Real Talk, Whole Life

Intro (0:00) News and Views (1:18) Sarah has a beach vacation on the calendar, so Stacy and Sarah arranged for an early recording prior to her departure Women's Health (3:56) Thought it would be great to continue the women's health conversation with another question that will make for a great discussion Philippa asks: Is it safe to eat AIP while pregnant? Stacy notes that eating AIP while pregnant is perfectly safe For more information on eating AIP while pregnant, listen to this episode of The Paleo View My daily vitamin A is always above 60,000 IU and sometimes reaches 100,000 IU - are these levels too high and could they be dangerous in pregnancy? The fundamental needs of vitamin A for the function of our eyes, skin health, lung health, gut barrier health, sinus health - it is a very important vitamin for hormones, fertility, thyroid function - required for healthy bones and connective tissues - vital for the immune system The role that vitamin A plays with fetus health The difference in vitamin A from plants versus animals Cron-o-meter can be misleading with this nutrient information The misleading study that has led to an outdated vitamin A recommendation for pregnant women - and more recent studies have been completed to debunk that initial study and recommendation Why it is important to have vitamin D tested when you are looking at your vitamin A levels The research does not support a cause for concern with that level of vitamin A intake from high quality whole foods The scare tactics that go along with pregnancy Stacy and Sarah's experiences with cravings and food aversions during pregnancy When a food contains a high amount of vitamin A (example Stacy gave, bear liver), can it be dangerous to your health? The vitamin A level in bear meat is completely different from other commonly consumed liver cuts, such as beef liver We may consume a few omnivores, but primarily consumer herbivores, which impacts the levels of vitamin A that we are absorbing from our protein sources The higher up you are on the food chain, the higher the nutrient density is in the cuts of meat When consuming these cuts of meat with high levels of a specific vitamin, it is important to look at the intake of other vitamins and lifestyle factors when determining if a food could be toxic AIP When Pregnant Sarah would have followed a modified autoimmune protocol when she was pregnant had she known about it If your diseases is in remission while pregnant, it can be a nice opportunity to reintroduce some nutrient-dense foods that fall on the AIP list of foods to avoid Continuing to focus on nutrient density Managing stress, being active, and getting enough sleep An appropriate level of vitamin A intake when pregnant Finding a balance for yourself If you are at all worried, get your vitamin D levels checked Thanks everyone for tuning in! Sarah have an excellent vacation! Outro (37:51) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (1:18) Stacy and Sarah's Easter celebrations and activities Matt and Stacy's brunch spread Egg filling and hiding Leftover hardboiled eggs Sarah's husband's work travels and turning them into family vacations Women's Health (12:35) The things that women just kind of deal with that are annoying, not all of these things have to happen - often times when we change our diet and our lifestyle, these are the things that go away The myth behind the Paleo diet being a "cure all" Questions & Answers (17:32) Leah - when I eat fermented foods, I get the feeling I am developing a yeast infection. Any suggestions? Stacy thinks there might be an imbalance in the gut, and recommends looking into a diet to reset the bacteria in the gut Sarah notes that studies show that probiotics can help fight candida  Candida likes high estrogen, high blood sugar, and high stress environments The strains in fermented foods are known to help control candida growth Facts about vaginitis (also known as a yeast infection) Candida causes yeast infections about half of the time Other culprits are bacterial infections, irritants, and allergies So a yeast infection could also be caused by a food allergy Sarah recommends getting tested for yeast sensitivities/allergies - these are common food sensitivities  There are a number of yeast free diets that you can utilize  Vaginitis can also be linked to STD's, so it is worth getting tested  Stacy notes that menstruation products (or even condoms) can also cause irritations that are seen in the form of vaginitis  Be aware of what is your "normal" for symptoms that you experience around your monthly cycle, when consuming foods you are sensitive too, etc.  Jennie - why do I poop more, and experience gas, during my period?  Period poops are a real thing - the Buzzfeed article Stacy refers to  The situation is impacted by two things  First, you are probably eating less healthy food than you usually do as you are dealing with hormonal influenced cravings And second, the hormone progesterone peeks during your period, which actually has an effect on how things move through your intestines  The high shift between progesterone and estrogen turning back on greatly impacts your bowels  The role prostaglandins play Major props to Buzzfeed! A special thank you to Stacy for her willingness to talk about poop! And a thank you to the listeners - don't forget to leave those reviews here please!  Stacy wished Sarah happy travels for her spring break vacation with her family Outro (44:28) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (1:18) A whole lot of people told Sarah at the Nutritional Therapy Association conference to say hi to Stacy The conference was three times bigger this year than last Sarah got to meet many new people and reconnect with old colleagues and friends Great to be in an environment where Sarah felt surrounded by her peeps There were also some amazing vendors in attendance Stacy made Paleo peeps with honey and vital proteins, and dusted them in freeze dried fruit There is some transition happening on the Paleo Parents team with their long-time team member Monica, who is stepping back as she prepares for the arrival of her third baby Sarah is starting to work on her next book and owes her publisher two chapters by the end of the month, so she is working on the narrative now How Stacy and Sarah fill eggs for Easter egg hunts This week's show topic will be on Paleo bread Science with Sarah (15:21) A question that Sarah gets asked a lot is if soaking, sprouting and/or fermenting makes a difference with the nutrient compounds of nuts and grains Soaking and sprouting are the same thing - the variable is how long you go for With soaking you take the grain and put them in water for twelve to twenty-four hours If you rinse them and put them on a damp paper towel to allow them to sprout and grow, it becomes a sprouted grain - but the things happening in a sprouted grain start to happen when you begin to soak the grain The anti-nutrients in grains and if they are or are not impacted by the soaking and sprouting Fermentation we are using yeast and bacteria to partially digest the grain Digesting the product using bacteria and yeast It is the same process as making sauerkraut The anti-nutrients in grains and if they are or are not impacted by the soaking and sprouting These processes do not make grains a nutrient-dense food, but they do change the food and makes it more digestible for people that do not have overt food sensitivities Whether you consume these sprouted or fermented grains is all individual choice, and based on where you fall on an ancestral template spectrum Playing around with soaked and fermented grains wouldn't qualify as Paleo All the considerations that go into the choices you make, what your goals may be, and understanding the types of options you have Questions & Answers (27:01) Andrea - what are your thoughts on fermented sourdough bread? Stacy recommends avoiding breads, focusing on incorporating nutrient dense items instead Looking at what you gain by eating these foods Quality of life food versus a nourishing food When we cook/bake a food we kill the nutrients that are beneficial when consuming fermented foods Chris - is there such a thing as Paleo bread? Yes making any recipe with less refined ingredients is a healthier option, but it is deceptive to say that any sort of treat is healthy Stacy refers to these foods as grain-free or gluten-free, she doesn't refer to them as Paleo Selecting what you eat daily by what adds nutrients, but adding the occasional gluten-free foods is what makes this a sustainable lifestyle Its not about deprivation or telling yourself you can't have something - you can choose to eat these things, you just have to decide if they are inline with the goals that you have for yourself and if that is truly a decision that you want to make We all have to find our balance There is absolutely a place for Paleo bread, or bagels, or whatever it is you want - and you will find many of these Paleo recipes in Paleo cookbooks Looking at it as a treat versus this is how I can have toast with breakfast There can be a problem with relying on Paleo versions of old favorites Figuring out what works for you and implementing strategies around those findings - and this process takes time and baby steps Sarah's nine year old won a blue ribbon at their county science fair Thanks for listening, we will be back next week! Outro (54:11) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (1:18) While Sarah is not 100% better, she has more energy than she has had in a long time Build-a-Bear now has sloths Sarah is getting ready for the Nutritional Therapy Association conference which is this upcoming weekend, and she will be in the Portland area when this show airs She is giving a talk on Friday morning and is on a panel discussion on Friday afternoon On Saturday she will just be hanging around the conference She is very excited because this trip because it is such a great conference Sarah will be talking about sleep this year, inspired by her passion for her Go to Bed program and the science behind the role that sleep plays on our overall health and wellness Sarah shared more about the prioritization of sleep Science with Sarah (11:33) Genetics vs. epigenetics - the definitions There are many mechanisms with genes that are influenced by diet and lifestyle Epigentics are inheritable as well - we do inherit some signals from both our parents' and grandparents' environments that control which genes are turned off and turned on We can override those on/off switches with our own diet and lifestyle choices, but the science helps us understand why there is a predisposition for certain diseases with epigenetics We only understand the very tip of the iceberg on this topic, and in isolated specific conditions, but it is a field of science that is exploding right now Sarah thinks that this scientific field will lead to tremendous advances in how we define an optimal human diet Turning the tide of public health by educating our children on diet and lifestyle choices Motivating healthier choices throughout the generations Questions & Answers (27:27) Emma - How exactly does gene expression work? Did my grandparents' diet and lifestyle really help shape who I am? What about my great-grandparents? Do genes really turn on and off? How is this possible? If I were to marry, say, a lifelong smoker, how much of an impact would this genetic "tag" have on our offspring? There are both a genetic predisposition to inheriting a disease and an epigenetic predisposition to inheriting a disease For example, there are a few variants of genes that have much higher risks of autoimmune diseases Sarah shared more examples of gene variants that have a higher risk for various diseases We have this whole separate set of genes that are turned on and turned off based on diet and lifestyle, exposure to toxins, hormone environment, stress, sleep, infection, gut micro biome - and all of the gene expressions impacted from these variables are inheritable So yes, a lifelong smoker would create a genetic impact on their kids The paternal link is just as strong as the maternal link Sarah's appreciation for how her health journey has educated her choices and brought her to where she is today Jessica - if family members have autoimmune conditions, should I adopt an AIP diet to prevent acquiring one? Stacy suggests trying to be aware of what the autoimmune trigger foods are and either avoid or limit them However, it may be hard to stay strict AIP based off of a genetic disposition If you start having symptoms it may motivate you to make those changes, but taking the approach to first build awareness around what the inflammatory and anti-inflammatory foods are, and consuming as much of those healing foods as possible Understand the key concepts behind the autoimmune protocol and why they work Learning about adequate nutrient levels Taking it from the nutrient density focus as opposed to the elimination focus with be hugely beneficial Don't ignore the lifestyle factors and work on those There is a whole class of autoimmune diseases that occur with hormonal changes - partner with a healthcare provider who can help you monitor these changes Monitor how you feel, and look into health challenges if and when they arise Thanks everyone for listening! We will be back again next week! Outro (57:25) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (1:18) Spring has sprung in both Stacy's and Sarah's towns - their fear for what this may mean for an unexpected late snowfall Stacy is finally back among the walking and actually ate a meal since falling dead to the stomach flu on Sunday How Sarah is managing her severe lung infection at this point Sarah's reflection on the moments in life when she has listened to her body, and the times when she has ignored it Sarah's thoughts on blending diet and lifestyle with western medicine practices How difficult it can sometimes be to listen to your own body The topic for this week's show is centered around the topic of staying Paleo when sick and how to recover Science with Sarah (22:35) Sarah is often asked about how to mitigate the effects of taking antibiotics, so would like to discuss how to recover from treating an illness Antibiotics are an issue because they are not specific, they kill a wide range of bacteria One of the first bacteria that antibiotics encounter is the bacteria that is living in our digestive tracks, which is why gastrointestinal issues are a common side effect of taking antibiotics All that the gut bacteria is responsible for in maintaining our overall health and wellness When we kill all our gut bacteria we can experience diarrhea, bloating, gas, stomachaches, nausea, and changes in taste preferences Studies show that being on antibiotics once creates an irreversible loss of biodiversity in the gut micro biome - however, more studies should be done to test this over a greater stretch of time to look at this point further While taking antibiotics you want to take high doses of probiotics, and you want to stagger the probiotics as far away from your antibiotics as you can There is not a general consensus on serving size recommendations, but the 'more the better' mentality is perfectly safe The probiotics are not replacing what the antibiotics are killing, the incoming probiotics are coming into the system to keep the good gut bacteria jobs still going After the course of antibiotics, you want to focus on recovering the micro biome and on rebuilding the bacteria diversity by feeding a diversity of fiber to your gut micro biome in a moderate fat environment - and you do this to tolerance You also want to practice patience with the process, know that it takes a lot of time to reestablish that gut micro biome diversity Questions & Answers (35:28) Cat - in need of some ideas on how to continue with an autoimmune protocol diet when sick Look at AIP friendly baked recipes like plantain muffins, baked apples, etc. Try getting broth in If you eat something like a Ritz cracker, your body not only has to fight the illness, but the additional inflammation of the food you are introducing when your body is already going haywire Smoothies with collagen peptides would be very beneficial Giving ourselves permission to take medication that will help us feel better Tammy - recommendations on how to treat a cold needed When Stacy opts to take medicine to treat a cold - it is after neti potting and lots of sleep just aren't working Stacy was careful to check her cold treatment ingredients and chose a Tylenol version because of her autoimmune condition Sarah's thoughts on zpacks and other commonly recommended cold treatments Sarah takes medicine for colds when her ability to sleep is being compromised Again, don't look at having to take medication as a failure or a setback, but also be sure to not let medication stop you from continuing the pursuit of health through diet and lifestyle Thanks everyone for tuning in! Outro (56:11) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (1:18) Sarah is sick with a pneumonia and working hard to get better Here to help with the show since Sarah is feeling sick, is Matt and Stacy's oldest son, Cole For today's show, Cole is on to share an update on his ADHD symptoms and the lifestyle factors he is incorporating to help with his symptoms  The Paleo View episode that last featured Cole with update on ADHD can be found HERE For more information, check out ADHD Impulse Control: from Frustration to Fantastic blog post HERE Cole is 10, he is in 5th grade, has ADHD, and loves to play board games As a recap, Cole incorporates his Paleo lifestyle at school by making his own lunch and bringing Tate's gluten-free cookies when there is a special occasion in class Since Cole last joined us for a recording of The Paleo View: They tried incorporating supplements into Cole's diet, which didn't work And then try tried coffee for awhile, but then Cole found that he needed it less and less Now Cole is riding his bike to school or walking, which definitely helps with his ADHD symptoms while at school How Cole's teacher helps Cole develop his learning skills and how that impacts his ADHD Cole has also joined a sport that he is loving and thriving in - wrestling What Matt and Stacy saw in Cole once he started wrestling How Cole is now able to play computer games in limited amounts of time when other elements are in check Stacy has noticed that Cole responds differently to playing computer games versus console games on the TV Stacy's reflection on how amazing Cole's progress has been Sarah's thoughts on how positive and happy Cole sounds How Stacy feels about seeing her son form strong friendships and finding happiness The level of lifestyle experimentation that is happening and how impressive Sarah finds that level of tinkering and fine-tuning to be, and how she thinks this will positively impact Cole as an adult All the 'yay mom' moments that Sarah sends to Stacy Attachment parenting, and following intuition in the decisions Matt and Stacy are making for their children How willing Cole has been to work with Matt and Stacy on this level of lifestyle testing Thanks everyone for tuning in and for the ongoing support and encouragement we have received on this topic since first opening up about Cole and his ADHD Stacy is so happy to hear how Cole's story has connected with others and is so grateful for the responses Matt, Stacy and Cole have received on this topic Outro (37:37) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (1:18) Sarah loves that the format of this podcast allows both her and Stacy to tackle current events as they are unfolding in the media And just this week there was a frenzy of negativity on the Paleo diet that was first shared in Australian media, and the stories then reached global media channels So for this week's show Stacy and Sarah want to discuss the current media that is misrepresenting a scientific article and where that all came from, but to also discuss how Paleo tends to be very attacked in the media and how often we typically see critiques of the Paleo diet that completely misrepresent what the Paleo diet even is Stacy is curious to see what the long-term buzz around this media will be The first article that Sarah saw was from a British journal titled, "The Paleo diet is dangerous and increases weight-gain, diabetes expert claims" So this prompted Sarah to look into the science behind this article that supported this claim and she found that there was no link to the original research, however, she found other media articles on the same topic that led her to the original study Sarah shared the other sensationalized article titles Sarah was eventually able to dig through all the articles to find the original, and the title was 'A low carbohydrate, high-fat diet increases weight-gain and does not improve glucose tolerance, insulin secretion, or beta cell mass in New Zealand obese mice' These mice were specifically developed in the last ten years to study diabetes They are a highly susceptible mouse How the study was structured and what the researchers analyzed from the results What the study revealed The rebuttal to the study that Sarah shared on her site HERE The conclusions from the researches on their abstract essentially said, "a low carbohydrate, high-fat diet is unlikely to be of benefit for preventing the decline of beta cell function associated with hyperglycemia and type-2 diabetics" Sarah's takeaway was, 'great - I too don't agree with a ketogenic diet' However, the press release likened the structure of the diet that was used in the study to Paleo, by specifically calling out celebrities and stating that their recommendations have no basis in scientific literature Sarah gets worked up about this kind of critique of the Paleo diet because the study in no way represents the merits of a Paleo diet How shady Stacy found the quote on celebrities to be  "Mass media hype around these diets, particularly driven by celebrity chefs, celebrity weight-loss stories in the tabloid media and reality TV shows are leading to more people trying fad diets backed by little evidence. In people with pre-diabetes or those with diabetes, the low-carb, high-fat diet could be particularly risky. Low-Carbohydrate, high-fat diets are becoming more popular, but there is no scientific evidence that these diets work. In fact, if you put an inactive individual on this type of diet the chances are that person will gain weight." - this was said by the President of the Australian Diabetes Society Where there is merit in this authors points, and where he exaggerates the details The diet studied was structured around 81% calories from fat, 13% calories from protein, and 6% calories from carbohydrates This diet is a ketogenic diet to a T, and you can find more on Sarah's site here on the negative effects of a ketogenic diet So first point, a ketogenic diet does not equal a Paleo diet The other problems with the press release and where the details were exaggerated Nothing in the study looked at the quality aspect of the foods endorsed by a Paleo diet There are two other episodes that discuss the difference between nutrient quality of a Paleo diet versus the nutrient quality of a ketogenic diet, which you can find HERE and HERE The ingredients of the diet used in this specific study and the questions surrounding the ingredients that were selected Why is Paleo so consistently misrepresented in the media? The level of frustration it gives Sarah to see science so grossly misrepresented in the media The responses from the Paleo community that discredit the study because it is done in mice, and Sarah notes that this isn't a fair critique of the study Animal studies are incredibly well validated strategies for understanding human health It is a bad habit to dismiss evidence that may contrast with our views Recognize that we don't have all the answers and be open to assimilating new information, even if it contrasts with previous studies It is responsible of us to look at studies objectively Sarah notes that it is important to think critically and that there is a way that we as a community can discourage such aggressive attacks by putting our support behind rebuttals, behind those who are being attacked, and commenting on these studies in a measured way The best response is measured and logical Definitely engage, but keep it mature and respectful - demonstrate just how much support this Paleo community really has And when you see media articles like this, try not to take them personally Stay true to what you know Don't forget to tell your friends, comment on show notes and social media, and please leave those reviews Stacy also wants to thank those who came out to the event at the Organic Butcher Outro (1:02:31) Learn more about your ad choices. 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Intro (0:00) News and Views (0:56) Stacy is back from her Florida vacation feeling rested and well Matt and Stacy got to visit Universal Studios, visit the Domestic Man's family, meet up with Summer from The Dirty Floor Diaries Stacy was able to keep up with her handstand challenge while on the road Consistency with commitments This week Stacy and Sarah will discuss the importance of consistency and how we navigate consistency even when life presents challenges Stacy's focus on not worrying over every little thing and how that supports her consistency The fine line between maintaining a commitment and obsessing about it Turning a commitment into something negative - an eating disorder is an example of this Consistent health habits are very important, but if maintaining consistency is creating stress than you are not actually proactively working towards health How can you be consistent in a sustainable way - how can I realign this plan to make it a lifestyle? When you hit the wall with life - not just giving up and going off plan, but finding ways to adapt How Sarah copes with high stress or feelings of fatigue so that she is able to maintain her health habits - it boils down to adapting to daily scenarios as needed When you have a day and you don't necessarily adapt, but change plans all together - forgive yourself and move forward - form a new plan for the new day Coming up with non food rewards when you accomplish goals with consistency How to avoid being plagued by negativity when things don't always go according to plan Science with Sarah (21:54) Recent studies have shown that consistency in bedtime and waketwme are really important A couple of different labs have looked at this in different ways The more variability that we have in our bedtime and wake-time, and the more mismatch that we have between our schedule and our body's need for consistent bedtimes and wake-times, the worse the health outcomes How Sarah has focused on consistency in bedtime and the sleep quality improvements she has seen as a result When she needs flexibility in life she tries to get it from other areas, and keeps sleep as a top priority Sleep doesn't come easy to Stacy, but how she still works to keep sleep a priority Knowing your magic number for how many hours of sleep you need Rejigging life for a focus on sleep to regulate hormones, regain focus, and increase efficiency Stacy's research on "multitasking too much" The power of sticking to one task or one top priority  The commitment to whatever your health philosophy/diet may be, it is interesting to recognize how we approach our diet and lifestyle choices is intertwined with how we approach life and how we find balance A very special happy birthday to Matt! Thank you everyone for tuning in! Please don't forget to leave those reviews and to share this podcast with others Outro (38:59) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (0:56) Stacy is feeling pulled in a million directions Work is very hectic, she is fighting a cold, and is prepping to leave for a week-long vacation The whirlwind of a week Sarah has had, and canceling her scheduled plans for a nap instead Stacy's love for her job Finding the right path for you Honoring what is right for you - consistent evaluation and adjustments Coming up with ways to manage your life and your health that allow you to be successful Work life balance Science with Sarah (19:32) Mindful meditation, incorporating 10 to 15 minutes of mediation a day significantly reduces stress Mindful mediation is a meditation strategy that helps raise awareness of our bodies, what is happening in our bodies, where we might have discomfort, and makes us aware of our thoughts and emotions - it encourages us to let these things go There is a variety of ways to practice mindful meditation Sarah's use of the meditation method 'equal breathing' What studies have shown on mindful meditation Functional connectivity was shown to increase with mindful meditation Studies also found a decrease in inflammation within the body And research shows is all it takes is 10 to 15 minutes a day Sarah notes how little you trade in your day to create time for mindful meditation, yet how much you gain If you are new to meditation, guided meditation may be a great place to start and there are a number of resources to help with that Questions & Answers (29:21) Susan - how do you do it all and keep your health intact? Stacy says she simply doesn't do it all She learned that perfection is no longer something she strives for She does the things she enjoys to do, but otherwise delegates to her team or relies on Matt for all that he does to help She does what is important to her - and has a post on the blog here on her time management techniques Her number one priority is spending time with the kids, and that is where she invests her time The activities that help Stacy recharge, essentially her forms of mediation Sarah has just now settled into a work life balance after years of working to strike a balance She had to think of focusing on her physical and mental health as part of her job This mental shift made it easier for her to adjust her priorities without having guilt associated with it Her efficiency increased with this as well, especially since the incorporation of better sleep and exercise allows her to function better Sarah also relies on her amazing team, a supportive husband, and kids that keep her laughing and happy She also schedules out her day and focuses in on one task at a time as opposed to doing too much at once Part of it is being ok with the give and take, asking for help, making sure to look after her own health so she can be efficient and productive There is a constant balancing act, and practice to not overcommit Learning how to fail and to dust yourself off and keep moving forward Unitasking, and what a big benefit this strategy is for both Stacy and Sarah The only times Sarah multitasks June - As a single mom, I am finding it hard to keep up with exercise and cooking Paleo meals - please help! The props that Stacy gives to all who are a single parent who manage a healthy lifestyle for the family alone Taking advantage of already prepared food is going to be your biggest help Buying pre-chopped vegetables, the freezer section is going to have the most nutrient dense options Plan ahead for breakfast and lunch with a big pot of soup or a frittata that you can save and serve Stacy always takes leftovers or a salad for lunch with canned tuna or salmon Everyone in the community eats hot dogs some times, they are just buying a different brand than a SAD and not putting it on a bun Feel good about the progress you are making Sarah only cooks three to four days a week, and cooks big meals and plans to have leftovers Crockpot meals can be very helpful, also developing a repertoire of 10-15 minute meals to have on hand and utilize when needed Perhaps also using a big cook up day on the weekend would be a good option Part of the transition is finding your new convenience foods Find way to combine focused time with your kids and other activities - getting them involved in the kitchen, working out outside with your kids, finding a gym with a great kid area Tammy - what tips do you have for families where both of the parents work outside the home and finding time for everything is a challenge? Batch cooking and plan ahead Prioritize and let go of the things you can't accomplish and reschedule the tasks you must Experiment with new favorites with your kids Let your kids search for some recipes on Pinterest, Instagram or blogs and help them search for Paleo options Check out Paleo Parents e-book Paleo to Go and their print book Eat Like a Dinosaur Stacy apologizes for sounding like a frog on this show - a sign that she was trying to do it all Hopefully this show was a good reminder to prioritize yourself - don't ever take the advice to just push through the exhaustion Please don't forget to review the podcast and to share with family and friends Thanks everyone for listening! Outro (58:13) Learn more about your ad choices. Visit megaphone.fm/adchoices

Intro (0:00) News and Views (0:56) Stacy started aerial yoga, see the video here And loved it so much she bought a system for home, the Aerial Essentials yoga fly kit All the love Sarah is sending to Stacy from the podcast licensers she met at her book signing events in Texas How loved Sarah felt during her Texas stops, and especially by those who brought her AIP friendly food to enjoy during her hectic travels What else Sarah did during her trip When Sarah returned home, she had a busy Monday morning appearing on a local news station to help with the opening of a new Sprouts location How Matt and Stacy eliminated their weekly stops to multiple grocery stores For this week's show, we have a number of questions in the queue that are pretty general, but very common and will make for a great discussion for both those new to Paleo and those who have been following this template for a long time Science with Sarah (15:57) An article published in the scientific journal Nature, Diet Induced Extinctions in the Gut Microbiota Compound Over Generations The study asked the simple question - what happens to the gut micro biome when we go on a low fiber diet? The standard american diet is a low fiber diet What happens over the long-term Are the results reversible What happens from one generation to the next since we inherit our parents micro biome The gut micro biome refers to the collection of microbes living in our digestive track We have as many cells in our gut as we have in our whole body, if not double We depend on this bacteria that lives in our gut - they help us digest our food, access nutrients from our food, create nutrients from our food, regulate the immune system, regulate our metabolism, they regulate our gut barrier, they regulate our neurotransmitters, they impact every system in our body Every chronic illness is linked back to something going wrong with the bacteria in the gut What makes for a healthy gut micro biome is one with a large variety of different types of species that live in our gut We achieve this by eating a fiber rich diet from veggies, fruit, nut and seeds - and focusing on big portions of non-starchy vegetables with as much variety as possible Too high of fat can mess with the type of bacteria that grows in our body What the study did to explore the questions surrounding a low fiber diet And what the study found when studying a low fiber diet in mice  They then looked at what happened over the course of four generations of high-fiber diets vs. low-fiber diets, and switching on an off between the two The paper emphasized that if we don't fix the food system, we are not going to be able to recover human health because how linked our health is with this diversity of the gut micro biome Essentially bacteria extinction is taking place Not just a SAD is to blame for these changes, low carb and ketogenic diets are also low fiber and they also happen to be high fat Why emphasis on getting more vegetables is critical The daily recommended allowance of fiber is 25 g Aim for 9 to 14 servings of vegetables with a mix of starchy or non You can use an app like CRON-O-Meter to track your fiber intake The value that journaling for a couple of days can play in your overall health Eat more vegetables, look for great sources of probiotics, don't regret the things you have done in the past Questions & Answers (34:54) Mary - can you overdo fiber? Generally the answer is no, but there is a big but to the answer Bacteria help us breakdown fiber - when we don't have the right types of bacteria to help us breakdown that fiber it can cause gastrointestinal symptoms We can see these symptoms not only when fiber intake is too high, but when we are trying to increase our fiber intake, or reintroduce fiber after a SIBO approach where we are starving bad bacteria Slowly increase fiber if you are experiencing trouble, as opposed to automatically focusing on the 25 g a day - monitor GI symptoms, and pull back if you experience uncomfortable side effects Glenda - what are the best numbers to pay attention to for general health? What questions should I be asking my doctor during my annual physical? Stacy notes that it depends on your doctor - that it may work best for you to know ahead of time what you are looking to gain from your yearly physical and ask for tests relevant to those specific questions Stacy shared on the numbers that were most important to her to explore, and why those numbers were specific to her health and what she was dealing with Stacy's general recommendations on numbers is to look into triglycerides, HGL, LDL, and blood sugar Sarah notes that all of the general tests that your doctor will run are excellent, but she recommends to be educated on the reference numbers If you think you have a problem with a particular system, that is where requesting more detailed testing is useful, but if you are monitoring how things are going, the usual tests will suffice Kimberly - are there some general guidelines to Paleo to follow? The general guidelines that Stacy follows: She values nutrients and focuses on where she is going to get her nutrients for the day, and she does monitor both calories and macros She thinks ahead through the day and how to achieve a balance that supports her health goals She makes sure she is going to get organ meat a couple of times a week, which Stacy gets through EPIC's Liver Bites She also makes sure that she is getting seafood and broth a few times a week These guidelines may be a little overwhelming to someone who is fairly new to Paleo - a better way to look at it would be, is this the most healthy thing I can eat or does it simply taste good? Also consider your core food groups - get in the habit of eating meat and vegetables Your best approach is to practice moderation with your macro intake - 20/30% protein, 25/40% carbs, 30/55% fat Going with 1/3, a 1/3, 1/3 and letting things fluctuate a bit here an there from one day to the next will ensure balance 1/4 of your plate should be protein, with maybe 1 starchy vegetable and a couple of non-starchy vegetables Keep a food journal, be mindful, and make sure your caloric intake isn't through the roof How Stacy has calculated her macros and how she adjusted them to tackle her specific health goals How Sarah gets her macros and the value she has found from journaling How tracking has impacted both Stacy and Sarah's mental and physical health The next Go to Bed group challenge starts this Sunday (learn more about this program on this podcast episode or visit the site HERE) Stacy encourages everyone to get in on handstand month Make sure you are signed up for both Stacy and Sarah's newsletters to not miss all the amazing posts and recipes that are going out! Thank you everyone for submitting your votes for Paleo Magazine Best of 2015!! And please don't forget to leave a review for The Paleo View Thanks everyone! Outro (1:12:17) Learn more about your ad choices. Visit megaphone.fm/adchoices