Wow. Stacy and I have been podcasting for almost 8 years! And co-hosting a weekly podcast has been the most amazing experience, and a key driver of my personal and professional growth over that period of time.  Not to mention, even 400 weekly episodes in, I still love it!  I love researching new topics spurred by listener questions; I love getting to nerdy chat with my friend every week; I love the connection with you.

How did this podcasting adventure begin?

I don’t actually know how I ended up on a reviewer list for Eat Like a Dinosaur by Stacy Toth and Matthew McCarry of RealEverything (then Paleo Parents) way back in early 2012.  It was probably thanks to my website name making my compatibility obvious, in addition to having achieved a critical mass of social media followers in my first 4-5 months of blogging.  It was a Big Deal!  I mean, someone actually wanted my opinion on their book!  They even sent me a free review copy! Weeeeee!

I took my inaugural book reviewing duties super seriously.  I cooked a ton of recipes out of the book (even buying kitchen equipment to make the waffles, which rocked my world), I read the children’s story within to my kids and got their feedback, and I crafted my review.

Good thing I loved the book.  Stacy reached out to me on social media and we had our first phone call.  We ended up talking for well over an hour, hitting it off.  Stacy had been thinking for a while about creating a podcast and asked if I would co-host it with her, with Matt producing the show.  We talked about her vision for the podcast, discussed possible names, and formats…  I was in!

And, The Paleo View Podcast was born.

I wish I could say that it was a strategic choice to align myself with established bloggers through our podcasting collaboration.  Nah, I just really liked Stacy (and still do!) and thought that podcasting sounded fun.  But, jumping aboard this ship ended up being awesome for the continued growth of my blog and brand.  I was able to meet other Paleo bloggers through Stacy and Matt, and plug myself into the community in a new way.  And, communicating now in two media, written and audio, helped me to find confidence in my knowledge base and to hone my voice, something I was still struggling to solidify.

The Autoimmune Protocol E-Book!

One of my FAVORITE books I used to start the transition to AIP!!! It’s so helpful! I printed mine out and spiral bound it. Thank you for this! -Rita Davidson

The Autoimmune Protocol e-book is your up-to-date guide to jump-start your healing with the AIP today.

  • 3oo+ pages of quick-access information on the AIP
  • 4 weeks of meal plans with shopping lists
  • over 80 family-friendly recipes, all 100% AIP!

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The experience of podcasting has been key to my professional evolution from mommy blog to health authority, utilizing my science research background and personal health history to create evidence-based, contexted and nuanced resources, clearly communicated in an accessible, relatable and engaging way. And I found my mission: to reverse the current epidemics of chronic illness by improving scientific literacy on health topics.

Just as my approach to resource creation evolved, so too did the podcast.

We started off tackling many parenting topics, having a guest nearly every week, and keeping the science behind each week’s topic contained to a short “Science with Sarah” segment.  While we settled into the swing of things, we unintentionally fell into the traditional podcast formula, becoming interviewers rather than experts in our own right, another stop on the virtual book tour.  Some episodes were great fun, and some were not.  We adjusted our format, bit by bit, to try to achieve that fun and informative vibe every week.  But we didn’t really realize what was wrong until we had a couple of experiences of interviewing someone who made a claim that we (and the science) resoundingly rejected, but felt trapped between wanting to be polite and respectful podcast hosts while also caring deeply about the quality of the information communicated in our podcast.  The last of these interviews was so bad that we opted to record a new podcast and not air the interview.  And that was when we had an epiphany.  We could do our podcast differently.  We could share our own hard-earned expert knowledge and not rely on unpredicatble guests to bring value to our listeners.  Our listeners love science and we could incorporate nerdtastic information (including tons of mythbusting) with how-to, mindset, emotional topics, real life, quips and puns.

For the last few years, we’ve really come into our own.  Hours of planning and research go into every episode. We record an episode every week with a fast turnaround so that every episode can be topical and current.  We record with 7-8 pages of notes, including links to scientific references, in front of us.  We carefully vet sponsors and match them to show topics so you can get discounts on products we both personally use and love and for which there’s science to support.  We rarely have guests on the show and only when we have an expert friend who can add value to our listeners by discussing a topic that neither Stacy nor I can speak to. And, our respective teams are critical for the creation of the podcast.

We’ve taken a holistic approach and broad perspective to addressing every topic.  We aim to provide the full picture on the current state of scientific evidence, including what questions remain to be answered by the research and where conflicting data might imply context, while also addressing practical aspects, implementation, emotional health, and family challenges, and sharing our own experiences, lessons learned, and hurdles yet to overcome.  We’re keen to ditch diet dogma and fad diet mentality, in favor of a balanced and sustainable approach to health backed by scientific consensus. In short, we’re no longer just providing a Paleo view, we’re providing a whole view.

Drumroll please.

We’ve decided to rename our podcast. Not to change what we’re doing, but instead, name our podcast to better reflect what we’ve already been doing for the last few years.  We are now The Whole View Podcast.


Let me again emphasize for a long-term listeners, we’re not changing the podcast, just the podcast branding to match what the podcast has already grown into.

So, to celebrate, I thought I’d share my top ten favorite podcast episodes with you, in no particular order!  And, if you’re new to the show, here’s ten great episodes to start with!

My Top Ten Favorite Podcast Episodes

1. Episode 210: “Everybody Out” Moments – I love how uncomfortable it makes Stacy to talk about poop!  It’s always easier for her to talk in euphemisms, hence the episode title! Lots of me giggling over Stacy’s discomfort with the conversation, LOL!

2. Episode 280: Yo-Yo Paleo – This episode talked about the science behind on-the-wagon-off-the-wagon diets, how bad these are for our bodies, and why they make it progressively harder to lose weight. Tons of great information and an “aha” moment for Stacy!

3. Episode 315: The Scoop on Red Light and Infrared Therapy – There’s so few biohacks out there that are actually backed by science and live up to the hype.  This was an opportunity to geek out about a notable exception, sharing the impressive science behind red light therapy, and get Stacy hooked on a new health tool.

4. Episode 322: A Healthier Visit With Aunt Flo – Tons of knowledge bombs about women’s health, and one that changed my own personal care habits in response to the science I researched and Stacy shared.

5. Episode 283: Handling Critics, Conflicts and Vegans – This mindset episode is a fan favorite, sharing how to respectfully talk to the people in our lives who don’t see eye-to-eye with us on diet and lifestyle choices, and when to stand our grounds versus refuse to engage.

6. Episode 377: Common Misconceptions about the AIP – This is a great up-to-date introduction to the AIP while discussing common pitfalls and myths about the Autoimmune Protocol.  We also talk about the 3 stages of the AIP, and how important it is to progress through them.

7. Episode 365: Does Paleo Cause Heart Disease? – This episode was in response to a new study that hit mainstream media and garnered an defensive response from our community as a whole that wasn’t openminded to the very important information within this study!  Let’s respect science and continue to adapt our recommendations as important studies shape our understanding of optimal diet.

8. Episode 381: Is Breakfast the Most Important Meal of the Day? – Another one that I changed something in my life in response to what I learned researching the episode.  This is a pivotal podcast to listen to if you’re thinking about intermittent fasting or alternate day fasting, or if you’re a person who just isn’t hungry in the morning.

9. Episode 392: Are Mushrooms Really Magic? Part 2 The sequel usually isn’t better than the original, but this second mushroom-focused podcast benefited from new science and the research I did for my upcoming gut microbiome book.  So much great information, and if you aren’t already eating mushrooms in some form daily, this podcast will change that!

The Paleo Template E-Book!

Thank you, for pushing the best, most relevant research, for making it relatable to anyone who does not speak the language of scientific research. -Meghan

The Paleo Template e-book is your accessible, practical-focused Paleo diet and lifestyle resource.

  • 250+ pages of quick-access information on the Paleo template
  • 4 weeks of meal plans with shopping lists
  • over 90 family-friendly recipes!

Get instant digital access for $19.99

Buy Now

10. Episode 394: Covid-19 – I’ve worked hard to earn your trust as a Go-To information source by maintaining high-integrity, transparency, and quality in everything I do, and by keeping every recommendation rooted in current non-cherry-picked science. So, this podcast was about living up to that role and providing you with non-fear-based, science-rooted actionable information about the covid-19 pandemic, with a strong focus on the small changes we can all do to support our immune health during this unprecedented time.

A Veggie-Filled Bonus!

One of the long-running themes of our podcast is the important of high vegetable consumption for human health.  Whether we’re busing myths about low-carb diets or talking about the gut microbiome, the benefits of eating tons of veggies and as much veggie variety as possible keeps coming up again and again (and again!).  So, honorable mention, here are my favorite veggie-focused shows. Stacy and I are ready for part 5, so submit your veggie questions!

Episode 152: All About Vegetables

Episode 304: What’s Better: Raw or Cooked Vegetables?

Episode 335: How Many Vegetables Part 3: Souping vs Smoothies

Episode 373: How Many Vegetables Part 4: Powdered Veggies

 





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As wrestling season draws near, wrestlers begin to contemplate the weight class in which they may wrestle. Wrestlers often believe that they will be more competitive at the lowest weight they can reach without sacrificing their strength and endurance. This isn’t always the case. Too often, wrestlers end up dehydrated. They end up starving themselves and their performance suffers greatly.

If you’re looking for an article on cutting weight, this isn’t it. If you’re the kind of wrestler who can lose ten pounds in wrestling practice, this article may not interest you either. I could never sweat off a lot of weight, so I was always more interested in manipulating my diet to lose weight. There are, of course, a myriad of diets to choose from. I simply want to discuss ten diets of which I am familiar. Maybe one of them will interest you and you can research it further. Let’s explore.

1. Low Carb/High Protein Diet

The Atkins Diet is probably the most famous low carb diet. So, what exactly is a low carb diet? A low carb diet limits carbohydrates such as bread, pasta, cereals, grains, potatoes and other starchy vegetables, fruit, and sometimes even milk.

The theory is that carbohydrates raise blood sugar levels which in turn raise insulin levels. Spiking insulin levels is considered bad because the idea is that insulin tells the body to store carbohydrates as body fat and prevents the body from accessing body fat as a fuel source. Supposedly, if you follow a low carb diet plan you can lose excess body fat without having to drastically limit your food intake.

Some low carb diets focus on limiting carbohydrates while increasing one’s intake of fat and protein.

Some low carb diets focus more on the glycemic index. The glycemic index essentially measures how much a given food raises one’s blood sugar levels. For instance, white rice may have a glycemic index of 58 while broccoli may only have a glycemic index of 15. White bread may have a glycemic index as high as 71. The idea is that a diet composed of low glycemic foods will lead to lower insulin levels which in turn may help one lose weight.

Patrick Holford takes the glycemic index one step further and uses a concept called the glycemic load. The glycemic load takes into account the glycemic index as well as the total carbs in a given amount of food. For instance, a bowl of steel-cut oats (1 oz.) has 2 GL while a bowl of corn flakes has 21 GL. In addition, half an apple has 3 GL while a banana has 12 GL. That is quite a difference. Holford is a big fan of oats. He claims in his book The Holford Low GL Diet, “There are specific foods and food combinations that cause rapid weight loss.” He claims that you will never feel hungry on his diet. You limit the number of GLs you eat in a day and you combine carbs and protein at each meal.

Tim Ferriss champions a diet he refers to as the Slow-Carb Diet. On this regimen one avoids carbohydrates like bread, pasta, cereals, grains, potatoes, etc. Then simply choose one protein, one legume, and one vegetable for each meal. For example, breakfast might be scrambled eggs, black beans, and mixed vegetables. Lunch might be beef, pinto beans, and mixed vegetables. And, dinner might be chicken breast, lentils, and asparagus. Eat as much as you want at each meal and eat up to six times a day. But, always avoid carbs and dairy products and always include a protein, legume, and vegetable.

Some low carb diet books include Dr. Atkins’ New Diet Revolution, Protein Power, The Zone Diet, The Carbohydrate Addict’s Diet, The South Beach Diet, The Greenwich Diet, The No-Grain Diet, and Sugar Busters.

I suppose the main attraction of low carb diets is that one can burn fat and spare muscle while not having to restrict the amount one eats drastically. On the other hand, low carb diets can make one fatigued and irritable until one gets used to the low carb regimen. Keep in mind that there are several different versions of low carb diets.

2. Paleolithic Diet (Paleo Diet)

The Paleolithic (Paleo) diet seeks to replicate what humans ate during the Paleolithic Era. This diet may also be referred to as the Stone Age Diet, Cave Man Diet, or Hunter-Gatherer Diet. The Paleo diet is purported to promote weight loss as well as provide high fiber, protein, and omega-3 fats.

Foods You Can Eat:

  • Lean Meat (skinless chicken breast, turkey, cuts of lean beef like sirloin and extra-lean hamburger, cuts of lean pork, seafood)
  • Eggs
  • Fruits including berries
  • Vegetables including root vegetables like carrots
  • Nuts such as walnuts, macadamia, almonds, pecans, and pistachios
  • Seeds such as pumpkin seeds, sesame seeds, and sunflower seeds
  • Olive oil, flaxseed oil, nut oils, fish oil, canola oil, and avocado

Foods To Avoid:

  • Grains
  • Pasta
  • Bread
  • Cereals
  • Potatoes
  • Sugar
  • Beans
  • Dairy Products

The Paleo diet may seem similar to the low carb diet and it is in some ways. For instance, it doesn’t allow grain products. However, the Paleo Diet does allow fruits. In addition, it makes a distinction between lean meat and fatty meat which I think is beneficial. Moreover, cheese can be eaten on a low carb diet but dairy is not allowed on the Paleo Diet because it would not have been a food consumed during the Paleolithic era.

I like the Paleo Diet because it provides fiber, protein, and healthy fats.

3. Anabolic Diet

The Anabolic Diet was developed by Dr. Mauro Di Pasquale. He developed this diet primarily for bodybuilders looking for an alternative to steroids and other drugs. He states, “The Anabolic Diet maximizes the production and utilization of the Big 3 growth producers – testosterone, growth hormone, and insulin – and does it naturally. It also shifts the body’s metabolism from that of a sugar burning, fat producing machine to that of a fat burning machine.” The Anabolic Diet is a high fat/high protein/low carb diet with a twist. The Anabolic Diet employs a method called carb cycling. For example, you eat a high fat/high protein/low carb diet for five days followed by a high carb diet for two days.

A more generic term for this diet would be cyclic ketogenic diet or simply carb cycling. The idea is that you must eat fat to burn fat. You can find specific guidelines about what to eat on low carb versus high carb days online.

So, it’s not as strict as a low carb diet because you can carb up for a day or two. You still need to watch the total amount of calories that you consume because you’re not a bodybuilder trying to gain weight, you’re a wrestler trying to stay lean or even lose weight.

I’ve never tried this diet before and have no idea how it would work for a wrestler. I suppose, in theory, that one could eat low carb during the week and carb up on Saturday when tournaments are usually held. On the other hand, eating a lot of fat seems like a strange idea to most of us. If this diet interests you, I would suggest doing an internet search for anabolic diet or cyclic ketogenic diet to learn more.

4. Intermittent Fasting (IF)

This is a way of eating of that involves cycling periods of fasting (i.e. not eating) and eating. You can fast for 24 hours once or twice a week. The idea is that fasting twice a week reduces the total number of calories one takes in during any given week. For instance, you may have dinner at 6:00 pm one evening and not eat again until 6:00 pm the following evening. If you normally consume three meals a day, then you would simply skip breakfast and lunch two days a week but still have dinner on those days. Sure you might get a bit hungry, but it’s only 24 hours and you’ll only do it about twice a week. You never technically have to go a day without eating. If you eat at 6:00 pm on Monday, you can still eat on Tuesday; you just have to wait until 6:00 pm again. A good book on the subject of IF is Eat Stop Eat by Brad Pilon.

A somewhat similar fasting routine is called The Warrior Diet created by Ori Hofmekler. On this regimen, you eat one main meal at night and you have the option of eating a small amount of food during the day. You follow this routine every day. You can eat some fruits and vegetables during the day. You can also eat small amounts of lean meats and eggs or a low-carb protein shake. You eat no grains or starches during the day. At your main evening meal, you can consume essentially anything you want but in a certain order. You eat vegetables first, then protein, and then if you’re still hungry you can eat some carbohydrates.

While using the intermittent fasting method, you still want to eat healthy. While you can basically eat what you want when not fasting, you still want to eat fruits and vegetables and healthy sources of protein and carbohydrates. You can eat other foods too (e.g. a dessert) but don’t use your non-fasting period as an excuse to binge on junk food.

5. Body for Life

Bodybuilder and entrepreneur Bill Phillips was the founder of Muscle Media 2000 magazine and later acquired the ESA supplement company. He is perhaps most known for authoring the book Body for Life: 12 Weeks to Mental and Physical Strength. In this book he outlines a workout strategy and dietary strategy to transform one’s body.

The dietary strategy involves eating six small meals a day which is believed to promote stable blood sugar and insulin levels. Small meals are also believed to be easier to digest and assimilate than three larger meals.

What can you eat for each small meal? You can eat a portion of protein and a portion of carbohydrate. You are also encouraged to eat a serving of vegetables with some meals. A portion is about the size of the palm of your hand or your clenched fist. A potato the size of your clenched fist is a portion as is an apple. Two slices of whole wheat bread is a portion. A skinless chicken breast the size of your palm is a portion. You can also use MRP (meal replacement products) shakes and nutrition bars like Myoplex, Met-Rx, Meso-Tech, Muscle Meals, etc. that provide protein, carbs, and other nutrients all in one bar or shake.

Possible Meal Ideas:

  • One omelet and two slices of whole-wheat toast
  • Egg whites and oatmeal
  • Pancakes made with egg whites, oatmeal, protein powder, and fat-free yogurt
  • Combine one portion of low-fat cottage cheese and one portion of fat-free, sugar-free yogurt
  • One serving of chocolate MRP shake
  • Turkey burger on a whole-wheat bun
  • Chicken breast, steamed brown rice, and broccoli
  • Grilled sirloin steak, potato, mixed vegetables
  • One MRP nutrition bar

You are also encouraged to drink 10 glasses of water a day. You can consume one tablespoon of healthy fat a day such as olive, safflower, canola, sunflower, or flax seed oil. You can also consume small amounts of natural peanut butter and avocado.

You are encouraged to take one day off a week and eat whatever you want.

This plan is nice because you don’t have to count calories and you probably won’t get hungry eating six small meals a day. It may be hard to follow if you have a busy schedule.

6. Fit for Life

When Harvey Diamond co-authored Fit for Life, he helped bring the concept of natural hygiene into the mainstream. This way of eating isn’t just about how much you eat but also when and how you eat it. This regimen is based on the principle of proper food combining. The idea is that different foods are broken down differently by the body and therefore should be eaten separately. Harvey Diamond makes a distinction between live foods (high-water-content food like fresh fruits and vegetables) and dead food (e.g. processed foods).

The Guidelines:

  • Fruit is always eaten alone at least two to three hours away from any other food.
  • Never eat more than one concentrated food (i.e. protein or starch) per meal.
  • Never combine starches and proteins (e.g. cereal and milk, bread and cheese, pasta and ground beef, fish and rice).
  • You can combine protein with vegetables or starches and vegetables.
  • Fat (e.g. butter, olive oil) is considered neutral. However, don’t combine fat with protein.
  • Eggs and dairy products are discouraged.
  • Meat is discouraged but should be eaten alone or with vegetables if consumed.

Meal Ideas:

  • Breakfast – Fruit is encouraged because it is the food with the highest water content and is considered to be the best food to consume. So, you could eat two or more oranges or two apples or two bananas or other fruits and fruit combinations. However, if you don’t like fruit you could have scrambled eggs with tomato and broccoli (i.e. protein and vegetables) or toast with butter (i.e. starch and fat). But, do not have eggs and toast or cereal and milk.
  • Lunch – You could have a large vegetable salad with some olive oil and lemon. You could skip the olive oil on your salad and put some pieces of grilled chicken on it. You could have a vegetable salad and some bread sticks. You could have vegetable soup and some bread sticks. Alternatively, you could have avocado slices and other vegetables (e.g. tomatoes) between two slices of whole-grain bread. You could have a large baked potato with butter and vegetables (just be sure to steer clear of bacon bits, cheese, and chili).
  • Dinner – You could have fish (or chicken or beef), vegetables, and a vegetable salad. Or, you could have rice (or couscous or pasta) with vegetables, and a vegetable salad. Or, if you like potatoes, then you could have a big baked potato with butter and vegetables.
  • If you want milk, yogurt, or ice cream then eat it alone at least two or three hours away from other food.
  • If you want fruit for a bedtime snack, then eat it alone at least two or three hours after dinner.

The motivational speaker and self-help guru Tony Robbins is an advocate of food combining. I’ve never tried it before. The good thing is that it focuses a lot on fruit and vegetables. In addition, your calories may be limited (helping with weight loss) when you can’t combine starches and proteins, but at least you can still consume them if you choose.

7. High Carb/Low Fat Diet

Some doctors and nutritionists recommend a high card/low fat diet to lose weight and stay healthy – the exact opposite of the low carb advocates. Some names associated with low fat diets include Walter Kempner, Nathan Pritikin, Dean Ornish, and John McDougall. According to Dr. McDougall, his diet is “a diet of plant foods, including whole grains and whole grain products (such as pasta, tortillas, and whole-grain bread), a wide assortment of vegetables, and fruit.”

The advocates of these diets claim that a person can enjoy unlimited quantities of fruits, vegetables, and whole grains without feeling hungry. These diets contain less fat and more fiber than other diets.

According to Dr. McDougall, “Carbohydrate is the body’s preferred fuel for daily activities and high-intensity exercise performance. Following a low-carbohydrate regime will impair performance.”

A baked potato is only about 160 calories and essentially fat free. An apple is only about 100 calories and also essentially fat free. A slice of whole wheat bread is only about 75 calories and essentially fat free. A bowl of oatmeal is about 165 calories, 4 grams of fat, and 4 grams of fiber.

In contrast, a 3 oz. patty of 85% lean ground beef (broiled) is about 213 calories and 13 grams of fat. And, a McDonald’s Quarter Pounder with Cheese is about 510 calories and 26 grams of fat. Moreover, a Snicker’s Bar is about 270 calories and 14 grams of fat.

I’m not sure why everyone is so worried about cereals, potatoes, fruits, and breads. You can eat a lot of those foods for few calories if you don’t add condiments.

Martin Katahn, author of The T-Factor Diet, believes that it is mainly fat in your diet that determines your body fat. He contends that protein and carbohydrate calories don’t really matter that much. So, his approach is to count the fat grams in the food one eats and to keep the number low. He does, however, warn people to steer clear of highly processed fat-free desserts and snacks. Get your carbohydrates from fresh fruits, vegetables, and grains. In addition, eat lean meat, chicken, and fish.

8. Satiety Index

The Satiety Index (developed by Susanna Holt, PhD.) measures the extent to which certain foods provide satiety (i.e. fill you up and satisfy your hunger). Certain foods are simply better at filling you up than others.

For the most part, foods that are high in protein, water, and fiber provide the most satiety.

Carbohydrates are also better at producing satiety than fatty foods.

All foods on the index are compared with white bread which is given the rank of 100.

Some Satiety Food Rankings:

  • Croissant – 47%
  • Doughnuts – 68%
  • Yogurt – 88%
  • Corn Flakes – 118%
  • White Rice – 138%
  • Cheese – 146%
  • Eggs – 150%
  • Whole Meal Bread – 157%
  • Beef – 176%
  • Popcorn – 154%
  • Apples – 197%
  • Oranges – 202%
  • Oatmeal – 209%
  • Potatoes, Boiled – 323%

As you can see, potatoes provide a much higher level of satiety than a croissant. Similarly, oatmeal is more satisfying than a doughnut. In addition, eggs are more satisfying than yogurt. Seemingly, a sandwich made with whole meal bread with some lean beef or tuna along with an apple could make a satisfying and filling lunch.

A concept related to satiety is caloric density or energy density. Caloric density is the number of calories in a specific amount of food. Foods high in fat have the highest energy density while foods high in water content have the lowest energy density.

For instance, cucumbers, celery, lettuce, tomatoes, broccoli, grapefruit, strawberries, watermelon, cantaloupe, carrots, oranges, and apples are very low in caloric density. Some other low caloric density foods include oatmeal, grapes, low-fat cottage cheese, peas, corn on the cob, potatoes, rice, and pasta.

In contrast, foods such as French fries, chocolate cake, pretzels, croissants, doughnuts, onion rings, chocolate chip cookies, bacon, milk chocolate bars, potato chips, and peanuts are much higher in caloric density. Even though pretzels are essentially fat free, they are high in energy density because they lack water and fiber.

Fresh corn (e.g. steamed corn or corn on the cob) has a caloric density of 0.92. However, a corn muffin has a caloric density of 4.14 and corn bread has a caloric density of 4.27. So, choose a big bowl of steamed corn if you’re hungry.

Some low-fat cottage cheese and grapes could make a satisfying and filling meal.

9. Food Exchange System

The food exchange system is a dietary regimen most commonly associated with diabetic individuals. However, the food exchange system can be used by any individual as a guide to help them lose weight. Following this regimen can help one to plan balanced and nutritious meals.

The foods in this system are divided up into categories: starches (e.g. bread, cereals and grains, starchy vegetables, beans and peas), fruits, milk and yogurt, meat and meat substitutes, vegetables, and fats.

You need to know what constitutes a serving size. For instance, a serving of starch could be ¾ cup of ready-to-eat unsweetened cereal, 1 slice of bread, or ½ a bagel. A serving of fruit may be one small apple, banana, or orange. A serving of milk may be 1 cup of fat-free skim milk. A serving of meat may be 1 ounce of meat, poultry, fish, or cheese. A serving of vegetables may be ½ cup of cooked vegetables or 1 cup of raw vegetables. A serving of fats may be 1 tsp. of butter or 1 tsp. of olive oil. These are just a few of the examples. There are also free foods like 1 tbsp. of fat-free mayonnaise or ¼ cup of salsa. In addition, there are ways of determining exchanges for sweets and combination foods (e.g. casseroles, pizza, and soups).

For a 1,200 Calorie Meal Plan You May Eat:

  • 5 Starches
  • 2 Fruits
  • 2 Milks
  • 5 Meats
  • 3 Vegetables
  • 4 Fats

So, you might have a breakfast that contains 1 starch, 1 fruit, 1 milk, and 1 fat. Then you would divide the remainder of your exchanges amongst lunch, dinner, and possibly snacks. Some people find this easier than counting calories.

A somewhat similar regimen may involve using the original USDA Food Pyramid as a guide for eating. According to Jane Kirby (a registered dietitian) and the American Dietetic Association, one can use the food pyramid to plan a weight-loss diet.

A Possible 1,200 Calorie Meal Plan:

  • 5 Bread group servings
  • 3 Vegetable group servings
  • 2 Fruit group servings
  • 2 Milk group servings
  • 5 ounces total for a day for Meat group (divide up into 2 or 3 servings if you want from lean meats or eggs)

10. Counting Calories

Calorie counting is nothing new.

A Los Angeles physician named Dr. Lulu Hunt Peters published a book entitled Diet and Health, With a Key to the Calories in 1918. She recommended consuming no more than 1,200 calories per day, with somewhat more allowed after one’s goal weight was reached.

Calories in Carbohydrate, Protein, and Fat:

  • Carbohydrate = 4 calories per gram
  • Protein = 4 calories per gram
  • Fat = 9 calories per gram

Keep in mind that 3,500 calories = 1 pound of fat. Therefore if you cut 500 calories a day from your diet, you’ll lose approximately one pound a week (7 days x 500 calories = 3,500 calories).

A simple formula for losing weight is to take your current bodyweight times 10 and eat that number of calories daily to lose weight. For example, a wrestler who weighs 150 pounds would eat 1,500 calories daily (150 x 10 = 1,500). To maintain your weight, take your bodyweight times 15. A 125 pound wrestler wishing to maintain his weight would eat 1,875 calories daily (125 x 15 = 1,875).

Calorie counting is becoming popular again. For example, you may have noticed packages of 100-calorie snacks in the supermarket.

You can still find books listing calorie counts for common foods as well as restaurant foods. And, almost every food at the supermarket contains nutrition information including calories.

Calorie counting can be inconvenient. Individuals sometimes get hungry on a calorie-controlled diet. Nonetheless, calorie counting works for many people.

Final Words

The best advice I have to give is to simply wrestle at your natural weight. But, I know that many of will choose not to because you think you’ll be more competitive at a lower weight. Some of you may have to cut weight to reach a certain body weight in order to make the team.

I used to eat a lot of oatmeal and other cereals, whole wheat bread, rice cakes, potatoes, apples, oranges, bananas, carrots, green beans, milk, yogurt, cheese, and lean meat during my high school wrestling career. I counted every calorie and limited my fat intake because that’s what worked for me.

It’s interesting to look back at what I ate. I ate a lot of oatmeal which is low on the glycemic load, low in caloric density (when cooked with water), relatively low in fat, and high on the satiety index. I didn’t know all of that back when I was wrestling. I just knew that oatmeal was low in calories and provided a filling breakfast.

I also ate a lot of apples and green beans. These foods are low in calories and fat, but are high in water content and fiber. In addition, I ate a lot of potatoes which are very high on the satiety index.

You may be different.

Perhaps you’re one of those guys that can lose 5 to 10 pounds of water weight in a practice. Or, perhaps you like meat and, therefore, a low carb diet would suit you better.

Even some of the greatest wrestlers can become disheartened with dieting and cutting weight. Three- time NCAA wrestling champion and Olympic silver medalist Barry Davis cracked once when faced with the strain of cutting weight. He almost missed the Big Ten Tournament in 1982 because of the pressure of cutting weight. Many other great wrestlers have had tough experiences cutting weight as well.

On the other hand, John Smith (two-time Olympic gold medalist and winner of multiple world championships) took a different approach to weight control. He disciplined himself to maintain year-round weight control (according to Wrestling Tough by Mike Chapman). Smith kept near his competition weight throughout the year.

Other wrestlers have had success by working hard and wrestling near their natural body weight and sometimes cutting no weight whatsoever.

If you decide to cut weight for wrestling, please don’t starve and dehydrate yourself. It’s unhealthy, dangerous, and will most likely hurt your performance. Try always to eat balanced and nutritious meals. If you decide to lose weight, figure out what works best for you.



Source by Tharin Schwinefus


As we learn more about the novel coronavirus (technically called SARS-CoV-2, the virus responsible for causing the covid-19 pandemic illness), a common emerging question is “How do I clean (my hands, my groceries, surfaces in my home, car or workplace, etc.) properly to eliminate the possibility of exposure”? In order to thoroughly answer this question, it helps to understand the susceptibility of SARS-CoV-2 to cleaners versus disinfectants, and it helps to understand the technical difference between cleaning (where you’re removing bacteria and viruses by trapping them in soap or detergent and rinsing/wiping them away) versus disinfecting (where you’re killing bacteria and viruses with a powerful antimicrobial chemical but generally leaving them in place).

So, let’s dig in!

Survivability of SARS-CoV-2 in Air and on Surfaces

A study published on March 17 measured how well SARS-CoV-2 survives as an aerosol, on plastic, on stainless steel, on copper, and on cardboard. (This study also compared the novel coronavirus SARS-CoV-2 to a highly related coronavirus, SARS-CoV-1, the virus responsible for the 2002 SARS epidemic.)  In this experiment, live viruses were applied to the various surfaces and maintained at 21 to 23°C (room temperature) and 40% relative humidity for 7-days, with the amount of viable virus remaining being measured along the way. SARS-CoV-2 survived most easily on plastic, with viable virus detected even after 72 hours (most of the virus had died over that time though, there was only about 0.08% of the initial amount of virus still viable). Stainless steel was a close second, with viable virus still detectable 48 hours later (again, about 0.08% of the initial virus was still alive). The virus did not survive as easily on either copper or cardboard.  By 24 hours, no viable SARS-CoV-2 was measurable on cardboard, and on copper the virus was completely dead by 4 hours.  As an aerosol, SARS-CoV-2 had high survivability for at least 3 hours, which is why respiratory droplets are the dominant mode of transmission and top priority for avoidance (also see Natural Approaches to Cold & Flu Season (and Covid-19!)).

Another study published April 2 performed a similar experiment to measure how much time it took before there was no detectable viable SARS-CoV-2 on various surfaces. On both printing paper and tissue paper, there was no remaining viable virus by 3 hours.  On both wood and cloth, it took 2 days before there was no remaining viable virus. SARS-CoV-2 could survive on glass for up to 4 days and on both stainless steel and plastic for up to 7 days.

How does this stack up to related viruses? It’s actually pretty similar. A review of studies of other coronaviruses that infect humans (such as SARS-CoV-1 and MERS-CoV) show that other members of this class of viruses can survive on glass surfaces for 4 to 5 days, on steel for between 3 hours and 4 days, on aluminum for 2 to 8 hours, on wood for up to 4 days, on paper for between 3 hours and 5 days, on plastic for between 8 hours and 9(!) days, on latex gloves for up to 8 hours, and up to 5 days on ceramic, Teflon or PVC.  Why the wide ranges on some surfaces?  Factors impacting survivability include which specific virus we’re talking about, how much virus was initially applied, temperature and humidity in addition to the specific surface. And while we don’t have as comprehensive data on SARS-CoV-2 yet, it seems to fall within these average ranges too. The comparisons in the first study described above showed SARS-CoV-2 has better survivability than SARS-CoV-1 on cardboard and stainless steel but lower survivability on plastic and copper.

It’s also worth noting that these studies only measure survivability of the novel coronavirus.  One thing we don’t yet know is how easily the virus might be transferred from these various surfaces onto our hands and then into our bodies when we touch our eyes, nose or mouth.  That will certainly change how we view the safety of various surfaces, but in the absence of this information, it’s safest from a public health standpoint to assume (even though it’s almost certainly not going to be the case) that whatever viable virus is remaining on these surfaces can be easily transferred to us when we touch the surface.

The main take-home here is 1) that respiratory droplets are still the biggest concern for transmission, and 2) that this virus can survive on surfaces for quite a long time, making contaminated surfaces an additional concern for transmission.  Given that there’s now good evidence that people can shed virus while asymptomatic or presymptomatic, treating anyone you encounter as contagious, and every high-touch surface in your home, in addition to delivered packages, mail, or groceries, as a potentially contaminated is a prudent course of action.

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So, what is the implication for packages mailed to your home?  First, assume the last person to touch them was contagious (this is the better-safe-than-sorry approach).  So, the best option is to choose slow shipping (so the contents of your package were packed 5 to 7 days ago, it’s better for the environment anyway) and leave packages outside for 24 hours before opening if possible.  Then, you can treat the package and its contents as safe.  If you can’t do that, treat the package and its contents as being potentially contaminated.  No, you don’t need to disinfectant spray your mailbox every day, but do clean everything in your package before putting it away (washing hands as often as necessary during the process to avoid potentially spreading virus particles from the package or its contents to other places in your home, and make sure to avoid touching your face the whole time you’re unpacking a package). Adios the packaging and then clean any surfaces in your home your package and its contents touched.  Clean and disinfect any high-tough surfaces such as door knobs, faucet and soap pump that you may have touched in the process as well. Finally, give your hands one last thorough washing. What’s the best cleaner and disinfectant to use for this process?  I’m so glad you asked…

Susceptibility of SARS-CoV-2 to Cleaners and Disinfectants

The good news is that the novel coronavirus is quite susceptible to disinfectants. The same review of studies of other coronaviruses (such as SARS-CoV-1 and MERS-CoV) discussed above show that this class of viruses are efficiently deactivated within a minute by 62–71% ethanol, 0.5% hydrogen peroxide or 0.1% sodium hypochlorite (household bleach). Other biocidal agents such as 0.05–0.2% benzalkonium chloride or 0.02% chlorhexidine digluconate were less effective and required much longer exposure to fully deactivate the virus.  And a study looking at SARS-CoV-2 show that it is also deactivated quickly (in 5 minutes or less) by all disinfectants tested, including ethanol, household bleach, povidone‐iodine, chloroxylenol, chlorhexidine, and benzalkonium chloride.

The novel coronavirus is also susceptible to soap. Coronaviruses (including SARS-CoV-2) are enveloped RNA viruses. Its structure has three main components: RNA encompassed in a capsid protein layer that is itself encompassed in a lipid envelope. That’s good news because it means that it’s very susceptible to regular soaps and detergents, which break up the lipid envelope inactivating the virus’ ability to infect our cells. It’s very much like how dish soap dissolves the grease from a dirty pot into the dishwater. By vigorously lathering our hands for a full 20 seconds with soap, we’re trapping viruses that might be on our hands, rendering them inactive, and then washing them down the drain when we thoroughly rinse our hands for a full 10 seconds. One study showed that hand soap even had a disinfectant effect on SARS-CoV-2, with only 1 in 3 samples having any measurable viable virus after 5 minutes and no detectable virus in any samples by 15 minutes.

Hand Washing vs. Hand Sanitizer

Given that disinfectants like alcohol and bleach work so quickly to inactivate SARS-CoV-2, you might be wondering if it’s better to use an alcohol-based hand sanitizer compared to being bored out of your wits while washing hand for a full 30 seconds (20 seconds of lathering and 10 seconds of rinsing), singing Happy Birthday over and over (and over and over).  Actually, studies show that when both options are available, proper hand washing is always preferable.

Influenza is also an enveloped RNA virus. One 2015 study showed that hand washing for 30 seconds effectively removed rotavirus, influenza A virus, poliovirus Sabin 1, adenovirus type 5, parechovirus 1, and MNV1.  Rubbing hand sanitizer for a full 30 seconds was only effective on rotavirus and influenza A.  A 2019 study found a similar result in influenza-infected patients.

And, it’s super important to wash hands properly and often! A 2016 study looking at the effectiveness of hand-washing on influenza infection showed that proper hand-washing (a full 30 seconds with soap and water) at prudent times (like before eating, after using toilet, and after returning home from community activities) reduced the chances of getting the flu from 26% to 3%. That almost a 90% reduction in flu incidence from hand washing.

If hand washing is not an option, opt for a hand sanitizer that is at least 60% alcohol and apply enough so that it takes a full 30 seconds of rubbing your hands together before it fully evaporates (and a minute is better!).  Aside: this is not a time to take chances with essential oil or colloidal silver-based hand sanitizers, as these do not have established antiviral properties effective enough for this purpose.  For example, while there’s mixed data on whether or not colloidal silver and silver particles have antibiotic properties, the one study that has tested its impact on viruses showed that had absolutely zero effect.

So, next question: Won’t all this hand-washing kill my skin microbiome? Yes, but as long as you’re steering clear of antibacterial hand soaps (with harsh antibiotic chemicals added), it’s not a huge effect. Studies have definitely shown disruption of the skin microbiome of antibacterial soaps (for example, ones containing benzalkonium chloride or triclocarban) that can take at least 2 weeks after discontinuing the antibacterial soap to recover. But other studies looking at gentler hand soaps have shown much smaller perturbations of the skin microbiome. Also note: While in normal times, preserving a healthy skin microbiome is a priority, the calculus is different when we’re talking about a virus that is so highly contagious and that is hospitalizing 20% of those infected.  We an recover our skin microbiomes later.

Cleaning and Disinfecting High-Touch Surfaces

High-touch surfaces means anything in your home that might be touched on a daily basis by more than one person, and can include: doorknobs, light switches, drawer pulls, cabinet pulls, faucets, sinks, soap pumps, tables, chairs, counters, phones, remote controls, and electronics.  The CDC recommends first cleaning and then disinfecting high-touch surfaces in your home on a daily basis, and this is supported by the scientific literature.  The reason for not simply disinfecting is that grime and dirt on surfaces can create a sticky cozy home for microbes, protecting them from disinfectant.  Basically, disinfectant requires a surface to be clean in order to be most effective.  The reason for cleaning daily is that it not only helps eliminate any viruses that might have found their way into your home after opening a package or returning home from a strip to the grocery store, but it also helps slow the spread of the contagion in the event that one family member contracts the disease. (If one member of your family does have covid-19, other precautions include: sequestering them into their own room with their own bathroom, or completely cleaning the bathroom every time they use it, having them wear a mask at all times, and maintaining a 6 to 8 foot distance from them at all times.)

But, the need for cleaning and disinfecting daily doesn’t mean that you need to stock up on all the harsh chemicals after bannishing them from your home (see TPV Podcast Episode 395: Personal Care ToxinsTPV Podcast, Episode 331 Safer Cleaning Products, 7 Chemicals Banned in Europe That Are Allowed in the USA and My Journey Towards Zero Waste ). There are still great nontoxic options!

Nontoxic Cleaners and Disinfectants

I switched to Branch Basics  a year ago for all-purpose cleaner, laundry, hand soap and dish soap!  I’m just so impressed with the cleaning power of this non-toxic, biodegradable cleaner concentrate made with plant- and mineral-based ingredients (the key ingredients like coco glucoside being derived from sugar).  I now use Branch Basics  to clean almost everything in my home, laundry, hand soap, and as dish soap!  And, Branch Basics multi-purpose cleaner is my Go-To for cleaning off food packaging and high-touch surfaces in my home. Remember that soap like Branch Basics removes germs rather than killing them, so rinsing and wiping are part of the procedure.  I also use Dr. Bronner’s Castile Soap as a hand soap and in the shower.

As a disinfectant, I’m simply using 70% isopropyl alcohol, aka isopropanol or rubbing alcohol, in a spray bottle (the same disinfectant we used to clean lab benches and equipment in my medical research days).  Once I’m done cleaning, I spray with isopropyl alcohol and come back a few minutes later to wipe any excess off.  Surfaces that are sensitive to cleaners, like my smartphone screen, I only disinfect.  I feel fortunate that I had a full big bottle of isopropyl alcohol already, before the novel coronavirus hit (leftover from my daughter’s science fair project two years ago).  If you have trouble finding it in store, lab-grade ethanol or double-proof vodka or other spirits will work as well.  You can also see the EPA’s list of disinfectants effective against SARS-CoV-2 here (note how long each disinfectant needs to be on a surface for 100% effectiveness). For more on how I’m cleaning groceries, see How to Prepare for a Coronavirus Shutdown.

All-in-all, being proactive and aware are the best steps to take. For more covid-19 tips and information, see Natural Approaches to Cold & Flu Season (and Covid-19!), How to Prepare for a Coronavirus Shutdown, TPV Podcast Episode 394: Covid-19TPV Podcast Episode 396: Covid-19 FAQ and TPV Podcast Episode 398: How We’re Coping with Quarantine.

Citations

Chin AWH, Chu JTS, Perera MRA et al. Stability of SARS-CoV-2 in different environmental conditions. The Lancet Microbe. Published online April 02, 2020. doi: 10.1016/S2666-5247(20)30003-3

Hirose R, Nakaya T, Naito Y, et al. Situations Leading to Reduced Effectiveness of Current Hand Hygiene against Infectious Mucus from Influenza Virus-Infected Patients. mSphere. 2019 Sep 18;4(5). pii: e00474-19. doi: 10.1128/mSphere.00474-19.

Kampf G, Todt D, Pfaender S, Steinmann E. Persistence of coronaviruses on inanimate surfaces and their inactivation with biocidal agents. J Hosp Infect. 2020 Mar;104(3):246-251. doi: 10.1016/j.jhin.2020.01.022. Epub 2020 Feb 6.

Liu M, Ou J, Zhang L, Shen X, Hong R, Ma H, Zhu BP, Fontaine RE. Protective Effect of Hand-Washing and Good Hygienic Habits Against Seasonal Influenza: A Case-Control Study. Medicine (Baltimore). 2016 Mar;95(11):e3046. doi: 10.1097/MD.0000000000003046.

Morrill K, May K, Leek D, et al. Spectrum of antimicrobial activity associated with ionic colloidal silver. J Altern Complement Med. 2013 Mar;19(3):224-31. doi: 10.1089/acm.2011.0681.

Tuladhar E, Hazeleger WC, Koopmans M, Zwietering MH, Duizer E, Beumer RR. Reducing viral contamination from finger pads: handwashing is more effective than alcohol-based hand disinfectants. J Hosp Infect. 2015 Jul;90(3):226-34. doi: 10.1016/j.jhin.2015.02.019.

The Paleo Template E-Book!

Thank you, for pushing the best, most relevant research, for making it relatable to anyone who does not speak the language of scientific research. -Meghan

The Paleo Template e-book is your accessible, practical-focused Paleo diet and lifestyle resource.

  • 250+ pages of quick-access information on the Paleo template
  • 4 weeks of meal plans with shopping lists
  • over 90 family-friendly recipes!

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Two AM, Nakatsuji T, Kotol PF, Arvanitidou E, Du-Thumm L, Hata TR, Gallo RL. The Cutaneous Microbiome and Aspects of Skin Antimicrobial Defense System Resist Acute Treatment with Topical Skin Cleansers. J Invest Dermatol. 2016 Oct;136(10):1950-1954. doi: 10.1016/j.jid.2016.06.612.

van Doremalen N, Bushmaker T, Morris DH, et al. Aerosol and Surface Stability of SARS-CoV-2 as Compared with SARS-CoV-1. N Engl J Med. 2020 Mar 17. doi: 10.1056/NEJMc2004973.

Yu JJ, Manus MB, Mueller O, Windsor SC, Horvath JE, Nunn CL. Antibacterial soap use impacts skin microbial communities in rural Madagascar. PLoS One. 2018 Aug 20;13(8):e0199899. doi: 10.1371/journal.pone.0199899





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Welcome to episode 400 of what was The Paleo View, and today launches into new branding as The Whole View! Join Stacy of Real Everything and Dr. Sarah of The Paleo Mom as they bust myths and answer your questions about a non-toxic lifestyle, nutrient-dense diet, Autoimmune Protocol, and parenting.

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

The Whole View, Episode 400: Modern Science and a Real Life Approach to Health

Oh my gosh, Sarah, it happened! (0:27)

Episode 400!!

Sarah and Stacy have been talking about updating the show to reflect what they have been doing for a really long time.

Special thanks to Sarah and her team who came up with the new name, The Whole View.

The Autoimmune Protocol E-Book!

One of my FAVORITE books I used to start the transition to AIP!!! It’s so helpful! I printed mine out and spiral bound it. Thank you for this! -Rita Davidson

The Autoimmune Protocol e-book is your up-to-date guide to jump-start your healing with the AIP today.

  • 3oo+ pages of quick-access information on the AIP
  • 4 weeks of meal plans with shopping lists
  • over 80 family-friendly recipes, all 100% AIP!

Get instant digital access for $19.99

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It is the same show, featuring the same people, but with an update to the branding.

Sarah noted that they started this conversation a few months ago.

They looked at the timeline and thought it would be great to use the 400th episode milestone to refresh the name and branding to reflect what they are already doing.

The show has evolved and gone through the same types of changes that both Stacy and Sarah have also gone through.

It has grown to reflect a broader perspective than how they started.

The timing to update how they present the show couldn’t have been better.

One thing that has stood true for the test of time is that Stacy and Sarah’s show is all about whole, nutrient-dense foods.

There is a much broader perspective about what goes into the lifestyle factors.

The word paleo holds a lot of associations with it.

There is a lot more to what Stacy and Sarah represent, which has a lot to do with the research that is shared in every episode, every week.

Stacy and Sarah wanted to bring that to listeners in a holistic format.

 

The Whole Approach

The word whole carries a lot of meaning to Stacy and Sarah.

Sarah explained why this word so perfectly describes where they are now.

They have always been dedicated to providing listeners with only science-backed information.

Presenting a balanced and nuanced approach has always been a high priority.

Bioinidivudality is an important component to healthy living, as there is more than one way to achieve an optimally healthy nutrient-dense diet.

Stacy and Sarah are still focused on being real and sharing their real lives, ideas, solutions, tips, and strategies.

If you have been listening to this show for a long time, it will not be any different for you.

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Thank you, for pushing the best, most relevant research, for making it relatable to anyone who does not speak the language of scientific research. -Meghan

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  • 250+ pages of quick-access information on the Paleo template
  • 4 weeks of meal plans with shopping lists
  • over 90 family-friendly recipes!

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You will see a new photo on iTunes.

If you are new to the show, Stacy hopes that you love the approach that they take to always be down to earth, but also not make assumptions about how you absorb science.

Stacy and Sarah empower listeners with the knowledge so that they can make the choice.

Not all of this is about food either.

Stacy and Sarah have tackled so many things on this show.

There is such a variety of things that go into living a healthy life and feeling your best.

Stacy’s goal with every episode is to set listeners up with the tools so that they can feel their best.

The hosts aim to inspire listeners so that they can live their best life.

The Whole View is about empowerment.

Sarah doesn’t just cherry-pick the science to support whatever narrative she wants to communicate.

She looks at the science to understand the contradictions, within the scientific evidence, and how it typically implies some kind of context.

Stacy and Sarah will never tell you that they are perfect or that it is easy to implement a healthy lifestyle.

They are going to be upfront and honest about their own struggles, setbacks, and how they apply this information to parenting.

 

The Evolution

Stacy and Sarah have been recording this podcast for seven and a half years. (10:25)

When they first began their kids were very young and they were just introducing them to a nutrient-dense, anti-inflammatory approach.

Now Stacy has smelly boy, teenagers.

This has been a journey, and they hope to continue sharing that journey with listeners.

 

Behind the Scenes

Sarah and Stacy want to be timely in the information they are providing.

They want to be responsive to what is going on in the world.

One of the ways that they achieve this is by having a quick turnaround on their shows.

Stacy and Sarah record on Tuesday mornings (usually), and that show goes live on Friday.

This allows them to ensure that the content is still timely.

In the health podcast space, you much more commonly see people batch produce their podcasts.

This allows Stacy and Sarah to address what is happening in the news and what is trending on social media.

They are also able to address listener questions very quickly.

Don’t forget, the best way to reach Stacy and Sarah are through their individual contact forms on their sites here and here.

You can also reach out to them on social media, but email works great since this prevents the message from getting lost in the shuffle of social media.

When a question comes in via email, it also allows Stacy and Sarah to position the question so that it relates to many listeners.

 

Show Topics

Stacy and Sarah aim to present information that is relatable, sustainable, and something that you walk away with feeling prepared to implement ideas.

When it comes to topics, Stacy and Sarah look to a bunch of different inspiration sources.

They then try to tackle a narrow enough topic that they can take a deep dive into it.

From there, it is all about being able to take a step back to talk about emotions, implementation, and effects.

At any one time, Stacy and Sarah have four to ten topics in the hopper with an overall idea about what is coming in the next month.

This allows them to build in series so that topics can flow from one episode to the next.

They also will utilize an FAQ format to host follow up episodes.

Some times they have to create space for a show based on the number of questions that come in.

 

Show Prep

Between Stacy and Sarah, they spend somewhere into the teens in the number of hours that go into researching, brainstorming, and note prep.

Show notes tend to be between seven to eight pages long.

Stacy feels more educated and prepared thanks to these show notes.

The information in those outlines also allows them to translate it further across their platforms.

The hope is that the show notes serve as a reference point for both listeners and their family and friends so that they can refer others to that information.

The goal is for the information to stand the test of time.

Sarah puts links to the scientific references in the show notes.

This allows her to evolve the content as the science evolves.

Regardless of how listeners prefer to learn, Stacy and Sarah strive to present the information in as many ways as possible to help listeners retain all that they are learning about.

A few years ago, there was a moment that led Stacy and Sarah to stop incorporating guests into the show format.

Stacy and Sarah knew that they needed to hold true to their standards.

Early on the show was heavy on guest interviews and book and product reviews.

However, they realized that they could provide more value to listeners than marketing plugs.

In 2019, Stacy and Sarah began incorporating brands, when appropriate.

They only invite brands they personally use, to sponsor shows, with the goal of getting listeners special deals.

It is very rare that they suggest products.

They instead recommend products as a tool that can help with a lifestyle component.

Sarah shared more on the ways in which the market evolved when people clung on to fad dieting approaches.

Stacy shared more about how and why they reach out to brands.

 

The Process

What Stacy thinks is the best part of the show is that they begin recording right from the start. (29:20)

The recordings include all of what Stacy and Sarah talk about before and after the show.

This content always makes for great bloopers.

Stacy and Sarah are personal friends in real life, and the comedy dynamic is a lot of fun.

At that point, they hand the recording over to Stacy’s husband, Matt.

Matt produces the show, edits the content, adds in music, and takes out the background cat noises.

He has been doing this since the very beginning and has been their silent partner through it all.

Stacy thanked Matt for all he does, and Sarah echoed that gratitude.

Sarah noted that they could not do this show without Matt.

He puts so much work into each episode.

Monica is the other team member, and she has been doing show notes for years.

She has come in and out a couple of times but has been the longest-running podcast member other than Stacy, Sarah, and Matt.

Monica takes the show notes and creates an outline for listeners to access on Stacy and Sarah’s blogs.

She also listens to make sure that no further edits are needed.

Once Monica is done with the notes, Sarah’s team gets ahold of the notes and Nicole (Sarah’s graphic designer) creates the images for the social media shares.

And then it goes out to the world.

Matt finishes his part of the process on Tuesday night, the audio goes to Monica on Wednesday, and Sarah’s team gets the information on Friday.

Sarah’s team has hours to turn the visuals around, and Stacy gives huge props to Sarah’s group for their work.

 

Always There For You

Stacy and Sarah are super proud to have never missed a recording for this weekly show.

If one of them are traveling, they come up with a timeline and a plan so that they can both be on every episode.

As much as Stacy and Sarah are committed to this process, the teams are equally as committed to getting this content to listeners.

Huge shout out to Matt, Monica, Nicole and everyone else on Sarah’s team who helps with this process.

Stacy isn’t aware of any other podcasts that handle their podcast creation like this.

 

Thank You

If you appreciate the work that goes into this and love the show, please leave a review on all platforms where you listen to this show.

The more reviews that come into the hosting platforms, the more accessible this show becomes to other listeners who may have not found the show otherwise.

Stacy cannot thank you enough if you have already left a review.

Please do an update to the review if you can.

This will really help to get the word out as the new branding is pushed out into the podcast spaces.

Be sure to also tell Stacy and Sarah on social media what you think of the new name.

Thank you, listeners, for tuning in and for being a part of this journey.

Stacy always thinks of this community of listeners as her family.

Both Stacy and Sarah are so grateful to have had so many people on this journey with them for so long.

Stacy sent a big virtual hug to those who have been along for the ride.

The one thing that has stood true is all the listeners who have been supportive and have been with Stacy and Sarah every single week.

Sarah seconded this.

When Stacy and Sarah meet someone who is a podcast listener, there is always an instant connection that is completely different from others they meet.

We are truly a community of like-minded people.

Sarah wanted to say a huge thank you for engaging with this space, for being such amazing contributors and for everything that you do to support us.

Thank you for tuning in!

Stacy and Sarah will of course, as always, be back again next week! (43:33)





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Intermittent Fasting (IF) refers to dietary eating patterns that involve not eating or severely restricting calories for a prolonged period of time. There are many different subgroups of intermittent fasting each with individual variation in the duration of the fast; some for hours, others for day(s). This has become an extremely popular topic in the science community due to all of the potential benefits on fitness and health that are being discovered.

WHAT IS INTERMITTENT FASTING (IF)?

Fasting, or periods of voluntary abstinence from food has been practiced throughout the world for ages. Intermittent fasting with the goal of improving health relatively new. Intermittent fasting involves restricting intake of food for a set period of time and does not include any changes to the actual foods you are eating. Currently, the most common IF protocols are a daily 16 hour fast and fasting for a whole day, one or two days per week. Intermittent fasting could be considered a natural eating pattern that humans are built to implement and it traces all the way back to our paleolithic hunter-gatherer ancestors. The current model of a planned program of intermittent fasting could potentially help improve many aspects of health from body composition to longevity and aging. Although IF goes against the norms of our culture and common daily routine, the science may be pointing to less meal frequency and more time fasting as the optimal alternative to the normal breakfast, lunch, and dinner model. Here are two common myths that pertain to intermittent fasting.

Myth 1 – You Must Eat 3 Meals Per Day: This “rule” that is common in Western society was not developed based on evidence for improved health, but was adopted as the common pattern for settlers and eventually became the norm. Not only is there a lack of scientific rationale in the 3 meal-a-day model, recent studies may be showing less meals and more fasting to be optimal for human health. One study showed that one meal a day with the same amount of daily calories is better for weight loss and body composition than 3 meals per day. This finding is a basic concept that is extrapolated into intermittent fasting and those choosing to do IF may find it best to only eat 1-2 meals per day.

Myth 2 – You Need Breakfast, It’s The Most Important Meal of The Day: Many false claims about the absolute need for a daily breakfast have been made. The most common claims being “breakfast increases your metabolism” and “breakfast decreases food intake later in the day”. These claims have been refuted and studied over a 16 week period with results showing that skipping breakfast did not decrease metabolism and it did not increase food intake at lunch and dinner. It is still possible to do intermittent fasting protocols while still eating breakfast, but some people find it easier to eat a late breakfast or skip it altogether and this common myth should not get in the way.

TYPES OF INTERMITTENT FASTING:

Intermittent fasting comes in various forms and each may have a specific set of unique benefits. Each form of intermittent fasting has variations in the fasting-to-eating ratio. The benefits and effectiveness of these different protocols may differ on an individual basis and it is important to determine which one is best for you. Factors that may influence which one to choose include health goals, daily schedule/routine, and current health status. The most common types of IF are alternate day fasting, time-restricted feeding, and modified fasting.

1. ALTERNATE DAY FASTING:

This approach involves alternating days of absolutely no calories (from food or beverage) with days of free feeding and eating whatever you want.

This plan has been shown to help with weight loss, improve blood cholesterol and triglyceride (fat) levels, and improve markers for inflammation in the blood.

The main downfall with this form of intermittent fasting is that it is the most difficult to stick with because of the reported hunger during fasting days.

2. MODIFIED FASTING – 5:2 DIET

Modified fasting is a protocol with programmed fasting days, but the fasting days do allow for some food intake. Generally 20-25% of normal calories are allowed to be consumed on fasting days; so if you normally consume 2000 calories on regular eating days, you would be allowed 400-500 calories on fasting days. The 5:2 part of this diet refers to the ratio of non-fasting to fasting days. So on this regimen you would eat normally for 5 consecutive days, then fast or restrict calories to 20-25% for 2 consecutive days.

This protocol is great for weight loss, body composition, and may also benefit the regulation of blood sugar, lipids, and inflammation. Studies have shown the 5:2 protocol to be effective for weight loss, improve/lower inflammation markers in the blood (3), and show signs trending improvements in insulin resistance. In animal studies, this modified fasting 5:2 diet resulted in decreased fat, decreased hunger hormones (leptin), and increased levels of a protein responsible for improvements in fat burning and blood sugar regulation (adiponectin).

The modified 5:2 fasting protocol is easy to follow and has a small number of negative side effects which included hunger, low energy, and some irritability when beginning the program. Contrary to this however, studies have also noted improvements such as reduced tension, less anger, less fatigue, improvements in self confidence, and a more positive mood.

3. TIME-RESTRICTED FEEDING:

If you know anyone that has said they are doing intermittent fasting, odds are it is in the form of time-restricted feeding. This is a type of intermittent fasting that is used daily and it involves only consuming calories during a small portion of the day and fasting for the remainder. Daily fasting intervals in time-restricted feeding may range from 12-20 hours, with the most common method being 16/8 (fasting for 16 hours, consuming calories for 8). For this protocol the time of day is not important as long as you are fasting for a consecutive period of time and only eating in your allowed time period. For example, on a 16/8 time-restricted feeding program one person may eat their first meal at 7AM and last meal at 3PM (fast from 3PM-7AM), while another person may eat their first meal at 1PM and last meal at 9PM (fast from 9PM-1PM). This protocol is meant to be performed every day over long periods of time and is very flexible as long as you are staying within the fasting/eating window(s).

Time-Restricted feeding is one of the most easy to follow methods of intermittent fasting. Using this along with your daily work and sleep schedule may help achieve optimal metabolic function. Time-restricted feeding is a great program to follow for weight loss and body composition improvements as well as some other overall health benefits. The few human trials that were conducted noted significant reductions in weight, reductions in fasting blood glucose, and improvements in cholesterol with no changes in perceived tension, depression, anger, fatigue, or confusion. Some other preliminary results from animal studies showed time restricted feeding to protect against obesity, high insulin levels, fatty liver disease, and inflammation.

The easy application and promising results of time-restricted feeding could possibly make it an excellent option for weight loss and chronic disease prevention/management. When implementing this protocol it may be good to begin with a lower fasting-to-eating ratio like 12/12 hours and eventually work your way up to 16/8 hours.

COMMON QUESTION ABOUT INTERMITTENT FASTING:

Is there any food or beverage I am allowed to consume while intermittent fasting? Unless you are doing the modified fasting 5:2 diet (mentioned above), you should not be eating or drinking anything that contains calories. Water, black coffee, and any foods/beverages that do not contain calories are OK to consume during a fasting period. In fact, adequate water intake is essential during IF and some say that drinking black coffee while fasting helps decrease hunger.

IF YOU JUST WANT THE BENEFITS:

Research on intermittent fasting is in it’s infancy but it still has huge potential for weight loss and the treatment of some chronic disease.

To recap, here are the possible benefits of intermittent fasting:

Shown in Human Studies:

1. Weight loss

2. Improve blood lipid markers like cholesterol

3. Reduce inflammation

4. Reduced stress and improved self confidence

5. Improved mood

Shown in Animal Studies:

1. Decreased Body Fat

2. Decreased levels of the hunger hormone leptin

3. Improve insulin levels

4. Protect against obesity, fatty liver disease, and inflammation

5. Longevity



Source by Blake Pennock