Sarah Ballantyne Podcast Image

Sarah Ballantyne

Sarah Ballantyne, Ph.D. is the blogger behind the award-winning blog The Paleo Mom, cohost of the top-rated and syndicated "The Paleo View" podcast, and author of two upcoming books "The Paleo Approach" and "The Paleo Approach Cookbook."
Recent episodes featuring Sarah Ballantyne
Episode 365: Does Paleo cause heart disease?
The Paleo View
(0:40) Welcome Welcome back to The Paleo View listeners! Stacy is home and is so excited to jump into this week's very science-y topic! Snuggling her pets and sleeping in her own bed, Stacy is so happy Stacy also shared an update on a family that she visited with while in Texas Their daughter has alopecia and her hair is starting to grow back after following an AIP approach and working with her family to heal her body Sarah shared her feelings on how significant this is and what this specific case shows us about the autoimmune protocol This week's show sponsor is Just Thrive probiotics Both Stacy and Sarah's family uses this product Get 15% off with code PALEOVIEW15 Visit: (11:13) The Study that Sparked the Discussion Recently, ahuman study was publishedlooking at how long-term adherence to a Paleo diet affects the gut microbiota and TMAO Mainstream news picked it up the day it was published Using headlines like, "Study linking Paleo diet to increased heart disease risk strengthens diet industry concerns" There are a few physician-focused websites that publish news to keep doctors up to date on the medical literature The headline was, "Paleo diet increases the risk for heart disease" Sarah's inbox and The Paleo View's inbox was flooded with questions It is common in these situations for mainstream media to pick up on any anti-fad diet study The standard response from our community is to find some reason why this study is irrelevant TMAO is often linked with red meat consumption It is thought to be one of the mechanisms behind the link between increased cancer risk and increased cardiovascular disease risk and high red meat consumption The reason why Sarah wants to dedicate an entire episode to this study is that it was very well done It has some results that we need to pay attention to Sarah doesn't see this study as a nail in the coffin on the Paleo diet Instead, Sarah sees this as a very serious warning about a very particular type of implementation of Paleo We need to make sure we are incorporating all the key principles of Paleo, instead of combining Paleo with other dietary approaches This study shows us that there are problems with the longterm implementation of a low carb Paleo diet Really what it is telling us is that root vegetables and fruit are awesome The study was performed in Australia and they took people who self-reported following the Paleo diet for over a year The controls were following the national dietary recommendations of Australia These are similar to the recommendations made by the USDA/MyPlate Within the Paleo group, they further divided them into two subgroups The people who followed Paleo very strictly were called strict Paleo The other group was called pseudo-Paleo These people were consuming about one serving of grains or dairy per day In the real world, most of us who have been following Paleo for a longtime fall closer to that pseudo-Paleo group Strict Paleo is often the challenge Paleo group or is utilized by those who are using it for therapeutic purposes They had these people do a three-day weighed diet record Measure and record everything they were eating They then did urine tests to measure nitrogen and the Goldberg cut point If those urine tests didn't match the dietary records they were eliminated from the study They eliminated anybody who had been on antibiotics, cholesterol medication, blood pressure-lowering medication, previously diagnosed with cardiovascular disease, anyone with any kind of GI disorder, or anyone who has had surgery on their GI tract They were eliminating anyone who would predictively be an outlier They then did a series of measurements (TMAO, blood work, stool analysis) The two measurements that turned out to be different between the Paleo and pseudo-Paleo group was the amount of TMAO in their blood and what was happening in their gut microbiome Sarah explained more about why TMAO was a focal point in this study Studies that pool all of these studies together show that if you have higher TMAO in your blood you have a higher risk of cardiovascular disease 23% increased risk And 55% increased risk of all-cause mortality Which is a general marker of health and longevity The interesting thing that Sarah notes, is that there has also been a lot of research that fails to show a causal link The majority of the science from the last few years makes this picture of TMAO as an indicator or a symptom as opposed to the direct link between high red meat consumption and heart disease How we get TMAO: Some we absorb directly from food Most of the TMAO is made by our gut bacteria when they metabolize choline, lecithin, and carnitine So it is a multi-step process Sarah shared more on this process and how TMAO is created Researchers have discovered over the last few years that how much TMAO is in your bloodstream is far more correlated to your gut microbiome than to how much carnitine you ingest There are certain bacteria that have been shown to be TMA producers There is now this really interesting picture being painted with all the scientific literature showing that TMAO is potentially, rather than a causal link between red meat consumption and cardiovascular disease and cancer, that it's an indicator of a gut microbiome that is conducive to disease development As we start to look at TMAO it is probably less related to red meat consumption, so much as a dysbiosis in the gut One of the best pieces of evidence for this is that fish is really really high in TMAO People will get 300x more TMAO in their blood after eating fish than after eating beef, even if they have a microbiome that produces TMAO And fish is uniformly beneficial and reduces the risk of heart disease Sarah has seen in relation to this new scientific study is arguments that say, "TMAO probably doesn't cause heart disease, therefore Paleo causing high TMAO is nothing we need to worry about" This isn't something Sarah agrees with High TMAO, especially when it is not timed with TMAO rich foods, generally is an indicator of something going wrong with our gut bacteria that needs to be paid attention to The way that this study was designed to measure high TMAO food consumption is not taking into account seafood, which is something worth paying attention to (27:40) Testosterone Deficiency What is happening in this particular new study looking at strict Paleo and pseudo-Paleo adherence is not that TMAO is going up because the Paleo people are eating more fish But rather that the TMAO is going up as a result of a shift in the gut microbiome The study also took a deeper look into the gut microbiome They found overall big trends However, the study did find that two particular genres of probiotic bacteria were really low in the Paleo and pseudo-Paleo groups Bifidobacteria Roseburia bacteria This is something really important to pay attention to Bifidobacteria are some of our main vitamin producers They are important for inhibiting pathogen colonization in the gut They help to modulate our immune responses They modulate the gut barrier They can reduce inflammation They can improve glucose intolerance Low bifidobacteria is associated with a ton of different health problems We get bifidobacteria from fermented dairy and sauerkraut They love starch loving bacteria, especially fermented starch There is a little less known about roseburia bacteria and fewer species We do know that they are very important for maintaining gut barrier health So if you have low roseburia you have a leakier gut They are very important immune regulators, especially at reducing inflammation Low roseburia is also associated with many health conditions: Cardiovascular disease Autoimmune disease IBS Neurological disease Allergies Asthma They are really important members of a healthy gut microbiome The levels of this bacteria were tanked in the study Another genus had taken their place, called Hungatella This strain isn't as well studied as bifidobacteria or roseburia But hungatella are TMAO producers They are absolutely associated with TMAO And this is probably why given that these people following Paleo were also consuming more red meat than the controls So they were consuming the precursors at the same time as they were shifting their gut bacteria towards a TMAO producing bacteria type Their gut bacteria was making more TMAO We don't super understand if high hungatella might be linked with disease but we do know that the low roseburia and low bifidobacteria is potentially a problem As this study looks at high TMAO and all these different measurements of what these people are eating and we have this shift in the gut bacteria We have all of this really fascinating correlation analysis to try to understand what aspect it was of the study diet that was actually causing these shifts While TMAO itself was mostly aligned with red meat consumption, the shift in the gut microbiome that was driving TMAO production was actually most closely related to total carb consumption as well as resistant starch consumption In the control group, those people were mostly eating grains as their carb source In the Paleo and pseudo-Paleo group, they were mostly eating non-starchy vegetables Hardly any roots and tubers Hardly any fruit So both groups were only consuming 90ish grams of carbs a day, but getting quite a bit of fiber They were consuming 6 to 7 servings of vegetables a day As you dig into the details of what they were eating, they were not eating as much resistance starch This indicates that this particular implementation of Paleo in this particular study is a low carb  Paleo template Less than 100 grams of carbs a day Close to 30 grams of fiber This is where the change in the gut microbiome is really predictable Both roseburia and bifidobacteria thrive in starchy conditions and are very sensitive to the types of carbohydrates we consume Out gut bacteria have an amazing ability to digest carbohydrates Sarah shared more on this process If we don't feed our bifidobacteria the right type of food it can't survive This is why this is such a sensitive species There is this whole other fascinating to Sarah link with TMAO and what is happening in a low carb diet and the gut bacteria This whole other life form is called Archaea These are normal residents of the gut They are the main methane producers These particular methane-producing Archaea use compounds like TMAO and TMA to produce methane The diet factor that most strongly correlates with Archaea in the gut is carbohydrate consumption We know that Archaea are fruit and starch lovers Sarah dug deeper into the picture being painted by the results from this study All of the things that would fix this gut microbiome and reduce TMAO production is to eat starchy roots and tubers and fruit When you dig into these details this study makes a very strong case for high starchy vegetable consumption not being sufficient to support the gut microbiome It is not enough to get fiber from non-starchy vegetables We need the type of fiber that is in fruit and resistance starch in root vegetables that is going to support a healthy gut microbiome that is going to reduce the risk of disease This study very cleverly used TMAO as a marker of those gut microbiome changes It is the mainstream media that is then making the leap to it actually impacting cardiovascular disease risk Stacy said that it is shocking to see another study supporting this idea that vegetables are good for you Sarah is really starting to see the evidence accumulate for problems associated with long-term low carb approaches We need a diversity of fruits and vegetables and need to not be afraid of the carbohydrates in starchy vegetables Even if you can't do nightshades there are plenty of wonderful options We need to not be fruit-phobic The science is mounting up that we actually do best with moderate carbs, moderate fat, moderate protein These approaches that are driving macronutrient extremes and even macronutrient imbalance have problems associated with them Why have these diets lasted so long as weight loss approaches? It is because it is a set of rules that result in ditching hyper-palatable foods and trick you into reducing your caloric intake When we can formulate a much healthier option that embraces whole food sources of carbohydrates without demonizing them It this uphill battle against the amount of misinformation that is out there on the internet that needs to be fixed Sarah's call to action (besides everyone going home and eating a sweet potato) is to contribute to this conversation of avoiding carb phobia The manufactured food carbohydrates are clearly bad, but we don't need to lump these super nutrient-dense roots, tubers, starchy vegetables and fruit and demonize them with cupcakes Stacy shared her thoughts on how we as humans are drawn to very dogmatic ideals The truth of the matter is that not all carbs are the same (49:42) Closing Thoughts If you found this show fascinating, go back and check out the insulin showfor more on gut health and overall human health It will help to make a lot of sense of the study Stacy shared examples of cases when kids are put on extreme diets and does it make sense to put kids into these dogmatic bubbles? If you answered no, then why does it make sense to put yourself into these bubbles? Is it just purely weight loss, or are you really thinking about health? Studies like this always make Stacy go back to the mentality of, just focus on health Colorful, rainbow foods exist for a reason There is so much science to support why it is healthy for you Stacy reminds people that none of us are perfect Making healthy choices every day is something we need to be mindful of, and that is hard It can be overwhelming, but there are things you can do to make it easier on yourself and to be excited Take your kids with you to the grocery store and let them pick out vegetables and fruits that they love When you get home from the store cut them up and have them on hand in the fridge We as adults can do this to This is the kind of thing where it is easy to get frustrated and overwhelmed with mixed messages  and not sure what to do and to feel like you can't win And this isn't the case If good quality gluten-free oats agree with you and your family, enjoy them Add some antioxidant-rich fruits, mix in some yogurt if that agrees with you because these things are feeding your gut in a good way It is about balance, and if we just relaxed into real food a little bit it would come easier and more natural to us Sarah agrees with Stacy Gluten-free oats are a gut microbiome superfood These won't agree with everyone  There are a list of foods that we define as not being Paleo, but they are great for the gut microbiome and when prepared correctly are nutrient-dense whole foods Sarah identifies with the label Paleo, but she thinks of Paleo as a diet that looks to Paleoanthropology in terms of understanding human biology and then confirms with contemporary studies with a biological systems approach It has a rooted in science approach This study is a really good illustration of the importance of taking this really thorough broad look at what foods do for us and don't do for us And also understanding that one of the biggest problems that we have run into over the last 50 years is this idea that we have to just make a list of yes foods and no foods We define all of these diets by what you cut out, not based on what you eat When people are troubleshooting they cut out more It isn't what you don't eat that makes a diet healthy, it is what you actually put in your face that makes your diet something that supports your body or not Sarah thinks it is important for this community to stop with the memes, the soundbites, and the lists and the rules Start embracing a broader education around health topics that help us really understand what is in foods that help our bodies and what is in foods that may potentially undermine our health We need to start looking at the gray and not just the black and white so that we can start making informed choices Look at universal truths as opposed to arbitrary rules Dig in and understand If you want to help your gut health, be sure to check out Stacy and Sarah's favorite probiotic 15% off with code PALEOVIEW15 Visit: Stacy feels a difference when she remembers to take her probiotic every day Thank you Sarah for taking the time to do all of this research Thanks for listening everyone! We will be back next week!
Episode 364: Men's Health
The Paleo View
(0:40) Welcome Welcome back to The Paleo View everyone! This is the last week that Stacy will be coming to you from a location other than Virginia Matt and Stacy have been on the road for 61 days They are heading back to Virginia the day after this show was recorded Stacy is looking forward to being back home and snuggling her pets Stacy is looking forward to discussing this week's topic, as Sarah and Stacy have been wanting to cover this topic for a while now This week's episode will include information on hormones and body parts, so if you typically listen to this show with little ears around you may want to be careful, depending on your comfort level Sarah noted that this week's episode is about men's health, which is a really fun topic for the hosts The discussion will focus on men's hormonal and reproductive health If you aren't yet ready to discuss these topics with your little one, be sure to listen to this show without your little people around Stacy is looking forward to sharing this discussion with her three teenage boys This episode is sponsored by EverlyWell This is an awesome sponsor for this episode since Stacy and Sarah will be talking about testosterone EverlyWellis an at-home lab testing company that offers a variety of tests, ranging from food sensitivity to metabolism, to a thyroid test, vitamin D, testosterone and general men’s health The tests are private, simple and all processed through certified labs All you have to do is head to EverlyWell, choose your tests, and they’ll be shipped directly to your doorstep Then, once you complete your sample collection and send it back into EverlyWell’scertified labs, they will process your sample and send you your results via EverlyWell’ssecure online platform within just 5 days EverlyWelltakes all of the guesswork out of lab testing and puts the power into your hands to complete a range of important health tests all from home To check out EverlyWellvisit: You can get 15% off with the code 'ThePaleoView' For Stacy, while this week's topic doesn't particularly pertain to her, she is looking forward to applying this week's information to the men in her life (6:52) Q & A This week's episode is inspired by a question from John John writes: "Hi ladies! I know if I say nice things, there's a better chance my question will be answered. Fortunately, that's easy to do. As a researcher myself I love that the Paleo View emphasizes facts over dogma. I know when you answer a question, I will learn something, and that is about the highest compliment I can give a podcast. I love that the two of you are interesting to listen to, and I have been a regular listener since (about) episode 20 (the early shows were good too!!). As one of your '6 male listeners', my question involves men's health. While there have been a number of shows dedicated to women's health, I have often wondered if there would be any link between a Paleo diet (or other dietary factors) and testosterone and/or erectile dysfunction. There's also a pretty substantial supplement business that claims to raise testosterone; any truth in these claims? I know there's the basic 'eat a healthy diet and exercise' but I thought maybe you could bring a more scientific approach to the question. I also feel that many women who have husbands/boyfriends dealing with these issues would be interested in understanding whether/how Paleo might help. Thanks!!" Stacy noted that testosterone is not just a male hormone She isn't sure what all this hormone effects and is looking forward to Sarah diving in on this Sarah wants to take John's question and focus in on: The role that testosterone has on men's health The things that cause testosterone deficiency What this looks like What diet and lifestyle factors might be involved What supplements will help raise testosterone levels Testosterone as the predominantly male sex hormone has a major role in development and puberty It also has a fundamental role in health The crossover with women's health happens as testosterone regulates muscle size/strength, the general turnover of muscle tissue, bone growth and strength, sex drive, sperm production, it impacts mood, cognition, attention, memory, spatial awareness, behavior, negotiation abilities It regulates libido in women as well Sarah shared details from a study that was done on the correlation between testosterone levels and men's negotiation tactics and skills Overall testosterone has a pretty big impact on psychology and physiology Low testosterone can be seen in lack of motivation, lack of healthy competitive nature Stacy thinks about the way healthy competition can be a really good thing Sarah noted that in the male body you really only see testosterone excess in the context of a bodybuilder or a professional athlete doping with testosterone It is not a common physiological occurrence that the male body will make extra testosterone In women, we see testosterone excess in PCOS This condition is hallmarked by elevated testosterone levels Women have so little in our bodies compared to men that we have this room for excess With men, this is not the case The health challenge with testosterone for men is low levels Testosterone generally decreases with age, starting in middle age We see this at a rate of 1 to 2% a year This is considered part of normal aging It is not as dramatic as menopause since it is a gradual decline There are some symptoms that echo menopause though when a man's testosterone is low Symptoms of testosterone deficiency: Hot flashes Reduced body and facial hair Loss of muscle mass Low libido Erectile dysfunction Impotence Small testicles Reduced sperm count Infertility It can lead men to form breast tissue Irritability Depression Low concentration Osteoporosis As is the case with all hormones there is a spectrum A small deficiency in this hormone is going to cause an amount of these symptoms that might be easily dismissed We typically see this in something so minor that we brush it off It is not until it is a really big problem that we ask the question - what is going on With a lot of these symptoms, you might not even tie them with testosterone levels unless you have a really good functional medicine specialist or you go and do the men's health panel from EverlyWell  The problems with elevated testosterone levels we classically associated with bodybuilders We see: Really bad acne Liver damage An increase in heart attack risk Weight gain Aggressive behavior Irritability Impaired judgment Delusions The dominant studies of this are on athletes who dope Stacy noted that she feels there is a stigma around low testosterone levels and the idea of doping or supplementing to raise these levels She reminded listeners that Stacy and Sarah are not judging men for what they might need to do for their health Sarah noted the difference between doping and hormone replacement Doping specifically refers to taking excess You are not trying to achieve normal levels You are trying to achieve high levels for the sake of performance If your levels are low, hormone replacement may be the best treatment This is a conversation to have with your doctor The best treatment may be to take exogenous testosterone This is the exact same thing that an athlete would take The difference is the philosophy behind it If you are taking it as a hormone replacement your goal is to reach normal levels and to regulate your levels As opposed to an athlete who is taking it to increase performance, and their cost-benefit analysis is very different in the context of testosterone excess (23:08) Testosterone Deficiency Beyond the symptoms associated with testosterone deficiency, the health risks include some other bigger risk factors Deficiency increases your risk of: Metabolic syndrome Cardiovascular disease and mortality Inflammation It is worthwhile doing some investigating and really trying to dig a little deeper in terms of measuring testosterone levels and potentially either addressing diet and lifestyle factors and/or testosterone hormone replacement in order to bring levels up to normal in order to reduce those other risk factors Stacy asked how one would know about normal levels Sarah noted that the "normal" range for testosterone levels is huge There is not really a good indicator if one should be at the higher or lower end of the range in order to have optimal whatever it is It is typically diagnosed based on the combination of the actual number and the symptom checklist This is why working with a functional integrative medical practitioner can be very helpful Again, EverlyWellhas a straight testosterone test that is quite inexpensive and also a Men's Health Panel that includes testosterone, DHA, estradiol, and cortisol There are no studies that look at named diets and men's sexual health There is still a lot of information about the role that micronutrients, lifestyle factors and broader dietary factors that can help influence how we implement a Paleo diet to best support testosterone regulation Exercise is one of the best things that both men and women can do to support testosterone levels Specifically resistance training Endurance training does tend to lower testosterone when combined with calorie restriction Sleep is one of the biggest lifestyle influences on testosterone Sarah shared the findings from studies done in an institution When participants were only getting 5 hours of sleep a night, they saw a 15% decrease in testosterone This is basically the same levels as what is seen in a 65-year-old man Testosterone levels seem to be closely tied to the amount of REM sleep we get each night Stress levels are also an important factor to consider when looking for ways to impact testosterone levels Chronic stress is linked to low testosterone As far as diet, there is not much data out there in terms of big dietary trends The relation with diet and testosterone is much more micronutrient focused Deficiency in a few nutrients can cause low testosterone Vitamin A Vitamin D Zinc Magnesium Vitamin K Supplementation in all of these nutrients can restore your levels Through liver, you can get vitamin A Testing your vitamin D levels will be best to see how to reach sufficiency Check out this podcast episodefor more information Omega 3 fats help to support testosterone metabolism If you supplement men with these nutrients it doesn't cause testosterone excess It is only related to deficiency in these nutrients driving low testosterone Once you have enough, the system can help regulate itself Chronic alcohol consumption can also cause low testosterone and antioxidants in general If you are not getting enough nutrients from your diet, magnifies the reduction in testosterone There is not a good link between testosterone and BMI But there are some interesting studies that show that losing weight can boost testosterone levels Sarah recommends looking at your intake of the micronutrients mentioned above, evaluating sleep and other lifestyle habits, and see if there is an obvious place where you can make some changes that are likely to help regulate testosterone If testosterone is really low, you are going to want to go right to a functional medicine specialist and look at testosterone replacement therapy Supplements Sarah looked into and recommends based on how safe the supplements are: Get a professional opinion before taking supplements to address a deficiency DHEA Creatine D-aspartic acid Fenugreek Ginger Ashwagandha Stacy wants to reiterate that before you make a smoothie with all the things, that testing your hormone levels and knowing where you are is so impactful While you could do this a variety of ways, Sarah and Stacy both use and recommend EverlyWell You or a loved one can test your hormone levels for under $50 using the code 'thepaleoview' Once you know where your levels are, then you can work with a functional medicine professional to look at your hormone levels and develop an action plan on how to handle Sarah emphasized how important it is to make decisions based on data when we are talking about hormone levels (59:04) Closing Thoughts Thank you so much for tuning in listeners! We hope you found this show helpful There are a number of other topics related to both female and male hormones and health that Stacy and Sarah are hoping to cover in upcoming episodes If you liked this episode, be sure to leave a review on iTunes and share it with people you love Thank you again so much for being here! Stacy looks forward to joining the show from Virginia Sarah thanks EverlyWellfor sponsoring this episode As a reminder, get 15% off with the code 'thepaleoview' at this link
Episode 363: Latest Diet Fads
The Paleo View
(0:41) Welcome Welcome back listeners to episode 363 of The Paleo View! Stacy is joining in from Austin, Texas will solid WiFi Also known as rant quality WiFi After taking a peek at the show outline, Stacy is feeling pretty excited about this week's episode Sarah had a great camping trip, but they were rained out the second night What started as scattered thunderstorms quickly evolved into strong storms with a wind advisory and severe weather water This was going to last 12 hours So they decided to have dinner, pack up and head home at 9:00 p.m. After traveling so late, Sarah had to spend an entire day resting up to offset the lack of sleep from the night before The time that they did have to camp was wonderful They hiked up to a mountain, down to a waterfall and they savored their time together in full-on nature mode Stacy is grateful that she has never had to experience a major storm while camping Matt, Stacy and the boys are excited to explore Austin and to eat at some of their favorite spots They went from cool temperatures at their last stop in Santa Fe to warm temperatures in Texas Before Santa Fe, they were able to visit the Petrified Forest and it was an incredible experience Listeners, add this spot to your bucket list of places to visit This week Stacy and Sarah will be talking about fad diets The question that kicked this all off Stacy received from a friend and had to do with phytonutrients in vegetables as being problematic This friend follows a ketogenic diet Phytonutrients in vegetables are one of the 'why' points that people in the ketogenic community mention when defending their dietary choices (14:06) Phytonutrients Sarah finds this 'why' point to be interesting It is looking at things like phytates and oxalates as being somehow problematic when it comes to mineral and nutrient absorption This isn't true, they don't stop you from absorbing nutrients and they don't leach nutrients or minerals from your body You have bacteria in your gut that actually processes oxalates and phytates and liberate the minerals that are bound Having a healthy gut microbiome is key for being able to absorb the minerals that are bound with phytic acid and oxalic acid There are plenty of other nutrients in even the highest phytate and highest oxalate vegetables that will be absorbed without our gut bacteria there to help So you can't say that you have poor gut health, so it is better for you to avoid these high phytate and oxalate vegetables The way that you grow those bacteria that help to break those down is by eating those foods High oxalate foods include organic radishes, turnips, spinach, and arugula We eat these foods raw and organic, and then we will expose our gut to basically nurture the colony There is no science that would point to any kind of risk associated with eating these vegetables This myth has been busted so many times, and yet it keeps coming back There is a lot of confusion around Phyto versus anti Phytonutrients and antinutrients are not the same things There is a huge body of scientific  literature showing us that a high phytonutrient diet is one of the most important aspects of reducing cancer risks and cardiovascular disease risk Most phytonutrients are incredibly potent antioxidants They are anti-aging They are anti-inflammatory They stop DNA from mutating They can protect against depression and dementia The range of phytonutrients and their effects is spectacular We know that there are two things in vegetables that are responsible for all of the benefits that come with a high vegetable consumption diet One is fiber because fiber regulates our digestive system and feeds our gut microbiome And the second is phytonutrients because of the huge range of benefits that phytonutrients have Sure there is a very very tiny percent of phytonutrients that in isolation could have a negative effect However, they are packaged in this package with so very many more positive effects Vegetables are really really really important Stacy is reminded that this is an exercise in being an educated consumer of information Evaluate the sources of your information Know where these sources are getting their information and look into those sources yourself Sarah and Stacy strive when preparing The Paleo View to provide listeners with the base knowledge to evaluate whether or not something makes sense Sarah has been working to educate people on how to evaluate science and how to value science This podcast should be a place where listeners can ask questions when the information they are seeing is too confusing and to give you the base knowledge that you need to see something in all of the scientific research (29:53) Q & A Jackie says, "what do you think of the Paleo Green diet, Keto Green diet, or the Pegan diet? I have heard Dr. Hyman and Dr. Perlmutter talk about them as it relates to keeping the microbiome healthy by getting tons of low-carb veggies & prebiotic fiber in the diet. This is a few different variations of recognizing limitations within keto Stacy and Sarah have talked about the problems with a keto diet in two previous podcast episodes (hereand here) There were two papers published in 2019 on the ketogenic diet that showed very undesirable shifts in the gut microbiome Sarah has written blog posts on this research, which you can find using the links below: Sarah has been talking about this for five or six years now, that her deep concern about keto is that it simply doesn't provide enough fiber It's so low carb that it is extremely difficult to get sufficient fiber to support a healthy gut microbiome It is also low fiber diversity Yes, there is a therapeutic benefit to incorporate a ketogenic diet when treating a neurological and neurodegenerative disease People in these situations are taking on a keto diet under medical supervision When we discuss people using a keto diet to support weight loss, this is a different conversation What is happening now that this research is out showing that keto has all these problems: 1) Some people are dismissing every paper that shows that keto might not be great 2) Other people are looking at the information and trying to figure out how to get the benefits of keto while mitigating the detriments Dr. Anna Cabeca is one of the leaders of the Green Keto movement This dietary approach basically combines keto with the alkaline diet The alkaline diet is rich in veggies, low meat, which has also been well busted in the scientific literature The idea is that by eating a lot of vegetables that it is healthy for the kidneys because  the kidneys control the Ph of the body and the phytonutrients in vegetables provide the raw materials for the kidneys to effectively do their job However, there is no scientific evidence supporting the low-meat part of this diet High meat consumption is not strenuous on the kidneys Dr. Cabeca has combined that philosophy of consuming tons of vegetables (especially green vegetables to keep the carbs low) and has basically created a more plant-focused version of keto She recommends using supplements to maintain ketosis on this plan The thought process in this is overall good because you are getting a larger diversity of vegetables and you are getting a lot of fiber However, there are still other concerns that Sarah has about why this dietary approach is not ideal There are things that keto triggers in a low insulin environment We do need to make some insulin because it is important for thyroid health, muscle and bone health, hormone health, and memory There are a lot of things that this super hormone does in the body Low carb diets have this fundamental flaw of not providing us with nutrient sufficiency and missing out on some nutrients that our body really needs It's an interesting thought to try to get the best of keto, but the best of keto is not great There have been a couple of studies that have shown that when you lose weight on a ketogenic diet that you lose more muscle per pound of fat than you do when you are just counting calories It is a fad diet that doesn't live up to its promises Even though Green Keto is a really good thought, it's still not enough Stacy feels that any lifestyle or diet that requires the purchasing of anything to add to your diet means you are missing something If you are being told you need supplements or you need this thing to test your ketones, it means that it's not complete in an of itself It also means that it is not sustainable longterm Both Stacy and Sarah choose to take supplements because they aren't getting all that they need of certain nutrients (like vitamin D) from diet alone But Stacy and Sarah are not here to tell people that they need to take certain supplements because it is missing from the lifestyle they advocate Stacy pointed out the way in which fad diets tend to get hung up in labels She loves the way Sarah describes the way she eats as a low-inflammatory, high nutrient-dense diet It is super important for people to understand This description is a nuance that doesn't sell well as a fad diet book However, it does really help health as it relates to a longterm lifestyle for people to figure out individually what works for them (44:20) The Pegan Diet Jackie also asked about the Pegan Diet which is the terminology spearheaded by Dr. Hyman Dr. Hyman saw limitations in both a vegan and Paleo approach He wanted to take the best of both and combined them into a Pegan approach It's plant-based Paleo, but not in the way that Stacy and Sarah talk about it Sarah wants to preface this part of the conversation about what Pegan is by talking a little bit about what her upcoming book, The Gut Microbiome is all about It is not available for preorder just yet, but she is working really hard on it This will not be a Paleo book She is going through the gut microbiome research and writing about what the research says There is no branded diet in it whatsoever She is building the principles of a healthy diet from the ground up based on our microbiome health When you build this diet from the ground up it looks like a very veggie-rich Paleo diet with that Mediterranean, olive oil type, healthy fat focus Moderate fat Moderate protein High vegetable consumption, including fruit and root vegetables So it is moderate carbohydrate There is room for non-Paleo foods that actually may be very beneficial for us This includes lentils, chickpeas, split peas, gluten-free oats, rice, and A2 dairy This book has no diet dogma behind it and simply reflects the research Dr. Hyman's recommendations include: No sugar Nothing that has pesticides, hormones or GMOs Nothing that is refined or manufactured High vegetable consumption Not too much fruit Healthy fats Limiting or avoiding dairy (goat or sheep instead of cow) Always organic and grass-fed 4 to 6 oz. serving of meat per meal He has a strong focus on food quality Recommends avoiding all gluten Gluten-free whole grains sparingly Lentils are the best Only eat starchy beans every once in a while Functional medicine is also another point that he highly recommends Sarah thinks that this is the best of the trademarked version of a plant-based diet combined with Paleo This might potentially still be a little carb phobic However, it does increase Phyto content consumption Overall Sarah thinks that there is a lot of confusion within the Paleo community, which is why she wrote the Paleo Approach As new research emerges, there are no prominent figures within the community who shares on these findings This means that there are people within the community who are not highly informed individuals who are making recommendations that are not based on scientific evidence There are still people who are following a very high meat consumption version of Paleo There is still a high level of people who follow Paleo as a meme instead of a way of life Stacy and Sarah's approach is to try to correct the record about what Paleo is so that people coming into the community understand the importance of vegetables, eating snout to tail, nutrient density, seafood, toxin concerns, etc. They are trying to create an evidence-led robust scientific foundation for Paleo to stand on So that people coming into the community are not adopting a fad version of Paleo where they are just eating a ton of meat and bacon and dark chocolate Where people instead are eating a low-inflammatory, nutrient-density diet Dr. Hyman has looked at those communication challenges within the Paleo community and has decided to rebrand and create a new thing with a new name that can fall under his umbrella It's a different solution to the challenges that Paleo has right now as it grows and absorbs different alternative health communities and the different priorities that different health communities bring to the Paleo community The Pegan approach is interesting to Sarah because it's basically giving up Paleo has become this unmanageable giant thing, and its a ship now that is getting really hard to steer Let's just create a new thing and rebrand In general, Sarah thinks that Pegan is standard Paleo with room for self-experimentation This generally seems like a thing about branding Sarah just isn't sure what she thinks about that She sees the Paleo community as this really amazing group of people who are really invested in their health and she doesn't want to just jump ship on that to simply have a different framework to say the exact same thing She would rather stay rooted and embedded in this community and help to continue to provide that scientific foundation for her choices and call out where influences from other alternative health communities come into Paleo are misled or nuanced Sarah wants to make sure that this community is really well informed and understands why one food is great, why one food isn't, and all the world of gray in between where foods can have pros and cons and might work for you and might not To be able to approach Paleo in not just a balanced way, or a science-led way, but in a non-dogmatic, non-rule based way Stacy says that it makes so much sense to live in a non-dogmatic way, but use principles This is consistent with what Stacy and Sarah have been talking about on the show for years If you look at the way the Paleo community has gone with Chris Kresser's Paleo Code, Rob Wolff's Wired to Eat, and The Perfect Health Diet, you can find countless resources that show the ways in which the Paleo template has evolved as science has evolved Stacy thinks that it is a lot more difficult for people to wrap their mind around the idea of these are guiding rules about food But they are guiding, and they are not hard and fast You will have to figure out what works for you For Stacy personally, she thinks about food and asks is this nourishing me? Or is it not? And there is the additional factor of, is this detrimental to my health? Stacy and Sarah both shared how they personalize based on the years of experimentation they have done Stacy is baffled that we are still trying to put labels and rules around what everyone can or can't eat She feels like we are all individual people who come from different genetic backgrounds And because of these differences, we tolerate different foods differently It's as simple as getting back to basics Eating real food that supports health The more that we really have this mantra with ourselves, "is it helping me get healthier?" And if it's not, is it harming my health? Am I using it in a way that develops social or emotional development for myself It's not just a vacuum (1:08:37) Closing Thoughts Sarah has to share one really exciting thing before they wrap up with is week's show Next week is The Paleo View's seven-year anniversary! Stacy feels that seven years is a very long time And yet it is interesting, that here they are revisiting the principles that brought them here, to begin with It changed both Stacy's and Sarah's lives in terms of their energy, their health, their weight loss, and so much more The science is still pointing to the guiding principles that got us there, to begin with Sarah finds it amazing that even after recording for seven years, they are not running out of topics to discuss Which is a testament to how important it is to approach diet and lifestyle as an education rather than a sound bite Sarah is so grateful for not just this platform, but The Paleo View listeners Stacy shared on the level of deep connection that she feels towards this community of listeners Stacy would love to meet listeners at her final events Be sure to check out the details here Thank you so much listeners for being here for seven years For showing up at events or each week to download and be with Stacy and Sarah They adore you and hope to share something clever to celebrate the monumental milestone Thank you again so much listeners - Stacy and Sarah will be back again next week!
Episode 362: Check-In Show
The Paleo View
(0:41) Hellos & Happenings Hello, listeners from sunny Arizona! Stacy is loving everything about the southwest, except the internet connection Matt and Stacy were in Sedona when this episode was recorded This stop along their trip has been a great rest and restore spot This week will just be a check-in show since Stacy is having some trouble with the internet reliability There is a topic on the docket for episode 363 that both Stacy and Sarah are super passionate about and incredibly excited to discuss and share with listeners They don't want to record this epic discussion with the chance of the internet going out mid recording Sarah is about to head to the mountains for a family camping trip Sarah's mom is in town and will be joining them for a trip to the mountains They will be escaping the heat, internet connection, and cell service Sarah and Stacy chatted about screen time limits Sarah's husband suggested that she give the time limit features a try but Sarah passed Stacy tried them for a little while when she was still working She set the bedtime feature which was helpful Sarah does use the 'do not disturb' feature on her phone to set boundaries on her time Stacy reminded listeners that if you have been busy working all summer, that simply turning your phone off is a great way to create time to recharge You can even set up your 'do not disturb' feature so that certain people (spouse, kids, etc.) can still reach you via phone call Stacy thinks that having those occasional breaks from your internet is really special Let it be known, Stacy does not like sand. Matt, Stacy and the kids rode ATVs in the desert and had a blast disconnecting and being in the moment Disconnecting is such a great and truly easy way to reconnect with those you love and to fully live in the moment Ask yourself what you need and what really matters and make more time for these things and people Sarah gives talks at business conferences and shares on work-life balance Sarah shares the research on how much you can get done when you take breaks for movement, manage stress, and get enough sleep The very information she shares is a great reminder to Sarah on how and why to take digital media detoxes The mountains are very restorative to Sarah for many reasons, but especially because of the digital downtime the getaway provides Matt and Stacy's boy's first interaction with a cactus Sarah is going to be an American citizen in a week!! She passed her test Sarah worked so hard to pass this test and ultimately over-prepared for it On July 29 she will take her oath By the end of that ceremony, she will have her documentation showing she is an American citizen Sarah's husband will have his ceremony on his birthday Sarah shared on why this is such a meaningful moment in her life America's naturalization process is really unique and special Stacy doesn't think there is much more she can add to Sarah's amazing cherry on top of this check-in show Have a wonderful week! Next week Stacy and Sarah will be back with an amazing episode! Thank you, listeners and huge congratulations to Sarah again!
Episode 361: Road Trip Tips
The Paleo View
(0:41) Welcome Welcome back to The Paleo View everyone! Stacy is still on the road, and as mentioned last week, is going to talk about how life on the road is going Please welcome this week's special guest, Matt, the other half of Real Everything Matt and Stacy are on day 31 of a 68-day cross-country road trip Recording this week's episode from their Las Vegas hotel This week Matt and Stacy plan to share travel tips from their experience How to eat real food How to plan accordingly What to research during the planning process The lessons Matt and Stacy have learned (3:24) Where to Begin First and foremost, decide on an overall plan Part of Matt and Stacy's plan included how they were going to get to where they wanted to go They initially planned to do an RV trip, but traveling via RV wasn't a fit for them for many reasons Specifically, it is really hard to explore cities with an RV Traveling via minivan has really worked out well Matt and Stacy also looked at all the locations they wanted to visit and exploring their lodging options along their route Stops with friends they could stay with Airbnb Hotels Sarah asked how Matt and Stacy plotted their route (how many miles they would cover each day, how they tracked the details, etc.) Stacy created a Google Doc that started as a list and then turned that information into a table in Google Docs This is an app that they can track on their phone, and even Cole has been able to follow along with their travels plan Matt and Stacy's parents also have access to the document so they can track along with their travels They have also used Google Maps to plot their plans Matt mentioned that they did try using road trip travel apps, but they didn't add any features that were actually helpful Stacy recommends using a tool, whatever you feel comfortable with, to plan this out At first, the planning was happening in Matt and Stacy's heads Then Stacy was capturing details in her Notes app on her phone And eventually, the notes made their way into a Google Doc From there a formal final table was created They started their planning by asking each family member, what two places in the country do you want to visit? This began the plotting process Stacy also had some business to tend to along their travels, which gave them additional points to plot All of these map points and the dates relevant to those various points provided the structure that the trip needs There has been a bit of zigging and zagging in Matt and Stacy's travels, but it has worked out really well for them Another thing to consider is how long your family can be in the car They try to keep it to four hours or less, but they can do 8 to 10 hour days when needed They tried really hard to map out this trip so that they have 4 to 5 hour days on average, with less than a dozen long days on their travel plans Also, look at where you are going and what you are going to want to do once you are there How much time will you need or want at these spots? Keep in mind that you will not be able to see everything For Matt and Stacy's kids, this trip has been great to provide a glimpse into various locations that they want to revisit and explore further The other thing to consider is how to break your days up For example, if you are bringing a pet you will need to stop more often Matt and Stacy are kind of hardcore and avoid breaks They will tell the kids they are not stopping until they need gas again Factor in all breaks into your travel time One of the best things that Stacy did was find a cooler that plugs into the car chargeroutlet in their minivan It is literally a minifridge that also has an electric plug and wheels so that it rolls like a cooler They plug it into the car and then when they reach their destination for that day, they unplug it and bring it into their stop Matt and Stacy also brought along an electric hot water kettleto make their own coffee, Wild Zorapacks and Pique Tea (18:46) Eating on the Go For the most part, Matt, Stacy and the boys have eaten wraps while in the car They have kept romaine lettuce, lunch meat, high-quality cheese, squeeze bottle mayo, and mustard They have also kept trail mixes in stock in the car, but they lean towards the wraps and baby carrots so that people can get in healthy food while on the road Matt and Stacy set up the minivan with the middle seat missing and this is where the cooler and the snack bin lives The snack bin lid serves as the tabletop so that Cole can make people wraps Know your limitations While you are reducing stress in your life without the typical daily stressors (work, house chores, etc.) you are increasing your stress factors in other ways Less than ideal sleep Sitting down for extended periods of time Tracking the mileage logistics So don't add the stress of eating foods that you know are going to cause irritation Stacy has been very careful to not do the things that she know will irritate her She has avoided nightshades, corn, and low-quality dairy This has made a huge difference and has allowed Stacy to feel great (23:21) The Other Things Everyone is starting to feel a bit homesick, but still appreciating the journey as they reach the halfway mark Santa Monica will be a great break for everyone Stacy is separating from the group for a work event Matt and the boys are going to use this bit of time to relax The other piece Stacy wants to mention about planning and being organized - clear bins For short trips, Matt and Stacy typically use storage items they have around the house like paper bags or grocery tote bags However, for this particular trip, they invested in clear stacking bins that allows them to see what is in which bin They simply open the trunk and can see where everything is at Before they left they measured out the space to see how the bins could fit and how many they could fit Matt and Stacy also purchased a Turtle Topperwhich has been a great investment that has helped with their travels The Turtle Toppercame with matching duffel bags that fit perfectly inside the storage container It is also very compact and hasn't impacted their ability to fit in garages When it came to packing, this trip really forced the family to practice a minimalism mentality Even when out exploring, when the boys want to buy something, Stacy challenges them to think about where the item would fit They packed for all weather types Each family also packed two pairs of walking shoes and one pair of sandals Since you can't get mail, you really need to plan ahead for what all you will need You could potentially use an Amazon locker if you were to time your travels exactly right Other clothing items: Raincoats Hoodies Hats Sunglasses A first aid kitwas also an incredibly important addition to their packing list The snafu that happened with Finn that made Stacy feel like a supermom for packing the ultimate first aid kit Being able to think on your toes, research and adapt are all important pieces that you will need while on the road Matt and Stacy also packed some key supplements (anti-gluten pill, activated charcoal, and probiotics) Stacy asked Sarah to share more on the gluten enzymes she recommends and why There are a few different varieties out there The one Sarah keeps in her purse is Glutenza made my Numedica It's not designed so that someone with celiac disease can eat a baguette, but it's designed to protect you against cross-contamination It is also really good at breaking apart similar proteins in other high allergen foods It is a sophisticated supplement and Sarah keeps a bottle of this in her purse at all times It has been a lifesaver for her Matt and Stacy have been happy to have this supplement on hand while traveling as well Whenever they are in a home with a kitchen, the first thing Matt, Stacy and the boys do is meal plan for the exact amount of time they will be with a kitchen and stock up on food supplies They may pick one special place to eat out at but are otherwise trying to avoid eating out Be sure to do your gluten-free research Read reviews Stacy looks for details that show that they understand what it means to prepare gluten-free recipes (50:28) Closing Thoughts Matt and Stacy need to pack up and get ready to leave Las Vegas They are heading to Joshua Tree National Park next One of the things that Sarah wanted to mention is that many of the products that Matt and Stacy mentioned are actually sponsors of the show and offer exclusive deals to Paleo View listeners Chomps Coupon code: THEPALEOVIEW for 20% off and free shipping Wild Zora Free Shipping and up to 30% off Vital Proteins Exclusive bundles of Stacy's and Sarah's favorites are available through the link above Pique Tea 28% off and free shipping Thrive Probiotic 15% off with code PALEOVIEW15 Stacy and Sarah reach out to sponsors with products that they already use and genuinely love These codes stay open - you can use them all the time Be sure to take advantage of these great deals! Stacy thanked Sarah for sharing details on Glutenza right off the top of her head It was great to catch up again! Sarah and Stacy will be back again next week Special thanks to Matt for joining Stacy and Sarah for this week's show! And thank you to listeners for tuning in!
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Atlanta, GA, USA
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2 weeks, 1 day