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Ep. 244: Robb Wolf and Where Is Paleo Going?

In this episode, Stacy and Sarah talk to Robb about where the future of the paleo movement is going.

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

The Paleo View (TPV), Episode 244: Robb Wolf and Where Is Paleo Going?

  • Intro (0:00)
  • (You can skip to Robb's interview at 4:41!)
  • News and Views (0:40)
    • Robb Wolf is our guest again!
    • Don't forget to get his new book, Wired to Eat! We really recommend it! It's a book that is pushing the conversation forward, not rehashing the same points.
    • This week is about upcoming issues in the paleo movement that we should be discussing more among paleo thought leaders.
  • Robb Wolf is our guest! (4:41)
    • Thanks, Robb, for giving us so much of your time!
    • We're talking about the future of the paleo movement! Small topic.
    • Sarah points out that the mainstream is embracing some paleo ideas like more vegetables, seafood, Omega-3, organic, seasonal, and grass-fed.
    • Meanwhile, paleo is looking on its fringes and seeing if foods like rice, lentils, beans, and dairy could work for individuals.
    • Sarah asks where these two directions will converge.
    • Robb compares different diet systems to different operating systems in a computer. You try on different systems to see if they work best for you.
    • The internet gives you a ton of information and feedback on what healthy diets could be and the best ideas rise to the top.
    • Robb says that the health crisis of obesity and diabetes is an existential threat and soon all of our GDP could be devoted to health care.
    • Corporate interest are invested in the health systems devoted to allowing highly palatable food unhealthy food into the system, but even they are beginning to see the issues upcoming.
    • The culture is beginning to call BS on the selling of unhealth to people.
    • Unfortunately, there's a push for "Planet of the Vegans" model under the banner of sustainability
    • Robb is working on combating this meme next because veganism isn't necessarily the most sustainable. He favors the views of people like Joel Salatin (who wrote the forward to Beyond Bacon!) and Allan Savory who advocate for a grass-fed meat approach to sustainability
    • We're either going to ignore our food supply, health and environmental issues or confront them. And if we don't come up with a solution, the future is going to look pretty bleak.
    • Sarah thinks that the sustainability argument against paleo is a worthy and interesting conversation to have. How can we do this? Sarah advocates insect protein, for example.
    • Robb says the many people find health relief from paleo, then look up and see how they can help the world
    • Robb recommends Dan Carlin (Matt, too!) and relates his analysis that in older days people on all sides of the political spectrum would read the same texts and have different perspectives on them. These days, people only read and listen to their own side, causing the debates to no longer have the basic foundations that solutions can be based on.
    • Robb feels that a grasp of thermodynamics, economics, and evolution will give you a very deep insight into how the world works. For example, you can ask what ethanol farmers use in their tractors. Gas or diesel because ethanol is not an efficient source of energy.
    • Our next challenge is going to be thinking deeply about how the world works and works efficiently, and make them as interesting as workouts and gluten-free pizza
    • Sarah says that our biggest problem is that so many people are not scientifically literate. Not just knowing what the science says, but how to read it for yourself. Part of the success of paleo is that we have so many "science translators".
    • Robb says we're not in any danger of losing our jobs because we've solved our problems. While he's seen paleo make strides in 15 years that he didn't expect in his lifetime, there's still a ton of work to do!
    • Sarah says that the fractures in the paleo movement are both helpful for having debates of interesting issues, but also lead to bickering about nonsense.
    • Robb praises modern medicine as being nearly miraculous in healing trauma and acute illnesses, but terrible in chronic degenerative disease. He would like to reorient it to preventative medicine in a much more effective way. As part of intake questions, ask about lifestyle issues so they can be addresses and corrected as well.
    • We may be moving in that direction. Doctors at the Mayo clinic are teaching functional medicine.
    • Sarah loves functional medicine because she says it is focused on preventing illnesses or treating preemptively.
    • Robb references the Cleveland Clinic functional medicine program and Chris Kesser's Kresser Institute ADAPT program as signs that we're moving in the correct direction
    • Robb believes that the marketplace of ideas will lead to the best practices winning out. Hopefully the natural ideas of eating less, moving more will take hold.
    • It's hard to take the ideas of moderation seriously when all these corporate interests are trying to convince you to indulge.
    • Robb's wife is awesome and he wants you to know that.
    • Robb also recommends checking out the Savory Institute and Allan Savory's TED Talk. He thinks this is the solution to our sustainability issues.
    • Stacy recommends finding a local meat share in your area to get involved in grass fed meat!
    • Thank you Robb for joining us! Read his newest book Wired to Eat right now!
    • See Robb, Sarah, and Nikki at Paleo F(x)!
  • Rate and Review us! Goodbye!
  • Outro (39:05)

 

 

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Ep. 243: How Are You Wired to Eat with Robb Wolf

In this episode, Stacy and Sarah invite Robb Wolf on to talk about his new book Wired to Eat!

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or download and listen by clicking the PodBean Player below

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

The Paleo View (TPV), Episode 243: How Are You Wired to Eat with Robb Wolf

  • Intro (0:00)
  • (You can skip to Robb's interview at 12:40!)
  • News and Views (0:40)
    • Sarah and her family opted for an "explore your city" approach to Spring Break.
    • Their goal was to do 2 new things around Atlanta.
    • They went to a park with a creek they've never explored—and found a super scary snake!
    • Then, she and her daughters went on a nearly 6-mile hike around a local "mountain."
    • Sarah was really impressed with how her daughters held their own during their 4-hour adventure.
    • She did bribe them with a gluten-free and dairy-free sandwich cookie during the last 1.5 miles, but overall they did well on double or triple their usual hiking distance!
    • Sarah's daughters are now really into hiking. It makes her feel like she did something great as a parent!
    • Meanwhile, Stacy's kids will be cleaning during Spring Break to get their house ready to sell!
    • Stacy's family has been getting creative in their kitchen since they're trying to keep it clean.
    • They're finding lots of interesting options like salads that they normally wouldn't eat much.
    • You can find some of Stacy's lunch box and dinner creations at @RealEverythingBlog and the #nocookpaleo hashtag.
    • Stacy is looking forward to selling the house!
  • Robb Wolf Intro(11:20)
    • Robb has been an important voice in the Paleo community for years.
    • Sarah says his new book, Wired to Eat, is going to advance the conversation on Paleo nutrition and provide useful tools for everyone in the community
    • He blogs at https://robbwolf.com/ and his first book, The Paleo Solution, is available online and in stores everywhere.
    • Find Wired to Eat here and The Paleo Diet Solution here. They come highly recommended
  • Robb Wolf Joins the Show (12:40)
    • Stacy and Sarah are super excited that Robb is back on the show!
    • Robb's site is RobbWolf.com
    • When Robb moved to Reno 5 or 6 years ago, he became involved with a medical clinic that had just finished a large scale, 2-year pilot study with Reno PD and Fire Department. The changes when they put first responders on a Paleo Diet saved the City of Reno $22 million with a 33-1 return on investment.
    • New scientific information is going to continue to validate findings like these.
    • Robb realized "this stuff really works, I'm not a crazy person."
    • At the same time, Paleo has become dogmatic. Robb says this is understandable because people see such amazing results, but it's off-putting for the media, public at large and especially mainstream medicine.
    • "Brain evolution, the determinates of food choice, and the omnivore's dilemma," one of the papers that inspired Robb's new book
      • Our food choices are driven by a desire to consume more calories than we expend, so eating is regulated by one of the deepest, most ancient parts of the brain. Really powerful triggers are woven into that process.
      • Since we now live in a time of "infinite food options," we shouldn't be surprised that it's difficult to make good choices.
      • This paper made a case that "it's not your fault."
    • Personalized Nutrition by Prediction of Glycemic Response
      • A groundbreaking study that showed completely individualized responses to certain carbohydrates. For instance, one person might have a normal blood sugar response with a cookie and elevated blood sugar response with a banana, while another person might find the opposite.
      • With healthy blood sugar levels, researchers saw healthy gut microbiota, and vice versa.
    • Robb realized this was an important story to tell, especially couched in the context that struggling with dietary and lifestyle change is not our fault.
    • Personalized nutrition made a strong case that although we need to start with general Paleo principles, the "one size fits all" approaches only meet the needs of certain people.
    • Stacy says some people get caught up in their own approach and forget about individualized, flexible approaches that make significant change possible—where "perfection isn't the enemy of the good."
    • She sees this as a way to encourage people to find a more personalized template that might make them want to try Paleo without giving up some less-damaging, favorite foods.
    • Robb compares the appeal of social media to the hyper palatability of potato chips, which are designed to appeal to our neurology in the same way. Sea Salt and Vinegar potato chips are an example of this type of engineered food.
    • Modern dietetics are still in complete denial that evolutionary models can help us, so the gatekeepers aren't doing us any favors.
    • Sarah's history of obesity and binge eating means adopting a Paleo diet didn't completely heal her relationship with food. She still struggles with portion control and intuitive eating doesn't work for her.
    • Researchers now think engaging with hyper palatable foods regularly contributes to the problem of binge eating. It's more complicated than just cutting everything out!
    • In Wired to Eat, Robb shares concrete strategies for identifying trigger foods
    • The 7-Day Carb Test
      • The book shares a 30-day Paleo Reset to support a healthy blood sugar response.
      • Afterward, the 7-Day Carb Test helps you understand where you are on the insulin sensitivity spectrum.
      • It involves testing blood sugar response to 50 g of several different types of carbs (gluten-free like white rice, corn tortillas, white potatoes) after they are eaten alone at breakfast.
      • Robb's ideal measure is under 115 mg/dl after 2 hours.
      • If a carb spikes the blood sugar too much, it makes sense to avoid, limit or keep the food in the post-workout period.
    • Robb has seen surprising results to these tests, possibly mediated by an immunogenic response to certain foods.
    • Researchers from the "Personalized Nutrition" study mentioned above told Robb they didn't test for immunogenic responses in this study, but they suspect this was a factor in surprising responses found in their study, like a poor reaction to hummus.
    • We've long thought high and low glycemic load foods were the key to managing blood sugar, but there's more to the story thanks to these immunogenic results.
    • These responses are tricky because they don't fit cleanly into the mold of either allergy or immune responses.
    • Stacy notes that many people don't believe that food affects their health, and she hopes Robb's work leads to profound results.
    • Robb says blood glucose control helps manage our gut micro biome too, making it a very affective control on our health.
    • Pre-agricultural people given blood glucose tolerance tests have fabulous glucose tolerance. This is the basis for Robb's upper level, 115 mg/dl.
    • Sarah had gestational diabetes during her first pregnancy, and the levels were much higher than this upper level. What her doctors accepted was much higher than what she thinks is ideal now.
  • Robb was very generous with his time, so he will be joining us to talk about a completely different topic soon!
  • Rate and Review us! Goodbye!
  • Outro (51:20)

 

 

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Ep. 242: Children and Food Intolerances

In this episode, Stacy and Sarah talk about food intolerance and babies. How can you tell if your baby is sensitive to something and how do you introduce his or her first foods?

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The Paleo View (TPV), Episode 242: Children and Food Intolerances

  • Intro (0:00)
  • News and Views (0:40)
    • Sarah is done with Crossfit Open! Let's celebrate!
    • All of the workouts were difficult, but especially the last one with thrusters and double-unders
    • But she was able to manage her workout well and completed 9 rounds!
    • Managing your exertion is important! There is a immune system depression that comes from exercising too hard! Protect your health.
    • Sarah tailors her level of exercise to how she's feeling and how stressed she is to preserve her health.
    • She also loves the Oura Ring as a tool to manage her exercise. It gives you great accurate data on sleep and other wellness markers. She uses this data to determine how hard to workout with the Readiness score
    • Today we're following up last weeks podcast with this show about First Foods!
  • Alexa asks: "Hi ladies! Thank you so much for all your work over the past few years. I've been listening to the podcast since the beginning and love your books! I am wondering how to approach feeding my daughter solids when I have a number of food intolerances. I get an arthritis type reaction from nightshades, almonds, eggs, dairy, and gluten. My husband has celiac disease. I understand how to give one food at a time and wait to see if there is any reaction but I'm concerned about whether or not I would detect a reaction. For me, when I eat those foods I don't instantly break out or flare up. My husbands gluten reactions aren't instant either. Is it safe to assume if there isn't a skin reaction or noticeable digestive discomfort that a food is okay? How much of a connection is there between a parents intolerances and their child's? Is it a high or low likelihood that I have passed these on to my daughter? My family, who are wheat farmers, voiced concerns that by not introducing her to gluten and dairy soon that I may be setting her up for an increased likelihood of reactions. What are your thoughts on how to proceed with this? Thank you for your tremendous wisdom!" (15:08)
    • When people express concerns, remember: it's because they care.
    • Explain to them that you are avoiding because of husbands condition and that there is no nutrition in wheat that can't be found in other foods. That there is serious consequences to celiac sufferers continuing to eat gluten
    • There are great changes in digestion as a baby grows and at about 6 months they tend to be ready for food.
    • Introduce foods one at a time every 4-7 days and look for reactions on the skin, in the digestion and in the mood
    • For intolerances, look for any GI symptoms, reduced energy or fatigue, pika, trouble sleeping, headaches, mucus production, coughing, muscle soreness, skin issues, pink bumps, dry nails and hair, and irritability.
    • Look for anything unusual in your baby and see if you can link it to new food. Yes, this can be difficult! Err on the side of caution.
    • Stacy started with chicken liver as a first food because of advice from the internet.
    • Don't shy away from meat! The protein in meat is easier to digest that the protein in vegetables.
    • Breastmilk is high in fat, even saturated fat. Meat is much closer to that than fruits and vegetables.
    • Try adding fat to your baby's foods too.
    • Even if something is a recommended food, it's not necessarily completely safe. Even bananas can cause a reaction!
    • Sarah's daughter had a bad reaction to gluten and was significantly constipated as a baby. In hindsight, she did notice that the introduction of wheat corresponded to the constipation
    • Her other daughter had sleep apnea from dairy and gluten and it was hard to link it to the food.
  • Special guest next week! Holy cats!
  • Rate and Review us! Goodbye!
  • Outro (35:58)

 

 

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In this episode, Stacy and answer a reader question about creating or preventing allergies when introducing foods to children.

Click here to listen in iTunes

 

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

The Paleo View (TPV), Episode 241: Can You Create or Prevent a Food Allergy?

  •      
  • Intro (0:00)
  •      
  • News and Views (0:40)
    •      
    • Hello, listeners!
    •      
    • Stacy got a special gift from Sarah and Vital Proteins!
    •      
    • Sarah talks about her collaborative effort with Vital Proteins to create Dr. Sarah Ballantyne’s Collagen Veggie Blend.
    •      
    • Sarah and Stacy share what they like to add to make a Collagen Veggie Blend smoothies
    •      
    • Stacy talks about her experience so far with trying to give up coffee.
    •      
    • Stacy puts out a no-coffee challenge to all the listeners.
    •      
    • Sarah talks a little about filming with Micky and Angie from Autoimmune Wellness, last week, for the AIP Certified Coach practitioners program that will be launching later this year.
    •      
    • Sarah dishes on the break down of the price of Collagen Veggie Blend vs making your own.
  •      
  • Brooke asks: "My question is for my baby daughter, who turned one yesterday. Today we had her 12 month check up with our pediatrician who has a standard American medical practice and the pediatrician was more than a little hesitant to put her stamp of approval on my daughter's diet. Besides transitioning to formula around 6 months, my daughter has had only Paleo-compliant foods via baby led weaning. Her meals consist of grass-fed meats, wild seafood, pastured eggs, all the fruits and veggies, healthy doses of healthy fats like EVOO, avocado, ghee, coconut milk, almond milks and flours, etc. My pediatrician advised me that I needed to introduce cow's milk, grains (including gluten grains) and legumes (including peanuts) into my daughter's diet as soon as possible, to avoid CREATING possible food allergies. Her reasoning behind this advice is the new study (source...?) that was recently released about introducing kids to peanuts early to avoid severe peanut allergies later. My question is, do I need to do this? I thought one was born with food allergies, and cannot be created from abstaining from a certain food. Also, what are the nutritional benefits, if any, in giving my daughter these foods that could have potential inflammatory reactions? My doctor seemed to be mostly concerned with calcium, iron, Vit D and B12. Both my husband and I are gluten and dairy intolerant, so can I assume our offspring will be too, at some point in her life? If you could address the issue of food allergies in young children and whether we can create or prevent certain allergies by introducing/abstaining from certain foods at a certain age, I'd greatly appreciate it! Love to hear your thoughts on the recent peanut allergy study, too!" (18:14)
    •      
    • New Peanut Allergy Study, Stacy gives her thoughts on the study and talks about her own experience with her kids.
    •      
    • Sarah talks about immune tolerance and more on the different ways the immune system reacts.
    •      
    • Stacy and Sarah talked last week with Dr. Terry Walhs on why it's important to look at these studies and not dismiss the science because it's not in line with personal beliefs. Use it as an opportunity to take a deeper look at a topic.
    •      
    • Sarah talks about a gluten study that had a similar idea, and points out that many of the babies in that were still being breast fed. Breast feeding can create a healthy gut microbiome, and that can mediate allergic reactions.
    •      
    • Not enough scientific evidence to strongly support either side of this question. Her takeaways are to focus on nutrient density and supporting a healthy gut micobiome.
    •      
    • To the second part of the question, 'Any nutritional benefits to these foods?' NO! Grains, dairy, and legumes have no unique nutrients that you couldn't find in other whole foods.
    •      
    • Sarah suggests adding organ meats to the list of foods this family is already feeding their baby.
    •      
    • Stacy talks more of her experiences with her own kids and food choices.
    •      
    • Stacy and Sarah share about how they talk with their own children's doctors.
  •      
  • Rate and Review us! Goodbye!
  •      
  • Outro (49:41)
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Ep. 240: Dr. Terry Wahls Part 2

The Paleo View TPV 240 Terry Wahls Pt 2

In this episode, Stacy and Sarah invite on Dr. Terry Wahls for a second part to discuss her thoughts on a new study of gluten free diets and her newest book.

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or download and listen by clicking the PodBean Player below

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

The Paleo View (TPV), Episode 240: Dr. Terry Wahls Part 2

  • Intro (0:00)
  • News and Views (0:40)
    • Stacy is going to put videos on YouTube! Stay tuned to her Facebook page for details!
    • Sarah is filming a special project with the women of Autoimmune Paleo!
    • A press release from the American Heart Association conference: Low Gluten Diets May Be Associated with Higher Risk of Type 2 Diabetes
    • List is a press release on not yet published study.
    • Lowest gluten had 13% increase of Type 2 Diabetes.
    • There was no gluten free groups and these people weren't pursuing a low gluten diet.
    • Corrected for fiber intake, but no other risk factors
    • This finding contradicts all other studies comparing gluten-free diets and Type 2 Diabetes.
    • In fact recent study came out with mice that found gluten-free diets could be therapeutic for Type 2.
    • No statistically higher risk of Type 2 for celiac disease patients as well
  • Dr. Terry Wahls is out guest (12:43)
    • It's a special show today! We have Dr. Terry Wahls on! She's a real deal real foods hero who maintains her Multiple Sclerosis with a whole foods diet!
    • She is the author of The Wahls Protocol and the upcoming The Wahls Protocol: Cooking for Life
    • Dr Wahls hasn't seen the press release, but seems like something from the trend of trying to debunk gluten free as a fad diet.
    • While it's true that some gluten free people replace gluten foods with more expensive non-gluten grains, it is certainly not a nutrient deficient diet to replace gluten with vegetables like Dr. Wahls recommends
    • Many study authors seem to be trying to design studies to debunk gluten free and their methods are flawed. Reading a press release or an abstract makes it difficult to figure out whether the study is valid.
    • Stacy always ask what nutrients are you missing out on that you can't get from things that are not grains?
    • They took 4 studies that correlated a large number of chronic health issues and tracked self reported food frequency. They split the groups into high gluten, medium gluten and low gluten and found the 13% lower risk in the high gluten group
    • If you are sensitive then a low amount of gluten could maintain high inflammation
    • They didn't report any other health condition correlation. Could this mean there is none?
    • There are studies out there that find that paleo diets could be good for diabetes. So why take this one study as definitive?
    • Dr. Wahl's new book is The Wahls Protocol: Cooking for Life
    • She found that people who wanted to do her protocol were have trouble learning how to shift to cooking this way.
    • The book is full of resources, techniques and tips and recipes.
    • It's also designed around templates and techniques on how to adapt the templates to their own preferences.
    • If you want more from Dr. Wahls, check out her website and her books, The Wahls Protocol and the upcoming The Wahls Protocol: Cooking for Life
    • And if you want to participate in her study and have MS, check out her site here.
    • See Terry Wahls at her seminar in Cedar Rapids as well!
  • Rate and Review us! Goodbye!
  • Outro (35:38)

 

 

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Ep. 239: Dr. Terry Wahls Part 1

The Paleo View TPV 239 Terry Wahls Pt 1

In this episode, Stacy and Sarah invite on Dr. Terry Wahls to discuss her research on multiple sclerosis improvements with a whole foods diet.

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

The Paleo View (TPV), Episode 239: Dr. Terry Wahls Part 1

  • Intro (0:00)
  • News and Views (0:40)
  • Dr. Terry Wahls is out guest (6:00)
    • Terry recently was at the Nutritional Therapy Association conference in Vancouver
    • Terry is not only advocating for a diet and lifestyle change, but is actually doing clinical trials to test it.
    • In fact, if you have MS, you can join one of her studies.
    • These kinds of studies are difficult to do, particularly because changing someone's diet isn't easy to double blind; you know if you're eating broccoli. Placebo effect is certain to be an issue.
    • In the next Journal of the American College of Nutrition will be a study she ran using her original protocol and its effect on anxiety, depression and cognitive function and found significant improvement in 21 patients
    • A previous study was published that actually featured a control group, though that control group kept doing the Wahls Protocol on their own. People on the diet reduced their fatigue symptoms and improved motor function over the control group.
    • MS is a progressive autoimmune disease where the immune system attacks myelin, the insulating covers of nerve cells, and causes deterioration of nervous and brain function over time.
    • Relapse and remitting MS has an up and down effect where sometimes you have long periods of time where the disease doesn't worsen, followed by periods of acute periods. But over time the symptoms will slowly worsen whether you are in remission or not.
    • Because over a short duration study, Dr. Wahls didn't expect a significant improvement in motor function, so this was a surprise.
    • Dr. Wahls is going to try to follow up with he study group after some amount of time to see if there was continued improvement.
    • Sarah doesn't quite understand why people say paleo is hard because the motivation for her to continue is because of how amazing she was feeling.
    • At the beginning of her study, Dr. Wahls study group were eating 1.5 servings of veggies per day 5 servings of grains, dairy and eggs per day. After a year, they were up to 8 servings of veggies and were mostly avoiding the no foods. Clearly these patients were seeing the results to be so compliant to the protocol!
    • Only a few people went off the diet, one got Leukemia, another got divorced and couldn't follow.
    • Sarah is very aware of how sensitive bodies are to foods and how obvious the changes can be. The commitment is still very much required.
    • Having a "treat" after years on the protocol often leads to a relapse, and a typical doctor response is "see diet doesn't work!"
    • Dr. Wahls says that the protocol is a great treatment, but relapsing on your diet is likely to lead to a relapse of your disease!
    • Everyone can benefit from more veggies, but people are unlikely to change without a severe disease to manage. Dr. Wahls tries to translate to patients by asking "What is your life for?" and relating that to improved health from diet change.
    • People would either be willing to be compliant or not ready yet.
    • It's important not to add guilt if people aren't ready yet.
    • Stacy remembers thinking that pretzels and Diet Coke were a good choice and being surprised when someone called her out. She wasn't ready to hear it yet.
  • Part 2 coming next week! (35:02)
  • Rate and Review us! Goodbye!
  • Outro (36:11)

 

 

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Ep. 238: What's a FODMAP and Why Do Some People Avoid Them?

The Paleo View TPV 238 FODMAP

In this episode, Stacy and Sarah talk about FODMAPs. What are they and why are some people avoiding them? And what can you eat that ISN'T high in FODMAPs?

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

The Paleo View (TPV), Episode 238: What's a FODMAP and Why Do Some People Avoid Them?

  • Intro (0:00)
  • News and Views (0:40)
    • Hello, listeners!
    • It's Stacy's turn to be enthusiastic!
    • We absolutely recommend The School for Good and Evil! Great tween/teen reader fantasy! Also awesome on Audible!
    • Sarah's daughter read all of The Lord of the Rings in 9 days! That's absolute insanity!
    • Can Sarah's daughter, 10, read The Hunger Games? You weigh in!
    • Also recommended: His Dark Materials
    • It's hard to find great books at her advanced reading level that are appropriate for her age level. Recommendations?
    • Today's Topic: FODMAPs!
  • Wendy asks: "I have been diagnosed with hypothyroidism, fibromyalgia & fructose malabsorption. I was eating a FODMAP diet for a few years before starting Paleo 14 months ago. I combined AIP & FODMAP 8 months ago, and while I have felt much better, I'm not symptom free and still often have stomach pain in the lower left abdomen.This pain seems to be more frequent lately. Have I missed something?" (11:09)
    • FODMAPs are poorly absorbed short chain carbohydrates. The acronym stands for Fermentable Oligo-, Di-, and Monosaccharides, and Polyols.
    • These are fructose carbohydrates and sugar alcohols. They are loved by bacteria, but not absorbed in the small intestines
    • Beans are a typical FODMAP rich food, which is where the song comes from.
    • Finian recited the rhyme. He didn't know it before now, but now won't stop saying it!
    • FODMAPs feed the bacteria in your gut, leading to a bacteria bloom. That's why you get bloating, gas, and other GI problems.
    • People with FODMAP issues typically have poor gut health, gut dysbiosis, or a genetic predisposition.
    • Problems with FODMAPs can lead to small intestine bacterial overgrowth (SIBO).
    • Low FODMAP diets have been used to treat IBS and SIBO successfully. But the science seems to indicate that this is just symptom management.
    • The real issue is that FODMAP loving bacteria are actually good bacteria that we need. Just not too many!
    • A low FODMAP diet could eventually lead to a poor gut microbiome diversity.
    • The new recommendation is to follow the low FODMAP diet for 2-4 weeks.
    • Afterwards, go with gut healing like veggies, low-inflammatory diets, broth, L-Glutamine, and seafood.
    • Then, add back in FODMAPs to tolerance. It help grow back these great beneficial bacteria.
    • If it's not going well, there could be further issues like infection or other disorders. See a doctor!
    • Current knowledge indicates that no diet can cure SIBO and only medical intervention can cure it. See a doctor!
    • If you need guidance, see Paleo Mom Consulting!
    • Why are some veggies like garlic, onions, artichokes, all the brassicas, etc. on the FODMAP list? Well, they do contain a lot of fructans, which are fructose rich fibers like inulin
    • Sugar alcohols or polyols are in apples, watermelon, cherries, mushrooms, stone fruits, avocados, etc.
  • Katherine asks: "What are the best resources for following Paleo AND low FODMAP? I'm struggling big time on what the heck to eat and when I look for answers, I can't seem to find a combo of the two 'diets'. Only one or the other. Very frustrating. I'm hungry!" (27:38)
    • In The Paleo Approach and The Paleo Approach Cookbook, everything is labeled with whether it is low FODMAP or substitutions or if it can't be low FODMAP because many autoimmune people have GI issues.
    • Aglaee Jacob of Radicata Nutrition is the expert on this. Get her book Digestive Health with Real Food because she really knows how to navigate this issue!
    • When you're paleo, many of the high FODMAP foods are already gone!
    • Avoid the onion family, the cruciferous vegetables and things like squash.
    • Further, you just have to play with dose!
    • If you still have issues with FODMAPs after a 2-4 week intervention, it's time to call in the experts!
    • One of the cool things about FODMAP issues, is that it's one of the conditions with GI health you can actually cure it!
    • Bill from Primal Palate shared his story with FODMAPs here and here.
    • There are components to the gut health issue: getting the digestive enzymes right, getting the bacteria right, and getting the healthy cells right. All of those things are helped with a nutrient dense, low inflammatory diet, reducing stress and getting sleep!
    • When Sarah did her nutrient dense diet, she never even needed to limit her FODMAPs. That might even do it for you too!
  • Rate and Review us! Goodbye!
  • Outro (45:12)

 

 

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Ep. 237: Self-Love, Self-Acceptance, Self-Respect

The Paleo View TPV 237 Self love acceptance, respect

In this episode, we update you on how Stacy has been since the last episode we did on her emotional and physical recovery. Plus, we talk about the emotional journey to health and how to learn to love yourself.

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The Paleo View (TPV), Episode 237: Self-Love, Self-Acceptance, Self-Respect

  • Intro (0:00)
  • News and Views (0:40)
    • Stacy's going to greet the audience instead of Sarah on the show from now on!
    • Sarah did 17.1 for the Crossfit Open! And she did the prescribed weight for the first time!
    • 17.1 was:
      • For time: 10 dumbbell snatches, 15 burpee box jump-overs, 20 dumbbell snatches, 15 burpee box jump-overs, 30 dumbbell snatches, 15 burpee box jump-overs, 40 dumbbell snatches, 15 burpee box jump-overs, 50 dumbbell snatches, 15 burpee box jump-overs
      • Women use 35-lb. dumbbell and 20-in. box
      • 20 minute time cap
    • Doing it at the prescribed weight is a big accomplishment! It's the same as the elite athletes!
    • Sarah's girls have been asking when Sarah is going to the games. Unfortunately, she is not that kind of athlete and doesn't have the muscles of Samantha Briggs.
    • But Sarah believes in showing that hard work and consistency leads to success and that watching her Crossfit is helping teach that to her girls.
  • Today's topic is Self-Love, Self-Acceptance, and Self-Respect
    • Some people who listen can't do hard workouts, and some do hard workouts to punish themselves or to fit into a box in their heads.
    • When we started Real Everything, we wanted to also talk about important emotional topics and not just food stuff.
    • 18 months ago Stacy hurt her back and had to prematurely end, or at least put on indefinite hiatus, her StrongWoman career. It's been a long journey for her back since then.
    • A little while ago, we had a show (Episode 204) on how Stacy became severely depressed after her injury and went on anti-depressants to help her.
    • This show will serve as an update to that show from 8 months ago because Stacy is in a much more stable place.
    • There are two aspects to a health journey: figuring out what to actually do to become healthy, and discovering an awareness and respect for yourself.
    • People have a tendency to prioritize other tasks and other people first and not themselves. Going on a health journey often means confronting this fact and increasing your own priority level.
    • Sarah says found herself when she found her health.
    • Stacy had reached a health peak as a competitive athlete with a healthy diet and great happiness, and then felt herself torn back down due to a back injury.
    • Dwelling on the reasons and the causes and feeling bad about yourself won't help you get to a positive, healthy place.
    • When Stacy's brother-in-law died in December, Stacy was able to get over her last hump because she could put in perspective how she was in a great place in her life and her back was doing really well.
    • Acceptance of her situation and acceptance of what she can and cannot change led to Stacy embracing her own journey. You know, a secular version of the Serenity Prayer.
    • Most importantly, she learned to accept that she had gained weight since her injury due to no longer working out and taking a SSRI that has a weight gain side effect. Stacy felt a lot of shame about it.
    • When you were an obese person, you often have a lot of feeling that never go away. You fear going back to being an invisible fat person that people aren't nice to.
    • When Andrew died, she stopped thinking about these shameful thoughts because she realized it didn't matter what she weighed.
    • Stacy encourages you to be accountable to how you treat yourself. Would you tolerate it if someone else talked about you the way you talk to yourself? Are you surrounding yourself with people that will love you unconditionally?
    • This self-love has also improved her relationship. Her husband helped her in her darkest times and encouraged her when she started seeking help.
    • Stacy has gained weight, and no she's not ashamed, won't go on weight watchers, and won't go back to being bulimic.
    • She's just going to continue with what she knows will get her to health. Good diet, good nutrients, good sleep and good activity.
    • Unfortunately, walking is the best physical activity for her right now and may or may not get better than that. And that's ok!
    • Stacy on the show lately has been aware of different points in a health journey, which is why she's lately saying things like "you might not be ready for this step just yet" or "you might want to try a phased approach".
    • Stacy is focusing on being happy, accepting and loving herself, and enjoying her life.
    • Sarah wishes there was a way to come to a change in perspective without personal tragedy. (Yes there is a cat in the background here. It is Sarah's and it can't be removed from the audio!) What could you do to reach this point without that?
    • Stacy says that one of the key steps was to buy clothes in her bigger size. Often people refuse to do this either as a punishment or because it means "accepting" that you're bigger and giving up on losing the weight.
    • Stacy determined that no matter her weight gain, she deserved to be comfortable and that it didn't mean she would never lose weight again.
    • She's now able to accept that she is the size she is right now and that's okay!
    • Remember: being positive leads to more positivity. If you tell yourself that you are doing great, eventually you will feel like you're doing great!
    • Sarah has always had trouble praising herself. She likens her own self-love practice to gratitude practice. Take time out of your day to allow yourself to feel gratitude towards yourself. "I'm grateful for my commitment to exercise because now my body is stronger."
    • Be mindful not to fall into negative self-talk because it can spiral down and be harder to break out of.
    • This, too, is a journey. You're not going to magically start loving yourself. Think about how to make this into a practice and a process.
    • One of the things that motivated Stacy when Andrew died was a desire to be there and emotionally strong for Matt and the kids. If she was focusing on shallow, surface level stuff about herself, they wouldn't feel like they could lean on her for the support they needed.
    • Stacy was motivated to go on antidepressants in part because it was something she needed to do for her marriage.
    • And sometimes you need to take time to step away. Stacy gets her nails done every 10 days or so and takes that time to not think about problems at work or issues she has with herself or her life, but takes the time to focus on herself.
    • Take home message: Once you accept yourself as you are, it becomes easy to move forward towards being your best self. (and live your best life. Thanks Oprah!)
  • Thank you to our fans for supporting us for nearly five years (Episode 250 on June 2nd! Five Year Anniversary on July 28th)! So awesome! We love and appreciate all of you!
  • Outro (45:12)

 

 

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Ep. 236: Hemorrhoid Horror

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In this episode, Stacy and Sarah tackle hemorrhoids and what to do about them, much to Stacy's horror!

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The Paleo View (TPV), Episode 236: Hemorrhoid Horror

  • Intro (0:00)
  • News and Views (0:40)
    • This week is about poop and hemorrhoids! Stacy is THRILLED!
    • Stacy just can't help but imagine people going through... situations when they ask these kind of questions.
    • The signs of health in your digestion is very readily identifiable in your poop, but because people don't have anyone to talk to about it, they don't have much guidance on how to read these signs.
  • Question from Cyndi (7:11): "Since you both took charge and spoke about POOP, I figured I would ask this FUN question! What do people who have AI do with PAINFUL internal hemorrhoids? I have had them now for 3 months (I ate some Tootsie Rolls at Thanksgiving) and have tried a variety of things to help them (AIP eating, epsom salt baths, FUN suppositories, ointments, creams, meditation, exercise, kombucha & finally started taking over the counter pain meds) but it's still hanging around. It's been like that family member who comes for the holidays and NEVER leaves! My sleep has been wonky during this time and I wake up around 4:30 am to have a BM with URGENCY & wicked pain! I saw a Gastro PA this week and they gave me Metamucil powder to use 2x a day and suppositories 2x a day (which I think makes it worse but why listen to me???). PA said "since they are internal, you may need to think about surgery." Sooooooo, what am I missing? Do I need to give myself more time to heal since I have always been super sensitive to anything related to my GUT and BUTT? I am seeing a Functional Med. Dr. Feb 2 and will bring this up with him as well, Thank you for your help and guidance!"
    • Metamucil is Psyllium husk. It is a soluble fiber that is used to treat constipation. Some people are sensitive to it, see Sarah's post.
    • When Stacy's kids get constipation, she increases fruits and vegetable and water in their diets. Fiber is key for regularity!
    • She also says to eat predigested foods: cooked veggies, long braises, etc.
    • When doctors recommend thing you don't usually eat, ask why they are recommending it. For example, she asks if apple juice and broth can be used in place of Pedialyte.
    • What are hemmorhoids? An swollen or inflamed vein in the rectum or anus. Internal ones are much more of an issue because they are irritated more frequently and are harder to reach with pain relief creams and such.
    • The cause is unknown, but is assumed to be a combination of constipation, poor vascular health, and inflammation.
    • They are not life threatening and don't usually require surgery because they will go away after a few weeks.
    • Usual recommendation is avoiding constipation with fiber, water, and stool softeners.
    • Sarah loves Omega-3 fats, antioxidants, and Coenzyme Q10.
    • Vegetables are the perfect food to fight this!
    • Soluble fiber bulks stool and slows down digestion. Insoluble fiber speeds it up. So hemorroids probably need more insoluble fiber like leafy greens. But a balance of both is important.
    • Also, a Squatty Potty or other stool stool would also help.
    • Sitting at 90 degrees makes you "poop around a corner" while the squatting position unkinks the colon. See Sarah's review.
    • For the pain and swelling, use witch hazel wipes.
    • And if you have to have surgery, so be it. At least you solved your issue!
    • Prunes and prune juices because of the polyols. They draw water into the colon, similar to magnesium supplements. Because people tend to be deficient in magnesium anyway, Sarah recommends magnesium supplements instead.
    • Metamucil and psyllium husk may increase blockages, or exacerbate cancer. But, occasional use probably isn't an issue.
    • Metamucil probably has a lot of extra junk in it as well.
    • What about enemas?
      • Sarah DOES NOT believe that there is anything but trouble in coffee enemas! See her post and just drink the coffee
      • A regular Fleet enema is not an issue because it doesn't go too far up to affect gut bio diversity, but should be a regular thing you do. If you're using an enema once a week, seek further medical attention!
      • Do not do an enema to "keep your belly flat". Come on!
      • Glycerine suppositories are also ok once in a while.
      • These are for people who want to avoid major constipation because constipation can be a SERIOUS issue!
    • Pooping should be easy and enjoyable! If it's not, look for the culprit. Usually it's lack of fiber, nutrient deficiency, gut dysbiosis, lack of sleep, or hormone imbalance. You can work on all of these.
    • If sleep is your issue, we recommend Go to Bed
    • Stacy made it through a butt show!
    • Wicked, you guys. Straight out of Mass! Be wicked smaht!
    • Remember: we aren't doctors! If you have better advice, post it in the comments!
    • Thank you for listening!
  • Outro (36:52)

 

 

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Ep. 235: Denise Minger and Extreme Diets

The Paleo View TPV 235 Denise Minger Extreme Diets

In this episode, Stacy and Sarah invite Denise Minger, author of Death By Food Pyramid, on to talk about research she did on extremely high carb, extremely low fat diets and why they seem to help heal people with serious disease, contrary to conventional paleo wisdom.

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The Paleo View (TPV), Episode 235: Denise Minger and Extreme Diets

  • Intro (0:00)
  • News and Views (0:40)
  • Question from Valerie: "first of all I'd like to thank you for what you're doing. Your show always puts a smile on my face and I am afraid of the day I will have caught up with all past episodes and will actually have to wait a week for the next one to come out. So I was ordering my InstantPot the other day when Amazon recommend I shall buy the book "The Starch Solution" by John McDougall. I got curious about it and did some research and it seems the diet is a paleo person's worst nightmare: Based solely on starches, whole grains, legumes, no fats allowed whatsoever, zero animal products. It promises weight loss (not hard to imagine, being on a totally bland diet), but also permanent reversal (as in healing) of diabetes and all sorts of health benefits. I also found a talk by Denise Minger ('lessons from the vegans', I think you might actually have mentioned it sometime) who confirms these findings. What's puzzling me is all the reports of people doing that diet talking about improved digestion, no blood sugar spikes (!) and I also found quite a few reports from Crohn's patients apparently being cured by it, although this is totally counter intuitive for anyone that has ever been on SCD or paleo. Can you think of any explanation for these miraculous cures?"
    • Denise posted a post about this topic here.
    • A study by Walter Kempner found that a super high sugar, super low fat diet had benefits for people with diabetes, multiple sclerosis, heart disease and other conditions. He was trying to help people with kidney failure. 96% carbohydrate and mostly white sugar, about 2000 calories. What came out of this came to be known as the Rice Diet
    • Look at the end of these notes for OFFICIAL Denise Minger meme images.
    • These benefit lasted even after they returned to a normal diet.
    • Roy Swank found that people in mountains of Norway were eating a lot of land animal fats and had a relatively high incidence of multiple sclerosis while people eating mostly fish on the coast had a low incidence of MS.
    • He put people with MS on a very low saturated fat diet for decades and found a lot of success with the people who stuck the closest to his diet.
    • This doesn't seem to jibe with what we know of MS, particularly compared with people like Terry Wahls who eat much more fat.
    • Nathan Pritikin worked on a plant-based, super low fat diet to reverse heart disease.
    • With all this very thorough research that seems contradictory to the paleo model, it seemed to Denise like she needed to revise what she believed was true.
    • Denise initially thought it was the low processed foods component with mainly whole foods focus that was the cause. But obviously the Kempner mostly refined sugar diet that doesn't apply.
    • But it seems like these extreme diets have evidence that they can help you repair when you're sick, but not necessarily to prevent the disease in the first place!
    • Denise found that most low fat diets call for 30% of calories from fat, while these extreme diets are under 10%.
    • The really problematic diets are the refined grain diets with that 30% or more calories from fat that have the most disease promoting properties.
    • Denise believes that this is because of the gut and how chylomicrons and endotoxins (lipopolysaccharides) work on these diets.
    • Endotoxins are linked to a lot of modern diseases and are present the most in high saturated fat diets.
    • Chylomicrons are lipoproteins in the gut that transport fat out to the rest of the body, but they will also bring endotoxins along with them.
    • To reduce endotoxins in the blood, you can either eat this super low fat diet, or you can promote a healthy gut that doesn't produce a lot of endotoxins to begin with.
    • For diabetes, saturated fat increases the secretion of insulin. This is why a sugar diet could improve diabetes.
    • There could be a fat/carbohydrate interaction in some people that may make them more susceptible to blood sugar issues.
    • It seems that these plant based diets are so adamant about super low fat: if you even eat a moderate amount of fat, the therapeutic effect goes away!
    • Denise concludes that healthy people without these conditions shouldn't be worried about her research because these diets are for therapeutic effect and don't have evidence that they benefit people trying to prevent disease.
    • Endotoxin is created by the cell walls of gram-negative bacteria. Gram-negative bacteria are sensitive to the fiber intake of the diet.
    • Jeff Leach of the Human Food Project studies the human gut microbiome. Read his post Going Feral: My One-Year Journey to Acquire the Healthiest Gut Microbiome in the World (You Heard Me!) to get the story of him testing his own gut microbiome and figuring out what variables helped improve it.
    • Endotoxin is highly inflammatory. It's how we get lab rats to develop disease and it is the cause of sepsis.
    • Thanks to Denise for coming on the show on short notice! Go to DeniseMinger.com for everything about her! And read her book Death by Food Pyramid!
  • Outro (43:18)

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