Join Stacy of Real Everything and Dr. Sarah of The Paleo Mom as they bust myths and answer your questions about a nontoxic lifestyle, nutrient-dense diet, Autoimmune Protocol, and parenting.
Episode 452: New Science on Soaking or Activating Nuts
Welcome to episode 452 of The Whole View! This week, Stacy and Sarah look back at soaking or activating nuts and reflect on how data has impacted previous science.
If you enjoy the show, please review it on iTunes!
The Whole View, Episode 452: New Science on Soaking or Activating Nuts
Welcome back to episode 452! (0:28)
Facts are facts; science is science, and no matter how we felt about it before might change if we are open to hearing new information.
Sarah adds that there was science available in previous shows that allowed us to infer some of these things. As more data has become available in the past year, we see that it's actually not the case.
Episode 188, Paleo-Friendly Bread:
Episode 413: The Gut Health Benefits of Nuts
Stacy reminds listeners that this isn't a one-size-fits-all concept. To make sure the science on this show, which is specific to soaking or activating nuts, isn't extrapolated into different areas.
We have a question from listener Vanessa:
I'm interested in getting nuts and seeds back into my diet but am wary due to my autoimmunity.
I've read all the articles I can find on the subject on your website (even your dehydrator article) and ran a search. Still, there is no mention of soaking (and dehydrating) nuts and seeds to break down the enzyme inhibitors that cause digestive issues. Some nuts give me a stomach ache and bloating (I've experimented here and there with low Fodmap nuts), and I have also purchased activated nuts (that have already been soaked and dehydrated). I seem to get on fine with the activated nuts, but if you don't mention this process in your articles, is this not something you advocate? Thanks - Vanessa
Summarization of Nut Benefits
20 grams of tree nuts per day shows substantially reduced risk (think 20-70%) of cardiovascular disease, cancer, neurodegenerative disease, kidney disease, diabetes, infections, and mortality from respiratory disease. (3:05)
Even three 1-ounce servings per week can lower all-cause mortality risk by a whopping 39%. This means that eating nuts regularly improves health, but they can potentially extend lifespan.
Nut consumption is also known to decrease inflammation markers, including some endothelial markers (called adhesion molecules).
There's emerging evidence of beneficial effects on oxidative stress, vascular reactivity, and hypertension.
Numerous studies show that people who regularly eat nuts tend to have more favorable blood lipid profiles.
One meta-analysis of 25 clinical studies showed that nut consumption had a dose-response cholesterol-lowering effect.
Interventional studies consistently show that increasing nut intake has a cholesterol-lowering effect, even in the context of healthy diets.
Plenty of research suggests that, despite their energy density, nuts and seeds don't contribute to weight gain, and they may even protect against obesity and diabetes.
The health benefits of nut and seed consumption can be attributed to their nutritional content, rich in antioxidant vitamins, essential minerals, dietary fiber.
They also include L-arginine, polyphenols, and some nuts that contain high levels of heart-healthy monounsaturated fats and the omega-3 fatty acid α-linolenic acid.
We went into detail in Episode 413: The Gut Health Benefits of Nuts.
The Health benefits of nut consumption do not continue to increase beyond about 20 grams per day.
And there's some evidence that consuming large amounts of nuts daily can increase disease risk (at least for stroke).
That means we get benefits with about a palmful of nuts and seeds per day, but that eating more than that won't do us any favors (and may potentially undermine our health).
Why Aren't They AIP?
Tree nuts are among the most allergenic foods, with true allergies (meaning the body produces IgE antibodies against proteins in nuts) estimated at about 1% of the total po
Episode 451: ConspiraSEA: Is Sustainable Seafood Impossible?
Welcome to episode 451 of The Whole View! This week, Stacy and Sarah address the health benefits, the question of sustainable seafood and Seaspiracy as a whole.
If you enjoy the show, please review it on iTunes!
The Whole View, Episode 451: ConspiraSEA: Is Sustainable Seafood Impossible?
Welcome back to episode 451! (0:28)
Stacy and Sarah have received many questions on Netflix new documentary, Seaspiracy.
Stacy took almost eight pages of notes, while Sarah has also prepared many sea-related puns for you.
First off, the name ConspiraSEA was right there, and she totally feels they missed the boat (ha!) on that one.
Stacy also mentions they gathered thirteen pages between them to ensure you are provided with as much information as possible and not just Stacy and Sarah's opinions.
The message the show tries to deliver is the opposite of this show's top recommendations.
Stacy could tell within minutes that the filmmakers had an agenda. She and Sarah plan to review the science-based facts from the claims made in the film.
The goal is to help listeners navigate safe, sustainable seafood because despite what the film attempts to present, seaweed and plant-based options do not compare to the health benefits.
So Stacy and Sarah want to dive right in. (Get it?)
Benefits of Seafood
It's important to emphasize what we'd be missing out on if the premise that sustainable fishing is impossible is true. (4: 01)
Eating more seafood can reduce cardiovascular disease and prevent obesity and diabetes.
High amounts of vitamins, minerals, carotenoids, fats, and protein all contribute to these benefits. (Intro to Nutrivore)
Fish is a great source of vitamins B1, B2, B3, B6, B9, B12 and E, zinc, phosphorus, magnesium, iron, copper, potassium and selenium. Oily, cold-water fish provide substantial amounts of vitamin A and vitamin D as well.
Fish with bones remaining (such as canned salmon and sardines) are the best dietary sources of calcium in the food supply. Marine fish are an excellent dietary source of iodine.
High Selenium Content
protect against some cancers,
enhance bone health,
maintain thyroid health,
reduce the risk of infection,
assist in DNA production, and
protect the body from free radical damage
Omega-3 Fats EPA and DHA
lower blood pressure,
protect against some cancers (including breast),
increase insulin sensitivity, and
improve endothelial function
Improves gut microbiome composition
Or any fish with a similar salmon-pink or orange color also contains the antioxidant carotenoid astaxanthin.
helps reduce LDL oxidation
boosts HDL levels, and
protects against skin damage.
Fish protein is the BEST!
Also supports a healthy, diverse gut microbiome (in addition to omega-3s) - better than any other protein source: beef, pork, chicken, soy, casein, and pea. (11:20)
Many fish benefits are mediated via protein, and fish protein is easy to digest.
In a meta-analysis of five prospective cohort studies, lean whitefish's high consumption reduced the risk of stroke by 19% (which was even more than fatty fish intake, which reduced stroke risk by 12%).
A study of Swedish women shows that three servings of lean fish per week reduced the risk of stroke by 33% compared to zero servings per week.
In Norwegian men, weekly lean fish consumption (including whitefish) was associated with a lower risk of metabolic syndrome, lower triglyceride levels, and higher HDL cholesterol.
Likewise, a randomized crossover trial found that simply adding 100 grams per day of whitefish (Namibia hake) to the diet significantly lowered waist circumference, diastolic blood pressure, and LDL levels!
And another trial found that eating 150 grams of cod per week caused significantly greater weight loss in young overweight adults than a same-calorie diet without seafood.
Episode 450: Spices on the AIP? What’s In, What's Out, and Why.
The Whole View, Episode 450: Spices on the AIP? What’s In, What's Out, and Why.
Welcome back to episode 450! (0:28)
Stacy and Sarah both have sensitivities to nightshades due to inflammation-driven health issues.
Nightshades are common trigger foods and can be super problematic to autoimmune diseases and chronic illnesses as well.
This is because the immune system is already in overdrive. Adding an immune stimulant (such as nightshades) to the equation can cause symptom flare-ups.
The logic that goes into the autoimmune protocol requires a little bit of reasoning about how best to apply it to your day-to-day choices.
When writing her book on AIP, Sarah's research really focused on how the immune system works and how it intersects with nutrients, lifestyle, hormones, etc.
Understanding how foods can be problematic for some people is never irrelevant. Even if you're perfectly healthy, the science behind AIP can be applied to optimize diet and troubleshoot any future health issues.
In this episode, Stacy and Sarah plan to do a deep dive into what herbs and spices are awesome when on AIP, which are considered early reintroductions, and which ones are best avoided until the very end of the healing process.
For more references, please see:
When Do We Re-Do the Elimination Phase of the AIP?
Can Food Intolerances Be Fixed?
Food Allergy, Sensitivity, and Intolerance: What’s the Difference?
What Do I Do After a Bad Reaction?
This episode was inspired by this listener question from Jeff. (10:30)
I'm a chef of 20 years and as most of us in the hospitality industry have experienced, things are not good. During my temporary retirement I've decided to help out a family who has started an AIP diet. I haven't cooked specifically for a person who has said they are specifically AIP, but I have had plenty of experience with similar dietary needs. It will no doubt be a challenge, but it will be a fantastic learning experience and chance to change a persons experience while on their path to recovery.
In my journey I'm looking for ways to infuse the flavors which I like to use in ways that will be in line with the protocol. My inquiry has to do mainly with flavor infusion. Take for example a brine for pork. I use products like whole black peppercorn, whole coriander seed, mustard seed, etc. to add layers of flavor to the brine. Is the main issue with these spices the pieces of the seeds? Are the extracted oils also off limits? My main concern is around spices. I would venture to believe that nightshade oils are the problem (i.e. dried chilies, capsicum, etc).
Stacy reflects on how much she enjoy's Jeff looking at it from a chemistry perspective in the cooking.
Alternatively, people who find out they can't eat raw tomatoes might discover they can have cooked ones as they reintroduce foods back into their diet.
It's very bioindivideal, meaning Stacy and Sarah can't answer what foods will affect you and why. AIP is a way to isolate triggers for you personally to optimize your health.
Overall Philosophy Spices on the AIP
Sarah believes the most helpful place to start is taking a step back and looking at herbs and spices in general. (13:30)
The autoimmune protocol first tries to flood the body with nutrients- both essential and nonessential. Sarah references this show for more information on nutrient toxicity.
Another thing AIP tries to do is remove inflammatory properties from the diet. Herbs are derived from the leaves of fragrant plants and sometimes flowers.
They are safe to use whole, fresh or dried. It's actually very beneficial to include them since the same phytonutrients that provide the flavor tend to be awesome antioxidants and anti-inflammatory.
Other properties they often have are anti-cancer, liver protective, neuroprotective, and more. See our Essential Oil show for more on extracts,
Episode 449: Navigating Shift Work in a Healthy Way
The Whole View, Episode 449: Navigating Shift Work in a Healthy Way
Welcome back to episode 449! (0:28)
There are many people throughout the US and the world with careers that involve working on alternate shifts.
This constant fluctuation in waking and sleeping hours can make navigating shift work difficult since your circadian rhythm never gets the opportunity to fully stabilize.
However, if you work regular shifts like Stacy and Sarah, you can still utilize the techniques in this show for things like jet lag and daylight savings.
Sarah explains that there aren't many differences between jet lag and working alternate shifts because they impact circadian rhythms.
This show was inspired by this listener question:
I have been dialing in my nutrition, activities and sleep and feel so much better for it. But due to my work schedule everytime I come off a rotation of night shifts it takes me 3 days to recover back to my new normal again. I started working 12 hour shifts (7am to 7pm for 4 days then 2 days off. Then 7pm to 7am for 4 nights, then 6 days off to rest).
It's like having jetlag every 16 days! Is there anything I can do to help and support my body through this? Many thanks,
This is a common issue for many over the last year- specifically front-line workers through the pandemic.
Many thanks to front-line workers and medical staff for their flexibility to be there when we've needed them.
Sarah remembers when this alternation between day shift and night shift was introduced. Before it, people would work days or nights and stick with that one shift all the time.
Balance and fairness are important in the workforce, yes. However, Sarah feels it's important to talk about why having a consistent night shift would be better than going back and forth.
Ideal Circadian Rhythm Entrenchment
Forcing our circadian clock to adapt is harder on our bodies than living out of sync with the sun. (6:40)
Things like bright lights indoors in the evening, not spending enough time outside, eat at weird times or too late, and even over air condition our house during the day can mess with that entrenchment even if we work during the day.
Working a shift that's out of sync with the sun requires us to "overwhelm" the signal we get from the sun.
We can do this by ensuring our sleeping environment is very dark, challenging if we're sleeping during the day.
Double layered blackout curtains can help block out the sun from windows.
Sarah also recommends covering anything with LED lights (especially blue and green) with duct or masking tape.
Temperature shifts are also big signalers to our circadian rhythms. Ensuring our sleeping environment is cold when we're sleeping and warmer can help make navigating shift work easier.
Bright lights can inhibit our body's melatonin production, which signals that it's time for sleep.
Amber-tinted glasses block blue light and can help support sleep.
Even when you're not asleep during your "night," turning off lights, keeping the blinds closed, programable LED lightbulbs and avoiding screens an hour before bed can help you trick your body into thinking it's nighttime.
Stacy and Sarah have talked in past shows about how melatonin is sometimes used for sleep disorders. It also works great for jet lag and shift workers.
Manage stress since dysregulated cortisol can hinder circadian rhythm entrenchment.
Make sure you're not vitamin D deficient since vitamin D is vital for biorhythms, and if you sleep during the day, you may not be getting enough sunlight.
Navigating Shift Work On Nights Off
Staying on one schedule isn't always practical when you work nights because most of the world operates on daylight hours. (18:45)
Seeing friends and family members and running errands are all things you'd probably do during the day on days off.
Sarah recommends shopping at the end or beginning of your day, right when
Episode 448: Marijuana and Gut Health
The Whole View, Episode 448: Marijuana and Gut Health
Welcome back to episode 448! (0:28)
Sarah and Stacy have done shows on the topic of marijuana and wellness, including CBD, CBD for pets, and pain management.
This show is sponsored by One Farm, both Sarah and Stacy's favorite CBD brands.
One Farm's goal is to create the highest quality hemp extract on the market.
Their products are made with the best hemp, grown organically in the perfect climate, extracted without toxic solvents, and mixed with quality ingredients.
One Farm and their handling/processing facility are USDA Organic, which very few companies have.
By controlling everything from seed to shelf, One Farm gives you the assurance that everything they make is from our USDA Certified Organic hemp, lovingly raised, cultivated, and processed 100% by One Farm in Colorado.
Stacy notes that they also 3rd party test every batch that comes out of their USDA Certified lab.
Use the code WHOLEVIEW at checkout to receive 15% off your order!
Listener Question on Marijuana and Gut Health:
Today's question about Marijuana and gut health comes from Dana (6:15):
"I love focusing on gut health. I've read your books plus Dr. Terry Wahls books. I rely on cannabis to help me manage some of the residual MS symptoms I have while I work on healing my body. I am greatly aware of the risk of developing CHS as it has been on the rise in the Medical marijuana community here in Portland. It's terrifying to know that something that helps us so much, can harm us too.
My question: How does THC affect the gut and gut motility? How can we prevent CHS medical users who use regularly and sometimes heavily to help manage our diseases? There isn't a lot of research I've found surrounding the effects of thc on the gut. I know it can slow down gut motility, but how much is too much and is there a way to counteract this effect? Does CBD have the same effect as thc on the gut or is it different? Can they work together in the gut to create a safer gut effect versus using a higher thc ratio?
Ratios are big in the medical world. We rely heavily on the science we are presented in regards to the best ratios for our specific disease. There needs to be more talk on the potential risks of cannabis and how to lower our chances of developing something like CHS since so many of us meet the criteria of being at high risk of developing it. Would love to hear your thoughts on this. Seriously. Thank you."
CHS: Cannabinoid Hyperemesis Syndrome
As Sarah explains, CHS is a very rare syndrome that occurs in long-term, heavy users of THC-rich cannabis. (7:50)
It was only first reported in medical literature in 2004.
The reported symptoms include nausea, vomiting, and abdominal pain. Also, they are episodic, lasting for 24 to 48 hours, and not returning for several weeks or months.
More than 90% of cannabis users who experience these symptoms also have a compulsion to bathe in hot water during the episode.
This is often what helps doctors and patients determine CHS as the cause.
Sarah adds that vomiting can be severe and can leave CHS patients extremely dehydrated, acidosis, decreased serum bicarbonate, acute renal failure, and damage to the esophagus.
Because cannabis is usually known to help keep nausea and vomiting at bay, these users may end up using cannabis to keep the CHS symptoms at bay.
Hyperemesis symptoms are very resistant, and typical antiemetics, such as ondansetron and promethazine, don't work. The treatment of choice is abstinence for a prolonged period.
The only other effective treatment currently is IM injection with Haloperidol (normally used to treat schizophrenia, schizoaffective disorders, and Tourette syndrome) or Olanzapine (normally used to treat schizophrenia and bipolar disorder).
Because of the use of antipsychotics, this suggests it's not working through the "normal" ways tha
Episode 447: Basic Needs Don’t Count as Self-Care
Welcome to episode 447 of The Whole View! This week, Stacy and Sarah
If you enjoy the show, please review it on iTunes!
The Whole View, Episode 447: Basic Needs Don’t Count as Self-Care
Welcome back to episode 447! (0:28)
Stacy kicks off this show by speaking about this article about women's tendencies (especially moms) to put others' needs above their own.
This often takes the form of attributing "self-care" status to activities that fill a bare-minimum, basic need.
Taking a hot shower or going on a quiet trip to the store without the kids isn't going to fill your cup and allow you to pour more into others.
Sarah laughs that a part of her wants to clap her hands over her ears and not listen.
If any listeners feel similar ways, like if you don't call the bare minimum stuff self-care, then can't call anything you do self-care, Sarah wants you to know you are not alone.
Stacy adds that in Sarah's defense, there is a lot of things that she does she might not realize count as self-care.
For example, Sarah spends a lot of time with her dog, going for walks and training, That's something Sarah does out of pure enjoyment that recharges her.
Stacy explains that what self-care looks like is different for all of us. It's not just facials and massages. It's what makes you feel full and refreshed.
If you can't love yourself, how are you going to love somebody else?
If you don't take time to fill your cup up and love yourself, how can you love and take care of someone else?
Stacy knows she's am a better mother, wife, and friend to other people when she's taken care of herself and not at the precipice of losing her patience.
Doing something that's not draining is different than doing something restorative.
Types of Self-Care
Stacy breaks down self-care into four different types, and that they don't have to be the cliche versions to count as self-care. (12:01)
Stacy challenges listeners to really think about what outcome has them feeling lighter and better?
It might not necessarily feel like something that's self-care upfront. Maybe it makes you feel a little uncomfortable at the moment. But it also might be something fully restorative to you.
Mind: Emotional Self-Care
Stress is incredibly inflammatory and can negatively impact your health if you're not effectively managing it. (20:13)
Mental health is so important. It's often one of the most overlooked ways of giving yourself love because of the stigmas attached to them.
Stacy asks the audience to remember that even the healthiest of minds need a break and help.
If you're a frequent listener, you probably know how much Stacy struggles with the idea of meditation.
However, science shows meditation can rewire the connectivity between different brain areas, limit the overactive flight-or-fight response, and help regulate our hormones.
If guided mediation just isn't your thing, there are alternatives you can try.
Sarah shares that she's much more comfortable with breathing exercises than she is with gratitude meditation. It's not one size fits all, and there are many different shades and colors of it!
In Episode 432: Giving Thanks, Stacy and Sarah dig deeper into meditation's science and practice.
It can seem a little ridiculous, but it really is a great way to reflect on mindset while focusing on wellness!
If you haven't already, you should check out Stacy's favorite show, Episode 421: Body Image.
Stacy's said it before, and she repeats it now: there is nothing wrong with asking for help.
Talk therapy is a great way to decompress the everyday stresses of life. It allows us to target and work on any toxic traits we're harboring that can sabotage our self-care efforts.
If you're unsure where to start, Stacy explains one avenue is to get a referral from your primary care physician. There are also many online counselors and apps specifically desig