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The Paleo View

The Paleo View: Parenting, Science, and Gossip

Episode 387: Starting AIP on a Budget

 

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

Stacy is so excited; life is great.

Matt and Stacy went through some hard times in life for a while, and she is in awe to be going through a really great season in life right now.

Sarah's family made two resolutions together as a family.

The first is to do an outdoor activity together as a family every weekend.

The second is that they would do meditations together as a family, and they are using the app Headspace for this.

They are doing them before bed, and for five minutes.

Stacy is excited to help Barbara this week.

A reader question came in that inspired this week's episode and is a unique challenge for both Stacy and Sarah to answer.

Sarah loves the idea of getting back to basics and talking about what it is like to start AIP for someone who is new.

 

Listener Question

Barabara is 75 years old and is on social security.

She wants to do the autoimmune protocol, and her question is:

How can I do the AIP diet? Where do I begin?

Sarah thinks it is awesome to take a step back and to talk about where it is best to put that initial effort at first.

One of the things that most resonated with Stacy when starting her AIP journey, was to think about what she is adding in versus what she is taking out.

The thought process is that we're adding in nutrient density.

As a reminder, nutrient density is that for every calorie you are eating you are maximizing the amount of nutrients you can get for that food.

That the food is high in fiber, or other minerals and vitamins, different kinds of things that are adding value to your health.

We are adding in nutrient density to nourish and heal our bodies so that we can feel our best.

 

The Starting Point

As someone who is just starting and where to begin, we are just trying to nourish the body to feel it's best and taking away the things that cause the inflammation and the auto-immune systems.

A diet is not healthy or unhealthy based on what you avoid.

So Sarah likes to talk about any diet from the standpoint of what we eat, versus what we avoid.

Sarah thinks that as we go through the steps on where to start with AIP, it is very helpful to adopt a positive focus on what we do get to eat.

It is a subtle shift in mindset, but it can make all the difference.

We need to not just think about the autoimmune protocol, but the mindset around food in general.

This sets us up for a journey, as opposed to a dietary intervention that is going to be on for a while and then off.

Working to find a maintenance diet that is going to work for you as an individual is key.

AIP is designed as a thorough template to get to that point.

 

Lists & Labels

Sarah feels that the next step is food lists. (12:12)

It is necessary information to know what to eat and what to avoid.

There are free lists on Sarah's site, and in this eBook there are very thorough lists as well.

Sarah created that eBook to be very comprehensive to expedite the application of AIP.

From there, Sarah thinks developing the skillset of reading food labels is important.

Using the food lists to inform you, and then reading labels to build awareness.

Go through the pantry, and put anything to the side that is Paleo but not AIP.

Even those who aren't necessarily new to AIP will find it very helpful to revisit ingredient lists and check the prep details with restaurants.

Stacy likes to think of AIP as an elimination diet to see what works and what doesn't work for your body.

The goal is for it be for a set amount of time to help your body to heal.

It doesn't have to be a forever thing.

 

Meal Planning & Prep

Sarah likes to put her AIP lecture series students through an exercise to help with this process.

The students look at the meals they already eat that are very close to AIP, and look for the little swaps they can make to adapt the recipe to be fully AIP.

Look at what you are already cooking and love and look at where you can make a small change.

You can build from there once you have those favorites.

Sarah also noted that now there are so many amazing AIP resources available on the internet.

There are AIP cookbooks you can buy, but there are also so many AIP recipe bloggers that have content available for free.

When selecting your go-to recipes, think of what will realistically work for your lifestyle and schedule.

Shop from your pantry and freezer to check what you already have when building out your meal plan.

When you shop, adjust bit by bit as opposed to stocking up on all the things at once.

Find a blogger who likes the kind of things that you like and they will offer recipes that follow suit.

Stacy noted that it is an easy step to double a recipe so that you can freeze and save for later.

These back up meals will go a long way to add convenience into your elimination diet process.

 

The Learning Curve

If you are someone who usually eats out, you will need to get use to eating from home for a bit where you can maintain control of your ingredients.

This will help you avoid the risk of cross-contamination.

Eating from home is also simply cheaper.

As you get further into your modifications and your journey, you will be able to decide if you want to reinvest your dining out budget into higher quality foods.

Getting use to shopping, cooking and planning ahead is part of the learning curve of AIP.

Stacy noted that we also need to be able to ask for help when we need it.

There are going to be a lot of dietary adjustments to simply be aware of and patient through.

 

Lifestyle Elements

While there are a lot of dietary changes to be made, people sometimes get 100% focused on the diet aspects alone.

However, lifestyle is super important for immune regulation as well.

The two most important things from a lifestyle perspective to commit to in the early phase is setting a grownup bedtime and sticking to it.

The ideal bedtime is eight to eight and a half hours before you need to get up in the morning.

This needs to account for the time it takes you to fall asleep and any restless periods during the night as well.

If this is a big change from where you are currently at with your sleep, you are going to want to add on twenty minutes every few days until you hit that goal.

Starting that commitment to getting enough sleep in the early phase is very important.

Getting enough sleep will also help with hunger and hormone regulation.

The second piece that Sarah recommends is committing to a twenty to thirty-minute walk outside every day.

If you are a really active person, Sarah reminds anyone who is looking at AIP that avoiding strenuous activity is part of the protocol.

Strenuous or prolonged activity is inflammatory.

If you are someone who is sedentary and works at a desk for long periods throughout the day, make sure you are getting a movement break every 20 minutes.

Stacy shared why she recommends water aerobics as a great movement option for someone following AIP.

This idea is about starting to increase movement, not necessarily about hitting a cardio goal.

Ease into the diet without ignoring lifestyle.

Sarah thinks that one of the best things people can do in order to set themselves up for success with AIP and beyond is to educate yourself on the protocol why's.

Doing so will allow you to understand where the gives and takes are.

Knowing the details will help you troubleshoot when you need to, stay motivated to keep going, when and where to refine, etc.

A common misstep that Sarah sees is when people combine protocols.

Don't make it harder on yourself than it needs to be.

If you are doing AIP, stick with that and see how it goes.

This is why Sarah developed such thorough resources for AIP, specifically The Paleo Approach and the Autoimmune Lecture series are great tools.

Sarah is only teaching once lecture series in the year ahead, which will start March 9.

The code 'PaleoView' is still active and will get you $100 off your tuition.

 

Budget Limitations

There are places where it is harder to get fresh produce.

You will need to be proactive in these areas and look for produce delivery or CSAs.

If it is a budget component that is impacting your access to produce, Sarah recommends not worrying about organic.

It is still important to focus on nutrient-dense foods even if they aren't in the ideal form.

Sarah has what she calls stretch vegetables that are foods that help to stretch a meal.

These items are cabbage, winter squash, and sweet potatoes.

You get a lot for the price per pound on these items.

The most expensive AIP ingredients are the purchases used for AIP treats.

These are nice for feeling like you are not giving something up, but these treats aren't necessary for healing.

It will not take long for your palette to adjust to fruit being a treat.

Eating AIP on a budget is absolutely possible.

Most CSAs and farmer's markets now take food stamps, so explore this option as well.

Other than that you are doing the best you can.

Frozen fruits and vegetables tend to be better than fresh because they are picked ripe and frozen right away.

If you are going to do canned, just make sure you read the labels.

Sarah suggested other ways to cut grocery costs.

Stacy suggested bananas, plantains, and carrots as other stretch foods that they always have around.

Onions are another food that Matt and Stacy try to add to everything.

 

Reintroduction 

AIP is a collection of tools that are about expediting healing because you are flooding the body with nutrients and eliminating the most likely dietary triggers of your autoimmune symptoms.

This toolbox also gives you the tools to understand your own body.

Reintroduction will teach you what foods you can eat for your body, and which foods you can't.

When approaching reintroduction, focus on the foods that are going to add the most nutritional value to your diet.

However, there is a case to be made in this situation to introduce budget-friendly foods. 

Reintroduction is a phase of AIP.

First, you work on nutrient density and you eliminate possibly problematic foods and work on lifestyle. 

Then you try reintroductions and learn about your body.

You then find something in between that works for you, your body, and your budget. 

Sarah thinks of this stage as the maintenance phase. 

Think of your AIP as a journey, don't hit your head against the wall before troubleshooting or refining. 

If you are getting to three or four months and not seeing any improvements, that's when finding a great doctor to work with or an AIP certified coach will help you troubleshoot.

 

Closing Thoughts

The AIP is a lifestyle that is centered around understanding your own body. 

There is a huge piece of this about developing lifelong habits. 

Understand that there is no cure to autoimmune disease. 

Following the AIP can put some conditions into remission.

However, there are a lot of variables that contribute to reaching this step. 

Autoimmune disease is a moving target.

We have to be vigilant and aware; ready to dive in when needed.

It is a wonderful collection of tools that allow you to navigate health challenges in the future more successfully. 

Stacy recommends finding a community. 

Sarah even has an The Paleo Mom Community Facebook group where you can connect with others for support and encouragement. 

Having a support system will go a long way to help make this sustainable long-term. 

Stacy and Sarah wish Barbara well and thank her for the great question she submitted!

The hosts will be back next week!

Please be sure to share with others who you think would be interested in this week's episode, and leave a review in whatever platform you are using to tune in.

Thanks for listening! 

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

Stacy is so excited that both she and Sarah were able to take a bit of time off around the holidays.

She hopes it was as restful for Sarah as it was for her!

Yes, Sarah took a real break.

Her family went winter camping and she completely disconnected and fell off the grid.

Sarah feels like she is getting back into a routine, especially now that the kids are back at school.

She is feeling that she has so much more focus after taking a brain-break.

Matt and Stacy are training to be foster parents and will complete that training at the end of January.

They hope to open their home to whoever will need it in the upcoming months, and this is why they are not moving to Florida.

Stacy feels they have a great support system in Virginia, which is why they are opting to stay there.

Matt officially started his first day as a mailman with the United States Postal Service this week.

They have had a lot of change going on in their family, which they were prepared for as 2019 came to a close.

As Stacy covered, this role is the perfect fit for Matt for very many reasons!

Sarah is super excited about all the changes on Stacy's plate.

On this week's episode, Stacy and Sarah are going to talk about intermittent fasting (IF).

Stacy does have personal experience with IF, but she comes at it from a very unique perspective.

This is a very hot topic and if this is something that someone is considering, Stacy and Sarah want to help guide them to the latest science. (8:01)

Intermittent Fasting was a very meaty topic for Sarah to dive into, and she even wrote a new blog post about the subject as she was preparing for this show.

There has been so much new research in the last two years that answers a lot of questions that needed to be answered to understand if the hype around IF is warranted.

 

The Science on Fasting

Sarah first shared the history behind how intermittent fasting came about.

Taking these historical findings, the research used rodent studies took a deeper look at IF in the '90s and early 2000s.

It was really exciting research with exciting findings!

Rodents on IF either lost body fat or total body weight.

They also have improved insulin sensitivity, reduced fasting glucose and insulin, their blood pressure normalizes, and they have lower levels of inflammation.

Sarah shared how combined with these studies, IF blew up as a dietary resource thanks to how people were sharing about their results on the internet.

There have only been about a dozen well-controlled human studies on the results of IF.

Intermittent fasting can be done in a few different ways, with there being two main ways that are most popular.

You can restrict your feeding window, or fast on alternate days.

The time-restricted feeding window is the most popular and is what is most promoted on the internet.

The initial studies on this showed that on average alternate day fasting naturally reduces your caloric intake.

As reported in the few studies that have looked at this, most people find this to be harder than caloric restriction.

People also tend to lose less weight with IF than with caloric restriction.

However, these days diet culture is all about extremes.

All of the benefits seen as a result of IF can be attributed to the simple fact that these people lost weight. (15:06)

 

Diving Deeper into the Latest Research

There was a really important study done in 2017 (referenced in the breakfast podcast episode here), where they looked at IF with a time-restricted feeding window.

They looked at people who ate from 8:00 a.m. to 2:00 p.m., versus shifting that window so they were skipping breakfast.

The results were compared with people eating three meals a day in a controlled dietary structure.

There was a very small increase in energy expenditure in both of the fasting groups.

They also showed that there was a slight increase in fat oxidation in the breakfast skipping group.

However, they showed that skipping breakfast came at the cost of increased inflammation.

In addition, a bunch of other studies looking at skipping breakfast as a habit, have shown that this habit increases cholesterol and increases insulin resistance by 54%.

There was a large meta-analysis just published in the last few months that showed that if you regularly skip breakfast you are at a much higher risk of developing type-2 diabetes and cardiovascular disease.

Stacy took a moment to be the voice of, "wait, what?".

Yes, the human studies show the opposite of the rodent studies.

One of the interesting things that came out of the rodent studies, is that it is really important for the feeding window to be aligned with the circadian rhythms.

One of the things that IF does in rodents is autophagy.

There are many great benefits to autophagy.

However, autophagy is also stimulated by exercise and getting enough sleep.

Keto and intermittent fasting are not the only ways to get autophagy!

It is actually unclear how much autophagy is being stimulated in humans from IF.

Sarah explained mechanistic rodent studies and why she places a lot of value in them.

Intervention studies are a very different thing.

It is much harder to draw a straight line between an intervention study in rodents and an intervention study in humans (23:36).

There have been interesting studies showing a gut microbiome piece to this.

The piece of the circadian rhythm was ignored in science until just two years ago.

 

Meal Timing

This 2017 paper revealed that these negative effects of breakfast skipping don't apply to dinner skipping.

Breakfast skipping created higher insulin resistance by the time you actually ate and it was inflammatory.

Dinner skipping didn't have that negative tradeoff.

There have been two clinical trials done since that one that have looked at this idea of intermittent fasting, but you eat breakfast.

You basically get all your food into a six or eight-hour feeding window, but starting first thing in the morning.

The human studies are actually really interesting when the feeding window is shifted.

They have shown some cardio-metabolic benefits above and beyond any particular change in diet or weight loss.

The people following the earlier feeding window had higher levels of insulin sensitivity and beta-cells in their pancreas were healthier.

They also found that blood pressure was reduced, oxidative stress was reduced, and leptin and ghrelin were lower.

The authors of this study drew the conclusion that the benefits of this early time-restricted feeding are being driven by appetite regulation.

 

Lifestyle Factors

However, Sarah feels that there is not enough data to be super conclusive on this just yet.

Sarah also shared the data on why intermittent fasting is not appropriate for people with unmanaged chronic stress.

There are now these three recent studies that were very well controlled and designed, that show that IF with an early feeding window may have some benefits above and beyond a healthy diet.

This does support what we saw in rodents.

However, Sarah thinks it is really important to emphasize the magnitude of the effect.

This is what puts the effort that goes into IF in context with all the other healthy choices we know to make.

We get very fixated on dietary strategies for insulin regulation, and actually our insulin if more sensitive to lifestyle than it is to diet. (34:11)

There are studies that show that when you do not get enough sleep on weeknights, insulin sensitivity decreases between 15 and 30%.

Even just one night of decreased sleep causes a 25% decrease in insulin sensitivity.

Five weeks of this early time-restricted feeding IF had half of the effect of just getting enough sleep.

 

When is IF the Right Tool For You

It is important to understand the magnitude of the effect given the amount of effort IF is for most people.

Sarah would argue that IF is only something to play with once you have done the work with sleep quality and quantity, living an active lifestyle and managing stress.

Stacy shared her experience from when she has seen IF used correctly.

If you are in-tune with your body, it makes sense to play with your meal timing. 

Stacy suggests to anyone who is thinking about this to prioritize documenting how you feel and how your digestion is doing. 

Don't get too detailed or overwhelmed if you have a history of disordered eating.

It is easy to test your blood glucose now, so if the lifestyle factors are dialed in and you are ready to experiment with IF, the resources to see if it is a good fit are available.

If you don't have the other things dialed in, IF will present more challenges than fixes. 

From the science, Sarah 100% agrees.

Sarah has an online course called the healthy weight loss course where she goes through the research on how to lose and maintain weight loss.

The course teaches you both how to sustain weight loss and then maintain it on the other side.

The goal is to get healthier while losing weight. 

There are two main reasons why people gravitate towards intermittent fasting. 

The performance piece, which there is not very much science looking at that.

The little bit that has been done shows that there is some anabolic effects of intermittent fasting in athletes. 

The studies covered in this episode evaluate the effect on metabolism, insulin, and cardiovascular disease risk factors. 

These studies are also specifically looking at the role that IF plays on weight loss. 

If you are someone considering intermittent fasting as a weight-loss strategy in 2020 or are someone who has fallen into the yo-yo diet cycle, Sarah thinks that her healthy weight loss course will be very helpful for you. 

Stacy says to just get some sleep and take a probiotic!

Don't forget red light therapy also plays a role in autophagy.

Sarah stressed again that getting enough sleep and moving your body will stimulate autophagy. 

You don't need to do these extreme weirdo diets to get the benefits of autophagy. 

 

Closing

Stacy thanked Sarah for all of the science on this topic. (47:59)

What benefits one person is going to be different for you.

Think about what it is you are trying to achieve and make sure that you are listening to your body very intentionally as you are trying to improve that. 

While most aspects look different for everybody, the science is pretty conclusive on a couple of things.

Stacy was recently joking with Matt that the Paleo View's name should be Just Eat Some Vegetables. 

Sarah and Stacy talk a lot about the things that are good for you on this show.

You can get great results towards your goals when you focus on sleep, activity, and all the things that Stacy and Sarah recommend. 

Hopefully, this episode was helpful, and Stacy and Sarah wish everyone who is embarking to change their habits success. 

Taking small steps towards health in sustainable, long-term, achievable ways is the way to help yourself.

Jumping in and doing fifty things all at once is the way to set yourself up for failure, which isn't what they want for you. 

Stacy and Sarah want you to be healthy and happy longterm. 

Thank you, Sarah, for helping to do the research so people could make informed decisions on living their best life.

Thank you for listening, Stacy and Sarah will be back next week! (50:05)

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

Stacy and Sarah hope you had a Happy New Year's and want to officially say happy 2020!

2019 was such a fantastic year for Stacy, and her focus in 2020 is to give back.

Stacy can't go on in the show without sharing how grateful she is to the listeners and for Sarah for her partnership all of these years.

She is so grateful for all that her family has been able to do with and through this community.

It is clear as Stacy looks ahead to 2020 that she wants to create helpful and inspiring content, but also give back in other ways.

On this week's episode, Stacy and Sarah will be talking about resolutions since this is typically a time of reflection for many.

Whether or not you are a person who does resolutions, Stacy and Sarah want to help set you up for success as you head into this new year.

For Stacy, she wants to live a life of gratitude.

This will be the year of gratitude for her.

 

Sarah's Resolutions

Sarah wants to echo what Stacy said and also thank the listeners.

Looking back on 2019, Sarah feels that she learned a lot of really hard lessons.

Sarah reflected back on what she experienced and learned from the challenges she faced.

It was a real wake up call for Sarah to see what happened as she put her health journey on hold to grow professionally.

Over the past few months, Sarah has been making proactive changes to address this challenge.

Not only has Sarah been taking steps to change the day to day behaviors, but she has made a difficult decision that has impacted the larger picture as a whole.

In 2020, Sarah will not be attending any conferences or events.

She also made the choice to cancel her workshop that was scheduled for February.

Those who were really looking forward to that workshop were so understanding, and Sarah appreciated that so deeply.

Sarah was encouraged by her doctor to look at 2020 as her sabbatical year.

She will use this time to figure out what work pace is right for her. (11:22)

In the year ahead Sarah wants to figure out how to both advance her health journey and career.

She would also like to focus on her family.

Sarah also wants to finish the Gut Microbiome book she has been working on.

In the spirit of her sabbatical year, Sarah will focus on the things that are her ideas and her projects, that are why she loves doing what she does.

Sarah has already been working on these goals for the past couple of months and her new year's resolutions are to just keep going.

 

More on Stacy's Resolutions

Stacy thinks it is so important to be able to prioritize the things we need when we need them.

The phrase that Stacy keeps top of mind is, "you can't be there for other people if you are not there for yourself first."

Stacy's personal year of gratitude resolution is to live intentionally and thoughtfully for others in a way that gives back to her family. (20:31) 

She hopes to be an inspiration and a helping hand to others.

 

Breaking It Down

Sarah likes to always make her resolutions habit focused instead of goal-focused.

More specifically, Sarah looks at how to form good habits, as opposed to how to break bad habits. 

It is much more sustainable to focus on repeating a good habit that Sarah wants to form routinely. 

One of the habits she is working on is eating breakfast every day

This is the only diet-related resolution Sarah needs to make because this one habit naturally creates a domino effect of other good habits. 

For Stacy, she is focusing on being solution-oriented. 

If there is not something she can do to solve a problem, she will focus on being less negative and moving on.

This applies to so many different areas of her life, like living with people who have ADHD.

These changes to how Stacy responds to situations will greatly impact her mental health. 

Another one of the things that Sarah is working to do is take a meditation break at least once during the day. (28:29)

Sarah is using guided meditations during this time, specifically ones that are guided as self-compassion. 

She will also use this time to build in a daily gratitude practice as part of her meditation time. 

The research shows that taking the opportunity to focus on feeling grateful for the things we do have is very helpful for mental health, resilience, reducing anxiety, and developing positivity and optimism.

Sarah has been making sure that she is taking the time to acknowledge the small things that she often overlooks. 

Matt and Stacy are committed to getting back to a date night once a week.

Stacy shared more on why this is such an important goal for her in 2020.

Sarah and her husband have committed to having early bedtimes together.

They each have their own book and cuddle up and read, which has been a nice change in their evening routine.

 

Rapid Fire Goal Sharing 

Stacy saw so many positive wins in 2019 when she committed to doing water aerobics and will continue to prioritize that time in 2020. (37:36)

She will also focus on walking activities and making time to sit in the hot tub.

Another tangible resolution that Sarah is focusing on is Joovving at least six times a week.

Stacy did a souping resolution last year and the year before that. 

She focuses on having a cup of soup or broth every day.

See resources on souping here, here and here.

Another tangible goal that Sarah is working on is taking one full day off every week. (45:42)

On this day she doesn't even turn on her computer or check social media. 

This will be a hard one for Sarah to stick to, as she feels guilty taking the time off. 

Stacy will focus on this habit as well, especially as it pertains to putting her phone down and away. 

For those who work from home or online, it is hard to walk away entirely

 

Closing Thoughts

Matt and Stacy's family is going through a process right now that is a huge project. (50:29)

When Matt and Stacy listed their house and the sale didn't go through, they realized it didn't happen for a reason.

Stacy shared more about this all here.

Sharing in a genuine way is an important aspect to both Stacy and Sarah. 

Sarah appreciates that The Paleo View listeners understand when things are hard to discuss and share in the messy middle. 

Wrapping up this episode with gratitude, Sarah so appreciates the loyal listeners that keep coming back to participate in this community. 

Stacy gave a big communal group hug, letting listeners know that they are here for them, just as the listeners are here for them.

Thank you so much for being here!

Stacy and Sarah wish listeners all the best in the year to come! (55:25)

They will be back again next week as always!

Hello listeners and welcome back to The Paleo View! (0:40)

It's the last Paleo View episode of 2019.

This episode is being pre-recorded so that Stacy and Sarah can take some time off for the holidays.

Episode 384 was inspired by another great listener question.

Sarah is most looking forward to family time during the kids' time off from school.

They planned family adventures for their time together.

On a related cord, on this week's episode, Stacy and Sarah will be discussing how to not just spend time together as a family, but how to also heal together as a family.

This is something very near and dear to Stacy's heart, as they have started to purchase experiences instead of gifts.

 

The Question

This is a question from an international listener from London. (3:48)

Hey ladies! So I listen to your show every week in the car and I think you are FABULOUS. Real, authentic, informative and on point.

When the whole family has issues and can not afford to see a functional medicine specialist, what whole family strategies would you recommend?

My husband has fibromyalgia and ME, my daughter has autism, vitiligo, and psoriasis; and I have Coeliac and perimenopause

We all have liquid d3, probiotics on rotation, sauerkraut, kefir. Prioritize sleep and relax. We love yoga, walking, breathing and stretching.

My daughter and I love the gym and we all could live in thermal waters forever. My husband and I steam every week. 

What else can we do? 

Sarah loves this family! They are doing so many awesome things already.

Stacy is excited about the opportunity to talk about some of the things that you might not necessarily think of as healing activities but are.

Mark Sisson was on the show years ago to talk about the role of play and social bonding.

A lot of the things that Stacy and Sarah are going to talk about are similar concepts because togetherness, social interaction and time outside are all healing activities.

One of the things that Sarah wants to mention is that this listener's question paints a neat picture where the entire family is playing an active part in their healing journey.

It becomes a challenge of what affordable healing activities can we do together.

Sarah finds this question and this family to be inspirational.

It is easy to tackle your health goals when the entire family is on board.

 

Ideas & Suggestions

One of the first ideas that Sarah came up with was to plant a vegetable garden. (8:50)

If you don't have a lot of outdoor space, there are a lot of vegetables and fresh herbs that grow really well in containers.

You have to be mindful of adding nutrients to the soil, but there are a lot of great resources to help with that piece.

Make sure that the containers also get enough water.

There are lots of great benefits to gardening.

For instance, you get to control the quality of the soil, you get fresh organic produce, you get the probiotics from the soil, and you also get exposed to the various sensory experiences of nature.

When you are doing this as a family activity, it is not that much work because you are dividing the responsibilities.

Time will need to go into weeding, watering, planting and harvesting, and time amending soil.

It is very affordable when you are growing from seeds.

There is a podcast episode that covers plants as purifiers, which you can find here.

Another one that Stacy suggested is getting outside.

Think about your planning from the perspective of a tourist.

If you were visiting your area what would you do? Where would you go? Google the sites and parks in your area.

Geocaching is another activity that Stacy highly recommends.

It is basically like a treasure hunt.

Sarah use to geocache before cell phones were a thing.

Bird watching is another great activity that Sarah enjoyed doing as a child.

When you are out and about looking around, it is fascinating to take in your surroundings.

These outings provide learning opportunities.

Exploring Farmer's Markets in another great activity. (21:47)

Stacy has always found great deals at farmer's markets and are a great place to get nutritional goodness.

Sarah loves that farmer's markets allow her to check out new foods that she wouldn't necessarily find at her grocery store.

Seasonal farmer's markets allow you to find new and interesting things to try.

 

Chop Jr. Jr.

Matt and Stacy have encouraged the kids to learn about nutrient density and food prep through their Chop Jr. Jr. activity.

They have expanded outside of the family and involved the whole neighborhood with this activity.

Stacy has an amazing kitchen set up that allows for more people to work in the kitchen.

The last time they hosted this, they had four teams of two.

This activity has allowed Stacy and Matt to encourage the boys to try new things because there is always something weird in a Chop basket.

The kids are learning cooking, flavors, independence, autonomy, and walk away so proud of their work.

They usually give the teams 30 minutes and extend it by another 10 to 15 minutes.

Stacy does have a video explaining how this all works in you are interested.

 

More Ideas

One of Sarah's other ideas is to take family time and do something that is meditative, like coloring. (30:49)

There are a lot of craft projects that involve coloring, like 3D puzzle sets.

Jigsaw puzzles are very meditative.

There are a lot of studies that show these types of activities changes the blood flow in our brain in a way that is similar to mindfulness practice.

Taking our focus away from a screen and turning that time into something intimately social is hugely beneficial.

Nurturing our close family relationships is very rewarding on many levels.

Stacy's family also plays a ton of board games.

The neighborhood kids now come over to play the actual Pokemon card game.

Stacy cannot recommend a digital detox for both yourself and the family enough.

The creativity, kindness, and thoughtfulness that she sees in her kids when they are off screens is huge.

The boardgame Coup is a very popular one in their household.

Wesley really likes the game called Superfight.

Stacy has a group of women that she plays MahJong with.

Sunday afternoons are Sarah's family board game time, and they opt to play Settlers of Catan.

Carcassonne and Apples to Apples are two other popular games in Sarah's household.

These aren't digital-free activities, but Stacy's family also really loves to do Pokemon Go and Wizarding together.

Finding mini-library boxes has been another fun find through outdoor exploring.

Day trips are another great activity, and can often be planned using very little money.

One of the things that Sarah's family is trying to do right now, is to take even half a day to drive somewhere that is outside of there usual stops.

They often look for day trips that include outdoor activities.

 

Rest Time

Staying wanted to note that part of healing is resting and making time for human touch. (50:29)

Getting out and doing things is great, but there is something to be said for listening to your body and getting rest when you need that or human touch.

Stacy's family takes intentional family snuggle pile days.

Holding hands, laying together on a sofa, or taking a nap with the dog can all be restorative and healing activities.

Getting a dog was very healing for Stacy's family.

 

Closing Thoughts

There is a lot of research showing mental health benefits to learning a new skill. (53:06)

Research shows that it can help to maintain mental acuity through age, and it reduces inflammation in the brain.

Learning a new language or an instrument are two great activities for this.

Sarah thinks that these would be awesome family activities to do together.

Russ's family uses an app to use a new language together called DuoLingo.

Stacy suggests utilizing these show notes as you are thinking of your goals for the new year ahead.

Please be sure to leave a review so that others can find this show and utilize the resources that are shared here.

Stacy and Sarah so appreciate your support!

And please be sure to connect on social media as well, as Stacy and Sarah love to connect with listeners.

Thanks for listening - we will be back next year! (58:05)

Welcome back to The Paleo View, episode 383. (0:40)

We are talking about anxiety this week!

Inspired by a listener's question, Stacy and Sarah will be discussing generalized anxiety disorder.

It was fascinating for Sarah to research this topic because of her family's history with generalized anxiety.

Matt has been formally diagnosed with anxiety and does therapy and medication to help him with both his anxiety and his depression.

When Matt and Stacy switched to a paleo diet it did help him reduce his medication.

However, Stacy wants to put it out there that there is nothing wrong with the various things that you need to do to maintain your quality of life.

Between modern medicine and the various treatment options available, please do not have shame or negative emotions associated with any of this.

You are not alone and there is no stigma.

What Stacy and Sarah are going to talk about today, you have their support and there are people in your life who will support you in making changes so you feel your best as well.

This week's episode is sponsored by Joovv. (6:15)

Joovv has so many clinical tested benefits on a wide range of things, and in particular, has many benefits as it relates to helping with anxiety.

Thank you to Joovv for being both a sponsor on this week's episode and on previous episodes.

You can learn more about Joovv here.

 

GAD

Kayla reached out and said: I am super curious about what is happening in the body with generalized anxiety. (7:16)

I'm specifically interested in the kind of anxiety symptoms that arise without an antecedent or anticipation of a negative event; the generalized anxiety that appears seemingly out-of-nowhere, bringing chest tightness, fast heartbeat, and stomach unease on a perfectly lovely day.

I've noticed that anxiety is a common secondary diagnosis for many with autoimmune disease (especially digestive ones!), and I'm wondering if there's a certain inflammatory process tied to anxiety? 

As always, thank you so much for all that you do! I'm not exaggerating when I say you have saved my life. Thank you thank you thank you.

Sarah wants to note that the details of different mental health challenges vary, and for the purpose of today's episode she will be specifically focusing on generalized anxiety.

Withing generalized anxiety disorder there is a huge spectrum in terms of the symptoms that are experienced and the severity of the symptoms.

Generalized anxiety disorder (GAD) is a psychological disorder that is described by exaggerated in response to normal challenges. (11:30)

It impacts 5% to 6% of Americans at some point in their lives.

Since many cases of anxiety go undiagnosed, that number is likely higher.

Women are twice as likely as men to develop generalized anxiety disorder.

It usually first appears from young adulthood through the mid-50s.

Genetics accounts for 30-50% of the risk for developed GAD, environment accounts for 50-70%.

Environment encompasses things like diet and lifestyle, infections, and toxin exposures as well.

 

The Symptoms

The list of symptoms for GAD is really long. (13:54)

However, the most stereotypical symptoms include:

  • excessive and ongoing worry and tension
  • an unrealistic perspective on problems
  • generalized muscle tension
  • headaches and migraines
  • sweating
  • lack of concentration
  • the need to go to the bathroom more often
  • feeling tired and fatigued, specifically morning fatigue
  • trouble falling asleep or staying asleep
  • being easily startled
  • elevated resting heart rate

Sarah also put together a list of the less obvious symptoms:

  • burning mouth syndrome
  • ears ringing (Tinnitus)
  • tunnel vision
  • yawning a lot
  • unexplained muscle pain
  • cold feet
  • numbness or tingling in the arms and legs
  • losing your voice
  • rashes or acne
  • any GI symptom
  • loss of libido
  • hair loss

The mechanisms behind all of these symptoms are tied to changes in the structure of our brain.

Mood and anxiety disorders are characterized by a variety of neuroendocrine, neurotransmitter, and neuroanatomical disruptions.

There is a chicken and egg question that is occurring with GAD.

It is not understood what happens first to trigger the onset of GAD.

We know that when you have all these things out of whack in a very specific way, it triggers symptoms of anxiety.

About two-thirds of people with generalized anxiety disorder also have major depression, and about one-quarter have panic disorder.

There is also a higher rate of addiction.

 

Breaking it Down Further

As imaging techniques have improved for us to measure these brain changes in a non-invasive way, there have been some interesting advances in our understanding of GAD. (21:30)

Two areas of the brain are in particular being overly activated in these situations.

The cerebral cortex, the outermost part of the brain, which is used for thinking and decision making (especially the prefrontal cortex).

The amygdala is the other area, which is central to emotional processing.

So they are overactivated and less connected to one another.

The amygdala overactivation is taking over. 

This part of the brain, beyond being in charge of our emotions, it basically monitors our environment and how our body reacts to it.

It initiates a fast response to danger and communicates with the hypothalamus at the base of the brain, prompting the quick release of hormones that raise heart rate and blood pressure, tense the muscles, and generally ready the body to fight or to flee.

Hyperactivity of the amygdala with reduced connection to cortex causes things like the misinterpretation of social cues.

Sarah further explained the results from an elevation of amygdala activity and the results from neurotransmission dysregulation. 

 

The Role of Inflammation

The more inflamed you are, the more impaired effective behavior is. (27:47)

Effective behavior is any behavior that we do consciously in order to produce the desired result.

So basically the more inflamed we are the less likely we are to be strategic in our choices.

There are now studies being produced that are looking modulating inflammation as a way of treating anxiety, but the data is not at a point where any conclusions can be made.

It is thought that the anxiety is causing inflammation.

Sarah broke down this snowball effect in greater detail.

We seem to see a fair amount of GAD in people with autoimmune disease, but also given that autoimmune disease is very common and GAD is common, Sarah wasn't able to find any risk genes for both.

However, that doesn't necessarily mean they don't exist.

This does explain why there is potentially a link.

Stacy and Sarah shared their ah-ha moments as they took a step back and thought this through from the angle of acute and chronic stress.

There is ongoing research to understand how this thing actually starts so that people can understand the intervention point.

Remember, medication is not failure.

Using the best of all worlds (medical intervention and diet and lifestyle) is the way to expedite recovery.

For instance, there can be a situation where the use of a pharmaceutical or supplement can actually improve how our body is responding to our other choices.

Where your intervention point is should be a discussion you have with a trusted medical provider.

Do your research with the various interventions.

 

Diet & Lifestyle

There are enough studies looking at activity as an intervention for GAD that there has now been some meta-analysis. (36:35)

However, there is not yet enough research to have a guideline on what kind of activity and how much activity is going to be beneficial.

Sarah recommends to simply do an activity that you like to do that you can fit into your life.

Do it so that you like it so that you like doing it.

It is much more important to set ourselves up to be consistent than it is exactly what we do.

Stacy noted that it is a matter of being aware of how those activities maximize a benefit to you and your body.

There have been a bunch of studies on how mindfulness practices impact depression and anxiety.

There was one particular study that stuck out to Sarah because they compared mindfulness practices to stress management education.

The study used functional MRI images to look at changes in the brain as a result of these two intervention points.

They showed that there was definitely a benefit to stress management education, but in every single metric mindfulness outperformed basic stress management techniques.

Mindfulness reduced amygdala activation.

It also increased ventrolateral prefrontal cortex activation, working connectivity between both the ventrolateral prefrontal cortex-amygdala and other prefrontal cortex regions-amygdala, and reduced anxiety symptoms. 

There are many studies showing the impact of mindfulness on anxiety, but this was a very compelling study because of the comparison being used.

The diet links tend to be related to risk. (47:57)

Overall it is important to make sure we are not deficient, but we still have to address the lifestyle stimulus.

Nutrient deficiencies linked to increased depression/anxiety (or that supplementation helps):

  • B complex, especially B9 and B12
  • Vitamin D
  • Omega-3 fats
  • Calcium
  • Chromium
  • Iodine
  • Iron
  • Lithium
  • Selenium Zinc

A lot of these nutrients are found in seafood.

 

Closing Thoughts

Stacy talked about the importance of mindfulness and the role that it plays on the spectrum of mental health.

Sarah and Stacy talked about stimuli and the benefits of shutting those down for periods of time.

Sarah recommended the book Mindsight by Dan Siegel.

While Stacy has struggled to sit and meditate, when she uses her Joovv, she does find that she can put a mindfulness period into place.

Studies show that mindfulness for as little as 10 to 15 minutes a day can have a measurable beneficial effect.

There have been a ton of recent studies on the impact that the same wavelengths that Joovv uses have on cortisol, HPA axis activation, depression, and anxiety.

Sarah plans to write a blog post on these studies soon.

There is some really interesting science showing that near-infrared light therapy can actually have a dramatic improvement on our mental health.

Sarah also shared the research on near-infrared light therapy and how it impacts sleep. 

For a couple of months, Sarah was in a funk and she has made a lot of changes to support her health, but being mindful about using her Joovv has been a big component.

Stacy noted that you are human and there is no shame around those periods in life when your healthy habits fall away. 

Think about what you can do to build in those healthy habits, and don't wait for the perfect time. 

Use a reminder on your phone or schedule the time for those healthy habits. 

Do whatever you need to do to get yourself on that path to feeling your best.

Stacy and Sarah hope that this episode has given you some ideas on what those good habits could be. 

Again, huge thank you to Joovv for sponsoring this show and for existing. 

To check them out, visit their site here: https://joovv.com/paleoview

There are lots of size options so that even though it is an investment, you can start small and build it up over time. 

It is an investment in your health. 

Thank you to Sarah for all the science and to Kayla for the great question! (1:06:54) 

Welcome back to episode 382 of The Paleo View! (0:40)

This week, Stacy is talking about a topic that is top of mind for a lot of people.

However, we often talk about this but don't actually do anything about it.

Stacy's hope is that through the science, discussion and recommendations, change for both the end of 2019 and the new year ahead will be inspired.

With the new decade, it is a chance to refresh and revamp.

Sarah and Stacy laughed about their year changing memories, especially the Y2K days.

 

Social Media Evolution

In the early 2000s, social media was a great way to connect with people you lost touch with.

There are so many different social media platforms these days, and new ones are always being launched.

For the purpose of this week's show, Facebook and Instagram will be referenced, but the tips apply across all platforms.

Social media is a constant evolution, but the principles remain the same.

You are interacting with people in the way they want you to interact with them; it is not reality.

Accounts are carefully curated, especially in the case of influencers.

Because influencers' livelihood is intrinsically linked to their social media image, it is a very carefully planned image.

Stacy uses social media for her livelihood and shared a bit about her approach and principles.

Oftentimes people experience Comparison Syndrome (10:29).

This is not just from the perspective of large influencers but is more strongly generated from.

We as audience members are in control of how we perceive and react to what is happening.

It is not our job to be telling someone what they should or should not be doing.

If we don't like what someone is doing, we have the ability to walk away, to unfollow, to mute, and to not participate.

 

More on Comparison Syndrome

Comparison Syndrome happens when you look at someone and think I wish I had that, their life is better than mine, or I wish I looked like another person.

When you have these feelings, Stacy encourages you to stop, think about what just happened to cause those feelings and make a change to redirect them.

Stacy shared on her experience with following people within the fitness space for inspiration.

It took her a year and a half to reformulate her feed.

She had to own her reaction each and every time and take action in that moment.

These feelings are rampant with younger people especially.

A desire to be seen in a certain way is a very real challenge for people in younger generations.

Around the holidays, in particular, we see such a heavy flood of carefully curated images.

This week's episode is meant to inspire us to be thoughtful and grateful for what we have and the life we get to live.

 

The Research

Where the research is at with social media is on how it impacts our social connectivity. (17:54)

In many ways, social media has replaced more intimate one-on-one connections with people.

This is where social media begins to have a negative impact on our health.

We can use social media where it actually improves our connectivity.

However, there are other ways that we can use social media that magnifies social isolation, depression, and envy.

The research shows that interacting with people through social media does not deliver the same rewards as interacting with someone in person.

It doesn't deliver the same level of emotional support or social support.

These are important elements of mental health and life satisfaction.

If our interactions with people are only online, we are not getting the same benefits as we would if we interacted with them in person.

People who are already vulnerable or have previous battles with depression and anxiety are more likely to have a magnification of negative emotions in response to social media. 

Sarah brought up the research around Social Comparison Syndrome.

Negative interactions online do not solely refer to cyberbullying.

Getting into an argument, seeing negative comments, and someone sharing their bad mood can all lower self-esteem, cause us to ruminate, and magnify our perception of shortcomings in ourselves.

The Social Comparison Orientation Score is a personality trait that shows to what extent this impacts us.

When you post and someone interacts with it right away it has this short-term impact of making you feel more connected.

However, there is still this overall negative effect.

When you think about the short-term reward, but a long-term loss, this is when it starts to sound like an addiction.

The research is more around screen addiction and less about social media addiction.

This is a new field of research that is opening up.

There are ways that you can protect yourself from these negative effects of social media.

People who use social media to keep in touch with people in between seeing them show signs of gaining positive results from this form of use.

If you are someone who is not susceptible to depression, anxiety or social comparison, you are much less likely to have any harmful efforts.

There are some guidelines that can come out of the scientific literature on the impact of social media use and mental health. (26:09)

They boil down to tell us that using social media to enhance our relationships and our social connection with others is best.

There is still room in here for using social media as entertainment, but it involves a lot of self-awareness.

Stacy reminds listeners that we own our reactions.

We need to think about how to curate a space that is helpful, foster positive relationships, and allows us to be the best version of ourselves.

 

Curating Your Feed

Filling your feeds with things that feed your goals, versus what undermines them, is key. (32:55)

There are ways to hide things from your feed, across all platforms, without unfollowing or unfriending somebody.

These are empowering options that still allow you to connect with people but on your terms.

Sarah wants to encourage listeners to not just think about the things that you have a negative reaction to, but also the things you have an unhealthy positive reaction to.

What would be in your feed that would enrich your life?

Sarah shared about what kind of things are in her feed.

It is important to think about how the content and text you are looking at are reinforcing your values, goals, and priorities, versus challenging them.

It is important to not isolate ourselves online from opposing points of view.

However, at the same time, the opposing views should be constructive.

Accounts that are information-based allow for personal growth.

It is not just about how we react to social media, but also about how we interact with social media.

Sarah likes to remind herself that she is interacting with a person online.

Stacy shared on how to ease into the uncomfortable when making the choice to remove personal contacts from your feed.

When you find the content you really enjoy, the more feedback you give to it the better you will feel.

It will add that human interaction to the content you are viewing.

Remove the things that you aren't interacting with so it doesn't clog up your feed.

Or interact more with the things you enjoy so that the algorithms favor similar content.

 

Related Research

There was an interesting study that was published a few weeks ago about the changes that happen in our brain when we complain. (46:24)

On average people will complain once a minute in conversation.

We especially do this online, using it as an outlet to complain.

When we complain frequently and don't check it, we increase the region of the brain that is used for complaining.

It becomes easier to be in a negative mindset.

This research study showed why it is very important to develop a baseline of positivity.

To develop an attitude of gratitude, look for the things you can be grateful for in each situation.

Rather than assigning blame, find common ground.

Rather than just complaining, advocate for some kind of resolution.

If there is not a resultion (ex: it is raining today), this is when an attitude of gratitude can really change your outlook.

We can apply this online when we are seeing things that would normally rope us into a complaining/negative conversation.

We can be intentional about how we are interacting with content.

When you find yourself in a negative spiral (in all areas of life), it is not just a matter of examining how you got there but also asking yourself how can you fix it or change your view.

 

Closing Thoughts

Stacy thanked listeners for joining Sarah and Stacy for a podcast episode on this subject.

She hopes that this podcast brings positive experiences, education, and inspiration to your life.

Thank you for being here and for engaging with them!

Stacy and Sarah would love to engage more with you listeners on social media.

Thank you so much for all the times when you share this show with others and leave a review!

Thanks again for listening! (54:17)

Welcome back to episode 381! (0:40)

This is the episode where Stacy's heart will be broken as they discuss if breakfast is the most important meal of the day.

Before diving in, Stacy wants to lay the groundwork and stress the importance of bio-individuality.

Stacy doesn't have a gallbladder and she has learned that breakfast is very difficult for her in the morning.

Through trial and error, she has learned how to boost her digestion and get things going so that she can eat an early lunch.

However, she would love to know how to improve this situation for herself personally.

This show was inspired by a listener's question and this is a topic that Sarah has blogged about before and is excited to discuss here as well.

The effect of eating in the morning is tangentially looking at intermitting fasting research.

Not to spoil the conclusion of the show, but after digging into the latest research - yes, breakfast is really important.

Sarah naturally leans towards sumo dieting.

This is an eating pattern where you load the majority of your eating towards the later part of the day.

Sarah has to be intentional about eating breakfast because of this tendency.

Over the years, Sarah has seen that her lack of interest in food in the morning correlates with stress.

 

Q & A

Here is the listener's question (7:24):

Hey ladies! I so look forward to tuning in each week to listen in on your conversations, thank you for all the work you both do to educate us!

I guess I’m a long-time listener, first-time caller.

Here's my question, how important is it to eat breakfast?

I am usually up and out of bed by 7 am, coffee in hand by 7:15, but I don’t get hungry until 11 am. 

Then I am a grazer until about 3 pm, dinner is around 7 pm and I am in bed by 8:30 pm, asleep about an hour later.

Sarah, I do take your sleep advice very seriously and I have made sleep my top priority.

I would really like to drop about 15 lbs and I am willing to make a shift in when I eat if that would help.

Am I missing out on important health benefits by skipping breakfast?

The short answer is yes, it appears as though breakfast is a really important metabolic control.

This relates to both the hormones that are required to supply our body with energy in the morning and also some hormonal programming that is impacted through the day.

There have been a variety of research done over the last 10-15 years on skipping breakfast.

A lot of this research showed correlative results, not causation.

In the last five years, there have been some really well-designed crossover trials.

Sarah explained this study design in greater detail.

 

The Research

There have been some studies that are starting to show that regularly skipping breakfast does negatively impact metabolism. (10:55)

This is in the context of an increased risk of metabolic syndrome.

As we look at the data, what is really interesting is that regardless of the group of people you select, there are measurable problems with skipping breakfast.

For example, there was a study done on healthy lean women where they ate three meals a day for two weeks straight, or they skipped breakfast for two weeks straight.

Some of these studies the caloric intake is controlled, in this study, it wasn't.

In this particular study, neither group lost weight.

However, in the group that skipped breakfast, they had reduced insulin sensitivity, they tended to eat more, and they were getting unfavorable fasting lipids.

Other studies that looked at overweight and obese participants and the impact of shifting their highest calorie meal to breakfast.

This shift improved their fasting glucose and insulin sensitivity, lowered triglycerides, and they experienced weight loss.

 

Additional Studies

There have been a variety of other studies that have looked at when you skip breakfast you have a higher glycemic response to the same meal at lunch.

Studies that have shown that women and men who skip breakfast will be more insulin resistant later in the day.

There is also an impact on cortisol and sex hormones.

A metanalysis was assembled on people who routinely skip breakfast and their risk for developing type-2 diabetes.

Even after adjusting for BMI, you are 22% more likely to develop diabetes if you regularly skip breakfast.

There was another meta-analysis looking at men and women over forty.

The study compared people who regularly skip breakfast versus people who eat three meals a day on a regular basis.

Those who regularly skipped breakfast were 22% more likely to experience cardiovascular disease and die from it.

The all-cause mortality in that study showed that skipping breakfast resulted in a 32% higher all-cause mortality.

These numbers really surprised Sarah because of the high magnitude of the effect.

Breakfast is programming our metabolism.

This includes how we are processing fats and how we are processing carbohydrates.

Whether or not we eat breakfast impacts our blood lipids, glucose response, and insulin sensitivity for the rest of the day.

Now there are studies that are starting to get more nitty-gritty, controlling more factors. (16:57)

In another study there were three groups that either had three meals a day, they skipped breakfast, or they skipped dinner.

Everything in this study was controlled.

They found, that if you skipped a meal you did have a little higher energy expenditure.

When the participants skipped breakfast, they also had higher inflammation and impaired blood sugar response.

All of these metabolic effects were not related to skipping a meal but were related to skipping breakfast versus dinner.

The study made an argument that if you are going to do intermittent fasting, have your feeding window earlier in the day.

Food is more thermogenic in the morning compared to the evening.

There is a stress piece to all of this.

People who are stressed are more likely to skip breakfast, which is a symptom of things not being great.

However, skipping breakfast drives cortisol dysregulation, caused by chronic stress, which makes the person not want to eat breakfast.

Sarah found one study that showed that adolescents were 44% more likely to eat breakfast if they got enough sleep.

 

The Habit Connection

We know that sleep is really important for regulating metabolism, and not getting enough sleep increases the risk of obesity.

Good habits tend to go together, and bad habits tend to compound as well.

If you don't get enough sleep, your at higher risk of developing type-2 diabetes, and you are also at higher risk of not eating breakfast, which will increase your risk of type-2 diabetes.

As you pull the threads it is easy to see where you can have these snowball effects in terms of your lifestyle choices.

Eating breakfast that includes a high-quality protein is really important for programming our metabolism, insulin, cortisol, and sex hormones throughout the day.

We are more likely to consume breakfast if we are getting enough sleep and regulating our stress.

These habits feed into each other.

Sarah finds this reality to be empowering because as she makes choices, no one choice feels really hard because it feeds into other choices.

Stacy shared a bit on the conflicting information she has heard over the years surrounding intermittent fasting.

There are a few key details to pull away from the studies regarding the ideal breakfast.

The calories in your breakfast, 20 to 30% should contain protein.

There have been studies showing that even higher protein breakfasts are more beneficial for metabolism, leaning towards 40 to 50% at breakfast only.

Sarah defined breakfast as 350 to 600 calories, with the goal to aim for that middle range.

Stacy noted that what works for her is to have a collagen veggie smoothie with coffee and half a banana.

Since she doesn't have a gallbladder, she drinks this slowly and paces it out, and it does help to get her digestive system up and running in the morning.

Sarah took a moment to remind everyone what Gallbladder disease is since it is very common. (36:05)

Stacy shared more on how she balances everything out and why she has to be mindful around her choices.

It is important to understand what works best for your body so that you can set yourself up for success.

 

Closing Thoughts

One of the things that the autoimmune protocol did for Sarah was to break the association that certain foods are breakfast foods.

She no longer thinks that eggs, bacon, cereal, and bagels are standard breakfast foods.

Now, Sarah thinks that anything she can get that is quick and healthy counts. (43:07)

For a long time, Sarah has relied on leftovers for breakfast.

Sarah also has a variety of sausage recipes in her books and on her site, which she preps in batches.

Stacy and Sarah are both huge fans of soups for breakfast as well.

Check out these broth resources (here and here).

Since breakfast isn't something that is easy for Sarah to get in, she set up an assembly line to batch prep smoothies.

The big takeaway that Sarah wants for the Paleo View listeners is to understand that forming the habit to consume breakfast is worth it.

You can make a smoothie, grab Chomps sticks or Wild Zora with a piece of fruit, or have leftovers from the night before.

You can find a way to get healthy food in your body first thing in the morning.

It should be a meal that doesn't require work that sets you up for the day.

Breakfast should be a part of every day.

Stacy and Sarah will share their breakfasts on social media, and feel free to do the same and tag them to share the inspiration. 

We are great at taking care of others (like our children and spouse) but don't forget to take care and feed yourself as well. 

Stacy and Sarah will be back again next week with a topic that Stacy is super excited about. 

They have planned out their podcast schedule for the next five weeks, and look forward to sharing the topics that often come up around the holidays. 

Thanks for listening!

If you have follow up questions please feel free to submit them through the contact forms on Stacy and Sarah's sites. 

As always, Stacy and Sarah also love to connect with listeners on social media as well!

Thanks for listening! (53:58)

Welcome back to episode 380, where we are going to try so hard to not be the longest podcast. (0:40)

For those who are listening to this in America - happy Thanksgiving!

Stacy hopes that everyone had a wonderful holiday with your family.

This was Sarah's first Thanksgiving as an American.

Stacy saw Frozen 2 and recommends it to others; she really enjoyed it.

This week's episode is about food cravings while you are pregnant.

 

Listener's Question

Here is a question that Stacy and Sarah received that sparked the topic for this week's show (5:11):

Since becoming pregnant, I have felt nauseous all day, every day, and the thought of food has been unappealing.

All of my regular Paleo foods, which I loved eating before, seem revolting.

I am craving food that is sweet like juice and fruit, which is not something I ate a lot of before.

I also crave bread and fast food. I am loving the salty and greasy foods and so far have found Paleo substitutions, but I know that is not healthy either.

Do you have any suggestions on what to do?

Should I just give up the paleo lifestyle for my pregnancy and get back into it afterward?

I fear to gain back the 100lbs I lost over the past two years.

Thanks so much! I love your podcast it taught me all about paleo. I had no idea what it was before you guys!

Stacy said kudos to this listener.

Neither Stacy or Sarah were Paleo while pregnant.

For Stacy, she found Paleo through a breastfeeding perspective, but not a pregnancy perspective.

Stacy feels that there are things you can do to steer yourself to a healthier option.

Remember, there is nothing healthy about looking back and having guilt about what you did or did not do during your pregnancies.

Do not let perfection be the enemy of good.

Sarah and Stacy want to talk about how you can do the best you can while maintaining quality of life.

It doesn't serve us well to live with absolutes and ultimatums.

Sarah brought up the way the 80/20 rule can be utilized here.

In order to maintain this for the rest of your life, the goal is to make the best choice as often as you can.

The goal is to maintain a healthy relationship with food, and yourself.

Sarah talked about the gray area foods.

When we assign intent to food it opens up the door for our food choices to be stressful.

Food is meant to nourish our bodies, and our diet template should inform us as to what eating style works best for us as an individual.

Sarah's goal is nutrient sufficiency, and she knows which foods her body does not tolerate.

Other than avoiding foods that will make her ill, Sarah is looking at foods for their nutritional value.

Thinking of diet in terms of 'what does my body need' and are my food choices meeting those needs - allows for a level of flexibility.

This flexibility allows us to get away from that mindset of labeling food as good or bad and getting fanatical about the foods we are eating.

 

Stacy's Pregnancy Cravings Story

When Stacy was pregnant, she very much craved fast food. (15:30)

Food from Taco Bell with beans was the thing she craved most.

While out one day, Stacy told Matt that she needed a bean burrito.

Ten minutes had passed by and she still didn't have her burrito, so Stacy yelled at Matt that she was going to die and that he didn't understand what was happening.

Stacy tells listeners this story to convey just how very real pregnancy cravings are.

In the case of pregnancy, something happens that takes over the normal part of who you are and become intensified.

 

The Science

There are some interesting hypotheses and bits of data that will help to explain the strong cravings that some pregnant women do have. (19:28)

Between 60 and 90% of women experience a strong level of cravings.

What foods women are cravings tend to be culturally influenced.

Stacy and Sarah shared a bit about how their cravings varied from pregnancy to pregnancy.

There was a study in Tanzania where they looked at what pregnant women were craving and found that a 1/4 was meat, a 1/4 was mangoes, a 1/5 of women craved yogurt, 1/5 craved oranges, 1/6 craved plantains.

Sarah thinks that we are craving some kind of flavor experience, and culturally we have associations with that flavor experience.

There are two or three plausible explanations for what is driving those cravings.

One is a change in hunger hormones.

It is not fully understood how a change in hunger hormones is causing cravings for specific foods.

There are also changes to our taste buds that are happening during pregnancy, specifically our salt sensitivity decreases.

This may explain the desire for more extreme flavors.

These are often the foods that are super rewarding to the brain.

Sarah explained the way that different areas of the brain connect to our senses.

This area of science is all very hypothetical.

 

Nutritional Needs

There are certain nutrients that are very important for supporting development of the fetus, so the demand for these increases while pregnant. (29:05)

When we are in a place where we are eating a relatively healthy diet, and we are better able to eat intuitively, we will naturally crave these nutrient-dense foods in pregnancy.

For people who can't eat intuitively, they just tend to crave food.

Calcium and magnesium deficiencies can manifest as sugar cravings.

In pregnancy, we don't understand a direct one-to-one correspondence.

Folate is needed from very early on in pregnancy to support healthy neural tube development in a fetus’s brain and spinal cord.

The recommended intake for pregnant women (as well as women planning to conceive) is 600 to 800 mcg daily, and the best sources are leafy green vegetables, asparagus, broccoli, avocados, nuts, seeds, beets, cauliflower, and squash.

Vitamin A is vital for embryonic development, including the growth of the eyes, heart, lungs, kidneys, central nervous system, respiratory system, and circulatory system.

It is best to meet your Vitamin A requirements from animal foods.

Vitamin D plays a critical role in facilitating calcium absorption, metabolism, and immune function.

Calcium is needed for skeletal development, blood pressure regulation, and proper muscle and nerve functioning, and it becomes particularly important for the fetus during third-trimester bone development.

The best Paleo-friendly sources are leafy green vegetables, broccoli, small bone-in fish like sardines, and grass-fed dairy.

There are easy tricks you can do to increase your calcium intake.

Choline is important for the development of the fetal nervous system, neural tube, and brain.

Pregnant women should consume at least 450 milligrams per day. The richest sources are egg yolks, liver, shrimp, and beef.

Iron is needed for a fetus’s rapidly developing blood supply and for the expanding blood supply of the mother.

For pregnant women, 27 milligrams daily is recommended. The best sources are red meat, organ meat, and leafy green vegetables.

Zinc is used for fetal cell growth, as well as supporting immunity, enzyme production, and insulin production in the mother.

Pregnant women should aim for 11 milligrams per day from rich sources like beef, pork, poultry, seafood (especially oysters), nuts, and seeds.

Although there aren’t clearly established omega-3 requirements for pregnant women, essential fatty acids are recommended.

The best sources being low-mercury fatty fish and other seafood, walnuts, and omega-3–enriched eggs.

When it comes to quality seafood sources, Sarah referred listeners to check out this podcast episode.

 

The Bigger Picture

Sarah feels that the primary criteria for diet, in general, is nutrient sufficiency. (44:29)

You should get the full complement of essential and non-essential nutrients in adequate and synergistic quantities.

The more nutrient-dense foods we choose, the more wiggle room we earn for ourselves in suboptimal choices.

Sarah feels that it is ok to honor your cravings.

Make intentional choices when we are not being driven by these cravings to do our best to meet the nutritional needs of our pregnant bodies right now.

Remember that the lifestyle aspects impact cravings as well.

Meeting nutritional needs (and lifestyle!) during pregnancy is more important than what dietary framework you follow.

Nutrient sufficiency is important, but so is your relationship with food.

Absolutes are not the only way to navigate pregnancy cravings and aversions.

Stacy pointed out the role that nutrient absorption plays with cravings.

Probiotics have significantly helped with Stacy's cravings.

Talk to a medical professional when supplementing your diet.

 

Closing Thoughts

Thank you so much for tuning in and listening! (53:08) 

If you know someone who is pregnant or thinking about getting pregnant that would appreciate this show, please share it with them.

Please also leave a review as this helps others find this show.

Thank you so much for your support listeners!

As the decade is ending, Stacy has been doing a lot of reflecting and hopes that others are using this time to look back and also look ahead at what you want for the next decade.

Thank you for being here! Stacy and Sarah will be back next week! (55:37)

Stacy and Sarah are back again, with Sarah leading the charge this week. (0:40)

Sarah likes to think of last week's episode as a hodgepodge.

When Stacy structured last week's episode she wanted it to be a catch-up show that was worth listeners' time, and she hopes everyone enjoyed it!

This week's episode is about coffee.

Coffee has come up in probably half of the episodes because Stacy and Sarah so commonly receive questions around that topic.

Before diving in, Stacy thanked this week's sponsor, Clean Coffee Company.

This brand is both delicious and goes above and beyond when it comes to ensuring that their beans are toxin-free.

You can use the code '15paleoview' at this link to receive 15% off your order.

On this episode, Stacy and Sarah are going to talk a lot about the research from the last couple of years looking at the effects of coffee, and overall the data has been mixed.

There is a thought throughout a number of studies that the potential concerns for some people for coffee consumption have to do with coffee quality.

Quality is very important for a number of reasons, which is why Sarah has fallen in love with Clean Coffee Co.

Sarah fell in love with the flavor of their coffee first, and their practices around the quality testing second. It is very impressive how controlled and clean it is.

It is very important to source a coffee that is being very transparent about their farming practices.

 

The Science

To Sarah coffee is a hot topic.

It is the second most consumed beverage after water.

Coffee is a major trade commodity as well.

There have been a lot of news stories highlighting the way science has flip-flopped on whether coffee is good or bad for you. (10:02)

These discussions have used this situation to say that scientists don't really know what they are talking about.

Sarah shared on the communication challenge between academic labs and media outlets.

The scientific consensus is an important piece to understand in this all.

With coffee, there have been a number of really well done, big studies, meta-analysis, that have reached scientific consensus.

In the last couple of decades leading up to this point, the media has oversimplified the findings from these studies.

The way these studies were shared did not accurately share how science is done.

Coffee does have some really exciting health benefits for most people.

There are over 800 phytochemicals in coffee.

There are also a number of antioxidants that have a variety of important properties.

Coffee also contains some unique fiber types. There is half a gram of fiber per cup of coffee.

There are two types of fiber present, and studies have shown that these two types increase levels of Bifidobacteria. 

These fibers also reduce the growth of problematic E. coli and Clostridium species.

They help with the production of short-chain fatty acids.

There have been some exciting studies looking at the application of coffee in terms of the gut microbiome.

There was one study, in particular, looking at why coffee might reduce diabetes risk.

The study showed that coffee consumption was able to prevent diet-related changes to the gut microbiome.

 

Breaking It Down Further

Chlorogenic acids (CGAs) are compounds known as the most potent antioxidants found in coffee. (20:15)

CGAs are believed to be a major contributor to coffee’s health effects, with the proposed mechanism being CGA impacts cell signaling pathways that contribute to the onset of degenerative diseases.

There have been some interesting studies showing that CGAs help us metabolize different toxins and they impact our blot clotting.

Polyphenols change the composition of the gut microbiome in a good way; they suppress the growth of pathogens while increasing the growth of probiotics.

Coffee has a triple whammy in terms of the gut microbiome.

It is both the unique fiber in coffee, as well as these polyphenols that are benefiting gut microbiome composition.

Another important compound in coffee is Trigonelline. (22:33)

This compound is known to be hypoglycemic, neuroprotective, protect against cancer, impact estrogen levels, and it has some antibacterial properties as well.

Coffee beverages are one of the only sources of melanoidins in the human diet.

These compounds act similarly to dietary fiber without actually being fiber.

Research shows that the amount of coffee melanoidins that reach the colon with heavy coffee consumption is one of the proposed mechanisms for coffee’s anti-colorectal cancer effects.

Sarah shared a bit on the science behind why coffee is often viewed as a laxative.

 

The Other Side

Not all phytochemicals are linked with only health benefits. (25:49)

There are a couple that have potential cholesterol-raising properties.

It is interesting because they have anti-cancer effects, while also potentially raising cholesterol.

Sarah shared an example of how broccoli has a similar situation with its phytochemicals and the cost-benefit analysis.

 

The Health Benefits of Coffee

This is where the landmark studies have solidified coffee as a health-promoting beverage for most people. (28:28)

Two huge meta-analyses that were published two years ago showed a huge reduction in all-cause mortality from coffee consumption.

Sarah explained all-cause mortality in greater detail.

The optimal dose of coffee in one of the studies Sarah explained was found to be three cups of coffee per day.

Three cups of coffee (8 oz.) per day reduced the risk of all-cause mortality by 17%.

The study found that it didn't matter if the coffee was caffeinated or decaf.

With some of the other health benefits of coffee, the caffeine aspect does matter, but the big picture study showed that decaffeinated was almost as good as caffeinated.

This implies that it is the fiber and the phytonutrients and not the caffeine in the coffee that is having the impact.

This is also another strong argument for seeking high-quality coffee.

There is a reduction in deaths from cardiovascular disease (19% risk reduction), coronary heart disease (16% risk reduction), and strokes (30% risk reduction).

These studies are again looking at people who are drinking three cups of coffee a day.

While increasing consumption above three cups doesn’t increase harm, it doesn’t show much benefit, either.

Importantly, women seem to benefit more than men here.

There is also an impact of caffeine on blood pressure. (37:25)

When you have a caffeinated beverage your blood pressure goes up, which is an excepted risk factor of cardiovascular disease.

This seems counterintuitive and is still an unanswered question in this entire field of research.

Stacy shared a bit about how interesting this is because the way people's reactions to consuming coffee vary so much from person to person.

Sarah touched a bit on energy dips and what causes them.

Energy dips in the afternoon are not normal and are a sign that something could be improved upon in terms of lifestyle.

Stacy noted that this is a good thing to keep an eye on.

These are triggers when your body is trying to communicate a message.

 

More on the Health Benefits

Drinking coffee reduces the risk of type-2 diabetes by 30%. (44:44)

This is another effect that is seen in both caffeinated and decaffeinated coffee consumption.

Coffee can also reduce the risk of other metabolic diseases.

Specific to caffeinated coffee, there is a decrease in the risk of neurological diseases.

The biggest body of scientific literature is with Parkinson’s disease, showing that coffee consumption reduces the risk of Parkinson’s.

Emerging evidence is showing that it can reduce the risk of depression and other cognitive disorders, including Alzheimer’s disease.

Caffeine increases blood circulation to the brain.

Coffee seems like it could be good for the liver as well.

Studies have found a reduced risk for non-alcoholic fatty liver disease (29% reduction), liver fibrosis (27% reduction), and cirrhosis (39% reduction).

All of these findings were with high consumption or having one extra cup per day.

Coffee also helps with gallbladder health, as high consumers (2-6 cups a day) have a lower risk for gallstone disease.

There is a strong relationship between coffee consumption and reduced cancer risk.

Generally, there is about an 18% reduction in the chances of being diagnosed with cancer in high coffee drinkers.

Researchers have found a lower risk of prostate cancer, endometrial cancer, melanoma, oral cancer, leukemia, non-melanoma skin cancer, and liver cancer.

There is some increased risk with high consumption and certain cancers, specifically lung cancer.

This detail is dependent on smoking status.

Taken all together, we are seeing some really impressive health benefits to regular coffee consumption. (49:16)

Most of those effects are optimized at two to three cups a day.

 

The Caveats

It is important to recognize that coffee does not work for everybody.

There are some people who would do better to look at other hot beverages.

People with familial hypercholesterolemia should avoid coffee. 

With high cholesterol, it is worth experimenting with your coffee intake.

If you are under chronic stress and your cortisol is elevated in the morning, adding a caffeine stimulus to the equation is not going to be beneficial.

When cortisol is not high in the morning, then coffee may be a good stimulus.

If you have difficulty managing stress as it is, caffeine is not helpful to you.

When you have issues with cortisol timing throughout the day, it is worthwhile doing a salivary cortisol panel.

Drinking coffee slightly increases our chance of developing gastroesophageal reflux disease (GERD or “acid reflux).

Although, you could simply find a coffee with lower acid levels.

Sarah explained genes that regulate coffee metabolism and the way this varies from one person to the next. (54:57)

There is some evidence that higher caffeine consumption can increase anxiety.

Be aware of this and talk to a doctor about it if you are experiencing this symptom.

Coffee itself if generally anti-inflammatory.

There are lots of anti-inflammatory antioxidants in coffee.

However, there are also a couple of phytochemicals that may increase inflammation.

Especially in a low-quality coffee, these inflammatory phytochemicals would be higher.

The findings in this research are mixed, so coffee is still eliminated initially on the AIP.

Coffee is a phase one reintroduction because for some it is beneficial and anti-inflammatory.

Talk to your doctor if you have a health condition that might mean that high coffee consumption or high caffeine consumption are not going to benefit you.

Also, be critical in your self-reflection.

 

Closing Thoughts

Overall the scientific literature shows that the vast majority of us can benefit from two to three cups of coffee a day.

Especially when the coffee is a high-quality coffee.

There is not a one size fits all approach.

Engage with functional integrative medicine and be critical with self-experimentation.

Be willing to re-evaluate when things are not working for you.

This is one of those areas where Stacy and Sarah recommend that you be self-reflective.

Stacy and Sarah shared details on how they prefer their coffee.

Stacy shared a bit more on the way different styles of coffee (ex: shot of espresso vs. brewed) metabolizes differently.

Espresso actually has higher antioxidants and lower caffeine because it is hot water pressed through the grounds at high pressure.

Americanos have less caffeine than brewed coffee.

With cold-brew you are going to miss some of the antioxidants, but you will have lower acidity and lower caffeine.

Be sure to follow the instructions for coffee concentrates.

Just like with anything else, it is important to listen to your body.

Thank you so much for tuning in to this week's show!

And a huge thank you again to this week's sponsor, Clean Coffee Company.

Don't forget, you can use the code '15paleoview' at this link to receive 15% off your order.

Thank you for tuning in!

Stacy and Sarah will be back again next week.

If you are tuning in late, Stacy wishes everyone a wonderful Thanksgiving! (1:10:16)

Welcome back to The Paleo View - episode 378. (0:40)

Today Stacy and Sarah plan to talk about some current events.

Stacy wanted to take a moment to thank the imperfect Skype for being there for 378 episodes.

Before jumping in, Stacy shared a side tangent on a podcast Matt has taken to listening to with the boys, where they use the show to read funny reviews.

Sarah shared some thoughts on the proper use of puns.

This show is Stacy's fault. Sarah has a lot going on and is about to travel, so Stacy decided to take the reins.

Stacy and Sarah are both going to share about what they have going on, and things that are going on in the world that is interesting and fun to explore.

It is almost like rapid-fire, but The Paleo View style banter that is not at all fast.

 

Sarah's Updates

Sarah is leaving for San Francisco the morning after this episode is recorded, and by the time this show airs she will be back home.

She will be giving a public lecture on the gut microbiome for Cider Health Care Systems Institute of Health and Healing.

Sarah thinks she overcommitted with her travel itinerary this year.

At the start of 2020, Sarah is also doing a three-day workshop in San Jose, CA in February.

In the midst of this all, Sarah is still trying to wrap up her Gut Microbiome book.

There are still some tickets left for the San Jose workshop, so if you are interested, you can purchase those here.

This will be the last trip Sarah will plan for awhile.

Eventually, when the book releases, there will be a book tour, with very limited stops.

The next section of the AIP lecture series is coming up in March, but Sarah wants to make time for even more projects that excite her.

Even though Sarah loves public speaking, it is not a smart use of her time right now.

Stacy stressed the importance that we all need to prioritize the things that make us feel our best.

It was a difficult decision for Sarah to make to not attend Paleo Fx in 2020.

Sarah shared the way that she got crystal clear about her expectations and goals, and is aligning with those.

For the first time in a long time, Sarah feels optimistic about the way she is structuring her time.

Stacy feels like healthy living is all about constant reevaluations. It is a process of constant learning and evolution.

 

Stacy's Updates

For today's 'did you know' episode Stacy is going to share on a new bill for preventing greenwashing on personal care products.

Stacy referred to this previous podcast episode when they discussed personal product care safety act.

Stacy recently went to California for more training on this, as this is her full-time job.

She specifically works with BeautyCounter, but she also works with a lot of other brands who are things safer.

If you have any questions about all of that stuff, this is where Stacy has gone with her lifestyle and her expanding journey.

If you want to try safer samples or anything, Stacy does offer those.

Just send Stacy an email at stacy@realeverything.com and put in the subject, 'BeautyCounter sample'.

Be sure to include details on what you are currently using and what your goals are.

Stacy loves to troubleshoot with people both on skincare and lifestyle.

Sarah and Stacy discussed their love for the Overnight Resurfacing Peel, which you can still get for free in the month of November.

If you are loving BeautyCounter, there is a half-price enrollment special through the 17th.

Sarah's birthday will be taking place when this show airs.

In honor of her recent 8th blogiversary celebration, Sarah wrote a post about her personal journey as a blogger.

Sarah reflected on the journey Stacy and Sarah have been on together since this podcast launched.

They have both been able to find their voices in the community and the change they want to affect in the world.

One of the things that amaze Sarah about Stacy's journey is that she has been able to channel her passion for healthy living in a way that impacts people whether they are Paleo or not.

The work Stacy is doing is not just about BeautyCounter, it is about the regulations that go into personal care products.

It has been a journey for Stacy.

 

The Personal Care Product Industry

Stacy does want to take a moment to discuss where the personal care industry is.

People have this idea that natural is safe.

Stacy has been diving into the science and explanation for years now so that she could be a leading voice in the personal care products conversation.

This second bill won't go to committee until they want to spend the resources for a committee to look into it.

The Personal Care Safety Product Act has some interesting components to it and Stacy shared more on why companies are lobbying hard around this one.

Stacy thinks the Natural Cosmetics Act will go through faster, even though the other one has been around longer.

The second one only seeks to define what terms mean.

This one is sponsored by representative Sean Maloney from New York.

Stacy read a press release more on this act, which you can read in full here.

Sarah and Stacy discussed their concerns around the way in which we breathe in and absorb (through the skin) the toxic ingredients in the products we use.

Stacy's passion is to educate people on the reality that you cannot trust the labels you read.

What you can do is scan products in your own house, or products you are considering buying, using the app EWG.

If these bills go through, it is a lot less of a burden to the consumer since you won't have to do all this research.

The Personal Care Product Safety Act's goal is to strengthen human health by testing the ingredients.

If you are interested in asking your representatives to support either of these bipartisan bills, BeautyCounter has created a textbot to help you do this.

Text 'BETTERBEAUTY' to 528886.

 

The Clean Fifteen & Dirty Dozen

Stacy asked Sarah if she knew that the Dirty Dozen and Clean Fifteen changes every year.

Sarah noted that these lists also look at trends and the types of foods that make it onto the list frequently.

EWG does a great job of empowering people with knowledge.

Sarah feels that they have a balanced approach to their feedback and recommendations.

This year's clean fifteen includes: Avocados, Sweet Corn, Pineapple, Sweet Peas frozen, onions, papaya, eggplants, asparagus, kiwis, cauliflower, cantaloupes, broccoli, mushrooms, honeydew melon

This year's dirty dozen includes: strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potato, + hot peppers

Just because something isn't classified as organic, it doesn't mean that the farmer didn't use a variation of safety practices.

Be sure to ask your local farmers about their practices.

 

Perfume

Did you know that there is now an EWG verified perfume?

The company is called Henry Rose.

There are five perfumes and they are fragrance-free.

 

Solar Panels

Did you know that there is a 30% tax credit for the installation of solar power on your home?

Sarah did know this because her family has been going through a big shift at home to swap to more earth-friendly practices.

Sarah does want to make the switch, but the timing isn't right for her household just yet.

Matt has been doing the research on this as they prepare to move to a new house.

Switching to solar will save you $400 per kilowatt per year; an average 5KW system will save a homeowner $2000/year. 

Sarah and her husband are looking at possibly moving, so they aren't sure if investing in the solar panels makes the most sense.

Stacy referred listeners to this podcast episode for more information on Sarah and Stacy's earth-friendly practices.

 

Climate Trends

Stacy asked Sarah if she knew that September 2019 was earth's hottest month ever, specifically North Ameria.

On July 31, Greenland lost eleven billion tons of ice.

A lot of this goes back to why Stacy and Sarah make the choices they do, with the goal to lower their carbon footprint.

Sarah's family has the mantra, 'but the planet' and she shared on how this mindset has impacted her lifestyle and family's choices.

Branch Basics is a product that Stacy and Sarah both cannot say enough good things about.

You can use the code 'ThePaleoView' to get 20% off your Branch Basics set orders.

 

Black Friday

A lot of Stacy and Sarah's favorite brands will be running Black Friday sales, and they will be telling people all about their favorites.

Simply subscribe to their newsletters to catch those details.

Stacy is offering an exclusive special that only she is offering with BeautyCounter.

To subscribe to Sarah's, visit this link.

To subscribe to Stacy's, visit this link.

 

Family-Friendly Shows

Did you know that there are a lot of family-friendly shows that help educate about topics like food, health and more?

Below is a list of Stacy's recommended shows:

Planet Earth, Netflix

Rotten, Netflix

Explained, Netflix

Diagnosis, Netflix

Food, Delicious Science, Netflix

The Paleo Way, Netflix

Final Table, Netflix

Nile Red, YouTube

NOVA, PBS

Queer Eye

Great British Baking Show

 

Closing Thoughts

Stacy and Sarah hope you enjoyed this week's episode.

If you have suggested topics or questions please be sure to do that by using the contact forms on both Stacy and Sarah's sites.

Stacy wants Sarah to cover one of her questions - why do we not feel good after we travel?

Again, Stacy and Sarah love hearing from you, so don't hesitate to reach out!

The contact forms on the site are the best ways to touch base, but social media works if you need to use those channels instead.

Thanks for listening - Stacy and Sarah will be back next week!

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