Podcasts about when stacy

On May 29, 2005, a young man named Scott Moody was preparing to graduate from Riverside high school. Scott lived in Bellfontaine, Ohio with his mother Sheri and sister Stacy. However, on the day of graduation, authorities received a 911 call and arrived at Scott Moody’s home. What authorities would discover was horrific. They found the bodies of Scott Moody, his mother Sheri, and 14-year-old Paige Harshbarger and 19-year-old Megan Karus who were Scott’s friends. Authorities would also find the bodies of Scott’s maternal grandparents Gary and Sheryl Shafer. The Shafers lived in a separate residence near their grandchildren and daughter. Someone had also shot Scott’s sister Stacy. She would be the only survivor. In 2 hours, the Logan County Sheriff’s department ruled the case a murder suicide and that Scott had killed his family before killing himself with a .22 caliber rifle. But there was a problem. When Stacy recovered enough to speak, she was asked who shot her. She said that she was shot by a gray haired man wearing a blue shirt. The police would dismiss her statement and tell her Scott was the shooter. Although Stacy and several witnesses saw a middle aged gray haired man, the Logan Sheriff’s department has always dismissed this person as the shooter. For this episode, I spoke to attorney and author Rob St. Clair who wrote the book titled Saving Stacy. Rob represented Scott’s father and also got to know the family well. He has spent many hours researching this case, studying court documentation and the sheriff’s documentation about the case. In his book, Saving Stacy, Rob provides many details unknown to the public about this case.To order a copy of Saving Stacy, visit Amazon.com. And if you would like to know more about this case, please visit the Rob St. Clair author FB page at https://www.facebook.com/MoodyMassacre.Please also visit my website for more information about my true crime and paranormal newspaper columns at www.themarcabe.com. You can also help support my podcast by making a Paypal donation to augustlake@fuse.net at https://bit.ly/39iw6iz. If you would like to contact me about this podcast, please email me at catchmykiller@gmail.com.

If you have a brick-and-mortar business and are trying to grow your visibility, how should your strategy differ from that of an online business?  My guest today, Stacy Tuschl, has successfully founded and grown both brick-and-mortar businesses and online businesses. Stacy started her own business at the age of 18 in her parents' backyard and turned that company into a multi-million dollar dance studio that she still runs today. She is a bestselling author, the host of The Foot Traffic Podcast, and the founder of the Foot Traffic Formula, which helps small businesses around the world get more customers in the door.  On today’s show, we talk about the differences and similarities of building visibility for both of her businesses, so that you can know if podcast guesting is a good fit for your business.  We also go behind the scenes of Stacy’s own podcast pitching strategy and the role her team plays in supporting her.  As the host of The Foot Traffic Podcast, Stacy’s team both pitches her for podcast interviews and helps manage the incoming pitches that she receives. We chat about what that looks like, and what it means for you when the pitches you send go to a “gatekeeper’ rather than the host. Are you our Action-Taker of the Month? If you’re using anything from this episode in your visibility work - whether pitching yourself, changing up your topic list, or appearing on shows - tag me on Instagram and describe what you’re doing. And if I choose you, you and your business will be featured on the podcast, in my email newsletter, and on Instagram! Topics covered include: The story of how Stacy built her brick-and-mortar business following her experiences in dance How to recognize when you are “expert enough” relative to the people that you’re serving How her experience of setting up a number of dance studio locations led to her advising small businesses, eventually becoming a paid consultant - and moving into the online world The differences and similarities of working on visibility for brick and mortar businesses versus online services and programs - particularly with regards to social media When Stacy first became aware of the value of podcast guesting How Stacy likes to be pitched for The Foot Traffic Podcast, and how the fact that she has a team working for her on this changes things Get a free copy of Stacy’s book, The Implementation Code Resources mentioned in this episode: Get your free downloadable version of Angie's roadmap for podcast pitching success to be notified when the Go Pitch Yourself program reopens Book a discovery call to see if Angie can support YOUR visibility needs Follow Angie on Instagram - and submit your screenshots when you're ready to Go Pitch Yourself Get more info on Angie's website including details of the Go Pitch Yourself program  Listen to episode 490 of The Foot Traffic Podcast: Stacy Takes The Hot Seat: Team FTF Interviews Stacy Get your free copy of Stacy’s book, The Implementation Code, at www.implementationcode.co/freebook (you’ll only pay for the shipping and handling) Visit Stacy’s website and listen to The Foot Traffic Podcast Check out Stacy’s Foot Traffic Formula program Follow Stacy on Instagram, Facebook, LinkedIn and Pinterest Now it’s time for you to get out there and Go Pitch Yourself! Be sure to screenshot this episode and tag me on Instagram @angie_trueblood and let me know that you are ready to #gopitchyourself! I’ll add your post to my story and help you spread the word!  Can’t wait to connect again! Feel like you need a little support in getting started pitching yourself? >>> Get a free downloadable version of my roadmap for podcast pitching success   Follow & Review in Apple Podcasts Are you following the podcast? If not, I’d love for you to do that today so you don’t miss ANY episodes. Click here to follow via Apple Podcasts! And, if you are SUPER pumped about the show, I would be so thankful if you would pop over to Apple Podcasts and leave a review. Crazy enough, reviews help other folks find my podcast and they help me get a real sense of what you love about the show. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Much love, friend. Special thanks to Steve Woodward at PodcastingEditor.com for handling all the behind-the-scenes tech pieces of production.

This may be one of the most controversial MUBU’s was have ever done. Nick from Olympia is upset that his fiancée Stacy suddenly says she isn’t going to take his last name when they get married. He says she hadn’t ever mentioned it before but as the date gets closer she suddenly decided that it’s too much work and not necessary. Nick says he’s traditional and the name-change should be a given in a marriage, plus he wonders why she would wait so long and blind-side him with it. When we ask him his last name, he says it’s Gracie, which would make her Stacey Gracie, and we wonder if maybe that’s part of the problem. When Stacy comes on, she says, yeah, the rhyme is a little weird, but it’s more about all the work that goes into having to change all the legal documents, plus she just doesn’t see why it’s a big deal – she likes her family name and wants to keep. And she did offer to hyphenate last names, but really feels like its old fashioned for women to be expected to totally change their names. The P1’s go off! Some feel its tradition and taking his name is part of the commitment; others think she’s having second thoughts altogether and isn’t’ really into marriage and others think Nick is way too old fashioned. But we really need to call our Therapist in Renton for Fitz and Claire!

Welcome back to episode 422 of the Whole View, where it is upside down world again and Stacy is leading this week's show. (0:27) Stacy has an exciting update on toxins in personal care products and she wants to share some good news. In everything that is happening in 2020, celebrating good news is very important. This year, in January or February, Stacy mentioned that there was an actual hearing that moved progress at a federal level. Then it was sitting in committee, which is what happens when a bill is made. There are two bills that are passed and are sitting on the governor's desk in California. California has a lot going on right now, so they aren't yet signed and in action. Sarah took a moment to acknowledge our West coast listeners. We are thinking about you, we hope you are safe, and we know that this is a lot on top of what has already been a lot. Know that you are all on all of our minds - please take care. California, Oregon, and Washington - we are sending all our love. Sarah talked to Stacy about the satellite images from the fires. Stacy is personally donating half of her commission in the month of September to support food access for those who have been displaced from the California wildfires. She has such a hard time processing all that is currently going on in the world, and giving her time and money is a way that she is able to positively impact the negative.   Two Bills in California California represents one-sixth of the United States economy and passing laws there means that businesses have to abide by those rules. (5:28) Some brands may decide to come up with two formulas. However, when Stacy says that there are two bills passed and awaiting approval in California, it is a great sign. It means that we as US consumers of those materials will most likely benefit from them on almost all products. So while it is a California bill and not a federal bill, these things are incredible for the benefits of everybody. These bills have been so important to Stacy and her mission. We didn't know if and when we would see progress on these, so seeing both of these come up in the last few months has been an incredibly positive lift. Stacy wants to talk a little bit about both of these bills and what they mean to everybody. Sarah also has some science to share on this all as well. If this if your first time tuning in and hearing us talk about toxins in personal care products and you want to learn more about this subject, check out these previous podcast episodes: 290, 331, 339, and 395.   Safer Fragrance Bill The first bill is the Safer Fragrance Bill, which you can learn more about here. (8:05) This is the first major step towards closing the fragrance loophole. You have heard us talk about this loophole here before. When we think about the fragrance loophole, it is not just the toxic ingredients that can be in there. It is also the ingredients for people with allergens who are trying to avoid things that could cause them personal harm. This loop prevents them from knowing what is in it because it is literally all hidden under a category called 'fragrance'. In general, a brand can say that something is proprietary and trademarked as part of its formula and put it all under the word 'fragrance'. When Stacy is shopping for any sort of product, if the word fragrance is on it - she is out. Even if a brand says 'natural', it still feels suspect since the brand is choosing not to disclose that information. Currently, international trade secret laws keep these full ingredient lists secret. The California legislature is requiring companies to report the fragrance ingredients that have been deemed hazardous by federal government laws and prop 65 or could be potential allergens. You may still see fragrance and not know exactly what is in some of them. However, the law is requiring that anything that has been deemed hazardous at all in America is disclosed. Sarah noted that it is easier for brands to make their products both available for retail in California, as well as nationwide. If it is disclosed on the product label in California it will have to be on their California Safe Cosmetics website. You as a consumer, if you are picking something up and it says fragrance, you could then go to that website and see what would be disclosed on that product. The items will have a prop 65 warning on them and then you would go to the website to see what it is in them from a toxin or allergen perspective.   Favorite Safe Brands Stacy does want to take a moment to mention some brands that they both use that do not include fragrance. (13:33) They are all scented but from a natural perspective. The brands that Stacy has come to use and trust are Beautycounter, Primally Pure, Herbivore, and Henry Rose. Ninty-five percent of what Sarah uses are from two different companies. Allitura and AnneMarie Skincare are those two brands.  Sarah would call these both sophisticated crunchy. They are using science-backed ingredients that are known to improve the health of the skin. The ingredients in these two brands are plant extracts, natural clays, and there is not a single ingredient on either of their labels that is a wonky chemical. Those are Sarah's go-to's that her skin responds to. Sarah noted that there is a bio-individuality when it comes to what our skin responds to. There are other companies that are doing great work that are keeping their products super clean. Sarah noted that there are small companies with very high standards about how they source their ingredients. Just like with any food you consume, be consistent with reading labels. Formulas change, so be sure to read the ingredients every time. You can look up ingredients using EWG. They have a skin-deep database where you can take a picture and scan the barcode of an item to check its safety. Beautycounter is doing a pop up in Sephora right now if you want to check them out. Stacy does call this brand out because they are also leading and paving the way in lots of this legislature. It was their lobbying efforts that brought a portion of this to fruition. They are also doing safety testing and putting it out there so that other brands can utilize that testing information. Stacy wants to see the government doing this level of testing as well. The good news, bad news, on all of this is that it will take companies time to implement these things and to figure out how to be compliant. We can expect to see this implemented by January 2022.   Toxic-Free Cosmetic Act The other law, that Stacy is even more excited about, won't go into effect until 2025 because it is much more complex. (19:26) The Toxic-Free Cosmetic Act is the first in the United States since 1938 to ban some additional ingredients. We are talking about twelve of the worst offenders, frequently found in personal care products. All of the brands mentioned above, do not have any of these offenders in their products. It will spur companies to reformulate and remove these harmful products. This will also bring safer products to the US market. Stacy will say that a lot of the brands in department stores, already have formulas available for purchase in Europe, without these toxins in them. There are eleven currently banned under the 1938 law. The list of banned ingredients includes: Formaldehyde, Paraformaldehyde, Methylene glycol, Quaternium-15, Mercury, Dibutyl phthalates, Diethylhexyl phthalates, Isobutyl parabens, Isopropyl parabens, m-Phenylenediamine, o-Phenylenediamine, and Per- and polyfluoroalkyl substances (PFAS).  These ingredients are in most personal care and household products, which is why this won't go into effect for some time. Our hope is that brands will modify their products for consumers across the US. However, please be aware that perhaps, companies might sell one formula in California and a different formula to other US states. We will have to see what happens in a few years. This is huge news! Many of you helped to make this a reality. Stacy mentioned this study that is being done in California. They are looking for participants, and anyone in California is eligible to participate. Be sure to look into it!   Racial Disparities There are racial disparities in personal care products. (24:27) Stacy mentioned the information in this article and the racial disparities in cancer risks, caused by beauty products. There are many studies, showing how people of color are being exposed at higher rates to these pollutants and toxins that are in hair care products. The cosmetic products that are marketed to women of color, such as skin lighteners, dyes and hair relaxers, nail polish, contain some of the most concerning chemicals used in cosmetics. The twelve biggest offenders mentioned above are in these products and are known hormone disruptors and carcinogens. It is truly incredible to Stacy that we are in the year 2020, and there are marketing techniques that are marketing products that we know are more toxic and unsafe to women of color. Yet it still happens. It is not ok. Stacy is grateful to have found this study that is looking to quantify what is happening. We have information that we can point to about the type of ingredients that are in certain products. And we can look at studies that show higher rates of disease linked to using products with these ingredients. However, until we know exactly what is in products, and what is in people's blood to show what is happening, it is hard to actually do this. Sarah shared her feelings on how very unfair these marketing practices are. These products have a 'you don't look right' message behind them, which Sarah feels is so fundamentally wrong and terrible. Sarah feels that the predatory marketing is so problematic, especially when these products are damaging to health. There are studies that have tried to correlate this information before, but we need to stop marketing products this way. It is not ok to rely on these toxic chemicals. People of color are already disproportionately impacted by environmental pollutants, more likely to have led in their tap water, etc. There is already so much systemic racism and injustice that is impacting these communities. It is just another layer on top of that and needs to end. This is just another piece of this systemic racism puzzle that needs to be addressed. Sarah is happy to see California wrapping this into their prop 65 warnings. The skeptic in Sarah is worried that these companies are going to go to another ingredient that is also bad, trading one bad for another. Stacy reminded Sarah that positive is positive and we are focusing on the good. There was a study that was done on lupus rates and why we see a higher diagnosis rate in minority women. We can point to a lot of the products that Sarah mentioned as being so much more harmful than a simple product. It is a snowball effect of how early are you exposed, how much are you exposed, what are the type of products/ingredients you are being exposed to - to quantify the problem. There is a problem across the board for everybody. However, we see that it is extreme on this side.   Positive Changes Stacy mentioned this incredible study that showed how quickly our health can change when we make a switch to safer products. (37:16) As always, don't look back at something you have done or have used and feel quilt. We can only focus on what we can do going forward and be aware. It is never too late to text 'betterbeauty' to 52886 to get your lawmakers to support these when they come up. There is also something called CEPA Reform that Stacy wants to mention, known as the Canadian Environmental Protection Act. If you are in Canada, you can actually sign a petition asking parliament to pass policies that strengthen CEPA by banning harmful ingredients, encouraging transparency, and protecting vulnerable populations.   The Worst Offenders - Formaldehyde Stacy does want to talk about the bad ingredients and why California would choose to ban these. (40:36) As we look at the worst offenders, it is important to understand what they are and why they are so bad. We understand that no exposure is a safe amount of exposure for these twelve chemicals. This is a few different collections of highly related chemicals. The first four that they are banning are different forms of formaldehyde. Those four are: Formaldehyde, Paraformaldehyde, Methylene glycol, Quaternium-15.  Formaldeyhde has been known to be a human carcinogen. On top of that, it is also an irritant to skin, eyes, and lungs. It can be found in just about any makeup product that has color. You can also find it in hair straighteners, nail polish, nail treatments, nail hardeners, shampoos, lotions, soap, and deodorants. There are multiple roots for absorption through the body with these products, which is another reason why it is so problematic.   The Worst Offenders - Mercury This is crazy that this isn't banned already, but the heavy metal mercury is also on this list. (44:41) There is this super awareness of mercury in seafood and why we need to pick seafood with lower mercury levels. Mercury is a neurotoxin. Sarah explained the way that mercury is absorbed into the body and the impact it has. In particular, exposure can damage the kidneys and the lungs can cause kidney failure. Mercury is in a lot of antiaging products, blemish treatments, and skin lightening products. This is why it is important to double-check the products you are using. If you would like help figuring out how to avoid them, Stacy would be happy to help point you to some safer options.   The Worst Offenders - Phthalates The next chemical is phthalates and is one of the compounds that are in plastics. (48:02) There is something well understood about this chemical to be an endocrine disruptor. They can be easily absorbed through the skin and inhalation. You can also get them through the oral route as well. There are two phthalates in particular that are being banned in this new law - Dibutyl phthalates and Diethylhexyl phthalates. These are some of the best understood. Dibutyl has been shown to be a developmental toxicant, which means it is toxic to a developing fetus. It has been specifically shown to harm the male reproductive system, and even cause early puberty in boys. Diethylhexyl also harms the reproductive system and is also a developmental toxicant.  It is also classified as possibly carcinogenic by the International Agency for Research on Cancer. These phthalates are in a lot of fragranced household products. Sarah provided examples of these products. Stacy mentioned a room spray by Primally Pure. Also, check out this brand of scented trash bags that are free of chemicals.   The Worst Offenders - Parabens The next chemical class is parabens. (58:13) Parabens are typically used as preservatives. They prevent the growth of bacteria or fungi that might cause spoilage of a product. Parabens are well known to be endocrine disruptors. There are Isobutyl parabens and Isopropyl parabens. They have the strongest estrogenic activity among all of the parabens that are widely used in personal care products. The consequence is that they are estrogen mimics. So they have pretty strong reproductive toxicity, but they are also strongly associated with estrogen-related cancers. They are found in shampoos, conditioners, lotions, cleansers, shower washes, and scrubs.   The Worst Offenders - Phenylenediamine The other ones are m-Phenylenediamine and o-Phenylenediamine, which have fairly strong mutagenic properties. (1:01:22) They cause mutations in our DNA, which are one of the things that lead to cancer.  When they are mixed with hydrogen peroxide they have mutagenic properties. This happens all the time since these are common in hair dyes when you are getting your hair lightened.  Stacy mentioned that she use to cough when she was getting her hair colored.  The product would be burning her scalp and then she would be coughing a lot.  Looking back at that, she was ingesting the steam and the air from these chemicals that were mixing together and her body was telling her it wasn't right. Sarah noted that there is frequent exposure since people have their color updated as their hair grows.  There are temporary dyes that aren't as harsh.  Morroco Method is the brand of hair care products that Sarah uses, and they have henna hair dye options to look into.  Also, look for organic salons in your area - they will be able to help with product and treatment options.   The Worst Offenders - PFAS The last one on the list is polyfluoroalkyl substances, which are also called the forever chemicals (PFAS). (1:1119) They have been linked to all kinds of problems. These chemicals are carcinogenic, immunotoxic, causes liver damage, harm to the reproductive system, and harm to developing fetuses as well. We think of PFAS as being the thing in Teflon. It turns out non-stick is something that you would also find in a variety of cosmetics.  These products include dental floss, nail polish, eye makeup, and facial moisturizers.  It is called a forever product because it never breaksdown.  We don't really still know how it builds up in the human body.  This is one of those chemicals that we need to get rid of in everything. It needs to be not made anymore.  Stacy recommends this dental floss.   Closing Thoughts Stacy feels like we have covered a lot of ground in this show. (1:36:34) California is paving the way for hopefully the rest of the country to follow suit eventually. We hope to see both of these bills become formally and officially signed relatively quickly.  If you are in California, go ahead and shoot him a quick note that you are proud that he is about to sign these into action.  We are excited to see some progress in this area, especially given how far behind the US is compared to Europe and Canada.  Thanks for hanging in! We will be sharing our real thoughts on this topic over on Patreon, so be sure to stop by there.  If you have follow up questions, comments, suggestions, compliments, we love hearing from you.  You can reach out via social media or via email.  Don't forget to also sign up for our newsletters. Thanks for listening - we will be back next week! (1:18:26)

Welcome back to the Whole View, episode 418. (0:27) Stacy is super excited to welcome back a guest to the show, although no stranger to the show, Sarah's mom - Patsy. Like most shows, this topic was selected out of a real-life question that Stacy is facing. Sarah has insider information on this topic, and Stacy told Sarah that she has to share this wealth of information. Many listeners are starting this process for the first time, but Sarah's mom has been teaching for a very long time. Her expertise is much needed! This was very fun for Sarah to have her mom on the show and to shop talk. Sarah's mom has been a distance education virtual school teacher for most of the last twenty-seven years. She has been an amazing resource for Sarah's family as they have navigated this new environment. Patsy has a lot of valuable information to share with our listeners because this is such a new area we are navigating. One thing that Patsy wanted to note is that she will be sharing information from her experience, but does not represent any particular educational institutions. Patsy feels very honored to be able to share this information. Stacy's kids do not start school until September 8 and is currently in complete denial.   Big Shout Out We are going to talk a lot about the perception of students and what it is like for parents. (5:22) However, Stacy wants to give a shout out to all the teachers who didn't sign up to be distance learning teachers and who are now trying to make the most of it. Patsy echoed her appreciation and excitement for how teachers are rising to meet the challenges. Sarah saw an estimate that approximately one billion students will be going to school in a virtual environment this fall, globally. Patsy shared a bit about what happened during the last pandemic in 1918 and the differences we face now. Things have changed so much since Patsy started her career in virtual distance learning, the resources alone have completely changed. Technology has gotten to the point where it can disappear, and everyone can simply focus on learning. We are primed to embrace the solution. And we have a lot of things going for us in a really positive way.   Vocabulary Patsy broke down the vocabulary around distance education. (9:24) Correspondance school was one of the first phrases used in America in 1728. This was when business correspondence courses became available. Distance education appeared in the literature in 1892 and this was through the University of Wisconsin. In Florida, they started using the term virtual schools about twenty to thirty years ago. Then we gradually got into using the term online learning, which is the term that we are switching to. For about ten years we played with the term distributed learning, which was never picked up. Now the general term that we use is online learning, but we are still switching between this phrase and distance education. These two terms mean the same thing. We also talk about blended learning and face-to-face learning. Many school districts are looking at this model to see if this will help us both limit the spread of the coronavirus, while still providing students with a classroom experience. Every school district is set up a little differently and each school is approaching this differently as well. Laying the groundwork with the vocabulary, Sarah noted, is the way for us to lay the groundwork to set our kids up for success. Synchronous means that we are all doing it at the same time together.  Asynchronous is when you are doing it at your own pace and at the time of day that works for you. Patsy feels that having a blended model works great because both social needs are being met, along with encouraging students to work at their individual level and at their own pace. Accommodations are when we change the curriculum/assignments a little bit to individualize for students. A modification is for students who are really struggling and suffering from an extreme amount of anxiety or who have distinct learning challenges.   Universal Challenges The place where Patsy likes to start is with the home facilitator. (16:44) This can be a parent, guardian, grandparent, or older sibling, and is an incredibly important role. You have your children learning from home now and it is a pandemic, this isn't forever, but you are going to have to take on a hugely supportive role. This will not always be easy because some kids do not do homework well with their parents. However, it is a task that you will have to work through and relationship build around. Patsy likes to say to parents, whatever grade your child is at right now, you are redoing that grade now. If your child is in grade five, this year you are also in grade five. You will know the curriculum and go through the details pretty much at the same level that your child is going through.   The Set-Up Set up your child. (18:20) Make sure that they have a space that works for them. Also, make sure that you are having conversations where your child is participating and being involved in the decisions that are being made about where they are going to work in the home. Patsy shared some location examples. Students all have different comfort areas where they learn the best. Let them try out what they think is going to work and then set a time for reassessing it. Some kids work well with music, some with social contact, and some find these elements to be distractions. So this is all very individual. However, it is a great opportunity for kids to assess what kind of learning environment they are most comfortable in. Work together to evaluate what kind of learning environment works best for the student. Consider social interactions, how well they are doing with their assignments, and how much help they need. You are then teaching these kids to self-assess and to be aware of who they are as learners.  This is considered a twenty-first-century learning skill that carries over into the rest of your future.  These are very powerful skills.   The Adjustment The first two weeks can feel like chaos. (21:17) Be patient, be kind to yourself - parents, kids, teachers. After about two weeks, everything kind of settles down and you start to get into your groove. Once you find that groove you begin to identify where you can tweak things a bit. Also, make sure that you ask for your help when you need help. Sarah shared a bit about how their school is currently structured for her daughters. One of the things that they have done is set up an entire section of this online platform that is just for communication between parents/at-home facilitators and the teachers. Sarah has really enjoyed being able to see that immediate communication and she feels more connected with what her kids are doing. Patsy noted that there are elements to these adaptations that will have the potential to roll over to life after the pandemic and benefit us in positive ways.   Technology The first thing is that every child needs to have their own computer. (26:04) This computer needs to have a good keyboard, a good screen, and a good connection to the internet. It also needs to have the software that they are going to need. A lot of parents are terrified about their kids being online all day and if they are going to go to sites that are dangerous. However, it is very important to not load up the computer with so much security that kids can't do anything on their computer. This adds a lot of frustration to the learning and before long you have an uncooperative student and is resisting doing anything. Patsy uses Windows Defender on her PC, which is enough security. From there, it is important to teach your kids to not open a link when they get an email that might contain a virus. Teach them how to do safe searches. Part of your job as a home-facilitator is to be checking-in and knowing what your child is doing on the computer. It doesn't have to be a war, but it is important to build awareness and open dialogue around this.   Access Stacy noted that it is a privilege to be home and provide this level of supervision. (28:57) For most people, Stacy included, it means that she is sacrificing her job in order to provide this oversight. There are also students who are being asked to learn virtually who do not have access to all that Patsy is noting as needed. In addition, there are students who simply do not have a home-facilitator available. Stacy asked for suggestions on how to manage these scenarios and how to find a middle ground. Patsy noted that this is a huge challenge. She does think that the government does need to put money towards students' access to the equipment and internet that they need to be successful. Because of where unemployment is currently at, many find themselves in a situation where they need to cut expenses, not add to. These are problems that need to be solved, and we don't know how long this is going to last. Patsy can't answer all of Stacy's questions but does want to acknowledge that these are very real questions to be answered.   Getting Creative In Patsy's work as a distance-ed teacher, she will often have students come to her because the situation in the face to face school was intolerable. (32:55) It has been heroic the efforts that parents have made to make it work for their kids. She has seen parents who have gone to shift work, who split responsibilities. Patsy also worries about students being able to pace at a teacher's pace with due dates. Research has shown that the least effective thing that a teacher can do is set due dates. The most effective thing that teachers can do is this whole array of other things that are broad and open and provide choice. All of these things are so much more successful for the student as a learner than setting a due date. The due date adds a lot of stress to a family that is already trying to balance many stressors at once. Patsy has found that families can be very creative. When they think through a well-designed learning environment and recognize quickly what is not working to find a solution to identify what does work, success can be found. Having the flexibility to incorporate everybody's life realities into the school day is really important. Communicating these points with the teacher and asking 'what can we do to make this work with our reality' can really help with the changes that will need to be made. Also having these conversations with employers is critical. Sarah encouraged our listeners that if you have extra, or slightly dated devices, to reach out to schools in your area to see what their needs are. Or if you have the ability to donate to your local schools, this is another way to support the current demands and fix these inequities.   Mindset & Ideas Many are probably struggling with the constant changes we are having to meet. (41:53) When Stacy left corporate America, this is not what she was anticipating for what comes next. Life has been very different for her, as it has been for a lot of people. Stacy appreciates Patsy taking the time to breakdown what other people have done to make sacrifices for the education of their children. It is just a privilege to be educated as it is when we look at this from a global perspective. Stacy noted that this is a good reminder for her to continue to adapt and navigate the changes as they come. It is a hard pill for her to swallow, but Patsy's perspective is very helpful. Patsy shared the dining room learning experience example for asynchronous learning that has worked well for many families. It is helpful when siblings can be both audience and helper, as these are important roles in all settings. They can help each other, and help keep each other on task. Be really clear about what the goal is. There are ways of setting this up to minimize the need for parent contact. Patsy cautions that the oldest child can fall into a babysitter role, which isn't effective for their learning either. Also, remember that none of us know how to change to accommodate a pandemic. If we stay aware, notice what is happening and stay calm, and be kind, we will make it through better than ok. Doing this peacefully is the best that a lot of families can hope to achieve, and this is huge. If what you learn during this pandemic is that you can stay calm and believe that you will survive, that will help in your future too.   The Fear of Falling Behind Sarah raised a point about worries over a gap in education from last academic year's transition. (46:20) She noted to her daughters who are feeling this concern that they will catch up. That there will be a time when they return to in-person learning. The most important thing is to do the best we can in this situation now and recognize that these challenges we are all facing together. We are all going to have catch up that we will have to play, and we will all catch up at some point. There will be accommodations for kids in the future. The pandemic will have a long tail afterward, so don't worry about this not being normal. Don't worry about this being a different type of rigor in terms of how you are moving through the curriculum. Do the best you can with how this is right now and we will tackle new challenges as they come. It is ok to do the best you can for your individual situation. Sarah knows that a lot of parents are worried about their kids falling behind.   How to Overcome the Fear of Falling Behind Patsy noted that part of this fear of falling behind is that people are inclined to lean towards passive absorption of the materials when they are working alone, online. (49:23) They feel that the learning is between them and the computer or them and the piece of paper. In the classroom, there is a lot of opportunities to discuss every concept, verbally with the class. So we need to include that piece so that students are actively participating in their learning. This includes telling people what you have learned. The home-facilitator can help to have this conversation, other students can help with this (such as a study group), and this will help commit the knowledge to memory. You can emulate the classroom experience using a number of tools that are available. This is a very important piece that we need to build into the learning environment for kids who are learning online.   Staying Fully Engaged with Online Learning Sarah asked Patsy for suggestions on how to get older kids, encourage them, to engage with online learning when they are more inclined not to? (53:19) Patsy revisited the way that assignment deadlines can create an issue with online engagement and overall burnout. So first, this is something we need to be aware of. Just because a student falls off task for a little while, doesn't mean they will continue to stay off task. This environment is an environment where students learn a lot about themselves, about what motivates them, about their commitment, and how they develop an independent work ethic. These are twenty-first-century skills, ones you can take forward into a career. As a whole, we are moving towards this economy where everyone gets to be their own bosses. To be successful you need to know how to do that, how to be an independent thinker, and how to be independently motivated and committed to your tasks. These aren't necessarily skills that kids are developing in the traditional academic environment, as opposed to distant ed environments. Stacy echoed her feelings towards the reality that everyone is in the same boat. It is important to emphasize how important it is to be kind, be patient, and have grace. No matter what situation you are in, your child is not the only one in that situation. The entire world is going to learn how to make accommodations and understandings for this very different environment. We don't know what that looks like right now. However, this next generation has an amazing opportunity to shape the world and the environment that they live in. They will have had access to technological advances that no other generation has had. Stacy reminds herself that while this is difficult, change comes when you are uncomfortable. The discomfort, pain, and challenges that we feel right now, will result in some amazing change that can impact the next generation in the way that they approach the world.    Our Social Environment Control is a Win When you come to social ed you can control the social environment. (1:03:51) The social environment in a lot of schools deals with bullying as a big issue. We like to think that sending our kids to school is a great experience, but for a lot of kids, it is traumatic. When kids come to online education, especially the way learning platforms are structured, most teachers have administered permissions to give an email address and a chat account. It becomes easiest for them to chat with their other students through that system. The teachers have access to everything the students do, which allows them to monitor the dialogue and interactions. Kids, in the comfort and safety of their own home, can turn the computer off, can block a kid, can get away, and are safer than they are in their regular schools. Being in an online environment is a huge equalizer. We don't know what gender a kid is, we don't know how old they are, what their ethnicity is, whether they have disabilities, what their appearance is, and we can't tell what their academic abilities are. In the classroom setting things can get cliquey and it can get rough in that face-to-face environment. Kids can turn off the distractions, which is very impactful to their overall success. It can be a very positive experience. Sarah shared her personal experience with needing to help facilitate social touchpoints while working within the virtual setting. They have now found these innovative ways to play, even though everyone is in their own homes. This has been really helpful for them, given that they don't have the socialization piece of in-person learning. Patsy did Zoom socials with her students that were successful.   The Positive Outlook Sarah feels that if she were to distill this episode to one thesis statement, it is that Patsy believes that the online learning environment that is happening globally could end up being a positive thing. (1:11:00) As a teacher, Patsy (and other educators) have been looking for ways to create educational systems that reflect society and where we are at in the most positive ways and to transform. The beauty of what technology can do for us at this time is that it has the potential to transform education. All teachers in the world are being forced to become very creative and use the tools to enhance what they have already embraced. It is pushing the envelope and opening the doors. We are becoming much more embracing of learning and people's interests and motivation and where they are as individuals and learners. There are so many options in using technology to help us move past any limiting structures as either learners or personally. Patsy feels that this has the opportunity to be permanently transformative if change can be permanent. It is a pretty exciting time that Patsy feels has the potential to be absolutely amazing. If we can overcome the concerns that we discussed earlier about accessibility limitations, we could accomplish a lot of good. This forces everyone to be creative and to problem-solve, and to problem solve quickly. There are so many areas where Patsy feels this can work to society's benefit.   Stacy's Takeaway The biggest takeaway for Stacy is being open to creating a kind of pod in their home. (1:14:43) To set aside the space and the time, a routine and a schedule, for this virtual school. Stacy loves Sarah's idea of Zoom lunches! She will set up something similar for her kids. Parents in her neighborhood have been sharing pictures of their setups with each other for ideas and inspiration. Stacy has some new ideas about how to set up the learning environment within their home. Sarah reflected on what she too has learned about learning environments within the home.   Sarah's Takeaway The main takeaway for Sarah in terms of setting up an at-home learning environment is the same takeaway that she learned a decade ago in terms of parenting. (1:20:04) This has to be individualized for the individual kid. What works for one kid is not what is going to work for the next kid. We need to empower our kids with the self-awareness to understand how they learn best. This is such an important skill. For Sarah, this is really exciting to think of how to set her kids up for success in a way that is customized to them.   Closing Thoughts Stacy shared what she learned from one of her children who wanted the autonomy and independence of what they perceived as appropriate for his age. (1:21:29) They were more successful when given the opportunity to do that on their own and show Stacy that they could handle it.  Patsy said that this is a common experience.  We think we need stricter guidelines as children gain more access to technology when the opposite is actually true. When you give kids responsibility, you are rewarded tenfold.  Give them the ability to be responsible for their own materials and their own workspace. It is not a free-for-all, so absolutely be involved with those decisions.  As a parent, you still need to check in to ask how things are working. Discuss the goals and revisit the goals. It is a wonderful opportunity! Having these conversations around something that is education-focused, as opposed to other more personal stuff, leans the conversation to something that can be very positive. Stacy also noted that more oversight or less oversight is needed per child based on their age, needs, etc. Patsy noted that it is really important to recognize that a lot of parents are working from home, with children that they too are helping at home. Probably your teacher is a parent trying to do the same thing, or a grandparent whose grandchildren are doing the same thing.  Know that you are in this boat together.  Be grateful and compassionate.  These are helpful ways to approach all communication. Recognize how hard everyone is working to make this work for the students.  The beauty of the learning management systems that we have is that it is too simple to ask.  Reach out, edit with compassion, and make your request clear, complete with background information.  Problems will come up, and we have to learn to work through them as opposed to avoid them. Kids can succeed if they know-how.  Approach this from the mindset that this is a skill that your child needs to develop now.  Look at everything as learning that we are doing.  Embracing a growth mindset is the fundamental positive spin that Sarah plans on bringing forward into this school year. Huge thank you to Patsy for coming on the podcast and for sharing her wisdom! Stacy is excited for Patsy to tell us what she really feels on a bonus episode for our Patreon subscribers.  If you are not yet a Patreon subscriber, be sure to check that out here! We will be back again next week! Best of luck to those who have already started school, and for those who are preparing to begin.  We hope that you feel more prepared and empowered! Special thank you again to Patsy! (1:30:18)

Welcome back to the Whole View, episode 416. (0:27) As our regular listeners can tell, it is opposite day, as Sarah is kicking off the podcast. This week we are going to be talking about Stacy's experience with children with ADHD, and how they have been handling quarantine and virtual schooling. Stacy has received this question from a lot of people, especially as we are all getting ready for another school year to begin. Sarah's kids' start date for school was delayed by two weeks so that all of the teachers could get training on the virtual platforms. They are in the ramp-up to school phase in their home. In Virginia, schools were set to begin in August, but have been pushed by a two-week delay as well. Everyone is looking at how to set their families up for success. We are going to talk about how Stacy's family has worked to set themselves up for success.   Listener's Question This week we have a really great question from Brooke. (2:35) "Long time podcast listener - yes, I’ve stuck with you since the early days and love how your podcast has evolved over the years.  I’m a mom of 3 boys all with varying degrees of ADHD. My husband has more than a dusting himself but is not formally diagnosed. Stacy, I loved your description of living in a house of 80%ers - it made me giggle because it totally resonated. I’d love to hear more about how you look after you, maintain some semblance of normal family life, deal with ADHD behaviors in public and live in a house that’s not a tip when you’re surrounded by ADHD. In short, how do you not lose your mind with the challenging aspects? Knowing that the men in my life didn’t choose this just doesn’t cut it anymore.  Many thanks, Brooke."   Stacy's Experience To introduce everyone to Stacy's experience with this, she has two children - one with ADD and one with ADHD. (5:05) Her husband is formally diagnosed with more than a dusting. This also runs on his side of the family, with Matt's brothers all having varying forms. Stacy wants to note that these are almost always paired with sleep and mood disorders. A lot of depression and anxiety also pairs in with these conditions. So when we think about an attention disorder we think of a child who is a busy bee, so to speak or someone who can't focus on a test. It is a lot more than that though, with a formal diagnosis it affects more than just their ability to focus on simple tasks. As we talk about the context of this, it is important to remind yourself that this is a medical condition and that it really can't be helped. While we can do things to modify the lifestyle factors, likely a person in your life that you love has conditions that have some sort of aspect of this. Stacy would be surprised if there was someone who didn't know someone with depression at some point in their life. She also shared the way that she processes her feelings around these conditions. In this week's episode, Stacy hopes to shares tools that are applicable to those who have family members with one of these conditions.   Communication is Key First things first, is to communicate. (10:34) If you are not talking about something, that is just making it worse. Sometimes it is hard to say you are frustrated or to find the words, but this is something that Stacy really encourages in their household. This is not something to be ashamed of or embarrassed by. In fact, it’s helpful to be able to point to an explanation of behavior. For example, one of the brothers who doesn’t have ADD/ADHD gets quite frustrated when another gets distracted and doesn’t do chores. There’s a feeling of inequality that can then be explained with a medical condition. This helps to serve as an explanation, not an excuse.   Patience The next thing is patience. (12:27) Stacy knows this is a hard one, she is there, but she expects to need to repeat herself before she is truly heard. To set people up for success, Stacy sets people up with jobs that are consistent, they have a list, they have things they can refer back to for reminders, and they have tasks that are best suited for them. Stacy reminds herself that it’s not intentional, that their brain literally forgot what they were doing and they went on to do something else. However, these are tasks that each of the kids picked from a list of everything that needed to be done. Stacy has raised her kids to be independent, to feel empowered, and to feel that they can succeed in the things they know they have done before. As they have a new family member, the chores that this family member has are things they have done before. Again, it boils down to setting them up for success, empowering them, and building their confidence. It minimizes frustrations to set kids up for success and pride. With ADHD, this has been critical to their success in quarantine in general. They approached this season in life as a team and looked at all the shared responsibilities and how to support each and every member of the family. Most of the time they are happy to help, and they do get an allowance as well. Stacy and Matt use an app called Green Light, which allows them to manage their chores and pay them via a card that they can load. Don't have unrealistic expectations. We as adults are tired of this pandemic as well.   Pick Your Battles This leads Stacy to her next point, which is to let somethings go and pick your battles. (20:50) Stacy is far less concerned with the boy's beds being made, than she is with them being kind to one another or if they are generally, genuinely being helpful. So this is the perspective she tries to maintain when she is frustrated. Stacy will often ask herself if something is worth it when she finds herself angry or frustrated. One example that Stacy shared is one of her kid's clothing preferences and giving him room to make those choices. What he is wearing in not the battle Stacy wants to pick. It is far more important to Stacy that when her son is outside he helps their elderly neighbor carry her bags into her house, as opposed to what he is wearing. As a parent, Stacy feels that it is her job to help them become the best version of themselves that they can be. To also shape them into kind, helpful adults. She doesn't want to change them to fit the mold that she wants them to be. One of the things that Stacy does is ask herself, "if this was a behavior that they were exhibiting as an adult, would it be appropriate and would it be beneficial?".   Creating Space Sarah asked Stacy if she has any strategies for how to defuse anger in the heat of the moment. (28:58) Stacy does try to do breathing. Just as a situation is starting to build up and overwhelm you, it is helpful to do that deep breath through the nose and out the mouth. If you do a deep pattern a few times in a row, it will give you a break to collect yourself before you react. The thing that is more effective for Stacy personally that her kids and husband respond to is to walk away from things when they are not time-sensitive. When things are not going in a positive direction, they take a break and talk about it again in a few hours. Matt does really well if he goes outside and takes a walk to separate himself from what is physically happening. Self-care resonates with Stacy when she is taking a break. Creating any space where you can give yourself a break is going to really help. Use these techniques to ask yourself if your expectations are reasonable, if you could create flexibility or small wins, or can you better understand their perspective. Whatever is happening to you, you are not alone. This just happens to be a concentrated season when you feel like you can't get a break. So you need to create that space to take your break. Sarah shared that one of the things she has struggled with most during quarantine is the loss of alone time. There is an overstimulation aspect. As a family, they have had to have a conversation about how to respect each other's personal time and space. This ensures that when they come together as a family, that time actually serves as quality family time. It has been helpful to have spaces where they each could retreat to while they defuse the stuff that is meaningless.   Sarah's Experience Everyone in Sarah's family is an introvert and everyone needs their recharge time by themselves. (36:14) They all get more energy from time alone. In addition to being introverts, they are all very social, so also need social time together. If they haven't had kind and respectful social time if they haven't had recharge, alone time. So this has been one of the things they have had to navigate over the summer months. And they will again have to find a new system as the kids begin school in a few weeks. Sarah's girls happen to be planners and having an idea of what to expect really helps them. Knowing what to expect helps them adjust better to change. Right now they are talking through the different interpretations of the academic schedule and what they could mean for their daily routines. In Sarah's house, routine is essential. Sarah shared information from an interview she recently watched that featured a psychologist discussing some of the challenges with quarantine from a mental health perspective. One of the things that he said is that the brain doesn't know the difference between a big decision and a small decision. The brain doesn't know the difference between the higher levels vs. lower levels of stress when making a decision. When we can take decisions out, and rely on routine, this helps to decrease the decision burden on the brain. This is something that Sarah has really internalized in terms of how they approach their time when every day feels the same.   Routines Stacy completely agrees with having some sort of schedule, list, or plan that the kids can expect. (40:01) Regardless of age, or conditions, or personality types, all humans want to know what to expect. It feels like chaos for most people to go into the day without a plan. Stacy sets the expectation of what she needs to accomplish each day, and she does the same for the kids. For the kids, she makes it clear what needs to be accomplished before they have screentime or before they do 'x'. This way it is up to them to set the pace on their tasks. Otherwise, there is not much else for them to do besides playing together, being active, reading, etc., which are all things Stacy is in full support of. This also allows them to have a little sense of control and independence that is really needed for kids as they get older. Stacy noted how you could set up a toddler for success in their schedule as well. This can look different and be tailored to each family, but some kind of structure is key for all humans. The only thing that Stacy would add to Sarah's alone time recommendation is to add in some quality positive time. You need to proactively create that time that you are spending together either playing games, telling stories, or watching shows together. Cultivate positivity around the time that you spend together so that when you are together as a family, it doesn't feel like is all you are doing is chores or nagging.   Creating a Process The last thing that ties into all of this is to create a process that works for the child. (44:22) Specifically speaking within the context of ADD and ADHD, oftentimes by instinct we do the things that work for us. However, your child might thrive in a different environment, so it is really important to tailor and figure out exactly what is ideal for that child. Stacy knows that this is difficult and is something that she continues to work on. It is our job as adults and parents to bend what we need to do to at least meet our child in the middle to help them be the most successful as they can be. You can adjust and tailor this over time, and it will get easier as they get older. For Stacy, for her child to process what she is asking of them, she has to make sure that they are looking at her in the eyes as she talks to them. She has to go to them and squat down to their level. Stacy also has to be able to read if/how they are distracted and connect with them physically while she is talking to them to further make sure she is heard. Sometimes she will also have her child repeat what she said to make sure they heard her properly. The other thing that Stacy needs to learn and adjust to is to not delegate more than two things to her child with ADHD. Stacy will delegate one task and then have her child report back once that is done, and delegate another task accordingly. This is how her child is successful, and he has gotten better. They have made a lot of progress and they will continue to make progress as he gets older. But you have to meet your kids where they are, no matter what their difficulties are. This has been Stacy's guide to success.   Phrasing & Cues One of the things that are important as you communicate and have patience is to have words for when things are going in a direction that is not positive. (49:34) When Stacy sees impulse control is a problem, she will say to them, "it seems like you are not in control of your body why don't you go take a break." In Stacy's house, they have this phrase that they use that helps them recognize what Stacy means and what she is talking about. This makes it so that Stacy doesn't have to explain herself each time or point out the bad thing they did. Is all she has to do is say, "Hey - it looks like you are having a moment. Let's take a break and we will come back together later to talk about this." They also have code words in their family when people are being triggered for things. Each member of the family uses the code words when they need to, and everyone else respects the rules associated with that word accordingly.   The Lifestyle Things - Family Meetings Some of the things that Stacy wants to lead into that Sarah can provide input to are the lifestyle things. (52:17) Family meetings are one of those lifestyle things. These are used as a way to connect, to get on the same page together as a family, and are not places where Stacy yells at people. The family meeting is not the place for that. If things start to get frustrating and voices become elevated, Stacy and Matt will try to pull it back a little bit as parents. They will encourage their kids to use the 'I feel' phrase to express what they are feeling at that moment. Creating a forum where everyone feels like they are heard is really critical for not letting situations be a snowball that gets worse over time. They call family meetings for everything. Stacy tries to make sure it is not a negative space.   Movement & Diet Some other lifestyle and diet changes, which Stacy is not going to go super deep into because we discussed them in this episode. (54:29) You can hear the growth and progress in Cole's life from that episode to now. One of the things that were big for Cole when he was younger was to provide relief for the physical need for movement. They did this by using a yoga ball for a chair, providing a tool they could physically fidget with, and ensured that there were breaks. People with ADHD and ADD have physical energy that builds up in their body and they need physical breaks. Going gluten-free and limiting dairy were also helpful pieces they incorporated. They did eliminate dairy for a long time but have brought back high-quality dairy in high-fat forms and in limited quantities. Stacy has also found that avoiding food dye is also very helpful for her kids. All of these things help them maintain the highest level of control over their body. Sarah shared her experience with how one of her daughters react when she eats something with food-dye. The best way to gauge what your child is affected by is an elimination diet. There are a million different tests that your pediatrician can run to see what your child is allergic to. However, the only way to see how your child reacts to things is to remove the foods in question from their diet and reintroduce.   Supplements We did a show dedicated to melatonin, which you can find here. (1:01:09) Melatonin has been so helpful because adequate sleep is critical. Kids with ADHD and ADD often have a difficult time sleeping, especially if they are on a stimulant medication. Even without medication though, it has been so helpful for Wesley. He gets anxiety at night and goes through phases when he needs melatonin at night. Probiotics, because as we have talked about on this show, gut health is health. He takes Just Thrive probiotics just like Stacy does. The other two things that Stacy recently mentioned are fish oil and coffee. Sarah has some science on these two things though, so Stacy is going to turn things over and let her explain the research behind these two supplements.   Omega-3 Supplementation Coffee needs an update since episode 145 was the last time we covered that, and we haven't covered fish oil supplementation for ADHD in greater scientific detail. (1:02:55) There have actually been enough studies now looking at fish oil supplementation as a primary approach to ADHD and ADD. We have studies showing that people with ADHD tend to have much lower levels of the long-chain omega-3's, especially DHA in their blood cells. There are researchers that actually think that a deficiency in DHA and EPA drives the neurotransmitter imbalances that are causing the behavioral manifestations and cognitive manifestations of ADHD. Studies have shown that supplementation of doses of at least 500 mg per day very significantly improves both the clinical symptom scores, as well as cognition measurements that are associated with ADHD.   Anoter Listener Question Sharon asks, "In your recent podcast you discussed your doctor's recommendation to increase your son's fish oil.(1:09:00) You said he was taking Rosita cod liver oil and I was immediately concerned. Fish oil and cod liver oil in particular has some major differences. Cod liver oil is extremely high in Vitamin A. It can be toxic in large doses and cod liver oil has a large dose, according to WebMD. You probably know this and are doing just fine, but I wanted to give you this info, just in case."   Vitamin A Toxicity Sharon is absolutely right that there is a big difference between any fish liver oil and fish oil. (1:09:33) It is because of the oil from the organs versus the oil from the muscles. They are both very high in omega-3's, but fish liver oil has a much higher vitamin content. It has quite a bit of vitamin A, but also a high dose of vitamin D, and it has a little bit of E and K as well. This is one of the reasons why Sarah chooses cod liver oil because vitamin A dietary insufficiency is very common. A teaspoon serving of Rosita extra virgin cod liver oil has about 3900 IUs of vitamin A. That is 78% of the adult daily value. It also has 395 IUs of vitamin D, which is 98% of the adult daily value. However, there is a really interesting common misconception about vitamin A toxicity. The US Institute of Medicine's daily tolerable upper-level intake for vitamin A has been set quite low. Some vitamins have what is called a UL, an upper level, where they basically say that staying below that level means that you are in a safe zone for avoiding toxicity levels. So the upper level for vitamin A is different for age and gender. However, for children ages 9 to 13, it is about 5600 IUs per day, and for adults, it is about 10,000 IUs per day. This is set based on a couple of different things. The things that they are looking at to set the upper level are changes to bone mineral density, birth defects, and abnormalities in liver health. So the data that is going into the UL is basically very narrowly defined. What is important to understand about vitamin A is that toxicity is extremely rare in the context of whole foods. It is basically been seen in the consumption of seal liver, polar bear liver - forms of the liver that can literally have millions of units of vitamin A in a very small amount. And it is typically seen in the context of supplementation in conjunction with vitamin D deficiency. Vitamin A toxicity requires very high doses of vitamin A. So in children, we see acute vitamin A toxicity at 300,000 IUs a day, which is an accidental dose. If you are going to be taking high doses of vitamin A, it is important to know where your vitamin D levels are at. Test don't guess - and then retest. There is a growing body of scientific literature showing that vitamin D insufficiency and deficiency is associated with ADHD and that supplementation has been shown to improve symptoms.   The Latest Science on Coffee Sarah was really interested to see what new research had been published since we did episode 145. (1:17:55) There are more animal studies looking at caffeine and ADHD. Caffeine was first adjusted as a management tool for ADHD in 1973, and there have been a variety of studies that have looked at caffeine pills or coffee for symptom management. Most of the studies have been uncontrolled, and most have been relatively small. Caffiene is psychoactive for all of us. Sarah explains how it works in the body, in addition to the downstream effects. Studies have shown that caffiene consumption works best as a low dose. Optimal doses are somewhere around 150 milligrams of caffiene per day. So the studies show that coffee is more effective than nothing, and probably not as effective as various medication options for ADHD. Of course, the side effects of caffiene consumption are much more tolerable than some of these medications, as some of these medications have really undesirable side effects and higher rates of adverse reactions. There is a call for coffee to be reconsidered as the first course of action in treatment. Sarah noted that it would be ideal to address the nutrient deficiencies that are contributing to the neurotransmitter imbalances. Then use caffiene as a management tool. Sarah explained the findings from this study released in April, in addition to this paper from 2018. If you look at the body of scientific literature over the last five years, there is still the same need for big scale, randomized placebo-controlled, clinical trials. However, the mechanistic understanding has become more robust and has made a stronger case for someone to go and do those big clinical research trials. Stacy has found it to be more effective and less effective at different times for the kids.  It is one of those things that as you are looking to help your ADHD, the need fluctuates. And Stacy does feel like it relates to the other things you are doing in your life as to how much caffiene you might need.    Medication Stacy will say that they were fortunate that none of their boys have gone on medication. (1:26:24) They have been able to focus on the lifestyle and supplements they have talked about throughout this episode.  Stimulant medication for ADD and ADHD often have side effects that Stacy is trying to avoid. Matt has been on them from a young age and they are very difficult to come off of as an adult.  The side effects become more dangerous over time, which is also a really hard thing to deal with. If you are feeling like you need additional support now that you are at home, you could ask your medical professional about a non-stimulant medication that can now potentially be used.  Stacy noted that what is really great about it is that it is not a controlled substance.   Closing Thoughts Stacy thinks she covered everything. (1:29:34) Sarah agreed that this was a wide-ranging episode in terms of strategies, but that is the big take home.  This is not about implementing one strategy but instead looking at this from a whole-life, whole-family approach.  Sarah feels that this isn't information that is only relevant to those living with family members with ADHD.  These techniques are helpful to anyone who is trying to adapt to quarantine life. Putting these strategies into place can help to set us all up for success in not just this new environment, but beyond.  Sarah feels that it is nice to have an episode where we tackle a broad range of strategies because it is grounding.  It helps to reflect on our current strategies to see where to fine-tine. So much of this is broadly applicable, and yet so much of it needs to be individualized to a child's unique temperament and needs. The most important thing during this really challenging time is to give all of ourselves some grace.  We are being challenged in ways that are completely new.  This has never happened in human history. It is a process, and it is ok if it is not easy.  We as parents or caretakers oftentimes want things to be perfect, but it is the difficult times that we work through where we learn and grow the most. If we let our children learn how to do things that they might not know how to do right away or how to do well, but how to work through their frustrations, this will help them as an adult in a positive way. If they think they need to just suck it up, then as an adult they are stuck not knowing how to positively and constructively communicate with others.  This has been really important for Stacy as a parent, to remind herself that she is teaching them how to do this better as an adult.  Again, learning how to constructively communicate with other people is a skill that almost all adults want or need to work on.  Thank you listeners for asking these questions.  Stacy hopes that it was helpful.  She is just a mom, as well as a foster mom, and makes mistakes, which is part of what being a parent is.  Every day is not going to be perfect or great.  There will be bad days and good days, and that is ok.  We hope that this inspires you to at least be honest with yourself about those things and to maybe hold a family meeting and share how you are feeling with your family.  Thank you, listeners! We will be back again next week! (1:38:01)

  Welcome to episode 413 of The Whole View. On this week's episode, we talk about the benefits of eating nuts on the gut microbiome. Who knew that tree nuts had so many benefits?! All of this and more in episode 413!    If you enjoy the show, please review it on iTunes! The Whole View, Episode 413: The Gut Health Benefits of Nuts Welcome back to the Whole View, episode 413. (0:27) Stay tuned to the end to see Stacy's embarrassing blooper! When Stacy started Paleo 10 years ago, nuts were extremely popular, and then the "paleo police" got ahold of them and they became demonized for their caloric density and use in dreaded baked goods. But while moderating nuts is probably a good idea, they definitely do have their benefits! Brazil nuts have a huge amount of selenium for example. Today's sponsor is Georgia Grinders nut butters! Go to http://www.georgiagrinders.com/thewholeview/ and enter THEWHOLEVIEW for 25% off! Sarah found these nuts at her local farmers market way back 7 years ago when they only made almond butter. Now they're launching nationwide in Krogers! Now they do all kinds of nut butters! No added oils or sugars and  own and operate their own manufacturing facility We love the Pecan, Hazelnut and Cashew butters as well! What's Good About Nuts? Sarah has found nut research fascinating and surprising as the health community vacillates between love and hate (9:02) Peanuts account for 2/3 of American nut consumption despite actually being a legume (it grows underground, not on trees!) Peanuts have challenges: they're very pesticide heavy and are susceptible to mold. Most scientific studies can't separate out quality. Are the problems with peanuts problems with peanuts or quality? Is it the HFCS or hydrogenated oils perhaps? A mere 20 grams of tree nuts per day is associated with substantially reduced risk (think 20-70%) of cardiovascular disease, cancer, neurodegenerative disease, kidney disease, diabetes, infections, and mortality from respiratory disease. High fat plant based foods: nuts and seeds, olives and avocados. That's it! Nuts are unique because they have a lot of mineral content. High in polyphenol and phytosterol which lower cholesterol. High in Vitamin E and B vitamins as well.  Unique fiber types and fats that are good for gut microbiome. High in L-Argenine and L-Glutamine, which are essential amino acid they need to consume as well. These amino acids alone change the gut microbiome composition. These properties alone might account for why nuts have all these health benefits. Numerous studies show that people who regularly eat nuts tend to have more favorable blood lipid profiles, and 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. This is probably because of their gut microbiome effects. "Our gut microbiomes basically control our biology. They're more influential on our biology than our brains. Everything about our health is intertwined with the gut microbiome." Read Sarah's Ebook, The Gut Health Guidebook! Different nuts have different Omega-3 to Omega-6 ratios, which is tied to cholesterol and cardiovascular health. But the heart benefits of nuts aren't tied to the ones best for that ratio. If that was the mechanism, than no nut should have that benefit because none had the most beneficial Omega-3s like seafood has. Most likely they are heart healthy because of monounsaturated fat. Nuts and seeds are an early reintroduction on AIP because their benefits far outweigh the reasons you would cut them out (essentially only because they have a high instance of intolerance). Stacy found that dose was important with her reaction to nuts and that quality was important. Don't oxidize your nuts by having them sit for months or buying cheap low quality nuts. Benefits of Walnuts Let's talk about the benefits of individual nuts that have been studied (29:44) Sarah is most interested in the mechanisms of provoking health, they "why?" of it. And she keeps seeing it linked back to gut microbiome benefits. Best studied nuts are walnuts, almonds and pistachios. In one randomized, controlled human trial, almost 200 healthy adults were given either eight weeks of a walnut-enriched diet (43 g of walnut per day) followed by a nut free diet, or the same two diets in reversed order. The study found that walnuts significantly increased the abundance of Ruminococcaceae and Bifidobacteria, while opportunistic Clostridium sp. cluster XIVa species species significantly decreased. Overall, walnut consumption appeared to give a major boost to probiotic and butyric acid-producing species in the human gut. Another study tested the effects of eating either 42 g of walnuts or 0 g of walnuts daily for three weeks, and found that walnut consumption resulted in a 49-160% increase in the relative abundance of Faecalibacterium, Clostridium, Dialister, and Roseburia, while also causing a 16-38% lower relative abundance of Ruminococcus, Dorea, Oscillospira, and Bifidobacterium. Likewise, compared to the walnut-free diet, the walnut diet reduced the microbially derived, proinflammatory secondary bile acids deoxycholic acid and lithocholic acid by 25% and 45% respectively, coinciding with a reduction in LDL cholesterol. The researchers concluded that the gut microbiota may play a direct role in some of the health benefits associated with walnuts! In rats, a similar study feeding walnuts versus a macronutrient-matched walnut replacement (corn oil, casein, and cellulose fiber) found that walnuts enriched the microbiota with probiotic bacteria including Lactobacillus, Ruminococcaceae, and Roseburia, while also significantly reducing Bacteroides and Anaerotruncus. Benefits of Almonds Because almonds are one of the highest Omega-6 nuts, they're often considered "the worst nut"  but in terms of the gut microbiome, they're fantastic! (38:43) They've compared defatted almonds and skinned almonds, but really the benefit seems to be from the fiber improving species diversity. The more species you have, the more cooperation between species. For example, creating B12 has 30 different processes and it takes many bacteria cooperating to form B12 in the gut. And more species mean less opportunity for the opportunistic bacteria to take over. A study of college freshmen found that eight weeks of almond snacking (vs. graham crackers) (56.7 g per day of almonds) led to a significant increase in microbiota α-diversity and a 48% decrease in the abundance of the pathogen Bacteroides fragilis. In another study, 48 adults were fed a daily dose of 56 g of roasted almonds, 10 g of almond skins, or 8 g of just the fiber as a control.  After six weeks, fecal levels of bifidobacteria and lactobacilli were significantly higher from consumption of both the almonds and almond skin, while levels of Clostridum perfringens significantly decreased—suggesting components of the almond skins (present both in whole almonds and the skin only) were responsible for these prebiotic effects. Stacy heard someone redefining how you should think of macronutrients as protein fat and fiber instead of protein fat and carbohydrates, because it's the fiber that will be the health benefits. Sarah agrees the fiber targets are a good idea because fiber is often neglected and is very important. Fiber is carbs we can't digest but our microbiome can! And small changes to fiber molecules mean that some species can break it down and some can't. So variety in fibers is important for species diversity! The Benefits of Pistachios Pistachios are different from other tree nuts. They're in the cashew family (same as poison ivy and mango, actually!) (50:18) They definitely contribute to diversity of gut microbiome species like other nuts. Uniquely, they also reduced the levels of trimethylamine N-oxide (TMAO) measured in the urine. TMAO is the byproduct that is the link between red meat and cardiovascular disease. (though it is unknown whether it's a gut microbiome issue that produces it or if the TMAO causes the bad microbiome).  Other Nut Benefits Sarah is going to hit you with her fun facts! (53:19) Every nut and seed that has been evaluated in terms of its impact on the microbiome shows unique benefits. That means variety is best! Hazelnuts and pecans have the highest proanthocyanidin (an awesome class of polyphenols) content Highest contents of ellagic acid (walnuts and pecans) also presented the highest total phenol contents Macadamias and cashews are the highest in monounsaturated fats (also good for microbiome, and heart-healthy) Brazil nuts are super high in selenium, like 1 has 175% of the RDI! And an ounce has 1000% of the RDI! Selenium is important for immune and brain function. And it's why you go crazy from mercury because it permanently binds with selenium. Hatters should have been pounding brazil nuts!  And Ounce per Day! An ounce of nuts per day is the best idea. No further benefits after about an ounce. (58:26) Moderation is a "dirty word" in health communities because people use it to rationalize less than ideal choices. But in terms of nuts, this actually is the best option. Going beyond that can increase risk of stroke. So don't go nuts on nuts! Stacy thinks of it in terms of how our ancestors would have eaten them. They're time consuming to get out of the shell and last longer than fruits and vegetables, so moderation seems like what would have been our relationship to them. While there are some primates that do eat nuts as a primary food source. Sarah is curious how these species have adapted to high nut lifestyles. Closing Thoughts A huge thank you to Sarah for pulling all of the science together. (1:04:12) Send us more questions through the contact form on the website. Thanks for listening Thanks to Georgia Grinder and their nut butters (Peanut, Almond, Hazelnut, Pecan and Cashew)! Go to http://www.georgiagrinders.com/thewholeview/ and enter THEWHOLEVIEW for 25% off! Handcrafted in small batches in their own facilities, no added sugars or oils or other problem ingredients. Just top quality nuts! We will be back again next week. Thank you again for listening. (1:07:05)  

Hey listeners, welcome back to the Whole View, episode 407. (0:27) Stacy knows that this might sound a little unusual, but this is one of the reasons that we do weekly recordings so that we can address things that are happening in the real world. With everything that is going on right now, it didn't seem right to record the podcast as planned. However, Stacy and Sarah wanted to instead open up a conversation with listeners. We have been having conversations amongst ourselves, and feel passionate that it is important to talk about the racial disparities that cause things we talk about on this podcast all the time. To dive into that a little bit deeper is important, and to discuss what all of us can do to support the Black Lives Matter movement. If you are listening to this podcast at a later time, this is being recorded during the first week of June. This is a week where we as a nation are examining how we treat the black community. Stacy noted that we will not be perfect in this show, but both she and Sarah are going to give it their best effort to bring these topics to the table. Sarah feels it is important to preface this show that they are going to do what they always do and discuss health, wellness, and safety, driven by science, and intersect that with the real-life emotional and physical experience. And that is what we are going to do in this week's episode, and dive into how all of these things are disproportionally affecting the black community. We are going to discuss how this has been a major contributor to this moment in history. It is also really important to preface this entire conversation by expressing our solidarity with the black community against racism, against injustice, and against senseless violence.   Stacy's Reflection Stacy wants to also note that both Sarah and Stacy are college-educated, white women who live in the suburbs. (2:36) They cannot possibly understand the black experience. However, we stand with the ideals of quality, safety, and wellness for all, as we talk about on this show all the time. Stacy personally felt like her beliefs aligned with that, but she had this moment of realization when a reader called Stacy out and held her accountable. She is so grateful for this. At first, she felt defensive of this, but the more that she thought about it the more she realized how it was important to not just personally not be a racist but to instead be anti-racist. The thing that really clicked for Stacy was when this reader said, "but being gluten-free and using non-toxic skincare won't matter if I am dead in the street." Stacy was also reading another resource on the principles of the hierarchy of your psychological state of well-being. At the very core, at the lowest rung, is safety. If you don't feel safe, you can't get to anything else. There is no ability in your cognitive thought process to handle more complicated mattes. Putting those things together and realizing that gluten doesn't matter if you are worried about your safety when you go out having done nothing wrong. Stacy didn't at first talk about this because she didn't feel like she had the right words or she didn't know where to start. However, she wants to put it out there that as all of us start to have these conversations it is going to be hard. And it will be uncomfortable, but doing that hard work (including putting ourselves out there right now) creates a sense of fear from backlash. But Stacy wants to say that choosing not to speak is part of that privilege that most of us are born into. When Stacy imagines that fear of discomfort as being something you have your whole life because of the color of your skin, that is the black experience all the time. Stacy just can't sit by and say that is ok. We can do something. We can help people try to understand, and that is our goal today. Stacy appreciates your patience with us as we tackle something new but very important.   Sarah's Reflection For Sarah, her experience has been similar in the sense of starting with a sense of discomfort around finding the right words to express herself. (6:44) Trying to find the right way to express solidarity with the black community. The feelings of nervousness and awkwardness have been compounded with being an immigrant. This part of the immigration experience where Sarah feels she is not supposed to criticize her adopted home. However, she has come around to really viewing the data that we will share in this episode, as something more important. It is about building awareness of a systemic problem that needs to be fixed so that our country can be better for everyone in it.   The Start of a Political Uprising We are talking about centuries of systemic racism. (8:19) And now, we are talking about a situation where the global pandemic has really drawn the curtain back and revealed the extent of how systemic racism is impacting people of color. How covid has so disproportionally affected those communities and how the economic depression that has been caused by covid has centralized within those communities. It has created distinct energy within this climate. In fairly rapid succession, we had Amy Cooper in Central Park who called the police on Christian Cooper. We had the murder of Ahmaud Arbery. Then we had the Breonna Taylor shooting, where she was killed by police in her home. And then most recently we had the homicide of George Floyd by a police officer while three other officers watched. This is not the first tragic example of police violence against a person of color. However, it is the spark on this that has lit this powder keg that is the frustration of all of these events coming together. It is this unique period of time where the depth of systemic racism is so visible in the covid-19 data and then ignited by these recent examples of racism. For a deeper look at this, please refer to this link. What we are going to do is get into the actual science and the data behind these events that have led to the current events. There are 140 different cities and towns, at least, in the country where there are protests supporting the Black Lives Matter movement. All of those of us who are in the periphery need to be able to support this community. Stacy reflected a bit more on Sarah's perspective as an American immigrant. She feels passionate that immigrants and people of color make America what it is today. Stacy hopes that this information they are going to share can help highlight how things are pulling us apart instead of pulling us together. Here is an opportunity to change. There is nothing we can do about the past. This is an opportunity to take in the information and ask, now that I know better, how can I do better.   Racial Disparities in Covid-19 What has really been problematic is that there isn't comprehensive data on race and ethnicity in the covid-19 data. (15:18) There are isolated places that are keeping data and there are a variety of organizations that are trying to gather and analyze that data. The CDC does have an entire page dedicated to the racial disparities in covid-19. There are only looking at data from about 580 patients. The APM Research Lab has found that Black Americans have mortality rates that are more than twice as high as other races. There are more covid cases amongst the African American community because they are much more likely to work in the service industry and much more likely to not have paid sick leave. And there is a higher mortality rate because of pre-existing racial disparities in both chronic illness and access to health care. So what is happening right now, looking at the data, is that the disparities are different in different regions. On average, the disparity is that African Americans are dying at a little over twice the rate as white Americans. However, there are places where the disparity is closer to five times higher (ex, Louisiana). In Michigan, it is 10 times higher. We can see a greater disparity in different regions of the country where this data is being collected, we can see a greater disparity. And In North Carolina, the difference is 50%, which is still not ok. What this is showing us is this collection of different factors that are contributing to this. For example, nearly a quarter of employed African American workers work in the service industry, compared to only 16% of non-Hispanic whites. They are far more likely to be considered an essential employee. For example, even though Black Americans only make up 12% of all employed workers, they make up 30% of practical and licensed vocational nurses. They are caring for people with covid-19, so they are high-risk by the sheer nature of the work they are doing. Here are three articles to refer to for more information: one, two, and three.   Racial Disparities in Chronic Disease We are compounding that onto a pre-existing problem where there are huge racial disparities in chronic disease. (19:19) There are a variety of reasons for this. Sarah has seen this referred to as being a “complex disparity ecosystem”.  This basically means that there are a lot of factors that are all contributors to this disparity. It includes things like lower levels of economic resources, lower levels of access to health care, delays in treatment, lower health literacy rates. This also includes environmental factors. Black Americans are more likely to have contaminated water or being exposed to environmental pollutants, and less likely to have access to a grocery store that has fresh produce. All of these are contributing to a much higher prevalence of all of the risk factors for a severe case of covid-19. African Americans have a 70% higher rate of diabetes than white Americans. There are higher rates of cardiovascular disease, especially stroke. And there is nearly double the rate of hypertension, high blood pressure, which is one of the strongest risk factors for a severe course of covid-19. There are also higher rates of cancer. For example, the cancer rate in African Americans is 35% higher than for whites.   Digging Deeper into the Statistics This is one of the big challenges for the Black community. It is not just the increased exposure to covid, it is not just that they make up a larger proportion of the people who are getting it. However, it is that they are far more likely to have these pre-existing conditions that make them more likely to have a severe course of the disease. And on top of all that, compared to white Americans, African Americans are about twice as likely to uninsured. If you look at various surveys, Black Americans are much more likely to report not being able to see a doctor because of the cost. They are far less likely to have employer-based health insurance. So there is increased exposure because of economics. Then there is the more likely to have a pre-existing condition that increases the likelihood of a severe course of the disease. And then there is the less likely to see a doctor get the appropriate levels of healthcare. All of that together has led to these disparities as to how covid-19 is impacting the Black community.   Economic Disparities The other thing that we have seen is an economic depression. (22:47) We haven't seen rates of unemployment like this ever, and this has disproportionally impacted people of color. A Pew Research Center survey shows that Latinx and Black households are being hit with more job losses than White ones. Sixty-six percent of Latinx households and 44 percent of Black households have had a job or wage loss due to the pandemic, compared to 38 percent of White households. There’s also a wealth gap, so these are people who are much less likely to have savings, own a home, etc. According to our Racial Wealth Divide report, the median Black family, with just over $3,500, owns just 2 percent of the wealth of the nearly $147,000 the median White family owns. One of the things that Stacy has come around to understand more is the different ways to represent economic disparities. When we say something like a Black family has less wealth than a white family, let Stacy give some tangible numbers in an article she read based on where she lives. The average median household income for a black family is $84,000. Matt and Stacy live in one of the most expensive costs of living areas in the country. However, if you look at the white median income, it is $118,000. So it is not just the difference between whether someone is college-educated or not, this goes back so long into things that have built systemic racism into our country. Oftentimes we don't even realize our culture is making racial assumptions for. Stacy feels that this goes into a lot of bias in the healthcare world as well. Because it is more likely that these conditions exist in Black Americans, it is also assumed, or bias is given, and lack of care. You are seeing not just an impact from the fact that they have an increased risk of health conditions. But you are also seeing they are not getting proper medical care because of bias and assumptions that are being made by healthcare professionals.   We Can Do Better We, as white people, are never going to understand the Black experience. (27:30) But we can try to put ourselves in a situation where we can know that things are happening are not ok. We can use our voice to speak on behalf of those that are being marginalized or being oppressed. Stacy tries to do this for all communities who affect health, and realizing now is not something she has been doing for people of color who find themselves in these situations regularly. We as a country can do better, and there is so much that we need to learn to do that.   Where to Start One resource, a podcast episode that Sarah listened to a few days ago, that she would like to point listeners to is Hidden Brain, The People Like Us. (28:21) This podcast episode broke down how covid-19 disproportionally impacts people of color and then looked at ways healthcare could be improved to address these inequalities. One of the things we want to do in this episode beyond bringing the data into this conversation is to help our listeners with at least some starting places of resources that both Stacy and Sarah have found helpful. Stacy and Sarah are being very intentional in trying to reflect and learn and educate themselves in this time. The more that we listen, the more that we learn, the more that we read, the more we support the communities that need us to understand and speak on behalf of. One of the things that Stacy is doing is having an activity to teach her children about racism, privilege, and how we as privileged white people can use our voice on behalf of those who are not as unfortunate. There are videos she has been showing them, and then asking questions afterward. They have also been watching a movie at night to learn about Black culture, racism, or civil rights every single night as well. Stacy feels that her kids do not need to consume the negativity of the news, but they do need to be aware of what is happening in the world. These children will inherit this earth and can continue to make changes. Learning not just why it is important to vote, but how to also participate in local elections and that it is our responsibility to do so. Stacy is realizing how grateful she is for quarantine because of the opportunity we have to control the narrative on what our kids are seeing and hearing. We can shape how kids reflect and learn about this.   Statistics on Police Brutality This is one of the problems is that there is no comprehensive federal database on violent incidents with police. (34:44) After Michael Brown's death in Ferguson, Missouri in 2014, there were a variety of independent third parties that took up the mantle of tracking this data. There are now a few that do this called Fatal Encounters, Mapping Police Violence, and the Washington Post's Fatal Force Project. They collect data in different ways, tracking slightly different, and also counting different things. Over the last six years, they have revealed some statistical trends. On average there has not been much change in the past six years in terms of police violence and lethal force being used. There is some shift where it is decreasing in some of the big cities that have had initiatives to not use lethal force and have really worked on really changing the police culture. In big cities, the rate of people being killed by police has gone down, but it has gone up in suburban and rural communities. On average, it is about the same. Last year, there were a little over 1,000 people killed by police as found by Mapping Police Violence. Black people are about 2.5x more likely to be killed. They are disproportionally represented in that group. In addition, they are more likely to be unarmed than a white person when they are killed. There are people who are looking at this data trying to tease out and understand ways to address it. Some ways have been shown to be completely ineffective. For instance, body cams have been shown to not impact the police brutality rates at all. Bias training, on the whole, has been shown to be relatively inaffective as well, which may have to do with the variety in which bias training is conducted. There was a study published last fall in the Proceedings of the National Academy of Sciences that estimated that a black man in America had approximately one in one-thousand chance in being killed by police in his lifetime.  The chance is of course much higher in that twenty-five to thirty-five age range. That statistic is really eye-opening. Sarah pointed out that the mortality rate is not much different from covid-19. For more information on this topic, see here, here and here. Stacy noted that whatever bias or assumption you have on these statistics, those have already been corrected for.   Ways to Support the Black Lives Matter Movement This is what we mean by learn and seek out this information for yourself. (39:44) Knowledge is power. The more knowledgeable we become on this, the more we can have those conversations that say something contrary to support Black Lives Matter. If you have the education and information you can help do the hard work. Black lives matter, and these conversations need in order to protect those lives that we have talked about. We can stand up, and get comfortable being uncomfortable speaking up for the marginalized group and people of color, and Black Americans specifically. One of the things that Sarah has been learning about in particular is learning about the language used to describe the Black Lives Matter protests right now.  This has also led Sarah to examine her own language and unconscious bias. A Black Lives Matter protest is much more likely to have the words violent used to describe it, or to be called a riot.  Examine the language being used. The current protests are standing up to injustice, and they are very important. They are demanding change that should have already happened.  The other thing that Stacy wants to say is that this is not to say that there are not numerous people across all walks of life who are not wonderful allies.  One of the things that we can do is be an ally in the future. The more we acknowledge and apologize for what is happening and openly come out and be an ally going forward, the more we lend to that positive protest. This is our way of being able to support change. Another thing that Stacy has been trying to do is share content from Black voices to help amplify them. The example she brought up was following Charlotte on Instagram. Add people to your network and community - seek them out and engage.  When we only see our own type of people (whether it is gender, age, the color of skin, etc.) we are all better served when we have diversity in our life.  Being able to find Black voices who are talking about this, or going forward you want to make sure you are supporting the work and shops of Black people, this will help their ability to get past those economic disparities.  There are a lot of people outside of our communities who will bring joy and depth and knowledge and interest and comedy to our lives.  Stacy knows she is better when she is bringing diversity into her life.    Additional Ideas Sarah read an article in the Independent that really spoke to her in terms of giving her an action list for ways that she can support the Black community at this time. Here was an expert Sarah wanted to share from “Not Racist” to Antiracist, article by Michael Crawford: “Make a commitment to fighting for racial equity and move to action by challenging racist words and actions from people you know, donating money to civil rights organizations like Color of Change, Minnesota Freedom Fund Inc. and Fair Fight; signing petitions by groups like MoveOn; giving your children books featuring diverse characters; posting antiracist articles on Facebook; writing letters to the editor of your local newspaper urging justice; calling your city council members and demanding better oversight of the police department; calling the offices of progressive candidates to volunteer; and making sure you're registered to vote.” Danielle Coke is another Instagram account Stacy noted. This YouTube video is another great resource to reference. And here is a list of books to reference for additional education surrounding this discussion. Laslty, here is a list of organizations you can volunteer for or donate to.  Closing Thoughts If you are feeling some kind of way right now, like Stacy, and are realizing that you want to do more and that you are struggling with having not done those things previously, remember what we always say. (49:33)  Looking behind with shame and guilt does not help you move forward. However, being of service, making a difference, and focusing on what you can do going forward is going to help effect change for this community.  Wallowing in guilt or shame or feeling confused and not doing anything will not help to bring change. We are putting all these references in the show notes for you and we hope that it serves as an opportunity for you to continue the discussion.  Stacy has heard and read from Black voices over and over again that the best we can do is apologize for what has happened in the past.  It is not ok.  We can acknowledge that we are an ally and want to affect change going forward.  Then we can listen and learn so we can do just that.  These are Stacy's principles going forward.  Listeners, Stacy hopes that this is helpful for you to go forward.  Take a deep breath and think about what can you do.  There are little things that we can all do, that will lead to big change. Sarah wants to again acknowledge that both Stacy and Sarah are trying to use their platform to acknowledge where they know they can do better.  They are not trying to just express their solidarity with the Black community, but also bring awareness to the social injustices and racial disparities that have built this moment. We encourage our listeners, please remember that this isn't about being perfect, it is about taking those first steps down the road.  Stacy and Sarah are hoping to use their platforms to build awareness so that they can encourage all of our listeners and the people in your lives to advocate for equality.  That is what this is about.  Know better, do better.  We can apply that to every facet of our life.  We hope that this can help you find a way to do that in your own life.  Thank you for your patience as we worked through this, we hope that this inspires you to do your best.  Huge thank you for listening and we will be back again next week! (54:05)

Welcome back to the Whole View, episode 403. (0:27) It has been quite a journey since they last recorded. Sarah is so glad that they prerecorded 402 because puppies are a lot of work. It was also great timing for Stacy though because she could not have recorded an episode last week anyway. Stacy slept for three days because she got covid-19. She is recording this episode on day 13 and she is doing well and doesn't want anyone to worry about her. Huge thank you for the positive vibes. You will notice throughout the recording that Stacy gets breathless from time to time and will need to slow down. Stacy wants to share her experience with listeners. Thankfully for the information from this episode, this one, this one and this one, Stacy was relatively prepared. She feels like she was able to manage it as best as she could for her family. Her experience is in no way reflects what would be a medical recommendation. This is simply Stacy giving her personal experience. There is nothing they are going to cover that will prevent it, that will make a guarantee of a mild course for you, and is certainly not a cure. However, what Stacy can do is share her experience so that you can relate to the information if you or someone around you contracts covid-19. Sarah pointed out that we can know all the facts, but seeing the experience is very eye-opening. This episode is going to be very experience focused. Sarah will be sharing a bit of the updated science and a few points that we haven't covered yet. However, please be sure to revisit the four previous episodes (linked above) for the basic science.   This Week's Sponsor Before Stacy jumps into the experience, she wants to take a moment to thank this week's sponsor, Just Thrive probiotics. This is the brand of probiotics that both Stacy and Sarah personally take, and they have shared about them before. You can find them at this link, and our code has been updated to 'thewholeview'. When you enter that code at checkout, you will receive 15% off your order. Sarah has been taking Just Thrive for years. They are very different from what you can find on grocery store shelves as they are soil-based organisms. Thank you to Just Thrive for sponsoring this episode! Stacy took advantage of their subscribe and save option partnered with the code.   The Toth-McCarry 's Have a Mild Case So, first Stacy wants to say that both her and Matt are lucky for only getting mild cases. There are a couple of reasons this could be the case. This virus is known for taking a turn, which is a fear that Stacy has been heavily carrying. The fear has been shared by her children. Since Stacy and Matt are outside of the risk ages, Stacy feels fortunate. Both Matt and Stacy are active and have a relatively healthy heart and lungs. They focus on nutrient-sufficiency and an anti-inflammatory diet on a daily basis. One of the decisions that they made beyond their daily diet was to not drink during the quarantine. Stacy referred to this study on alcohol consumption and pneumonia. The biggest reason that Stacy thinks they got so lucky is that Matt's exposure was probably a low dose through a mailer, from touching an object. As discussed in episode 401, Matt was reusing a mask and not washing it. However, when that was recorded, they had likely already been exposed. Since Stacy got sick so quickly after Matt did, it implies that Matt brought the virus home. They were careful, but there is only so much you can do. None of the steps that we take are perfect. They reduce the risk of transmission, which is very important, but we know that this virus is ridiculously contagious. Quite a few studies have confirmed that the exposure dose does dictate the severity of the course. However, this is a complicated equation, impacted by other factors as well. The more we implement the precautions, the more we increase our chances of a mild case. There is nothing we can do but be diligent. Stacy is so grateful that she took precautions as seriously as she did because she ultimately avoided giving her Dad covid-19.   How Did We Get It? Everything from asymptomatic to mild pneumonia is classified as a mild case. (21:26) This is one of the things that Sarah thinks science terminology has done a huge disservice to the public. To have this huge range of symptoms is a really unusual situation. A lot of the challenges we are facing are due to the fact that this is a novel virus; a virus that is brand new with many unknowns. We are only testing roughly 20% of people who have a severe case. This is heavily skewing the data. There have been a lot of advances on how to treat covid-19 and they are preventing a lot of people from requiring ventilators. This is really good news since this lightens the burden on the healthcare system. However, the 5.8% fatality rate is so high because we are not testing all cases. The denominator is not accurate. Some experts think that we are undercounting cases in the US tenfold. We are probably looking at 12 million cases in the US as of May 5th. There is very little immunity in the community, which means this virus can spread without being stopped. This is why our only big tool right now is to stay at home.   How Did Stacy Know? Matt had a headache, which isn't uncommon for him. (27:47) That evening once he was home from work, he started to feel dizzy. He didn't realize it was dizzyness, he thought a migraine was building. Fatigue was also a thing, but he just thought it was all linked to getting a migraine. The next morning he got up and went to work. When Stacy woke up she felt dizzy. So she texted Matt and told him that she thought they were both getting sick and she thinks he should come home. They both thought they had the regular flu since they didn't have fevers or coughs. Matt and Stacy both slept for three days straight as they were dealing with extreme fatigue. It was, fortunately, the weekend, so they didn't have to worry about schoolwork with the kids. After doing more research, Stacy realized that she didn't think they were dealing with the flu. Matt notified his boss that they think they might have covid-19, and would need to not go into work on Monday. On Monday, the CDC released information on six additional symptoms. The additions included chills, repeated shaking with chills, muscle pain, headache, sore throat, and new loss of taste or smell.  What they didn't have was a cough. However, on day four they started getting shortness of breath. We discussed the full range of symptoms reported in scientific studies to date in our first Covid FAQ show, episode 396. At that time, loss of taste/smell was just starting to be recognized.   More on Symptoms Sarah discussed this symptom in her free online public lecture, which you can still sign up to watch the replay here. (34:57) Everything she covers in that is 100% valid. There has been a continuous addition of symptoms and complications. They are starting to see a lot more neurological symptoms, which we are seeing as brain fog, confusion, and anxiety. In mild cases, respiratory symptoms may never occur. One study showed that coughs only appeared in 44% of the people. The research is being done on the people who have a more severe course of the disease, so the information on the symptoms is potentially different than people who have a mild course of the disease.  Stacy said that Matt and Stacy are also dealing with body odor like never before. However, skin rashes and covid toes are not something that Stacy and Matt dealt with. If you want to know what those are, Google them. When there is a lot of inflammation, it does increase the risk of throwing a clot. There have been five different rashes associated with covid, and not all are related to clots. Some can look like a hand-foot-mouth disease, others can look like a nettles rash. What is important with this development, research is identifying rashes as the first symptom for some patients. If you develop a rash anywhere, you have to quarantine yourself and watch for other symptoms to develop. Some people get GI symptoms, some people get a runny nose, but generally not. The symptom range is so wide. It can look so different from person to person. Stacy noted that all five people in their house had different symptoms. Things developed slowly for Stacy and Matt, to the point where they didn't realize their shortness of breath. Stacy's friend had an extra oximeter and shipped it to them. Videos from YouTube showing various breathing exercises helped Stacy find that deep breath again and maximize her oxygen production. Stacy recommends this one and this one. She was able to improve her oxygen saturation and reduce her heart rate, which she thinks was critical during that time when her symptoms were at their worse. Focusing on breathing exercises was a very helpful stress and anxiety management tool. Breathing exercises help to clear your lungs.   Testing Experience Matt and Stacy weren't able to get a test until they had a request from Matt's essential employee-employer. (52:28) So his supervisor sent a request for him to get tested, and he was able to test within a 24-hour time period. He had to drive 30-minutes to the facility by himself. Fortunately, he wasn't dealing with severe dizziness. After waiting awhile he spoke with the doctor who confirmed he has covid-19. They diagnosed him by giving him a flu and strep test. When both of those came back negative, the doctor could formally diagnose him with covid-19. In Virginia, they are not giving people coronavirus tests unless they need to be hospitalized. Sarah said this is common in most states. Stacy was not tested but presented the same symptoms as Matt. Both Matt and Stacy will have their antibodies tested on the 14th of May. Depending on where you live, you may have access to one of the two labs that are offering appointments for antibody testing. What baffles Stacy is that Matt was likely not counted as a case since he didn't take an official coronavirus test. She knows for certain that neither her nor the kids were counted, even though they all had symptoms as well and were in close proximity. This paints the picture for the level of undercounting that is happening. How can we possibly go back to normal if we aren't identifying who is sick? Stacy and Sarah have shared more on their fears surrounding this challenge. One of the challenges that we have as a society is that we have taught ourselves how to persevere even when we are sick. On the other side of this, this will have to change societal wide. We need to normalize staying home even when we feel like we are just starting to get sick.   Recommendations from the Doctor The doctor said that even if she had given him a test, there is a 30% chance of a false negative. (1:03:07) So the doctors have had to use multiple tests on people sometimes. The doctor told us if it was 93 or lower to go to the hospital, and that we wanted to see 95+. Matt was told to stay home and was given paperwork to isolate from his essential employee job. The doctor emphasized that he needed to simply go home and rest.   Answers & Explanations from Sarah We don't yet know the false-negative rate on the covid-19 tests. (1:04:43) There were early studies showing that the false-negative rate could be as high as 30%, but the studies since have shown that they are closer to 10%. However, the challenge with this is that the error probably comes from two places. The first is from testing too early. The second is from sampling error. Sarah explained the difference between diagnostic testing and screening testing. Now, let's talk about pulse oximeters. Sarah wants to refer listeners to an informative interview from PBS with Dr. Levitan. Doctors are starting to recognize that by the time patients are experiencing shortness of breath alarming enough that would bring them to the hospital, the virus has already progressed too far. At that point, the treatment options are more limited. As Stacy said, symptoms are a very slow build and people are adapting without noticing it. This is being referred to as silent hypoxia. Note >95 is normal,

Welcome back to the Paleo View, episode 397. (0:40) Last week, Stacy and Sarah thought they were on episode 397, but there was a typo and miscount. This podcast episode is technically 396. Our world is changing so rapidly right now, and when Sarah switched direction on last week's show, she thinks she missed updating the show notes in one spot and not the other. There is lots going on in this world right now and Stacy and Sarah are on a mission to provide practical tips that are evergreen. Right now with extra stress, it is likely that your sleep cycle is being impacted. However, managing your sleep cycle is one of the most important things you can do for your health right now. Sarah shared an update on how she is doing and what life is looking like right now. Overall, Sarah is feeling a tremendous amount of gratitude. Stacy shared her belly breathing practice and how she is using this calming practice. This week Stacy's family celebrated Finn's birthday, and she shared her grateful mindset around this year's unique celebration.   Awareness of Body & Mind Different types of meditations resonate with different people. (11:24) Sarah loves a body scan meditation. Meditation is not one size fits all; there are many different shades and colors of it. A lot of people don't realize how disrupted their sleep is until they find a way to fix it, and they realize how different they feel. The trigger for Stacy is whether or not she feels her body sink into the bed when she lies down. If she doesn't feel that sink, she knows there is tension in her body and she is dealing with anxiety. Next time you climb into bed, feel your muscles and notice how you feel physically. This information will tell you how you are feeling emotionally. When Stacy doesn't feel that sinking feeling when she lies down, she does three things. First, she takes melatonin. If she has time she will take a magnesium bath. Then she utilizes her breathing technique.   Listener's Question After the last covid-19 podcast episode, Amy submitted the following question (17:50): Thank you, ladies, so much for your episodes on covid-19. Both episodes (here and here) could not have come at a better time! Your top immune-boosting tips are the two things I can't seem to get a handle on, sleep and stress. I am a busy mom of 2, a wife and an entrepreneur, even working from home my days are crazy. By the time I get to bed, (no Sarah, I do not have an adult bedtime) I struggle to fall asleep due to my racing stress filled thoughts. I find myself not only stressing about the things I did not get done and the following day's to-do list but then I stress out about the lack of sleep I am getting, by laying awake stressing. HELP!  For us super busy women, like the both of you, where do we even start in the practical realistic implementation of improving our sleep and reducing stress? What changes will make the most impact? Is there a road map for us to follow? Thank you again for all that you both do.   The Link Between the Two Before Stacy and Sarah jump in to answer the question, Stacy wants to first say - Amy, you are not alone. From both Stacy's perspective and what she is hearing from others on social media, a lot of people are feeling your frustrations. Stacy also wants to plug Sarah's e-book on sleep, which you can find here, complete with an in-depth roadmap. We have to be very committed in terms of supporting sleep and stress management in order to have this dialed in. As soon as life gets busy, this is the easiest thing to drop. But the reason why it is so important to look at these lifestyle factors is that they are linked. High-stress disrupts sleep. It can delay your ability to actually fall asleep, and you aren't able to get into a deep sleep. In addition, it can also take the form where you wake up in the middle of the night and are unable to fall back asleep for hours. Stress impacts sleep quality and quantity, and then not getting enough quality sleep is one of the biggest stress magnifiers.  So when you are not getting enough sleep, your physiological response to stress (in any form), will push your body to produce more stress hormones. As much as these are two independently important lifestyle factors to dial in, it is really important to work on them together because they are so interconnected.   Habit Changes While Stacy and Sarah present these suggestions, think about which of these options you can implement easiest and immediately. Feel a win from them, and then focus on other things. We are all super stressed right now, and we don't need to add stress by worrying about what we are not doing. Try to do the things that you can. Sarah is going to divide these tips, and will first focus on the things that won't interfere with your routine. She will then shift to the things that require more energy but yield a bigger result.   The Easier Things - Adult Bed Time Think of these tips as the low hanging fruit (28:11). These are the things you can do today, without ordering anything or leaving the house. The first area of focus, setting an adult bedtime. This is about making sure you are in bed for 8-hours. Going to bed at the same time every night is equally important. This builds predictability for your body's many systems that will help you fall asleep, stay asleep, and wake up feeling well-rested. Step one is to solidify what time you will go to bed every night. Once you have figured that piece out, then you can back up the bedtime to make sure you are getting enough sleep. If we treat every day like a vacation then we lose routine. Stacy shared the domino effect that happens when she lets her kids stay up late and how it impacts everything the next day. It really does snowball quickly outside of your own personal sleep habits.   Sunlight Time One of the things that is really challenging for us is getting sunlight exposure throughout the day, especially since we are spending much of our time inside right now. (34:22) If you live in a neighborhood where you can go for a walk every day while still practicing social distancing, take advantage! Make sure you are getting that bright sun exposure throughout the day to cement your circadian rhythms. If you can't, look into purchasing a light therapy box, which are incredibly affordable these days. Look for one that is white light, with at least 10,000 luxe. Spend 15 to 30 minutes with it, placing it a foot to two feet away from your face, but at an angle. This is important for your body knowing what time it is. Evenings should be dim, and this is where amber tint glasses can be useful. Sleep in a pitch dark bedroom. Refer back to this melatonin podcast episode for information on this supplement. Now is a great time to address stress management and sleep, which are two areas that tend to unravel when life gets busy. Sarah is working to take her anxiety and use that energy towards implementing something that she would otherwise let slide.   Stress Relief Moving into the stress piece, there are a few really important things that we can do. (41:09). Just taking breaks throughout the day to just empty our brains is extremely helpful. Find three times during the day to close your eyes and take a few deep breaths. Take that one-minute break, three times a day as a starting place. If you have kids at home, use that one-minute break to go play with your kids or have a dance party. Sarah feels a night and day difference between her stress levels when she takes breaks to be silly. It is very hard for Sarah to pull herself away when she is feeling productive. Stacy too feels like she is a workaholic, and her family plays games with Alexa to take a brain/screen break. This also allows them to laugh and have fun together. Stacy reminds listeners that this is an opportunity to reconnect with your family. You may be feeling like there is a lot you have to do for your children. However, you can use this time to teach your children and empower them to do things for themselves.   Things You Can Do Now Here are some of the things that you can do that lead to that snowball effect of overall good longterm health changes. (48:00) Stop eating two to four hours before bedtime. Avoid caffeine and sweets (outside of fruit) in the afternoon. Make sure you are not vitamin D insufficient. Don't guess - test. Get time outside. Make time for exercise. Read a paper book before bed. This is an easy way to reduce screen time. Putting away screens an hour before bedtime is a great way to build in the downtime before bed. Incorporate a mindfulness practice into your day. Sarah's family is using the app Headspace, and they practice for 10-minutes a day as a family. Be present in what you are doing. Separate your activities so that you can have work-life balance, and so that you can be present and find fulfillment in whatever it is you are doing. Find ways to come together virtually. Maintaining your sense of community is vital right now, even while practicing physical distancing. Spend time with a pet! Now is a great time to foster or adopt a pet if you are able to. Take a screen detox. Come up with a cycle for how to make screen time work for you, and when to turn it off, because that will make a difference in your time management for sure.   Closing Thoughts Sarah hopes that this collection of tips gives some food for thought on how you can use this time at home to address things that are easy to fall off the to-do list.  Take the anxiety that is normal during this situation, and channel that into positive actions that are going to lend themselves to lifelong habits.  Sarah hopes this is a helpful episode.  Stacy feels helped! She feels equipped with the tools to take action to be her best self. Thank you, Amy, for the great question! And thank you, listeners, for tuning in! If you found this episode helpful, please leave a review and share it with others.  There is a lot of information out there right now, and it is important to both Stacy and Sarah to be a steady rock during this weird, changing time.  Thanks for listening, and we will be back again next week! (1:06:16)

Stacy and Sarah are back again, with Sarah leading the charge this week. (0:40) Sarah likes to think of last week's episode as a hodgepodge. When Stacy structured last week's episode she wanted it to be a catch-up show that was worth listeners' time, and she hopes everyone enjoyed it! This week's episode is about coffee. Coffee has come up in probably half of the episodes because Stacy and Sarah so commonly receive questions around that topic. Before diving in, Stacy thanked this week's sponsor, Clean Coffee Company. This brand is both delicious and goes above and beyond when it comes to ensuring that their beans are toxin-free. You can use the code '15paleoview' at this link to receive 15% off your order. On this episode, Stacy and Sarah are going to talk a lot about the research from the last couple of years looking at the effects of coffee, and overall the data has been mixed. There is a thought throughout a number of studies that the potential concerns for some people for coffee consumption have to do with coffee quality. Quality is very important for a number of reasons, which is why Sarah has fallen in love with Clean Coffee Co. Sarah fell in love with the flavor of their coffee first, and their practices around the quality testing second. It is very impressive how controlled and clean it is. It is very important to source a coffee that is being very transparent about their farming practices.   The Science To Sarah coffee is a hot topic. It is the second most consumed beverage after water. Coffee is a major trade commodity as well. There have been a lot of news stories highlighting the way science has flip-flopped on whether coffee is good or bad for you. (10:02) These discussions have used this situation to say that scientists don't really know what they are talking about. Sarah shared on the communication challenge between academic labs and media outlets. The scientific consensus is an important piece to understand in this all. With coffee, there have been a number of really well done, big studies, meta-analysis, that have reached scientific consensus. In the last couple of decades leading up to this point, the media has oversimplified the findings from these studies. The way these studies were shared did not accurately share how science is done. Coffee does have some really exciting health benefits for most people. There are over 800 phytochemicals in coffee. There are also a number of antioxidants that have a variety of important properties. Coffee also contains some unique fiber types. There is half a gram of fiber per cup of coffee. There are two types of fiber present, and studies have shown that these two types increase levels of Bifidobacteria.  These fibers also reduce the growth of problematic E. coli and Clostridium species. They help with the production of short-chain fatty acids. There have been some exciting studies looking at the application of coffee in terms of the gut microbiome. There was one study, in particular, looking at why coffee might reduce diabetes risk. The study showed that coffee consumption was able to prevent diet-related changes to the gut microbiome.   Breaking It Down Further Chlorogenic acids (CGAs) are compounds known as the most potent antioxidants found in coffee. (20:15) CGAs are believed to be a major contributor to coffee’s health effects, with the proposed mechanism being CGA impacts cell signaling pathways that contribute to the onset of degenerative diseases. There have been some interesting studies showing that CGAs help us metabolize different toxins and they impact our blot clotting. Polyphenols change the composition of the gut microbiome in a good way; they suppress the growth of pathogens while increasing the growth of probiotics. Coffee has a triple whammy in terms of the gut microbiome. It is both the unique fiber in coffee, as well as these polyphenols that are benefiting gut microbiome composition. Another important compound in coffee is Trigonelline. (22:33) This compound is known to be hypoglycemic, neuroprotective, protect against cancer, impact estrogen levels, and it has some antibacterial properties as well. Coffee beverages are one of the only sources of melanoidins in the human diet. These compounds act similarly to dietary fiber without actually being fiber. Research shows that the amount of coffee melanoidins that reach the colon with heavy coffee consumption is one of the proposed mechanisms for coffee’s anti-colorectal cancer effects. Sarah shared a bit on the science behind why coffee is often viewed as a laxative.   The Other Side Not all phytochemicals are linked with only health benefits. (25:49) There are a couple that have potential cholesterol-raising properties. It is interesting because they have anti-cancer effects, while also potentially raising cholesterol. Sarah shared an example of how broccoli has a similar situation with its phytochemicals and the cost-benefit analysis.   The Health Benefits of Coffee This is where the landmark studies have solidified coffee as a health-promoting beverage for most people. (28:28) Two huge meta-analyses that were published two years ago showed a huge reduction in all-cause mortality from coffee consumption. Sarah explained all-cause mortality in greater detail. The optimal dose of coffee in one of the studies Sarah explained was found to be three cups of coffee per day. Three cups of coffee (8 oz.) per day reduced the risk of all-cause mortality by 17%. The study found that it didn't matter if the coffee was caffeinated or decaf. With some of the other health benefits of coffee, the caffeine aspect does matter, but the big picture study showed that decaffeinated was almost as good as caffeinated. This implies that it is the fiber and the phytonutrients and not the caffeine in the coffee that is having the impact. This is also another strong argument for seeking high-quality coffee. There is a reduction in deaths from cardiovascular disease (19% risk reduction), coronary heart disease (16% risk reduction), and strokes (30% risk reduction). These studies are again looking at people who are drinking three cups of coffee a day. While increasing consumption above three cups doesn’t increase harm, it doesn’t show much benefit, either. Importantly, women seem to benefit more than men here. There is also an impact of caffeine on blood pressure. (37:25) When you have a caffeinated beverage your blood pressure goes up, which is an excepted risk factor of cardiovascular disease. This seems counterintuitive and is still an unanswered question in this entire field of research. Stacy shared a bit about how interesting this is because the way people's reactions to consuming coffee vary so much from person to person. Sarah touched a bit on energy dips and what causes them. Energy dips in the afternoon are not normal and are a sign that something could be improved upon in terms of lifestyle. Stacy noted that this is a good thing to keep an eye on. These are triggers when your body is trying to communicate a message.   More on the Health Benefits Drinking coffee reduces the risk of type-2 diabetes by 30%. (44:44) This is another effect that is seen in both caffeinated and decaffeinated coffee consumption. Coffee can also reduce the risk of other metabolic diseases. Specific to caffeinated coffee, there is a decrease in the risk of neurological diseases. The biggest body of scientific literature is with Parkinson’s disease, showing that coffee consumption reduces the risk of Parkinson’s. Emerging evidence is showing that it can reduce the risk of depression and other cognitive disorders, including Alzheimer’s disease. Caffeine increases blood circulation to the brain. Coffee seems like it could be good for the liver as well. Studies have found a reduced risk for non-alcoholic fatty liver disease (29% reduction), liver fibrosis (27% reduction), and cirrhosis (39% reduction). All of these findings were with high consumption or having one extra cup per day. Coffee also helps with gallbladder health, as high consumers (2-6 cups a day) have a lower risk for gallstone disease. There is a strong relationship between coffee consumption and reduced cancer risk. Generally, there is about an 18% reduction in the chances of being diagnosed with cancer in high coffee drinkers. Researchers have found a lower risk of prostate cancer, endometrial cancer, melanoma, oral cancer, leukemia, non-melanoma skin cancer, and liver cancer. There is some increased risk with high consumption and certain cancers, specifically lung cancer. This detail is dependent on smoking status. Taken all together, we are seeing some really impressive health benefits to regular coffee consumption. (49:16) Most of those effects are optimized at two to three cups a day.   The Caveats It is important to recognize that coffee does not work for everybody. There are some people who would do better to look at other hot beverages. People with familial hypercholesterolemia should avoid coffee.  With high cholesterol, it is worth experimenting with your coffee intake. If you are under chronic stress and your cortisol is elevated in the morning, adding a caffeine stimulus to the equation is not going to be beneficial. When cortisol is not high in the morning, then coffee may be a good stimulus. If you have difficulty managing stress as it is, caffeine is not helpful to you. When you have issues with cortisol timing throughout the day, it is worthwhile doing a salivary cortisol panel. Drinking coffee slightly increases our chance of developing gastroesophageal reflux disease (GERD or “acid reflux). Although, you could simply find a coffee with lower acid levels. Sarah explained genes that regulate coffee metabolism and the way this varies from one person to the next. (54:57) There is some evidence that higher caffeine consumption can increase anxiety. Be aware of this and talk to a doctor about it if you are experiencing this symptom. Coffee itself if generally anti-inflammatory. There are lots of anti-inflammatory antioxidants in coffee. However, there are also a couple of phytochemicals that may increase inflammation. Especially in a low-quality coffee, these inflammatory phytochemicals would be higher. The findings in this research are mixed, so coffee is still eliminated initially on the AIP. Coffee is a phase one reintroduction because for some it is beneficial and anti-inflammatory. Talk to your doctor if you have a health condition that might mean that high coffee consumption or high caffeine consumption are not going to benefit you. Also, be critical in your self-reflection.   Closing Thoughts Overall the scientific literature shows that the vast majority of us can benefit from two to three cups of coffee a day. Especially when the coffee is a high-quality coffee. There is not a one size fits all approach. Engage with functional integrative medicine and be critical with self-experimentation. Be willing to re-evaluate when things are not working for you. This is one of those areas where Stacy and Sarah recommend that you be self-reflective. Stacy and Sarah shared details on how they prefer their coffee. Stacy shared a bit more on the way different styles of coffee (ex: shot of espresso vs. brewed) metabolizes differently. Espresso actually has higher antioxidants and lower caffeine because it is hot water pressed through the grounds at high pressure. Americanos have less caffeine than brewed coffee. With cold-brew you are going to miss some of the antioxidants, but you will have lower acidity and lower caffeine. Be sure to follow the instructions for coffee concentrates. Just like with anything else, it is important to listen to your body. Thank you so much for tuning in to this week's show! And a huge thank you again to this week's sponsor, Clean Coffee Company. Don't forget, you can use the code '15paleoview' at this link to receive 15% off your order. Thank you for tuning in! Stacy and Sarah will be back again next week. If you are tuning in late, Stacy wishes everyone a wonderful Thanksgiving! (1:10:16)

Hey listeners! It's episode 374, and the middle of October. (0:41) Stacy and Sarah are here to talk about Thanksgiving. Yes, Halloween hasn't happened yet, but this year don't put off planning. Stacy sent out Thanksgiving invitations to her guests two weeks ago. Before Stacy and Sarah dive into this episode, a shout out to this week's sponsor. Butcher Box is very relevant to this episode, but Sarah could share on her love of Butcher Box anytime. They deliver grass-fed beef, heritage breed pasture-raised pork, as well as organic chicken. Everything is non-GMO verified, hormone-free, it's all top quality and it is delivered right to your door on a subscription basis. With Butcher Box, you can either build your own box or have them pick and assemble a box based on what is in supply. Sarah has add-on's thrown into her box, based on monthly price specials. Butcher Box has awesome pastured turkey. Stacy ordered both Butcher Box's ham and turkey last year and cannot recommend them enough. If are you listening before November 17, 2019, new subscribers can receive a whole turkey in their first box. This is a huge value! After November 17, 2019, new subscribers to Butcher Box can redeem an offer for $15 off + free bacon.  No code required. Just use this link: https://www.butcherbox.com/thepaleoview/   The Turkey Stacy and Sarah have a bunch of questions from social media on the subject of Thanksgiving. (6:33) They are going to rapid-fire Q&A these, and set the Thanksgiving spirit. First question, how do you each cook your turkeys? Stacy and Matt actually cook more than one turkey because they have a lot of guests. Hosting is kind of Matt and Stacy's thing, so know that her responses are more for large gatherings as opposed to groups of 6. Stacy's sister gets a free turkey through work every year, which she gives to Matt and Stacy. This turkey is typically fried. The turkey that Matt and Stacy purchase via Butcher Box is roasted. Turkey, in particular, is really susceptible to terribly raised farming practices if you are not buying humanely, sustainably raised turkey. For many farmers, turkey is a commodity with a high demand once a year. Turkeys are often fed the worst food so that they are fattened up quickly. We as consumers tell the market what we want. If more of us purchase sustainably raised turkeys, it tells the farmers that it is worth their time and money. Stacy and Matt wrote a book called Beyond Bacon that covers the importance of eating nose to tail, so this is a topic that really matters to her and is relevant to all the animals we consume. They do brine the turkey that they roast, and the one that is fried does not get a brine. Sarah has smoked a turkey before, which she did brine first. Since a turkey is typically between 10 to 30 pounds, she feels like there is an intimidation factor to it. However, it is actually really no more challenging than roasting a chicken. If you are cooking it without stuffing, it is actually really straightforward. Most of Sarah's work that goes into cooking any Thanksgiving dinner is centered on the sides, the turkey is the most hands-off part of the menu. When deep-frying a turkey, you want to be comfortable around a fryer and know what to expect. Roasting a turkey though is so straightforward. Put something flavorful on the skin, even if it is just salt, put it in the oven and cook for twenty minutes per pound. A pastured turkey can cook in as little as fifteen minutes per pound. Sarah suggests throwing in a meat thermometer so that you know when it is perfectly cooked. Stacy emphasized the importance of a meat thermometer, and you can even purchase a basic one. You want to put the thermometer in the breast of the turkey and not up against the bone. Sarah puts stuffing in her bird, Stacy does not. Matt and Stacy make a side for their stuffing, as they do have a vegan guest at their Thanksgiving and make those accommodations in their menu.   The Sides Matt and Stacy are able to make a lot of things vegan-friendly. (15:48) They make a pork-based stuffing that they really like, and then they make a separate stuffing that is bready based, using a vegan bread and vegetable stock. The pork-based stuffing recipe can be found here. Sarah makes her mom's stuffing recipe using chopped green plantain in place of bread crumbs. The greener the plantain, the better. Stuffing is prepped in the bird, dressing is prepped outside of the bird. Matt and Stacy make a dressing. Question two, what are your go-to sides?  Stacy asks each of her guests what is one dish they would like at their Thanksgiving feast. Matt and Stacy structure it so that partners get one request, as opposed to two requests. Their roasted vegetable platter, drizzled with balsamic over top, is one of the most popular dishes they make. This is a point of pride for Stacy, that her family comes requesting vegetables. The recipe for this vegetable platter can be found here. Stacy has a lot of family members who are not gluten-free, so she usually purchases gluten-free bread options for them from a bakery so that she doesn't have to worry about that. There are always lots of desserty requests. They often buy their pies from a bakery, and then make Sarah's pumpkin pie recipe as a custard. Green bean casserole is another favorite. Matt and Stacy's trick to their sweet potato casserole is to roast pineapples and bananas and then blend those in with the sweet potato. Last year Stacy fell in love with Smashmallow and used their Cinnamon Churro to top their casserole. Sarah is going to try it this year with Sweet Apricity's Pumpkin Spice Marshmallow. On her website, Sarah has a recipe for an eggplant and wild mushroom-based stuffing. It has the texture and flavor of a traditional stuffing. You could make it as a dressing by just adding more broth. Sarah often has roasted Brussel sprouts, a steamed vegetable, a salad, and some kind of root vegetable mash. Stacy and Sarah both blend the liver into the gravy to add more nutrients to their meal. Your turkey will have all the parts, so you just use those to add those to the broth. On a broader scale, rethink Thanksgiving. Instead of trying to recreate standard American foods, reimagine flavorful delicious foods that you love. A great example is this biscuit recipe that Matt and Stacy came up with. Being invited to a meal like this can be a stepping stone into rethinking what healthy eating means. All their guests are really happy with a delicious meal, and the gluten-free desserts are purchased from a bakery and equally enjoyed as well. When Stacy was first planning Thanksgiving from a Paleo mindset, they utilized Pinterest to inspire how to reimagine the traditional dishes.   The AIP Guest Question 3, I have been invited to a holiday dinner at my soon be in-laws. How do I navigate my AIP dietary needs without offending? (30:19) For Stacy personally, she doesn't expect someone else to bend their meal for her. Stacy would always be very upfront with her family about how excited the family was to come and spend the holiday with them. She would then be honest and say that she is working on her health and not able to eat a lot of things right now. Her approach was to bring her own food and to reiterate to her hosts to not feel like they needed to cater to her, but she wanted to give them a heads up. Sarah handles these types of situations by offering to bring a recipe that is AIP friendly that she can share with everyone but is kind of like a meal itself. She will also bring a dessert, offering to bring two to three things that she can eat and share with others. If you don't feel like you have the ability to make a delicious dessert that would please everybody then bring some Sweet Apricity caramels for yourself and don't worry about it. The day is about spending time with one another and enjoying company with our friends. Food brings us together in these social situations, so don't let it divide you.   Use the Turkey Carcass Question 4, what can I do with my turkey carcass? (35:20) Make so much broth that you have to freeze it. Matt and Stacy make turkey soup with the first round of broth, when the carcass still has the bits and pieces of meat on the bone. It is not as intense of a broth because the bones aren't cooked as long so that the meat doesn't go bad. They then take the carcass and do a second round broth prep in the Instant Pot. Stacy reminded listeners when you are making broth, do not add vegetables in the beginning. Go back and listen to these podcast episodes on broth (part 1, part 2 and part 3). If you are making good broth, you are just adding enough water for the bones to be covered and then cooking for multiple rounds. If you want to add aromatics do it at the very end. Sarah would do a 36 to 48-hour broth on the stovetop, which is her preferred way to make broth. The smell of broth cooking makes Sarah think of fall.   Leftovers & Pets Question 5, is it safe to give pets bits of turkey or other leftovers? (39:45)  Generally, meat bits are pretty safe. If they are use to a raw diet you could give them the giblets cut up into small pieces. If they are not use to a raw diet, you could give them the cooked version. Cats don't tolerate vegetables that well, but dogs can tolerate a little bit. If you are use to making pet food, you would simply use the same formulas. If you are not, you would use it as an addition to your normal purchased dog/cat food. The turkey broth, unseasoned, is great for your pets. The same things that are toxic, like chocolate, are still toxic so avoid those. Stacy again wanted to reiterate that if you are not blending your liver and giblets into your gravy, your animals will love that. Poultry bones are not ok to give your pets. However, you can give them the cartilage.   The Leftovers Stacy and Sarah's feelings around dark and white turkey meat. (44:03) A mayo-based turkey salad recipe is one of Stacy's favorite ways to put the leftover white meat to good use. There is also a Thai dish that Matt and Stacy love to create with their leftover turkey meat. Sarah likes to freeze one meal worth of leftovers for the four of them. They then pull that meal out of the freezer at a later time when they can appreciate all those flavors again.   Staying On Plan Last question, how do you each stay on the wagon during the holiday season? (47:37) Stacy simply knows what is not going to make her feel good and she doesn't eat those things. While she has talked about this before, you are choosing this lifestyle because it helps you feel your best. If you decide that you are going to eat things that you might not normally eat on Thanksgiving, examine your health goals and plan accordingly. If you don't yet know what foods make you feel good or bad, maybe a holiday isn't the right day to test those foods. Sarah's site has great resources on how to eliminate and reintroduce to test how different foods make you feel. Now is a great time to explore these questions, so that as the holiday approaches you can eat in a way that feels right for your holiday enjoyment and well-being. Don't treat from now until New Year's Day as a free for all. Stacy's mindset is not that she can't eat something, it's that she doesn't choose to eat something. You are in charge of your health is a powerful mindset. The mindset piece for Sarah is how do you define, 'on the wagon'? It is much easier to navigate this season allowing and choosing some indulgences while keeping on the right side of the line of 'what is going to wreck me'. If you have been on this health journey for a while and understand your body, this is an easier process to tackle. You ultimately need to understand, what are the foods that are going to make me ill? What are the foods that are going to wreck me? Also, what foods are going to give me a side effect that is tolerable? Sarah also recommends having a strong knowledge of what your body needs to thrive. How do these needs shift around stress, sleep and activity levels? When you understand your body really well, it is a question of avoiding wrecking ourselves with foods that we know just don't work for us. It stops being a diet at that point, and it starts being a choice on how you eat to support yourself. And it starts being an actual lifestyle. It is hard to get to that point if you have been Paleo for two months and this is your first holiday season. It takes time to experiment and learn what works best for you. Sarah has to work hard to maintain nutrient density throughout the holiday season. You will reach the point of knowing what works for you as an individual, but you have to give yourself time to experiment and observe. Sarah encourages those who are new to this lifestyle to not try to muscle your way through staying on the wagon during the holidays. Instead, think of this season as a way to understand your body better and think of it in terms of what you have learned so far. Think of this as the journey of understanding yourself and knowing what is important to you when it comes to supporting your lifelong health. Sometimes the food is really secondary, and what is actually impacting our health in this season is less sleep, alcohol consumption, stress increases, etc. Focusing on keeping the lifestyle stuff actually helps the diet part. Think of it as a journey, not on the wagon and off the wagon. Think of this season in the most positive framework possible.   Closing Thoughts Stacy loved Sarah's wrap up, and the amazing points she emphasized. (58:08) Remember, taking your probiotics when you are surrounded by extra sugar is very helpful. Stacy and Sarah both prefer Thrive Probiotics. If you are not current Butcher Box subscribers, take advantage of the amazing free turkey offer. Visit this link for more information. Thank you so much for listening! And thank you to Butcher Box for sponsoring this show! Stacy and Sarah will be back again next week with a very science-heavy topic that Sarah has been working on for a few weeks. If you have questions that you would like to submit, feel free to use the contact forms on both Stacy and Sarah's sites of their social media channels. Be sure to share this show with someone who you think could benefit from these tips. And of course, leaving a review on iTunes is a great way to ensure that others find out about this show. (1:00:52)

Growing and scaling your business is tough work! You have your team to manage but then you also have your family life too. Raising a family, relationship issues; it can all start to compound itself. Today’s show is all about reconnecting with yourself so that you can show up 100% in each area of your life.   Stacy Bare is a veteran of the Iraq war and is the Founder of Bare LLC, a consulting firm working to grow healthy organizations, people, and places through health and adventure. He is also the Founder of Adventure Not War, which aims to climb, ski, and adventure in places veterans have fought in.   People in all walks of life are going through some tough challenges. Leaders are having mental breaks, relationships are falling apart, and some even choose to end their life. Sometimes, leaders feel like they can’t always share what they’re going through.   When Stacy got home from Iraq, he went to graduate school and thought he was going to get a great job and live in a trendy apartment in a hip neighborhood. However, it was 2009 and he was unable to find a job. He was depressed and now realizes he was also suffering from PTSD at the time. A friend of Stacy’s got him outdoors and into rock climbing while he was still job searching, and it changed everything for him. In 2012, Stacy began to think of how he could make Adventure Not War a reality. He wanted to go back to places he’s served to take control of his narrative and to heal.   Interview Links: Adventurenotwar.com Stacy on LinkedIn Halotrust.org   Resources: Scaling Up for Business Growth Workshop: Take the first step to mastering the Rockefeller Habits by attending one of our workshops. Scaling Up Summits (Select Bill Gallagher as your coach during registration for a discount.) Bill on YouTube  

During this 19th episode of the Self Care Passport podcast, Janae Fletcher, self-care architect, quiet leader, personal and professional mentor, creator of the Self Care Passport process, and host interviews Stacy Pierce, lifestyle personal and business branding photographer based in Orlando, Florida. Stacy and Janae talk about what it takes to get out of a job that is not fulfilling and have the guts to start over as a beginner. For Stacy, the realization came with several health scares that ultimately put her on her path of a fulfilling career. She tells the story of your brand and business through images that STAND OUT without saying a word!   Show Notes: Introduction of guest Stacy Pierce, Badass Lifestyle Personal + Business Branding Photographer. Stacy´s journey from food seller to renowned photographer was not a easy switch To get where I am today, I had to have a trade-off between money and time When Stacy had a seizure, she woke up to how her life was going and the choices she was making, questioning what she was doing at sacrifice of her health. Photography is very different from what it was about ten years ago. Stacy wanted to get to know her clients so she could cater the photoshoot for them. She shoots people from where they are now to where they want to go. 3 Key Points: Knowing the things that don't fulfill you are important. For Stacy, it took a life-changing health scare to give her space to realize she wasn't doing what she loved. Stacy switches from a corporate job to owning her own photography business in pursuit of a life that fulfills her. It takes stepping away from what doesn't fulfill you to be able to have time to invest in what does. Tweetable Quotes: -       “I tell clients if you aren't willing to get uncomfortable, I can't shoot you. Because that is what this is, being uncomfortable with letting people see you, not that perfectly posed stuffy headshot with your hands on the hips. But making you laugh and giving you the freedom to get comfortable being uncomfortable.¨ –Stacy. -       “Head up, phones down. hearts open.” –Stacy. Resources Mentioned: JanaeFletcher.com  Self Care Passport – Facebook Group Stacypierce.com Arkon Mounts use code STACYPIERCE for 20% off your entire order.

The opportunity of an extended “maternity leave”, feeling guilty about your job with a young child, choosing which work events to attend, a husband running for election, the benefit of family who lives close, and making it seem effortless. Joey Bartolomeo, Executive Editor of Seventeen Magazine, shares her mom journey with Stacy Igel and Michelle Park. (Instagram: missjoey17)In this episode: When Stacy ran into Joey at a high school reunion Joey as Executive Editor of Seventeen Magazine, and having so much experience in many publications and environments, in beauty, fashion, celebrities, etc. An extended “maternity leave”  (without a job) when her son was born, then started with Seventeen Magazine when he was 6 months old — giving her 6 months with him Feeling guilty with your job and not being with your kid Joey’s husband running for NY state comptroller Why Joey doesn’t go to many events, and only goes if it makes a difference that she’s there Wondering how do moms at weekly publications do it? How having family close is a lifesaver Trying to make it seem effortless behind the scenes as a mom, never let your kid worry about it That time her mom went missing and no one noticed To share your #MOMSGOTTHIS MOMENT just call 833-844-THIS-MOM (833-844-7666) and leave a voicemail with your first name and city along with your moment.

Ep. 322: A Healthier Visit With Aunt Flo In this episode, Stacy and Sarah are getting up close and personal as they answer all your questions about menstruation! Why are conventional pads and tampons dangerous? What are the signs of Toxic Shock Syndrome? What safer period products and brands should I be using? And how the heck do I use a menstrual cup?!   Click here to listen in iTunes     If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 322: A Healthier Visit With Aunt Flo (0:00) Intro (0:40) Getting right to today's topic: menstruation! Disclaimer: If you typically listen to our podcast with your kids in the room, please note that this episode discusses female reproductive anatomy and feminine hygiene products. Today we're answering your questions about menstruation, including what products you should and shouldn't be using, the chemicals and questionable substances used in conventional products, and how it impacts female health. This topic came about back in September, when Stacy's period caught her by surprise on a trip. She was traveling without a menstrual cup (which she's used for 7+ years) and had to make the decision between pads and tampons. When Stacy switched to a cup, it reduced the length of her period, as well as the amount and intensity of cramping. Sharing her experience on social media sparked a lot of questions about the cup and safer menstruation practices, so we're here to dive into the science behind your questions! Sarah rarely uses tampons because intuitively, they always felt unsafe to her. As she dove into the research, it backed up her suspicions. But the good news is that there are so many safer options! Stacy and Sarah take a walk down memory lane, remembering the pads that were available on the market when they first started menstruating. Listeners - if you have a menstruation product and you love it, go to Stacy's Instagram and/or Sarah's Instagram posts for this podcast episode and leave a comment about what you're using and why you love it! (14:29) So what is the problem with conventional pads and tampons? It boils down to the fact that these materials aren't regulated. The companies are trying to solve the problem of "does this absorb liquid" without considering other important health factors. The vagina and vulva are mucus membranes that are highly absorbent, so there's the potential for those areas to absorb the chemicals and other known problematic materials used in conventional products. This can lead to chronic health problems like cancer. Research was almost non-existent for vaginal health until the 1990s. The earliest research was on sexually transmitted infections and how personal lubricants could affect the rate of infection transmission. These studies discovered chemicals like glycerine - which is still used in personal lubricants today - damages and irritates the vaginal barrier tissue. Funding for women's health studies is stunningly low. Thir party organizations like non profit advocacy groups have taken on the responsibility of doing this type of testing because it's incredibly important. (20:55) Female sex organs are highly absorptive Female sex organs are "self cleaning" because they need to be able to get rid of the foreign material introduced during intercourse. It's lined with mucus which provides a barrier and prevents bacteria from latching on and washes away harmful microorganisms. Like our gut, skin, and sinuses, vaginal tissues (including the external parts) are also semi-permeable. But they're much more absorptive than skin. Studies show hormones get into the blood stream very easily through the vaginal barrier. One hormone, when taken both vaginally and orally, was 10x stronger when delivered vaginally. This means you need to be mindful of everything that comes into contact with that area! For more on the regulation (or lack there of) of personal care products check out Episode 275: Cancer Risk from Personal Care Items. Beyond tampons and pads, also beware of vaginal wipes, personal lubricants, douches, vaginal perfumes - anything you're putting in contact with your lower regions. Even though the vagina is more absorptive than the intestines, there has never been a peer-reviewed study that measures the absorption of pesticides, dioxins, etc, from tampons or pads into the vagina. Crazy! Always avoid personal care items with fragrances! Fragrances are a "catch all" category for companies to put any ingredient they want without disclosing it. There are harmful fragrances that are added to tampons and pads which are known endocrine disrupters. (29:32) Chemicals in conventional tampons and pads Dioxins. Women absorb more dioxins through tampons than food in polluted areas. Furans. A chemical used to bleach tampons so they're white. Parabens. Endocrine disrupter and carcinogen. Pesticide residue. Third party testing has found at least 8 different detectable pesticide residues in one common brand of tampons. If you're spending money for grass-fed and organic foods, and clean self care products, this is something you need to be concerned about! (32:14) Toxic Shock Syndrome In the 70s and 80s there was a dramatic rise in toxic shock syndrome (TSS) when tampons became more widely used. At that time, 4 different types of synthetics were being used. After studies, 3 of those materials were removed from the market. TSS is caused by a toxin secreted by Staph. Aureus, a very common and problematic bacteria. During menses, the vagina creates a great breeding ground for Staph. Aureus and when you use a tampon, you're creating an even better environment for this bacteria to grow. TSS can be fatal. It doesn't occur frequently, but when it does, it requires medical care. Major symptoms of TSS include: Sudden high fever Dizziness when going from sitting to standing (caused by sudden low blood pressure) Lesser symptoms: Nausea Vomiting Rash resembling a sunburn, particularly on the palms of hands and soles of feet Muscle aches Confusion Headaches If you experience these symptoms, cease using a vaginal product and seek medical attention immediately. Treatment includes a high dose of antibiotics. Recent studies show that 100% cotton tampons potentially create a higher risk of TSS (versus synthetic/cotton blends tampons), though earlier studies showed they have a lower risk. So it's not cut and dry. When it comes to menstrual cups, medical grade silicone cups have a lower rate of Staph. Aureus growth. Most cups on the market these days are medical grade silicone, but it's important to check. Make sure you follow the recommended cleaning instructions when using a cup! TSS is not limited to using vaginal products. It can result from other means. About 80% of us make antibodies against Staph Aureus, so our bodies knock it out before becoming TSS. (47:12) Recommended menstrual products and brands Every woman is different so it's important to experiment and find the right fit for your cervix, comfort, and lifestyle! Organic cotton disposable pads Natracare The Honest Co Organyc Seventh Generation Reusable pads Oko Creations Glad Rags Luna Pads Saathi Pads Pink Daisy Organic cotton tampons Cora Seventh Generation Natracare Maxim Puristics Organyc Reusable Natural Sponge Tampons Jade & Pearl Poseidon Constantia Beauty Natural Intimacy The Sea Sponge Company Menstrual Cups Diva Cup Lunette Yukki Anigan Evacup Fleurcup Super Jennie Lena cup Period Panties Modibodi PantyProp Lunapantie THINX Harebrained Anigan StainFree Panties Vv SkiVvys Dear Kate (53:22) Listener Questions "How do I choose the best cup for me?" Stacy swears by this quiz: https://putacupinit.com/quiz/ Finding the right size cup for you is very important because if you're using a cup that doesn't fit you well, there's a risk of a prolapsed bladder, cervix, and/or uterus. If your cup feels weird in any way, it's the wrong size! If you find a cup doesn't work for you, your next best options are a natural sponge or an external product like reusable pads or period panties. "How long does a cup last?" For Stacy, one cup lasted 6 years. The stem broke. So it's a much more environmentally-friendly option! "I’m so intrigued but I can’t comprehend how you get it in and out, and it doesn’t spill?" Stacy says she's never had a problem with the cup spilling (except for that one time her cup fell in the toilet!) The cup is also the only product she's used that has an air tight seal so when you're swimming, it keeps everything where it should be. When inserting, you fold the edges of the cup and insert it with a twisting motion. It should naturally unfold as you're inserting. In terms of leakage, chances are incredibly slim that a cup of menstruation will spill all over you. However, if the cup overflows, a little leakage can occur. For removal, while sitting on a toilet, grab pinch the stem and squeeze the base of the cup to release the airtight seal. Then gently remove the cup. It should come out easily. Definitely practice this at home before attempting this in a public restroom. When in doubt, check out YouTube for "how to" videos. You don't have to remove the cup every time you use the bathroom. It's also more sterile! No external strings or material to absorb other body fluids. "Does it actually shorten your period?" and "Is there less blood?" Yes, it can shorten your period, and it can feel like there's less blood, but the uterine lining is still shedding the same amount. How heavy your period or how long it lasts really depends on hormones, stress, thyroid, etc. Tampons are a physical stressor so it could be changing the quality of your period. Fragrances, chemicals, and materials like plastics can also mess with period quality. "Is there a downside for the cup holding liquid inside that long?" The downside is just creating an environment for Staph. Aureus to grow, which can turn into TSS. But this is a slim chance. Companies do make wipes for cleaning your cup during the day, but Stacy believes that it's safer to just avoid removing your cup in public restrooms and therefore avoid exposing it to other potentially harmful bacteria. Stacy and Sarah recommend having two cups so you can sterilize one while using the other. Stacy sterilizes hers by running it through the dishwasher. "Cup versus soft disk?" Stacy doesn't have experience with this. And it didn't come up in Sarah's research for the show. Stacy is weary of them because they contain plastic. Do you use one? Go to Stacy's Instagram and/or Sarah's Instagram posts for this podcast episode and leave a comment about what you're using and why you love it. "Can menstrual cups be used safely with IUDs?" If your cup fits properly, it's not touching your cervix so it shouldn't be an issue (but check with your medical professional). "I have a 4th degree tear from a baby. Will a cup be comfortable?" You won't know until you try, but make sure you get a cup that fits. Stacy recommends a natural sponge or a period panty if the cup doesn't feel good. "I'm having a baby next month. What about post-partum?" Doctors recommend not inserting anything into your vagina for a period of time after giving birth due to risk of infection, so follow their advice! It's okay to use the pads they give you at the hospital after giving birth - do what you need to do! - but then find a safer pad option using the list above. Get your questions in! We want to hear from you! And there's no end to questions we can answer and topics we can address! Engage on social media! That's how we get feedback! Thank you for listening Relevant posts Aunt Flow's Gone Au Naturale: Product Reviews A Question for Women's Health: Chemicals in Feminine Hygiene Products and Personal Lubricants Chem Fatale Report: Potential Health Effects of Toxic Chemicals in Feminine Care Products Role of female intimate hygiene in vulvovaginal health: Global hygiene practices and product usage Menstrual Cup Linked to Toxic Shock Syndrome, New Study Finds

Stacy Bare's life has always been big. He's a big man with an even bigger personality. ROTC scholarship at age 17. Played rugby when he wasn’t deployed during his time with the Army. Served in the Army with tours in Sarajevo and Baghdad and civilian stints in explosive ordnance disposal in Angola and the Republic of Georgia. When Stacy returned from military service, his big life turned into a big problem — alcoholism and addiction. Stacy knew the way he was navigating life no longer worked, so he sought the camaraderie of the outdoor community. However, he found that it could just as nearly kill him, as save him. Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to the 123rd episode of Equipping You in Grace. On today's episode, Dave Jenkins talks with Stacy Reaoch about her book Wilderness Wanderings: Finding Contentment in the Desert Times of Life (Cruciform Press, 2017) What you’ll hear in this episode: Stacy’s life, marriage, ministry, and upcoming ministry projects. Where Christians should look for help during times of difficulty and suffering. How the character of God helps Christians grow. Stacy’s favorite chapters in the book. How Christians should respond when tempted to shift blame when things don’t go the way we want. How to love and minister to difficult people. How discontentment points to deeper heart issues. How Christians can fight fear with truth from the Word of God. How understanding the promises of God help Christians grow in their walk with God. About the Guest Stacy Reaoch is a pastor's wife, mother of four, author and speaker. She's passionate about studying the Bible and helping women apply Gospel truths to daily life through Bible study, discipleship and writing. She is married to her high school sweetheart, Ben. Together they serve Three Rivers Grace Church in Pittsburgh, PA. Stacy's writing has been featured on Desiring God, The Gospel Coalition and Revive Our Hearts. When Stacy is not running her children to various activities, she can be found dancing, eating chocolate, or reading. You can follow her on Twitter @stacyreaoch, Instagram @sreaoch and find more of her writing on Facebook https://www.facebook.com/sreaoch/. Subscribing, sharing, and your feedback You can subscribe to Equipping You in Grace via iTunes, Google Play, or your favorite podcast catcher. If you like what you’ve heard, please consider leaving a rating and share it with your friends (it takes only takes a second and will go a long way to helping other people find the show). You can also connect with me on Twitter at @davejjenkins, on Facebook or via email to share your feedback. Thanks for listening to this week’s episode of Equipping You in Grace!

From as early as he can remember, Stacy Bare wanted to be in the military. To him it was adventure, coolness, and selfless service, all in one. When Stacy finally got to be the soldier he always dreamed of, he went to war, and served with honor during Operation Iraqi Freedom. But when he came home, his life began to unravel. War had never left him. After battling addictions and a downward spiral that was sure to end in death, Stacy found peace in the outdoors. He became a climber and mountaineer, and is now helping other veterans find that same peace through adventure in the mountains and teaching outdoor leadership. Among other things Stacy is the Director of Sierra Club Outdoors and co-founder of Veterans Expeditions - a non-profit that seeks to enrich and heal the lives of veterans, especially those who suffer from PTSD. He is also a brand ambassador for The North Face and Keen footwear, and was named the National Geographic Adventurer of the Year in 2014. He is an incredible, motivating individual, who we are no doubt honored to have on the show! www.adventurenotwar.com | www.thenorthface.com | www.sierraclub.org | www.keenfootwear.com | www.vetexpeditions.com

Ep. 264: Coping Mentally with New Physical Limitations In this episode, Stacy and Sarah talk about Adrenal Fatigue and how to keep your spirits up when you can't seem to get ahead. Click here to listen in iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 264: Coping Mentally with New Physical Limitations Intro (0:00) News and Views (0:41) Stacy is enjoying her long weekend because this is her busy season at work and the kids just went back to school! She picked apples. See our Apple Tutorial! Paleo Principles update: Sarah is doing her final read throughs! Almost done! Sarah really enjoys reading this book. She thinks its her best one yet. Stacy has been focusing on mindset lately to look at things more positively. Question from Nancy (8:27): "My issue is I totally feel zonked out. Very little if any energy throughout the day. It's all I can do to make it through until bedtime at which time I crash and find it difficult to get up in the morning. I do realize this can at least in part be related to my elevated thyroid numbers. But I think that I have adrenal issues on top of it. I have a very stressful job (high school guidance counselor) and see very little reprieve during the day. I've worked as a school counselor for almost 20 years and I think it's caught up with me. I have gotten to the point where I have actually no (and I mean no) fight or flight response. Someone like Michael from Halloween could jump out of the bushes and try to scare me and the only response I would have would be "oh, hi!". I would have absolutely no racing heart, etc. or any of those normal fight or flight responses. This started about 8 months ago when I could feel my heart racing start to slow down or feel muffled. Now that feeling has evolved into having absolutely no flight or flight response at all.....not even when I see someone cute.....no heart flip flops. I've shared this information with my doctor and he feels some of it is related to my thyroid and some of it's related to adrenal fatigue. My doc wants to slowly regulate my thyroid medication as to move quickly will put too much strain on my adrenals. He says once we get my thyroid on track we'll work on the adrenals. But I'm not sure and it's starting to scare me and feel at some point my adrenals will just stop working all together. Not sure what to do about it as I'd like to get my adrenals back on track. Right now my doctor doesn't want me to do any strenuous exercise as he feels it would overtax my weakened adrenals. I'm an athlete who formerly ran, lifted weights, and biked throughout the week. And now I walk just to get fresh air and try to keep it moving. That's a downer for me, but it's all I can do. I also work on stress management by relaxing, meditating, listening to cool music and generally try to mentally separate from my work day when I'm not at work. I enjoyed your blog post Sarah about adrenal fatigue and feel the information helpful. Thanks so much for what you do, Sarah and Stacy. You both rock!!" See Sarah's post series on Adrenal Fatigue here. Stacy says take the saliva test if you think you have adrenal issues! When Stacy had issues, she took supplements and changed lifestyle when she had issues. Work on your sleep! See Sarah on naps. Look at your life and take out anything that's not adding value and only adding stress. Stacy had to pull back from paleo blogging when she had issues. Maybe change your job to be less stressful Nutrient dense foods and supplements as well. Anything that's a stress, you should tackle it. Stacy had to unpack boxes to reduce her stress. Missing your workouts can be a downer, but focus on the positives of what you can do! Her T3 and T4 thyroid hormones are not too bad, but her Thyroid stimulating hormone is very high. Thyroid levels have to be taken on slowly because overdosing can be life threatening. Sarah had been working on it for years now. See our show with Isabella Wentz for more There is crossover Thyroids, stress axis and sex hormones. She could have low progesterone levels too. And cortisol could be high in the morning, low in the afternoon. She has to test to know how her thyroids are working. There's so much going on with this stuff that you need a doctor that knows what to do with it. Just because your doctor is working on thyroid doesn't mean you can't do diet and lifestyle factors to improve adrenals. Going outside in the day, light therapy, amber glasses, meditation, stress reduction all good ideas Walking is great but maybe yoga or martial arts as well? Supplement with Vitamin C and Magnesium and B Vitamins to combat stress! Sarah likes Metagenics, Douglas Labs, Seeking Health, and Designs for Health brands. Get Omega-3s from seafood once a day and maybe short term fish oil supplementation. The most important tools for recovering: Patience (it takes time!) and self-care (you are important and you need to recognize and meet your needs!). Develop priorities that protect you in the future. This sucks, but you CAN recover from it! Stacy points out that there's a reason the Serenity Prayer is popular. Don't focus on what you can't change. Focus on what you can change and think about the positivity! Should isn't a positive word. Don't ever use it on yourself. Again, see Sarah's post series on Adrenal Fatigue here. Sarah doesn't know the sign of the horns, apparently. WTF. How is she going to ward off the evil eye? Swedish Death Metal: Listen to Opeth, my favorite band. Rate and review us. Goodbye! Outro (36:29)     Support us by shopping through links on our sidebars, please!

Ep. 237: Self-Love, Self-Acceptance, Self-Respect In this episode, we update you on how Stacy has been since the last episode we did on her emotional and physical recovery. Plus, we talk about the emotional journey to health and how to learn to love yourself. Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 237: Self-Love, Self-Acceptance, Self-Respect Intro (0:00) News and Views (0:40) Stacy's going to greet the audience instead of Sarah on the show from now on! Sarah did 17.1 for the Crossfit Open! And she did the prescribed weight for the first time! 17.1 was: For time: 10 dumbbell snatches, 15 burpee box jump-overs, 20 dumbbell snatches, 15 burpee box jump-overs, 30 dumbbell snatches, 15 burpee box jump-overs, 40 dumbbell snatches, 15 burpee box jump-overs, 50 dumbbell snatches, 15 burpee box jump-overs Women use 35-lb. dumbbell and 20-in. box 20 minute time cap Doing it at the prescribed weight is a big accomplishment! It's the same as the elite athletes! Sarah's girls have been asking when Sarah is going to the games. Unfortunately, she is not that kind of athlete and doesn't have the muscles of Samantha Briggs. But Sarah believes in showing that hard work and consistency leads to success and that watching her Crossfit is helping teach that to her girls. Today's topic is Self-Love, Self-Acceptance, and Self-Respect Some people who listen can't do hard workouts, and some do hard workouts to punish themselves or to fit into a box in their heads. When we started Real Everything, we wanted to also talk about important emotional topics and not just food stuff. 18 months ago Stacy hurt her back and had to prematurely end, or at least put on indefinite hiatus, her StrongWoman career. It's been a long journey for her back since then. A little while ago, we had a show (Episode 204) on how Stacy became severely depressed after her injury and went on anti-depressants to help her. This show will serve as an update to that show from 8 months ago because Stacy is in a much more stable place. There are two aspects to a health journey: figuring out what to actually do to become healthy, and discovering an awareness and respect for yourself. People have a tendency to prioritize other tasks and other people first and not themselves. Going on a health journey often means confronting this fact and increasing your own priority level. Sarah says found herself when she found her health. Stacy had reached a health peak as a competitive athlete with a healthy diet and great happiness, and then felt herself torn back down due to a back injury. Dwelling on the reasons and the causes and feeling bad about yourself won't help you get to a positive, healthy place. When Stacy's brother-in-law died in December, Stacy was able to get over her last hump because she could put in perspective how she was in a great place in her life and her back was doing really well. Acceptance of her situation and acceptance of what she can and cannot change led to Stacy embracing her own journey. You know, a secular version of the Serenity Prayer. Most importantly, she learned to accept that she had gained weight since her injury due to no longer working out and taking a SSRI that has a weight gain side effect. Stacy felt a lot of shame about it. When you were an obese person, you often have a lot of feeling that never go away. You fear going back to being an invisible fat person that people aren't nice to. When Andrew died, she stopped thinking about these shameful thoughts because she realized it didn't matter what she weighed. Stacy encourages you to be accountable to how you treat yourself. Would you tolerate it if someone else talked about you the way you talk to yourself? Are you surrounding yourself with people that will love you unconditionally? This self-love has also improved her relationship. Her husband helped her in her darkest times and encouraged her when she started seeking help. Stacy has gained weight, and no she's not ashamed, won't go on weight watchers, and won't go back to being bulimic. She's just going to continue with what she knows will get her to health. Good diet, good nutrients, good sleep and good activity. Unfortunately, walking is the best physical activity for her right now and may or may not get better than that. And that's ok! Stacy on the show lately has been aware of different points in a health journey, which is why she's lately saying things like "you might not be ready for this step just yet" or "you might want to try a phased approach". Stacy is focusing on being happy, accepting and loving herself, and enjoying her life. Sarah wishes there was a way to come to a change in perspective without personal tragedy. (Yes there is a cat in the background here. It is Sarah's and it can't be removed from the audio!) What could you do to reach this point without that? Stacy says that one of the key steps was to buy clothes in her bigger size. Often people refuse to do this either as a punishment or because it means "accepting" that you're bigger and giving up on losing the weight. Stacy determined that no matter her weight gain, she deserved to be comfortable and that it didn't mean she would never lose weight again. She's now able to accept that she is the size she is right now and that's okay! Remember: being positive leads to more positivity. If you tell yourself that you are doing great, eventually you will feel like you're doing great! Sarah has always had trouble praising herself. She likens her own self-love practice to gratitude practice. Take time out of your day to allow yourself to feel gratitude towards yourself. "I'm grateful for my commitment to exercise because now my body is stronger." Be mindful not to fall into negative self-talk because it can spiral down and be harder to break out of. This, too, is a journey. You're not going to magically start loving yourself. Think about how to make this into a practice and a process. One of the things that motivated Stacy when Andrew died was a desire to be there and emotionally strong for Matt and the kids. If she was focusing on shallow, surface level stuff about herself, they wouldn't feel like they could lean on her for the support they needed. Stacy was motivated to go on antidepressants in part because it was something she needed to do for her marriage. And sometimes you need to take time to step away. Stacy gets her nails done every 10 days or so and takes that time to not think about problems at work or issues she has with herself or her life, but takes the time to focus on herself. Take home message: Once you accept yourself as you are, it becomes easy to move forward towards being your best self. (and live your best life. Thanks Oprah!) Thank you to our fans for supporting us for nearly five years (Episode 250 on June 2nd! Five Year Anniversary on July 28th)! So awesome! We love and appreciate all of you! Outro (45:12)     Support us by shopping through links on our sidebars, please!

Ep. 236: Hemorrhoid Horror In this episode, Stacy and Sarah tackle hemorrhoids and what to do about them, much to Stacy's horror! Click the picture above to be taken to iTunes   If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 236: Hemorrhoid Horror Intro (0:00) News and Views (0:40) This week is about poop and hemorrhoids! Stacy is THRILLED! Stacy just can't help but imagine people going through... situations when they ask these kind of questions. The signs of health in your digestion is very readily identifiable in your poop, but because people don't have anyone to talk to about it, they don't have much guidance on how to read these signs. Question from Cyndi (7:11): "Since you both took charge and spoke about POOP, I figured I would ask this FUN question! What do people who have AI do with PAINFUL internal hemorrhoids? I have had them now for 3 months (I ate some Tootsie Rolls at Thanksgiving) and have tried a variety of things to help them (AIP eating, epsom salt baths, FUN suppositories, ointments, creams, meditation, exercise, kombucha & finally started taking over the counter pain meds) but it's still hanging around. It's been like that family member who comes for the holidays and NEVER leaves! My sleep has been wonky during this time and I wake up around 4:30 am to have a BM with URGENCY & wicked pain! I saw a Gastro PA this week and they gave me Metamucil powder to use 2x a day and suppositories 2x a day (which I think makes it worse but why listen to me???). PA said "since they are internal, you may need to think about surgery." Sooooooo, what am I missing? Do I need to give myself more time to heal since I have always been super sensitive to anything related to my GUT and BUTT? I am seeing a Functional Med. Dr. Feb 2 and will bring this up with him as well, Thank you for your help and guidance!" Metamucil is Psyllium husk. It is a soluble fiber that is used to treat constipation. Some people are sensitive to it, see Sarah's post. When Stacy's kids get constipation, she increases fruits and vegetable and water in their diets. Fiber is key for regularity! She also says to eat predigested foods: cooked veggies, long braises, etc. When doctors recommend thing you don't usually eat, ask why they are recommending it. For example, she asks if apple juice and broth can be used in place of Pedialyte. What are hemmorhoids? An swollen or inflamed vein in the rectum or anus. Internal ones are much more of an issue because they are irritated more frequently and are harder to reach with pain relief creams and such. The cause is unknown, but is assumed to be a combination of constipation, poor vascular health, and inflammation. They are not life threatening and don't usually require surgery because they will go away after a few weeks. Usual recommendation is avoiding constipation with fiber, water, and stool softeners. Sarah loves Omega-3 fats, antioxidants, and Coenzyme Q10. Vegetables are the perfect food to fight this! Soluble fiber bulks stool and slows down digestion. Insoluble fiber speeds it up. So hemorroids probably need more insoluble fiber like leafy greens. But a balance of both is important. Also, a Squatty Potty or other stool stool would also help. Sitting at 90 degrees makes you "poop around a corner" while the squatting position unkinks the colon. See Sarah's review. For the pain and swelling, use witch hazel wipes. And if you have to have surgery, so be it. At least you solved your issue! Prunes and prune juices because of the polyols. They draw water into the colon, similar to magnesium supplements. Because people tend to be deficient in magnesium anyway, Sarah recommends magnesium supplements instead. Metamucil and psyllium husk may increase blockages, or exacerbate cancer. But, occasional use probably isn't an issue. Metamucil probably has a lot of extra junk in it as well. What about enemas? Sarah DOES NOT believe that there is anything but trouble in coffee enemas! See her post and just drink the coffee A regular Fleet enema is not an issue because it doesn't go too far up to affect gut bio diversity, but should be a regular thing you do. If you're using an enema once a week, seek further medical attention! Do not do an enema to "keep your belly flat". Come on! Glycerine suppositories are also ok once in a while. These are for people who want to avoid major constipation because constipation can be a SERIOUS issue! Pooping should be easy and enjoyable! If it's not, look for the culprit. Usually it's lack of fiber, nutrient deficiency, gut dysbiosis, lack of sleep, or hormone imbalance. You can work on all of these. If sleep is your issue, we recommend Go to Bed Stacy made it through a butt show! Wicked, you guys. Straight out of Mass! Be wicked smaht! Remember: we aren't doctors! If you have better advice, post it in the comments! Thank you for listening! Outro (36:52)     Support us by shopping through links on our sidebars, please!

Ep. 224: Kids' Sleep Health   In this episode, we discuss kids' sleep habits. Stacy and Sarah talk about their own experiences, what kids actually require and how to address sleep issues. Click the picture above to be taken to iTunes If you enjoy the show, please review it in iTunes! The Paleo View (TPV), Episode 224: Kids' Sleep Health Intro (0:00) News and Views (0:40) This is another unfortunate lost episode re-recorded! Tada! We're hoping it's just as good as the lost episode! We don't do a ton of children's health topic, but here's one just for you parents! There's a ton of competing advice on parenting and it's hard to wade through it all. The Louis CK clip is here from Chewed Up in 2008. "If you're skinny, I go to jail! Do you understand?!" Sarah had two different kids requiring two different approaches. Parenting is like that: you need to come up with strategies to fit your own situation. School starts pretty late for Stacy, meaning Cole will sometimes sleep until 8:30 while Sarah's school starts early, requiring earlier bedtimes. Preteens are hard! They start to roll their eyes at everything. Sometimes you can be a great parent who handles situations perfectly. Sometimes you're Yelly McYellsalot. The most important thing about parenting is trying hard to do right. Let go of your guilt! You are a success as a parent if your children can afford their own therapy when they grow up." -Sarah's Mother-in-Law Again: we are not health or mental health professionals and our advice is in no way professional advice. We're just telling you our experiences and the experiences we have hear about. Chrissy Says: "Hello and I am so glad that this forum exists where I can put this question! Thank you for doing the work that you do and sharing your knowledge! My question concerns my daughter who is 8 years old. She has just undergone a sleep study because this summer I noticed she was sleeping 14 hours each night and still feeling tired during the day. Her attention and resilience to stress can vary, but this is like most kids. Her orthodontist and pediatrician have all commented on her large tonsils. We haven't reviewed the sleep study with the doctor yet, but I am concerned if they recommend a tonsillectomy for her. Her oxygen saturation was 92 at the lowest during the night, she does snore and if it could help her function, have more energy and focus than I am all for the surgery. However, I am worried about any repercussion to her thyroid because I have hashimotos and thyroid AI and dysfunction run in both my family and my husbands. I am careful about her diet and other exposures because of this and my next step will be to get her thyroid tested as well, but the pediatrician didn't see this as a potential issue because she is growing fine. My question is if there is any basis for concern regarding the tonsillectomy and its negative affect on her thyroid and if there is any knowledge you can share that might help guide this decision. Thank you for considering this question!" There is aparently one study from the 60s in Italian with no accessibility and no follow up or references back that implies a slight increase in thyroid issues after tonsillectomy, but it doesn't seem like that was definitive or held up. Probably a small group observation only. There is a connection between swollen tonsils and Grave's Disease (overactive thyroid), but there's no reason to think that the removal of the tonsils causes thyroid issues at all. With a history of autoimmune issues, getting a thyroid panel before surgery makes sense if you have the time (i.e. if there's not a serious emergency requiring you take action immediately). Always go with the "Save my kid's life" choice; that makes you a good parent! Sarah's daughter had obstructive sleep apnea and had three sleep studies when a toddler. She desaturated to 70% O2. Super low! But because it was only a short time and recovered quickly, was not considered a big issue at the time. He apnea was caused by a physical issue: a curl in her epiglottis (the part of your throat that closes during swallowing to prevent food from going to your lungs) plus acid reflux from gluten and dairy. Listen to the doctor's recommendation! By the way, obstructive tonsils is a very common reason for childhood sleep apnea. What do tonsils do? They sample foods to prepare the body for immune reactions. Studies show that up t0 50% of kids awaiting tonsillectomies have their tonsils shrink back down after a dairy free diet. Maybe the other 50% just haven't found what their food trigger is. We have to find a balance between seeking to find out the best natural solutions for your body and using the advice of medical doctors to prevent bigger health crises. Stacy had her gallbladder removed. While she wishes she had known what she knows not about her issue growing up, she still doesn't regret her gall bladder surgery because it was at the time a serious issue! Obstructive sleep apnea increases chances of autoimmune disease by 50% in adults. Getting good sleep is very important! The health detriments of not enough sleep get scary very fast! Jenny Says: "Bedtime is like World War 3 over here. What tips do you have for helping children get to bed, stay in bed and fall asleep? Also want is the optimal hours of sleep kids should be getting?" The list of sleep requirements: Newborns (0-3 months): 14-17 hours of sleep Infants (4-11 months): 12-15 hours Toddlers (1-2 years): 11-14 hours Preschoolers (3-5 years): 10-13 hours School Age (6-13): 9-11 hours Teenagers (14-17): 8-10 hours Adults (18-64): 7-9 hours Seniors (65+): 7-8 hours Stacy reflects that often she finds that he lazy parenting instincts ended up being the right choice. When Cole was a toddler, about 2, he was nursing to sleep every night in her bed. When Stacy was pregnant with Finn, she couldn't stand this lack of personal space anymore, so decided to transition him away from this habit. We set up a bedtime routine with Cole at that moment and continued it with other boys. Wesley slept through the night at only a few weeks old, which Stacy attributes to paleo. Routine and consistency is very important in all aspects of parenthood. Even adults have bedtime routines (like watching TV or reading or wearing special glasses). Teaching your kids to expect this routine will help them get to sleep. Books, teeth and bed is our routine these days. Cole and Finn both read to themselves for a little while before bed. The key for us is to check in the morning to see if lack of sleep has turned them into jerks. Stacy also prepares them for special "stay-up" nights with earlier bedtimes and naps. You will inadvertently set up expectations for them. Be aware of this and think if you'll want to continue this routine in a year or five years. Because they grow up! Sarah was forced to implement a lot of techniques because her daughter had sensory processing disorder that made it difficult for her to wind down for sleep. She got overwhelmed by too much input. Sarah used Happiest Baby on the Block's Five S's: Swaddle, Sideways, Shaking, Sucking, and Shushing Sarah rocked her baby for 45 minutes for 20 minutes of sleep, so took to wearing the baby to get her to sleep. Sarah took to turning off all the lights in the house after dinner to try to get her body to accept night time. An elaborate sequence was able to be simplified as the got older. Our shower podcast can be found here. Sarah never has late nights because she's found her kids can't sleep any later than they do. She focuses on consistency and makes up sleep debt by earlier bedtimes. If you miss the window when they are tired and calm, actually going to bed will be harder. Sarah has found that sugar too late is a problem for sleep, but carbs with dinner is great for sleep. Blackout curtains, red nightlight, and white noise machines also help. Check out Go To Sleep by Sarah for more details Make sure there is a positive association with bedtime so they don't fight it. Sarah makes sure that bedtime is a time for one on one time. Bedtime is also non-negotiable. The time is the time. It is not your responsibility to make your child into a certain person, they already are the person they are. Your job is to help them be their best self. Explain to your kids why things are the way they are. It empowers them. Stacy used the Usbourne's See Inside Your Body book to explain why the body is how it is and what they can to to be healthy as early as 2 years old. Take time to work towards your sleep goals with your kids because they have a hard time changing on the spot. You can preorder Paleo Principles RIGHT NOW! You can find out more here. Stacy says, "GO SHOP ON AMAZON!" Reminder: We're not making more items that say "Healthy Inside and Out" other than the mugs. And Stacy and family are going to the west coast! If you have recommendations, email us! Especially nature and family friendly stuff. Outro (57:38)     Support us by shopping through links on our sidebars, please!

Meet Stacy Tuschl, When Stacy launched her performing arts business in 2002 from her parents’ backyard, Stacy was a wide-eyed 18-year-old. By the time she was a junior at the University of Wisconsin-Milwaukee, her small, backyard business had turned her life upside down. She incorporated, rented space, and threw herself into her entrepreneurial dream.  Over the next 10 years, Stacy expanded into a custom-built facility, added a second location, and grew the business into seven figures. Stacy has shared her passion for dance with others since she was a teenager. However, when people started approaching her for business advice, Stacy found a new passion: guiding women entrepreneurs to greater business success. As a successful entrepreneur, Stacy knows what it’s like to toss and turn at night over an expense, to wonder if you’ll ever find the right person to hire, and to look in the mirror and ask, “Is this business even worth saving?” Her hands-on experience and realistic approach make her a true partner on the road to achieving your entrepreneurial dreams. Through proven strategies, Stacy helps clients assess the health and viability of their businesses, establish profitable financial practices, update marketing strategies, build a loyal customer base, hire and manage employees, develop effective communication systems, and prioritize goals.   Want to learn more about Stacy? http://stacytuschl.com  https://www.facebook.com/stacytuschl Join her Level Up Facebook community facebook.com/groups/stacytuschllevelup/ For more episodes go to http://thrivingbeyondpodcast.com          

Welcome to Strong Woman Radio, a sanctuary free of testosterone (except for a few special guests), where ladies who like to lift heavy things can chitchat about the struggles and success that comes with being a woman in a male dominated sport. We welcome listeners of all sports, be it strongman, Crossfit, olympic lifting or more; but be warned we don't like running very much unless we are carrying or dragging something heavy while we do it. DON'T FORGET TO download, subscribe to and listen to the previous episodes! And as you get familiar with the show, leave those reviews and ratings in iTunes, and send us your questions and comments via the comment form, which can be found here.  Enjoy the show and lift on ladies! Episode 52, Vivian's USS Nationals RecapIntro (0:00) Latest & Greatest (1:16)Vivian survived her whole trip traveling from home to Louisville and back all by herself with no backup at all! When Stacy competes, she brings a giant entourage of support, so going alone seems so daunting Vivian was staying at the same hotel as the people attending the Muhammed Ali funeral, too! Vivian's friend Glenda was selling Lularoe at the show as well. The hardest part for Stacy was that there was no feed on Instagram or Facebook so no one could follow along! Vivian did exactly what she planned on doing in each event. She finished second in the show! The winner was much, much bigger than Vivian, but that's how super heavyweight (200+) goes. Most women in the class are going to be taller and weigh more than Vivian. See the comparison here. Samantha Coleman, the winner, is a world record holding powerlifter. She's new to Strongman, so we look forward to seeing her at Worlds! Vivian feels so much less stress now that she's no longer defending champion. The hardest event for her was the fingal fingers, which she was unable to train on. Overall, the event was a lot of "cardio" because of all the reps and all the moving events. Huge event! 314 people competed overall! Vivian was only 3 points from first, and now feels like last year wasn't a fluke. Unfortunately, Sarah from Primal Bites was injured and couldn't make it to the show. Stacy finally got her MRI and so hopefully is closer to recovery! Kalle Beck's seminar was last week as well. The Rock, Dwayne Johnson eat 2.3 pounds of cod per day, according to his diet report. Or 821 pounds per year. Vivian is now deciding if she should cut 20 pounds to get under the heavyweight limit for her next show. Jen Sinkler is coming to the east coast! Stacy and Viv are planning on stalking her. See her on Snapchat! Go see Vivian at LoCo Crossfit on July 2 for a Strongman seminar as well! Stacy and Viv are looking into how to get rid of clothes they no longer use, especially their Lularoe and workout clothes. Wesley wants to create his own version of Batdad. Coming soon because we can't figure it our yet! Not to sound like a douche, but Stacy is good at almost everything. But she'll throw a temper tantrum if she finds something she's not good at. Ricky Bobby: If you're not first, you're last! Miss Congeniality playing the cups Outro (36:01)

Ep. 200, How Far We've Come in 200 Episodes!On this episode of The Paleo View, we celebrate reaching the 200 episode milestone! Throughout these past 200 weeks, nearly 4 years, a lot has change both in ourselves and in the world of paleo and in the greater world around us! Join us as we look back, look in, and look forward.  If you enjoy the show, please review it in iTunes!The Paleo View (TPV), Episode 200: How Far We've Come!Intro (0:00) News and Views (1:18)EPISODE 200! Almost four years! Let's celebrate! And we still haven't talked about everything! Let the show continue! We've seen so much change in this movement, not just over our four years, but in the 15ish years since the Paleo Diet was first published. And when you think about the first iteration of this diet compared to what it looks like now, the progress is just amazing! Stacy has been paleo for just over 6 years, and Sarah is approaching 5 years on paleo Stacy did a paleo timeline post that she often looks at to remind herself of her evolution. Sarah has come so far in her paleo journey!The things that made Sarah's life hard pre-paleo transcended food: depression, Irritable Bowel Syndrome, tantruming child, a child with obstructive sleep apnea, joint pain. Now, she's able to sit in her daughters' dance recital without getting tired or pain. Paleo has given her sufficient sleep, and strength and healthy kids and is able to live in the moment. Before Paleo, Sarah was barely surviving motherhood. Her original goal was to clear up some skin issues, but it's given her so much more! Stacy's life has improved so much thanks to paleo, too!Stacy's goal was only to have enough energy to play with her kids. A doctor told her she'd be less likely to die at an early at an early age if she lost 20% of her 300+ pound body weight She's been to the pool everyday this week with the boys. Recently she saw an overweight woman in regular clothes trying to play with her kids on the sidelines and thought that it could have been her. Meanwhile, she's playing with the kids in the pool and doing laps. Paleo has been transformative! When she describes why she's paleo nowadays, she doesn't immediately jump to food and weight loss, but talks about health benefits. Like Cole being off his inhaler, and Stacy being much healthier now. Sarah is happy that she is health enough to not be bypassed for exercise activities.Sarah is happy to have flexed with Jen Sinkler and felt a part of the healthy group. No one is old! Being in your 30s is not old!Why is it that only old people swim laps at the pool? Stacy was declared by Cole, age 10, as "not that old" and that old age now starts at 60 for him. Sarah's daughter is 6 and believes that Sarah is 78 years old. Meanwhile, Stacy is getting treated as her own father's wife. (This is because she is the trophy wife, I swear) The Paleo movement has changed and grown so much!At Paleo Fx, people were quoting a population of 10-15 million people consider themselves paleo. Paleo started with The Paleo Diet by Loren Cordain in 2001. When Stacy first checked it out at the library in 2010, it still had the publisher mandated recommendations of Diet Coke and canola oil, which were rectified in the 2010 revised edition. Stacy started paleo even before the second big paleo book, The Paleo Diet Solution by Robb Wolf, was released. Stacy read a lot of Paleo Hacks (Often a wretched hive of scum and villainy. You must be careful there!) back in the day. She remembers being terrified by a post that was decrying that some "New World" foods like nightshades were being called Paleo. This scared the crap out of her! At the time, she declared that she could NEVER give up nightshades! She found comfort in Elana's Pantry and Spunky Coconut making recipes that could be adapted to paleo Paleo Parents came about during a time when all the bloggers were just fumbling in the dark because there were no resources Sarah came in before It Starts With Food, but when Whole30 was still a powerful force. Paleo back then was very much low carb, no potato, low fat. Over the years, Paleo has acquired a lot of new researchers and voices in the movement like Mat Lalonde, Alessio Fassano, and Stephen Guyenet (who is my boy). We're moving from broad brush strokes, to more fine tuning into what an ideal diet might be. Healthy diets now seem to be rich in healthy fats and are micronutrient sufficient. The starting point is still cutting out the bad stuff, first, but then there are lots of variation. People are coming to their own conclusions based off of numerous sourcesPotatoes were beginning to be accepted by many bloggers, but the big turning point was being accepted by Whole 30. There's no central leadership in paleo to make declarations, Whole 30 was, for a long time, the people that made these decisions for a lot of people. These days, sometimes it trickles through, like with green beans. Dairy products are definitely controversial for many people. There's a movement to include A2 Beta Casein milks like camel milk. Different thought leaders have different thoughts on paleo approaches, which become the focal points for big rethinking. The Paleo community isn't about what's right and wrong, paleo and not paleo, but what will work for you. Paleo is founded in our scientific understanding of what works for humans, as well as what genetic variation will make individual bodies work best, which empowers people to make decisions for themselves to create a healthy sustainable lifestyle Episode 200 is done, what will we do for our 4 year aniversary?Our Fourth Anniversary show will be on August 12th, 2016 Sarah and Stacy get schmoopy! Thank you for listening! Outro (39:03) Support us by shopping through links on our sidebars, please!

This week on wheelz-up radio, join host Chris Barnes, Mike Carr and The "Wagon Boyz" Lew & Bob as they talk the latest news and notes from the world of drag racing. This week the gang will talk to East Coast Pro Comp Association Standout Stacy Mcglory & Follow-Up with the Drag Race for a Cure group as they make one final push for their event coming up at Orlando Speedworld on March 26th. The first guest coming up on Wednesday's show is East Coast Pro Comp Association Standout Stacy Mcglory. Stacy is a 23 year old Alcohol Funny Car drag racer for the Champney Card race team. Recently, she finished 5th in the East Coast Pro Comp series. Stacy, has grown-up around Drag Racing all her life and started out in Junior Dragster at the age of 11 before making the jump to an Injected Alcohol Burning Funny Car at age 22. When Stacy is not running the 6.20 index at New England Dragway she is a Mechanical Engineer in North Haven, Ct after graduating from Tufts University with a degree in Engineering. Stacy also is a part of the Girl Scouts STEM Program which encourages more young girls to get involved with careers in math and science. Next up, we turn our attention to our friends over at the Drag Race for a Cure Program as they are gearing up for their second annual "Drag Race for a Cure" event at Orlando Speedworld which is to benefit Cystic Fibroses. David & Ryan will be back on to talk about any new additions to the race that is coming up on March 26th. They will also be talking about a special "Match Race" that will take place between Ryan and his 2001 S&W Doug Herbert Sponsored Top Dragster and David's 1973 NOS Fed Duster. It should be an interesting race between the two but, all for a great cause.   Wheelz-Up Radio lights the pipes beginning at 7:30pm on Wednesday Night. 

Intro (0:00) News and Views (0:56)After 5 days of being stuck at home from Winter Storm Jonas, Stacy thoroughly enjoyed her first trip out and a visit to a coffee shop! In Stacy's area they got 30+ inches of snowThey had electricity the whole time and had a lot of fun because they were prepared They also made a lot of recipes for the blog and played a lot of board games The kids even went out in the hot tub during the thick of the blizzard Sarah received a little bit of snow and her kids went crazy for what they called "snow day" The issues the snow is causing in Stacy's area Stacy's handstand challenge her and Finn are doing together Sarah prepping for the CrossFit open, and her wall ball challenge Sarah's excitement for finally being able to talk the CrossFit lingo, and Stacy has inspired her to start a handstand challenge as well Why Stacy chose a handstand challengeIf you have been following along on Instagram and want more information, tune in to Stacy's Strong Woman Radio's co-host, Vivian's periscope where they share more on these challenges Stacy is so excited about all the recipes they will be sharing from their stretch of time home during the winter storm Be sure you are signed up for Sarah's and Stacy's newsletters so that you don't miss these special recipes, events, etc. If you are in Austin or Houston, reminder that Sarah is in town the weekend this show airs - get all the event details HERE Science with Sarah (22:44)It is the season where people who went Paleo as a New Years resolution are starting to feel really good and want to keep going That three to four week marker with the implementation of a Paleo lifestyle is when the magic starts to happen and you can't imagine ever doing anything else Stacy and Sarah thought it would be great for this week's episode to focus on how we talk about Paleo - this is perfect for those who are new to the community and new to the excitement that comes with this transformation When Sarah was new to Paleo and seeing such amazing results she wanted to share the information with others, and she did with every random stranger she would encounter, which turned out to not be an appropriate channel for her enthusiasm, which is why she started a blog Starting a blog isn't necessarily an appropriate avenue for how to handle that enthusiasm for everyone, so understanding how to talk about your diet and lifestyle with others is a valuable understanding to have Stacy wants to make it very clear that she is not judging anyone, nor telling others what they should or should not eat - Stacy and Sarah discuss foods that are "Paleo approved" versus foods that are "treats" that are good for mental or social stability Stacy's feelings towards the question - is that Paleo? Sarah's thoughts on the 'what did cavemen' do argument Alcohol while on a Paleo dietThe current consensus within the Paleo community is that occasional to moderate consumption of non-gluten containing alcohol is ok We have to figure out how to implement Paleo and define the template within modern society and within the context of contemporary science There are certain 'is it Paleo' questions that have maybe answers to them - there is no yes and no answer to these questions In Sarah's opinion the 'is it Paleo' question is not the best question to ask, that we should instead make our decisions based on the answer to 'is this health promoting?' Within this framework there is a lot of room for individual experimentation and figuring out what works for us as individuals Questions & Answers (35:02)Pam - how to handle someone who tells me that following a diet free of gluten is lacking in nutrients and will eventually lead to health problems?When Stacy encounters someone with these beliefs, she reminds herself that these are the kind of people who are not interested in hearing about her lifestyle and to just move on Is someone asking a question because they are genuinely trying to understand your choices, or is someone simply feeling defensive about their food choices Food choices are really personal and sometimes people feel defensive about them Sarah's post on 'Gluten-Free Diets Can Be Healthy for Kids' - this post has great information on nutrients as it relates to a gluten-free diet When Sarah views an occasion as an opportunity to educate and when she doesn't If someone is just trolling and you engage them in a conversation that will not go anywhere, you will just create stress for yourself Karen (46:27) how to handle a spouse who is not in support of your Paleo lifestyle?Check out these two posts on Paleo Parents:How to keep your Paleo family out of the poor house Your Non-Cooperative Spouse (for your husband to read) What happened with Matt and Stacy since she went Paleo before her husband and kids did Real Life Paleo and Paleo to Go both have helpful tools to navigate eating out Paleo Stacy shared details on what she eats when she goes out and how she orders her food to ensure she doesn't get served a food that she doesn't tolerate Stacy has found that if she asks the waiter for a recommendation based on her limitations, that by far people are helpful and want to make sure she can have a meal she can fully enjoy How Sarah and her family handled their transition since Sarah started before her husband and kids did as wellSarah found that it was important to show her husband that food on Paleo was still delicious Focus on the positives and frame your conversations accordingly - don't focus on what you don't eat The importance of support in a relationship Jackie (55:45) why do friends encourage cheating and not take people's personal choices seriously?Stacy thinks that either a) they are not thinking or b) they feel better if they have someone to indulge with Stacy has had to ask people (her father and co-workers in particular) are you really encouraging me to do something that does not support my health?"Please don't tell me that just this bite is ok" Stacy tries to just be encouraging back at people, and makes it clear that they can still enjoy X even if she is making the choice to not have something One of Sarah's phrases is "no judgement" because people often feel the need to justify their choices when with her Sarah feels that it is not her business what someone else chooses to eat Stacy and Sarah's thoughts on the enablers in your life Think about what kind of relationships you have in your life and the roles that they play to support your goals, happiness, etc. Sue (1:07:29) - I find myself judging other's choices, and know that this is a bad habit. How can I fix this?It is important to keep the mindset of no judgement and to be able to recognize when it is appropriate to share your opinions and beliefs with others Work on reframing your brain, it will help you pull back on being judgmental  How Stacy handles expressing a concern regarding someone's health and their choices People will not be motivated to make changes unless they are ready to do so, and the same applies to the readiness and willingness to accept criticism/feedback towards their food choices You cannot impose your will on someone else Be a role model through your actions and when someone is ready, than you can be a source of support and information Thanks all for listening! We will be back again next week with another show! Outro (1:19:45)

Intro (0:00) News and Views (0:56)When Stacy reached out to Sarah to confirm the recording time there was a bit of a funny mix up over the topic We have a lot of questions on constipation and it is an important topic to talk about because it is a common side effect of a lot of conditions, and people commonly experience it when transitioning their diet, but paleo may not correct the problem either Constipation is a relatively common thing to suffer from, yet experiencing daily healthy bowel movements is an important thing But a bit on life before we get to the topic Sarah turned in a book this last week And Stacy celebrated a birthday, but she can't talk about general life updates knowing that a poop discussion is about to happen as discussing bodily functions makes her very uncomfortable Science with Sarah (9:00)This week Sarah wanted to discuss transit time and what all impacts that What happens when you complete a transit test at a doctor's office A good speed for food to move through the digestive track is between 18 and 24 hours, and if digestion takes longer than that it points to some deficiencies with digestion Things that impact speed are a variety of hormones, neurotransmitters, the type of gut bacteria that is present, and the muscle contractions Hormones are very sensitive to the foods we eat Stool is made up of 80% bacteria so if you have too much bacteria or they are in the wrong part of your digestive track you are either building that bulk too soon up the gastro track or you are building up that bulk in an exaggerated way Bacteria is also very sensitive to the things we eat Fiber is a regulator itself because what it does to hormones, the bacteria, and the gastro track Having sufficient fiber of both soluble and insoluble is very important It is also important to have proper fluid intake Mineral sufficiency is also important as it supports the muscle contractions Stress has a direct effect on bowel health, as does having an active lifestyle and quality and quantity of sleep There are a bunch of other things that feed into digestion regulation as well, like the health of the digestive track organs and how you are chewing your food For people who are battling constipation it is key to think about how you are taking care of your gut bacteria, looking into possibly testing your neurotransmitters, and finally looking at a number of other medical conditions that all impact transit time - like autoimmune conditions It could be something as simple as drinking more water, consuming more fiber, or increasing a micronutrient that you are lacking in But it could also be a lot more complicated and constipation should always be discussed with a medical professional You could also try things like the Squatty Potty or the Step and Go When constipation is caused by something outside of the digestive track it allows for a dysfunctional micro biome to develop, creating a stagnant environment The definition of constipation is a bowel movement every 48 hours if the bowel movement is not a good form on the bristol stool scale, if at 48 hours the form of the stool is still good than that would be defined as normal and not constipation. However, if the form is not good and did not pass with ease than that would be constipation If it is every 72 hours than no matter what the form looks like it is constipation Stool should be a type four on the bristol stool scale Stacy and Sarah briefly discussed etiquette when it comes to stool analysis A bit on laxatives What Stacy defines as a normal stool There are multiple forms of constipation Just because something is common doesn't mean it is normal Questions & Answers (42:40)Philippa - just started the autoimmune protocol, and experiencing improvements in symptoms, but bowel movements have gone from daily to two to three times a week, why?Stacy recommends, if possible, to be mobile in some capacity to help balance hormones and get things moving Hydration is very helpful to Stacy, especially through bone broth Vegetables are also very helpful for Stacy Smoothies might be a great way to get in extra liquid and fiber Sarah shared on some supplements that are AIP friendly and can help with constipation, but to explore these under medical supervision Adding in a little bit of starchy vegetables can also help Also look at stress and sleep Maiysa - what food would be good to add back in to help relieve constipation?Stacy finds fiber to be incredibly important to her healthy bowel movement equation Listen back to the veggie show for some ideas on how Stacy and Sarah consume vegetables Soluble fiber adds bulk to stool which can make it easier to pass, so Sarah recommends looking for paleo sources of starchy foods Final Thoughts (58:03)Both Stacy and Sarah see a great benefit from elevating their feet on a stool A bit on enigmas - look to this show for more on coffee enigmas Truly evaluating what you are eating and how foods may be impacting your bowel health A breastfeeding show is in the future Thanks everyone for listening, we will be back next week! Outro (1:12:26)