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Join Stacy of Real Everything and Dr. Sarah of The Paleo Mom as they bust myths and answer your questions about a nontoxic lifestyle, nutrient-dense diet, Autoimmune Protocol, and parenting.
Episodes
Friday Dec 18, 2020
Episode 435: Is Protein from Vegetables Enough?
Friday Dec 18, 2020
Friday Dec 18, 2020
The Whole View, Episode 435: Is Protein from Vegetables Enough?
Stacy tells listeners to hold onto their seats because today they're talking about veggies! (2:37)
She takes a minute to say how excited she is for this listener question because of how complicated dietary stuff can get.
Listener Question:
"I have been listening to you two ladies since way back when you first started in 2012. Geez I was 15?! But I feel very lucky to have had such wonderful role models as I grew up in a not-so healthy (food and body image-wise) environment. And am thankful that I could count on you two to encourage a healthier perspective both inside and out!
I was wondering if you could discuss the myth of protein combining. I feel like maybe the reason people new to the "whole" lifestyle (new word for 'paleo' a la your podcast name change) become meatheads is because of this myth that if we don't eat meat we will not get all the amino acids we need.
However, as a biochemist and researcher, I have done the math using USDA nutritional guidelines. (2000 calories at 10-15% protein is only 50-75 g of protein with varying requirements for each individual amino acid) and their food database and found that as long as one eats ENOUGH PROTEIN PERIOD. It is literally impossible to not meet individual amino acid requirements - even consuming no meat, fish or eggs, as vegetables also have a significant protein-to-calorie ratio!
I understand that the digestibility of plant proteins is much lower than that of animal. But I thought you ladies would love another excuse to tout the benefits of increasing veggie intake. Plus, it make anti-inflammatory diets look more affordable when one understands that we don't have to hulk out on proteins. Love you two and hope you are safe and well in the epic times of COVID we are experiencing <3"
First Thoughts
Stacy expresses how much she loves knowing she's been a part of someone's life like that.
She also jokes that her brain is exploding a little that one of their listeners was inspired enough by these topics to pursue biochemistry!
Sarah thinks that this is a perfect time to dive into a question like this one since a lot of people are in the mindset of New Years Resolutions.
This means a lot of people might be considering adopting diets.
A lot of the diets popular in recent decades revolve around things you don't eat, like Vegan or Keto, and tend to be on the extreme side.
Sarah suggests starting out by looking at what the requirements are before deciding whether getting all your protein from vegetables is enough.
Dietary Requirements
Sarah wants to lay the groundwork for some listeners by expanding on some of the science talked about in the listener question. (7:19)
The recommended daily allowance of protein is 0.36 grams per pound body weight (0.8 grams per kilogram of body weight).
That amounts to 56 grams for a 150-pound person.
However, it’s important to emphasize that this number is considered a minimum daily allotment, and there is no established upper limit.
Sarah also explains that it's really important to note that the science that goes into establishing these daily allowances is looking at signs of deficiency.
So we really need to look at the RDA as a bare minimum.
Many studies have evaluated diets containing three to four times more protein than this minimum.
It also has proven benefits to weight management, body composition, hormone regulation, and cardiovascular health.
Sarah loves this detailed article summarizing the science on protein intake.
- Your optimal daily protein intake depends on your weight, goal, and level of physical activity: from 1.2–1.8 g/kg if you’re sedentary all the way up to 3.3 g/kg if you’re trying to minimize fat gain during a bulk.
- That’s roughly ½ to 1 gram per pound BW - so more like 75 to 150 grams for that same 150 pound person
- You can quickly and easily calculate your optimal daily intake with our protein intake calculator.
Sarah explains that the optimal amount of protein is significantly higher than the RDA minimum target.
Amino Acids
Also, the essential amino acids have RDAs as well.
The following is the World Health Organization recommended daily allowance for the indispensable amino acids for adults.
Again, these should be considered minimum targets.
Sarah also explains that it's always better to give your body as many building blocks as possible from the food we eat.
This contrasts with making your body make the materials from other materials and then use them as blocks for what it needs.
Sarah also reminds listers that a "nonessential" nutrient isn't something we can live without. But rather is something our body can make if needed.
Whereas essential nutrients cannot be made and need to come from outside sources.
Can We Get All 20 Amino Acid In Protein From Vegetables?
Yes, it is possible with a very careful combination of plant foods. (13:52)
Sarah explains that plants don't contain all 20 amino acids naturally on their own. Some are higher in some than they are in others.
Animal protein sources, such as meat, fish, poultry, eggs, and dairy, are similar to the protein found in your body.
Complete protein sources contain all 9 of the essential amino acids that your body needs to function effectively.
Animal proteins generally contain good amounts of all 20 amino acids.
On the contrary, plant protein sources, such as beans, lentils, and nuts, are incomplete.
Sarah explains they tend to carry 10-12 out of all 20. And they are almost always deficient in at least 1.
This is because they lack one or more of the 9 essential amino acids that your body needs (1).
Complete vs. Incomplete
Some sources report soy protein as complete.
However, soy has only small amount of two essential amino acids, so it isn’t comparable to animal protein (2).
- Hence the classic combinations
- Beans and rice
- Lentils and almonds
If you consider all 20 amino acids, because our bodies can’t always produce as much of the 11 non-essential, it becomes really obvious how superior animal proteins are.
Sarah explains that the best thing we can do for our bodies is to give it all the blocks it needs straight from our food.
And when we look at it this way, we can see that plant protein is not complete in the way that animal protein is.
Stacy takes a minute to circle back and remind listeners that what Sarah is talking about here is amino acids and protein.
She explains that is doesn't negate a lot of the other nutrients that we can only get from animals as well.
Stacy challenges anyone on a vegetarian diet to pull up the math.
She stresses how important it is to ensure you're not accidentally missing anything crucial you won't naturally getting from a vegetarian diet.
Digestibility: Protein From Vegetables vs. Animal Protein
Sarah tells listeners that this next part might sound familiar to anyone that caught their show on collagen. (20:50)
She explains that digestibility really comes down to how compatible that protein is with our digestive system.
It's true that our bodies more easily digest animal
Digestible Indispensable Amino Acid Score (DIAAS) measures individual amino acids' digestibility by analyzing fecal matter at the end of the small intestine.
This is in contrast to the previous protein ranking standard, the Protein Digestibility Corrected Amino Acid Score [PDCAAS].
The previous system measured absorption throughout the digestive system and doesn’t take into account protein absorption by gut bacteria.
The DIAAS score is calculated based on individual amino acid digestibility, the original amino acid content of the food, and human amino acid requirements.
The higher the score, the higher the protein quality!
While DIAAS scores have been calculated for only a limited number of foods so far, here are some protein quality measurements of common foods and protein supplements.
Any protein that isn't digested by the small intestines is then pushed into the large intestine and can feed our gut bacteria.
Sarah says it's also important to understand that the bacteria in our gut also needs protein to function optimally.
Protein From Vegetables For The Gut Microbiome
Protein is essential for the growth and survival of the bacteria in our digestive tracks. (24:20)
The body utilizes amino acids to synthesize bacterial cell components or catabolize (broken apart) through different pathways.
Amino acids are likely essential for optimal gut bacteria growth: arginine, aspartate, asparagine, glutamate, glutamine, glycine, lycine, serine, threonine, and the branched-chain amino acids (leucine, isoleucine, and valine).
Sarah says what interesting about these numbers is that it's a little hard to decipher whether plant protein is good for the gut microbiome or not.
Stacy adds that her body doesn't process whole milk for her. So she's sure she's not properly digesting and using the protein that comes from it.
She reminds listeners that while Sarah goes through all this information, it doesn't take away from listening to your body and what works for you.
Benefits of Eating Animal Protein
Sarah explains it's very important to understand that some proteins in animal products that we can't get anywhere else. (28:11)
This is why most dietitians recommend getting protein from animal as well as protein from vegetables.
Animal protein is also associated with positive health effects, despite often being portrayed as unhealthy compared to plant protein (26).
The Nurses’ Health study reported that poultry, fish and low-fat dairy were associated with a lower risk of heart disease (27).
People who eat fish regularly are also likely to have a lower risk of heart attacks, strokes and death from heart disease (28).
One study of more than 40,000 males found that those who regularly ate one or more servings of fish per week had a 15% lower risk of heart disease (29).
Additionally, eating eggs has been linked to improved cholesterol levels and weight loss.
In one study, women who ate eggs for breakfast, rather than a bagel, reported feeling fuller and ate less later in the day (30, 31, 32).
Finally, eating animal protein is linked with increased lean muscle mass and a reduction in the muscle loss that occurs with age, sarcopenia (33, 34, 35, 36).
Sarah runs through several nutrients abundant in animal proteins that many people are deficient in.
These including Hydroxyproline, Creatine, Taurine, Carnosine, Vitamin B12 (3), Pre-formed Vitamin A, Vitamin D, DHA (5), CLA, Heme-iron, and Zinc (6).
Studies shows there are benefits to eating animal protein. And these studies are especially strong when it comes to eating fish and chicken.
Sarah reminds listeners that fish has a lot going on for it in terms of the gut microbiome, healthy fats, nutrients and minerals, etc.
But We Don’t Need to Eat All the Meat!
Sarah concludes that plant protein can count towards total protein, but it shouldn’t
Sarah concludes that plant protein can count towards total protein, but it shouldn't be our only protein. (35:00)
Sarah says we can count proteins from soy, etc., toward that goal, but it shouldn't be the only proteins we're getting.
A nutrivore diet is "plant-forward" (rather than plant-based). This means that plant foods make up the bulk of the diet but still includes animal foods.
Sarah reiterates that we can benefit greatly from the modest consumption of animal foods- especially seafood.
3-4 ounces per meal is actually enough from a nutrient standpoint, rounding out total protein from plant sources.
To get all 150 grams of protein from animal sources, that's still 6 to 8 ounces per meal.
Sarah explains that all these shades of diets avoid vegetables and fruits because of sugar, carbs, etc., which is actually to the detriment of the dieter.
This is because these diets demonize foods that actually have a lot of beneficial qualities and nutrients.
Final Thoughts
Stacy jokes that she finds none of Sarah's information on protein from vegetables surprising. (39:40)
She also tells listeners that humans are biologically omnivores despite everything out there telling you this or that diet is best.
Stacy is big on veggies, as is Sarah. But she shares that she doesn't feel her best without animal-sourced protein.
She also reminds listeners that if you're deficient in something for too long (due to being Vegan, etc.), it can have detrimental health effects later on.
Sarah explains that moderation and balance are key.
Without a nutrient-dense approach, it's really easy to be deficient in important nutrients.
And it's that deficiency that causes us not to reach the health goals we went on a diet for in the first place.
When this happens, Sarah explains it's important to target what we're missing, rather than eliminate more or go on an even structure diet.
Food diversity is so important, and there really is a role for animal foods and plant foods on our plates.
Stacy shares that for her, it fluctuates.
She really tries to listen to her body and consume what it's telling her to eat.
Stacy explains that it's really important to reach a place of nutrient sufficiency, so you can be more attuned to what your body might be telling you.
We know that diet is very individual as to what will work for you. And there's a reason why our bodies work in this harmony.
It's less easy to have to learn so much and not have a set of rules. But it can be so freeing to tell yourself you're focused on health and nutrient density and that you need both.
Stacy is hopeful that this is a place we can all go together in the next episodes!
Stacy also mentions she and Sarah will have updates about life over on Patreon and listen to the holiday episodes as they roll out.
Thank you so much for listening!
Thursday Dec 10, 2020
Episode 434: CBD For Pets
Thursday Dec 10, 2020
Thursday Dec 10, 2020
The Whole View, Episode 434: CBD For Pets
Stacy welcomes listers to the show and jokes that she and Sarah will mostly be gushing about their dogs this week. (2:37)
She and Sarah have talked a lot about how great pets are for our well-being, mental health, and physical exercise.
They've also talked in past shows about how great CBD oil can be for humans.
Due to this, they've received tons of questions about what they know and/or can recommend about CBD for animals.
Stacy takes a moment to remind listeners that she and Sarah are not medical professionals or veterinarians.
However, they do love science and bringing you all the information they can.
About Today's Sponsor
Stacy takes a quick moment to thank One Farm for sponsoring this week's show.
All of One Farm's organic CBD tinctures for cats and dogs are made with the same high-quality USDA Organic CBD Distillate as our people products.
Organic CBD for cats and dogs are all Full Spectrum products so that you can maximize their benefits.
If you or your fur baby aren’t 100% happy with your product, you can return it for a full refund within 30 days.
One Farm does warn if your pet has a medical condition or takes pharmaceutical drugs, please consult their veterinarian before use.
To access One Farm's products, you can follow this link or use discount code WHOLEVIEW at checkout to receive 15% off your purchase!
One Farm has sponsored several CBD shows for Stacy and Sarah in the past. Those are episodes 420: CBD for Pain Management and 393: on CBD.
Stacy mentions that this week they won't be going deep into the science behind CBD.
She encourages any listeners who aren't familiar with the topic to revisit those episodes to better understand this show.
Listener Question
Sarah shares some feedback she received from frequent listener, Sherry, that inspired today's topic. (3:19)
"Hello ladies! First let me say I am so glad I discovered your podcast this year. I look forward to each new episode and have been working my way through past years on my daily dog walks and house cleaning. As a dog mom, I really enjoyed the two episodes you did earlier this year on pets. After listening to your episode on CBD for pain management I wondered if CBD could also work for dogs? I would love to know your take on it. Thanks again for your company during this strange year. I am positive we would be BFFs IRL."
Stacy informs all listeners that they are all her BFFs, and there's no "in real life." If you are here, Stacy considers you a best friend she just hasn't met!
She tells listeners that she is also very curious about this topic, especially in terms of anxiety for her really annoying cat!
Sarah touches on close to 30,000 studies that have been done on CBD's impact, and benefit uses on the human body, especially in terms of physical and emotional pain.
However, when she dug into the literature, she found that there have been less than 200 studies have been done with dogs.
The place we're left in, she explains, is one where the science really needs to catch up to the usage.
There are many products already marketed for pets, and there is still a lot left to know.
Because of this, Sarah decides to start with what science we do know.
Toxicology Of CBD For Pets
Sarah feels it is very important to take a huge step back for a moment and look at dosage, what happens when a dog or cat takes CBD, and overall safety. (6:45)
This is important because reports show dogs have a larger number of cannabinoid receptors in the brain than humans.
This means that they are much more sensitive to the psychoactive properties of THC than humans are.
Sarah adds that THC is actually quite toxic for dogs.
She cites many cases of dogs accidentally getting into owners' medical/recreational Marijuana supply and having some pretty detrimental effects.
Studies that specifically looked at CBD (in the absence of THC) have mostly studied doses in the range of 4mg/kg to 20mg/kg per day, most in the 4-5mg/kg range.
Stacy adds for listeners, remembering from her weight-lighting days, that 1kg = 2.2lbs.
Sarah breaks down the math mean if you're dosing every 2 hours at 5mg/kg: if you have a 22lb (aka 10kg) dog, it means you'd give 2.5mg CBD per dose.
For reference, that’s ¼ what Stacy takes and ⅛ what Sarah takes to support sleep, anxiety, and pain management.
Sarah reminds us that just because CBD is not psychoactive in humans in the same way THC is, some people are more sensitive to it.
And there's actually an identified gene that is the reason behind that sensitivity.
Toxic Levels of CBD for Pets
There’s very little data on what would be a toxic level of CBD for dogs. (10:35)
However, THC is definitely toxic, even in small amounts.
No seizures were observed in dogs given chronic daily oral doses of cannabis extracts containing concentrations as high as 27 mg/kg THC combined with 25 mg/kg CBD (1.08:1 ratio of THC to CBD) for 56 weeks.
However, researchers observed other CNS signs, including ataxia, tremors, and hypoactivity.
Researchers did not administer THC extracts without CBD, which shows the impact of a relatively large CBD amount.
The trace amount of THC in CBD is likely the source of problem for dogs.
This is most likely due to poor quality CBD products tend to have higher levels of THC in them.
Sarah adds that's one reason why they love One Farm's products- which are high quality and organic.
She talks a little bit about a 2018 study investigating the susceptibility of cannabis-induced convulsions in rats and dogs.
Sarah also mentions that with these reports, there's not a way to separate what (CBD, THC, chocolate sometimes used with these products, etc.) that's directly making the animal sick.
Sarah references this safety study where 2 mg/kg total CBD concentration orally twice daily for 12 weeks in both dogs and cats showing no detrimental effects
Safety was also the focus in this safety study where researchers studied the blood of animals given 2 mg/kg vs 8 mg/kg on an empty stomach.
Sarah also notes in quite a few studies that there have been increased liver damage markers/injury markers.
She adds that these levels were not high enough to cause liver dysfunction.
However, it's good to keep an eye on whether your animal has or is at risk for liver issues.
Route Of Administration
Stacy quickly summarizes what Sarah said to make sure she understands. (17:02)
Sarah then looks at how the different administration techniques of CBD can impact cats and dogs.
Dogs were given 10 mg/kg body weight (BW) per day or 20 mg/kg BW per day, every 12 hours right after a meal, by three routes: oral by capsule, oral by oil directly, or transdermal cream.
- The capsule and the oil were very similar in terms of plasma CBD levels over 12 hours after the dose, i.e., elevated quite quickly and stayed fairly stable, dropping off a bit towards the end.
- Transdermal cream raised levels less so immediately, but gradually increased over 12 hours, actually being higher at the 12-hour point than capsule or oil.
- For continuous use over 2, 4 or 6 weeks, there wasn’t a significant difference in plasma CBD concentrations with any route of administration.
So, for short-term pain, oral oil is the best. For long-term pain and daily dosing, whatever is the easiest to administer is fine.
Sarah does note there are studies with oral transmucosal administration, but not pharmacokinetics that compare it with other routes.
CBD For Pets With Osteoarthritis Pain
Sarah thinks that this is the most effective use for CBD for pets. (20:01)
This study shows that adding CBD to a normal treatment plan for OA-related pain in dogs adds benefit.
This is useful because it means that it doesn’t need to be either/or.
This study aimed to evaluate the efficacy of oral transmucosal (OTM) cannabidiol (CBD), in addition to a multimodal pharmacological treatment for chronic osteoarthritis-related pain in dogs.
- Twenty-one dogs were randomly divided into two groups
- in group CBD (n = 9), OTM CBD (2 mg kg-1 every 12 h) was included in the therapeutic protocol (anti-inflammatory drug, gabapentin, amitriptyline)
- in group C (n = 12), CBD was not administered.
Sarah notes that Gabapentin is an anticonvulsant and Amitriptyline is an antidepressant.
Owners evaluated dogs based on the Canine Brief Pain Inventory scoring system before treatment initiation (T0), and one (T1), two (T2), four (T3) and twelve (T4) weeks after that.
- Pain Severity Score was significantly lower in CBD than in C group at T1 (p = 0.0002), T2 (p = 0.0043) and T3 (p= 0.016).
- Pain Interference Score was significantly lower in CBD than in C group at T1 (p = 0.0002), T2 (p = 0.0007) and T4 (p = 0.004).
- Quality of Life Index was significantly higher in CBD group at T1 (p = 0.003).
The addition of OTM CBD showed promising results. Further pharmacokinetics and long-term studies in larger populations are needed to encourage its inclusion into a multimodal pharmacological approach for canine osteoarthritis-related pain.
More Studies: CBD For Pets With OA
Sarah thinks a study done in 2019 is one of the most compelling studies because it just evaluated CBD at a fairly low dose in dogs with OA.
The objective was to determine basic oral pharmacokinetics, and assess safety and analgesic efficacy of a CBD based oil in dogs with osteoarthritis.
- Dogs received each of two treatments: CBD oil (2 mg/kg) or placebo oil every 12 h.
- Each treatment lasted for 4 weeks with a 2-week washout period.
- Participants completed baseline veterinary assessment and owner questionnaires before initiating each treatment and at weeks 2 and 4.
- Researchers performed hematology, serum chemistry and physical examinations at each visit.
- A mixed model analysis, analyzing the change from enrollment baseline for all other time points was utilized for all variables of interest, with a p ≤ 0.05 defined as significant.
Owners reported no side effects. However, serum chemistry showed an increase in alkaline phosphatase during CBD treatment (p < 0.01).
This pharmacokinetic and clinical study suggests that 2 mg/kg of CBD twice daily can help increase comfort and activity in dogs with OA.
Stacy says that she's not surprised to hear any of that, given how effective CBD is for humans.
CBD For Pets With Anxiety
Sarah explains that interest is increasing regarding the use of Cannabidiol (CBD) in companion animals. This is due to evidence of beneficial behavioral and health effects. (27:47)
A September 2020 study evaluated the influence of CBD on behavioral responses to fear-inducing stimuli in dogs.
Sarah mentions that cats show different signs of anxiety than dogs, which can be a little harder to measure.
She also explains that is the one and only study she could find that tested how CBD for pets can impact anxiety in dogs.
- Researchers used a fireworks model of noise-induced fear to assess CBD effectiveness after 7 d of supplementation.
- Each test lasted a total of 6 min and consisted of a 3 minutes "normal" environmental noise and then 3 minutes of noise with a fireworks track.
- Plasma was collected 1 hour before, immediately after, and 1 hour following testing for analysis.
- Researchers video recorded behaviors in each 3 minute block, and used heart rate (HR) sensors for collection of HR and HR variability parameters.
- Research personnel administering treats and analyzing behavioral data were blinded as to the treatments administered.
Sarah explains that the results do not support CBD for pets has any impact on anxiety.
However, CBD did not worsen the anxiety.
So while it appears to not have the same anxiety soothing benefits on dogs as it does on humans, there still might be an experiment to perform with your dog to see if it helps.
CBD For Pets With Epileptic Seizures
Sarah says there have been a lot of interesting studies that show CBD can be extremely effective at reducing or eliminating seizures in humans.
A 2019 study looked at how CBD for pets might impact dogs with Epilepsy who didn't respond to normal anticonvulsants.
- Researchers randomly assigned dogs to CBD or placebo group.
- The CBD group received CBD-infused oil (2.5 mg/kg [1.1 mg/lb], PO) twice daily for 12 weeks in addition to existing antiepileptic treatments.
- The placebo group received non-infused oil under the same conditions.
- Seizure activity, adverse effects, and plasma CBD concentrations were compared between groups.
- 2 dogs in the CBD group developed ataxia and were withdrawn from the study.
- After other exclusions, the analysis included 9 dogs in the CBD group and 7 in the placebo group.
Dogs in the CBD group had a significant (median change, 33%) reduction in seizure frequency, compared with the placebo group.
Dogs in the CBD group had a significant increase in serum alkaline phosphatase activity (liver "unhappiness").
Owners reported no adverse behavioral effects.
Sarah sums up that although a significant reduction in seizure frequency was achieved for dogs in the CBD group, the proportion of responders was similar between groups.
Given the correlation between plasma CBD concentration and seizure frequency, it warrants additional research to determine whether CBD's higher dosage would reduce seizure activity by ≥ 50%.
Final Thoughts
Sarah points out that almost all the studies took place in 2019 or 2020, save for one. (37:49)
She adds that the science behind CBD for pets is still a very active area of research!
All in all, the data on CBD for pain management in dogs is the most impressive.
Stacy and Sarah remind listeners that, just like humans, doctor supervision is important! Talk to your vet first.
Dose should be low, say 2mg/kg twice daily.
Route of administration doesn’t really matter for long-term use, so Sarah recommends whichever method works best for you.
Sarah also recommends regular blood work to check liver function every couple of months just in case!
Because the science is so new, for the safety of yourself and your pets, it's critical to use a brand of CBD that's high-quality and regularly tested, such as One Farm.
Stacy reminds listeners that they can use the code WHOLEVIEW for a 15% discount at checkout!
She also revisits Sherry's question, telling her to give it a shot, but to be sure to talk with her vet as well.
Stacy and Sarah invite you to join their Patreon family for bonus content and behind the scenes into what they really think about each show.
Thank you listeners for joining us today and we will see you next week!
Friday Dec 04, 2020
Episode 433: Overcoming The All Or Nothing Mentality
Friday Dec 04, 2020
Friday Dec 04, 2020
Stacy starts the show by asking Sarah how she is today. (2:37)
Sarah tells Stacy that they've actually gotten "snow" in Atlanta, which to everywhere else isn't even a dusting, but for Sarah, it's very exciting.
She is from Canada but actually lived in an area that didn't get a lot of snow annually.
Stacy is excited since this week they received a few questions from listeners. It's been a while since they've gone back to the "old school" question episodes.
Sarah explains that two questions came in that came in were a similar challenge but from opposite sides.
She thinks this is an excellent time to talk about mindset, especially as we get into the holiday season.
Question From Listener Rick
I am inquiring because I am lost. I have been eating the same foods for well over a year now. And I mean the same. In my mind, that is better than eating non-AIP (I have mild psoriasis/dandruff (has been constant for over 5 years) and alopecia (not so much anymore, but the bald spots are still there).
My inquiry is this: would it be at all possible for you to create a single ideal day that achieves an optimal level of nutrients (both micro and macro)? I mean, a single day's worth of food that has the utmost ideal macronutrient breakdown (i.e. 2500 calories, 200g carbs, etc.) and, more importantly, receives as many and as wide an array of micronutrients as humanly possible in a single day?
I am desperate to change this. I know this single element is holding me back. Heck, I've even just bought the AIP Cookbook, but because of budgeting and kitchen space (I live at home), I do not have the equipment for a lot of the recipes (i.e. deep fryer, that vegetable grinder) and because of my complete unfamiliarity with cooking ingredients and lack of understanding how to attain a level of micronutrients and macronutrients (I absolutely know I am not eating enough calories for a young male/wannabe athlete), I simply resort to eating the same easy to prepare and familiar foods and end up in a rut and resort to binge eating or drink. I do not want to be like this, but I don't know where to start.
Thoughts and Feedback
Stacy shares that this is how her husband, Matt, feels about food.
He's waiting for that one product that comes out where he gets everything he needs by eating that one thing. And he no longer has to think about it.
Stacy understands how overwhelming everything they talk about can be.
She lets listeners know that you don't need a deep fryer or vegetable grinder to be AIP, focus on healthy choices, or get enough variety.
Stacy hopes by focusing on expanding your concept to a three-day plan where you rotate things can help listeners get there.
She also reminds listeners that she and Sarah are not medical professionals or nutritionists.
And that meal and nutrition plans are a great thing to sort out with a professional if it's something you're struggling with.
Sarah also recommends reaching out to an AIP coach because their purpose is to work with you to develop a strategy that works best for your specific goals.
Question From Listener Jen
First of all, you and Stacy continually BLOW MY MIND, in regards to the information and balanced insights you bring to your podcast. I want to thank you very much for your work. You ARE accomplishing the change in people’s lives by what you teach with the hard core science. I’m a science nerd too - EVERY time I listen, I am floored by the what I learn. Your podcast deserves the highest praise.
Ok now for brass tacks.
My inquiry isn’t perhaps very specific, but rather has to do with how one goes about implementing nutrition and lifestyle changes to make the transition to better health, better eating habits, in short my question is this- When and how to make the plunge?
I’ve heard you say there are levels of involvement, from eating more microbiome supporting foods, to next level support with supplements. Still, we have in our family, with our son, a potential autoimmune condition looming on the horizon. We aren’t there yet....thankfully but!
Am I being a fool to not implement an AIP diet for him? Can we just go ahead and implement it and see what happens? Is it ok to follow AIP even if you don’t need to? I like to think I’m capable of doing this protocol by myself, or by following your workshop. Does one need to have the added support of a functional physician too?
Ok I realize you’re not in the business of advising a course of action to take. But perhaps you have a personal perspective from which to speak from?
Thanks once again. Jen from Toronto, C-A-N-A-D-A
Thoughts and Feedback
Stacy underlines how important it is to not let perfection become the enemy of the good in doing the best you can as often as you can. (11:17)
The important thing is to make improvements over time.
Sarah says she sees this roadblock to progress a lot.
She explains how important it is to look at health, in general, because the goal here is lifelong health. And we're not looking so much at short-term goals.
Sarah adds how helpful it is to look at everything we do in the day as something that contributes to that ultimate goal of health.
The idea is to make as many healthy choices as we can throughout the day to serve toward this long term-goal.
And we don't need every single choice to be optimal in order to get there.
Sarah urges not to look at each choice as something that needs to be perfection, and if you can't do perfect, you might as well not at all.
She says to instead look at it as a collection of individual, small choices that each can contribute to this lifelong goal of overall health.
The All or Nothing Mentality Roadblock
Sarah shares she also struggled with the all or nothing mentality for years. (16:07)
She also adds that looking at food as part of that health journey is a good way to start.
Stacy says one of the things that her a lot is looking into diet culture and nutrition, especially coming from a background with disordered eating.
We think of ourselves as bad if we eat a bad food, and that's simply not true.
It's about focusing on what is best for you.
Stacy thinks focusing too much on the rules, limiting ourselves, and coming into a very narrow box, it can be detrimental to our emotional health.
At the same time, when you reach whatever "goal" you were aiming for, for exampled weight loss, people tend to yo-yo to unhealthy habits because we can't sustain these strict rules.
The goal isn't to permanently restrict these things. It's to get you to a place where you feel good and then figuring out how to keep it that way.
Stacy's Experience With The All or Nothing Mentality
Stacy shares her own experience of turning 30 years old. (20:01)
She had been doing paleo for about a year and was obsessed with losing weight.
And she used paleo and achieving "health" as a means to justify her obsessive eating habits.
The stress of it was causing so much harm to her body. And she took to focusing more on what she could have rather than what she couldn't have.
This was she could focus on nutrients she was giving her body, rather than the number on the scale.
Her weight may be more now than it was then, but she knows she's healthier than she was back then as well.
Sarah's Experience With The All or Nothing Mentality
Sarah shares that she had a similar experience right around the time she started paleo. (23:16)
She was obese as a teenager because of undiagnosed hypothyroidism and yo-yo dieting.
In college, she learned about a fad diet that was low-carb and over the course of a year, lost about 100 pounds.
She also IGNORED all of the health issues that were so much worse because of it.
It was around that time she was diagnosed with her first autoimmune disease.
The Turning Point
Eventually, she had such a bad flare with asthma that caused her to actually cough up blood.
That's when she went from "all" where she was running marathons and dieting, to "nothing" where just walking across the room was a struggle.
The high doses of steroids she was on made her binge eat, and she gained a lot of the weight back in the first few weeks.
It created a lot of emotional challenges for her because she was so rapped up in the worth she got out of weight loss and being active.
All the stress she was under and lack of self-worth spiraled her into a depression, and she gained even more weight than she had in high school.
She yo-yoed back to a low-carb diet, lost a lot of the weight, and saw all the autoimmune flareups she saw in grad school again.
Looking at her skin, and her health, and how she felt, turned her to paleo and researching nutrition.
Her goals changed from wanting to be thin to wanting to be healthy.
Combating that all or nothing mentality meant reevaluating what mattered to her.
For Sarah, what drove her away from an all or nothing mentality to nutritional eating wasn't weight loss or autoimmune diseases, like the ones in the listener questions.
It was strengthening the relationship she had with herself and her own body that broke the cycle.
Getting Over The All Or Nothing Mentality
Stacy shares the only way to get over the all or nothing mentality in relationship to food health is to come at it from a place of wanting to love, respect, and nourishing your body. (31:45)
That is the only way to be successful at it.
She hopes by coming at this topic from the focus of health, it can help listeners find success.
When asking yourself why you're on this health journey, Stacy underlines how important it is to be honest with yourself about your answer.
If the answer it, "I want to be healthy because I'd like to lose a little weight" or "I'd like to perform better in my upcoming race," that's not an answer that will help you sustain it long term.
Stacy revisit's Ricky's question and says how difficult it would be to provide one day's worth of meals that covers all bases.
It would require cover all the bases like 30 variations of fruits and vegetables, different variations in the types if proteins being consumed, seafood, healthy fats, and all the micronutrients the body needs in just one day.
Stacy also points out that eating a handful of nuts can give you enough of a mineral for a whole week, so you won't need to eat it every day.
The key here is to change the relationship we have with food by making small changes over time.
Stacy recommends looking into foods that checks of several "boxes," like mushrooms, and eating that once or twice a week would help Rick simplify while covering more bases.
So, What Can Ricky Do?
Sarah suggests they narrow in on the specifics they can answer on the questions. (35:16)
She reminds listeners that in Episode 424 she and Stacy dove deep into how and why diversity is so essential to a healthy diet.
This means there are so many ways to achieve nutrient sufficiency, especially when incorporating nutrient-dense superfoods.
And there are so many nutrients we don’t track (like phytonutrients) where we know diversity is key.
Sarah explains that getting enough of phytonutrients is what's really important here.
So it’s really important to get comfortable mixing up food choices day-to- day.
When you focus on a wide range of veggies, fruit, and mushrooms, a few servings per week of organ meat and seafood, it’s actually pretty easy to optimize nutrients.
Sarah recommends when stuck in a food rut, it's an easy place to start.
Sarah suggests trading winter squash for sweet potato, spinach for lettuce, pear for apple, trout for salmon, turkey for chicken.
Those trades can dramatically increase nutrient diversity.
Food Journaling As A Tool
A great resource Sarah has her AIP Lecture Series students use is cron-o-meter (myFitnessPal works too).
In the first week of the course, she has them do a 3-day food diary, ideally without letting food journaling change what they’re eating. It's harder than it sounds!
Sarah also tells listeners that food journaling is scientifically one of the best tools we can use.
Then they do several activities with that diary.
One important activity is to identify micronutrients that we’re consistently falling short on. And use the USDA food database or a website like nutritiondata.self.com to peruse foods.
Sarah also has printables in the course with best food families for each nutrient, which are also in Paleo Principles.
Then they identify foods that they could add to their diet to meet the shortfalls they find.
She always talks about calcium and vitamin E, since those are such common shortfalls on the AIP.
Sarah suggests looking at it as a game and learning that there are many choices that can act as the same game or puzzle piece.
She also explains that adding variation does have to mean trading out comfort or favorite foods, but rather making choices around them.
As someone who struggles with intuitive eating due to a past of disordered eating, periodic journaling is a great way for Sarah to check in with herself.
She also adds that enrollment for her class is now open for Jan 18th, 2021!
What Can Jen Can Do?
Stacy brings things back to emotions for a moment and says how hard this can be for a parent. (42:01)
She underlines you are not to blame or to feel guilty as a parent because you weren't doing it before. When you know better, you know better.
Stacy tells listeners you can't go back in the past and change it. So there is no point in feeling guilty about it.
She also says there are no many different ways to approach it with kids.
Transitioning When Intimidated
Sarah explains that AIP isn't something you need to rip the bandaid off and go on in if you're a little intimidated by it.
The AIP Lecture Series course is laid out so that you can transition iteratively as you learn about each facet.
Sarah also includes a thorough discussion on how to transition with the goal of being able to stick with AIP all the way through to the maintenance phase.
She always recommends choosing a transition method that fits your needs and personality.
- How do you do better with change: one step at a time or cold turkey?
- With autoimmune disease, how serious is it?
- Is it bad enough to go cold turkey AIP even though you would normally tackle change more effectively iteratively?
With kids, Sarah generally thinks iterative change tends to work better.
You definitely want to talk to them about it and get their buy-in.
She recommends this as a good place to start:
- Gluten-free, dairy-free, soy-free
- Work on eating more nutrient-dense superfoods
- Find new favorites but try not to overly rely on gluten-free grains or nuts that might need to be eliminated later
- Sleep (so important with kids!),
- Stress management (mindfulness)
- Appropriate activity levels
Sarah explains that her kids are odd because they go to bed so much earlier than their peer groups.
But most of those kids who go to bed at 9 or 10 o'clock aren't getting the adequate sleep their body needs for their age.
Sarah also explains that doctors are a great resource to keep in the loop, but they are not a necessity.
No doctor is going to have an issue with you focusing on a nutrient-rich diet.
Sarah also advises parents to be patient. It does take a while for our tastebuds to change.
So transitioning to new foods, especially for kids, can take some time.
The Benefits Of AIP
The AIP is a nutrient sufficient and balanced diet and is a great health-supporting diet for anyone.
Some foods are eliminated that are very nutrient-dense, which is why reintroductions are so important.
Sarah's family did AIP Plus, so those early reintroduction foods were never eliminated in the first place.
One of the things that she teaches in the AIP Lecture Series is priorities to help guide transition and balance within a family
It really helps to thoroughly understand the ins and outs of the AIP.
And helps to guide iterative transitions and modify for best sustainability and balance.
Final Thoughts On The All Or Nothing Mentality
Sarah explains that it took her family about 2 years to get to a place where she was happy with their diets and her kids could eat organ meat without making faces.
Stacy jokes that her kids are not eating organ meat or going to bed before 9. But that's okay, because it's a journey.
They are all doing the best that they can every day that they can.
She also jokes that her kids sleep in later than Sarah's.
Stacy turns listeners to the melatonin show for anyone interested in more information about sleep.
Stacy revisits Jen and Ricky's question about how to make this all simpler.
She advises all listeners to just do the best that they can, as often as they can, not to live with guilt or stress over it.
Stacy thanks them both for submitting a question and invites anyone listening with a question to submit one.
Also, for any listener wanting more of Stacy and Sarah, she invites you to join their Patreon family for bonus content.
Thank you so much for tuning in!
Wednesday Nov 25, 2020
Episode 432: Giving Thanks
Wednesday Nov 25, 2020
Wednesday Nov 25, 2020
The Whole View, Episode 432: Giving Thanks
Welcome back to episode 430 of the Whole View. (0:27)
This week is all about positive mindsets and giving thanks.
Stacy opens the shows talking about how thankful she is for laughter and how she'd like to take some time this week to focus on what we are grateful for this week.
She also jokes about how embarrassing it is, but she'd like to share one of the meditative practices she's been doing.
Meditation is something that Stacy has often struggled with. She can't sit down and do a guided meditation.
She hopes that it might make you realize, as it did for her, even just taking a couple of minutes to focus on breathing can have a huge impact on your health and wellness.
Sarah explains it's not just about mindset.
It's actually rewires the brain and the connectivity between different areas. It limits the overactive flight-or-fight response and helps to regulate a ton of hormones. It is very well understood as a tool.
Dan Siegel's site and the book can be found by following this link, which Sarah thinks is a great place to start.
Dr. Siegel studies the science behind mindfulness and how it's impacting the brain and other biological systems.
Sarah recommends starting with his book Mindset. She adds he has a lot of other great books to check out for kids and teens especially.
Stacy jokes that she will not be reading them. But she is super thankful to Sarah for sharing that information!
Stacy's Breathing Exercise
Stacy explains that she came to this type of meditation while trying to make quiet time for herself. (6:35)
Before then, she wasn't incorporating breathing until she got sick with the coronavirus.
Lung health was something she could control and manage while she was sick. And it's since been something she's kept on for stress relief.
Stacy tells listeners the exercise has you breathe in slowly for a four-count, hold it for a four-count, and then exhale for an eight count.
The goal in doubling the amount of time you're exhaling, you're mindfully slowing down and thinking about needing to exhale slowly.
She adds that she wants listeners to cycle through it three times.
You should feel your chest rising and your lungs filling.
When Stacy does this exercise, it takes her about 2-5 minutes to cycle through, depending on how much she wants to do it.
Positive Affirmations
She tries to practice giving thanks to the things she's grateful for as she practices it.
Stacy shares she is grateful for all the parts of her body doing jobs she doesn't even know they're doing.
"Think about how you're just grateful to exist in that body in that moment, and tell your body that you love it. You have to mean it! Sometimes faking it before making it is okay. You're grateful for being able to do all of those things. Tell your body is whole. You are whole. Your body is a gift. It's a vessel for who you are and what you are. And I know we all get hung up on our imperfections, so the more that you tell yourself: I am whole; I love myself; I love my body; my body is worthy of love; I am worthy love; I am incredible, smart, kind, generous..." All of the things that you can feel proud of, of what you are, think them, say them out loud, whatever you want to do while you practice your breathing."
Stacy shares how ridiculous and silly it seems to her but concedes that it actually is a great way to reflect on mindset while focusing on your wellness.
Within a couple of minutes, she feels so much better and better able to handle her life stress.
Alternatives to Meditation
Sarah jokes that there is science in this, but it may seem a little out-there to regular viewers.
Gratitude journaling is a great alternative if meditation isn't really your thing and has shown to be very effective. Plus, you can even do it digitally if you prefer.
Sarah also tries to jot little things she's grateful for on little scraps of paper and uses them to fill a jar.
There's a lot of resilience that comes out of taking the time to focus on positive things that we can appreciate.
It's really easy to get into this negative thought process and being intentional in thinking about the positives and bringing perspective to our lives.
Especially with the challenges of this year, developing a habit like this can be very beneficial.
Sarah shares her personal experiences with integrating grateful meditation and journaling into her life.
Mindset Is Key
Stacy thinks the idea of being aware of what you're grateful for is beneficial. (17:13)
She shares that she is thankful for her patience.
Stacy jokes that she does not have infinite patience, that she's a perfectionist, and can be very competitive.
She shares that she worked very hard this year on developing more patience, and she's very thankful for the progress she's seen.
Sarah gives thanks for the strength and resiliency she's developed over the years.
This year really put Sarah to the test, so she's thankful she had that skillset in place to help her navigate.
Giving Thanks to Life & Family
Stacy is thankful for the changes she made to her life 18 months ago that made this year so much more manageable.(25:03)
She shares the changes she and her family made for any new listeners.
Stacy is also very grateful for realizing her other dream of being a foster parent. And that her family was up for supporting that dream.
She also shares that they will be fostering two siblings for the holidays.
Sarah gives thanks for rediscovering a very good marriage and that the pandemic allowed them to have a lot of high-quality family time.
She is also very thankful for the chance to get to know her children at the age they are now.
Stacy talks a little bit about her boys and how they're doing with virtual school.
She also references this post about a comedian reading her 2020 goals list for anyone looking for a laugh.
Sarah is thankful for her team - Charissa, Nicole, Kiersten, and Denise - and their adaptability since many of their 2020 plans wasn't workable this year.
Stacy thinks it's important to acknowledge that adaptability is not only for business but also for helping others who are also stuck at home.
She is also thankful for Penny, who has joined their family 2 years ago now as an emotional support animal.
Stacy and Sarah both share how integral their puppies have been to their emotional health, this year especially.
Stacy talks about her husband Matt, and how much she's thankful for everything he does.
Giving Thanks to the Community
She also is so thankful for all the frontline workers out there who are doing everything they can to help others. (38:13)
Sarah adds that online shopping, zoom, and the Internet are all on her gratitude list.
Stacy also gives thanks to YOU listeners.
You all support her and Sarah in ways they never imagined possible when they started this podcast years ago.
Sarah also so thankful for their Patreon family and shares this comment from a listener:
"There's so much to say, I'll try to make it concise. I will start with this - the reason I joined Patreon was because I wanted to support you. Period. You have both given me so much, more than I can put into words - my heart feels it.
I wanted to support you, even monetarily with a small amount a month (and it really isn't a lot). (The cost of feeding 5 kids in Africa (if you remember the commercial from when we were kids). As it turns out, I'm getting so much from the Patreon content (and I shouldn't be surprised) - more frankness, honesty, and judgement free commentary that continues to make me grow. I feel even more connected to you now. As you say Stacy "I know we'd be besties if we could be".
I call you my gurus and my kids laugh ("what are they monks?", they ask). Wishing you both health safety, love, prosperity, kindness, nachas (have no idea how to explain that in English) and continued personal growth. I encourage anyone who enjoys your podcast as much as I do to support you through Patreon too - you deserve it. Devora"
Stacy is so touched and grateful that she's getting the information she wants and needs.
Final Thoughts
Stacy is also thankful for her updated kitchen due to the amount of cooking that's taken place in her house in the last year.
Sarah shares her last gratitude is Stacy. She's so glad to have been able to maintain her friendship with Stacy through doing this podcast.
She is also thankful to Matt and Moira for the work they do produce this podcast.
And the mutual respect she and Stacy have is so amazing.
Stacy jokes that she's blushing. And that she feels the same way.
She's so thankful for Sarah, her drive to be the voice of science, and stand up to do the right thing in the community.
Stacy takes a moment to thank listeners for tuning in today and hopes you have a great rest of the week!
Friday Nov 20, 2020
Episode 431: Troubleshooting Dry Winter Skin
Friday Nov 20, 2020
Friday Nov 20, 2020
The Whole View, Episode 431: Troubleshooting Dry Winter Skin
Welcome back to episode 430 of the Whole View. (0:27)
Stacy welcomes viewers to this week's show, announcing that she will be leading this week.
She thanks listeners for hanging into the super dense Collagen show last week and supporting Paleovalley, who quickly ran out of bone broth protein after last week's show aired.
Stacy assures listeners that they will now be out of stock for long.
They also have set up their website to allow preorders in the meantime.
You can visit Paleovalley on their website here for 15% off your order.
Stacy also recaps that collagen is essential for skin, which is the focus of today's show.
Things like collagen and gelatin from bone protein can help with certain skin conditions.
Stacy shares she's personally had a lot of great results when acting using collagen.
Stacy reminds the audience that our skincare routine changes throughout the summer and winter months.
What You Can Do About Dry Skin
Winter is when we often see flares from dry skin conditions, such as eczema, milia, dermatitis, psoriasis, KP (keratosis pilaris), rosacea, and lupus.
While an anti-inflammatory lifestyle serves all of these, perhaps the AIP, and definitely nutrivore nutrient density, they also need to be treated and fed outside in.
Sarah and Stacy talked more about skincare in Ep 212: How to Heal Your Skin and Ep 344: Nutrients and Personal Care for Pre-teens and Acne-prone Skin.
Stacy really wants to take the opportunity to talk about what you can do topically to protect your skin even when there's "less light" during these months.
Stacy takes a minute to talk about Stacy's favorite brand, Beautycounter, is having a 15% sitewide thru Nov.
Stacy is also happy to help find ways to save even more if you're looking for what will work best for you. Email her: stacy@realeverything.com
Primally Pure has an awesome Black Friday promo coming, but you can use REALEVERYTHING10 all the time for 10% off their products.
Besides products, Stacy shares that there are many other things you can do to help your skin.
Hot Water Can Dry Skin Out
Stacy asks Sarah if she washes her face with hot water because it can inflame rosacea. (7:02)
Sarah answers that she doesn't use hot water, but she's not sure it's cool enough to be considered lukewarm.
Luckily, it's been so long since she's experienced any symptoms of the skin issues that run in her family she doesn't worry too much about it.
Stacy's rule of thumb is if you can see steam from the water, that's too hot, especially if you have dry skin.
She says this is because the hot temperature actually dries out the skin even more.
Sarah jokes that there goes her routine of washing her face in the shower since hers are steaming hot.
Changing Pillowcases Often
Stacy explains that as your skin goes through cellular regeneration, you're actually losing skin cells, oil, dirt, and other such things onto your pillowcase as you sleep.
And then, you're putting your clean face back on that pillow over and over again.
She suggests changing your pillowcase at least once a week, especially if you have a skin condition.
Laundry Detergent
What you're using to clean your sheets and clothes is another big one for Stacy.
The soaps and detergents rub off against our bodies throughout the day.
Frequently we see eczema disappearing after simply switch in detergent because it turned out to be a sensitivity to the soap.
Stacy reminds everyone that fragrance-free is best if you have sensitive skin because of the hidden chemicals that can be in it.
Both Sarah and Stacy use Branch Basics in their homes, both as a detergent and a household cleaner.
Probiotic
Stacy also recommends taking a probiotic to help and recommends Just Thrive.
She and Sarah both love Just Thrive.
Stacy explains for healthy skin you need to heal your stomach and body from the inside out.
She also adds that despite the number of products in this show today, it is not sponsored by anyone. These are the products they genuinely enjoy and recommend.
Taking Care of Yourself
Stacy also says we need to be sure we're getting more sleep when troubleshooting a skin condition.
Your body regenerates while sleeping, so all the things you do to heal yourself won't help if you're not giving them a chance too.
Sarah expresses how much she loves that things always seem to come back to the same pathways, such as nutrients, gut health, and sleep, no matter what topic they seem to be talking about.
Stacy agrees. She never set out to become a skincare expert but learned to navigate and manage several autoimmune disorders.
Stacy goes over a 4-step skin routine that they've talked about in the past.
When trying to troubleshoot a skin condition, she recommends adding the extra step of exfoliation.
Wash
Stacy says the most important thing to do in this stage if you have sensitive skin is to be gentle.
She recommends a gentle soap like activated Charcoal Cleansing Bar or an oil-based cleanser, like Cleansing Balm or Lipid Defense Cleansing Oil)
Stacy shares that she does a double wash because she is so prone to acne and other conditions due to her autoimmune issues.
Using a cleansing oil first, followed by an exfoliating wash. She likens this to conditioning her hair before shampooing.
She recommends Clear Pore Cleanser to exfoliate with jojoba beads gently. Jojoba is an oil or fat, most like our skin's natural sebum (oil) and usually works for almost all skin types.
Stacy explains that exfoliation is so important because you need to slosh off dead skin before the new skin can come through.
For your body, use a sugar scrub.
Stacy refers to this Blue Tansy sugar scrub made for these exact issues.
The anti-inflammatory benefits combine with sugar and probiotic-rich honey and avocado oil rich in skin food and lipids gently exfoliate and nourish the skin.
Tone
Sarah expresses how much she loves toner. It's her favorite part of her skin routine, and she learned it all from Stacy. (25:01)
Stacy goes over how toner can condition very dry and/or aging skin on your face.
Nutrient-rich Essences, like Hydrating Mineral Essence, are best for dry skin. This is a product Stacy herself uses in her routine!
What it does give your skin food for priming and helps to make the next steps more effective.
For your body, try Primally Pure's Everything Spray. It's what Stacy uses under my arms after she washes to prevent irritation and rashes.
Stacy knows it sounds like she's asking you to do many extra steps but that it's not as tough as it sounds.
You already have your body wash in your shower, so it's as simple as adding another spritz to the routine.
Sarah uses a mineral-rich toner with a sea-salt base and shares how easy her skin routine is.
Stacy has switched to an Essence with Swill Alpine rose in it.
Sarah shares a fun fact that apple, pears, and stone fruits are part of the rose family.
Treat
Stacy says that if there's one step you're going to skip, this is the one you could skip.
Although "treat" means treat for the condition for which you have concerns.
So when skipping this step, you're not treating the problem causing you issues, you're keeping the baseline.
She also tells listeners that this stage is very personalized to the individual.
A serum, like exfoliating Overnight Resurfacing Peel, or facial oil targeting the skin concern is incredibly powerful for so many different skin conditions.
Stacy does encourage you to do a test patch first before completely diving in, which Sarah found out the hard way.
She also loves the Balancing Facial Oil for skin irritations and finds it works best to help heal the lipid barrier.
Stacy also really loves Herbivore's Blue Lapis facial oil with blue tansy.
So what you've done up until now is get your skin ready. And now, you're giving your skin what it so desperately in search of- lipids!
Stacy also mentions that there are so many different products out there to choose from.
If listeners do decide to deviate from what she and Sarah love and recommend, she asks that you're definitely looking into the ingredients.
Hydration
Stacy thinks of this step as the "protection" step and encourages Sarah to take this step when she goes out to walk the dog every morning. (35:54)
She explains that SPF is the biggest in the summer for protection. In the winter, however, it's important to protect your skin from the dry air.
Stacy recommends adding the facial oil to your cream-based moisturizer or using something like the Cleansing Balm as a hydrating mask.
This works well, too, if you have children who lick their lips a lot and end up with the chapped red ring around their lips in the winter.
She also advises listeners to press it to the areas needing hydration rather than rub.
If for your body, Primally Pure's body butters and Blue Tansy Oil are incredible, but this Ultimate Bath Renewal Set has both a body scrub and a body oil that uses rose water, which is really anti-inflammatory and wonderful if it's still available when you listen.
Sarah adds Buffalo Gal and Annmarie Skincare to her preferred and trusted brands.
Stacy used to think coconut oil was a catch-all for lotion, makeup remover, and more.
But now she knows that there's no skin food and nutrients in it, so it's not something that should be used and only used. Also, it causes clogged pores.
Stacy specifies oils, lipids, and balms because the skin's lipid barrier is compromised with these skin conditions.
It means that moisture isn't retained properly, and that's why the skin is dry and becoming inflamed.
By exfoliating and then nourishing with a fat-based product, you're helping to heal fully rather than just treating topically.
Science on Stratum Corneum
Sarah breaks down the science of skin.
She tells the audience that skin cells actually regenerate inside, and then push out. So the oldest cells are on the outside layer of the body.
Sarah breaks down the brick-and-morter type structure of the skin and the five layers.
She explains that the cells deeper in are much more sensitive. And that skin itself is only about twenty layers thick.
Some areas, like your eyelids, are thinner. While other areas, like the bottom of your feet, are a little thicker.
The stratum corneum consists of a series of layers of specialized skin cells that are continuously shedding.
For the deeper layers of the skin, hormone environment and nutrient intake are most important.
For the outer layer of skin on the top, we're so far removed from the body's inside, topical nourishment from the outside is most effective.
Sarah also notes that this is not the layer of skin where collagen is most important.
The Bricks
The bricks, also called corneocytes, are mostly made up of keratin. Keratin is a protein also found in hair and nails.
Keratinocytes are created in the lower layers of the epidermis and operate with a phospholipid cell membrane, which can be permeable.
When the keratinocytes are pushed to the stratum corneum, they transform into corneocytes with a more durable cell envelope.
A healthy stratum corneum will shed approximately one layer of corneocytes each day.
New keratinocytes replace the corneocytes from a lower layer of the epidermis.
The desmosomes serve to connect the bricks by joining the corneocytes together.
This forms thanks to the connections of proteins such as corneodesmosin.
For the bricks to shed at a healthy rate, enzymes must dissolve the desmosomes.
The Mortar
Lipids make up the mortar that secures everything in place.
Tiny lamellar bodies present in the stratum granulosum release these lipids.
The lipids float into the space between the bricks and between the layers of corneocytes.
The mortar is very important in protecting the lower layers of the skin. It creates the barrier that keeps out bacteria and toxins.
The mortar and whole of the stratum corneum are slightly acidic due to cellular processes that work to produce the lipids.
The stratum corneum has a pH of around 4 to 5.5. The acidity helps to prevent bacteria growth.
Final Thoughts on Dry Skin
Stacy talks about how healthy skin should shed its outer layer every day. (52:09)
However, some nutrients or other internal issues can keep skin from turning over like it should, causing clogging and other issues.
This is why exfoliation is so important because it helps our skin take that last little step.
Sarah also warns against overfishing because you don't want to take too much skin off.
She adds that she and Stacy are talking about the face and delicate skin. They encourage everyone to continue washing their hands!
Stacy also talks a little bit about combination skin and the dangers of over-drying areas that need the oil your body is over-producing.
Lack of sunlight is one of the direct causes of Vitamin D deficiency, which is important for skin health.
Stacy reminds listeners that simple, easy changes can make a world of difference.
She also adds that she doesn't spend as much time on her routine when she's not having a flare-up.
Thank you for listening, and we will see you next week!
Friday Nov 13, 2020
Episode 430: Collagen, Gelatin and Bone Broth, Oh My!
Friday Nov 13, 2020
Friday Nov 13, 2020
The Whole View, Episode 430: Collagen, Gelatin and Bone Broth, Oh My!
Welcome back to episode 430 of the Whole View. (0:27)
Stacy starts off the show by apologizing in advance for just how long this show is because there is a lot of science around collagen, gelatin, and bone broth.
She assures listeners she and Sarah will break down all the information simply. They will also provide recommendations for the audience.
Stacy shares that sometimes we have to admit that sometimes we get things wrong in the past.
That is why she and Sarah to do all the research they can, so the information and recommendations going forward can set us all up for success.
Stacy reminisces about the paleo community once knew her as the "Bone Broth Lady."
She tells the audience how much better collagen, gelatin, and bone broth has made her body feel.
Stacy also points out that it is an ongoing process. And how changes in the formula of a brand she uses often have her revisiting information about collagen.
Sarah shares that she also uses this brand. After the ingredient change, she tells the audience how flooded her inbox was with questions because many additives are wheat and soy-derived.
She reached out to the company about where this one particular ingredient came from. But she was unable to get a response.
Sarah explains that many of Stacy's followers didn't even realize the formula changed due to the same packaging.
She shares people have been reaching out to them about starting to react.
Her mother has celiac's disease and began reporting joint pain, which stopped as soon she stopped using the product. .
The Collagen Market Boom
After the formula change, Sarah started digging into the research around collagen, gelatin, and bone broth to try and find an alternative. It turned into a "down the rabbit hole" experience for her.
She's written about this research on many occasions for listeners who would like even more information.
Sarah tells listeners how, in the last few years, the collagen industry has boomed. (6:05)
With this boom, technology has also changed. This means that the variety of available collagen, gelatin, and bone broth products and supplements has also changed.
There's gelatin, collagen protein, collagen peptides, hydrolyzed collagen, collagen hydrolysate, marine collagen, multi-collagen, bone broth collagen, and bone broth protein.
Each are packaged and sold in an ever-increasing collection of products, from protein powders to protein bars, cookies, beverages, coffee creamers, capsules, gummies, and more.
While American consumers spent about $50 million on collagen supplements in 2014, upwards of $293 million is expected to be spent on collagen supplements in 2020.
According to the market research firm Nutrition Business Journal, the global market's projected reach is $7.5 billion by 2027.
One of the results of this boom is the range of manufacturing processes.
As the market saturates with collagen-based products, manufacturers vie for your dollar and loyalty with compelling claims.
It's important to be an informed consumer. Not all collagen supplements are created equal.
Sarah explains she really wants to get into the science behind the manufacturing processes are. And the myths surrounding the digestibility of these products.
Paleovalley
Before Stacy and Sarah get into all the science, they take a moment to announce how excited they are to have this episode sponsored by Paleovalley.
Paleovalley makes a bone broth protein that is 100% grass-fed beef bone that is slow-simmered for a long time, just like Sarah makes at home. It's then gently dehydrated and powered.
Sarah expresses how it's the cleanest product she's come across on the market so far.
Paleovalley has so many great products to offer. Listeners can automatically receive 15% of their purchases by following this link or using the code "thewholeview15" at checkout.
Stacy takes a minute to add the protein powder from Paleovalley is an excellent add-in to many soups and stews for added nutrients.
She also asks listeners to re-think how they supplement.
Stacy explains how there are so many different ways you can add collagen, gelatin, and bone broth into your life.
She uses the example that she only likes coffee nowadays with collagen added because she's been drinking that way for so long.
Stacy shares that when she first looked into her research on the subject years ago, she looked at things like Amino Acid profiles.
She mentions that it never occurred to her how or why collagen would be something that could dissolve in cold water.
Stacy encourages listeners that in the event they get lost in this show's information, remember that ultimately the goal is not to remember everything.
Stacy mentions that on the Paleovalley website, listeners will not find Collagen Peptides. And they will explain a little more on that later in the show.
What is Collagen?
Collagen, gelatin, and bone broth all come from an animal's bone, which is a hard thing. (11:00)
Taking a powder made from bone and expecting to dissolve it in a cold beverage doesn't make a lot of sense.
Sarah laughs that this is a topic better suited to have visual aids and assures listeners that she will do the best she can without them.
Collagen is the most abundant protein in our bodies. It accounts for approximately 30% of all our proteins.
Our dominant structural protein is the main building block of connective and interstitial tissues, bone, cartilage, ligaments, tendons, and skin.
It's also abundant in muscles, blood vessels, corneas, and teeth.
In fact, there is a role for collagen in just about every cell of the human body, which makes it a phenomenally important protein.
The word collagen comes from the Greek "kólla," which means glue!
Although collagen functionally acts as a glue—holding cells, tissues, and organs together—and a structural scaffold.
There are 29 currently-identified genetically-distinct types of collagen, encoded by at least 46 genes. Their quaternary structures and architecture categorize them.
The Structure of Collagen
A triple helix tertiary structure is the base for all collagen.
Three polypeptide chains that tightly twist around each other form this helix.
A polypeptide chain is a long string of amino acids, called α-chains, each predominantly composed of a repeating sequence of three amino acids.
They vary in length from about 600 amino acids to over 3000 amino acids long)
About a third of the amino acids in collagen is glycine. Glycine is always the first amino acid in the repeating sequence of three amino acids that forms the α-chains.
The other two proteins making up the repeating sequence are commonly Proline and hydroxyproline.
The collagen triple helix (also called procollagen) undergoes post-translational modifications to become a basic collagen molecule (also called tropocollagen).
Collagen molecules spontaneously self-assemble into a diversity of larger structures. This is influenced by:
- the constituent α-chains (the combination of different α-chains determines which of the 29 types of collagen it is)
- other matrix molecules (such as elastin, keratin, and proteoglycans) and adjacent cellular elements.
Many different types of collagen can form, depending on how these ropes twist together.
Type 1 Collagen
Type 1 Collagen is the most common and abundant type. (16:28)
Sarah tells the audience that it was the first type of collagen discovered, partly because it accounts for roughly 90% of the collagen in our bodies.
It is categorized as fibrillar collagen because the collagen molecules align to form fibrils, then self-assemble to form collagen fibers.
It’s very analogous to how a rope (=collagen fiber) is made of several twisted strands (=collagen fibrils), each made of several twisted yarns (=collagen triple helix), each made of spun fibers (=α-chains).
Interestingly, most tissues tend to include multiple collagen types with very small amounts of secondary collagen types.
Sarah explains how different collagen types tend to integrate and affect biomechanical properties as well as structure.
She gives the example of mixing collagen, how they assemble, and the exact blend of other collagen types with type 1 that provides the strength and shock absorption properties of bone. It also provides the load-bearing properties of tendons and ligaments and the skin's elasticity and other tissues.
Sarah expresses how fascinating this molecule is.
Type 2 and Other Collagens
Stacy tells Sarah how not surprised she is to hear about all this. (18:50)
She also shares how collagen's different aspects are so interesting to her. For example, how it can support digestion.
Stacy explains how surprising it was when Sarah recommended a Type 2 supplement for back pain in a previous episode. She didn't realize there was more than one type!
Sarah adds that Type 2 Collagen is actually vital in the makeup of cartilage.
She explains that when you consume collagen, you are actually digesting it. What ends up getting absorbed into the body is the broken-down building blocks used in other parts of the body.
Sarah also tells listeners that there's no science behind the impacts of consuming specific collagen.
But what makes Type 2 collagen from whole food sources helpful for back and joint problems is that it's a natural food source of a supplement for joint health.
Why It's So Important
Sarah explains that it's important to go through the marketing claims if different brands because the science behind it can often be outdated or untrue.
Sarah mentions that a breakdown in collagen production is known to produce a slew of different health problems.
We also know that we stop making collagen through aging, chronic inflammation, chronic stress, nutritional defiance, UV radiation, and various pollutants like smoking.
Sarah tells the audience that this breakdown doesn't just cause sagging skin but health issues like osteoporosis, arthritis, cardiovascular disease, decreased organ function, and more.
She also explains that this is something often attributed to aging, which isn't true.
Interruption, loss, or decrease in collagen production earlier in life can lead to these issues earlier in life.
Stacy shares it's been helpful for her that the more she can improve her digestion, the more she can absorb other nutrients.
Some nutrients specifically support collagen synthesis in our bodies, such as Vitamin C, Copper, and Zinc.
Sarah elaborates more on what makes Vitamin C so interesting. It's actually one of the more common vitamin deficiencies because we burn through it so quickly when we're stressed.
Zinc is also one of the more common deficiencies. Sarah expresses how crazy that is because zinc is so important to so many different parts of the body.
Collagen, Gelatin, and Bone Broth on the Body
Stacy wonders about the validity of topical products and how effective they work, given what she and Sarah know about how collagen works. (26:54)
Collagen is essential for skin structure and function and is actually the decisive protein that determines skin physiology.
Wound Healing
Sarah explains that wound healing is a complex process that involves the immune system.
She adds that some interesting scientific data are showing that topically applied collagen can help with wound healing in several ways:
- First, exposed collagen fibers from damaged blood vessel walls help recruit platelets to the injury site to begin the clotting process.
- During the proliferative phase of wound healing, collagen is secreted by fibroblasts to form new connective tissue, providing a scaffold for the contraction of the wounded area by myofibroblasts.
- During the remodeling phase of wound healing, collagen fibers return the tissue to a more normal architecture after reorganization.
- In fact, collagen largely makes up scars
One study of long-term care residents showed that pressure ulcers healed twice as fast in the group receiving a 15-gram collagen hydrolysate supplement three times daily for 8 weeks.
Because 3 out of 4 wound healing steps use collagen, physicians use the protein to treat burn victims.
Skin Health
Sarah also tells the audience that there is a lot of research backing collagen, gelatin, and bone broth as essential for skin health.
She adds that orally taken collagen has shown a lot of success for skin health. However, the science behind topically applied collagen is not quite there yet.
The dry weight of young, healthy skin is at least 75% collagen, but this decreases as we age.
One study measured a 68% decrease in type 1 procollagen in the skin of people over 80 years old compared to people between the ages of 18 and 29!
Numerous studies have shown that collagen peptide supplementation improves skin elasticity, reducing the appearance of fine lines and wrinkles.
A 2019 systematic review of eight studies showed that collagen hydrolysate supplementation at doses of 2.5 to 10 grams per day for 8 to 24 weeks showed measurable improvements in skin elasticity and moisture.
It also showed decreases in fine lines and wrinkles.
These benefits to visible signs of skin aging are attributable to increased collagen density in the skin and reduced collagen fragmentation.
Sarah believes it's important not to get too wrapped up in the vanity claims with collagen. She would rather focus on the improvements it can make to your body as a whole.
Joint Health
The wearing down of joint cartilage in osteoarthritis causes inflexibility, pain, and stiffness of predominantly weight-bearing joints such as the knees, hips, and spine.
Osteoarthritis is the most common form of arthritis. Autoimmune processes don't drive osteoarthritis, like other forms of arthritis. It also accounts for about 25% of primary care physician visits among the elderly.
There’s accumulating evidence that collagen supplements can prevent and even reverse cartilage degradation in osteoarthritic patients.
A study of people with mild to moderate knee osteoarthritis showed that 10 grams of collagen hydrolysate daily over 24 weeks significantly improved a measure of cartilage quality. At the same time, those receiving placebo saw a continued deterioration of cartilage.
Collagen supplements may improve joint health in other contexts as well.
A study in athletes with activity-related joint pain showed that 10 grams daily of collagen hydrolysate for 24 weeks substantially reduced joint pain- including at rest, standing, walking, carrying objects, and lifting.
And in another study of general joint pain, patients receiving 1.2 grams daily of collagen hydrolysate were more likely to respond to treatments over 6 months.
Muscles
Loss of muscle mass as we age, called sarcopenia, is a major cause of functional decline and loss of independence in older adults.
A study of elderly sarcopenic men compared the effects on muscle mass from lifting weights three times per week with or without taking 15 grams daily of collagen peptides for 3 months.
The group taking collagen gained significantly more muscle (an average gain of 4.2kg compared to 2.9kg) and lost more fat (an average loss of 5.4kg versus 3.4kg).
A similar study performed in postmenopausal women showed the collagen peptide group gaining 1.8% fat-free mass (and loss of fat mass) compared to 0.9% in the placebo group.
Young, healthy men can benefit from collagen supplementation too.
One study in young sports students showed that those that took a 15-gram collagen peptide supplement increased muscle mass and strength more than placebo after 12-weeks of strength training.
And a study of recreationally-active young men also showed similar results, with the addition of collagen peptides increasing the effectiveness of strength training over 3 months.
A different a study looking at vitamin C-enriched gelatin, with either 5 grams or 15 grams of gelatin, as a pre-workout supplement in healthy young men, showed a dose-dependent increase in collagen synthesis in their blood an hour after exercise compared to placebo. This may help to prevent musculoskeletal injuries.
Bones
Collagen provides the scaffold for bone mineralization, so it’s no surprise that loss of collagen is associated with osteopenia and osteoporosis.
In one study of postmenopausal women taking 5 grams of collagen peptides for a year, bone mineral density of both the spine and femoral neck increased significantly compared to the placebo group.
Another study of a combined supplementation of elemental calcium, vitamin D and 5 grams of a collagen-calcium chelate for a year in osteopenic postmenopausal women, the collagen-containing supplement resulted in much less bone mineral density loss than the group receiving just calcium and vitamin D, with concurrent reduction in bloodborne markers of bone breakdown.
Two mechanisms explain the above benefits of collagen supplements:
- collagen supplies the specific amino acid building blocks for all of our body’s collagen proteins; and
- bioactive peptides produced when we digest collagen (most notably prolyl‐hydroxyproline, but some larger peptides) upregulate the synthesis of extracellular matrix proteins in various tissues (such as by increasing growth of fibroblasts and synthesis of hyaluronic acid).
Food Collagen vs. Supplement Collagen
Sarah explains that to get the benefits of collagen, there is not a difference between food sources and supplementation in terms of health.
Consuming Collagen, Gelatin, and Bone Broth
She also explains how collagen can even aid in absorbing minerals like Vitamin D and Calcium and potentially fighting cardiovascular disease.
Sarah recommends eating foods like bone broth and other organs or foods with a lot of connective tissue such as pot roast or eating off a joint.
Collagen‐rich foods include offal, skin, joints (trotters, duck feet, chicken wings, etc.), any meat that you eat off the bone, and connective-tissue-rich cuts like cheek, jowl, and chuck roasts.
She explains that many of these foods have fallen out of favor in western culture over the last few decades.
Collagen is an important supplement to take because it adds a nutrient back into our diet that we're not getting on our own.
When we consume collagen, it's broken down, and the individual amino acids are absorbed directly by our digestive system.
Stacy jokes that when she prepares high-collagen, she aims for that high quality "jiggle" her kids often find kind of gross.
She revisits her previous point about collagen coming from a solid source. When it gets into the not-quite-a-liquid-or-solid state, it's starting to get back to its original form.
Sarah digresses a moment to talk about the science behind the gelatinous process and its relation to bone broth and other denatured food products.
She explains that the longer a broth simmers, the richer in collagen it ends up.
A 2019 study showed that long-simmered homemade bone broths (especially using the most collagen-rich tissues like beef marrow bones, chicken feet, or fish heads) can deliver up to 20 grams of collagen protein in one cup of broth.
Stacy invites viewers to check out a previous episode where she and Sarah discussed four day broth!
Collagen, Gelatin, and Bone Broth Digestibility
She takes a minute to clarify myths regarding how digestible raw collagen is versus denatured and other forms.
She breaks down a study performed on a group of people given different collagen supplements. The digestion of each type was measured and compared.
Stacy explains that is why people start with bone broth when they start an elimination diet.
She adds that this is due in part to the over 98% digestibility of bone broth.
Stacy compares this to vegan diets and explains that fruits and vegetables' digestibility, especially raw, is a lot lower.
Sarah breaks down the different degrees our bodies absorb plant and animal proteins from most to least digestible: fish protein, land animal, followed distantly by plant proteins.
She also explains that these levels vary greatly from one to the next and explains a little bit about how and why that works.
Sarah also breaks down how scientists measure how much the body absorbs of each type. She attributes these differences to varying incompatibility of each structure.
Non-Food Sources of Collagen
Stacy suggests they dive into some non-food sources of collagen. (49:49)
Sarah agrees, expressing the creation of supplemental collagen is the place to start.
She recaps how boiling a collagen-rich food denatures the collagen, breaks apart the molecules apart, and then dissolves them into water. This then turns into gelatin.
Sarah also explains that gelatin was actually a form of glue in ancient Rome. And up until the late 1800s, gelatins were made as fancy dishes and were basically a form of super-rich broth.
However, the product's process in the factory would not allow for the "USDA Organic" label.
Sarah explains that this process is optimized to extract the most gelatin possible. And in this optimization, there has been (in some cases) the introduction of some harsher chemicals in the process.
She also says how surprising it is that it's not possible to find organic gelatin, even though we do have organic meat and enough organic raw materials to make organic gelatin.
However, the process that the product has to go through in the factory would not allow for the "USDA Organic" label.
Legitimacy of Market Claims
Stacy agrees that she also find that all very interesting. Primarily how there are so many different processes in making it. (55:20)
When she first discovered a branch she was using had introduced changes in its ingredients, it started a whole mindset for backing up a little bit and looking deeper into non-disclosed ingredients.
For example, she uses similar industrial acids to make bone broth from different kinds of vinegar and citrus juices.
Stacy also tells listeners she and Sarah will talk about ingredients found on labels. But manufacturers don't disclose the ingredients Sarah described on a label.
This is because it's involved in the "bones" of the product. This is just the base to get to the gelatin, and they aren't at the collagen peptide stage yet.
Stacy explains that they've only covered the process for gelatin, which is something that solidifies as it cools. Getting something like this to dissolve into something else requires the solvent to be hot.
If you're looking for something to add to a cold beverage, it takes even more steps to get to a collagen peptide.
Brand Transparency
Stacy reiterates a takeaway so far is the idea that not all are created equal.
That is why she and Sarah asked Paleovalley to sponsor this show because it's a brand that Sarah has vetted and looked into quite extensively.
She also jokes she's a little heartbroken that they don't carry a collagen peptide. But she assures listeners Sarah will explain a little bit more on why about that later on in the show.
Stacy also reiterates for listeners that the ingredients you may want to be avoiding most, like harsher chemicals, are not going to be listed on the tables as an ingredient.
Stacy explains that she personally went out to a brand to ask these types of questions because there's absolutely no way of knowing otherwise.
She also expresses how unfortunate it is that that's how the system works regarding what manufacturers disclose and not disclose.
But that's why she and Sarah want listeners to understand the process and understand what to look for, ask about, and all that kind of stuff.
Sarah shares she's done similar things with brands, even to the point of having to sign an NDA (Non-Disclosure Agreement) to get the answers to her questions.
Sarah hopes to alert listeners that some products marketed to our community take advantage of our health-consciousness and goals to sell us products without the transparency we deserve.
Collagen Peptides
Moving into the topic of collagen peptides, Sarah reiterates Sarah's point that gelatin becomes a solid as it cools.
The benefit of collagen peptides as a supplement, compared to gelatin or bone broth protein, is that it dissolves in cold water.
It does that because it goes through an additional step, where the gelatin is mixed with enzymes that "predigest" the collagen.
The most common enemies used are papain, alcalase, α-chymotrypsin, pepsin, trypsin, collagenase, and bromelain. And they are all enzymes commonly found in our bodies.
Sometimes enzymes are added concurrently with acid treatment. The most common combination is acetic acid and pepsin. The length of this process depends on the proprietary enzyme mix used.
Sarah mentions that it can be very difficult to get information on what specific brands use during this process.
After enzymatic hydrolysis, the same filtering, concentrating, drying, and grinding as with gelatin takes place.
Sarah thinks it's helpful to understand that there is a wide range of different processes. They are not all-concerning.
This 2019 review paper has a very good summary of the various manufacturing processes used to make collagen peptides.
She also explains that the only advantage of collagen peptides than a food source is the ability to stir it into cold water.
The tradeoff is an opaquing process in manufacturing not listed on the label.
All the research Sarah has done into these processes has been enough to convince her to switch gears.
Stacy explains it's super difficult to look at this information and know how much she's come to love collagen in her coffee.
After researching and changing brands, she still feels good. So for her, there are more things to consider, including other additives.
Marine vs Bovine Collagen
Stacy explains that "Marine Collagen" is just another way to say collagen taken from fish. (1:03:46)
Sarah explains that you can use different source materials to make collagen supplements. The big difference is the little bit of a shift you'll see in amino acids.
Marine collagen typically uses fish scales. Marketers claim it has more glycine, but it depends on the exact source and varies from brand to brand.
- One major brand's marine collagen is 24.1% glycine, whereas their bovine hide collagen is 20.7%.
- Another major brand's marine collagen is 22.7% glycine, whereas their bovine hide collagen is 23.3%.
Sarah reminds listeners that there is no "rule" that marine collagen is way better. It is mostly up to your specific needs.
Sarah also cautions listeners that having an allergy to the source material can still cause a reaction to the supplement.
One reason to choose marine collagen is an allergy to beef or pork, but not to fish. And this is true the other way around as well.
Marine and bovine collagen are similar in terms of sustainability.
The Truth About Multi-Collagen Supplements
Multi-collagen supplements typically include several hydrolyzed collagens from various sources. This includes bovine or porcine hide, egg membrane collagen, hydrolyzed fish collagen, and bone broth protein.
Sarah explains that you're paying for all these fancy ingredients with these multi-collagen supplements that your body digests around 99% the same.
Scientific studies have not identified any special bioactive peptides in more expensive collagen hydrolysate ingredients found in multi-collagen supplements to justify the increased expense.
Because the body so readily digests collagen, your body mostly absorbs the constituent amino acids.
She adds that no science shows collagen from one source acts any different from collagen from another source when you consume it, with few exceptions when it comes to types.
Some whole food sources of collagen can contain added benefits. For example, type 2 collagen can also be rich in glucosamine chondroitin, a nutrient well-established to support joint health.
Sarah makes it a point to be clear that the benefit of these supplements is the additional molecules in those tissues and not the different types of collagen itself.
Importantly, there is no one-to-one correspondence between the type of collagen consumed and the type of collagen your body makes.
Bone Broth Protein
This protein comes from dehydrated bone broth.
Sarah cautions listeners to look if a label says that a bone broth protein has been hydrolyzed. This is just a sneaky way to say it went through that enzyme hydrolysis step.
Basically, they make bone broth and then do the industrial enzymes step to dissolve in cold water.
However, if the label says simply bone broth protein or bone broth collagen, you have the least processed option for a collagen supplement! Congratulations!
Digestibility Myths
Brands often market collagen hydrolysate and collagen peptides as easier to digest and absorb than gelatin or bone broth protein.
While this makes sense on the surface (they're predigested with enzymes after all), this is a myth.
When proteins have high compatibility with our digestive processes, they tend to be close to completely broken down. They are absorbed before reaching the large intestine.
Digestibility is measured by looking at the difference between the number of amino acids in the ingested protein versus the amount of amino acids recoverable from the "other" end.
Raw Collagen
It’s true that native (raw) collagen is insoluble and, therefore, not quite digestible by our pancreatic enzymes as some other protein sources.
- One rat study from the 1980s compared the digestibility (with or without suppressing stomach acid) of native collagen and gelatin compared to meat, with whole egg as the 100% digestible standard.
- After stomach acid suppression, native collagen was only 71% digestible; but with stomach acid added, its digestibility increased to 95%.
- On the other hand, gelatin was equally digestible with or without stomach acid, and its calculated true digestibility was 98.8%.
- For reference, the digestibility of meat in this study was 97.1%.
- Other studies (like this one) show similar results: unless we’re gnawing on raw chicken wings and taking huge doses of antacids, collagen and gelatin are highly digestible proteins.
- That means that collagen peptides do not possess a digestibility advantage over gelatin or bone broth protein.
Gelatin vs. Peptides
Sarah also states that there doesn’t seem to be a big difference in how gelatin versus collagen peptides stimulate collagen synthesis once consumed.
- In one study, healthy young men received a placebo, a supplement containing 15 grams of gelatin, a supplement containing 15 grams of hydrolyzed collagen, or a supplement containing 7.5 grams each of gelatin and hydrolyzed collagen.
- An hour after consuming the collagen, participants jumped rope for 6 minutes to stimulate endogenous collagen synthesis.
- Four hours later, researchers drew blood and looked for markers of collagen synthesis to measure.
- The study revealed no significant difference between the collagen-derived amino acids circulating in the blood between the three different collagen supplements.
- Although all showed results substantially higher than placebo.
- And, circulating procollagen was 20% higher after gelatin or hydrolyzed collagen compared to placebo.
- So, from a supporting-collagen-synthesis-in-our-bodies perspective, gelatin and hydrolyzed collagen perform equally well.
Question Listeners Should Ask
Stacy takes a second to go back and add that another reason someone might choose bovine vs. marine collagen is anyone trying to stay kosher. (1:12:06)
She also adds he the bone broth protein available through Paleovalley is beef and not pork.
Sarah encourages anyone wondering where the collagen they use comes from to email the brand and ask.
She expresses how underwhelmed she's been with FAQ lately. She also says these are not the type of questions you'll find just by poking around.
- Are there solvents, or other chemicals, used to wash the hides (or other source materials)? If so, which ones?
- Are the hides treated with acid or alkaline during any step, and if so, which ones?
- What agent neutralizes the product if treated with acid or alkaline?
- Are there carrier molecules or manufacturing aids used in the drying process, and if so, which ones?
- Is the finished product third-party tested for contaminants?
Sarah talks a little bit about third-party testing. And that's the type of transparency companies show. That they are ensuring every batch is at the same level of quality they are known for.
One recent ConsumerLab.com test of 14 popular collagen supplements contained high levels of the heavy metal cadmium.
Stacy shares that with the brand that she reached out to, the company owner went back to validate with his manufacturer.
She adds that companies often source their ingredients from elsewhere or off-label, and the answers to these questions aren't on any FAQ list.
Reading Labels & Icky Ingredients
Stacy encourages listeners always to read their labels. Even if you find one you like, and you buy it regularly, you need to check the label.
Both Stacy and Sarah have been surprised at brands changing their ingredients as of late.
Often brands won't even change their labels, so it can be very difficult to realize something is different until you start to feel crappy.
Stacy also explains that many brands market things as "protein powders," which means It's not pure collagen protein but many other additives.
Stacy knows this can be exhausting and frustrating. That's why she and Sarah spent months researching for this show and talking to brands.
It's also why they feel confident in partnering with Paleovalley on this topic because they know their intent and their brand decisions in the event they make a change.
Don't Be Afraid To Ask
Stacy encourages listeners when looking at brands to ask if they are committed to a certain type of decision for a reason, or would they be likely to change to save a little money?
She knows that the larger a brand gets, the more they have to find ways to cut costs. It's a capitalist market, and she's not shining any hate on that.
Stacy feels that as a consumer if you're putting something in your coffee every morning for your health, she doesn't want additives she doesn't want in her body.
Sarah revisits a list of common ingredients she and Stacy have cautioned listeners against in the past.
Stacy reminds listeners, and she is all about keeping it simple and helping your body just be the best that it can be.
She adds the last thing she wants to do is sell you on needing 47 different things to be well.
You can add just add collagen, bone broth protein, and gelatin to things in your home if what you want is just a workout beverage. You can do that yourself.
Where Stacy Has Landed With This
Stacy cannot let go of Collagen Peptides in her coffee. She says maybe it's something she'll try weaning herself off of, but for now, it's staying.
She has changed brands and but still uses Paleovalley elsewhere, like smoothies.
Stacy asked the questions mentioned earlier to a brand that listed clean ingredients for their peptide proteins that didn't have all the additives listed in many brands.
If you're interested in checking them out, visit this equipfoods.com link. Using "STACY" at checkout gets you 15% off!
Even though she isn't switching, Stacy does recommend listeners try Paleovalley's bone broth protein in their foods to see if they like it. She just can't envision her coffee without Collagen Peptides.
Sarah tries to make a pitch to Stacy. She says that the Paleovalley bone broth protein has very little flavor and was skeptical.
She was super surprised she couldn't taste it in her coffee at all. Sarah also says that because it's not as broken down as peptides, it does foam a little more.
With winter coming, she's getting back into the habit of a mug of homemade broth as well. She encourages listeners to put bone broth protein in a mug of broth.
Where Sarah Has Landed With This
Sarah completely switched to Paleovalley 100% Grass-fed Bone Broth Protein.
This is because it comes from slow-simmering 100% grass-fed beef bones in filtered water, just like she would at home.
Then it's gently powdered with no additives and never treated with chemicals or high-heat, and it's third-party tested for contaminants.
Sarah also states that she has not seen a higher-quality source of collagen on the market.
She adds Paleovalley Bone Broth Protein to her morning coffee.
Sarah does tell viewers it's better stirred in rather than blended since it tends to foam a lot if blended. She also adds it to soups, stews, stir-fries, and even baking.
It has very little flavor, so she says she can't taste it at all in my coffee. You can turn it into a warm cup of broth by mixing it into hot water and adding salt to taste.
There's also a huge advantage of consuming bone broth protein rather than homemade bone broth: concentration and consistency.
Incidentally, the most concentrated broths in the study were those made with beef marrow bones simmered for 72 hours. The addition of vinegar has a negligible effect on amino acid extraction.
These broths delivered close to parity amounts of collagen protein in a one-cup serving. Good news for our favorite traditional healing food!
On the other hand, bone broth protein is standardized and concentrated, so you know you're getting the right dose every time!
She still uses homemade bone broth for soups, stews, and other recipes that call for broth. But She chooses Paleovalley Bone Broth Protein for her daily collagen supplement.
How Much Collagen to Take
Stacy shares that she isn't really one for paying attention to how much collagen she consumes. So she asks Sarah, "How much is too much and does it count?" (1:37:27)
Sarah tells her that, yes, it does count.
Most studies showing benefit of collagen supplementation, whether gelatin or collagen hydrolysate, used doses between 10 and 20 grams daily.
However, you can consume quite a lot more than that without jeopardizing your diet's amino acid balance as a whole.
Collagen is an incomplete protein that is completely lacking in the essential amino acid tryptophan, so it has a PDCAAS of zero even though it's highly (98.8%) digestible.
Researchers have used iterative PDCAAS calculations to show that collagen peptides can make up to 36% of our dietary protein. This is while still ensuring they meet indispensable amino acid requirements.
That means that if you're aiming for 150 grams of protein daily, you can safely get a little over 50 grams of that from collagen! For reference, that's three heaping scoops of Paleovalley 100% Grass-Fed Bone Broth Protein.
Final Thoughts
Stacy also adds that paleovalley beef sticks are LEGIT! Her kids ate them immediately and then asked when she was ordering more. She highly recommends listeners grab them if they can!
Sarah adds that their turkey sticks are AIP too! And so good! And they have encapsulated organ meat that includes liver, heart, and kidney!
To sum up, Sarah and Stacy really recommend checking out Paleovalley and all their amazing products. You can follow this link to the website to automatically get the 15% off deal or use the coupon code "thewholeview15" at checkout.
Both Stacy and Sarah share that they share information with you very seriously and are nothing but open and honest.
Stacy reminds listeners that they are even more open and honest over on their Patreon channel, where you can hear even more of their unfiltered thoughts.
Big thanks to Paleovalley for sponsoring this amazing show. Thank you so much for listening, and we will see you next time!
Friday Nov 06, 2020
The Whole View, Episode 429: Lessons From A Storm
Friday Nov 06, 2020
Friday Nov 06, 2020
Welcome back to episode 429 of the Whole View. (0:27)
Stacy informs listeners that this show was supposed to be an information-dense show.
However, due to a three-day power outage in Sarah's area, she could not complete the research to do the planned topic a justice.
Stacy expresses how she's heard stories from so many others about experiencing record-breaking numbers of storms.
She is concerned about the increasing intensity of these storms and other instances of climate change.
She and Sarah both live on the east coast. But she talks about the concerns she's had for the record-breaking fires on the west coast this year.
Stacy wants to emphasize that even if you've not been impacted by inclement weather, it could happen.
She shares how her neighborhood lost power for six days earlier this year.
She and Sarah joke about how stressful that can be when you have a freezer full of organic grass-fed meat!
Navigating The Storm
Stacy suggests they talk about how Sarah managed without power. She hopes that it can help listeners develop their own strategies for dealing with a natural disaster.
Stacy also shares how helpful her gas generator has been.
She also suggests anyone with the means to get one should look into purchasing one for themselves.
Sarah shares that one of her biggest struggles was her compulsive love of planning ahead.
She shares that there are still many people who were affected by this storm are still without power.
Sarah expresses how concerned she is about the increasing severity and frequency of the storms she's seen due to climate change.
She also shares how fortunate she was compared to some.
Tips And Strategies Sarah Used
Her camping gear was something she's the most grateful for having.
Items like chargeable flashlights and a portable cookstove came in so handy. It allowed them to cook hot meals.
She also shares that her portable batteries were all thankfully fully charged when the power went out.
Once the cell tower was back up and functioning, they could still use their phones.
Sarah thinks back to when she was a kid, and the power went out.
She remembers how the only way to find anything out was by talking to neighbors. And they went back to that practice.
Sarah shares how it turned out to be a wonderful community experience she's very grateful for.
She jokes how impressed she was with the candle collection she didn't realize she had. She was surprised by how much she impulse buys candles and didn't know it.
Family Time
She was also grateful for the time she spent coming up with things to do as a family.
With spending so much time at home during the pandemic, they really tried to brainstorm new things they could do that really stand out.
She felt like having no power made her feel even more isolated.
So having "practiced" family time was helpful. They played a lot of board games by candlelight and spent a lot of time together in one room.
Her neighborhood really came together when it came to clearing debris in their yards as well as others'.
She is super grateful to live in such an amazing community.
Increasing Storms Due to Climate Change: Advice For The Future
Another thing that's been on Sarah's mind is what she wishes she had. For example, a generator jumped to the top of her list.
She expresses how losing so much food hurt her feelings.
Stacy shares that she and her family bought a cooler for a road trip she swears by.
It plugs into your car and has been very helpful as a portable mini-fridge. If you're interested in checking out the product, you can find it here.
Sarah shares living as far inland as they do, she's never experienced a storm this bad.
She feels that she had grown a little bit too comfortable and wasn't really prepared for an experience like they had.
The Impact of Climate Change
Sarah talks about a previous episode she and Stacy did about sustainability and Mother Earth. And how it impacted her frame of mind during this experience.
2020 has just been so many things one after another, and it caused her to put her blinders on a little bit.
The experience of losing power for so long helped her see that she might have had those blinders on a little bit too tightly.
It allowed her to focus on what she can do to help control her effect on the environment. 20:10
These things happen, and it feels frustrating not just for the experiences you had but also for how our country and the world treat our planet.
Stacy references the practice of showering daily. how there are organisms on us that are actually good for us and don't need to be removed every day.
Even though we can't always control our culture, she asks why we have to put everything we buy in plastic.
For example, what is the point of putting a banana in a Styrofoam container and then wrapping it in plastic when the fruit itself comes in its own natural container?
What We Can Do To Help Climate Change
It's not just about you switching from plastic to renewable sources but changing our mindsets and habits.
Stacy digresses a moment to say that if you're still using disposable face masks for Covid-19 protection, she highly recommends switching to cotton ones.
Sarah says that not only is it better for the environment, but multiple layers of cotton is actually better for you and your health.
Sarah also takes a minute to shout out to her mother, who has done wonders for making homemade masks for her family.
She encourages listeners to look into buying masks from independent sellers, such as those on Etsy.
It supports people trying to make a living through this pandemic, and supporting small businesses is always a great practice.
Final Thoughts
Stacy hopes that this episode has helped listeners think about disaster plans that could help prepare them.
She says something as simple as a car hitting a telephone pole can cause you to be without power for any length of time.
It can happen anytime, anywhere. Tips like camping gear and other things are great ways to stay prepared.
Stacy reminds listeners that thinking ahead is crucial. When something happens, a lot of people have the same ideas, such as going out to get a generator or a propane take.
This means that when you need something, it might not be available to you, and you're forced to go without.
Sarah says that by the time they were to the point of considering getting a propane tank, there were none left. The same thing happened with bags of ice to preserve some of their perishables.
She explains that having icepacks already in the freezer, they could have something to put in the cooler to keep things like medication that needs to be refrigerator cool.
Sarah also shares that there were many complications that she hopes she won't have to deal with next time something like this happens— for example, going to a restaurant for dinner due to not having the power to make their own.
Stacy suggest making a list of the things you can prepare for, as well as the thing you feel like you can potentially make changes to your impact on climate change.
Stacy thanks listeners for joining them in this episode to catch up.
She also assures the audience that they have a spectacular show lined up that Sarah needs just a little more time to research.
Thank you so much for listening and join us next time!
Friday Oct 30, 2020
The Whole View, Episode 428: Quarantine Holidays
Friday Oct 30, 2020
Friday Oct 30, 2020
The Whole View, Episode 428: Quarantine Holidays
Welcome back to episode 427 of the Whole View. (0:30)
Stacy welcomes everyone to the holiday season. And reminds us that the holidays may look a little different this year.
She goes on to say that this top has been at the top of her family's mind.
She wanted to make sure that they share with listeners some of the ideas they're talking about for this quarantine holiday season.
Stacy reminds listeners that everything in life is all about mindset. If you approach this as an opportunity for new traditions to carry forward, it can keep the holidays' magic from being completely squelched.
She jokes one way to do this is to start celebrating sooner and shares she plans to put her tree up next week!
She shares she is looking at this as an opportunity to add to traditions her family already has instead of focusing on what she may be missing out on.
Stacy then reminds us that we're definitely not going to feel good about it if we go in with a negative mindset.
Sarah loves the idea of using this as an excuse to extend the festivities (at home).
She shares a story of a neighbor who has Halloween decorations of skeletons dressed up as pirates in their front yard. But for eight days, she was convinced these skeletons were dressed up as Santa-elves.
She has now decided that blending Halloween and Christmas decorations is the most brilliant idea ever.
Stacy takes a moment to make a shout out to anyone listening in from Canada and hopes that you had an amazing Thanksgiving.
She apologizes for the off timing, seeing as both she and Sarah celebrate in the US.
Butcher Box
Stacy takes a minute before jumping into this week's topic to make listeners aware that Butcher Box is offering a free turkey this year.
She lets listeners know that they are not sponsoring this show. But she feels it's such a great deal she wants the audience to know out it.
If you sign up before November 15th, you can add a 10-14 lb, free-range turkey to your box.
You can visit Butcher Box for more info!
Stacy and Sarah have both taken advantage of many different grocery box services, such as Thrive Market and Hungry Harvest.
Stacy adds that it's a great way to limit exposure within our communities as we continue to see increasing levels of Covid cases (which is higher than it's ever been).
Sarah warns listeners that this means is the "height" of the pandemic hasn't actually happened yet.
Stacy thanks Sarah for that dark moment.
Stacy adds that just because we are all "over it," it doesn't mean the danger is over.
She confides that she is very concerned for everyone's loved ones going into this winter gathering season.
Stacy encourages listeners to review and follow the CDC recommended guidelines as they plan their holiday festivities. And to pay attention to any additional guidelines in their specific areas.
She also reminds the audience that she and Sarah are not experts. They are merely sharing what they and their families have decided to do, based on the guidelines that apply.
Halloween: Quarantine Holidays
Sarah takes a moment to say how the traditions we're used to doing, like costume and office parties, aren't very safe this year. (10:53)
So she feels it's important to talk about what we can still celebrate.
Stacy shares that Halloween is her favorite holiday. And she admits that they have done very little to celebrate this year because she's been a little upset "normal Halloween" isn't happening.
Every year, she holds a costume party, which is how she's met a lot of fellow paleo-people and made a lot of great friendships and connections.
Stacy's Alternatives
Not having this tradition this year left Stacy a little heartbroken. (12:50)
But after a little research, she decided that this year, their tradition would be working through a "Halloween Movie Watchlist" with her boys, now that they're old enough.
Stacy assures Sarah that not all of the movies are super-scary-horror movies. And that there are many "campy" and fun alternatives.
She also jokes that there are some traditional horror films on that list that she will not be watching, leaving Matt and her oldest son to check off the list for them.
Stacy also shares that she will be starting "You've Been Boo'd" today now that she's fully prepared for which neighbors she's decided to "Boo."
Sarah shares a similar experience when he first moved into her house, where someone left a treat on her doorstep, rang the doorbell, and ran away.
Stacy explains to listeners that it's a pay-it-forward game and is a fun, low-contact way to interact with others.
She also talks about holding a Halloween Scavenger Hunt or a Candy Hunt to get the kids outside and moving around.
She also recommends checking out virtual alternatives for parties and contests.
Stacy also mentions that you very well may love a new idea you try out and want to continue it in future years as well.
You can refer to Stacy's post for more ideas for alternative Halloween activities.
Staying on Track During the Quarantine Holidays
Stacy mentions that as we get closer to November, that's where we start to move away from the "fun for the kids" holidays and into gathering seasons with Thanksgiving and Christmas. (21:49)
She adds that this is when we're going to be drawn comfort food while in quarantine.
It becomes even harder to not give in to all that comfort food when we're not feeling our best or getting enough sleep.
Stacy adds that making healthier choices is easier this year since there won't be as much pressure from family or work parties.
If you don't make it or buy it, it's not in your house.
Stacy suggests that whatever it is you want this year, come up with the plan now.
You don't need to wait until New Year to make a resolution. And that you can decide what your holiday season will look like this year.
Stacy shares that her mental health is very tied to physical activity, and that is why she started going on her daily walk.
Her other workout methods weren't doing enough for her. Plus, autumn is her favorite month!
So she decided to go out and find new paths through the neighborhood she doesn't normally go down.
Sarah shares that she also walks for about an hour every morning, rain, or shine.
She shares the secret to this habit is her high-energy dog is only well-behaved if she gets that long walk every morning.
Sarah also has realized some of the inclement weather walks she's been on this summer have been (surprisingly) her most fun walks.
The Importance of Mental Health
Stacy tells us that sometimes self-love doesn't feel great in what we're telling ourselves we need to do, but we feel so much better after. (32:14)
For Stacy, physical activity is definitely an act of self-care and self-love because she feels so much better after.
She adds getting more sleep and giving herself a break to her acts of self-care list.
Stacy reminds listeners that beating yourself up when your to-do list starts to slide. Telling yourself negative things isn't helping anything.
It's important to remember this going into this holiday season because it is statistically one of the worst mental-health seasons.
Adding the added stress of a global pandemic isn't doing to make anything any easier.
She shares a quote that's stuck with her:
"Whoever needs to hear this right now, you're staying home, and self-isolating might have saved a life. You don't know that, and you can't point to it, but you are worth congratulating yourself for making that sacrifice for others."
Stacy reminds you that even when something goes unplanned, to give yourself a break and move forward.
Practicing Gratitude
Stacy also admits, thanks to Sarah, she's gotten back into gratitude. She jokes that she refuses to call it meditation, however.
Sarah shares that her almost-eleven-year-old is the one that struggles the most with the physical isolation of Coronavirus.
They have worked really hard to schedule video calls and such to try and help with feeling connected.
Her daughter is also very empathetic towards what's going on in the world and with others.
Sarah shared they often practice gratitude to help alleviate some of the stress the pandemic causes.
She cites equal-footed boding with their new puppy is one highlight of being stuck at home.
She goes on to say that this doesn't mean they don't get frustrated. It's all about acknowledging the challenges and that we're not alone in facing them.
Connecting Virtually
Stacy points out that we do a lot of connecting through social media and phone calls. But that's not really the same as a face-to-face connection. (41:20)
She reminds us that as we go into this quarantine holiday season, we need to get better at continuing to connect with others without the aspect of physical touch fully.
Stacy says that it's going to be different from the first few months we were doing this because our body and minds are tired.
We have to make calculated and intentional decisions for how we make those connections with others.
Sarah's Quarantine Holidays
Sarah's Quarantine Holiday Plans
Stacy hands it over to Sarah to share what she's planning for her holidays. (42:43)
Sarah's family decided to celebrate Canadian Thanksgiving this year. They are considering celebrating both this year.
She loves that the holiday revolves around spending time and being thankful. It doesn't have a lot of the stress associated with other holidays.
Plus, she loves cooking.
She shares that they had a freezer malfunction, which caused their turkey to thaw.
So they decided to celebrate with all their Canadian relatives this year and eat the now-thawed turkey.
Sarah also tells the audience that her mother has been doing these "Zoom dinner parties" where they cook the same meal and then eat together over Zoom each week.
She shares that due to most of her family still being in Canada, they've gotten pretty used to the separation over the last 15 years.
Sarah has loved how much time they've been able to spend virtually with her family long-distance. And they plan to continue doing so in the future as well.
Stacy expresses how much she loves the idea of making the same meal and have a "dinner party" over a video call.
Stacy's Quarantine Holidays
This Thanksgiving is Stacy's mother's 60th birthday. And that for her father's 60th, the family had gone on a European cruise.
So her mother was hoping for a celebration that was also a big deal.
Stacy still wants to do something special for her mother, since her big deal party won't be happening as she'd hoped.
Stacy lives near a bunch of state parks where you can rent cabins.
They're planning to have each family rent their own, cook Thanksgiving dinner, and then figure out a way to be together outside to celebrate the quarantine holidays.
She lets the audience know that they are keeping an eye on the situation and the CDC guidelines.
They are also playing with ideas of isolating beforehand and planning the smartest way to be together.
She also expresses that it's all up in the air and may not happen the way they want it to at all.
Stacy circles back to how important it is to be kind to yourself. If your intuition is telling you something isn't right, listen to your gut.
She also says she's constantly thinking of the worst-case scenario if one of them catches it at a store. And who they could potentially spread it to.
Stacy reminds the audience that you have to do the best with what you know.
Covid Reminders for the Quarantine Holidays
Sarah shares that she knows people who have had everyone tested before a gathering. They are also self-isolating before hand.
She also reminds listeners of proper masks to buy and wear. And best practices outside of masks that we should all be doing.
Sarah also explains that there is an ebb and flow to covid cases. Some days consistently show more cases due to when people go in for testing.
She says not to just look at today's numbers. But to look at the seven-day reports and compare those numbers to get an accurate view.
Stacy reiterates how important it is to be safe when forming a "pod."
And that infection can happen when we're not expecting it.
She says that she thinks people are learning since we've been doing this for a while.
But she does underline that it's important to plan to set yourself up for success and safety.
Stacy tells listeners that to have successful quarantine holidays, you will have to think outside the box, keep it virtual, and/or keep it small.
She also expresses how much she likes the idea of small gatherings for quarantine holidays because of their intimacy.
Stacy believes the most important thing is to keep an open and positive mindset. And that creating new fun traditions isn't necessarily a bad thing.
New Year's in Quarantine
Stacy expresses how fed up she is with the idea of gaining the "quarantine 15." (1:02:01)
Sarah reminds readers of a prior episode, where they talked about how damaging the stigma of being overweight is to mental health.
She says to expect so much media attention, posts, and stories about the
"Quarantine 15" and that all it does is add to the shame and guilt and feelings of inadequacy.
None of us are living our "normal" lives, and that is reflected in our bodies.
Sarah says that she refuses to allow someone else's perception of how she should be managing her life during a pandemic to make her feel shame about her body. That is not okay.
She will not be trying to lose the quarantine 15 after the quarantine holidays.
When it comes to achieving a healthy weight that centers on healthy choices, Sarah recommends habit resolutions are far more effective for success.
They also allow us to have a positive, self-care mindset. It always allows us the grace to figure out the give-and-take.
Final Thoughts
Stacy also warns against fake detoxes.
Stacy shares that one of her resolutions is to get more sleep. She also plans to be more active and work on other habits she'd like to improve.
She also reminds listeners that the clock strikes midnight in 2021 is not a miracle time.
She recommends not thinking all the problems associated with the global pandemic will magically end next year.
2021 will most likely be off to a rough start, and attributing everything bad to 2020 is just setting up for disappointment.
Sarah talks more about the pitfalls of resolutions that may result in biting off more than we can true.
She encourages thinking about manageable steps and progression and making sure we're setting ourselves up for success.
Sarah also says it's important to focus on being able to do the best we can in the situation we're in and give ourselves the grace to not be perfect.
There is not going to be such a thing as perfect for the holidays- this year or next year.
Stacy thanks listeners for sticking with them through 2020.
She hopes that she and Sarah have helped set you on a positive personal path to approach each of the major quarantine holidays coming up.
Stacy invites you to pop over to Patreon for their episode recap and their unfiltered thoughts.
She also reminds listeners of the Butcher Box deal for a free turkey to kick off your quarantine holidays.
Stacy thanks listeners for their support and love!
Thank you for listening!
Friday Oct 23, 2020
Episode 427: The Link Between IBS and Osteoporosis
Friday Oct 23, 2020
Friday Oct 23, 2020
The Whole View, Episode 427: The Link Between IBS and Osteoporosis
Welcome back to episode 427 of the Whole View. (0:34)
Stacy shares that she's the one who actually requested this topic.
Stacy says she has many people in her life with gut-related issues.
Yet she doesn't really know the difference between IBS, IBD, Crohn's, and Colitis.
She's not sure how she's gotten to this point. But she does know she needs to take a step forward in her knowledge base.
Stacy and Sarah talk about gut health on this show because of how important it is.
And just like the universe, the knowledge on this is ever-expanding.
Stacy believes that this topic is foundational to understanding gut health.
Sarah shares she's been researching the gut microbiome for over six years.
When she decided to write a book about it, she thought it would be the same amount of information as in her other books.
However, she's found that it changed her perspective on literally everything she and Stacy talk about.
Sarah thinks she's finally at a place in her research where she finally has a handle on the vast amount of research there is out there.
Listener Question Regarding Osteoporosis
Sarah dives in with a listener question. (5:05)
"Sarah and Stacy- I am so inspired by your podcast. My husband and I have been listening for years. We binged them all initially, and now listen weekly while preparing dinners together. We have benefited greatly from your advice and recommended products. I have Sarah’s Paleo Approach and sleep books, we use our Joovv everyday, I switched us all to safer Beautycounter products from Stacy about two years ago. So thank you for making such a positive difference in our lives!
My mother was just diagnosed with full blown osteoporosis, notably in her right femur bone. Her bone test four years ago was healthy. My question is whether her struggles with IBS and gut health might have played a role in her diagnosis, and what could she do now to improve it?"
Stacy jokes about how much she loves nice, positive, complimentary questions.
She suggests that before they get into answering the question directly, they look at the root cause.
There is a reason that osteoporosis exists, and it's something they've discussed on previous shows, as well as nutrient deficiencies.
This inevitably leads to IBS and other issues, and how that plays into nutrient deficiencies.
Stacy suggests they back and talk a bit about those other gut-related issues first.
Sarah agrees that explaining the issue is a lot like a spiderweb.
What Are The Differences?
Sarah goes back to Stacy's questions at the beginning of the show, regarding the differences between IBS, IBD, Crohn's, and ulcerative colitis. (7:53)
IBD stands for Inflammatory Bowel Disease, while IBS stands for Irritable Bowel Syndrome.
Crohn's and ulcerative colitis are included under IBD.
What separates them is which part of the bowel is impacted by the autoimmune diseases.
Celiac disease is not characterized as an IBD due to its link with gluten as a trigger but is an autoimmune disease that causes inflammation in the bowel.
Sarah goes on to explain that IBS is a diagnosis of exclusion. It's the label given once all other bowel issues are tested for and ruled out.
Sarah expresses how frustrating IBS can be because it's such a catch-all.
You go in with an irritable gut, and when you test negative for all the things they can test for, they go, "congratulations, you have an irritable gut.
Sarah shares her personal story of getting diagnosed with IBS-C.
It can be classified as diarrhea-predominant (IBS-D), constipation-predominant (IBS-C), with alternating stool pattern (IBS-A). People can experience:
- Abdominal pain, cramping, or discomfort
- Gastrointestinal: change in bowel habits, constipation, diarrhea, inability to empty bowels, indigestion, nausea, passing excessive amounts of gas, or urgent need to defecate
- Also common: anxiety, depression, discomfort, loss of appetite, or symptoms alleviated by defecation
Stacy asks Sarah whether the depression she spoke of could be caused directly by gut health issues or as a side effect of the symptoms' discomfort.
Sarah shares some of the research that emerged in recent years that points to possible causes.
Possible Causes of IBS
IBS might not be just one thing, but possibly a bunch of different things that all get a diagnosis of exclusion label. (16:40)
Sarah goes on to explain that the research in the last 10 years has pointed to two main possible causes that are probably closely related.
And are also a probable link to IBS and other health issues, including mental health.
Food Intolerance
Sarah says one of the most common factors causing IBS patients' symptoms is a food intolerance, with some studies reporting it in up to 89% of their patients.
Patients with IBS understand that specific types of food trigger their symptoms: usually.
These include legumes, vegetables, lactose-containing foods, fatty foods, stone fruits, and artificial sweeteners.
This includes food allergies and is studied via blood tests and trial and error removal.
Another way this is often studied and combated is by putting people on low FODMAP and gluten-free diets, which have shown greater even results.
Stacy takes a moment to underline the fact that there are medications out there that don't even have the 70% improvement rate that these dietary changes do.
Stacy wonders how many doctors are prescribing low FODMAP diets.
Sarah shares that she doesn't have those numbers, but she can say no one talked diet with her through her IBS experience.
Stacy shares when you struggle with these symptoms for so long, you don't really know what "normal" is.
Often, doctors aren't given information and description that would prove helpful because nothing is out of the ordinary to the patient.
Sarah explains that the issue here is that IBS is kind of a useless diagnosis because there are so many shades of it. 24:57
Sarah thinks that one of the things adding to this percentage of success is that many people who see improvement by going on a low FODMAP diet have never tried changing their diets before that point.
She said that the reason so many people might be responding to a FODMAP diet is that they're eliminating wheat from their diets.
FODMAP intolerance is most typically caused by gut dysbiosis, which co-occurs (chicken vs egg) with stress, poor digestion, leaky gut.
Gut Dysbiosis
This growing body of literature shows that with IBS, there is a loss of bacterial diversity, the establishment of problematic and opportunistic pathogens-like species in the gut, a lack of probiotic species, and many other things we know are associated with health conditions in general. (26:24)
That kind of imbalance in the microbial community in the gut by itself can drive IBS symptoms but can also explain the reactions we see in dietary interventions.
About 60% of the inputs that determine what bacteria are growing in our digestive tract is diet.
And the other 40% is lifestyle, exposures (environmental toxins, supplements, drugs, hormones), stress, sleep, etc.
Sarah explains that the gut microbiome's composition can shift dramatically in just a few days or weeks, depending on what the "starting microbiome" looks like.
What happens in the gut microbiome when diet changes are made is it's finding a new equilibrium.
This eventually reaches stability in about six months.
Unknown vitamin deficiencies (such as Vitamin D), lifestyle factors, and heavy metal or pesticide exposure are also known to drive gut dysbiosis.
Sarah explains that this means you might have a gut-bacterial-profile that produces a lot more gas when you consume gluten or a FODMAP-rich food.
Sarah sums up that FODMAP intolerance is basically a measurement of gut dysbiosis.
The Unrealized Impact
Stacy shares how she's recently been seeing a lot of people talk about bloating as being "normal" right now. (30:38)
She believes that just because it's common doesn't mean it's normal.
And that seeing 75% of people having symptom reduction just from going gluten-free is brain exploding results.
Stacy thinks that there's a vast majority of people who aren't talking about it with their doctors, nor are they seeking out functional medicine practitioners and wholistic nutritionists to help.
Most people who are doing that are kind of already making dietary changes.
Gut Dysbiosis As An Indicator
Stacy tries to wrap her brain around how many people could be living happier lives, healthier lives, just by making this change. (32:18)
She explains that that's the really important part, and gets us back to the question at hand because it isn't just about discomfort.
This really can cause, especially long-term, serious health problems.
Sarah explains that though it's not the only indicator, you're not going to experience IBS if you have a completely healthy gut microbiome. It's just not something that happens.
The research actually links gut dysbiosis with every chronic illness.
It's easy to think of it in terms of GI issues but is, in fact, linked to diabetes, obesity, cardiovascular disease, cancer, mental health disorders, autoimmune diseases, asthma, and osteoporosis.
Sarah also explains that it's linked in a couple of different ways.
Gut bacteria are very important modulators of our immune function and control how our immune system responds to stimuli. Gut bacteria also controls our gut-barrier.
Sarah also goes into the connection between leaky gut and the gut microbiome.
This is because the microbiome is controlling how leaky the gut barrier is. So to fix one, you need to fix the other.
Gut Microbiome and Osteoporosis
If your gut barrier is not working properly, you are not absorbing nutrients properly, such as calcium. (34:41)
Sarah explains that even after we're done growing, our bones are being constantly broken down and built back up.
This is done in equilibrium, and it's what gives us bone structure.
We lose that balance as we age, but also through nutritional and lifestyle imbalances.
Sarah also explains the more diversity you have in your gut, the more density you have.
The less bone density you have, the greater your chance of having and/or developing osteoporosis.
The Question of Obesity
Fixing IBS
Sarah takes a few minutes to run through a quick recap of information covered in previous shows due to these topics' tendency to overlap.
She also goes over a few action-points covered in her Gut Guidebook.
Sarah notes that low-FODMAPS can make dysbiosis worse, even if it improves symptoms, which is why she personally doesn't recommend this diet.
She reminds listeners that more people responded to gluten-free in IBS studies than low-FODMAP. And that wheat is eliminated on low-FODMAP diets as well.
But many gut-microbiome-beneficial foods that might not be contributing to IBS symptoms are cut out as well, putting you at a disadvantage.
Stacy and Sarah discuss the benefits of low-FODMAP diets as a temporary treatment.
Notable Episodes for More Information
A high variety of veggies, fruit, mushrooms, nuts, and seeds are very important to a healthy gut microbiome.
If anything increases symptoms, be sure to back off of it and add it back in gradually.
Try cooked veggies, purees, smoothies for IBS-D, and try raw salads for IBS-C symptoms.
This is something Stacy and Sarah have covered in many other episodes:
Stacy and Sarah discussed the benefits of increasing fish intake and/or take fish oil in Episode 415: Fish oil, Healthy or not? And the importance of hydration in Episode 406: Got Water?
In Episode 414: Best Cooking Fats for Gut Health, Sarah and Stacy talked about EVOO as go-to fat.
Probiotic foods (sauerkraut, kombucha, kefir), discussed in Episode 329: The Link Between Carb Intolerance & Gut Health, are also great avenues to explore.
Sarah reminds listeners to get enough sleep and do so on a consistent schedule.
Manage stress is also important, as discussed in Episode 397: Practical Tips for the Sleep Stress Cycle.
Sarah also recommends increasing activity (but avoid overtraining), especially walking.
She explains that microorganisms operate on a cycle, so the best practice is to eat distinct meals, with 12-14 hours fast overnight.
What About Milk and Dairy?
Stacy jokes that what Sarah is really saying is we can solve many of these issues by drinking large glasses of fortified cows milk.
She reminds listeners, however, many milk-based products in stores have a lot of additives.
She goes on to say that veggies are not only adding the nutrition you need, but also fiber, antioxidants, and many of the anti-inflammatory properties the body needs.
Stacy tells the audience that that's why milk isn't on their list, but is commonly associated with other lists regarding bone health and osteoporosis.
Sarah jokes about dropping some mind blowing science on us.
She tells us that studies show the strongest dietary factor contributing to healthy bone is fruit and vegetable intact. And that it's much strong than results from dairy intake.
How Fruits and Vegetables Help
Sarah cites that the calcium in fruits and vegetables are actually easier for our bodies to absorb:
"Not only do fruits, vegetables, nuts, seeds, and seafood contain substantial amounts of calcium, but there is scientific evidence that we absorb more calcium from cruciferous vegetables (like kale) than we do from dairy."
Cruciferous vegetables (like kale, cabbage, broccoli, collard greens, and turnip greens) may be the best source of dietary calcium.
Several studies show that fruit and vegetable intake correlates much more strongly with bone health than dairy intake.
The scientific evidence is mixed on dairy and bone health.
Some studies indicating that higher dairy consumption may increase the risk of fractures and osteoporosis.
Sarah attributes this to the critical role the gut microbiome plays throughout our entire body,
Yes, to prevent osteoporosis and look after your bones, eat your veggies!
Bone Health Nutrients
There’s at least twenty micronutrients that are essential for bone health.
Bone is composed of a mixture of minerals (calcium, phosphorous, magnesium, sodium and potassium, mainly) deposited around a protein matrix that acts as a scaffold.
It’s the combination of inorganic (minerals) and organic (protein) materials that provide bone with both strength and flexibility.
About 65% of bone tissue is minerals, chiefly calcium and phosphorous.
The remaining 35% a protein matrix, 90 to 95% of which is type I collagen.
Once fully grown, bones are constantly being remodeled at an equilibrium that decreases as we age.
As bone density drops, we see the development of osteoporosis.
Sarah also tells listeners that maintaining insulin sensitivity is key to regulating bone remodeling.
Bone Health and Osteoporosis
- The major protein in bone is collagen. Vitamin C, copper and zinc are essential for collagen formation
- Calcium, phosphorus, magnesium, potassium
- Fat-soluble vitamins (A, D, and K2 in particular) are essential regulators in bone mineralization.
- vitamin D status influences calcium absorption. So, testing to make sure your serum vitamin D levels are in the functional range (50 to 70 ng/mL is probably optimal) and supplementing accordingly is essential.
Veggies for the win!
Final Thoughts
Stacy returns to the listener's question from the beginning of the show about whether or not a struggle with IBS could later develop osteoporosis. (1:09:02)
She says, looking back at all the science, the answer is yes.
Stacy suggests she now follow protocol for improving gut health.
She also says to be mindful of short-term FODMAP diet. And potentially conferring with a holistic approach.
Stacy explains that when you're experiencing health issues with a certain part of your body, one of the best things you can do is consume animal parts of that body.
For example, bone broth contains many of the nutrients needed to support bone.
Stacy recommends replacing soup and stew recipes that call for vegetable broth with bone broth.
If you're interested in learning more about bone broth, check out Episode 313.
Stacy says one of the most important things to take away from this episode is nourishing your bones with the nutrients you need.
Stacy thanks listeners for spending this time with them.
She reminds us that there a show on collagen on the docket (as soon as Sarah can get her head wrapped around the science).
If you have follow-up questions on anything covered in this episode, Stacy and Sarah invite you to reach out in any way.
Stacy adds that Patreon is the fastest and easiest way to reach them.
So if you haven't joined the Patreon family yet, be sure to pop on over. Check out the bonus content while you're there!
Thanks so much for listening!
Friday Oct 16, 2020
Episode 426: Updates and News From Us!
Friday Oct 16, 2020
Friday Oct 16, 2020
The Whole View, Episode 426: Updates and News From Us!
Stacy tells us due to the density of the last few episodes, this time, she and Sarah are going to take a step back, catch up, and give updates after those super wonderful, super long, super informative last few podcasts.
Sarah found that pulling the research together for last week's Covid-19 show and summarizing it was emotionally draining.
And she's sure it was pretty draining to listen to as well since there weren't very many rays of sunshine in it.
Sarah and Stacy decided to do an updates and check-in style show where they have an opportunity to talk about all the little things that are hard to fit into the bigger meaty topic.
Sarah decides to start things off by sharing a bit of feedback on some of the more recent shows.
Stacy jokes that she's shocked Sarah wants to share positive feedback, saying it's something they never do!
Feedback on Episode #424
But she wants to remind listeners (and herself) that it's super important to be aware of and listen to the positive feedback you get in life.
So many times, we focus on the negative things that we hear or think about ourselves. It's important to support and encourage ourselves.
Stacy does remind the audience that while she and Sarah love the positive feedback, it doesn't drive the show topics.
When fans of the show reach out with comments and/or engage with others about the show, it means the world. And encourages her (and Sarah) to continue to do the work that they do.
Stacy takes a moment to thank everyone and reminds us all that it's okay to take a moment to feel good abound yourself.
Sarah segues into sharing this comment:
Sophia says,
"This is not an inquiry, more of a comment for show #424. I love love love episodes like this one. I easily eat 30+ various fruit and vegetables a week. The produce bill is very high and we have little to no waste, we eat and use all the vegetables! My main comment is don't forget the sea vegetables like seaweed! I love tossing kombu, arame or wakame into soups and stews. I'll use sushi wrap nori like in a lettuce wrap around stir fried zucchinis and baked fish. My husband is not as much of a fan of seaweed as I am but i still find ways to add it to my food after meal prep. Thanks again for your show, I've been listening for years and still love and appreciate every show."
More Thoughts on Fruits and Vegetables
Stacy comments that she's sure there are hundreds of vegetables that were missed in that show.
She agrees that the category of sea-vegetables is such a good one. And she loves to add them as a sea-salt to a lot of her foods.
One of Sarah's staples at her house is every flavor of sea-snacks. For her, Seaweed is a "I feel like something salty" go-to snack in her pantry.
She adds that the great thing about that episode is that they could miss a ton of easy-to-find fruits and vegetables.
And yet they were still able to list 75-80 different kinds by the end.
She also shares how wonderful it was to see that the intended message of "it's okay, you got this, it's not that scary" is what people go out of it.
Stacy shares she also received a lot of comments from people who were similar to her: they were scared by that number at first but then went back and realized they were closer than they originally thought.
Stacy mentions also seeing a lot from people who don't have a ton of time, or they're overwhelmed with picky-eaters, or they're not sure where to start.
She mentions a recent blog post where she outlined every dinner her family ate over 2 weeks and included links to recipes.
This alone got her family up to around 26 for those two weeks, not including breakfast, lunch, or snacks.
Both Sarah and Stacy thank Sophia for adding yet another thing to the ever0-growing list of things people can do to add a number onto that list.
Feedback on Episode #421
Ashley says,
"I just wanted to write and say thank you for using they/them pronouns so easily when talking about Dr. Lindo Bacon on your most recent episode. I have a transgender child and it means so much to me to hear how inclusive your speech was. You ladies are simply amazing all around. Thank you for everything you do!"
More Thoughts on Pronouns
Stacy shares that this is very kind for Ashley to say, but she feels that it needs to be expected.
When Sarah did the research and found Dr. Lindo Bacon, it was something Sarah was very passionate about. And it mattered to Stacy how important it was to Sarah.
Stacy feels that that is the intent of the show; to care about the health and wellness of everyone. And if they're not respectful of certain groups of people, how can they expect that group to be well.
Sarah explains while doing her research, she noted that Dr. Lindo Bacon listed their pronouns as "they/them/their" in their "about" page.
She made sure to note it on her and Stacy's outlines because respect and listening to others is something they talk a lot about in this show.
Sarah feels that using the pronouns another person uses to identify themselves is a basic show of respect.
To be gender-aware and inclusive is a really important thing to do in our society today.
Sarah also shares she works hard to pass that respect onto her children, so they understand just because something is more common doesn't mean that it's the only thing that's normal.
Stacy also reminds us that if we do make a mistake and use the wrong word, it's okay. It's okay to be corrected, apologize, and learn.
We don't always realize when we're making assumptions. It doesn't make us bad people.
Feedback on Episode #419
In this episode, Stacy and Sarah talked about how corn is a gut superfood.
Stacy expresses how touched she is at hearing this! Thank you, Donna!
Checking In With Sarah's Updates
Stacy checks in with Sarah. Sarah comments that the overall theme for 2020 seems to require pretty continuous adaptation.
She adds that rolling with the punches, for her, is easier some days than it is others.
Her puppy is now at the age where she can hang out and doesn't need undivided attention all waking hours, allowing Sarah to dig into bigger projects.
The reason Sarah does things like this podcast is because her brain is happiest when she's feeding it with information and research.
The Coronavirus Pandemic ended up putting a major pause on Sarah's book about the gut microbiome.
She decided to put everything into two ebooks: The Gut Health Guidebook and The Gut Health Cookbook.
She didn't want everyone to have to wait for this long-format information, so she dropped everything to reorganize the project.
Now, she's working on wrapping up the last few topics and developing a new plan for publication.
Sarah is also preparing the next AIP lecture series on January 18th, 2021.
The cart is now open, and there will be Early Bird Pricing until November 1st, 2020.
The plan currently is to teach one session next year.
Sarah is also offering diversity and inclusion scholarships this year. Information on those scholarships can be found right on the main landing page for the course.
Stacy thanks Sarah for taking what they talk about and implementing change.
Sarah jokes that she's a huge planner and how 2020 made it very hard to follow her planned-out trajectory.
It feels good to get back to where she started the year off and get the information out there on the gut microbiome.
Checking In With Stacy's Updates
Stacy touches on the Covid updates from last week and how that's impacted her emotionally.
She is still home with the kids, and that it doesn't look like they'll be going back to school any time soon.
She jokes that she's flip-flopped roles with Matt, who used to be a stay-at-home dad for much of her boys younger years.
Stacy also works full-time from home while acting as a virtual teacher, so she has a lot of roles she's juggling.
She says she is still adjusting to all the changes and feels like she's resisting a bit.
Sarah adds that we all miss "normal," but we can't put everything on hold. She assures Stacy she's not resisting change- there's just a lot to adapt to, and it takes time.
Stacy updates listeners on her foster situation.
She says taking on the training process and the paperwork to become foster parents, then bringing a child into the home for about three months, and the process of someone you've become attached to leaving your home is all are huge changes on their own.
Then to add in the family dynamic changes of Matt working and her staying home and a global pandemic, Stacy has undergone a lot of change in 2020.
Stacy shares that the child they've been fostering for several months is no longer with the family. They said goodbye several weeks ago.
Stacy explains that she and her family took some time after to get back.
Through her first foster experience, she learned not to focus so much on just the foster child and his/her acclamation.
She realizes she missed the critical element of spending time with all the kids one-on-one time like she used to. And that she needs to get better at balancing that going forward.
Stacy shares that this was a life-changing experience for her. And that was what she was looking to get out of being a foster parent.
She wants to help more children and help her own children understand the privilege, security, and privilege they all share is special and a gift that needs to be treasured.
A lot of Stacy's time over the last month has been dedicated to processing.
Stacy shares that she feels good about everything that's been happening, but it's not been easy.
Stacy also shares an update on the safer cosmetics bills in California that have been put into action.
California is changing the trajectory of beauty products in the US!
Stacy also explains the role she and Beautycounter played in helping this change come to fruition.
She thanks all those who supported her throughout this journey and helping her bring healthy change to the next generation using beauty products.
Beautycounter's mission is to provide clean and safer beauty products to consumers.
Final Thoughts
Sarah thanks listeners. These check-in style shows are a great way to take a break, catch up, and go over updates.
And for the opportunity for checking in on their lives and their projects.
They promise something cool will be in store for you next week!
Sarah talks about the research she's done on collagen and promises there will be something coming up on that topic soon!
Stacy assures listeners that their questions and comments regarding that are being heard.
She adds that if you enjoyed the conversational feel of today's show, you can check out The Whole View on Patreon for more.
Stacy and Sarah upload weekly bonus content and listen to their unfiltered thoughts on each episode.
Sarah adds it's a great way to support creatives and get questions in front of them more easily.
Thank you so much for your support, positive feedback, and for joining us today.
More science and updates to come!
Stacy and Sarah cannot thank you enough for stumbling through 2020 with them.