are not prioritized - things like digestion, reproductive function, growth, collagen and bone formation, etc.
    • When that signal is never turned off, those nonessential functions are never prioritized
    • The hormones that are part of the HPA axis end up controlling every function in our body
    • Cortisol has a huge range of effects in the body, including:
      • Controlling metabolism (thyroid function)
      • Digestion
      • Gut microbiome
      • Insulin sensitivity
      • Sex hormones
      • Growth hormone
      • Bone remodeling
      • Kidney function
      • Immune system
      • Blood flow
      • Center nervous system (impacting things like mood, depression, and anxiety)
    • Chronic stress (via cortisol, cortisol resistance, CRH) causes: 
      • Increases inflammation while reducing immune function
      • Causes leaky gut and gut dysbiosis
      • Reduces sleep quality, dysregulates circadian rhythms
      • Changes to mood, depression, anxiety 
      • Increases hunger, cravings, addiction
      • Hinders productivity, problem-solving, and memory
      • Causes insulin resistance and sex hormone imbalances
    • Sarah often talks about the importance of managing stress from a productivity standpoint because stress highly impacts your ability to actually get stuff done
      • This is the piece that hits Sarah personally
    • The impact of chronic stress on CNS/mental health:
      • High stress (acute or chronic) reduces performance and productivity
      • Impairs memory retrieval
      • Impairs memory and our ability to learn new information
      • Induces a shift from a flexible, ‘cognitive’ form of learning towards rigid, ‘habit’-like behavior
      • Hinders the transfer of knowledge and reduces cognitive flexibility in problem-solving
      • Reduces collaborative capacity
      • Deterioration in attention
      • Reduces productivity
      • Decreases risk aversion in men and increases it in women
    • The immune system effect is also very problematic
      • Chronic stress has been unequivocally shown to increase susceptibility to a variety of conditions, including autoimmune disease, cardiovascular disease, metabolic syndrome, osteoporosis, depression, infection, and cancer
  • (31:11) Managing Stress

    • If you can carve out some time in your day for resilience activities, you will become so much more efficient
    • You will more than make up that time that you dedicate to resilience activities
    • Managing stress makes you better at everything and makes you healthier too
    • Stacy wants to take a moment to note that if you need more motivation to change your lifestyle and whatever aspect is affecting it, to dig deeper into the science and all of the many side effects of chronic stress mentioned above
      • Take a look at any of Sarah's books and her blog for additional information
    • There are things in your life that you can consider that you may not associate with stress that certainly impact your body's hormonal response (certain tv shows is a great example)
    • Stress isn't just work or family dynamics
    • It is easy for us to recognize psychological stress (deadlines, traffic, bill), but stressors often compound and physical stresses (a workout, sitting at a desk for a long time, not getting enough sleep, an injury) add to the impacts of stress
    • When the psychological stresses feel beyond our control they are additive
      • So if you are dealing with a deadline at work that is not a good time to be pushing it at the gym
      • The physical stress of the workout is going to magnify the psychological stress
      • There is a happy medium where a workout can help reduce stress, but heavy lifting or endurance training can increase your stress levels
    • Not getting enough sleep is the most common physical stressor and this feeds into everything else
      • Not getting enough sleep reduces our resilience to stress
      • We are more easily stressed out over the littlest of stressors
      • And then we have an issue actually falling asleep
    • It is really important to recognize physical stressors on top of psychological stressors
    • There are also chemical stressors to consider, like smoking, alcohol, drugs, allergen
    • Sensory stressors, like loud noises or overcrowding and bright lights, also impact our stress levels
    • It is important to recognize that all of these small things build up
    • Where we can reduce stress if often in these small things
      • Examples include:

        • Be smarter about exercise
        • Incorporate movement throughout your day
        • Prioritize a bedtime
        • Think about what we are putting into our bodies
    • It is really important to think about stress in a more comprehensive way so that we can not just recognize how stress is impacting our bodies negatively, but also recognize what stress we as individuals are facing
    • Stacy shared her personal experience with these "background stressors" and how these elements run in the background
      • You don't think the one little straw will break the camel's back, but this is what basically happened to Stacy that created a cascade of challenges
      • We have a hard time getting lost in the busy of life to slow down and recognize where the many sources of stress are hidden, or how important it is to prioritize a bedtime
    • Stacy also spoke to new moms and how important it is to follow the age-old advice you are given as a sleep-deprived mother
      • Sleep when the baby sleeps
      • Say yes to help when it is offered
      • Delegate the things that nag at you in the back of your mind (ex: folding the laundry)
    • The best way that Sarah personally manages stress is to actually get stuff done
      • She incorporates resilience activities daily, but working through her to-do list brings her a significant reduction in stress
    • Stress impacts us all differently and how we can each best handle stress is an individual challenge to problem solves
    • Sarah wants to note that a lot of the stress that we deal with is closely tied to how isolated we feel in our communities and how social media reduces our ability to truly connect and relationship build
      • This has essentially removed a tool that we use to have for stress management
    • Culturally families use to live multi-generationally within the home and help each other out, which isn't something you see these days
    • Stacy notes how beneficial it can be to take a week and audit your stressors
      • On a sheet of paper, take note of any time you feel that blah thing where you don't want to do something or deal with something
      • Take a look at what can be removed, what can be delegated, what you can avoid, how you work through difficult things
      • Stacy shared her personal example of how she handles the stress she feels around emails
    • Sarah now creates a schedule for herself for the day, where she takes her to-do list and identifies when she is going to handle her various responsibilities
      • Her time is batched and she is working on one task at a time
      • She is much more efficient following this approach
      • This has also been huge for managing work stress
      • Sarah has also incorporated movement into her work in the form of her treadmill desk, which helps with her stress levels as well
    • When it comes to managing stress there are two sides to the equation, reducing stress wherever we can and the other piece is increasing our resilience to stress
    • When we build our resilience, the stressful thing doesn't have as big of a physiological response on our body
    • There are many character traits that dictate our individual resilience to stress, but there are also things we can do to build that resilience
    • There are three things that Sarah thinks are the most important things to do to build resilience to stress
      • Prioritize sleep
      • Incorporating movement and activity throughout the day, essentially living an active lifestyle
      • Mindfulness practice, like meditation, which can look very different from one person to the next
        • Sarah shared examples on how we can disconnect and be in our thoughts as a form of meditative practice
  • (1:02:11) Closing Thoughts

    • Sarah's other tip for destressing - Butcher Box
    • Don't forget if you are interested in getting$15 off your first box, plus receive free bacon, be sure to https://www.butcherbox.com/thepaleoview/to take advantage of that offer
    • Stacy and Sarah want to thank listeners for supporting them when they do have sponsors on this show
    • Whenever a sponsor is featured, please know that these are brands that Stacy and Sarah love and personally use
    • If you have any questions, please always feel free to reach out via social media or email
    • Butcher Boxis a service that Stacy and Sarah personally love and have a feeling listeners will love too
    • Thank you again to Butcher Boxand thank you to the listeners for tuning in

The Paleo View (TPV), Episode 350: Travel Tales

    • (0:41) A Look Into Stacy's Europe Travels

      • Sarah just got back from PaleoFx and hasn't even finished unpacking - her trip is really fresh in her mind
      • Stacy has been back from her trip for a week and is mostly unpacked and caught up on laundry
      • As Stacy mentioned last week, she had quite an adventure in Europe
        • They were in Rome for three days, then took a cruise from Rome around to London, and then were in London for a full three days
        • It was a lot, and Stacy was more stressed than she wanted to admit
        • Taking your mother-in-law, your mother, and your three children on a trip has the potential to be amazing and memorable, but also kind of a nightmare
        • Stacy worried if they planned enough, but luckily between her and Matt they were able to do a lot of prep work
        • They also used Google and the Google Translate app to help fill in the missing pieces along their trip
        • Stacy found no issues navigating tomato-less and gluten-free eating abroad
        • Their adventures were quite wild, from Stacy's phone getting pick-pocketed to Finn losing his backpack to international tragedies like Notre Dame and their taxi driver in London suffering a stroke while driving them
        • When Stacy came back last week she didn't feel ready to talk about her trip
          • She had so much overwhelming empathy to what was happening to other people and she didn't feel comfortable about the great things they experienced when just hours before she was in a car with a man having a stroke
        • Stacy reflected on the experience of watching their taxi driver suffer from a stroke, and how this impacted her feelings towards their trip, especially as they were coming home
        • Matt and Stacy ended up feeling like the Griswolds by the end of the trip
        • Even the flight home was incredibly bumpy, to the point where Stacy thought the turbulence was going to be the end of their trip
        • When they landed Stacy felt such relief that they made it and then her town was hit by a tornado within the hour they landed
      • This week has been very uneventful for Stacy
        • Her back is feeling so much better, she has been Jooving, heading to water aerobics, resting and getting lots of sleep
      • Now with a bit of distance from the trip, Stacy has a little bit more wonder about Europe and appreciation for all that she experienced with her family
      • However, Stacy is seeing that her kids have lost a bit of touch with reality, as a recent viewing of Street Food on Netflix had Wesley asking if they could go to Thailand next
      •  Sarah reflected on how amazing she thinks it will be for Stacy's kids to go from their Europe traveling experience to their summer camping trips, and to be able to compare and appreciate the differences between the two
      • Stacy has shared a bit already on the blog and will continue to share about the trip and how they managed it with food intolerances specifically
        • She wants to remind people that most people in these countries speak English and the internet is an insanely resourceful tool to help you figure things out as you go
        • Just don't get your phone stolen
        • Another helpful tip, when you book a cruise ship or a flight, make sure you tell them what your food restrictions are and they will accommodate you
        • They had a suitcase dedicated to snacks, which allowed them to save a ton of money and fill in the missing meal pieces as they needed
      • As they were recording this show, Sarah was enjoying Coronation Tea from a care package that Stacy had sent her
    • (20:40) A Look Into Sarah's PaleoFx Trip

      • Sarah thinks that the single best part of PaleoFx was seeing Tom again, a listener whom she met a year ago
      • She always loves the opportunity that these events provide to meet and connect with listeners
      • Tom and Sarah had this amazing conversation last year and developed a real connection, and he came to her book signing at this year's event and was so excited to see him again
      • This was the best PaleoFx yet
        • Sarah made a lot of business connections and met some really neat new companies, while also reconnecting with businesses that they already have great relationships with
      • On Friday Sarah did a talk on the gut microbiome, and while it wasn't recorded she did bring four of her team members who helped with a recording of her presentation
        • Sarah is editing that now and will let people know how they can watch it once it is available
      • She was also on the State of the Paleo Union panel, which is the highest profile panel at PaleoFx and always includes Mark Sisson, Robb Wolf, Chris Kresser, Sarah and one or other two keynote people who are in attendance that year
        • By the time this panel took place, Sarah had been talking for twelve-hours straight and lost her voice
        • This was embarrassing for Sarah, but she was able to still deliver her feedback, even with a froggy voice
      • This was a particularly interesting discussion this year and Robb Wolf had a funny comment that put Sarah on edge that made her ready for a debate
        • The comment didn't end up sparking controversy, but it was a very funny moment
        • A year ago the panel wasn't necessary heated, but there was a lot of discordances
        • This year there was a lot more unity, which was nice for Sarah to experience
      • On Saturday Sarah was on a gut microbiome panel with all the biggest names in this particular field of science
        • From all the latest research Sarah has been doing in preparation for her next book on this very topic, it was cool to be on a panel that provided different angles that expanded on where her mind has been
        • The little tangents that Sarah experienced with a fellow panel member made it an especially fun experience
      • There were a few speaker cancellations and Sarah was asked to fill a spot, which she was easily able to tackle by using content from her recent workshop
        • She ended up talking about the different designs of scientific studies and what their weight is
        • Sarah also presented on what a body of scientific literature is, a little bit about statistics, what a p-value is, and got to have a bit of a conversation around these pieces
        • This helps shed light on how scientific research is performed and what Sarah looks for as she is going through the scientific literature
          • Sarah has been toying with the idea of how to turn this into training for people
        • It has been really helpful for people to understand science in general because it gives people knowledge to be able to filter
        • This was such a fun bonus talk Sarah got to give
      • This year's PaleoFx was by far one of the most exhausting events Sarah has participated in
      • Her voice is even still hoarse from all the talking
      • Sarah loves this event in particular because she loves to use it to take a pulse on the community and what people are hoping to learn more about
      • She keeps herself very accessible throughout this conference
      • At this year's conference, it felt like there are a lot of people who entered this community through personal journies and are taking their passion for diet and lifestyle and turning it into entrepreneurial opportunities to pay it forward
        • Sarah had a lot of conversations with people who were there for personal reasons, but are working to build something that serves the community in a way that uses their skillsets from before
        • It was exciting to see this entrepreneurial spirit permeate everything at this year's conference
      • Overall the event was phenomenal; Sarah came home inspired on so many levels
      • The energy was so positive and cohesive this year
      • It really felt like everyone understands that we are all there to serve the community, but also grow the community
        • All of our voices are important in that
        • Like Stacy mentioned a few episodes ago, we are not fighting over the same piece of the pie
        • We are making a bigger pie
        • That was very much the energy of this year's PaleoFx
        • We are all here to help people regain their health and improve their lives, and the more we work together the more we expand that message and the more people we reach in different ways
        • To see that energy was really phenomenal
      • Now Sarah plans on tapping out and sleeping a lot
    • (38:37) Listener Induced Feels

      • Becca says, "I just finished listening to The Paleo View on botox, an amazingly informative conversation as always, even for someone like me who has never had it and wouldn't have considered it anyway. I just want to let you know how grateful I am for the work you do and to wish you all the luck in the world on your amazing poop rocket adventure. Your perspective on self-love, owning our choices, and shooting for your best life really is inspirational. Having your voice in my life has helped me work out what I really want and how I want to go about making it happen. It has provided a jumping off point for so many conversations with the people I love. I want to thank you and send you a virtual, even if it is uncomfortable, hug. P.S. I hope you had a fantastic time on the cruise and that my hometown London received you well."
      • Stacy is bright red from reading that, and this comment gave her a super case of the feels
      • This so perfectly highlights what Sarah about collaboration, sharing a perspective, and entrepreneurial spirit, and sharing this all with the world so that we can be our best selves
      • Stacy wanted to acknowledge and thank Becca for sending this incredibly kind note
        • Expanding the pie and learning to love yourself and not talking badly about yourself are things that Stacy has genuinely been working on the past few years
        • The fact that these aspects are resonating with the listeners is so wonderful, as these are lessons that we all need
        • Not only do we need to love our bodies from the perspective of taking care of them through all the different aspects we talk about on this show, but how we treat ourselves with kindness is also a huge piece of how we feel
        • How we feel is how we function
        • Thank you, Becca, for sharing this feedback and for letting Stacy know that her work is making a difference
      • Sarah notes that these messages are empowering
        • We don't only need to hear them, we need to be reminded of them frequently because they are so easy to forget
      • Thank you to Becca and Tom for being our MVLs this week
    • (42:13) Final Thoughts

      • Stacy is so glad that Sarah had such a great time at PaleoFx and got to share the information she did
      • Sarah workshop is now available as a virtual experience, which you can find here
      • She will be hosting this again in 2020, February 14 through the 17
        • Half of the material will be switched out with new deep dives, and the foundational content will remain
        • Next year Sarah will dig into genetics and how to use our genetic data to tinker with diet and lifestyle, and will also get into micronutrients
        • Sarah works to give you a full education to really give attendees/listeners the full knowledge base to be able to make the best choices for you and your particular situation
        • This kind of deep education is such a phenomenal way for Sarah to communicate
      • Please check out the workshop; if you love this show you will love the material, even if it does lack Stacy
      • Stacy is going through mid-life reevaluation and has no clue where she will be when Sarah's next workshop takes place
      • Sarah noted that you can already register for the 2020 workshop here
      • Stacy wants to thank everyone for their support between her announcement from her job change (and her sale last month) and the emotional turmoil of her trip
      • Sarah and Stacy will be back next week with a new and exciting topic
        • There are some really good topics in the works

The-Paleo-View-Episode-349-Must-Know-Bot In this episode, Sarah and Stacy breakdown Botox - what is it, what are the side effects, what are the adverse reactions, and what does the science tell us about the impact of this procedure. Our hosts bring this thorough scientific discussion full circle and share their personal feelings towards this procedure and how they personally handle skin health.

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The Paleo View (TPV), Episode 349: Must-Know Botox Info

    • (0:41) Intro

      • It feels like an eternity to Sarah since she last had the chance to talk to Stacy, which it basically has been since they prerecorded the latest episodes while Stacy was traveling
      • Stacy will share about her travels on next week's episode, but she is still processing it all
      • The trip was wonderful, and she has shared some updates via social media, but it was a family trip with many experiences and she is determining what all she wants to share and all the feels
      • One of the things that happened while Stacy was traveling; she got a massage and it put her back in a flair
      • Stacy did really well up until that point, which was 10 days into the trip. And she is excited to share that the first thing she did when she got home was put her Joovv to use and has been doing red light therapy on her back since returning and feeling the benefits of her Joovv (this week's episode sponsor!)
      • While we will cover Joovv in greater detail later in the show, if you are ready to get all the details on them now, head over to joovv.com/thepaleoview, and learn all about our favorite biohack
      • Sarah is gearing up for Paleo Fx, she leaves tomorrow - so by the show airs she will be on a stage sticking it to the man, which is what she typically does there
      • She often finds herself in the myth-busting role at these events, but doesn't actually like confrontation and wishes she could simply have everyone read the same scientific studies she is referring to
      • It is way easier to be on a soapbox on Skype with Stacy than it is to be in front of a few hundred or a thousand people
      • During Sarah's workshop in February talking about different types of scientific studies became really thematic, and how do you evaluate science and what do you look for and how do you detect pseudo-science - are topics that people would love to know more about
      • Sarah is trying to figure out how to condense these topics for the average person, as she recognizes the need for those in the health field to have access to this information
      • Stacy notes the importance of learning not just how to read these scientific studies, but how to use and apply the information in life without bias
      • To be able to look at the science and let that drive justification or not as to why something is improving your health or not, which is where the topic for this week's episode came from
      • What has been interesting for Stacy as a member of this non-toxic living community is the questions she receives around the use of Botox, among many other things, and where these injections fall in the healthy living spectrum
      • Stacy strives to help people find healthy solutions and Botox is off her list - through even just her preliminary research she has found that it is not for her
      • So on this week's episode, she wants to answer this question from a scientific perspective
      • Whether or not Botox is right for someone is ultimately a personal decision, but Stacy and Sarah's aim for this episode is to talk about the science and why both Stacy and Sarah would or would not make such a decision
      • This is not a judgment show; we want to make everyone feel comfortable when they listen to the show
      • Today's discussion is information driven and we are letting the science speak for itself
        • that is how Stacy and Sarah are driving their decisions
      • If Botox was safe Stacy would go out and have it done in a heartbeat
      • Sarah wants to note that there is a lot of pressure for social influencers to look a certain way, to appear young, healthy and vibrant is a part of the credentials
      • Botox is a fast solution and Sarah understands the allure of it and why many are driven to use it
        • it seems like an effective way to get the results we are looking for
      • What Stacy has personally done, in addition to more natural solutions (infrared - Joovv), is changed who is influencing her life so that she is no longer seeing only seeing a barrage of perfection, but is instead seeing people who inspire her to be herself and be real and be natural
      • If a listener is feeling the pressure of something, Stacy suggests looking into where that pressure is coming from and how you can reduce that pressure
      • You may not even realize where all the pressure is coming from - but ask what can you do to control it and empower yourself to value who you are and how you look
      • Find someone who tells you that your flaws are beautiful
    • (20:59) And Now the Science

      • Botulinum toxin is what Botox is
      • Botox was a carefully considered shortening of the name of a neurotoxic protein
      • The way that it causes botulism is by preventing the release of a neurotransmitter
      • It causes what is called flaccid paralysis, which is paralysis by muscle relaxation
      • It is the most lethal toxin known to man
      • A lethal dose of botulinum toxin is as low as one or two nanograms per kilogram body weight when injected into your muscle or into your bloodstream, which is an incredibly small amount of the toxin
      • It was studied originally in research because of this interest in the ability for it to block nerves that control muscles to cause muscle relaxation
      • There are of course medical uses where botox does have therapeutic benefit, but that is a different evaluation all together
      • However, it is worth noting as we talk about the undesirable side effects that the therapeutic doses tend to be even higher than the cosmetic doses and so the risk of an adverse effect is much higher in the therapeutic applications
      • So if you are dealing with one of these situations where botox may have therapeutic benefits Sarah highly recommend having a very thorough conversation with your medical provider and really understanding what all your options are and what to look for with adverse effects
      • There are very few scientific studies that look at the effects of Botox beyond two years and very few look at the effects of multiple injections
      • What Stacy finds interesting is all of the rebrandings of Botox, and these products aren't different they are just marketed differently
      • So be aware of the Botox, look at the warning labels, and do the research
    • (27:59) Side Effects and Adverse Reactions

      • A side effect is a minor complaint that happens on the side that basically resolves on its own
      • Whereas an adverser effect is a major problem, potentially life-threatening that requires medical intervention
      • Both are known to happen with Botox use
      • These are a list of the side effects:
        • drooping eyelids
        • uneven eyebrows
        • a crooked smile, which can lead to drooling
        • asymmetry
        • swelling
        • bruising, discomfort and inflammation in the injection area
        • systemic effects include:
          • fatigue
          • headache
          • neck pain
          • double vision
          • dry eyes or excessive tearing
          • fever and chills
          • allergic reactions (hives, rashes, asthma, etc.)
      • Adverse reactions include:
        • difficulty speaking
        • difficulty swallowing
        • severe muscle weakness
        • loss of bladder control
        • vision problems
      • Then there is a gray area of in between where some studies qualify certain reactions as adverse whereas other studies define the same reactions as side effects
        • Like vomiting, heart function, lung function, etc.; based on how severe they are they get put on either end of the spectrum
      • What Sarah finds kind of scary is that very few studies have looked at repeated treatments and long-term effects, especially beyond two years
      • It is estimated that there are 5 million Botox treatments a year globally and that it is a 2 billion dollars a year business right now - and this is just looking at the cosmetic use
      • There was one study published in 2005 that looked at participants over the course of 12 years who were using Botox for both therapeutic and cosmetic reasons
        • The study found that during the study period there were 20 cases of adverse effects in 16 of the participants, about a 1/3 of the participants

          • This included: difficulty swallowing, droopy eyelids, neck weakness, nausea, vomiting, blurred vision, general or marked weakness, difficulty chewing, hoarseness, swelling, difficulty speaking and heart palpitations
      • A 2015 review of the research found that there have been very few long-term studies and the risk of adverse effects seems to really increase after the 10th or 11th injection
        • For most people this is three to four years out of doing this regularly
        • This hasn't been studied rigorously, despite the wide use of Botox
      • Around 2015/2016 there was a spike in studies showing problematic effects and it started to hit the news that Botox might be as safe as we think it is
      • There have only been a handful of studies in the past few years that build on that
      • In the grand scheme of things though, it takes three to four years to build on these ideas and complete the research, so we are essentially waiting on these research labs to come out with their follow up papers
    • (30:30) The Latest Findings

      • In this timeframe, 2015/2016, there were a couple of papers that showed Botox actually travels through neurons
      • So up until 2015, it was believed that Botox could defuse a short way through the cells
      • Now it is known that it migrates, which explains how you could get full body weakness from a Botox injections
      • This is the explanation for these systemic adverse effects
      • These studies haven't hit the general body of knowledge around Botox
      • The studies Sarah referenced:
      • In addition to the impact that Botox has on the nervous system, there is also direct immune effects, which also has some concerning implications
      • There are only a couple of studies that look at this, but Botox is basically causing an incredibly intense inflammatory response
      • As Sarah was researching this and feeling frustrated at the lack of long-term studies, she thought that this would have been a component that would have been needed for FDA approval
      • Sarah hit on this entire other field of research that looks at the impact of Botox of mental and emotional health
      • An important piece to note from the latest research is that Botox is only 80% effective, so 20% of people who get Botox (whether used for therapeutic or cosmetic use) and don't actually get the benefits of Botox
      • There is a collection of studies showing that Botox blunts emotional responses and emotional experiences
      • Stacy's mind has been completely blown by these findings
      • The idea of not being able to pick up on emotional queues would devastate Stacy
      • There are 8 to 10 studies that have looked at these emotional and mental effects, so it has been fairly thoroughly looked at and it is showing the impact that Botox has on the brain stem
    • (47:59) Closing Thoughts on Botox

      • On a side, Sarah highly recommends the book Brainstorm
      • There is also the potential for side effects on memory and feeling emotions in general
      • The idea of giving up something for the benefit of another thing, in this case, the aesthetics, and does that really make the person happy
      • In Stacy's experience, she has never known anyone who had a cosmetic procedure that said, and now I am complete and fulfilled and everything is great
      • Stacy often hears from people that on the other side of that change you make, that it doesn't actually solve the problem, it just highlights another for you
      • There are so many articles out there about people who become addicted to cosmetic procedures
      • Society has come to a point where we have lost the ability to step back and look at more than just the wrinkle, and this case, all the many other things impacted by one procedure
      • The health consequences are very problematic for Stacy, but the inflammatory response and the mental and emotional issues that come along with it make it all the more horrifying to her
      • Sarah thinks that its this collection of facts that make Joovv such a serendipitous sponsor for this show because when Sarah thinks about the things that would bring someone to Botox her first reaction is - well, what about all the effective, safe things you can do instead
        • Diet and hydration, exercise all have a huge impact on skin health
        • If you are going to invest in something to improve your appearance cosmetically, Joovv red light therapy would be a route that is highly recommended
        • There are a ton of studies showing that the two wavelengths in Joovv help to reduce inflammation and stimulate collagen production in the skin
        • The two wavelengths used in Joovv actually make the skin physically younger, as opposed to just making it appear younger, which is what Botox does
    • (53:34) Infrared Sauna vs. Joovv Therapy

      • An infrared sauna is a higher wavelength that works by increasing your core temperature and forcing you to sweat, which is a detoxification pathway
      • Joovv actually combines two different wavelengths, an infrared wavelength and a red wavelength
      • It can still increase your core temperature if you sit in front of it for long enough, but the addition of the red light to the infrared light is what gives it the magical formula
      • A red light goes deeper into your skin and is the main wavelength that is increasing cellular health
      • Sarah finds Joovv to be the best of both worlds, and has actually found that their product is the only one actually delivering therapeutic doses
      • If you want to shop Joovv, you can go to joovv.com/thepaleoview
      • There are different sizes and different price points, and all offer the health benefits that Stacy and Sarah discussed
    • (59:14) Final Thoughts

      • There are also, of course, topical treatments that people can do to treat wrinkles, but a lot of the antiaging products that are on the market actually intentionally disrupt your hormones
      • For those of us working really hard on lifestyle factors to regulate hormones, what you don't want to be doing is slathering yourself in some sort of cream that is just going to disrupt them
      • Be careful about the products you are using
      • Aging is not the most fun thing in the world
      • There is not one magical thing that fixes everything, it is the little bit of benefit that we get from each choice (diet, lifestyle, the use of biohacks like Joovv) that compounds
      • The goal for Sarah isn't to have her skin look younger, the goal is for her skin to be younger, and that is where the diet, lifestyle, and the smart use of biohacks that have scientific validity all comes together for magic (science) awesome
      • Stacy wants to remind everyone that they are wonderful and beautiful just as you are
      • Accepting yourself where you are and wanting to change is so important, so if there is something you want to change, Stacy suggests finding acceptance with yourself before you go on to find that next great thing because you might find that those laugh lines aren't something you actually want to change
      • If this is something you have done already, this is not meant to be a dig on you
      • Stacy and Sarah's goal is to simply help you be informed and make the best decisions for your health
      • Thank you for tuning in and having patience on this deeply scientific show
      • Thank you Sarah for pulling together all of this research and information
      • Don't forget that you can submit follow up questions through both Stacy and Sarah's websites or on social media
      • We will try to compile any questions received and if Stacy and Sarah need to do a follow-up show, we will as soon as we are able
      • Stacy wished Sarah a wonderful trip to PaleoFx
      • When Sarah returns, Stacy looks forward to discussing both of their wonderful trips

TPV-The-Paleo-View-Feature-Graphic-Final In this week's episode, Stacy and Sarah revisit the many questions that were received in response to episode 328, all about the amazing health benefits of drinking tea. Learn more about the science behind tea as a health-promoting tool, why Stacy and Sarah are such huge fans of Piquetea, and how you can incorporate tea into your healthy habits for maximum results. Tune in below!

 

 

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The Paleo View (TPV), Episode 348: The Benefits of Drinking Tea Part 2 Rapid Fire

Follow-up to episode 328 (Nov 30, 2018)

    • (0:00) Intro

      • Hiiiii friends, I’m still in Europe drinking my favorite mint tea that they give you before bed on the cruise.
      • Thanking this week’s sponsor Piquetea!
      • We received so many questions from episode 328 that we are going to do a rapid-fire Q & A today
    • (3:12) The science behind the tea!

      • Scientific studies show that regular tea consumption can decrease the risk of diabetes, liver disease, cardiovascular disease and some forms of cancer thanks to the high antioxidant polyphenol content of green and black tea.
      • Polyphenols in green and black tea can improve gut microbiome
        • Supports the growth of probiotic strains like Lactobacillus and suppressing the growth of pathogenic bacteria like C. difficile

          • Reverses obesity-related changes in the microbiome caused by high-fat diets!
      • Tea can add or detract from health depending on the quality
    •  (5:17) Why we partnered with Piquetea
      • Pique Tea Crystals deliver up to 12x the polyphenols of regular teas and are Triple Toxin Screened to ensure you get the most health benefits from each cup!
      • Convenient tea crystals packets, every cup is pure perfection!
      • You can quickly mix up some tea anywhere you go because they dissolve in both cold and hot water. Each packet will let you know if they should be used for hot or cold water
      • The kids love it too and we love knowing it’s not a bag of BPA soaking in hot water
      • Thanks to Piquetea for coming back to the podcast and being a product we can recommend and use for our families and Sarah is a tea snob!

 

    •  (9:09) Q:  What’s in the tea that makes it prebiotic?

      • Polyphenols!

        • They actually aren’t prebiotic, but rather influence gut microbiome composition through selective antimicrobial activity
        • Phenolic compounds from wine, tea, olives, and berries have been shown to have antimicrobial properties, such as by inhibiting the growth of Bacteroides species, Clostridium species, Escherichia coli, and Salmonella typhimurium
          • The phenolic acid curcumin (diferuloylmethane) is metabolized by the gut microflora and is able to modulate the gut microflora during colitis and colon cancer, along with improving intestinal barrier function.
        • Some polyphenols can interfere with the production of small signal molecules in pathogenic bacteria, in turn preventing the exponential growth of harmful bacterial populations
    •  (10:52) Q:  How much tea should I drink every day and when?

      • Studies evaluate in different ways but the typical result is 3-4 cups/day and in the morning for caffeine (Green/Black tea)
    •  (11:56) Q:  Does it matter what kind of tea I drink?

      • Different teas have different Phytochemicals and different amounts antioxidants

        • Generally, Green Tea is higher followed by Black Tea
        • Steeping time has the most impact of maximizing the antioxidant benefit
        • Stacy loves to drink a variety of different teas to get the most benefit

TPC=total phenolic content from https://www.mdpi.com/2306-5710/2/3/17/pdf    

    •  (14:35) Q:  Can I get gut health benefits if I only drink herbal (caffeine-free) teas?

      • Herbal teas haven’t been studied for their impact on the gut microbiome.  However, if we postulate that the polyphenols are the reason why tea is beneficial, herbal teas should still provide a benefit, albeit one that we can’t yet quantify.

        • Herbal teas do have health benefits but not as much as your green and black would need to drink more than the 3-4 recommended cups
        • No studies yet to quantify results of herbal teas for gut health benefits
    •  (18:30) Q:  If I add milk or sweetener, will I still get the gut health benefits?

      • Sweetener rant (use honey!)

        • Sugar alcohols cause gut dysbiosis issues
        • Honey is the only natural sweetener that benefits the gut
      • A1 dairy bad for microbiome (most grocery store dairy)
      • A2 dairy good (sheep or goat milk and SOME cow milk)
      • Not many studies look at the combination of dietary factors, so it’s hard to know for sure.  If we were talking about coffee, adding milk to coffee effect is that the absorption of an antioxidant called chlorogenic acid available in coffee may be reduced by 23%.
        • Black tea has quite a bit of chlorogenic acid (an antioxidant) so this effect might impact tea consumption too.
    • (26:20) Q:  Is there anything I should add to the tea to boost gut health benefits?

      • A healthy diet, sleep, stress management, activity and nature time. :P
    • (29:22) Q:  Can I still drink coffee along with the tea and get gut health benefits? What about alcohol?

      • Yes, Coffee is actually beneficial for the gut microbiome.

        • While tea has some unique benefits, coffee still offers more benefits
        • Coffee can be inflammatory or anti-inflammatory depending on genetics
          • Tea is good for us all!!!!!
      • Coffee contains the fibers arabinogalactans and galactomannans (approximately 0.5 g of soluble dietary fiber per one cup of filtered coffee), which are readily fermented by human intestinal bacteria to produce SCFAs and can expand levels of Bacteroides/Prevotella bacteria. In rodents, studies have found that coffee causes an increase in beneficial Bifidobacteria and inhibits the growth of E. coli and Clostridium species.
        • Likewise, a human trial in which 16 healthy adults consumed three cups of coffee daily for three weeks found that Bifidobacterium levels (and in some cases, metabolic activity) increased significantly.
        • An in vitro study of coffee and chlorogenic acids (or CGA, the major phenolic compounds found in coffee) also showed that coffee with the highest levels of CGA induced a significant increase in Bifidobacterium growth, while CGA induced significant proliferation of the Clostridium coccoides-Eubacterium rectale group.
        • This selective metabolism would likely be beneficial to the microflora composition and the health of the host. Although the research is too sparse to draw any definitive conclusions, some researchers have speculated that the anti-Parkinson’s effects of coffee may be related to its ability to regulate the gut microbiome and return microflora composition to a state that resembles that of patients without Parkinson’s disease.
      • Alcohol
        • Increases leaky gut
        • Feeds pathogenic strains
        • Transports endotoxins into the body
    • (35:24) Q:  How will I know if the tea is helping my gut health?

      • Experimenting on yourself: change one thing at a time, every 3-4 weeks.  For gut health, you can look at symptoms, markers of inflammation or leaky gut (serum zonulin, lactulose-mannitol test), microbiome analysis (16S rRNA like uBiome, Viome, LC science

        • We don’t know them all, just check for the 16S ribosomal RNA buzz word), stool quality.

          • Look at your stool!
  • (40:35)  Q:  Will tea help me with constipation?
    • (42:15)   Q: What about the fluoride in tea?

      • The fluoride level in tea varies but can be as high as fluoridated water (1-3mm per liter or so), and is usually higher in lower quality teas.
      • High tea consumption isn’t associated with the same health issues that chronic fluoride exposure is linked to. It may offer a protective effect of the polyphenols, but more research is needed.
      • We stick with high-quality tea and always make it with filtered water.

 

    • (45:25)  Closing

      • Piquetea screens their tea as part of their Triple Toxin screen (for heavy metals, pesticides, and toxic mold ), so we feel even better about them as a podcast sponsor! Thank you, guys!!!

      • Thanks to Sarah for an amazing rapid-fire session today!
      • Stacy will be back with us next week!!!!!!

Resources https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1504712/?page=1 https://www.ncbi.nlm.nih.gov/pubmed/24604453 https://www.mdpi.com/2306-5710/2/3/17/pdf    

The-Paleo-View-Episode-347-How-to-eat-No In this week's episode, Stacy and Sarah.............................................. Listen to find out!

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The Paleo View (TPV), Episode 347: How to eat Nose to Tail

    • (0:00) Intro

      • Go watch Wayne’s World!!!
      • Stacy currently on vacation and can’t keep up with where she
        • Loving not have to plan and not have to think
        • We hope Stacy is having a great time and that the boys are learning a lot, enjoying the culture and the great food!!
    • (4:15) What Sarah has been working on

      • While Stacy is gone Sarah has been busy pulling together videos, photographs and stories from a conference she conducted, and all the program sessions are now available online for all those who missed it or couldn’t attend!! https://www.thepaleomom.com/courses/workshop-2019

        • Chris Wilson was the amazing videographer and is based out of the San Francisco Bay area and is AMAZING! and was able to capture 15hrs of seminars Sarah did, testimonials, etc that Sarah did while she was there. http://www.thechriswilson.com/
        • Sessions talk abut nutritional science, easy and sustainable weight loss, data and study reviews and what it all means!
          • Science is often dismissed because it doesn’t fit into their message, but Sarah doesn’t agree that’s the way to go

            • Sarah working on a blogpost diving into a recent scientific study stay that eggs cause cardiovascular disease
          • Diets are often described as “healthy” but what you CAN’T eat but this is fundamentally flawed
            • Diets should be defined by the actual food on your plate
        • Sarah has already agreed to do another workshop in 2020 and it’s already LIVE for registration now! https://www.thepaleomom.com/go/workshop/
      • Next year Sarah will talk about genetics and phytochemicals and how they can be optimal for your lifestyle and goals
    • (29:38) Eating nose to tail

      • Stacy was a vegetarian for 7 years and it was based off the idea of not wanting to kill or hurt animals

        • Stacy’s youngest son is now dealing with these questions about being a vegetarian and the family is talking to him about how to respect animals in a different way and participate in the circle of consuming them that is respectful
      • Treating animals with respect has been a passion of Stacy’s since she went Paleo
        • Stacy feels better about consuming animals knowing that she is participating in a healthy circle of life that gives back in the earth rather that takes away from it

 

    • (34:00) Listener Question from Katherine

      • I need more offal recipes! I am eating paleo AIP and my extended family is slaughtering some pigs. I want to use the whole pig, but I don't know how to fix the feet, ears or eyes. And I don't have recipes that I like for the melt, head meat or tail. I find plenty of recipes for liver and eat it regularly. I have also made fried pig rinds, cracklins and of course lard. I love Stacy book Beyond Bacon but want to find more recipes that I can eat as AIP with few reintroductions. I currently have pig feet and ears in my freezer from last season, and we are about to butcher again. No one else wants to fix these parts, but I would end up extra and free offal if I only knew how to prepare it. And I might also convince extended family members to eat it too. I love your show and have been listening weekly for a few years now.

        • It’s ok if you have certain parts that the family doesn’t like
        • Stacy loves to use pig feet for pork broth!
        • Lots a variety in liver and kidneys
          • Make a simple Shepard’s pie and mix in the organ meats!
        • Sarah’s go to ways to prepare things that you don’t want to eat straight
          • Sautéed kidney
          • Pig Feet/Ear broth!! SOOO YUMMY!
            • Pig ears could be cracklings
          • Hocks can go in soup
            • Instant Pot for 45mins and add greens
          • Spleen/Heart meat/Liver, Kidney meat
            • Stew (steak and kidney)

              • Can sub another organ meat and chop up small so you don’t taste it as much
            • Grind up in food processor and add to ground beef or pork
              • Ground hamburger pattys add organ meat chopped up!
            • Heart Meat can be used to dilute liver or kidneys
              • Also good as jerky!!

                • Add orange or teriyaki marinade
              • Kabobs!!
    • (47:52) Different pig parts and how to eat them

      • Different states process meat differently so you may not see them at your farmers market
      • Pig Snout is very collagen rich and is like eating skin
        • Best roasted or fried
      • Jowl (also called head bacon or jowl bacon)
        • Muscle meat like pork belly
        • Roasting is great start
        • Smoking the jowl is DELICIOUS!!!
      • Whole Head
        • Best to take to the butcher or farmer who can help process it for you
        • Head cheese
          • Turns into more meaty texture instead of organ meat texture
      • Brains
        • Scrambled brain and eggs

          • Precook brains (boil) in acidified water (vinegar and salt) and mix with eggs

            • Same texture as eggs so you don’t even know it’s there!
      • Neck Roast
        • Collagen rich part of the pig
        • Can be used in broth/pot roast and it is delicious!
        • Play with the flavors and find what works for you
        • Family won’t even know because it’s muscle meat
      • Tongue
        • Boil or slow roast and treat like carnitas/tacos and kids LOVE IT!
      • Organ Meats
        • Parts you can combine with other things to taste better

          • Spleen
          • Sweetbreads (organ meat from the thymus gland and pancreas)
            • Boiled, cut and deep fried
          • Liver
            • Like eating with granny smith apples when you make like a mousse
            • Gravy!!
              • Subtle texture that can be blended into leftover soups and broths
            • Burgers
              • 2lbs ground beef mixed with 1lb liver

                • Take from frozen, let it thaw for an hour and then box grate
                • 425 degrees for 15 minutes in the oven
            • Alpaca liver is the best Sarah has ever had and would eat it straight out the frying pan!!
        • These foods are extremely nutrient dense and soooo good for you
        • If you have a deficiency in one of your organs eating more liver (or kidney) may help because it has the nutrients your body needs for improved function
          • Stick with it because you may start to feel really good eating these foods and you just might LOVE IT
        • Tripe, Stomach, and food processing organs
          • Chinese preparation is the best for Sarah

            • Ex: Dim Sum
            • If you can buy already prepared that might be the best way to start
    • (78:50) Closing
      • New record for longest episode!!
      • Stacy is having a great time traveling in Europe
        • Stacy’s son is looking forward to trying snail but doesn’t want to know that’s what it is before he has it!
      • Hope this show has inspired you to try something new
      • Doing it for your health, respecting the animals, and the earth!

Resources https://thedomesticman.com/ http://realeverything.com/beyond-bacon/ http://www.buffalogal.com/ https://www.thepaleomom.com/books/paleo-approach-cookbook/                  

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