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The Paleo View

The Paleo View: Parenting, Science, and Gossip

Welcome back to the Paleo View, episode 397. (0:40)

Last week, Stacy and Sarah thought they were on episode 397, but there was a typo and miscount.

This podcast episode is technically 396.

Our world is changing so rapidly right now, and when Sarah switched direction on last week's show, she thinks she missed updating the show notes in one spot and not the other.

There is lots going on in this world right now and Stacy and Sarah are on a mission to provide practical tips that are evergreen.

Right now with extra stress, it is likely that your sleep cycle is being impacted.

However, managing your sleep cycle is one of the most important things you can do for your health right now.

Sarah shared an update on how she is doing and what life is looking like right now.

Overall, Sarah is feeling a tremendous amount of gratitude.

Stacy shared her belly breathing practice and how she is using this calming practice.

This week Stacy's family celebrated Finn's birthday, and she shared her grateful mindset around this year's unique celebration.

 

Awareness of Body & Mind

Different types of meditations resonate with different people. (11:24)

Sarah loves a body scan meditation.

Meditation is not one size fits all; there are many different shades and colors of it.

A lot of people don't realize how disrupted their sleep is until they find a way to fix it, and they realize how different they feel.

The trigger for Stacy is whether or not she feels her body sink into the bed when she lies down.

If she doesn't feel that sink, she knows there is tension in her body and she is dealing with anxiety.

Next time you climb into bed, feel your muscles and notice how you feel physically.

This information will tell you how you are feeling emotionally.

When Stacy doesn't feel that sinking feeling when she lies down, she does three things.

First, she takes melatonin.

If she has time she will take a magnesium bath.

Then she utilizes her breathing technique.

 

Listener's Question

After the last covid-19 podcast episode, Amy submitted the following question (17:50):

Thank you, ladies, so much for your episodes on covid-19.

Both episodes (here and here) could not have come at a better time!

Your top immune-boosting tips are the two things I can't seem to get a handle on, sleep and stress.

I am a busy mom of 2, a wife and an entrepreneur, even working from home my days are crazy.

By the time I get to bed, (no Sarah, I do not have an adult bedtime) I struggle to fall asleep due to my racing stress filled thoughts.

I find myself not only stressing about the things I did not get done and the following day's to-do list but then I stress out about the lack of sleep I am getting, by laying awake stressing. HELP! 

For us super busy women, like the both of you, where do we even start in the practical realistic implementation of improving our sleep and reducing stress?

What changes will make the most impact? Is there a road map for us to follow?

Thank you again for all that you both do.

 

The Link Between the Two

Before Stacy and Sarah jump in to answer the question, Stacy wants to first say - Amy, you are not alone.

From both Stacy's perspective and what she is hearing from others on social media, a lot of people are feeling your frustrations.

Stacy also wants to plug Sarah's e-book on sleep, which you can find here, complete with an in-depth roadmap.

We have to be very committed in terms of supporting sleep and stress management in order to have this dialed in.

As soon as life gets busy, this is the easiest thing to drop.

But the reason why it is so important to look at these lifestyle factors is that they are linked.

High-stress disrupts sleep.

It can delay your ability to actually fall asleep, and you aren't able to get into a deep sleep.

In addition, it can also take the form where you wake up in the middle of the night and are unable to fall back asleep for hours.

Stress impacts sleep quality and quantity, and then not getting enough quality sleep is one of the biggest stress magnifiers. 

So when you are not getting enough sleep, your physiological response to stress (in any form), will push your body to produce more stress hormones.

As much as these are two independently important lifestyle factors to dial in, it is really important to work on them together because they are so interconnected.

 

Habit Changes

While Stacy and Sarah present these suggestions, think about which of these options you can implement easiest and immediately.

Feel a win from them, and then focus on other things.

We are all super stressed right now, and we don't need to add stress by worrying about what we are not doing.

Try to do the things that you can.

Sarah is going to divide these tips, and will first focus on the things that won't interfere with your routine.

She will then shift to the things that require more energy but yield a bigger result.

 

The Easier Things - Adult Bed Time

Think of these tips as the low hanging fruit (28:11).

These are the things you can do today, without ordering anything or leaving the house.

The first area of focus, setting an adult bedtime.

This is about making sure you are in bed for 8-hours.

Going to bed at the same time every night is equally important.

This builds predictability for your body's many systems that will help you fall asleep, stay asleep, and wake up feeling well-rested.

Step one is to solidify what time you will go to bed every night.

Once you have figured that piece out, then you can back up the bedtime to make sure you are getting enough sleep.

If we treat every day like a vacation then we lose routine.

Stacy shared the domino effect that happens when she lets her kids stay up late and how it impacts everything the next day.

It really does snowball quickly outside of your own personal sleep habits.

 

Sunlight Time

One of the things that is really challenging for us is getting sunlight exposure throughout the day, especially since we are spending much of our time inside right now. (34:22)

If you live in a neighborhood where you can go for a walk every day while still practicing social distancing, take advantage!

Make sure you are getting that bright sun exposure throughout the day to cement your circadian rhythms.

If you can't, look into purchasing a light therapy box, which are incredibly affordable these days.

Look for one that is white light, with at least 10,000 luxe.

Spend 15 to 30 minutes with it, placing it a foot to two feet away from your face, but at an angle.

This is important for your body knowing what time it is.

Evenings should be dim, and this is where amber tint glasses can be useful.

Sleep in a pitch dark bedroom.

Refer back to this melatonin podcast episode for information on this supplement.

Now is a great time to address stress management and sleep, which are two areas that tend to unravel when life gets busy.

Sarah is working to take her anxiety and use that energy towards implementing something that she would otherwise let slide.

 

Stress Relief

Moving into the stress piece, there are a few really important things that we can do. (41:09).

Just taking breaks throughout the day to just empty our brains is extremely helpful.

Find three times during the day to close your eyes and take a few deep breaths.

Take that one-minute break, three times a day as a starting place.

If you have kids at home, use that one-minute break to go play with your kids or have a dance party.

Sarah feels a night and day difference between her stress levels when she takes breaks to be silly.

It is very hard for Sarah to pull herself away when she is feeling productive.

Stacy too feels like she is a workaholic, and her family plays games with Alexa to take a brain/screen break.

This also allows them to laugh and have fun together.

Stacy reminds listeners that this is an opportunity to reconnect with your family.

You may be feeling like there is a lot you have to do for your children.

However, you can use this time to teach your children and empower them to do things for themselves.

 

Things You Can Do Now

Here are some of the things that you can do that lead to that snowball effect of overall good longterm health changes. (48:00)

Stop eating two to four hours before bedtime.

Avoid caffeine and sweets (outside of fruit) in the afternoon.

Make sure you are not vitamin D insufficient.

Don't guess - test.

Get time outside.

Make time for exercise.

Read a paper book before bed.

This is an easy way to reduce screen time.

Putting away screens an hour before bedtime is a great way to build in the downtime before bed.

Incorporate a mindfulness practice into your day.

Sarah's family is using the app Headspace, and they practice for 10-minutes a day as a family.

Be present in what you are doing.

Separate your activities so that you can have work-life balance, and so that you can be present and find fulfillment in whatever it is you are doing.

Find ways to come together virtually. Maintaining your sense of community is vital right now, even while practicing physical distancing.

Spend time with a pet! Now is a great time to foster or adopt a pet if you are able to.

Take a screen detox.

Come up with a cycle for how to make screen time work for you, and when to turn it off, because that will make a difference in your time management for sure.

 

Closing Thoughts

Sarah hopes that this collection of tips gives some food for thought on how you can use this time at home to address things that are easy to fall off the to-do list. 

Take the anxiety that is normal during this situation, and channel that into positive actions that are going to lend themselves to lifelong habits. 

Sarah hopes this is a helpful episode. 

Stacy feels helped!

She feels equipped with the tools to take action to be her best self.

Thank you, Amy, for the great question!

And thank you, listeners, for tuning in!

If you found this episode helpful, please leave a review and share it with others. 

There is a lot of information out there right now, and it is important to both Stacy and Sarah to be a steady rock during this weird, changing time. 

Thanks for listening, and we will be back again next week! (1:06:16)

Welcome back to the Paleo View, episode 397. (0:40)

Stacy and Sarah are doing a follow-up show to episode 394 to answer listener's frequently asked questions.

Since then, a lot has changed and Stacy and Sarah want to empower listeners with the latest information.

Stacy wants to remind people that if you are home with your kids, be mindful of what you are exuding in front of them.

Calm and reassurance is critical with kids right now.

 

A Follow Up Show

Sarah and Stacy each shared a bit about how they are parenting through this unique time.

It is ok to be fearful and anxious, but make sure you find the appropriate outlet and time to share on your feelings.

A lot can change by the time this show airs, but Stacy and Sarah are hoping that these points will still be helpful as this continues to evolve in the US.

For people who aren't feeling symptomatic, we could still be harboring the virus and give it unknowingly to people.

This is why we are all in quarantine and it is incredibly important to understand this.

There is this other side of the quarantine equation that has to do with taking healthy people out of the possible infection pool.

Sarah talked about other country's quarantine practices and why the US has chosen the course that we have.

If we can slow the infection rate, we will spread this out over a longer period of time, which is good because it means we won't overwhelm the medical system.

The whole point of all these steps is so that people who need treatment can get it.

We are trying to protect the more vulnerable people.

Recognize that some people who don't appear vulnerable are getting a severe course of this disease, and there is no way to predict how bad it is going to be.

We are, figuratively, coming together as a community so that we can protect our communities from overwhelming our local medical care. 

 

Updates

Stacy quickly shared an update on one of the two bills that were discussed on last week's episode(12:19)

Sarah has collected representative questions from the most common discussions that are happening on both Stacy and Sarah's channels.

WHO is quoting global mortality at 3.9%.

However, Sarah wants to emphasize that this is still very likely an overestimation due to the undercounting of mild cases.

Almost no countries are testing for mild cases right now.

South Korea still remains the exception of a country that is testing at the right level.

All other countries still need to ramp up for their testing capacity.

The mortality rate has climbed in South Korea to 0.9%, which is ten times higher than the seasonal flu.

Although this is better news than what WHO is reporting right now.

 

The Latest Findings

We are still looking at the scientific literature.

We are still looking at about 80% of people having a mild disease course.

However, Sarah wants to emphasize here what mild means in this context.

It encompasses everything short of pneumonia, and all the way down to almost no symptoms.

15 to 20% of people who are considered critical will need medical care, like supplemental oxygen.

Something like 5% of the cases are requiring more advanced support for the respiratory system.

On average, for mild symptoms, people are sick for about two weeks.

The severe and critical cases are lasting three to six weeks.

When you see news stories of worst-case scenarios, know that we completely have it in our power to make sure that things don't escalate to that point.

The people who are at higher risk of having a severe course are still older people, which starts at 50.

The other people who are more vulnerable are people with pre-existing conditions and immunocompromised people.

What people are dying from with covid-19 is acute respiratory distress syndrome or multiple organ failure syndromes.

 

Respiratory Risk Factors

Stacy asked Sarah, "do you think it's realistic to say that if you are prone to respiratory infections that you would need to be especially mindful during this period?".

There is currently no evidence that those with asthma are considered higher risk.

Stacy shared her thought process behind this.

At this point, having a history of bronchitis or pneumonia is not a risk factor.

However, some of the things that might contribute to a high frequency of bronchitis and pneumonia may be risk factors.

The lifestyle factors are still our top action items at this time.

 

Immunocompromised

Are all of us with autoimmune diseases automatically considered immunocompromised? (26:03)

The answer is no.

Autoimmune disease does not automatically imply immunocompromised.

This phrase is referring to people with HIV/AIDS, cancers that are impacting immune cells, cancer patients who are undergoing radiation or chemotherapy, transplant patients that are on immune suppressants, and those with genetic diseases that affect the immune system.

That being said, some autoimmune disease suffers are also immunocompromised.

If you are taking disease-modifying drugs or steroids to manage an autoimmune disease, your doctor may tell you that you are immunocompromised.

In general, an autoimmune diagnosis does not mean that you are immunocompromised.

Sarah wants to reassure listeners that you are not automatically in a high-risk category because you have an autoimmune disease.

If you have had great success managing your autoimmune disease with functional medicine approaches and diet and lifestyle, your immune system is probably well equipped to handle a viral infection.

 

Levels of Severity

Is the severity of the disease going to be worse for those with autoimmune conditions? (29:48)

Sarah shared information from this, this, and this study to explain what the research currently shows.

There is a time and a place for medication.

Do not discontinue your medicine without talking to your doctor if you are on immunosuppressants.

If you are on immunosuppressants, yes, you would be considered a higher risk.

Make a decision with your healthcare provider about the best path forward and take all of the precautions to protect yourself from exposure to covid-19.

It is not that autoimmune diseases increase your risk for a more severe course, it is that the immunosuppressant drugs potentially increase risk. 

Be sure to call the doctor's office first before showing up.

 

Cleaning vs. Disinfecting

Should I be used an antibacterial soap to wash my hands? And will this impact the beneficial bacteria on my skin?(36:40)

A similar question Stacy and Sarah has received has to do with the effectiveness of natural soaps.

There’s a technical difference between cleaning (where you’re removing bacteria and viruses by trapping them in your cleaning solution and rinsing/wiping them away) versus disinfecting (where you’re killing the bacteria and viruses with a powerful antimicrobial chemical). 

For cleaning, yes, natural soaps such as Dr. Bronners and Branch Basics work, make sure you’re rinsing/wiping clean, depending on the application.

For disinfecting, try 70% isopropyl alcohol (rubbing alcohol).

The EPA has a list of disinfectants that should be effective against SARS-CoV-2 (the virus that causes covid-19) here.

Stacy has a blog post here with additional product recommendations.

Sarah pointed out that there are a lot of disinfectants out there that haven't actually been tested for their effectiveness.

Be sure to check the CDC to see if your products are actually disinfecting.

If you are thinking about using essential oils, please refer to this podcast episode.

Sarah shared her thoughts on how to best check for a product's effectiveness against covid-19.

 

Treatment

What can we take to help us feel better if we do get covid-19? (47:25)

In moderate to severe cases, call your doctor and find out what their recommendations are.

Please know that if you are in that 80%, rest and hydration are still your primary strategies.

If you have a fever, if it is not dangerously high, try not to take any medicine for it.

Sarah noted that a high fever, above 104F (and lower from susceptible individuals, you probably already know if this applies to you) can cause seizures. 

If you are going to take something, avoid NSAIDs (which suppress some aspects of the immune system), and take acetaminophen.

Call your doctor if you can’t get your fever down.

If it hurts in your chest when you are coughing, call your doctor.

And if you have any doubts, don't be afraid to call your doctor.

Any symptom relief that is going to improve sleep is going to be beneficial.

 

More Ideas

For cough, honey is a surprisingly good cough suppressant (even recommended by Mayo clinic), which you can either add to herbal tea (lots of antioxidants!) or just take a spoonful.

Eucalyptus oil, diluted with something like coconut oil, rubbed onto the chest may help act as an expectorant and cough suppressant.

If you happen to have a Joovv at home, it will help with your joint pain.

There is nothing from a lifestyle perspective that is going to prevent you from getting something.

You can Paleo as hard as you can, but sometimes that is not going to change anything.

For a concentration amount of information on what you can do from a diet and lifestyle standpoint, refer back to this podcast episode.

Get enough sleep, manage stress, have plenty of low/moderate activity throughout your day, and avoid nutrient deficiencies.

Sarah wants to really emphasize that the magnitude of effect from supplements is very small.

It is far more important to avoid nutrient deficiencies and to get your nutrients from foods.

Stacy is personally working hard to manage her sleep habits.

Look at all the things that are making you stressed and anxious, and identify what is in your control.

Instead, look at what you can focus on and what you can do best.

 

Supplements

We are conditioned now that when we don't feel well we take a pill. (1:02:10)

Even in alternative health, there is lots of food-based supplements.

Functional health doctors love to give supplements.

We don't yet have data on how supplements impact covid-19.

There is no pill that is going to substitute for going to bed early or doing something to reduce stress levels.

Other than a vitamin D supplement if you are vitamin D deficient, there is nothing else that you are going to be able to take that is going to help.

Even as Stacy and Sarah talk about supplements that are going to be beneficial, they are talking about very small effects compared to the lifestyle factors.

 

Colloidal Silver Products

The answer is no colloidal silver products are not going to help. (1:04:31)

Data on colloidal silver products are incredibly mixed.

There have been studies showing absolutely no antibiotic activity, and a couple have shown no antiviral activity.

It is also very easy to important to know that you can overdose on silver and it can be toxic.

The upper limit seems to be context-dependent.

 

Elderberry

There are two different schools of thought online.

Sarah wrote about the study showing that elderberry can reduce the severity of symptoms and duration of relevant viral infections.

It does not seem to prevent viral infections.

And should not be taken daily since long-term safety has not been established.

Studies evaluate 5-day intervention “at the first sign of illness”.

Some people are recommending against Elderberry due to concerns that it may increase the severity of or increase the risk of cytokine storms.

The safety of elderberry has never been tested long-term.

A cytokine is a chemical messenger that the immune system uses to communicate with itself.

There are dozens of different cytokines.

Sarah shared more on cytokines and what they do in the body.

There has been some cytokine profiling done of those patients with covid-19, and they are showing that this is potentially causing the complications.

The cytokine storm is not unique to covid-19.

Doctors are trying to figure out the best treatment protocols.

There is a bit of research out there on the effects on the elderberry, and Sarah broke those down in greater detail.

The studies Sarah referred to are here, here, here and here.

Sarah appreciates the voices of caution on the use of elderberry out there.

The fact is we don’t know if it would help with covid-19.

All in all, Sarah is not convinced elderberry would contribute to cytokine storm, but caution is the better part of valor.

 

Additional Supplements

Other people have asked about vitamin C, zinc, and vitamin D. (1:21:09)

With vitamin D, you are definitely supporting your immune system by addressing a deficiency.

Testing your vitamin D levels is a great action item right now.

Zinc supplementation has been shown to reduce infection rates.

However, 73% of Americans don't get enough zinc.

Sarah recommends using a food journal like MyFitnessPal or Cronometer to see how much zinc you are getting from your food.

Make sure you are choosing foods that help you get enough zinc.

Sarah thinks there is a compelling reason to avoid deficiency and not a compelling reason to supplement.

The same can be said for vitamin C.

Eating fruits and vegetables with vitamin C are going to provide a number of benefits.

There are also recommendations floating around to take SA glutathione and vitamin A as well as d+k2.

In general, Sarah thinks it’s best to be skeptical of any claims that a supplement will protect you from covid-19.

All of the supplements recommended by Dr. Lynch are all general immune health nutrients, and certainly being deficient is problematic.

There’s no evidence that glutathione, vitamin A or K2 supplementation can reduce infections or infection severity.

Be sure to talk to your doctor about supplementation for feedback unique to you.

The things that are actually going to help us is social distancing, hand washing, cleaning, getting enough sleep, managing stress, being active, getting a nutrient-dense diet, and following quarantine protocols.

 

Additional Suggestions

Stacy wants to emphasize the mentality part of this. (1:26:30)

There is endless science on how stress negatively affects our bodies in a multitude of ways. 

Look for ways to help yourself feel better. 

Don't listen to this podcast and feel stressed that you need to be doing more things.

Take a deep breath or go for a walk. 

Stacy shared ways that she is looking for things she can own and the problems she can solve.

There are things that each of us can control. 

Feel grateful for what you do have, whatever that may be. 

Most of us our families are healthy, and you can be appreciative and grateful for that. 

The more things you can be grateful for the more it is going to help you calm down and destress. 

Mail is still being delivered, trash is still being picked up, grocery stores are still open. 

There is a lot of gratitude we can find around us, we just have to be willing to pause and look for it.

 

Wrap Up

Stacy shared her appreciation for all the prep-work Sarah did for this week's podcast episode. 

Sarah shared with listeners that we will host as many covid-19 podcast episodes as needed throughout this pandemic. (1:31:06)

If you have more questions as the situation evolves, please pass those along use Stacy and Sarah's contact forms on their sites or submit via social media.

Thank you again for tuning in! And for your support, for leaving reviews, and for using the affiliate links on their sites. 

Stacy echoed Sarah's appreciation for all that the listeners and fans do to support their work.

Thanks for listening! Stacy and Sarah will be back again next week! (1:33:36)

Welcome to episode 395 of The Paleo View! (0:40)

It is opposite day again because Stacy has prepared a super detailed, science-backed, skincare follow up show.

Sarah once again gets to be the comic relief.

This episode is a follow up to the non-toxic skincare episode but will cover more than just skincare.

There has been a lot of information about toxins in general, and Stacy wants to dive into what this means.

This week Stacy is going to dive into gluten in personal care products, heavy metals in personal care, fragrances, asbestos, and more.

When discussing toxins, Stacy wants us to think about 'is something actually poisonous' or is it simply something that doesn't work for you.

Like many things that are clickbait on the internet, you will find people saying things that are questionable.

This show will be science-based as Stacy and Sarah dive into what is actually toxic, poisonous, problematic things for you to use on your body and why.

Sarah clarified how Stacy is defining the words toxic, sensitivity, healthy and safe.

 

Does Gluten in Skincare Matter?

The first thing Stacy is going to talk about is the thing that Stacy receives the most questions on, which is gluten in skincare. (4:31)

Even if there is gluten in a personal care product that would not make it toxic.

Something can still be non-toxic and natural and have gluten in it.

Ingredients and reading labels, just like with food, is going to be important in your personal care products.

How do you learn how to read the labels when looking for gluten?

It is important to understand that gluten-containing and derived from on a label are not the same thing.

You have some ingredients that are going to be ok for most people because they are not gluten-containing, even though they are derived from.

However, then you have a different class of ingredients that are inclusive of the protein, which is gluten.

So when you are thinking, "what do I need to look for?", the questions that you need to be asking are as follows:

How sensitive to gluten are you?

Do you have a weekend immune system or gut dysbiosis?

Do you have an autoimmune condition?

Or skin that is weakened with open wounds?

 

More on Gluten Absorption

Our skin is a really good barrier and gluten protein, in particular, is too big for our skin to absorb.

So if you have healthy skin and you are not super sensitive (i.e. you don't have celiac disease or an autoimmune disease), then using gluten in your skincare might actually be ok for you.

Sarah posed the question that it depends on how the product is derived and explained this in greater detail.

If you are someone who suspects a higher sensitivity, the potential for problems could be higher

When the structure of gluten changes, even if you are a healthy person, your skin would be absorbing it.

For Stacy, she does not touch hydrolyzed anything, even if it's fermented.

Things that will impact your absorption of anything include steamed skin, dermabrasion, an open wound, and any sort of treatment to your skin like light treatment.

Be aware that when you do these treatments your skin is even more prone to absorb what is being applied topically. (12:50)

Stacy also avoids gluten-derived products for the mouth, the hands, or sprays, since you are absorbing these products via consumption.

It is not necessarily black or white.

It is more nuanced and up to personal needs and health history.

Ingredients to avoid include HYDROLYZED WHEAT PROTEIN, SECALE CEREALE (RYE) SEED EXTRACT, and HYDROLYZED HYALURONIC ACID.

Again, this is bio-individual and depends on the health of your skin.

Ingredients that Stacy feels comfortable including (after personally testing) are HYALURONIC ACID and SODIUM HYALURONATE, ARACHIDYL GLUCOSIDE, BETA-GLUCAN, SCLEROTIUM GUM, and SORBITOL. 

The line of products that Stacy uses, BeautyCounter, does gluten testing on their products and are certified gluten-free.

Sarah mentioned that there is some concern in the medical community that the testing criteria for gluten-free is not rigid enough for celiacs.

The science on this hasn't been clear enough to say what that guideline should be changed to, so there is still uncertainty around this.

If you are celiac or have severe gluten-sensitivity, utilizing a skin patch test is best.

 

Heavy Metals

A few years ago Stacy dove headfirst into the research that is available on heavy metal in personal care products. (24:15)

Again, this has all been heavily researched and what Stacy is going to share is backed by science.

Inhalation and ingestion of particular heavy metals are absorbed 120 times more than if it were put on your skin.

The most important thing that you need to switch over are things that you breathe or consume.

Sarah thinks it would be interesting to see how compromised skin would absorb toxins at an even greater amount.

Cadmium is a common heavy metal in personal care products that Stacy shared more about.

Its common route of entry is inhalation, ingestion, and absorption through the skin.

This commonly found toxin causes anemia, birth defects, impairment of pulmonary function, renal dysfunction, bone changes, liver damage (hepatotoxicity), kidney damage (nephrotoxicity), iron deficiency, oxidative stress.

 

Mercury

Mercury causes disruption of the nervous system, damage to brain functions, DNA damage and chromosomal damage, allergic reactions, tiredness and headaches, negative reproductive effects (sperm damage, birth defects, and miscarriages).

What gets to Stacy about personal care products is that a lot of them are linked to problems with infertility and reproductive health damage.

We find often that newborns, when their blood is tested when they come out of the womb, have high levels of ingredients and toxins in them.

 

Other Common Heavy Metals

Arsenic is absorbed through inhalation and ingestion, so not through the skin.

This heavy metal causes birth defects, carcinogen: lung, skin, liver, bladder, and kidneys, GI damage, severe vomiting, diarrhea, death.

Lead is a common one that most people think of when they think about toxins in beauty products.

It is regulated in the paint you put on your walls, but not in the lipstick you put on your mouth.

The last toxin that Stacy wants to mention is aluminum.

It is absorbed through inhalation, ingestion, and absorption through the skin

And aluminum can cause oxidative stress, aluminosis and dialysis encephalopathy syndrome, Alzheimer’s disease and breast cancer.

Using a natural or clean beauty brand does not mean that your product(s) are free of heavy metals.

It is very important to work with a brand that certifying or testing that their products do not contain heavy metals.

Heavy metals are by definition natural.

All of the points that Stacy raises make it abundantly clear that this industry needs to be regulated.

There need to be third-party testing laws and labeling laws.

Stacy forgot to mention that she is one of two representatives from Virginia who will get to go to DC to advocate for everyone to have means and access to safer personal care products. 

In heavy metal toxicity, there are some studies out there. 

One in particular that Stacy mentioned showed that exposure (even in low concentrations) causes a potential health risk to the user because they accumulate in the body over time. 

Especially when people have specific conditions or a compromised immune system, they are more likely to see ill effects. 

 

The Fragrances Loop Hole

There is absolutely no regulation that exists on what companies can or cannot put on the label of their products. (43:16)

Almost always paraben is a binder in fragrance, but products will use the label paraben-free since the paraben is technically in the fragrance. 

For Stacy, if the word fragrance is anywhere on any label she doesn't touch it. 

The loophole allows companies to trick consumers by claiming that the full ingredients list is protected by trade secrets. 

So companies are hiding ingredients claiming its fragrance.

Fragrance is more than just perfume.

It is most commonly found in household products. 

In 2009 testing was done on Febreeze Air Effects and they detected 89 airborne contaminants that were not disclosed on the label. 

There was a study done in the Journal of Air Quality Atmosphere and Health, which studied air pollution from laundry detergent. 

The study determined that detergent was releasing carcinogens into the air. 

Sarah noted that this also means that there are carcinogens in your clothes and on your skin at the end. 

Companies may believe that exposure to these toxins in small doses isn't going to hurt people. 

However, we know for a fact that it has been determined for many of these toxins that no small amount of exposure is safe.

If you were only getting exposed to a small amount maybe it wouldn't be toxic and your body would detoxify.

But these toxins are all around us and we are not absorbing them in small amounts. 

The average woman puts 14 personal care products on her person a day.

So when you think about how many ingredients are in those products and how they are amplified in the system with our laundry products and household cleaning products, our bodies cannot detoxify this load. 

We as consumers have to research the brands we are choosing to use and understand their integrity.

 

Talc & Asbestos

There is a documentary out that released in December 2019 called Toxic Beauty. (53:05)

Stacy is all for education, but because there were specific FDA recalls that happened and specific talking points were shared on talc it caused widespread panic. 

Unless the brand you use CERTIFIES their talc is asbestos-free, avoid it.

Saying “talc causes cancer” isn’t correct.

We need to be careful what we say because when we are factually incorrect we lose credibility.

Instead, we say: Talc can be contaminated with asbestos, a known carcinogen.

EWG just did another test, less than a month ago, and found more asbestos, which you can read more about here.

Stacy put this higher absorption into perspective.

Within just three days of switching your personal care products to cleaner options, you are able to show a significant reduction in the toxins found in your body. 

This makes a huge difference in teens whose hormones are still sensitive. 

Make sure that you are using a brand that continually tests. 

 

Closing Thoughts

The first step is to be an informed consumer. 

The second piece is to be an advocate for safer options.

You can text 'BETTERBEAUTY' to 52886.

A form letter will be auto-populated for you, and then you can edit it to make it more personal.

The more personal the letter is, the better.

 There are two bills in the house related to better beauty, and Stacy described these in greater detail. 

There is a division within BeautyCounter that is dedicated to advocacy.

It isn't tied to their brand, it is part of what they use their profits for because they want everyone to have access to safe products.

They are hoping to expose the mica industry because it is abused on ingredient lists. 

There is a campaign to ask your lawmakers to look into enforcing the fairtrade and lack of child labor into the mic industry. 

You can text 'MICA' to 52886 to help with this. 

Continuing to support Stacy through BeautyCounter allows them to better lobby for these changes.

BeautyCounter is working to help other safe brands.

We have to be a voice as consumers and speak up to demand protection.

If you have any follow up questions about toxins or personal care product ingredients feel free to email Stacy or reach out to her on social media. 

Additional Resources: 

Sarah thanked Stacy for all the research she did for this episode.

She thinks this will be an awesome resource for listeners. 

Don't forget to support the show by leaving a review wherever you listen to this podcast. 

Or tell someone about the show and share a favorite episode with them. 

Thanks for listening!

Stacy and Sarah will be back again next week! (1:07:17)

Welcome to episode 394 of The Paleo View. (0:40)

This week Stacy and Sarah thought it would be good to discuss what you can do to prepare yourself for the incoming coronavirus.

Stacy and Sarah will focus on how we can become educated on what this virus is and what we can do to protect our health and the health of our loved ones.

It is going to get a little scientific, but the goal is to give listeners solution-oriented ideas to move forward with.

One of the challenges that we have right now with covid-19 is that there are a lot of unknowns.

This episode is being recorded on Tuesday, March 3, and Sarah is going to present on the latest science available through that point.

The goal of this show is to cut through the hype and fear.

Sarah wants to provide listeners with science-based information and action steps for preparation.

Specifically, the focus is going to be on diet and lifestyle things that you can do to support your immune system.

Sarah's inbox has been flooded on questions around covid-19.

In response, Sarah has decided to put together a free e-lecture series called Immune Health on a Budget.

It will be available on March 25.

However, you can sign up now to make sure you have access to that once available.

 

What is covid-19?

Covid-19 is the name of the illness that is caused by this new novel coronavirus.

The virus has been named by the International Committee on Taxonomy of Viruses.

This virus has been called SARS-CoV-2.

It is an RNA virus.

Some of the symptoms are from our immune system activation, and some are from the damage being caused by the high viral load.

Where this came from will be more fully understood in time.

This one appears to be zoonotic.

It likely originated in chrysanthemum bats and passed onto humans via pangolin. 

The very good news is that this virus is not mutating very quickly.

It makes it easier for studies to conduct research since it is not a moving target.

 

The Symptoms

Something like 80% of people who get covid-19 get what is like a mild head cold. (8:54)

There is already some evidence that there are people who can be completely asymptomatic.

The vast majority of cases are mild.

83 to 90% of patients who seek medical care have a fever.

46 to 82% have a cough.

31% have shortness of breath.

11 to 44% have fatigue or muscle pain.

There have been some other symptoms reported without a good idea of their frequency.

These are sore throat (especially early on), abdominal pain and diarrhea.

Low white blood cell count is common, and also elevated liver enzymes.

In the severe course of the disease, this is causing viral pneumonia.

Most of the data that we have is out of China, and we can expect these results to look fairly different when covid-19 hits other countries.

This is preliminary data that will change in the days and weeks to come.

 

Vulnerable Populations

Older patients appear to be more vulnerable to the disease. (13:05)

The median age of the infected is in the 50's.

The median age of the people who have succumbed to covid-19 is around 70 and typically have had other chronic health problems.

These health problems include diabetes, high blood pressure, and cardiovascular disease.

23 to 32% of patients have a severe course (viral pneumonia) requiring intensive care for respiratory support.

This is likely an overestimation because the minor and asymptomatic cases are not being counted very well in most places.

Similar to H1-N1 in 2009, the preliminary data looked scarier than it turned out to be.

Among those patients that were hospitalized for viral pneumonia from covid-19 in China, there is about a 4 to 15% mortality rate.

The overall mortality rate is estimated at around 2%.

This is very likely to change since mild cases are not being accounted for very well.

It is very important to understand where these numbers are from and how they are likely to change.

 

Transmission

The incubation period ranges from 1 to 14 days.

Although recent case reports suggest that the incubation period may be as long as 24 days.

This will become more clear as we have more data.

Currently, it is believed to be primarily transmitted through respiratory transmission. (21:15)

There have been some other tests showing RNA in stool and blood, so there may be other modes of transmission.

If confirmed that the virus can be spread by stool, then different types of precautions may be necessary.

Transmission from an asymptomatic or presymptomatic carrier appears to be possible, which, if confirmed in larger studies, will have important implications for screening and isolation.

The reproductive number (R0) (the expected number of secondary cases produced by a single infected person in a susceptible population) is between 2 and 3. 

Instead, many people may be asymptomatic or have very mild symptoms and are spreading the virus without knowing it.

 

Is this a pandemic?

An epidemic is an illness resulting in death with sustained person-to-person spread within a community. (25:46)

A pandemic is an epidemic that is occurring in multiple countries with worldwide spread.

Covid-19 is in 64 different countries, which definitely counts as worldwide spread.

As of right now, it looks like it is isolated to certain spots, which is why the WHO has not yet declared covid-19 a pandemic.

Where Sarah is getting this information is not from media sources.

There have been over 400 scientific studies that have been published already on this virus and this outbreak.

These are Sarah's primary sources of information on this topic.

The WHO and CDC have been great sources of information providing actual data.

The question when we talk about a global pandemic is what percent of the population could end up being infected.

This is something that is very hard to predict.

Right now there are a lot of scary stats that are being reported through media channels.

Covid-19 is potentially a little bit more infectious than the flu.

However, we need more data to really understand this detail.

The country that has had the most aggressive testing so far is South Korea.

Sarah shared more information on South Korea's data and what this will represent on a global level.

 

Reducing Exposure

The CDC guidelines recommend staying home when you feel sick. (32:01)

Regardless of whether or not you think you could be sick with covid-19, this is how you prevent spreading germs to others.

Stacy also encouraged leaders to make this point very clear to their team members.

This will especially help vulnerable populations.

Only 5% of Americans wash their hands properly.

Sarah fully admits that until a few days ago, she was part of the 95% of Americans.

There are tons of studies showing that washing your hands can dramatically decrease infection rates.

Avoid touching your eyes and mouth.

To properly wash your hands, scrub them with soap on them for 20 seconds.

Wet them, put soap on them, lather up your hands, and then rinse.

Wash under your nails and between your fingers.

If you are in a public bathroom, turn off the faucet with the paper towel you are drying your hands with.

Also open the bathroom door, when in public, with the same paper towel you used to dry your hands.

This virus is very susceptible to soaps and cleaners. 

Anything you are already using is probably great.

Sarah has everyone wash their hands when they come in the door, before setting the table, handling food, eating, going to the bathroom, or if anyone coughs or sneezes.

The CDC is also recommending that people avoid high-risk areas and very crowded places.

Another key recommendation is that most people do not need to wear face masks.

The only masks that are actually effective are N-95 and higher-rated masks.

There may be a shortage and medical personnel may not have appropriate protection.

If you are not a high-risk individual, do not horde N-95 masks.

 

What to Do If You Think You Have It

Testing in America is about to become much more widespread. (41:10)

If you think you have covid-19, whether or not you have traveled, go to the doctor and get tested.

Quarantine yourself to minimize your exposure to others.

Do all the things you would do to recover from the cold and flu.

Rest, hydrate, and seek medical intervention if needed.

Don't be a hero.

There are people who need supplemental oxygen or ventilation support.

Antivirals have had some success in preliminary clinical trials, be open to medical intervention.

This is not the time to be skeptical of the medical community.

Avoid corticosteroids unless indicated for some other reason.

Seek a second opinion if you are prescribed corticosteroids.

Sarah thinks it is very important right now to protect others.

So if you are sick with anything, stay home and don't expose others.

 

Supporting Your Immune System: Sleep

All of the things that Stacy and Sarah talk about on this podcast are important for reducing inflammation. (45:09)

These are the things that are easy to let slide when life gets busy.

This is an important time to reflect on what we are doing diet and lifestyle-wise and see where we can improve so that we can best support our immune systems.

Sarah is going to cover all of this stuff in greater detail in her lecture series, which you can sign up for here.

Take the anxiety you are channeling into the unknown of covid-19 and turn it into better implementation of diet and lifestyle choices. 

Use this as a motivator to make a change.

The top area of focus to look at is sleep.

Getting proper sleep is critical to immune function.

There was a well-designed study published in 2015, looking at 164 people.

They were first screened using an actiwatch for 7 consecutive nights to measure sleep.

They also kept a sleep diary (questionnaires for control variables)

After being segmented based on the initial data, they were isolated in a hotel for 6 days.

On day 1, rhinovirus was administered nasally.

Data was measured for those 6 days, and follow up was done at 28.

Sleep duration was the biggest predictor of whether or not the people would get a cold (not sleep fragmentation or sleep efficiency).

If sleep is not dialed in for you, this is the time to do it.

Sarah recommends being in bed for 8 1/2 to 9 hours before your alarm goes off.

 

Supporting Your Immune System: Stress Management

Stress is about the same in terms of the impact it can have on our susceptibility to infection.

There was a similarly designed study using a stress index.

The more stressed a person was, the more likely they were to get that virus that they were exposed to.

The high-stress people had a nearly sixfold increase in infection rates.

There were other studies with similar findings.

Stress and sleep go together.

It is really hard to work on one and not work on the other.

The best thing you can do to support your sleep is to manage your stress and go to bed at a regular time.

The best thing you can do to reduce your stress is to get enough sleep.

Mindfulness practices, going for a walk outside, and other calming practices can all help here.

 

Additional Steps to Take

The last lifestyle thing that is really important is getting lots of low and moderate-intensity activity while avoiding strenuous or high-intensity activity. (58:28)

All of these lifestyle factors work together.

In terms of nutrition, vitamin D levels will make a difference to your immune health.

Be sure to refer to this episode, but getting tested and supplementing as needed is recommended.

Also up your nutrient density focusing on antioxidants, fiber and vitamin C.

Eat tons of veggies and fruit.

Eating three or more servings of fruit a day causes a reduced rate of upper respiratory infections.

If you are going to have eight servings of fruits and vegetables a day, have five be vegetables and three be fruit.

Vitamin E is another important nutrient for supporting the immune system.

We can get this nutrient through olives, avocados, olive/avocado oil, nuts, and seeds.

Omega-3's are also very important.

Too high fat can be problematic for immune function, so be sure to balance your macros.

Vitamin A and vitamin D coming from liver and other organ meat is important.

Zinc from shellfish is very important as well.

A healthy gut microbiome can improve our ability to fight off an infection.

Getting probiotics from fermented foods is great, but supplementing with a probiotic is a great idea as well.

Stacy and Sarah prefer Thrive probiotic.

You can save 15% off with the code 'PaleoView15'.

 

Closing Thoughts

We are still waiting for more data on covid-19, but fine-tuning your diet and lifestyle habits is the thing you can do to prepare right now. 

Stacy is looking at the things she can change in a realistic and sustainable way.

Don't let this full list of recommendations overwhelm you so that you do nothing.

Ask yourself what habits changes feel manageable to you.

Reminder: Immune Health on a Budget, which will go into detail on how we can support our immune systems in the face of covid-19, will be FREE and live on March 25th. 

Sign up to watch it live here.

If you can't watch it live, sign up so that you receive the replay.

Sarah is hoping that by March 25 we have more data to act on

Stacy thanked Sarah for pulling together all of this information.

Thank you for listening, and be sure to send follow up questions to Stacy and Sarah!

We will be back again next week! (1:13:53)

Welcome back to the Paleo View, episode 393 if we have done our simple math correctly! (0:40)

Stacy received a few messages this week from people who are catching up on old episodes of The Paleo View.

Sarah loves the way this show has evolved over the years.

When you focus on education and science and always being open to learning more and always working to achieve your healthiest self, it might look different in eight years.

Sarah loves that they give listeners this really broad education.

They share everything surrounding these health topics and really get into the details so that people can understand their own bodies and make informed day to day choices.

That is what Sarah feels all of this is about.

Being rooted in science gives us room to learn, change and evolve.

Sarah always wants her recommendations to reflect the latest science.

Whatever labels you identify with, Sarah and Stacy hope that the information on this podcast helps you make the best choices for you.

 

A New Topic for The Paleo View

On this episode, Stacy and Sarah are going to talk about CBD products.

Stacy wants listeners to go into this open-minded, just as Stacy and Sarah went into their research open-minded.

The science changed Stacy's mind.

Keep an open mind and see if the information resonates with you in some way.

Stacy has seen a significant change in her husband since he started taking CBD.

When anxiety gets extreme for Stacy, she too takes CBD.

For this week's episode, when Stacy and Sarah were looking for a sponsor they wanted to find someone who tested the CBD and used an organic growing process and had control over their supply chain.

Stacy and Sarah partnered with One Farm because they check all of those boxes.

Sarah really likes One Farm's extraction process as it is chemical-free.

They control every step of their production process.

Their flavorings are purely made with essential oil and are very palatable to consume.

Stacy and Sarah are very excited to welcome this new sponsor.

If you would like to try One Farm, use the code 'PALEOVIEW' at checkout and receive 15% off.

 

What is CBD?

CBD is an abbreviation for the phytochemical cannabidiol, a non-psychoactive component of Cannabis sativa. (12:30)

This is a different constituent from THC (tetrahydrocannabinol), the phytochemical responsible for the mental changes associated with marijuana use.

When we talk about CBD, we’re talking about an isolated chemical compound from Cannabis that will not have any effects on personality apart from potentially being calming/relaxing.

Stacy wanted to make it clear to listeners that CBD is legal in all 50 states.

It works by interfacing with the endocannabinoid system. 

The endocannabinoid system is one of the key endogenous systems regulating pain sensation, with modulatory actions at all stages of pain processing pathways.

Because it is part of this pain sensory system it is also part of all physiological systems that modulate healing.

This is also the same system in the body that might make you feel physical pain when you feel intense emotional pain.

So it is connecting pain neurons.

The endocannabinoid system is involved in a host of homeostatic and physiologic functions, including modulation of pain and inflammation.

Chronic pain is a symptom of so many things. (26:14)

And chronic pain itself can cause so many things, like anxiety, irritability, low self-esteem, decreased productivity, depression, insomnia, suicide risks and more.

Stacy shared a bit about her experience with chronic pain.

There is a lot of research pointing to a fundamental role in the endocannabinoid system with inflammatory diseases that are related to lifestyle. 

 

How CBD Works in the Body

The way that CBD works in the body is by binding with these two families of receptors that we have. (30:47)

They are called CB1 and CB2, and these are the two main receptors of our endocannabinoid system.

In general, CB1 receptors are found in the central nervous system.

CB2 receptors are found in the periphery and are found in virtually every tissue in the human body.

Depending on which receptor is being bound, this is part of why there is both an impact on immune function and neurotransmitter function.

In particular, Sarah thinks it's very interesting to look at how CBD is changing or activating neurotransmitters.

CBD is changing serotonin, which creates this cascade of chemical reactions.

The end product is increasing the production of serotonin.

CBD is also able to interact with our GABA system, which is our main calming neurotransmitter.

There are also other receptors that CBD can potentially react with.

These are effects that are separate from the CB1 and CB2 receptors.

It has a direct impact on bone mineralization.

CBD also appears to reduce cell division of cancer cells and seems to degrade the plaque associated with Alzheimer's disease.

There is also an impact on insulin sensitivity and metabolism.

 

Digging Deeper Into the Science

Overall CBD is anti-inflammatory. (38:05)

It is known to inhibit some really important chemical messages of inflammation.

This anti-inflammatory effect has been studied in a variety of different diseases in which inflammation is part of the pathogenesis.

One well-studied example is inflammatory lung disease.

There is a lot of evidence that use of CBD reduces the immune response, allowing the lungs to function appropriately.

Specifically, CBD inhibited the migration and action of several immune cells, including neutrophils, macrophages, and lymphocytes and their associated pro-inflammatory cytokines.

CBD has also been studied in neurodegenerative diseases Parkinson’s, Alzheimer’s, multiple sclerosis, and HIV-associated dementia as well as cancer.

In addition, CBD is being studied as an immunomodulating compound in the management of autoimmune diseases.

This acts by reprogramming pathological memory T cells (the ones that tell the immune system to attack our bodies).

Just taking out these little bits and pieces, you can see why this is a topic that Stacy and Sarah felt was worthwhile tackling.

CBD is something that has the possibility of being an adjunct in many situations that is going to potentially add to how our body is positively responding to all of the other healthy diet and lifestyle things that we are doing.

 

Personal Application

Stacy wanted to point out that they are not medical professionals. (46:13)

If you are going to embark upon trying CBD to see how it can help your health, pay attention to how it makes you feel.

Stacy shared her experience with incorporating CBD into her life and how she monitored her body's response.

Make sure that you use a brand that is consistent and quality, which is why Stacy and Sarah partnered with One Farm.

Sarah feels like this is the right place to talk about the boundaries of the knowledge of CBD. 

We understand a lot of the mechanisms, we have preliminary data showing benefits in a lot of different chronic disease states, and we can understand what is happening for that benefit.

However, what we don't yet have is dose-response studies.

We don't have details on how much, how often, or what form for any disease states. 

Sarah pointed out that as with any supplement, it is best to talk to your doctor first before incorporating it.

There are also possible drug interactions that you must be careful with, which is why you need to involve your doctor in this process. 

Keep in mind that the science is really exciting, but we are not at the point yet where the science paints a full picture. 

 

Closing Thoughts

If you are compelled by the science of CBD and it is something you would like to experiment with (with medical supervision) want to experiment with, Stacy and Sarah are supporters of One Farm.  (55:14)

You can learn more at this link

And if you are ready to order, you can get 15% off with the code 'PALEOVIEW'.

Stacy thanked Sarah for diving into the science. 

Thank you for listening! 

If you enjoyed the show, please be sure to share it with others who would appreciate this information.

We will be back again next week! (57:03)

  On this week's episode, Stacy and Sarah are updating us about mushrooms! Since our last episode, Episode 307, we've discovered so much new information on mushrooms. Sarah considers them to be another food group! Find out why on Episode 392!

 

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

The Paleo View (TPV), Episode 392: Are Mushrooms Really Magic? Part 2

Introduction (0:44)

  • Stacy isn't in charge this week! Time for Sarah to nerd out!
  • Sarah is almost done with her gut microbiome book. She thinks only 2 months before she turns it in.
  • Now that she has all this information on the microbiome, it's now of equal importance as nutrient density.
  • "One of the foods that I have realized needs to be its own food group, needs to be emphasized, that just doesn't get enough play in any health conscious community is mushrooms."
  • We did an episode on mushroom extracts in episode 307, but we only scratched the surface.
  • Now we see mushrooms as a foundational food. We'll explore why in this episode.
  • Stacy wants to see if we can figure out why she craves mushrooms with her steak when she has PMS

Sponsored Episode by Real Mushrooms (8:48)

  • Real Mushrooms is the premier provider of organic mushroom extracts, verified for the beneficial medicinal compounds like beta-glucans and free from starchy fillers like grains. With over 40 years of mushroom growing experience, Real Mushrooms prides itself on providing a transparent source of medicinal mushrooms that you can trust.
  • Sarah has fallen in love with their super high quality, lab tested mushroom extracts as powder or pill or chocolate!
  • Landing Page: https://www.realmushrooms.com/lp-thepaleoview/
  • Deal: 25% off, no coupon needed

What mushrooms are their own food group (11:41)

  • Not a vegetable! Fungus are a different kingdom from plants.
  • Unique phytochemicals we can’t get anywhere else: polyphenols, triterpenes.
  • Unique fiber we can’t get anywhere else: chitin, beta-glucans, chitosan
  • Extremely nutrient dense
  • Uniquely beneficial for the gut microbiome (mediates health benefits)
  • A 100-gram serving of the least impressive mushroom (the white or common mushroom), raw, contains a whopping 24% of the RDA of vitamin B2, 18% of vitamin B3, 15% of vitamin B5, 16% of copper, 13% of selenium, 9% each of phosphorous and potassium, and smaller but still impressive amounts of vitamins B1, B6, B9, C and D as well as iron, magnesium, manganese and zinc—all for only 22 calories.
  • While we don't count calories, that's certainly nutrient dense!
  • Phytochemicals and fiber are very important for the gut microbiome. And then the gut microbiome breaks down nutrients for us to use.

Phenolic compounds (17:50)

  • All antioxidant, anti-inflammatory, and many other beneficial properties.
  • protocatechuic acid. Studies suggest protocatechuic acid is a potent antioxidant that can reduce inflammation, protect the liver from damage, prevent cancer, protect against ulcers, and protect against cardiovascular disease, in addition to both anti-viral and anti-bacterial properties.
  • gentisic acid. Studies suggest gentisic acid has anti-inflammatory, antirheumatic and antioxidant properties, can protect cells from damage caused by gamma radiation, can protect the liver from damage, and enhances antioxidant enzyme activity.
  • gallic acid. Studies show that gallic acid has potent antioxidant effects, reduces inflammation, and may protect against cardiovascular disease, cancer, and infection. In fact, gallic acid may prove useful in the treatment of depression, cancer, and some types of infection.
  • vanillic acid. Studies show that vanillic acid has antioxidant and anti-inflammatory properties and may even act as a pain reliever. It’s also cardioprotective, hepatoprotective, anti-fungal and anti-bacterial.
  • p-coumaric acid. Studies suggest p-coumaric acid can reduce inflammation, reduce intestinal inflammation, regulate the immune system, improve bone density, act as an antidepressant, prevent cancer, protect against kidney damage, and protect against tissue damage caused by drugs and alcohol.
  • Cinnamic acid. Another potent antioxidant, studies suggest that cinnamic acid has antibacterial, antiviral and antifungal properties in addition to protecting against cancer and diabetes.
  • syringic acid. Studies show that syringic acid may protect against cancer, diabetes, liver damage and lung damage.
  • myricetin. Studies show that myricetin is a superstar thanks to its strong anti-oxidant, anticancer, antidiabetic and anti-inflammatory activities. It may protect against neurodegenerative diseases such as Parkinson’s and Alzheimer’s, as well as cardiovascular disease, liver damage, and glaucoma. Myricetin also protects against photoaging, thrombosis, hypertention, allergies and can even act as a pain reliever!
  • catechin. Studies show that catechins act as antioxidants but also boost the activity of antioxidant enzymes. Catechins are also anti-inflammatory and modulate the immune system, anti-bacterial, anti-cancer and can boost metabolism and promote healthy weight loss.
  • Catechin also helps shifting the gut microbiome towards a healthy microbiome from an obese microbiome. Present when they do a fecal transplant in mice.

Triterpenes (26:37)

  • Mushrooms are also particularly rich in triterpenes (including ergosterol, ganoleucoin, ganoderic acid and pyrrole alkaloids), which have a variety of properties that are important for cancer prevention, including antiproliferative, antimetastatic, and antiangiogenic.
  • About 80 different triterpenes have been isolated from reishi alone, some of which are known to kill hepatoma cells (liver cancer cells), to inhibit histamine release from mast cells (anti-allergic effect), to have cardioprotective effects (by modulating angiotensin) and hepatoprotective activity.

Fiber (29:28)

Chitin

  • Chitin is a type of fermentable oligosaccharide fiber made of long chains of a glucose derivative called N-acetylglucosamine with amino acids attached.
  • It can only be obtained from mushrooms and other fungi, insect exoskeletons, fish scales, and shellfish shells.
  • In studies, chitin has been shown to support the growth of species from Bifidobacterium (including Bifidobacterium animalis), Lactobacillus, Akkermansia, and Bacteroides while also decreasing the abundance of the inflammatory microbe Desulfovibrio.
  • In mice, chitin oligosaccharides are also able to modulate the gut microbiota to combat diet-induced metabolic syndrome in mice, inhibiting the destruction of the gut barrier, restoring the Firmicutes to Bacteroidetes ratio to what it was before high-fat feeding, and reversing the decreases in Porphyromonadaceae, Deferribacteraceae, and Coriobacteriaceae and the increases in Rhodospirillaceae, Christensenellaceae, Bacteroidaceae, Lactobacillaceae, Bifidobacteriaceae, Verrucomicrobiaceae, and Erysipelotrichaceae induced by high-fat feeding.
  • At the genus level, chitin fiber dramatically increased levels of Bifidobacterium, Lactobacillus, Akkermansia, and Bacteroides in these mice, while decreasing the abundance of the less favorable Desulfovibrio. In human fecal culture, chitin-glucan fiber also beneficially increases the Lactobacillus/Enterococcus ratio.

Chitosan

  • Chitosan is also composed of a long chain of N-acetylglucosamine molecules, but it also contains randomly distributed D-glucosamine molecules linked in a beta configuration.
  • It is only naturally-occurring in the cell walls of fungi, like mushrooms.
  • In mice, chitosan increases gut microbial diversity (along with a general increase in Bacteroidetes and a decrease in Firmicutes) and decreases levels of potentially pathogenic genera Escherichia and Shigella.
  • In diabetic mice, chitosan has also been shown to reshape the microbiota to induce an anti-diabetic effect, relieving dysbiosis by raising levels of Akkermansia muciniphilia and suppressing the growth of Helicobacter.

Beta-Glucans

  • Glucans are polysaccharides derived from D-glucose, linked by either alpha-glycosidic bonds (making them alpha-glucans) or beta-glycosidic bonds (making them beta-glucans).
  • Mushrooms are particularly rich sources of beta-glucans (more specifically (1-3),(1-6)-beta-glucans which are different than the (1,4)-beta-glucans in grains like oats), which feed anaerobic microbes in the gut and can significantly increase levels of, butyric and propionic acids (the second best source of beta-glucans is oats).
  • Beta-glucans have been shown to increase levels of Roseburia, Bifidobacterium and Dialister, and in particular the species Eubacterium rectale, Roseburia faecis, and Roseburia intestinalis.
  • In a human trial, foods rich in beta-glucan, increased levels of Roseburia hominis, Clostridiaceae (Clostridium orbiscindens and probiotic Clostridium species), and Ruminococcus species, while lowering the levels of Firmicutes and Fusobacteria were lowered. Levels of acetic, butyric, and propionic acids also increased.
  • In vitro studies have also demonstrated that beta-glucan can boost the growth of Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium animalis lactis. In an extensive review of the health effects of beta-glucan, researchers concluded that this fiber’s actions upon the gut microflora, including enhancing the production of short-chain fatty acids, contributes to its anti-cancer, anti-inflammatory, anti-diabetic, and immune-modulating effects.

FAQs (37:44)

  • Taken all together, these unique properties found in no other food groups elevates mushrooms to their own food group!

Serving size? Servings per week?

  • Let’s look at the science! Servings are defined same way as veggies, 80-100g, one cup raw (a fist-sized amount) or 1/2 cup cooked.
  • Cancer studies show highest magnitude of effect in relation to frequent mushrooms consumption. Many (but not all) CVD and T2D studies show null effect in context of SAD diet.
  • https://onlinelibrary.wiley.com/doi/full/10.1002/ijc.32591 Compared to participants with mushroom consumption <1 time/week, frequent mushroom intake was associated with a decreased risk of prostate cancer (1–2 times/week: HRs [95% CIs] = 0.92 [0.81, 1.05]; ≥3 times/week: HRs [95% CIs] = 0.83 [0.70, 0.98]; p‐trend = 0.023)..
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3972098/ Breast cancer meta-analysis, reduced risk for every gram daily!

Which are best for inflammation or the gut?

  • Anti-inflammatory effects have been established across the board, even regular ol’ white mushroom. Best studied for inflammation are reishi, maitake, turkey tail.
  • For gut microbiome, each mushroom has a slightly different effect (same as veggies), so variety is the most important.
  • Reishi increases Bifidobacteria, lactobacillus, Roseburia, and lachnospiraceae in the gut. In mice, these mushrooms have also been reported to reduce obesity through modulation of the gut microbiota. Along with reversing gut dysbiosis in mice (reducing the Firmicutes/Bacteroidetes ratio and lowering levels of endotoxin-releasing Proteobacteria), reishi has been shown to alter the intestinal barrier probity and reduce endotoxemia.
  • Chaga increase Bacteroidetes at the phylum level, bringing the gut microbial profile closer to a healthy composition.
  • Turkey tail mushroom supports Bifidobacterium and Lactobacillus species and elicit host responses that subsequently regulate the gut microbiome.
  • Agaricus bisporus (white button mushroom) have been shown to increase microbial diversity, increasing the levels of lactic acid producing bacteria (like Lactobacillus)
  • Shiitake mushroom supports a wide range of bacterial populations including Proteobacteria, Acidifcaciens, Helicobacter suncus, Bacteroides, and Alistipes.
  • lion’s mane induces changes in the gut microbiome that increase the bacterial production of nutrients for the host.
  • oyster mushroom stimulates the growth of Bifidobacterium strains

Are Mushrooms bad for people with autoimmune conditions? (55:29)

  • First studies done in cancer. Things that fight cancer might increase immune function that might flare autoimmune.
  • Recent research shows that mushrooms bring balance rather than stimulte it
  • Lots of species have anti-inflammatory effects and reverse dysbiosis. Reishi especially well studies.
  • Looks for symptoms to see if you're effected: brain issues like depression, skin issues, or autoimmune symptoms
  • Mushrooms whole have always been a part of AIP.

Do they need to be cooked or can they be eaten raw? (1:03:11)

  • With vegetables and seaweeds, cooked versus raw feeds different species, because fiber structure changes with heat. Some nutrients are lost and others are formed, so mixing up raw and cooked is best.
  • With mushrooms, we don’t have microbiome data raw versus cooked, but we do have fiber and antioxidant data.
  • https://doi.org/10.1021/jf048541l Cooking increased starch, total dietary fiber (increase in insoluble, decrease in soluble, decrease in chitin), and acid-hydrolysed fat but decreased crude protein and chitin concentrations (loss of water, plus molecular transformation). https://www.ncbi.nlm.nih.gov/pubmed/15713030
  • https://www.tandfonline.com/doi/abs/10.1080/09637486.2016.1244662?journalCode=iijf20 Boiling, microwaving, grilling, vs deep frying
  • Cooking in general increases alpha and beta glucans.
  • Decreases total polyphenols and most measures of antioxidant activity. (similar in https://www.ncbi.nlm.nih.gov/pubmed/29717670)

Can they cause gut issues? SIBO? candida? digestive issues - diarrhea, pain? (1:05:48)

Can they be eaten by people who have histamine intolerance? (1:08:16)

 

Thanks for listening! (1:15:43)

 

   

Welcome back to episode 391! (0:40)

Sarah and Stacy are turning your world upside down this week with Stacy leading the show with science.

This week Stacy pulled the show notes together and it made her really appreciate all that Sarah does.

Sarah feels out of her comfort zone not knowing 100% where this episode is going.

She has to play the role of asking thoughtful questions to push the discussion and she hopes she is up to the challenge.

This week's episode is all about skincare basics.

Stacy will be answering the questions that she receives from people with frequency.

She loves answering these questions as this topic is truly her passion.

However, it dawned on Stacy and Sarah that they have never done a podcast episode where they did a basics show on skincare.

Stacy wants to first remind everyone that this is a science-based show.

Everything that they are going to talk about will have links and references, but Stacy also has a ton of blog posts that dive into these details on a deeper level

 

Product Safety

One of the very first questions that Stacy gets is on natural products. (4:26)

If you are seeking natural, cleaner, safer, better, non-toxic, whatever you want to call it, personal care products, Stacy likes to use the word safe.

Something can say natural but actually contain dangerous ingredients.

Stacy likes to know if a product is tested and is it safe.

There are brands out there that come with a certification of ingredients that they use.

Make sure that you are using brands that prioritize safety.

You can also look up what you are using on EWG.

If Stacy can't find something on EWG, the next play she goes to for information is PubChem.

Sarah shared her feelings on what has happened in the space of personal care products since the marketing terminology isn't regulated.

It is frustrating as consumers to not be able to trust the information that is listed on products.

For more information on this topic, check out this podcast episode.

If you want to support this, text 'BETTERBEAUTY' to 52886 and ask your legislators to support the law that would help change this labeling issue.

 

What is a good skincare routine and why do I need to do it?

Stacy thinks of skincare in three steps. (13:54)

You need to wash, you need to tone and then you need to moisturize.

With washing, you are removing the dirt and the grime that you have accumulated throughout the day.

At the very least, wash your skin in the evening.

One of the keys to washing is to use a wash that is right for you, which depends on what kind of skin you have.

Don't use hot water when you wash your skin, use luke-warm water.

Sarah noted that it is actually really good for your hair health as well to use luke-warm water.

With a toner you want it to seal your pores and create a good balance of Ph on your skin after you wash it.

If you jump straight into moisturize after washing, your pores aren't optimized to absorb and properly utilize the nutrients and hydration that you are putting straight on to it.

Toning really depends on the type of skin that you have.

It is the step that Stacy loves most skin she has sensitive, complicated skin.

Sarah asked if it matters how you are applying toner.

Stacy noted to definitely follow the instructions listed on the product.

The goal of the moisturizer is to hydrate the skin.

Stacy genuinely feels like everyone can do three steps, especially if you are doing this routine at night.

In the morning you can do an abbreviated routine.

Think about a moisturizer that is good for your skin.

There are so many nuances to the skin, so it may take some trial and error to figure out what is right for you.

You are always welcome to email Stacy at stacy@realeverything.com if you need help with this.

She does skincare consults for free.

You may also need to change your routine up as the seasons change.

 

Treating a Specific Condition

If your skin needs something, like if you have acne or rosacea or signs of aging, you want to treat that thing, then you are looking for a treatment for your skin.

Stacy uses a Brightening Facial Oil with her facial oil in the evening.

On the menopause show, Stacy and Sarah talked about the role that vitamin C has on skin health.

Other treatments are the Overnight Resurfacing Peel, Charcoal Mask, and Primally Pure's plumping mask.

Face oils and eye creams would also be considered treatments.

Stacy also uses a spot treatment for zits.

All of these treatments are great, but none of these treatments are a routine.

 

How to reduce dark circles under your eyes?

Dark circles are an indication of a lack of sleep. (36:15)

They are also an indication of dehydration and an abundance of sugar.

Dark circles under the eyes are much more lifestyle-related, where a product won't necessarily solve this challenge.

Stacy can recommend eye creams and masks that may help, but they will not be a solution.

 

Saturated Fats and the Skin

People ask often about saturated fats and the skin.

Stacy is a big fan of coconut oil on elbows and heels and cuticles.

However, there are no active ingredients are nourishing anything on your face.

For Stacy, it caused build-up and acne on her skin.

Stacy recommends tallow because it is very nourishing.

However, fats alone cannot be a moisturizer.

Stacy does add oils to her moisturizer, but she cannot use any saturated fats to her skin.

Sarah gave a shoutout to Buffalo Gal's skincare products.

Be careful of quality here and know where your products are coming from.

Oxidation in oils has been known to potentially cause aging in skin.

Stacy found a fascinating study on plant oils for cosmetic use.

 

How much does diet play a role in your skin health?

Can I just use a skincare product instead of changing my diet? (44:51)

You cannot just put something topical on and think that from the inside out is not going to show.

When it comes to skin health, one of the most important metabolic bi-products that our bacteria products are short-chain fatty acids.

They are used as fuel for cells, and they are the dominant fuel for our gut cells.

Gut bacteria control the immune system, they produce neurotransmitters, they control genetic expression related to metabolism - and feed into every system in the human body.

Sarah further explained the relationship between gut barrier health and skin health.

The best thing we can to support a healthy gut microbiome is to eat a huge range of fresh fruits and vegetables and a lot of them.

In addition, we should be eating seafood and have a nutrient-dense diet.

The foods that tend to be the biggest triggers for skin are dairy, sugar, and oxidized oils.

Things to add to help your skin are collagen, probiotics, drink more water, and red light therapy with Joovv.

You may also need to explore the use of an elimination diet to see if you are properly absorbing your food.

Stacy recommended testing the use of AIP, GAPS, SED, or strict Paleo for 30 days to test to see which foods are causing digestive issues.

Pull it back to base level, get the things cleared up, and then add it one food at a time to test how your body responds.

For more on elimination diet protocols, check out this episode.

 

What are the nutrients to add more of?

There is this huge range of nutrients that are labeled as non-essential.

However, the more you consume these non-essential nutrients, the more you lower your risk of every chronic illness.

We need those non-essential nutrients to be healthy.

We need to value non-essential nutrients as much as the essential nutrients.

Adding in omega 3 fatty acids will help reduce inflammation from the higher omega 6's in your body.

Sleep, hydration, and sunlight are also helpful pieces when it comes to nutrient absorption.

On the menopause podcast episode, Sarah had shared information from a study where nutrient deficiencies increasing the symptoms of dry and aging skin.

Vitamins E, C B12, B6, D, and A are all important for aging skin and dry skin. 

The shorter list is E, B6, A, Zinc and vitamin C. 

Vitamin A, vitamin D and zinc are important for all barrier tissues.

These are the ones that Sarah thinks are especially important to pay attention to. 

If you take a food journal and keep track of your micronutrients for three days, it can be surprising to see where we are falling short.

 

Where do I start the switch? 

When you are thinking about how to prioritize, focus on what you are using on the largest parts of your body.

Stacy also recommends focusing on products that you would breathe in or consume. 

So things like sprays, mists, lipstick, lipgloss, and things that you put on your hands you need to pay attention to their quality. 

 

Closing Thoughts

If you are interested in switching to safer products or are wanting to try Beauty Counter products, February is a great time to do it. 

Stacy is working to earn a spot in the MARCH FORTH Washington, DC event. 

She earned one of the coveted spots two years ago, which you can learn all about here.

The week that this episode airs (from February 12 through the 25th), if you get either a regimen or a collection, you get a free gift with it.

Stacy is happy to consult without any pressure if you or a loved one is having trouble with your skin.

Sarah emphasized that this is about achieving a very important goal as an educator for people who are in charge of policies.

Stacy finds is appalling that America is so behind in personal care product regulations. 

No matter what, Stacy is going to push to get there. 

She thanks the listeners for whatever they might do, but again, there is no pressure if you aren't interested.

Again, if you are interested, you can email Stacy at stacy@realeverything.com or you can shop at beautycounter.com/stacytoth.

At checkout, make sure you see Stacy's picture or select her name at checkout.

The free gift will automatically go to your cart. 

Remember you can send follow up questions on either Sarah or Stacy's social media channels, or you can submit questions using the content form on their sites.

Again, Stacy and Sarah greatly appreciate you taking the time to leave a review or share an episode with a friend who you think would be interested. (1:11:36)

Welcome back to the Paleo View, episode 390! (0:40)

Stacy has fully recovered and has finally found her groove in life again.

For Stacy, routine brings her a lot of joy.

She feels like she has been working the work-from-home mom life!

Sarah is coming out of a kid activity focused weekend, which was very busy.

Robotics club has taken over, and Sarah is looking forward to soon getting back into their normal routine.

Sarah took a proud mama moment to share on her daughter's latest accomplishments.

This week's show is inspired by another great listener question.

 

Q & A

Mackenzie says, "I first just want to say your podcast is my go-to for everything in my life! (7:40)

I now live for my Thursday afternoons so I can listen to the newest podcast!! 

My question to you is: I did AIP and reintroduced many foods.

Now I'm basically paleo with few other exceptions, but I recently had blood work done and my DHEA and thyroid levels have dropped.

I'm working with my naturopath now to get back to my normal, but I didn't know what I could do at home to help as well.

Should I go back to the elimination phase of AIP? Any help would be great. Thank you in advance!!

Stacy wants to first reiterate that we all go through these phases in life when stress and different lifestyle factors affect how our body reacts to what it can tolerate.

Every person who has done this process goes through this challenge at some point in their life.

Stacy and Sarah both also feel that it is common to see people get test results that aren't reflective of any symptoms they are experiencing.

This makes it difficult to know what to eliminate when you don't have symptoms to manage.

One of the amazing things about the autoimmune protocol is that the structure of it is set up so that we can really learn about our own bodies and triggers.

We learn our own tolerances to the individual foods that have been eliminated.

Really going through the autoimmune protocol and going through reintroductions methodically allows you to take this as a learning experience.

 

Re-Introduction

What do you do when you experience a trigger? (11:09)

In an ideal situation, we have learned what works really well for us from our reintroduction phase.

We incorporate these foods on a daily basis and feel really good consuming them on a regular basis.

Then there is a second group of foods that are sometimes foods, that we tolerate when everything else is dialed in.

When we are eating a nutrient-dense diet, our stress is managed and our activity levels are appropriate, these foods don't affect us.

However, when anything starts to slip, our body will act negatively to the sometimes foods.

If Mackenzie has a good grasp on that list of sometimes foods, Sarah recommends that instead of going back to the beginning of the elimination process, to refer to that list.

Then take out the sometimes foods, the foods we know aren't helping us.

On the flip side, it can be common for people to start out with a methodical reintroduction process, but then have so many successes that it turns into a free-for-all.

If this resonates with you, don't feel bad. This is a very common experience.

Don't feel like you have failed reintroductions if this is what happens to your reintroduction process.

If you are in a position where you don't know what foods you've reintroduced are completely working for you, versus sometimes food, and you are faced with a health set back, you may need to go back to full elimination.

As you recover from the health set back, take that as your opportunity to be more methodical about reintroduction.

So the next time, and there will be a next time, you will have the food classifications that will help inform you what to do when you have a setback.

 

A Third Scenario

There is a common third situation as well.

Is there a facet of the autoimmune protocol where the focus on implementation can be more carefully monitored.

The nutrient-density piece can be a stumbling block for a lot of people.

An aversion to organ meat, shellfish or even to vegetables and fruit outside of a core group, can be fairly common.

The other approach to a health setback is to have a look at this maintenance AIP and evaluate the core principles.

Is there a core principle that you are not implementing to the best of your ability?

Is there an area where extra focus and/or commitment could be used?

Nutrient-density is one possible area.

You could not be eating enough fruits and vegetables, organ meats, seafood, letting your sugar intake slide, not be getting enough fermented foods, etc.

If you are trying to lose weight, you could also have too big of an energy deficit that is negatively impacting you.

This could mess with your hormones and drive inflammation.

You could be eating too few carbs.

Pay attention to the micronutrients, pay a little bit attention to the macronutrients, and take a look at your diet.

Are you getting the nutrients that your body needs?

This question should be asked regardless of whatever diet you are following.

Getting the nutrients that our body needs for all of the chemical reactions happening in our body is the primary criteria of whether or not a diet is a health-promoting diet. 

Bioindividuality is reflected in intolerances to food toxins and antinutrients.

 

Collecting Personal Data

Sarah likes to periodically check-in and do a two or three-day food journal.

She uses an app called Cronometer.

This allows Sarah to check in on her intake to see if she is meeting her body's nutritional needs.

We can still maintain a focus on nutrient density and sufficiency even with lots of successful reintroductions.

Meal timing is also an important thing to pay attention to.

Are you eating breakfast? Are you grazing?

For hormone regulation, it is better to eat distinct meals and have a five-hour space between them.

If you are eating too close to bedtime, that can also interrupt sleep.

Don't just look at the foods on your plate, also look at how you are balancing them together to form complete meals, and eating them at separate time points can support healing as well.

Then there are all the activity and lifestyle things to look at.

For Sarah, her flairs are always driven by lifestyle factors slipping.

High stress is her trigger, but all of her lifestyle stuff falls apart together.

Eventually, these things will impact her diet as well, because they are all linked together.

Take a good look if there is something that has impacted your diet and lifestyle choices?

Have you let some aspect of the AIP lifestyle slide?

Have external factors influenced your ability to implement the AIP lifestyle?

Take a critical self-reflection at how you are implementing the key principles of AIP and take a look if there is something you can dial back in.

 

Another Piece to Look At

Compliance consistency with medications and supplements is another piece of the puzzle to look at.

Very commonly on AIP, we are working with healthcare providers that have a root cause approach to supporting our health.

They will have likely recommended a prescription medication or a supplement regimen in order to address an underlying factor that is contributing to our health factors. (26:17)

It is human nature that the better you feel, the more likely you are to skip doses or forget.

If you feel good, it is easy to forget the thing that helped you get there.

Sometimes it is appropriate to wean off of medications and supplements, but you would do that under medical supervision so that your doctor is monitoring you for potential problems.

If you want to try to discontinue any of your medications or supplements, talk to your healthcare provider.

When we aren't consistent with our medications and supplements, there is a slow erosion process that we don't realize until we are pretty far down the path.

This is another space where you need to ask yourself, are you doing the things you know you need to do to support your best health?

You can answer this question by going back to full AIP with a full elimination phase.

You could also cut out the sometimes foods and see how you feel after removing those.

 

Lifestyle Factors

Or you could go back to the lifestyle components, specifically the stress and sleep, and focus on fine-tuning those.

Stacy took a moment to clarify the different kinds of stresses that can be on your body.

Over the last few months, Stacy put stress on her body when she traveled by plane, got a tattoo, and got the flu.

There are things that happen to your body that you cannot simply correct by going to yoga.

When you are thinking about your life, it is more than just deadlines, bills and teenagers that are causing you stress.

Stress is broadly defined into four categories.

There are psychological stressors, physical stressors, sensory stressors, and environmental stressors.

Sarah shared a bit about her health setback and the many stressors that compounded to cause that setback.

She is still working to recover, and it will continue to be a long road ahead.

Some stress we think we have no control over, but we do.

Other stressors we know we have control over, and there are other things that we have no control over.

It is important to be as proactive in our stress management as we can be.

Give yourself grace and remember that sometimes things happen beyond our control.

Try your best to respond and not react during these times.

Stress is such an important piece of the puzzle that is hard to recognize until we have taken it seven steps too far.

It is also one of the hardest hurdles to overcome when stress is driving a health setback.

Stacy shared a bit more on her experience, and an important lesson and triggers. (39:53)

If you can't feel additional stress in a way that affects you, it means you already have too much stress on your plate.

This is something we all have to work on and it changes and evolves as our life changes.

There is no shame in needing to go back to an elimination phase of AIP, or needing to sleep more, or focus on nutrient density.

What you are doing is supporting and loving yourself.

This is not a linear progression, it is a life that has variation.

Stacy thinks it is a reminder that you are living a full life if you are experiencing these ups and downs.

 

Getting Extra Help

What do you do if you are the opposite and have used AIP successfully, but don't have a functional medicine healthcare provider?

This would be a great time to start working with one to help dig a little deeper and do the tests that will help to inform you on a deeper level. (44:37)

It is great that Mackenzie is working with someone who can help her explore this setback from a healthcare professional standpoint.

There is a lot that can come from a dialed-in diet and lifestyle, but it is not everything.

It is common in this lifestyle to need something that cannot come from diet and lifestyle alone.

Sarah reminded listeners, that a key point to wrap up on, is that it is very important to know the in's and out's of the protocol.

One of the things that can help you navigate this all, is understanding the science behind the facets of the autoimmune protocol.

Sarah designed her AIP lecture series for exactly this.

It is perfect for both long-time AIP veterans and those who are new to this protocol.

Sarah is only teaching one series in 2020, and there is still time to hop in on the session that will start on March 9.

You will have lifetime access to the materials.

Sarah personally interacts with every student to answer their questions and support them in their journey.

She works hard to make it the best experience that is available to those in need of AIP support.

Paleo View listeners can get $100 off their tuition using the code 'PaleoView'.

A lot of the health challenges that we face can be aggravated when we add emotional stress to the situation.

Educating yourself and building your confidence will help in big ways.

Stacy reminded listeners that the emotional stress caused by setbacks is one that you can help to minimize by getting the support needed to build your confidence.

 

Closing Thoughts

Sarah said that in summary, knowledge is power.

Stacy hopes that you will share this podcast with others if it was helpful to you.

Please also leave reviews so that others will have access to the information.

Stacy and Sarah will be back again next week.

Thanks for listening! (54:47)

Welcome back to episode 389 of The Paleo View! (0:40)

Stacy is human again and excited to dive into this week's topic.

Sarah is feeling very fortunate to have maintained her health during this nasty cold and flu season.

Stacy is thrilled that her recovery was a quick one.

Matt graduated from Postal Academy first in his class and Stacy is feeling so proud of him.

It has been a new world for Stacy and the boys as they all adjust to Matt working out of the house.

Sarah and Stacy took a brief walk down memory lane, remembering the moments from their childhood when their mothers would break out into songs.

 

What Inspired this Show

This week's episode was inspired by a listener's question and came from a woman who attended one of Sarah's workshops last year.

It is a follow-up question from the healthy weight-loss session that Sarah hosted.

The entire session is available as an online course on Sarah's site.

It has a focus on not just how to lose weight, but how to lose weight in a healthy way so that it is easy to maintain that loss.

The science tells us that every weight loss diet is effective.

The trick is that maintaining that weight loss for the vast majority of these diets is flawed in that they are designed to eventually make us fail.

Most weight-loss diets will result in two things.

One is the reduction of our basil metabolic rate, which means we need fewer calories and burn fewer calories at rest.

And two, ghrelin (our hunger hormone) is increasing.

So we need fewer calories to keep going on our weight-loss journey, but we are getting hungrier and hungrier.

Instinct kicks in and you can't muscle through that situation forever.

This is when most people end up yo-yoing.

Sarah's online course was designed to bust a lot of diet myths, as well as set the groundwork for understanding how to set smart goals and structure diet and lifestyle and lose weight in a sustainable way.

This question from Lauren is a follow-up question to that information.

 

Joovv

Before Stacy and Sarah jump into the science and the show, they want to take a moment to thank this week's sponsor, Joovv.

Both Stacy and Sarah love their red light therapy, and they have been a long-time sponsor of the show.

Sarah actually wrote a blog post about the role that red light therapy can have on weight loss.

There is some preliminary evidence that the infrared wavelengths that Joovv provides can help regulate hormones.

The red wavelengths can help to liberate fat from fat cells.

There are also inflammatory benefits, skin health benefits, and so much more.

Joovv is another tool in our big toolbox in terms of promoting healthy weight loss.

 

Q&A

Lauren says (14:10):

I went to The Paleo Mom's workshop in February 2019 and it was lovely.

At the workshop, we talked about working out and hunger hormones.

When we talk about exercise and weight loss, is there science behind high-intensity workouts that you burn calories throughout the day (after the workout) if the workout is intense enough?

OR do you simply burn the calories DURING the workout and it stops there?

I’ve read that there isn’t much science behind this theory (but I think it may be a hypothesis?!) 

Sarah is very excited to answer this question because there is a lot of science on this.

A hypothesis is not just a guess.

You look at what is currently known and either work to explain what is happening, or expand what is known by predicting what will happen if the conditions right.

Sarah broke down the difference between a hypothesis and a theory.

There are a couple of studies now that show that if you achieve the same caloric deficit over time, we feel hungrier and that hunger magnifies over time.

Whereas when you achieve that same level of caloric deficit through exercise, our hunger is the same as if we didn't have a caloric deficit.

This is a very important thing to know in terms of weight loss.

Diet is important from a lean muscle mass preservation effect and from a nutrients for supporting metabolism as we are burning fat.

The research published in 2016 on the Big Loser contestants that proved how problematic this dual effect is.

The more physically active those contestants were after the season had ended, the more likely they were to maintain their weight loss.

Exercise provides this interesting benefit to hunger, but there is more to it than that.

Losing weight is not as simple as calories in versus calories out, but calories do matter.

A caloric deficit is required to lose weight.

Where exercise comes into play in addition to helping to regulate hunger through weight loss, is hormone regulation.

It improves insulin sensitivity, preserves lean muscle mass, a metabolic boost is stimulated, and exercise has been known to improve the gut microbiome composition.

The pieces mentioned above have been broken down throughout the history of this show.

Please reference these previous episodes for more information:

 

More on Exercise

Generally, exercise that has been traditionally viewed as cardio, generally results in more calories burned per hour when we are doing it.  (28:16)

There are some exceptions, like when very heavy weight lifting can burn as many calories as running.

However, there is a lot more data on cardio available.

Any time that you add load (like hiking with a backpack), burns way more calories than hiking without.

How many calories you burn in a workout is dependent on a number of things.

Overall, on average, cardio burns more than traditional strength training activities, with the exception of weight lifting at a very intense level.

There is a vast body of research showing that we do get a metabolic boost that can last hours after exercise.

How high the boost is, is typically related to how intense the exercise is.

How long it lasts, is related to the duration.

In the last few years, there have been studies that have been trying to expand on these understandings.

Some studies have shown that short bursts of activity can have a really dramatic boost on our metabolism after we are done exercising.

One study, in particular, looked at two-minute sprints on a stationary bicycle, with three-minute rest periods in between.

The same participants either did one, two, or three of these circuits.

The study showed that they had a significantly increased metabolism.

If they did three of those two-minute sprints, their metabolism stayed elevated for four hours afterward.

There is definitely an impact based on how much we do, but there is a boost no matter what.

There was another study where cyclists worked at approximately 80% of their VO2 max (which is a heavy workload) for 45-minutes.

These participants had a metabolic boost that lasted 14-hours.

Most studies show that by 24-hours later, our metabolism returns to normal.

However, there was a study that looked at 80-minutes of cycling at 70-75 VO2 max, and their metabolism was still 5% higher than their BMR 24-hours later.

 

Strength Training

There have been some really interesting studies looking at circuit training.

The boost in our metabolism that we get from strength-training appears to last a lot longer than the boost that we get from cardio.

Studies have shown a range in metabolic boost from weight-lifting ranging from 16-hours, to 24hours, and even up to 38-hours.

Sarah broke down the studies in greater detail, showing how the results vary based on how the study is structured.

When we do strength training, there seems to be a much longer tail in terms of how long metabolism lasts.

There have even been studies that have compared circuit training to treadmill training.

They have shown that the initial level is higher from resistance training.

The metabolic boost from weight lifting is higher and lasts longer.

This makes a fairly strong case for the metabolic benefits for weight-lifting, resistance-type training.

In addition, over time this increases the basal metabolic rate through building more muscle.

Overall, Sarah thinks it is a great idea to do both.

Sarah found a few of the studies looking at volume to be particularly interesting (39:13).

After reviewing the findings, Sarah feels that there isn't yet enough information to tell if more volume or more intensity equals a bigger metabolic boost.

 

Combining the Two Forms of Training

There are a couple of studies showing that if you do cardio first and then your resistance training, you actually burn more calories during your workout.

Doing the same amount of work, the difference is substantial.

Sarah again broke down the details of the research into greater detail.

Stacy shared her experience with picking a lane when it came to weight loss versus building strength.

You need to know what your priorities are before jumping into a routine.

Sarah wanted to highlight a key detail that we are talking about relatively small differences over the course of 24-hours.

It is most important to set yourself up with an activity that you like that you are most likely to stick with.

You need to feel good about it, and your body needs to like it.

It is also very important to keep your intensity and your sport at something that is sustainable.

Exercise is an important component of healthy weight loss, but it is also an important component of healthy living. 

Stacy emphasized the importance of finding something you really enjoy doing.

It comes down to habits.

Make sure that you feel your best and are actually excited to do the exercise you have committed to doing.

 

A Deeper Look Into the Details

There is one more study that Sarah would like to discuss.

Interval training has been shown to provide a bigger metabolic boost.

So combining that short-burst, intense type cardio with rest periods and with strength training, definitely provides the biggest metabolic boost.

This final study found that going back and forth between cardio and resistance training did provide the highest metabolic boost that lasted the longest.

The study also confirmed what was found in previous studies, regarding the benefits of doing cardio before weight-training, versus the other way around.

Sarah found this study's findings on perceived exertion to be very interesting as well.

The study found that the lowest perceived exertion was doing the endurance training first, and then the resistance training. 

Sarah would love to see more data on this, and is actually working on a blog post on this. 

The takehome is that exercise does boost your metabolism. 

It will be a lot higher for depending on the type of exercise, how intense it was and how long it lasted.

This is on top of all the other benefits of exercise.

Like restoring insulin sensitivity, supporting liver health, the benefits to the gut microbiome, the hormonal impact, and so much more.

 

Other Ways to Boost Metabolism

There are other things that are known to boost metabolism. 

Digesting protein increases your basal metabolic rate. 

This is true for any diet; if there is a big caloric restriction, we are burning muscle.

The only thing that preserves muscle through weight loss is the combination of eating a high protein diet with doing some resistance training. 

You can actually build more muscle through weight loss with this combo. 

Eating about 30% of calories from protein has been shown to be very beneficial to both weight loss and supports the maintenance of weight loss. 

Drinking a big bottle of water can also boost our metabolism.

Getting enough sleep is really important. 

There is a huge link between inadequate sleep and risk of weight gain and obesity.

 

Closing Thoughts

The real take-home message is that exercise is important.

It is important whether or not you are trying to lose weight, maintain weight loss, or maintain your health.

One of the episodes that Stacy forgot to mention as a favorite is episode 367.

Stacy took a moment to reiterate that weight loss can be for health and it can also be for aesthetics. 

If you feel like you are failing at your weight-loss goals, this might be a mental shift as well as a physical shift that is needed.

Referring back to that episode may be a great resource if you are having those feelings.

It has definitely been a journey for Stacy to reach the point where she is longer working to be thin.

Red-light therapy is one of the ways that you can both tweak how you feel mentally and physically. 

When Stacy starts her day with red-light therapy, she mentally feels better. 

She finds that she is prone to make better choices when she gets that boost in the morning. 

If you feel like you are struggling, this might be something worth exploring.

One of the things that Sarah did to start her recovery from her health crash was to dedicate time to red-light therapy with her Joovv

The way that Joovv has combined the two wave-lengths is genius. 

The wavelengths complement each other in so many different ways, in regards to our health.

What Sarah finds most beneficial, is the effect that red-light therapy has on her stress management. 

If you are regulating your stress response every morning, it will help you avoid making choices as a response to stress.

Sarah and Stacy both love Joovv and hope that listeners will go check them out here

Joovv is currently having a big sale, so be sure to check out those limited-time offers.

Thank you so much for listening!

If you think someone else might be interested in this show, please share it. 

Please also leave reviews so that others can find this episode. 

Thank you again for listening! Stacy and Sarah will be back again next week (1:06:18).

Welcome back to The Paleo View listeners! (0:40)

Stacy is using all the energy she has to welcome you to this week's podcast.

Over the last few days, Stacy has been working hard to take care of herself as she recovers from being sick.

She has turned off her phone, taking lots of time to rest and she honestly does feel so much better.

This is now day 3 of what Stacy thinks is the flu.

Stacy thinks a recent trip for work is what exposed her to get sick.

The day this episode was recorded was Matt and Stacy's 18 year anniversary.

Sarah has also been fighting off a head and chest cold.

While Sarah knows it is very early on in the cold and flu season, she feels that her family has been very fortunate so far.

 

The Realities of Getting Sick

When you get sick it doesn't mean you have failed as a human, it just happens.

Eating a really healthy diet and having a really dialed in lifestyle does not actually make you impervious to infectious organisms.

There is this myth that if you do all the things you won't ever get sick.

Sarah thinks that this really ignores the fundamental nature of modern life.

There is no way to have an immune system that is functioning so spectacularly that nothing ever gets through its defenses.

Some are absolutely more resilient than others with regards to infectious organisms, and there is definitely a genetic component here.

When we get sick it is partly related to the mutations in the virus that is going around and where you are in the cycle of the virus spreading.

It also depends on your stress levels and how in sync you are living with the sun and how much sleep you are getting.

Yes, nutrient density matters, but it is like a helmet.

It won't necessarily stop you from falling off your bike, but it will protect you from damage.

Doing all these diet and lifestyle things will definitely add a protective layer when it comes to infectious organisms.

However, it is not wearing full body armor on a bike.

 

Last Week's Episode

Stacy did want to take a moment to apologize for last week's delayed episode.

We had a snafu with our ability to load the podcast audio file to our host.

There was a delay.

The people who reached out and were concerned about Stacy and Sarah, thank you for being so kind and thoughtful.

 

Closing

And thank you for your patience with Stacy this week while she continues to take the time to heal.

Sarah has already done the research in preparation for next week's show and it is going to be a very interesting one.

We all wish Stacy a speedy recovery!

Apparently it is bad luck to cross both fingers for good luck. You can only cross your fingers on one hand.

Thanks so much listeners!

Stacy and Sarah will be back next week with good info! (12:00)

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