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The Paleo View

The Paleo View: Parenting, Science, and Gossip

Welcome back to episode 391! (0:40)

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

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

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

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

This week's episode is all about skincare basics.

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

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

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

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

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

 

Product Safety

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

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

Something can say natural but actually contain dangerous ingredients.

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

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

Make sure that you are using brands that prioritize safety.

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

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

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

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

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

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

 

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

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

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

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

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

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

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

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

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

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

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

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

Sarah asked if it matters how you are applying toner.

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

The goal of the moisturizer is to hydrate the skin.

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

In the morning you can do an abbreviated routine.

Think about a moisturizer that is good for your skin.

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

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

She does skincare consults for free.

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

 

Treating a Specific Condition

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

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

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

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

Face oils and eye creams would also be considered treatments.

Stacy also uses a spot treatment for zits.

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

 

How to reduce dark circles under your eyes?

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

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

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

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

 

Saturated Fats and the Skin

People ask often about saturated fats and the skin.

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

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

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

Stacy recommends tallow because it is very nourishing.

However, fats alone cannot be a moisturizer.

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

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

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

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

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

 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

What are the nutrients to add more of?

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

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

We need those non-essential nutrients to be healthy.

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

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

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

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

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

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

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

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

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

 

Where do I start the switch? 

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

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

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

 

Closing Thoughts

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

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

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

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

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

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

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

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

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

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

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

The free gift will automatically go to your cart. 

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

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

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

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

For Stacy, routine brings her a lot of joy.

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

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

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

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

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

 

Q & A

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

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

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

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

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

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

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

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

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

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

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

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

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

 

Re-Introduction

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

A Third Scenario

There is a common third situation as well.

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

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

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

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

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

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

Nutrient-density is one possible area.

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

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

This could mess with your hormones and drive inflammation.

You could be eating too few carbs.

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

Are you getting the nutrients that your body needs?

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

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

Bioindividuality is reflected in intolerances to food toxins and antinutrients.

 

Collecting Personal Data

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

She uses an app called Cronometer.

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

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

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

Are you eating breakfast? Are you grazing?

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

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

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

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

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

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

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

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

Have you let some aspect of the AIP lifestyle slide?

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

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

 

Another Piece to Look At

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

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

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

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

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

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

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

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

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

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

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

 

Lifestyle Factors

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

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

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

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

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

Stress is broadly defined into four categories.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

What you are doing is supporting and loving yourself.

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

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

 

Getting Extra Help

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

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

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

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

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

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

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

Sarah designed her AIP lecture series for exactly this.

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

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

You will have lifetime access to the materials.

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

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

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

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

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

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

 

Closing Thoughts

Sarah said that in summary, knowledge is power.

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

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

Stacy and Sarah will be back again next week.

Thanks for listening! (54:47)

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

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

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

Stacy is thrilled that her recovery was a quick one.

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

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

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

 

What Inspired this Show

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

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

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

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

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

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

Most weight-loss diets will result in two things.

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

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

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

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

This is when most people end up yo-yoing.

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

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

 

Joovv

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

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

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

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

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

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

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

 

Q&A

Lauren says (14:10):

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

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

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

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

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

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

A hypothesis is not just a guess.

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

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

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

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

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

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

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

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

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

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

A caloric deficit is required to lose weight.

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

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

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

Please reference these previous episodes for more information:

 

More on Exercise

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

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

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

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

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

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

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

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

How long it lasts, is related to the duration.

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

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

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

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

The study showed that they had a significantly increased metabolism.

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

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

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

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

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

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

 

Strength Training

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

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

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

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

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

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

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

The metabolic boost from weight lifting is higher and lasts longer.

This makes a fairly strong case for the metabolic benefits for weight-lifting, resistance-type training.

In addition, over time this increases the basal metabolic rate through building more muscle.

Overall, Sarah thinks it is a great idea to do both.

Sarah found a few of the studies looking at volume to be particularly interesting (39:13).

After reviewing the findings, Sarah feels that there isn't yet enough information to tell if more volume or more intensity equals a bigger metabolic boost.

 

Combining the Two Forms of Training

There are a couple of studies showing that if you do cardio first and then your resistance training, you actually burn more calories during your workout.

Doing the same amount of work, the difference is substantial.

Sarah again broke down the details of the research into greater detail.

Stacy shared her experience with picking a lane when it came to weight loss versus building strength.

You need to know what your priorities are before jumping into a routine.

Sarah wanted to highlight a key detail that we are talking about relatively small differences over the course of 24-hours.

It is most important to set yourself up with an activity that you like that you are most likely to stick with.

You need to feel good about it, and your body needs to like it.

It is also very important to keep your intensity and your sport at something that is sustainable.

Exercise is an important component of healthy weight loss, but it is also an important component of healthy living. 

Stacy emphasized the importance of finding something you really enjoy doing.

It comes down to habits.

Make sure that you feel your best and are actually excited to do the exercise you have committed to doing.

 

A Deeper Look Into the Details

There is one more study that Sarah would like to discuss.

Interval training has been shown to provide a bigger metabolic boost.

So combining that short-burst, intense type cardio with rest periods and with strength training, definitely provides the biggest metabolic boost.

This final study found that going back and forth between cardio and resistance training did provide the highest metabolic boost that lasted the longest.

The study also confirmed what was found in previous studies, regarding the benefits of doing cardio before weight-training, versus the other way around.

Sarah found this study's findings on perceived exertion to be very interesting as well.

The study found that the lowest perceived exertion was doing the endurance training first, and then the resistance training. 

Sarah would love to see more data on this, and is actually working on a blog post on this. 

The takehome is that exercise does boost your metabolism. 

It will be a lot higher for depending on the type of exercise, how intense it was and how long it lasted.

This is on top of all the other benefits of exercise.

Like restoring insulin sensitivity, supporting liver health, the benefits to the gut microbiome, the hormonal impact, and so much more.

 

Other Ways to Boost Metabolism

There are other things that are known to boost metabolism. 

Digesting protein increases your basal metabolic rate. 

This is true for any diet; if there is a big caloric restriction, we are burning muscle.

The only thing that preserves muscle through weight loss is the combination of eating a high protein diet with doing some resistance training. 

You can actually build more muscle through weight loss with this combo. 

Eating about 30% of calories from protein has been shown to be very beneficial to both weight loss and supports the maintenance of weight loss. 

Drinking a big bottle of water can also boost our metabolism.

Getting enough sleep is really important. 

There is a huge link between inadequate sleep and risk of weight gain and obesity.

 

Closing Thoughts

The real take-home message is that exercise is important.

It is important whether or not you are trying to lose weight, maintain weight loss, or maintain your health.

One of the episodes that Stacy forgot to mention as a favorite is episode 367.

Stacy took a moment to reiterate that weight loss can be for health and it can also be for aesthetics. 

If you feel like you are failing at your weight-loss goals, this might be a mental shift as well as a physical shift that is needed.

Referring back to that episode may be a great resource if you are having those feelings.

It has definitely been a journey for Stacy to reach the point where she is longer working to be thin.

Red-light therapy is one of the ways that you can both tweak how you feel mentally and physically. 

When Stacy starts her day with red-light therapy, she mentally feels better. 

She finds that she is prone to make better choices when she gets that boost in the morning. 

If you feel like you are struggling, this might be something worth exploring.

One of the things that Sarah did to start her recovery from her health crash was to dedicate time to red-light therapy with her Joovv

The way that Joovv has combined the two wave-lengths is genius. 

The wavelengths complement each other in so many different ways, in regards to our health.

What Sarah finds most beneficial, is the effect that red-light therapy has on her stress management. 

If you are regulating your stress response every morning, it will help you avoid making choices as a response to stress.

Sarah and Stacy both love Joovv and hope that listeners will go check them out here

Joovv is currently having a big sale, so be sure to check out those limited-time offers.

Thank you so much for listening!

If you think someone else might be interested in this show, please share it. 

Please also leave reviews so that others can find this episode. 

Thank you again for listening! Stacy and Sarah will be back again next week (1:06:18).

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

Stacy is using all the energy she has to welcome you to this week's podcast.

Over the last few days, Stacy has been working hard to take care of herself as she recovers from being sick.

She has turned off her phone, taking lots of time to rest and she honestly does feel so much better.

This is now day 3 of what Stacy thinks is the flu.

Stacy thinks a recent trip for work is what exposed her to get sick.

The day this episode was recorded was Matt and Stacy's 18 year anniversary.

Sarah has also been fighting off a head and chest cold.

While Sarah knows it is very early on in the cold and flu season, she feels that her family has been very fortunate so far.

 

The Realities of Getting Sick

When you get sick it doesn't mean you have failed as a human, it just happens.

Eating a really healthy diet and having a really dialed in lifestyle does not actually make you impervious to infectious organisms.

There is this myth that if you do all the things you won't ever get sick.

Sarah thinks that this really ignores the fundamental nature of modern life.

There is no way to have an immune system that is functioning so spectacularly that nothing ever gets through its defenses.

Some are absolutely more resilient than others with regards to infectious organisms, and there is definitely a genetic component here.

When we get sick it is partly related to the mutations in the virus that is going around and where you are in the cycle of the virus spreading.

It also depends on your stress levels and how in sync you are living with the sun and how much sleep you are getting.

Yes, nutrient density matters, but it is like a helmet.

It won't necessarily stop you from falling off your bike, but it will protect you from damage.

Doing all these diet and lifestyle things will definitely add a protective layer when it comes to infectious organisms.

However, it is not wearing full body armor on a bike.

 

Last Week's Episode

Stacy did want to take a moment to apologize for last week's delayed episode.

We had a snafu with our ability to load the podcast audio file to our host.

There was a delay.

The people who reached out and were concerned about Stacy and Sarah, thank you for being so kind and thoughtful.

 

Closing

And thank you for your patience with Stacy this week while she continues to take the time to heal.

Sarah has already done the research in preparation for next week's show and it is going to be a very interesting one.

We all wish Stacy a speedy recovery!

Apparently it is bad luck to cross both fingers for good luck. You can only cross your fingers on one hand.

Thanks so much listeners!

Stacy and Sarah will be back next week with good info! (12:00)

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)

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