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TPV Podcast, Episode 43: Eating Disorders

June 14, 2013 in Podcast, Show Notes

Our forty-third show!
Ep. 43: Eating Disorders

In this episode, Stacy and Sarah are joined by George Bryant of Civilized Caveman, author of Caveman Feast, to discuss eating disorders. Learn the difference between physiological and emotional cravings and how to mange them, how to identify and address binge eating and more.

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The Paleo View (TPV), Episode 43: Eating Disorders

  • 0:00 – Introduction
  • 1:19 – News & Views
    • This week we are joined by a returning and frequently requested guest, George from Civilized Caveman (aka, Caveman Feast, king of bacon, resident male guest)
    • George noted that the Paleo Parents are challenging his bacon reign with Beyond Bacon that landed on his doorstep the day the podcast recorded
    • Sarah made plantain chips from Beyond Bacon the night the podcast recorded
    • The day the book arrived, Sarah and her daughters went through and marked all the recipes they wanted to try
    • Up first they are going to make the Caramel Praline Lard Fudge, and then The Best Brownies
    • When Juli was visiting the Paleo Parents over the weekend she discovered that the magic to the brownies is to use medium size chocolate chips
    • George had to brag about his recent baking success, which was a Bacon Chocolate Banana Cream Pie with a bacon crust, but he thinks he is going to have to do a side-by-side comparison using the Beyond Bacon pie crust recipe with his filling
    • George is doing a fundraiser for Mike, who is in need of a heart transplant, and chatted briefly about what he is doing to help him and his fiance – be sure to donate and help Mike!
    • The show theme for the week is on eating disorders with some deep questions that focus on binge eating
    • Sarah and Stacy have dealt with eating disorders, and George provides an additional outlook on the subject as he has dealt with eating disorders as well
    • Please check out this podcast for additional information on Stacy’s, Sarah’s and George’s background on their weight struggles
    • Stacy was obese her whole life
      • Was sent to fat-camp as a kid, was bulimic throughout camp and got really sick; came home and gained weight
      • She went back to fat-camp the next year and didn’t get sick, but her bulimia got worse
      • It took her a few years to work through the bulimia, but she still dealt with bingeing
      • Since Stacy was undiagnosed celiac for so long, she feels that her body dealt with such intense cravings because she was nutrient deficient
      • Now paleo provides her with a nutrient dense template and she focuses on many other healthy lifestyle factors, which has helped her move on from binge eating, but it can still be an emotional struggle sometimes
    • George’s problem with bulimia began at the age of 14 due to some bullying and comments from family members
      • Battled bulimia throughout high school
      • Joined the Marine Corps. and had to lose 40 pounds, and did so in an unhealthy way
      • Graduated boot camp weighing 155 pounds
      • Spent the next year getting ready for deployment and then spent 13 months in Somalia
      • While in Somalia both of his legs blew up from exercise induced compartment syndrome – had 6 surgeries, spent 12 months in a wheelchair, 18 months in physical therapy and became addicted to pain meds
      • During that time George’s weight ballooned up to 257 pounds at 5’8
      • After that he used triathlons, binging, purging, and carb loading to lose weight
      • Eventually he was deployed to Afghanistan and it was there that he discovered paleo and Crossfit, and the combination helped him discover a healthy way of living
      • When he returned home he created a paleo website as an accountability tool
      • The last time he had an issue with his eating disorder was in February 2012
      • It was at that time that he attended Paleo FX where he found amazing friends, and it was a tipping point for him because he found people that love him for him no matter what he looks like
      • He was able to begin his journey of recovery and it took him about six months after that to begin talking about his journey
    • Stacy notes that people have a preconceived notion of who deals with bulimia, and Stacy and George’s backgrounds prove that it has a lot more to do with emotions and other factors in life, as opposed to the notion that bulimia is something that only dancers and models deal with
    • Sarah has a history of binge eating
      • She stopped weighing herself above 265, but gained at least one clothing size after that and generally estimates that she was between 280-290 at her heaviest
      • Sarah lost 100 pounds in her early 20′s through a low-carb diet and marathons, and then she got very ill and was put on high doses of steroids, and that is when she slipped back into worse binge eating behaviors
      • It was also at this time that she was diagnosed with irritable bowel syndrome, and she used laxatives to help with the IBS, but also used them as a weight-loss tool
      • After being so ill and being on steroids for a number of years, right around the time that her oldest daughter was one she realized she was pre-diabetic and as a new mom this moment was a major wake-up call
      • She found the strength to change the way she was eating and her behavior with food
      • Sarah wanted to make sure that she could be the mom she wanted to be, and was able to have a much healthier second pregnancy
      • While she struggled with weight with her second pregnancy, her eating behaviors were healthy and that is when she found a paleo diet
      • In the last two years of eating paleo and starting to look to food for nutrients, Sarah’s behavior towards food has been improved greatly and she has been able to address micro-nutrient deficiencies and blood sugar imbalances
      • Food is still a big part of her life and she still has cravings when she is stressed, but if she binges now it is not even remotely close to what it use to be, now it is 3 dates as opposed to a gallon of ice cream
    • As you can see from such differing stories, you are not alone if you deal with an eating disorder there is a way through
  • 27:25 – Science with Sarah: Food cravings, and the difference between physiological and emotional cravings
    • Physical cravings for food can be caused by a number of diet and lifestyle factors
    • Nutritional deficiencies will increase your appetite and you will crave food as your body tries to restore nutrient levels
    • Calcium, magnesium, chromium, CoQ10, and fat soluble vitamins are all common nutrients that cause cravings when low
    • Another important diet factor that contributes to cravings is blood sugar regulation, which leads to insulin resistance
    • Restoring insulin sensitivity and regulating your blood sugar are the two most important things that you can do to address food cravings
    • One of the biggest causes of food cravings is stress, which is a well documented interaction between cortisol and reward centers in the brain
    • Those food cravings actually exist because when you are stressed your body is having a hard time reaching stored energy and your brain is seeking readily available sources of fuel
    • The real solution is to manage stress
    • Inadequate sleep is another lifestyle factor that causes food cravings
    • There are studies that show that getting four to five hours of sleep a night, a few days in a row, directly increases food intake
    • Sarah feels that the number one thing that helped her lose weight was going to bed early, because then she was able to manage stress, repair her body, and break those craving cycles
  • 36:26 – Q&A
    • Sarah: Will I ever be able to eat starch again? Should I try an autoimmune protocol to help with my gut issues?
      • Reminder from Stacy to come to the Paleo Parents Meet-Up group
      • There are studies that show that Erythritol increases gut permeability, leading to a leaky gut
      • For many people sugar substitutes can still cause a release in insulin, leading to strong cravings
      • Sarah recommends for anyone dealing with sugar cravings to avoid all fake sugars
      • Stick with fruit because your body will know how to handle those sugars
      • If you are eating junk food with that level of consistency, your gut is not healing so it cannot handle the starches you are eating from whole foods like sweet potatoes
      • Reactions to food can take up to 5 days to surface, so it may look like it is the sweet potato, but it is probably related to the ingredients of the junk food
      • George’s recommendation is to look at the root of what is going on, what is the trigger for binges, poor sleep, etc.
      • Try to make this situation as real as possible and own what is going on and what is causing it – find accountability and support that will help you learn to love yourself
      • Before testing an AIP, Sarah suggests dealing with the binges and working towards a paleo diet for a chunk of time to see how far it gets you with your health
      • Stacy notes that she found a new way to comfort herself outside of food and she relies on her close relationships to give her the love she needs to work through those emotions
      • Try identifying nourishing binge foods that can help you transition away from the habit of binging, so that you can fully remove the items that are damaging your gut and focus on the emotional healing that you need
      • George notes that healing from an eating disorder is a process, every day you will learn how to manage your emotional and physical health
      • When you wake up, you have the choice on how you see the day and how you manage your emotions
      • When you do lapse or you have an issue don’t dwell on it or punish yourself for it, take it for what it was and learn from it and move forward
    • (57:26) Anonymous: How do I know if I have a binge eating disorder? And if I do, how do I stop?
      • The level of deprivation that you put yourself through when bodybuilding is incredibly intense – the culture and mentality creates an unhealthy cycle of habits that you need to take an honest look at and see how it is impacting your overall health
      • George loves nuts, seeds, dried fruit and coconut butter as well, but works to enjoy them in moderation
      • George doesn’t know if he would say that Anonymous has a binge eating disorder, as much as he might suggest that he/she has some disregulated hormones or some insulin resistance
      • Anonymous could be over-training or not eating enough, which may be leading to the cravings
      • Be careful with end-date eating structures as you need to find a lifestyle that feels long-term with few highs and lows in habits
      • Sarah and Stacy agree that Anonymous sounds like he/she is under-eating, which is stressing your body and causing your body to crave calorie dense foods
      • Bingeing is not something you think about, if you are a binge eater it is a compulsive emotional thing where you go into zombie mode and the food takes over, filling an emotional void
      • It sounds like this person’s body is simply telling them to eat more food, with more fat
      • If you have IBS and you are not absorbing your nutrients, working to eat from a paleo template will likely help you get to a healthy weight where you are better able to control the cravings
    • Stacy notes that people often answer their own questions in the actual question they are submitting, and agrees with George’s suggestion that you need to sit down and write your question, and a couple days later look at what you wrote to see if there are answers within it
    • When you are looking at your overall emotional health with food, it is important to look at your relationship with food and how you are responding to it
    • Try to make the steps that you can towards making better choices and if you don’t make the best choice move on because if you dwell on it you are only going to go to worse places
    • Sarah notes hmmmmmm…..bacon
    • George had bacon dipped in almond butter for dinner, he also does Italian sausage dipped in almond butter
    • Special thanks to George for joining Sarah and Stacy on another episode!
    • George’s other guest appearance on TPV can be found here, and he will be on the show again in a couple of weeks for a Beyond Bacon themed show airing on Tuesday, July 2
    • George will also be visiting the Virginia area for the Beyond Bacon release party
    • The party will be at the Red Apron on July 5 in Fairfax, VA – more details to come soon
    • In addition to George, Bill and Hayley from Primal Palette, Russ from The Domestic Man, Stefani Ruper from Paleo for Women, and Aimee Buxton, Stacy’s photographer will all be at the release party – so come hangout!
    • Be sure to keep watching the Paleo Parents site in the upcoming weeks with all of the Beyond Bacon giveaway promotions!
    • Thanks for listening and happy bacon days!
  • 1:22:46 – Outro

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TPV Podcast, Episode 42: Managing Different Diets Within the Home

June 7, 2013 in Podcast, Show Notes

Our forty-second show!
Ep. 42: Managing Different Diets Within the Home

In this episode, Stacy and Sarah are joined by Danielle Walker from Against All Grain and Brittanie from Three Diets, One Dinner to share tips, best practices, and recipes for families who have multiple eating styles all under one roof.

Click the picture above to be taken to iTunes

or download and listen by clicking the PodBean player below

We’re now on Stitcher!


If you enjoy the show, please review it in iTunes!

 

The Paleo View (TPV), Episode 42: Managing Different Diets Within the Home

  • 0:00 – Introduction
  • 1:19 – News & Views
    • This weeks guests are Danielle Walker from Against All Grain (with a book to be released in a month!) and Brittanie from Three Diets, One Dinner (with It’s Paleo Ya’ll: Real Recipes from Texas coming soon!)
    • This week’s show is on how to accommodate different diets in the home, and both Danielle and Brittanie relate to Stacy’s and Sarah’s households where there are different needs all under one roof
    • Stacy is fighting a bug, but in other news got her LifeSpan treadmill desk delivered and will be setting it up soon, she also saw Iron Man 3 recently
    • A few weeks ago Stacy and Anne tried to coordinate a double-header movie date, but Stacy mistakenly bought tickets for the wrong show so they could only see one of the movies and had to reschedule the second
    • What does everyone bring to the movies for snacks?
      • Stacy brought apples and chicken liver mouse to the movies and sometimes brings nuts
      • Danielle doesn’t go to the movies often, and the last time she tried to go to the movies the movie date with her husband was cancelled because of book editing – but she typically brings water when she does go
      • Sarah takes a cheat and has popcorn if she is feeling well
      • Brittanie has popcorn as well, but gets a popcorn baby from eating it – well worth it though
    • When Brittanie started her blog she was managing three diets in her house: she was on paleo, her husband on SAD, and her son wouldn’t touch anything green
      • Brittanie felt like this plan was too expensive and took too much time
      • So she started cooking paleo meals for herself and modified from there to make sure that her husband and son could enjoy them
      • Her family’s old favorite meal was spaghetti and meatballs, so she made the dish with zucchini noodles and her husband would eat that, but her son wouldn’t
      • Her son would have the meatballs and some garlic bread instead of the zucchini
      • Eventually she stopped buying the bread, and then she started making paleo versions of the foods they eat, like pizza
      • Her husband and son eat dairy, but she doesn’t and just leaves cheese off her side of the pizza and omits where and when she needs to
      • She also plays with texture, one of the recipes she makes is an Indian spiced beef with spaghetti squash – her and her husband eat the beef and squash, and for her son she grinds up the spaghetti squash and makes it into a patty with the beef (Brittanie’s son is 4 1/2)
    • Sarah’s daughter recently had a run in with dairy and gluten and those are always hard situations to deal with when your kid’s diet is compromised outside of the home – check this podcast out for information on sneak exposures and maintaining a Paleo diet away from home
    • Danielle’s household was a slow transfer to paleo just like Brittanie, she started eating paleo before Asher was born and her husband took on a paleo diet to support her
      • Overtime her husband would relax his limitations when eating out and would experience negative effects
      • Her husband is 95% paleo now, even when he is not with Danielle
      • When Asher was little she at first gave him certain items like baby oatmeal and she started him mostly gluten-free, but gave him Annie’s Cheddar Bunnies, which was one of the only things he had with gluten (Stacy notes that Annie’s does offer gluten free products)
      • However at PaleoFX she learned a lot that made her reevaluate the structure of her son’s diet to try her best to limit his risk of developing the same autoimmune condition that she has
      • Now he is gluten-free, but he does have brown rice cakes and a couple of other items
      • For meals Asher eats what Danielle and her husband eat and they encourage him to try everything on the table, but do use Applegate hot dogs or rolled up deli meats when he has an issue with something they are eating
      • She has also found that if Asher helps her cook he is more likely to want to eat whatever was made
      • One of Asher’s favorite recipes to make with her is Not-a-Grain Bars
    • When Brittanie’s son lost interest in cooking with her they started making cooking videos and he loved that addition to the experience
    • Stacy notes that you need to stay on your toes and find ways to keep kids engaged in the kitchen
    • Sarah’s daughters love to cook with her and she has to manage the chaos in the kitchen, but enjoys them being involved
    • For Stacy, her kids have always eaten what her and Matt eat, even before they were paleo
      • They always have two options for vegetables at the table
      • If someone doesn’t like the choices they don’t eat and make up for it the next day, and Matt and Stacy don’t stress about it
      • Stacy and Matt also used gray area foods to help them through the transition with their kids, from things like rice cakes to paleo waffles
      • It can take years to manage the transition and there is nothing wrong with that
      • Wesley seems to have a gut of steel, Cole isn’t as solid but doesn’t have an issue with nightshades, but it can sometimes be difficult for Finn so they redeveloped his and Stacy’s diet so that they could still enjoy food, but in new ways
      • At home they do their best to not serve foods that other members of the family can’t eat
    • When Sarah started paleo she was in the habit of catering to her oldest daughter’s dietary needs due to low weight issues from the time she was born
      • With her youngest daughter they found out that she had a gluten sensitivity and the whole family transitioned to paleo at the same time, as a result her oldest daughter’s health issues went away as well
      • However, when they started paleo Sarah was a short-order cook – her youngest was easy to feed, but her oldest was picky and difficult to feed
      • Now the girls eat the same food as everyone else, with Sarah typically eating a different breakfast and lunch from the girls
      • Everyone eats the same thing for dinner, there are always two vegetables and fruit on the table
      • It takes her older daughter a long time to eat still, but she eats the meals that are served
      • Her oldest daughter can handle a bit of dairy, but her youngest can’t handle dairy or tomatoes
      • Treats are where it gets difficult because one kid can eat some of the gluten-free items and the other can’t – they work really hard to plan ahead for those situations so that they can have options available, like an emergency Larabars
      • They are at a point where Sarah does less cooking than ever before and she is happy with their routine is at
  • 40:54 – Science with Sarah: If my food sensitivity screen came back negative for a specific food, can I eat it?
    • Short answer – not necessarily, it depends on the food you are talking about
    • There are a number of foods that can be problematic for your health in ways that do not show up on food allergy testing – in fact, there are ways that you can be sensitive to foods that won’t show up on a food intolerance test
    • The most typical food sensitivity tests are IgE antibody production, IgA, IgG and sometimes IgM
    • You can also produce IgD antibodies, which there are no tests for
    • You can have direct immune activation that is not through antibodies and will not show up on a test
    • You can also have foods feeding bacterial overgrowth or fructose malabsorption, which won’t show up on these kinds of tests
    • When you talk about foods like nightshades, there are no tests to check for your sensitivity, you simply have to use elimination dieting
    • Foods like gluten can cross the gut barrier and cause a leaky gut and activate the immune system in people without gluten intolerances
    • When you are evaluating whether or not a food is a good food for you the most rigorous and simple way to check is to eliminate a food for two weeks to a month and then test reintroduction and see how you feel
    • Sneaky reactions can get hard to interpret and that is when an elimination dieting under a health professional can be helpful
    • It can also be hard when you are sensitive to multiple things, which is really what the autoimmune protocol essentially is
    • When you are looking at a food sensitivity test trying to decide what items to keep and what to eliminate, it really needs to be handled case by case based on your history and what type of food you are talking about
    • The Paleo Approach will be a great resource to help you with this, but before that is released look to the autoimmune protocol foods and test eliminating those
    • Danielle had an allergy test completed under her naturopath and experienced incredible results from eliminating the foods that were problematic for her
    • She eliminated all the items that irritated her system for six weeks and was slowly able to successfully test reintroduction, she is careful with nuts and seeds and stays away from raw nightshades and dairy products from cows
  • 51:06 – Q&A
    • Merrick: What are some good nut-free food options for school lunches?
      • Coconut flour is the easiest alternative to nut flours
      • Real Sustenance and the Paleo Parents have recipes with sunflower seed flour – Danielle also has a recipe for lemon bars that uses sunflower seed flour
      • As long as you use raw un-roasted and unsalted sunflower seeds and grind them down you can use it to supplement almond flour 1:1
      • The one challenge is that it can turn green if you don’t counter it with an acid to lower the baking soda
      • Danielle grinds down her sunflower seeds in her Blendtec and then sifts it to make it as fine as almond flour
      • Some recipes use tahini (sesame butter) instead of nut butter
      • Danielle thinks that coconut and sunflower are the most versatile and best tasting
      • Brittanie doesn’t make a lot of baked goods, and when she does they are typically just for her son and husband
      • Her son doesn’t like nuts, so her idea for a treat is to add sweet to savory
      • Lately they have been making blueberry egg frittatas and her son really likes those, you can also make coconut chips, Brittanie’s family especially loves the Paleo Parents nut-free Larabars
      • Danielle also suggests SeaSnax as they are quick and easy to pack
      • Danielle also has an allergy free breakfast cookie on the Paleo Parents site
      • You don’t need nuts on paleo, focus on foods that nourish and heal your body
      • If you want treats, nuts do make it easier, but there are so many resources available on baking without nuts
      • There are so many naturally sweet foods available, dates and fruit, that you don’t need the baked goods necessarily
      • It is a difficult mind shift to make, but in all reality nuts aren’t vital to a healthy diet, paleo or not
      • Brittanie’s son’s favorite treat is a smoothie that was frozen in the morning into a slushy consistency
      • Sarah will have a whole section dedicated to nut-free recipes in The Paleo Approach
      • Sarah’s kids don’t get paleo baked goods in their lunch, except as the occasional treat
    • (1:01:53) Maggie: What do I do if my boyfriend needs to have gluten in his diet and I can have no exposure to gluten?
      • Sarah cannot explain the science behind a type of prescription that would require gluten
      • Matt’s brother lived with the Paleo Parents family for a number of years and during that period of time he bought gluten based products in the house and it was difficult for Stacy to have that food in the house because the cookware and appliances were exposed to gluten and the cross contamination exposed Stacy and the kids to the ill effects that can cause
      • Sarah suggests using separate cookware, utensils, dishes, etc. – you can’t be too cautious with this
      • Try putting the boyfriend on a paleo diet with the exception of gluten, and keep that to the limitation that his prescription requires so that gluten is treated as a prescription and not a food
      • Try going to the doctor and understanding if there is a way around the gluten requirement
      • Be strict about keeping the gluten outside of the house so that she is not exposed to that
      • Stacy also suggests doing a bit of research of ketogenic diets and how they could support his medical condition
      • Sarah notes that high omega 3 consumption can be powerful for his health as well
    • Thank you to Danielle and Brittanie for joining episode 42!
    • Be sure to check out both Danielle’s and Brittanie’s blogs!
    • Don’t forget to leave a review at iTunes!
    • There will be a ton of giveaways on the Paleo Parents site in the upcoming weeks and everyone will be getting their copies of Beyond Bacon very soon! T-shirts have also been launched on the site, so check them out.
  • 1:19:51 – Outro

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TPV Podcast, Episode 40: Practical Autoimmune Protocol

May 24, 2013 in Podcast, Show Notes

Our fortieth show!
Ep. 40: Practical Autoimmune Protocol

In this episode, Stacy and Sarah invite Mickey Trescott of Autoimmune Paleo, author of The Autoimmune Paleo Cookbook, to discuss the release of her new cookbook and to help address a series of questions that relate to autoimmune conditions and how to handle fruit consumption, the reintroduction of foods, ideal vitamin D levels and more.

Click the picture above to be taken to iTunes

or download and listen by clicking the PodBean player below

We’re now on Stitcher!


If you enjoy the show, please review it in iTunes!

 

Click the picture above to be taken to iTunes

or download and listen by clicking the PodBean player below

We’re now on Stitcher!


If you enjoy the show, please review it in iTunes!

 

The Paleo View (TPV), Episode 40: Practical Autoimmune Protocol

  • 0:00 – Introduction
  • 1:19 – News & Views
    • The Paleo Parents family has been busy doing fun things and Stacy is feeling tired, but as a result of good outdoor activities and fun with the boys
    • Sarah turned in part two of her book this last week after spending a bit of time making final adjustments and edits
    • Part 3 is the cookbook and Sarah needs to finalize and type the recipes, but isn’t feeling very motivated
    • Sarah is having a hard time switching her brain out of science mode to develop the cookbook portion of The Paleo Approach, but has been giving herself some slack to recharge a bit since over 100 recipes are ready
    • Sarah has the relief of being done without actually being done and is in a tired fog
    • This week’s guest is Mickey Trescott, who is the blogger behind autoimmune-paleo.com and is a personal chef with amazing recipes to offer
    • Mickey has both celiac and Hashimoto’s disease and follows the autoimmune protocol
    • She just released an e-book that is called The Autoimmune Paleo Cookbook, which has 110 autoimmune protocol friendly recipes that cover the whole gamut of food needs
    • Stacy was most impressed by the quality of the food photos and “soup to nuts” i.e. the level of information behind the ‘why’
    • Stacy feels that her first 90 days on AIP wouldn’t have felt so overwhelming and restricting had she had The Autoimmune Paleo Cookbook
    • Thanks to supportive friends, Mickey was able to pull together the book at the quality level that she expected
    • Recently Stacy requested that Matt make Julia Child’s Chicken Live Mousse and Stacy is in love with the taste of this dish, and her joints and skin feel and look better after eating this dish with consistency for a week
    • Six months ago if Stacy would have had something with dairy fat in it, she feels like she would have had a major problem, and she is wondering if the livers are counterbalancing the impact of dairy fat or if her hard work to help repair her system is the result of her tolerance
    • Sarah notes that liver is the most nutrient dense food available and the ratio of amino acids is higher in organ meat, which is required for skin and connective tissue – the diary fat is helpful to bone, joint and connective tissue health as well
    • Sarah has been eating a homemade organ meat sausage everyday and is feeling amazing – the bison liver in the recipe is in particular the rockstar of the sausage
    • Stacy is surprised that she is handling the dairy fat
    • Sarah suspects that the raw dairy fat, which has some naturally occurring enzymes, is helping and that Stacy’s gut health is in a calm state and not acting overwhelmed by each exposure to possibly problematic foods
    • Stacy knows she is not totally healed, but is surprised and proud to make this discovery regarding her tolerance towards dairy fat – there is a light at the end of the tunnel folks!
    • Sarah recently found a local farmer with soy and wheat free eggs and she has been able to eat the eggs without any reactions – is very excited, but is still being very cautious
    • Mickey had a similar reaction to Stacy where she made a shocking discovery about her tolerance towards dairy fat – and she thought she would be on AIP forever, but is learning that her system is healing and may be able to tolerate a little bit here and there
  • 29:41 – Science with Sarah: is fruit allowed on the autoimmune protocol?
    • Fruit is absolutely allowed on AIP, there are no restrictions on the types you can eat, and fruit is very vitamin, mineral and nutrient dense
    • When you look at the glycemic load of fruit, all fruits are either low or moderate, with the exception of dried fruit
    • If you are sticking to low and moderate glycemic foods, you have to eat a lot of fruit to receive a high glycemic load
    • The concern with fruit is making sure that your blood sugar is well regulated and not over-consuming fructose
    • Where as glucose is easily converted to energy, high levels of fructose can lead to high blood triglycerides
    • In a paleo diet we don’t tend to consume too much fructose, depending on how many pieces of fruit you are consuming
    • Sarah’s recommendation is to make sure that your blood sugar levels are well regulated and make sure that your fructose is between 10 and 20 grams a day
    • Over avoiding fruit can be strenuous on the thyroid because you do want to stimulate the production of some insulin
    • Stacy notes that if you are eating a high fat, low carb, moderate protein diet, it may not be enough for the thyroid conversion
    • Both high and low carb diets are strenuous on the thyroid
    • Sarah does not recommend a ketogenic diet with autoimmune disease because the research shows that it makes it worse
    • Stacy recently reintroduced dates without guilt and found this to be funny because dates are good for you
    • Both Stacy and Sarah completed a 21 Day Sugar Detox and did so not to necessarily limit fruit, but to limit sweeteners
    • Everyone needs to find what works for them, but Stacy feels that she does well with a moderate carb intake from fruits and starchy vegetables
    • Mickey tried a ketogenic diet and didn’t feel good, it is a little too intense and caused some thyroid issues
    • Include fruit, but don’t go crazy – enjoy it and don’t over-complicate this healthy choice
  • 42:35 – Q&A
    • Michelle: Tips on managing Psoriasis through diet: can I eat eggs? Can I take raw hemp powder or wheat grass juice? Need to avoid weight-loss, what can I eat? What is the ideal range for my vitamin d3 levels? Do you know of any Psoriasis cookbooks?
      • Egg whites contains lysozyme, which is good at crossing the gut barrier and it forms monster molecules with random things in the gut, then transporting this monster into the gut
      • People with autoimmune diseases are already dealing with a leaky gut and an over-reactive immune system, so dealing with an extra transporter is not helpful
      • The effect is relatively small in those with healthy guts
      • Egg yolk is a common food allergy and that is why it is omitted, but it is also the food that Sarah recommends to reintroduce first
      • Moving from gluten free to AIP can be overwhelming, so testing a purely paleo diet first may be a manageable first step
      • However, some may be better off jumping right into AIP if that is the kind of change that you respond well to
      • Know your personality and pick a path that is going to lead to success for you
      • Yes avoid hemp seed, wheat grass juice and algae powders
      • Avoid hemp because it is a seed
      • Avoid wheat grass juice because there is a toxic protein present and is good at increasing gut permeability
      • Avoid algae because it has properties that stimulate the immune system – if you have a leaky gut, you are adding to the toxins leaking into your body
      • Being underweight with autoimmune condition is typically a sign of severe gut damage, so do all the things that are typically discussed on this show for healing the gut (time outdoors, sleep, stress management, bone broth, organ meat, digestive support supplements)
      • Work with your doctor to perhaps be tested for micro-nutrient deficiencies for targeted supplementation
      • Make sure that when you eat you eat nutrient dense foods with both animal and plant based foods
      • Try to eat every three hours and once your gut has healed you can try every four to five hours
      • Sleep sleep sleep and mange your stress!
      • Yes, increase your vitamin D3, 60 to 70 is a really good target
      • Vitamin D rich foods are pastured/grass-fed meats, wild fish, wild mushrooms
      • Also spend time outdoors to increase vitamin D
      • Retest frequently because you don’t want to overshoot your target
      • Make sure that you are also using high quality fats to cook with: lard, tallow, bacon fat, etc.
      • When you get to a healthy place in your body, you are able to better absorb the vitamin D, and may need less supplementation
      • Additional resources: Mickey’s book, Stacy’s AIP Pinterest board, Sarah’s book, Sarah’s AIP Pinterest board, Sarah’s AIP recipe page
      • The Paleo Approach features recipes completely different from The Autoimmune Protocol cookbook, so get both because you will have a great resource of over 230 recipes
    • (1:08:30) Debra: My daughter is having trouble swallowing, can you suggest some AIP friendly foods that she may be able to tolerate (must avoid fruit, cocoa, nuts, and fermented products)?
      • Mickey suggests starting with bone broth and then make long, slow braises of well cooked meats and throw it in a blender with bone broth
      • Try to sneak in some pate or liver that you could dissolve into some broth
      • Pureed vegetables like greens, sweet potatoes and other root vegetables are a great choice
      • Make sure she gets enough protein
      • If she is making progress add egg yolks that are carefully separated from the whites
      • Sarah notes that some have a better time with thicker liquids, and you could thicken it with pureed vegetables, arrowroot powder, and kudzu starch
      • You could even melt in coconut oil or lard to increase the fat content
    • (1:15:22) Karen: What signs should I look for that my body is ready for me to reintroduce foods that were eliminated? Since I am avoiding dairy, should I avoid taking the fermented cod liver/butter blend?
      • If you aren’t seeing improvements yet, it is too early to start reintroduction, especially with chocolate and coffee
      • You could play with adding adding grass-fed dairy fats and egg yolks
      • Sarah suggests tinkering with an increase in carb intake and focus on nutrient dense foods, organ meat, etc.
      • Symptoms to look for: any symptoms of your disease returning or worsening, stomach aches, changes in bowel movement consistency, heartburn, nausea, gas, bloating, undigested or partially digested particles in the stool, dips in energy, feeling more energetic before bed, strong food cravings, trouble sleeping, having to pee more than once a night, headaches, dizziness, feeling light headed, increase in mucous production, itchy eyes or mouth, swelling anywhere, sneezing, aches and pains in the muscles, joins, ligaments, any changes in skin, dry hair, brittle fingernails, mood issues
      • Introduce foods slowly and give some time in between introductions
      • If you aren’t sure don’t continue eating the food, and move on and try again in a few weeks
      • Introduce one food at a time, every three to seven days, eat it a couple of time on one day and don’t eat it again, and then look for those signs
      • Stacy use to take the butter blend and found that it was causing some skin problems, so switched to just taking the fermented cod liver oil
      • Better to air on the side of caution and stick to fermented cod liver oil
      • Mickey suggests that this would be a good time to return to your doctor for a full thyroid test to especially check on T3 levels
      • Some autoimmune diseases may require medication to support organ function
      • Its not just about the diet – being able to manage stress, get proper sleep and explore the medical options that will work best for you is key to success
    • Thanks to Mickey for joining The Paleo View for episode 40 and for creating such a powerful tool with The Autoimmune Paleo Cookbook
  • 1:31:04 – Outro

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TPV Episode 39 Show Notes: Gut Health

May 17, 2013 in Podcast, Show Notes

Our thirty-ninth show!
Ep. 39: Gut Health

In this episode, Stacy and Sarah discuss gut health, food allergies vs. intolerances, small intestinal bacterial overgrowth treatment, the various forms of elimination dieting to aid in gut recovery, and H. pylori.

On Sunday, May 12. The Paleo View launched their first ever bonus episode – The Mother’s Day show! Download the first bonus show by clicking here! And be on the lookout for our monthly, pay bonus podcast!

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If you enjoy the show, please review it in iTunes!

 

The Paleo View (TPV), Episode 39: Gut Health

 

  • 0:00 – Introduction
  • 1:19 – News & Views
    • Coming off the Beyond Bacon chaos, Stacy returned to Crossfit and is overall working towards recovery from the stress load
    • Stacy had a great Mother’s Day, complete with Urban Poser’s Samoa Donuts – experienced a refreshing awareness where her sweet tooth was easily satisfied and she didn’t feel the need to go over board
    • Sarah had a great couple of days and is very close to being done with part two of the book and then she will work on the cookbook section, which she is really excited to shift gears to
    • The Paleo Approach is roughly 210,000 words right now, the book is an information dense book and people are getting a tremendous deal
    • Sarah has made the science in the book incredibly approachable, just like it is on her blog, and it is truly a complete guide
    • Part two of the book is all about the practical implementation – what lifestyle factors to focus on
    • The book is a beast, with the nickname the encyclopedia – Sarah feels like she is racing for the finish line, but feels like she is going to make it and is looking forward to her three days off before editing work comes
    • On Mother’s Day Sarah and her family hung out at home and played outside – it was a nice day
    • The special bonus episode went live on Mother’s Day (May 12) and is available on iTunes, but you have to look for it under a song and not a podcast

      • The Paleo View will be offered for free, but the The Paleo View Bonus Shows are offered at a minimal cost to recoup some of the costs that have gone into the show
      • It is $0.99 per episode on the CD Baby site, but we don’t know what iTunes will charge.
      • The show is an expanded ‘News and Views’ format of The Paleo View and is a personal, intimate discussion
      • Despite what Sarah and Stacy anticipated, we are experiencing technical difficulties getting iTunes set-up for the bonus show, please use CD Baby until we resolve these issues
    • Sarah hasn’t yet had a chance to listen to the Bonus Show because of book work
    • Stacy was kind of taken back by the level of intimacy that the discussion took, and feels like mothers and daughters will in particular take a lot away on relationship development
    • Stacy’s treadmill desk broke, so is now working from a standing desk
    • Sarah spends a decent amount of time standing at her treadmill desk, especially when reading fine print or after eating a meal – is overall feeling so much better sitting less
    • Stacy wants a standing desk for work, but is worried about being the weird one and how to handle the days where she doesn’t wear flats
    • Stacy tells the world to go check out whatshouldwecallpaleolife.tumblr.com – it is great when you need a laugh!
    • Reminder, please leave your reviews on both The Paleo View and Bonus Show on iTunes!
    • Welcome new listeners! Happy belated Mother’s Day!
    • Episode 38 is a science-y show about gut health, h pylori, small intestinal bacteria overgrowth, and gut repair
  • 24:53 – Science with Sarah: Why do people react more violently to a food after eliminating it? When you stop reacting to food, is that an indicator that your gut has healed?
    • In every gut there are cells that sample the environment inside the gut and present what they find to the immune system, essentially patrolling
    • If you have a leaky gut, a lot more of what is in the gut leaks out and is presented to the immune system
    • Food intolerances and food allergies are both different kinds of antibodies
    • The cells that produce these antibodies are part of the immune system and are there to develop immunity towards certain things
    • There are a number of cells in the immune system – protectors, therapists to calm, directors
    • When you get to the end of an infection it is the director cells that divide and conquer and makes sure that the immune system doesn’t attack the wrong things and that it deactivates once the threat is gone
    • With a food intolerance and food allergy, the middle management cells are directing antibodies
    • In a normal person you achieve immune tolerance towards the food, which is an equal balance between the middle management cells and the suppressing cells – thus having no symptoms
    • If you have a food allergy or intolerance the system is out of balance
    • When you start any elimination diet you can experience exaggerated responses to small exposures for a number of reasons
    • As your immune system regulates and your body heals, eventually you will end up at a point where both the cells that respond to food are at low levels
    • You could eventually reach the point where exposures to food intolerances will not cause dramatic responses – it is a sign that your system has regulated
    • How long it takes to get there is dependent on a number of factors, including genetics, stress level, sleep quality, nutrient density in diet, hormone regulation
    • During the Cavekids PaleoFX panel, Chris Kresser mentioned that health isn’t having a violent reaction to bad food, that is the process to healing – health is when your body knows how to recover from the exposure to bad food (The Paleo View episode where gut health recovery was discussed with Diane Sanfilippo)
    • Stacy notes that people on a paleo diet will heal their gut in time, that there is another side to the intense negative reactions to an exposure where you body will better handle the minor exposures
    • Thanks to Russ from The Domestic Man for chatting about this topic with Stacy, which sparked the suggestion for this podcast topic
  • 36:57 – Q&A
    • Brittany: Our current Functional Medicine Doctor thinks my family has SIBO (small intestinal bacterial overgrowth) and wants us on FODMAP free diet. With all our other food issues, I am concerned that we won’t get the nutrition needed, that my breastmilk will suffer along with my children’s sleep. What is the difference between FODMAPS, GAPS and SCD?
      • Stacy recommends that they look into a GAPS diet and a very structured approach to healing their gut
      • It can be difficult to put kids on a limited diet, but Stacy has seen and heard amazing success stories from people who take a serious approach to healing their gut
      • Sarah notes that GAPS and SCD are very similar
      • GAPS is more of an inclusive system and includes some detoxification elements
      • The general concept behind both GAPS and SCD is that you starve the bacteria in the gut
      • GAPS places an emphasis on gut healing foods, and both highlight digestive enzyme supplements
      • FODMAPS are fermentable sugars, and are sugars and fibers that are rich in fructose, but also includes sugar alcohols and long fiber chains rich in fructose – they are difficult for the body to digest and absorb, and ferment easy – making it easy for the bacteria to eat
      • These are known as the gassy foods, and in someone with FODMAP sensitivity this is called fructose malabsorption, which means your body is having a hard time digesting and absorbing these sugars so there is more to feed the bacteria
      • The autoimmune protocol combines some of those things, but focuses on the inclusion of foods that normalize gut bacteria
      • Omega 3 fatty acids and fiber are the two foods known to have the most profound impact on the composition of your gut
      • Even though there is a large amount of evidence, there are no scientific studies to back up the impact of a GAPS and SCD diet, the low FODMAP diet has a high amount of scientific research to back it up
      • One of the issues that people face when they adopt a GAPS or SCD diet is that eventually the low crab intake starves the overgrowth, but also starves the good bacteria and you need to introduce prebiotics
      • Which means eating more vegetables, starchy vegetables, fruit
      • Stacy notes that if you are new to a paleo diet, focus on cutting out the junk first, and as you get further into it find ways to maximize the nutrient density of the foods you eat and to ultimately improve your gut health
      • Sometimes you have to eat the things you eat because your body needs it (bone broth, organ meat, sardines, etc.)
      • No matter which of these paths you select, autoimmune, GAPS, SCD, etc. take the nutrient dense road and focus on the foods you can eat, not on the foods you can’t eat, and what lifestyle factors you can change to heal your body
    • (55:45) Heather: Looking for help on how to manage a severe case of small intestine bacterial overgrowth (SIBO).
      • Stacy notes that there is a time and a place for antibiotics, because sometimes food alone cannot solve problems
      • In this case, Stacy suggests probiotic foods to help with the re-balancing of her gut
      • Sarah suggests combining the antibiotics with a nutrient dense, gut friendly diet like what was outlined in question 1
      • There have been case reports of SIBO where doctors have combined two or three different kinds of antibiotics, or even pair with anti-fungals, to manage the bacteria
      • Here are other drugs that have shown effectiveness: rifaximin (brand name is Xifaxan), vancomycin, neomycin, tetracycline, metronidazole, levofloxacin and fluconazole
      • Clinical trials where they have combined antibiotic therapy with probiotics and/or prebiotics have shown even better outcomes
      • (Note, consult a doctor first) The common prebiotic typically used in these studies is VSL-3
      • (Note, consult a doctor first) There are also some good studies on treating with prescript assist, which is soil based organisms, but specifically with irritable bowel syndrome
      • (Note, consult a doctor first) There are also a variety of herbs that can be used as antimicrobials: monolaurin, cat’s claw, wormwood, goldenseal (caution: goldenseal stimulates immune system), pau d’arco, olive leaf extract, garlic, barberry, Oregon grape, oregano oil, extra virgin coconut oil, lactoferrin, DGL
      • A b-vitamin complex is a good idea
      • Digestive support supplements can also go a long way to help restore the gut
      • Turn to primaldocs.com and paleophysiciansnetwork.com
    • (1:08:51) Dana: When an infection is not active, should I still be treating it, beyond what I already do for leaky gut?
      • The standard treatment for h. pylori is the same as the base treatment for SIBO, including herbal supplements, under the supervision of a qualified professional
      • H. pylori is a gram negative bacteria that lives in the upper gastro track and is in 50% of the world’s population, prominent in developing countries
      • 80% of cases are asystematic
      • When they are systematic people experience chronic inflammation of the stomach and small intestine, which causes a lot of misleading symptoms
      • H. pylori causes ulcers, and increases your risk of stomach cancer
      • If you get H. pylori early in life it can protect you from immune related conditions, if you get it later in life it can cause immune related conditions
      • One of the best treatments is a nutrient rich diet – the AIP is a great place to start
      • Talk to your doctor about whether or not you need to treat it and what your options and preferences are
    • Don’t forget to check out the bonus show, leave reviews on iTunes, and we will be back next week!
  • 1:22:54 – Outro

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