TPV Podcast, Episode 61: Supplements

October 18, 2013 in Categories: , , by

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Our sixty-first show!
Ep. 61: Supplements

In this episode, Stacy and Sarah talk about their supplement routine, why whole food sources will always trump pill form nutrients,  and how to address specific needs with your supplement choices.

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The Paleo View (TPV), Episode 61: Supplements

  • 0:00 – Introduction
  • 0:52 – News & Views
    • Right before Stacy hoped on the line to record she received an email from Paleo Magazine notifying them that they have been nominated for awards in four categories! GO VOTE HERE!
    • Mid show Sarah also found out that she was nominated for ‘Most Anticipated New Paleo Book, The Paleo Approach‘ by Paleo MagazineGO VOTE HERE!
    • Sarah is making a good dent in edits and is moving on to editing design pages next – she has been very pleased with the design proofs so far
    • Sarah thinks that after about one more week of editing there will be an actual PDF to review
    • For the first time in the development of The Paleo Approach, Sarah actually believes that there will be a final product at the end of this, and it is so exciting to gain that final push of momentum as she goes into the home stretch
    • Stacy raised over $1,000 for Barbells for Boobs, and did a great job at the competition and beat her goal – she even did the workout as prescribed and is feeling incredibly proud and strong
    • This week’s show is all about supplements, which is a reoccurring theme that is woven throughout many episodes and is a topic commonly covered on both Paleo Parents and The Paleo Mom
    • Stacy wants to remind people that she sought out professional guidance on supplementation before identifying the approach to her supplementation, and Stacy recommends that everyone should work with a professional when supplementing outside of whole foods
    • Remember, in this episode Stacy and Sarah will share THEIR unique experiences and opinions regarding supplementation – everyone is different and the information and opinions expressed in this show are not recommendations on what you should do
  • (18:33) Science with Sarah – Probiotic Supplementation
    • LaDonna wrote in asking for a recommendation on whether or not probiotics should be taken with meals or without?
      • We get probiotics from dirt and being dirty, from unwashed, locally and organically grown produce, and fermented foods
      • Probiotic supplements are designed to be organisms that are natural to the large intestine
      • The rationale for taking the supplement without food is because you want the organism to be delivered to the large intestine without stimulus to grow prior to reaching the large intestine
      • The rationale for taking the supplement with food is to mirror the natural process of probiotic consumption and to expose it to food that will help it grow and survive while en route to the large intestine
      • When in doubt it is more natural to take supplements with meals, and more often than not you will find that recommendation on the bottle
      • Ultimately there is no clear answer to the question and the best thing to do is to self experiement and see what feels best for you
  • (23:00) Questions & Answers
    • Kristina – what are the best resources to utilize to dial-in to the correct supplementation combination?
      • Stacy first encourages whole food nutrition supplementation – some of the best sources are bone broth (which you can incorporate into meals in a number of ways), liver and heart – really any organ meat (Beyond Bacon, Eat Like a Dinosaur, The Paleo Approach, Paleo Parents, and the Paleo Mom all provide recipes to help you incorporate organ meats), fermented foods, epsom salt baths
      • Sarah reminds people that Stacy is absolutely right, you don’t actually need anything in a pill form if you are healthy, following a paleo diet, and incorporating the items Stacy mentioned
      • Adding on to Stacy’s list, Sarah also suggests seafood (both shellfish and fish) and vegetables (both fermented and non)
    • (33:45) Nina – what supplements can I take to support digestion? How can I specifically address issues with heartburn?
      • Stacy suggests not eating dairy or sugar to reduce the heartburn issues
      • Sarah recommends focusing on fat soluble vitamins – vitamin A inparticular is incredibly helpful to repair the gut
      • Stacy also notes that bone broth and coconut oil will help with gut repair
      • If Stacy could get over low stomach acid, she firmly believes that others can resolve their gut issues as well with time and diligence
      • The Poop Pageant in Practical Paleo is a great tool to utilize when identifying if you have gut issues (look at page )
      • Hydrochloric acid, ox bile (specifically for gallbladder function), and digestive enzymes for pancreas support are the three supplements for supporting digestion
      • (48:33) Sarah covered the various enzymes and what they specifically target in the digestion process
      • To go off the protein pump inhibitors you will want to talk to a healthcare professional first and identify how to incorporate digestive supplements, get adequate sleep, limit fructose, get enough omega 3′s, and make sure you are following proper meal hygiene practices regarding chewing and beverage consumption
    • (54:33) Sandy – is Dr. Ron’s Smooth Operator a safe supplement? What is the best dietary approach to healing gut issues related to SIBO?
      • Sarah covered the ingredients in Dr. Ron’s Smooth Operator and what they do in the digestive system
      • Sarah says that it might be worth trying the supplement to see if it supports your digestive health, but you could also try a straight L-glutamine supplement
      • The difference between SCD, GAPS and FODMAPS was covered in this episode
      • SCD and GAPS are designed to treat SIBO by eliminating starches, but you can develop undergrowth overtime – they are not a long-term, sustainable solution
      • SCD and GAPS have not been validated in the scientific community, low FODMAP diets have very extensive studies on how beneficial it is towards a number of gut issues
      • Sarah’s recommendation to anyone with a lot of digestive issues is a low FODMAP paleo approach with proper digestive supplementation
      • Both Stacy and Sarah experienced great results from going through a 21DSD
      • And don’t forget that you can still be paleo and take medication, there is a time and place for conventional medical treatments
    • (1:05:39) Pam – how much of your skin needs to be exposed to the sun to absorb vitamin d? What brand of fish oil do you recommend?
      • You want a whole food supplement that has a synergistic relationship in your body, you don’t want to take something that overpopulates your micronutrient balance
      • Fermented cod liver oil is the recommended source because it is a whole food source with synergistic properties that has not been oxidated
      • Everyone in Stacy’s family takes the Green Pastures FCLO, the kids use it on an as needed basis and Stacy takes it as often as she remembers to
      • (1:11:13) Sarah covered the health studies that explored fish oil supplementation
      • The best way to get your omega 3′s is to eat fish or brains
      • Stacy and Sarah love FCLO for its nutrient density beyond omega 3′s
      • With vitamin D absorption, the more skin that is exposed the better – the less skin that is exposed, the more time you will need to spend outside to absorb the vitamin D
  • (1:18:48) Additional Notes on Supplements
    • Stacy gets supplements through a company called Biotics and she takes an HCL, ox bile, epsom salt baths, chromium – Stacy also consumes bone broth and organ meats with regularity
    • Sarah eats oysters for chromium and recommends the brand Crown Prince, which she buys at Trader Joe’s
    • Sarah takes magnesium, plant enzymes to help digest the vegetables she eats, she is testing vitamin c supplementation, and also takes Perscipt-Assist
    • Sarah tries to get most of her nutrients through real food sources though
    • Please also check out the Balanced Bites show featuring Chris Masterjohn 
  • (1:30:52) DON’T FORGET
  • (1:32:16) Outro

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Comments

Hi Sarah – in the podcast you mentioned that certain herbs such as slippery elm are immune system stimulators. We are trying to heal my husband’s gut (has severe psoriasis) and want to make sure the supplements he is taking aren’t doing more harm than good. Do you know of a website or resource where I could find a list of what supplements/herbs activate the immune system? And are all to be avoided? We are waiting to get Genova stool test results back and I know he’ll need to go on anti-fungals (olive leaf extract, oil of oregano, Pau D’Arco, Oregon Grape, etc.) as well and I want to make sure we are choosing the most appropriate ones. Also, do you know if turmeric or colostrum would be immune system activators? We are working with a functional MD but we aren’t set to see her for 2 weeks. Any info or resources are appreciated!

Thanks,
Maija

The only place I think I’ve seen a comprehensive list (other than what’s in my book) are Anne Angelone’s e-books. You might try looking at Dr. Karrhazian’s site and see if the information is there. Curcumin (in turmeric) and colostrum are both immune stimulators. The only two gut-healing supplements that I know for sure aren’t are L-glutamine and DGL.

You mentioned that a benefit of being outside besides Vitamin D is that blue light entering the cornea helps with circadian rhythm. Do you know if the light has to go directly into the eye–does wearing glasses or contacts hinder the circadian rhythm benefit?

Thanks for all that you do!

Hi, Sarah,

LOVE the podcast – I kind of can’t get enough of your fascinating explanations of all the science.

Anyhoo, so the huz and I’ve been paleo for over a year but about two months ago, we both contracted the same cold and it had the WEIRDEST symptom: extreme sugar cravings. I could not control myself. My husband, working at home, ate 4 mangos a day but stuck in the office I went a little crazy on all of the stupid pastries our office has around. Needless to day, I gained 5 lbs in a week. Horrible.

Then as soon as the cold was over, the cravings were gone. I had no problem going back to my prior ways.

Listening to this podcast, I began to wonder if the cold (or our immune system in responce to the cold) had somehow depleted our magnesium and/or vitamin C levels. You mentioned stress but I wondered if an immune response could be tied up in the cravings too?

Interested to hear your take.

I’ve had weird cravings and aversions with viruses before, so I don’t think it’s just you and your husband (or at least, maybe we’re the only three). Definitely the increased immune activity of fighting a virus can burn though some vitamins and minerals, not just magnesium and vitamin C but also zinc, iron, calcium, antioxidants, etc. The best research is research showing that people with immune or autoimmune diseases are deficient in certain nutrients (although part of this is certainly diet, another part might be that they’re used up by the immune system). I don’t think there’s any conclusive research, but it doesn’t take any kind of stretch of the imagination to see how it might work. :)

As a person with a high risk of hyperprolinemia due to a a deficit of proline dehydrogenase (PRODH) enzyme activity, I think supplementing with glycine and maybe lysine may be better for me than supplementing with collagen or gelatin; but there are different forms of glycine and I’m not sure which one may be better. For example dimethyl glycine(DMG) may be helpful in autoimmune diseases and more likely Lupus if what I read on some sites is true and there is betaine anhydrous which is also a methyl donor and of course there is glycine itself and maybe some other supplements that supply glycine. Any suggestions ?

What made me think I had a higher risk about hyperprolinemia was the first, second and third links but the fourth link I’ve read later seems I’m less likely to have hyperprolinemia as a person with schizophrenia:

http://www.ncbi.nlm.nih.gov/pubmed/21645996
http://www.schizophrenia.com/sznews/archives/002720.html
http://www.plosgenetics.org/article/info%3Adoi%2F10.1371%2Fjournal.pgen.1000252

http://www.readcube.com/articles/10.1038/sj.mp.4001597

It’s strange that occurence of hyperprolinemia in schizophrenics is even less than controls though it’s explained that “When PRODH activity is low, proline levels are high, creating an excess of excitatory activity leading to overall hypersensitivity of nerve cells to stimulation that might contribute to some schizophrenia symptoms.” and that “functional polymorphisms in PRODH are associated with schizophrenia, with protective and risk alleles having opposite effects on POX activity.”

I’ve been using glycine and lysine since I read that they could be helpful in schizophrenia, but I’m unsure about whether I need proline or gelatin or collagen or not.

Interesting. It doesn’t look like any of these studies give much guidance in terms of diet. I suspect that avoiding proline-rich grains and legumes would be sufficient to make a large impact (you still need proline, and the proline dehydrogenase activity is lower but it’s still there and working). Actually, I think that a strategy similar to B-vitamin supplementation for C667T variants of MTFHR could be employed here. The only co-factor for proline dehydrogenase is a molecule built on vitamin B2 (riboflavin), so focusing on B2 rich foods means that the prodh that you do have is working the best it can. I don’t see a clear answer on the collage/gelatin versus isolated amino acid supplementation. I would suggest experimenting with it and seeing if you notice a difference (especially since you don’t know if you have a variant of the prodh gene or have hyperprolinemia).

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