Category Archives: Real Foods

806: Guest Host Cassie Bjork Interviews Michelle Tam From ‘Nom Nom Paleo’

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Registered, Licensed Dietitian, health coach, blogger and podcaster Cassie Bjork is our special guest host interviewing Paleo blogger and author Michelle Tam in Episode 806 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

Today we’ve got a guest host that may be familiar to fans of Jimmy Moore’s podcast. She is Cassie Bjork from “Dietitian Cassie” and serves as Jimmy’s co-host on his Friday podcast “Low-Carb Conversations With Jimmy Moore & Friends.” She is incredibly passionate about exposing people to healthy nutrition with real food. Through her work as Dietitian Cassie, she focuses on debunking rumors, diet myths and fads while teaching clients how to eat healthy by breaking down research-based material into practical forms that can be implemented into any lifestyle. Cassie is an ardent believer in using real food for optimal health and performance and strives to live a balanced lifestyle while helping others do the same.

Cassie invited on Paleo blogger and New York Times bestselling author of Nom Nom Paleo: Food for Humans Michelle Tam from “Nom Nom Paleo.” In partnership with her husband, Henry Fong, Michelle developed the top-selling Nom Nom Paleo iPad app as well as their new book. When she’s not cooking or writing, Michelle can be found working graveyard shifts as a hospital pharmacist, chasing her two young sons around the house, or passed out cold (yes, she’s got quite the quirky sense of humor, but that’s why we love her!).

Listen in as Cassie and Michelle discuss how she balances the many important roles in her life, how she prioritizes each of those duties to stay sane through the busyness, what she feeds her kids in their school lunches, how she transitioned her kids to embrace and love the Paleo diet, the importance of being realistic and listening to your body, the critical impact of exercise on health, not falling for “Paleo Perfectionism,” her recommendations for stress management to prevent stress eating, and how the idea of treats fits into a Paleo template. And don’t miss hearing Michelle shares her kitchen staples and what she does when she doesn’t have a lot of time to cook. This is a fun episode with two amazingly spectacular leaders in the Paleo/real food community.

Get Michelle Tam’s new book Nom Nom Paleo:

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

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INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

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LINKS MENTIONED IN EPISODE 806
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- “Dietitian Cassie” website
- “Low-Carb Conversations” podcast
- Cassie on Facebook
- Cassie on Twitter
- Cassie on Instagram
- Cassie on Pinterest
- Michelle Tam at “Nom Nom Paleo”
- Nom Nom Paleo: Food for Humans
- Nom Nom Paleo iPad app
- Michelle on Facebook
- Michelle on Twitter
- Michelle on Instagram
- Michelle on Pinterest
- Michelle’s “Surviving The Night Shift”
- Michelle’s “Packing Paleo School Lunches”
- Michelle’s “Egg-stravaganza!”

803: Guest Hosts Sarah Ballantyne and Stacy Toth Offer Up ‘The Paleo Approach’

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Former research scientist, blogger, podcaster, and author Dr. Sarah Ballantyne, PhD and blogger, podcaster, and author Stacy Toth are our special guest co-hosts in Episode 803 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve got an outstanding pair of guest hosts who know their way around a health podcast as the co-hosts of their very own successful iTunes health podcast called “The Paleo View.” They are Dr. Sarah Ballantyne from “The Paleo Mom” blog and Stacy Toth from “Paleo Parents” and they are both self-professed nutrient-seekers. These two lovely ladies share their inspirational stories, both of them losing and maintaining over 100-pound weight loss, battling with autoimmune diseases, and arriving at the realization that the key to their health was a focus on eating the most nutrient-dense foods possible.

Listen in as Sarah and Stacy discuss the extensive research Sarah did for her brand new Victory Belt Publishing book The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body that helped her realize the key role that nutrient-deficiency plays in all chronic disease, what micronutrients are most deficient in theAmerican diet, how a standard Paleo, low-carb, or primal diet might be deficient in these key nutrients, especially vitamin A, vitamin D, vitamin K2, vitamin E, zinc, magnesium and folate, and why it’s better to seek whole food sources of nutrients instead of supplements. You won’t want to miss what Sarah and Stacy have to share to help you become a nutrient-seeker, too.

  • 0:00 – Welcome to Livin’ La Vida Low Carb with your guest hosts Stacy and Sarah!
    • This is Stacy and Sarah’s second time guest hosting on The Livin’ La Vida Low-Carb Show podcast – check out the first episode here
    • More on Stacy
      • Lost over 100 pounds, and has maintained that weight-loss through diet and lifestyle
      • In the last year she has developed a passion for lifting heavy things and most recently won her first ever competition, a Strongman Competition
      • She has three boys and a wonderful stay-at-home husband to help her keep everything a float
      • Everyone in the family eats a paleo diet
      • Matt and Stacy are authors of Eat Like a Dinosaur, Beyond Bacon, the e-book 3 Phase Paleo, and the upcoming Real Life Paleo
    • More on Sarah
      • She has a PhD in Medical Biophysics and use to do medical research before becoming a stay-at-home mom
      • Her decision to become a stay-at-home mom was largely influenced by her health, as she was struggling with obesity
      • She has also lost and maintained and an over 100 pound weight-loss
      • Previously, Sarah also was struggling with a number of autoimmune diseases, which led her to the paleo diet and to start blogging
      • Her first book The Paleo Approach was released in January – it is a science and guidebook that explains the principles of a paleo diet and the extra mile that someone with an immune or autoimmune issue needs to go to regulate their immune system with diet
      • The companion cookbook, The Paleo Approach Cookbook, will be released in August
      • Stacy notes that Sarah is also a Canadian
  • 4:33 – Stacy and Sarah’s Stance on Paleo
    • Both Stacy and Sarah define themselves as nutrient seekers, which is how they define what they are interested in consuming without putting a specific label on it
    • Overtime both of their diets have evolved into this model, and they have each gained an interest in consuming the foods that are the most nutrient dense in an enjoyable way
    • 3 Phase Paleo was the first of the Paleo Parent books where they talked about their three phase approach to not only removing certain foods, but on replacing the foods you are removing with nutrient dense ones instead
    • The Paleo Approach is another excellent resource that focuses on the ‘adding in’ and how beneficial this approach is to your health and wellbeing
    • Stacy reflected on how her diet and lifestyle evolved over time, and what happened that led her to her current food philosophy
    • Sarah shared her health journey and what led her to seek out a nutrient dense approach to living, specifically what inspired her to think about her diet differently
    • Stacy and Sarah chatted about organ meat and their recommendation for consuming organ meat at least twice a week
    • Sarah points out that many people have mental blocks around organ meat, and both Stacy and Sarah had to learn to like organ meat (check out both The Paleo Mom’s recipe index and Paleo Parent’s index for recipes that disguise organ meats)
  • 21:48 – Nutrient Deficiencies and How to Counteract
    • A Paleo or primal diet may be deficient in a number of minerals, vitamins and fat-soluble vitamins
    • Sarah points out that she looks at her nutrient goals over the course of the week, and why zinc intake is one of her main focuses, which she likes to incorporate through canned oysters, but shellfish in general will provide you with zinc
    • Red meat, like organ meat, leafy greens, especially spinach, and some nuts and seeds are also high in zinc
    • Sarah shared on why zinc is such an important mineral and how it impacts functions within the body
    • Stacy’s boys really like clams and they go with the canned kind, which makes it an affordable option
    • Specifically for Stacy, she focuses on incorporating bone broth, which is rich in glycine and many others minerals
    • Offal and shellfish are both synergistically rich in vitamins A, D and K2
    • Liver is so rich in nutrients that you could consume it once a week and meet your vitamin A needs
    • Consuming A, D and K2 are absolutely critical for bone health, dental health, and connective tissue and joint health
    • Vitamin E is another nutrient that many are deficient in, which comes primarily from green vegetables and nuts and seeds
    • Folic acid is a synthetic form of folate, and folate is a B vitamin
    • Folic acid is not efficiently absorbed and it is better for our bodies to simply have folate instead
    • Folate is high in green vegetables, tropical fruits and citrus fruits – citrus is overall a rockstar food because of how nutrient it is
    • Magnesium is not the easiest nutrient to get, as we primarily get it through large portions of dark leafy greens, which doesn’t happen to be a prominent food in most folks diets
    • However, Stacy points out that chocolate has magnesium
    • Bananas, plantains, citrus fruits, figs and a lot of dried fruits are high in magnesium
    • Eat your vegetables, and your liver, and your citrus fruit, and your bone broth, and render your own lard from pasture raised pigs when you feel ready (Beyond Bacon can teach you how to easily do this)
  • 41:00 – Closing Thoughts
    • If there is one thing you should do from what you learned on this week’s show, Sarah suggests that folks work on adding micronutrient mindfulness to their actions
    • Simply have the topic of nutrient density on your radar and start to think through your choices from that standpoint
    • And don’t worry right now about whether or not it is tasty, there are many ways to hide these foods and to trick your palate so that you can warm up to it slowly
    • Stacy’s tip is to be prepared – it is when you will eat your best and with mindful decisions
      • What do I need to do this week to make sure I am getting seafood?
        • Green vegetables?
        • Broth, organ meat, or whatever you are looking to try?
  • 48:11 – Closing
      • It has been awesome joining this week’s show as guest hosts!
      • If you enjoyed Sarah and Stacy’s guest show – be sure to find them at The Paleo View, The Paleo Mom, and the Paleo Parents
      • Thank you everyone!

    Check out these recipes that were shared during today’s episode:
    - Paleo Parents’ “Linguini” with Clam Sauce
    - Paleo Parents’ Spaghetti Squash with Meat and Offal Sauce
    - Paleo Parents’ Stacy’s Soup
    - The Paleo Mom’s Offal Recipes

    Get Sarah’s new book The Paleo Approach:
    INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

    NOTICE OF DISCLOSURE: http://cmp.ly/3
    #1 BESTSELLING BLOOD SUGAR LOWERING SUPPLEMENT

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    LINKS MENTIONED IN EPISODE 803
    - SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
    - SUPPORT OUR SPONSOR: Glycosolve with berberine and banaba leaf
    - Dr. Sarah Ballantyne bio
    - Sarah’s “The Paleo Mom” blog
    - The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body
    - Sarah on Twitter
    - Stacy Toth bio
    - Stacy’s “Paleo Parents” blog
    - Sarah and Stacy’s “The Paleo View” iTunes podcast
    - RELATED PODCAST: The LLVLC Show #672: Guest Hosts Sarah Ballantyne And Stacy Toth From The Paleo View Podcast
    - RELATED PODCAST: The LLVLC Show #699: Paleo Parents Matthew McCarry And Stacy Toth Help Us Move ‘Beyond Bacon’
    - RELATED PODCAST: The LLVLC Show #589: Scientist-Turned-Stay-At-Home ‘Paleo Mom’ Sarah Ballantyne

801: LLVLC Classic – Dr. Stephan Guyenet Challenging Nutritional Norms

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Neurobiologist, obesity researcher, author and lecturer Dr. Stephan Guyenet, PhD is our guest today for this LLVLC Show Classic from our golden archives in Episode 801 of “The Livin’ La Vida Low-Carb Show.”

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In today’s LLVLC Show Classic episode, we’re so happy to present to you one of the great unsung heroes in the Paleo community in University of Washington neurobiologist and nutritional health expert Dr. Stephan Guyenet from the “Whole Health Source” blog. He has been one of the leading voices of the science supporting the consumption of healthy fats and traditional Paleolithic types of diets. Since the original airing of this interview with Jimmy, Dr. Guyenet has become most famous for promoting the idea of “food reward” in obesity and in 2013 joined forces with Dan Pardi from “Dan’s Plan” on a weight and health effort called the Ideal Weight Program.

Listen in to hear Jimmy and Dr. Guyenet discuss how and why he got interested in the subject of health, where he sees the Paleo and low-carb movement going in the future, his thinking about the perception of sugar versus fat in American culture, how MSG mimics sugar in the body, why grains respond different in some people than others, why grinding, soaking, and fermenting grains is so important if you are going to consume them, why eating a 100% whole grain bread is unnatural, why the calorie theory is not as relevant to body fat regulation as we’ve been led to believe, how your body will defend a “set point” where it wants to keep your body weight at, the role of leptin resistance in growing fat mass, producing hunger, and slowing calorie-burning, why insulin is not as critical as leptin, the positive role of gut flora and bacteria in the body, why the polymer oligofructose (a form of inulin) promotes fat loss, the exercise component in fat loss and a healthy lifestyle, why sprints and circuit training is most effective for increasing insulin sensitivity and reducing body fat, the impact of Gary Taubes’ Good Calories Bad Calories, the distinction between a heart attack, atherosclerosis and cardiovascular disease, the rise and fall in cigarette smoking correlating with heart disease, the public confusion about what living healthy is all about, and so much more. As you can tell from this LLVLC Show Classic interview, Dr. Stephan Guyenet is a very intelligent voice of reason in the pursuit of weight loss and optimizing health.

Dr. Guyenet’s January 2014 Lecture:
Why Do We Overeat? A Neurobiological Perspective


http://youtu.be/Mp2p4TdLn_8
THE ALL-NEW COOKIES & CREAM QUEST PROTEIN BAR:

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AUTHENTIC PALEO MUFFINS, BAGELS & MORE

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 801
- SUPPORT OUR SPONSOR: Cookies & Cream Quest Protein Bar
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Dr. Stephan Guyenet bio
- Dr. Guyenet’s “Whole Health Source” blog
- Dr. Stephan Guyenet on Twitter
- Dr. Stephan Guyenet on Facebook
- Dr. Stephan Guyenet on LinkedIn
- Slides from AHS13 Lecture: Insulin and Obesity: Reconciling Conflicting Evidence
- VIDEO: Why Do We Overeat? A Neurobiological Perspective
- VIDEO: AHS11 Lecture – Obesity: Old Solutions for a New Problem
- VIDEO: TEDxHarvardLaw – Stephan Guyenet – The American Diet
- GUEST ARTICLE by Dr. Guyenet in February 2012 in PCC Natural Markets: Paleolithic diets: Should we eat like our ancestors?

797: Guest Host Dr. Terry Wahls Shares How Ketogenic Paleo Healed Her From MS

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Clinical professor of internal medicine, researcher, progressive MS overcomer, and author Dr. Terry Wahls is our special guest host in Episode 797 of “The Livin’ La Vida Low-Carb Show.”

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What a delightful guest host we have for you today in the truly remarkable Dr. Terry Wahls, MD who has developed an integrative approach to healing chronic autoimmune conditions after overcoming a relapsing, remitting progressive multiple sclerosis (MS) in 2000 that had her taking chemotherapy and confined to a tilt-reclined wheelchair to now thriving thanks to some basic nutritional changes she made based on Paleo and low-carb diet principles (listen to Jimmy’s previous interviews with Dr. Wahls to hear her full story in Episode 533 and Episode 637).

Needless to say, Dr. Wahls’ inspiring story quickly gained overnight fame, especially after her November 2011 “Minding Your Mitochondria” TEDx video went viral and now has in excess of 1.6 million views on YouTube and counting. This caught the attention of a publisher who asked her to write a book about the therapy she has been using personally and researching for other multiple sclerosis sufferers called The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine.

Dr. Wahls is interviewed by a University of Iowa master’s degree student named Brooke Blazevich (e-mail her at brooke-blazevich@uiowa.edu) who has a bachelor’s degree in Dietetics from Western Illinois University. Ever since she heard about the story of Dr. Wahls overcoming MS, Brooke has become a big fan of her work to help others dealing with various autoimmune issues that could be improved through the implementation of a nutrient-rich diet. Listen in as Brooke and Dr. Wahls share her story, how and why she designed her diet with 3 (beginner, intermediate, advanced) levels to choose from, how this diet takes the idea of “healthy eating” to a new level, the rhyme and reason of Dr. Wahls Food Pyramid, the recipes, grocery lists, and cooking tips that are shared in her book, and more.

Here are the key points discussed during this podcast:
- The importance of food as medicine
- Overview of symptoms and number of people affected by MS
- Why mitochondria are essential to people with MS
- Brief overview of what the Wahls Protocol is
- Review of ketosis
- Challenge of achieving both ketosis and a nutrient dense diet
- How nutrient-dense ketogenic diets heal the brain

This is one of the most awe-inspiring podcasts we’ve ever aired and one you won’t soon forget! ENJOY!

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

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DARK CHOCOLATE ORANGE CHOCOPERFECTION BARS

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LINKS MENTIONED IN EPISODE 797
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- SUPPORT OUR SPONSOR: Get the brand new Dark Chocolate Orange ChocoPerfection Bars
- Dr. Terry Wahls bio
- The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine
- DrTerryWahls.com
- Dr. Terry Wahl’s blog
- VIDEO: Minding Your Mitochondria: Dr. Terry Wahls at TEDxIowaCity
- Dr. Wahls on Twitter
- Dr. Wahls on Facebook
- Dr. Terry Wahls on YouTube
- RELATED PODCAST: The LLVLC Show #533: Dr. Terry Wahls Uses The Paleo Diet To Heal Her Body From Multiple Sclerosis (MS)
- RELATED PODCAST: The LLVLC Show #637: Encore Week 2013 – Dr. Terry Wahls

796: Guest Host Ben Greenfield On Gaining Muscle On A Ketogenic Diet And More

Ben-Greenfield-Fitness

Coach, author, speaker, ex-bodybuilder, Ironman triathlete, and fitness and health podcaster Ben Greenfield is our special guest host in Episode 796 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve pulled out the big guns for today’s show with a highly-qualified special guest host. He is Ben Greenfield from the top-ranked “The Ben Greenfield Fitness” iTunes podcast where he is joined by his affable co-host Brock Skywalker. Ben is releasing his debut book from Victory Belt Publishing called Beyond Training: Mastering Endurance, Health & Life on April 15, 2014 all about how to overcome common health-related training issues while optimizing your workouts so you can look, feel, and perform like a champion.

Ben and Brock fill in for our host Jimmy Moore today (who is in the editing process of his August 5, 2014 book release Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet) by doing it in their familiar question and answer style of “The Ben Greenfield Fitness” podcast. Here are the topics discussed in today’s show:

Should You Eat Before A Long Workout?

Robert: I’m a wild land firefighter and for training we do these extremely hard complete ass kicking hikes loaded down with gear that seriously take everything i got and you can not fall out. I’m trying to switch to being more of a fat burner than a sugar burner but I don’t have time to go keto before fire season. I read an article on your website saying the day prior to something hardcore you can carb up. My question is the night before the hike should I carb up before bed but eat any carbs in the morning before the hike? Or just protein and fat. I would love to use these hikes to train my body to burn fat, and am wondering if eating carbs right before it will keep my body trained on relying on carbs. No matter what though falling out of the hike is not an option. Please let me know your thoughts.

Links mentioned in the response:
Eating For A Long Workout podcast episode with Steve Born
Study: Effects of high-fat and high-carbohydrate diets on metabolism and performance in cycling
Study: Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training
Article: The Real Truth About What To Eat Before, During And After Your Workouts & Races
Endurance Pack for fueling long workouts

Getting Off A Ketogenic Diet Safely

Bill: Wants some tips on transitioning away from a ketogenic diet for competition. He is 57 and on a low carb diet (hybrid of bulletproof and meatless paleo). He is concentrating this race season on shorter distances (sprints and olympic triathlon) and and would like to return to the carb intensive nutrition he used to be on for heavy competition. Is this an either or situation? Does he have to give up all sources of healthy fats if he wants to eat more fast burning carbs? How should he balance the ratios of introducing carbs and reducing fat?

Links mentioned in the response:
Study: Impaired glucose tolerance in low-carbohydrate diet: maybe only a physiological state
Gluten-free, raw, unpasteurized Apple Cider Vinegar
Bitter Melon Extract

Can HDL Be Too High?

Suzanne: She wants to know when HDL could be too high and become a cause for concern. She is 40, fairly active, 120lbs, 5′ 5″, 14-16% body fat, and eats a paleo diet. She is working with a health practitioner that is inline with her paleo lifestyle. Recently her blood panel came back and the doc was concerned. HDL 200, Total Cholesterol 341, Triglycerids 40, LDL 131, CRP .2, Vit D is low at 28. Do you have any insite on that and how you would address her overly HDL levels. Doc is suggesting cutting her saturated fat intake. What are you thoughts on that.

David: He just looked at your lab reports and saw your “astronomically high” HDL readings. How do you get those readings so high? David is Paleo, low-carb and has been for about two years. He weight trains and does sprints and has never had a reading over 90. He wants to know how you do it!

Links mentioned in the response:
Study: Measuring HDL particles as opposed to HDL cholesterol is a a better indicator of coronary heart disease
Upgraded MCT Oil
23andme genetic testing

Is distilled water healthy?

Luke: He heard a doctor say something on Jimmy Moore’s show about doing an annual 7-10 day fast where you drink only distilled water. He said that this is a good way to flush out toxins and prevent certain types of cancer. Luke is a triathlete and trains almost year round. If he was to do a fast like this, would it really damage his muscle and power? Perhaps even damage his health. Do you recommend this type of thing at all?

Links mentioned in the response:
This Detox Pack
Trace liquid minerals
Sea salt
Whole house water structuring unit

Gaining muscle on a ketogenic diet

Tanner: He listened to the Paleocon speech by Ameer Rosic on Ketogenic Diets. He said that Ketogenic diets may not be great for athletes and people who are trying to gain muscle and strength because of the IGF response. Can you shed some light on how these hormones effect each other. Cortisol, insulin, HGH and IGF1 any help and info on the relationship between ketogenic diets and muscle growth.

Links mentioned in the response:
Study: Effects of Dietary Carbohydrate Restriction with High Protein Intake on Protein Metabolism and the Somatotropic Axis

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

NOTICE OF DISCLOSURE: http://cmp.ly/3
AUTHENTIC PALEO MUFFINS, BAGELS & MORE

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 796
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Ben Greenfield from “Ben Greenfield Fitness”
- Ben on Twitter
- Brock Skywalker from “Frozen Puck”
- Brock on Twitter
- “The Ben Greenfield Fitness” iTunes podcast
- Beyond Training: Mastering Endurance, Health & Life
- RELATED PODCAST: Ask The Low-Carb Experts #37: Ben Greenfield | Ketogenic Diets And Exercise Performance
- RELATED PODCAST: The LLVLC Show #682: Guest Hosts Ben Greenfield And Brock Skywalker On The Dangers Of Extreme Carb Restriction

Category Archives: Real Foods

806: Guest Host Cassie Bjork Interviews Michelle Tam From ‘Nom Nom Paleo’

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Registered, Licensed Dietitian, health coach, blogger and podcaster Cassie Bjork is our special guest host interviewing Paleo blogger and author Michelle Tam in Episode 806 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

Today we’ve got a guest host that may be familiar to fans of Jimmy Moore’s podcast. She is Cassie Bjork from “Dietitian Cassie” and serves as Jimmy’s co-host on his Friday podcast “Low-Carb Conversations With Jimmy Moore & Friends.” She is incredibly passionate about exposing people to healthy nutrition with real food. Through her work as Dietitian Cassie, she focuses on debunking rumors, diet myths and fads while teaching clients how to eat healthy by breaking down research-based material into practical forms that can be implemented into any lifestyle. Cassie is an ardent believer in using real food for optimal health and performance and strives to live a balanced lifestyle while helping others do the same.

Cassie invited on Paleo blogger and New York Times bestselling author of Nom Nom Paleo: Food for Humans Michelle Tam from “Nom Nom Paleo.” In partnership with her husband, Henry Fong, Michelle developed the top-selling Nom Nom Paleo iPad app as well as their new book. When she’s not cooking or writing, Michelle can be found working graveyard shifts as a hospital pharmacist, chasing her two young sons around the house, or passed out cold (yes, she’s got quite the quirky sense of humor, but that’s why we love her!).

Listen in as Cassie and Michelle discuss how she balances the many important roles in her life, how she prioritizes each of those duties to stay sane through the busyness, what she feeds her kids in their school lunches, how she transitioned her kids to embrace and love the Paleo diet, the importance of being realistic and listening to your body, the critical impact of exercise on health, not falling for “Paleo Perfectionism,” her recommendations for stress management to prevent stress eating, and how the idea of treats fits into a Paleo template. And don’t miss hearing Michelle shares her kitchen staples and what she does when she doesn’t have a lot of time to cook. This is a fun episode with two amazingly spectacular leaders in the Paleo/real food community.

Get Michelle Tam’s new book Nom Nom Paleo:

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

NOTICE OF DISCLOSURE: http://cmp.ly/3

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

NOTICE OF DISCLOSURE: http://cmp.ly/3

LINKS MENTIONED IN EPISODE 806
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- “Dietitian Cassie” website
- “Low-Carb Conversations” podcast
- Cassie on Facebook
- Cassie on Twitter
- Cassie on Instagram
- Cassie on Pinterest
- Michelle Tam at “Nom Nom Paleo”
- Nom Nom Paleo: Food for Humans
- Nom Nom Paleo iPad app
- Michelle on Facebook
- Michelle on Twitter
- Michelle on Instagram
- Michelle on Pinterest
- Michelle’s “Surviving The Night Shift”
- Michelle’s “Packing Paleo School Lunches”
- Michelle’s “Egg-stravaganza!”

803: Guest Hosts Sarah Ballantyne and Stacy Toth Offer Up ‘The Paleo Approach’

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Former research scientist, blogger, podcaster, and author Dr. Sarah Ballantyne, PhD and blogger, podcaster, and author Stacy Toth are our special guest co-hosts in Episode 803 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve got an outstanding pair of guest hosts who know their way around a health podcast as the co-hosts of their very own successful iTunes health podcast called “The Paleo View.” They are Dr. Sarah Ballantyne from “The Paleo Mom” blog and Stacy Toth from “Paleo Parents” and they are both self-professed nutrient-seekers. These two lovely ladies share their inspirational stories, both of them losing and maintaining over 100-pound weight loss, battling with autoimmune diseases, and arriving at the realization that the key to their health was a focus on eating the most nutrient-dense foods possible.

Listen in as Sarah and Stacy discuss the extensive research Sarah did for her brand new Victory Belt Publishing book The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body that helped her realize the key role that nutrient-deficiency plays in all chronic disease, what micronutrients are most deficient in theAmerican diet, how a standard Paleo, low-carb, or primal diet might be deficient in these key nutrients, especially vitamin A, vitamin D, vitamin K2, vitamin E, zinc, magnesium and folate, and why it’s better to seek whole food sources of nutrients instead of supplements. You won’t want to miss what Sarah and Stacy have to share to help you become a nutrient-seeker, too.

  • 0:00 – Welcome to Livin’ La Vida Low Carb with your guest hosts Stacy and Sarah!
    • This is Stacy and Sarah’s second time guest hosting on The Livin’ La Vida Low-Carb Show podcast – check out the first episode here
    • More on Stacy
      • Lost over 100 pounds, and has maintained that weight-loss through diet and lifestyle
      • In the last year she has developed a passion for lifting heavy things and most recently won her first ever competition, a Strongman Competition
      • She has three boys and a wonderful stay-at-home husband to help her keep everything a float
      • Everyone in the family eats a paleo diet
      • Matt and Stacy are authors of Eat Like a Dinosaur, Beyond Bacon, the e-book 3 Phase Paleo, and the upcoming Real Life Paleo
    • More on Sarah
      • She has a PhD in Medical Biophysics and use to do medical research before becoming a stay-at-home mom
      • Her decision to become a stay-at-home mom was largely influenced by her health, as she was struggling with obesity
      • She has also lost and maintained and an over 100 pound weight-loss
      • Previously, Sarah also was struggling with a number of autoimmune diseases, which led her to the paleo diet and to start blogging
      • Her first book The Paleo Approach was released in January – it is a science and guidebook that explains the principles of a paleo diet and the extra mile that someone with an immune or autoimmune issue needs to go to regulate their immune system with diet
      • The companion cookbook, The Paleo Approach Cookbook, will be released in August
      • Stacy notes that Sarah is also a Canadian
  • 4:33 – Stacy and Sarah’s Stance on Paleo
    • Both Stacy and Sarah define themselves as nutrient seekers, which is how they define what they are interested in consuming without putting a specific label on it
    • Overtime both of their diets have evolved into this model, and they have each gained an interest in consuming the foods that are the most nutrient dense in an enjoyable way
    • 3 Phase Paleo was the first of the Paleo Parent books where they talked about their three phase approach to not only removing certain foods, but on replacing the foods you are removing with nutrient dense ones instead
    • The Paleo Approach is another excellent resource that focuses on the ‘adding in’ and how beneficial this approach is to your health and wellbeing
    • Stacy reflected on how her diet and lifestyle evolved over time, and what happened that led her to her current food philosophy
    • Sarah shared her health journey and what led her to seek out a nutrient dense approach to living, specifically what inspired her to think about her diet differently
    • Stacy and Sarah chatted about organ meat and their recommendation for consuming organ meat at least twice a week
    • Sarah points out that many people have mental blocks around organ meat, and both Stacy and Sarah had to learn to like organ meat (check out both The Paleo Mom’s recipe index and Paleo Parent’s index for recipes that disguise organ meats)
  • 21:48 – Nutrient Deficiencies and How to Counteract
    • A Paleo or primal diet may be deficient in a number of minerals, vitamins and fat-soluble vitamins
    • Sarah points out that she looks at her nutrient goals over the course of the week, and why zinc intake is one of her main focuses, which she likes to incorporate through canned oysters, but shellfish in general will provide you with zinc
    • Red meat, like organ meat, leafy greens, especially spinach, and some nuts and seeds are also high in zinc
    • Sarah shared on why zinc is such an important mineral and how it impacts functions within the body
    • Stacy’s boys really like clams and they go with the canned kind, which makes it an affordable option
    • Specifically for Stacy, she focuses on incorporating bone broth, which is rich in glycine and many others minerals
    • Offal and shellfish are both synergistically rich in vitamins A, D and K2
    • Liver is so rich in nutrients that you could consume it once a week and meet your vitamin A needs
    • Consuming A, D and K2 are absolutely critical for bone health, dental health, and connective tissue and joint health
    • Vitamin E is another nutrient that many are deficient in, which comes primarily from green vegetables and nuts and seeds
    • Folic acid is a synthetic form of folate, and folate is a B vitamin
    • Folic acid is not efficiently absorbed and it is better for our bodies to simply have folate instead
    • Folate is high in green vegetables, tropical fruits and citrus fruits – citrus is overall a rockstar food because of how nutrient it is
    • Magnesium is not the easiest nutrient to get, as we primarily get it through large portions of dark leafy greens, which doesn’t happen to be a prominent food in most folks diets
    • However, Stacy points out that chocolate has magnesium
    • Bananas, plantains, citrus fruits, figs and a lot of dried fruits are high in magnesium
    • Eat your vegetables, and your liver, and your citrus fruit, and your bone broth, and render your own lard from pasture raised pigs when you feel ready (Beyond Bacon can teach you how to easily do this)
  • 41:00 – Closing Thoughts
    • If there is one thing you should do from what you learned on this week’s show, Sarah suggests that folks work on adding micronutrient mindfulness to their actions
    • Simply have the topic of nutrient density on your radar and start to think through your choices from that standpoint
    • And don’t worry right now about whether or not it is tasty, there are many ways to hide these foods and to trick your palate so that you can warm up to it slowly
    • Stacy’s tip is to be prepared – it is when you will eat your best and with mindful decisions
      • What do I need to do this week to make sure I am getting seafood?
        • Green vegetables?
        • Broth, organ meat, or whatever you are looking to try?
  • 48:11 – Closing
      • It has been awesome joining this week’s show as guest hosts!
      • If you enjoyed Sarah and Stacy’s guest show – be sure to find them at The Paleo View, The Paleo Mom, and the Paleo Parents
      • Thank you everyone!

    Check out these recipes that were shared during today’s episode:
    - Paleo Parents’ “Linguini” with Clam Sauce
    - Paleo Parents’ Spaghetti Squash with Meat and Offal Sauce
    - Paleo Parents’ Stacy’s Soup
    - The Paleo Mom’s Offal Recipes

    Get Sarah’s new book The Paleo Approach:
    INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

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    LINKS MENTIONED IN EPISODE 803
    - SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
    - SUPPORT OUR SPONSOR: Glycosolve with berberine and banaba leaf
    - Dr. Sarah Ballantyne bio
    - Sarah’s “The Paleo Mom” blog
    - The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body
    - Sarah on Twitter
    - Stacy Toth bio
    - Stacy’s “Paleo Parents” blog
    - Sarah and Stacy’s “The Paleo View” iTunes podcast
    - RELATED PODCAST: The LLVLC Show #672: Guest Hosts Sarah Ballantyne And Stacy Toth From The Paleo View Podcast
    - RELATED PODCAST: The LLVLC Show #699: Paleo Parents Matthew McCarry And Stacy Toth Help Us Move ‘Beyond Bacon’
    - RELATED PODCAST: The LLVLC Show #589: Scientist-Turned-Stay-At-Home ‘Paleo Mom’ Sarah Ballantyne

801: LLVLC Classic – Dr. Stephan Guyenet Challenging Nutritional Norms

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Neurobiologist, obesity researcher, author and lecturer Dr. Stephan Guyenet, PhD is our guest today for this LLVLC Show Classic from our golden archives in Episode 801 of “The Livin’ La Vida Low-Carb Show.”

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In today’s LLVLC Show Classic episode, we’re so happy to present to you one of the great unsung heroes in the Paleo community in University of Washington neurobiologist and nutritional health expert Dr. Stephan Guyenet from the “Whole Health Source” blog. He has been one of the leading voices of the science supporting the consumption of healthy fats and traditional Paleolithic types of diets. Since the original airing of this interview with Jimmy, Dr. Guyenet has become most famous for promoting the idea of “food reward” in obesity and in 2013 joined forces with Dan Pardi from “Dan’s Plan” on a weight and health effort called the Ideal Weight Program.

Listen in to hear Jimmy and Dr. Guyenet discuss how and why he got interested in the subject of health, where he sees the Paleo and low-carb movement going in the future, his thinking about the perception of sugar versus fat in American culture, how MSG mimics sugar in the body, why grains respond different in some people than others, why grinding, soaking, and fermenting grains is so important if you are going to consume them, why eating a 100% whole grain bread is unnatural, why the calorie theory is not as relevant to body fat regulation as we’ve been led to believe, how your body will defend a “set point” where it wants to keep your body weight at, the role of leptin resistance in growing fat mass, producing hunger, and slowing calorie-burning, why insulin is not as critical as leptin, the positive role of gut flora and bacteria in the body, why the polymer oligofructose (a form of inulin) promotes fat loss, the exercise component in fat loss and a healthy lifestyle, why sprints and circuit training is most effective for increasing insulin sensitivity and reducing body fat, the impact of Gary Taubes’ Good Calories Bad Calories, the distinction between a heart attack, atherosclerosis and cardiovascular disease, the rise and fall in cigarette smoking correlating with heart disease, the public confusion about what living healthy is all about, and so much more. As you can tell from this LLVLC Show Classic interview, Dr. Stephan Guyenet is a very intelligent voice of reason in the pursuit of weight loss and optimizing health.

Dr. Guyenet’s January 2014 Lecture:
Why Do We Overeat? A Neurobiological Perspective


http://youtu.be/Mp2p4TdLn_8
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AUTHENTIC PALEO MUFFINS, BAGELS & MORE

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LINKS MENTIONED IN EPISODE 801
- SUPPORT OUR SPONSOR: Cookies & Cream Quest Protein Bar
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Dr. Stephan Guyenet bio
- Dr. Guyenet’s “Whole Health Source” blog
- Dr. Stephan Guyenet on Twitter
- Dr. Stephan Guyenet on Facebook
- Dr. Stephan Guyenet on LinkedIn
- Slides from AHS13 Lecture: Insulin and Obesity: Reconciling Conflicting Evidence
- VIDEO: Why Do We Overeat? A Neurobiological Perspective
- VIDEO: AHS11 Lecture – Obesity: Old Solutions for a New Problem
- VIDEO: TEDxHarvardLaw – Stephan Guyenet – The American Diet
- GUEST ARTICLE by Dr. Guyenet in February 2012 in PCC Natural Markets: Paleolithic diets: Should we eat like our ancestors?

797: Guest Host Dr. Terry Wahls Shares How Ketogenic Paleo Healed Her From MS

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Clinical professor of internal medicine, researcher, progressive MS overcomer, and author Dr. Terry Wahls is our special guest host in Episode 797 of “The Livin’ La Vida Low-Carb Show.”

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What a delightful guest host we have for you today in the truly remarkable Dr. Terry Wahls, MD who has developed an integrative approach to healing chronic autoimmune conditions after overcoming a relapsing, remitting progressive multiple sclerosis (MS) in 2000 that had her taking chemotherapy and confined to a tilt-reclined wheelchair to now thriving thanks to some basic nutritional changes she made based on Paleo and low-carb diet principles (listen to Jimmy’s previous interviews with Dr. Wahls to hear her full story in Episode 533 and Episode 637).

Needless to say, Dr. Wahls’ inspiring story quickly gained overnight fame, especially after her November 2011 “Minding Your Mitochondria” TEDx video went viral and now has in excess of 1.6 million views on YouTube and counting. This caught the attention of a publisher who asked her to write a book about the therapy she has been using personally and researching for other multiple sclerosis sufferers called The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine.

Dr. Wahls is interviewed by a University of Iowa master’s degree student named Brooke Blazevich (e-mail her at brooke-blazevich@uiowa.edu) who has a bachelor’s degree in Dietetics from Western Illinois University. Ever since she heard about the story of Dr. Wahls overcoming MS, Brooke has become a big fan of her work to help others dealing with various autoimmune issues that could be improved through the implementation of a nutrient-rich diet. Listen in as Brooke and Dr. Wahls share her story, how and why she designed her diet with 3 (beginner, intermediate, advanced) levels to choose from, how this diet takes the idea of “healthy eating” to a new level, the rhyme and reason of Dr. Wahls Food Pyramid, the recipes, grocery lists, and cooking tips that are shared in her book, and more.

Here are the key points discussed during this podcast:
- The importance of food as medicine
- Overview of symptoms and number of people affected by MS
- Why mitochondria are essential to people with MS
- Brief overview of what the Wahls Protocol is
- Review of ketosis
- Challenge of achieving both ketosis and a nutrient dense diet
- How nutrient-dense ketogenic diets heal the brain

This is one of the most awe-inspiring podcasts we’ve ever aired and one you won’t soon forget! ENJOY!

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LINKS MENTIONED IN EPISODE 797
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- SUPPORT OUR SPONSOR: Get the brand new Dark Chocolate Orange ChocoPerfection Bars
- Dr. Terry Wahls bio
- The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine
- DrTerryWahls.com
- Dr. Terry Wahl’s blog
- VIDEO: Minding Your Mitochondria: Dr. Terry Wahls at TEDxIowaCity
- Dr. Wahls on Twitter
- Dr. Wahls on Facebook
- Dr. Terry Wahls on YouTube
- RELATED PODCAST: The LLVLC Show #533: Dr. Terry Wahls Uses The Paleo Diet To Heal Her Body From Multiple Sclerosis (MS)
- RELATED PODCAST: The LLVLC Show #637: Encore Week 2013 – Dr. Terry Wahls

796: Guest Host Ben Greenfield On Gaining Muscle On A Ketogenic Diet And More

Ben-Greenfield-Fitness

Coach, author, speaker, ex-bodybuilder, Ironman triathlete, and fitness and health podcaster Ben Greenfield is our special guest host in Episode 796 of “The Livin’ La Vida Low-Carb Show.”

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We’ve pulled out the big guns for today’s show with a highly-qualified special guest host. He is Ben Greenfield from the top-ranked “The Ben Greenfield Fitness” iTunes podcast where he is joined by his affable co-host Brock Skywalker. Ben is releasing his debut book from Victory Belt Publishing called Beyond Training: Mastering Endurance, Health & Life on April 15, 2014 all about how to overcome common health-related training issues while optimizing your workouts so you can look, feel, and perform like a champion.

Ben and Brock fill in for our host Jimmy Moore today (who is in the editing process of his August 5, 2014 book release Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet) by doing it in their familiar question and answer style of “The Ben Greenfield Fitness” podcast. Here are the topics discussed in today’s show:

Should You Eat Before A Long Workout?

Robert: I’m a wild land firefighter and for training we do these extremely hard complete ass kicking hikes loaded down with gear that seriously take everything i got and you can not fall out. I’m trying to switch to being more of a fat burner than a sugar burner but I don’t have time to go keto before fire season. I read an article on your website saying the day prior to something hardcore you can carb up. My question is the night before the hike should I carb up before bed but eat any carbs in the morning before the hike? Or just protein and fat. I would love to use these hikes to train my body to burn fat, and am wondering if eating carbs right before it will keep my body trained on relying on carbs. No matter what though falling out of the hike is not an option. Please let me know your thoughts.

Links mentioned in the response:
Eating For A Long Workout podcast episode with Steve Born
Study: Effects of high-fat and high-carbohydrate diets on metabolism and performance in cycling
Study: Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training
Article: The Real Truth About What To Eat Before, During And After Your Workouts & Races
Endurance Pack for fueling long workouts

Getting Off A Ketogenic Diet Safely

Bill: Wants some tips on transitioning away from a ketogenic diet for competition. He is 57 and on a low carb diet (hybrid of bulletproof and meatless paleo). He is concentrating this race season on shorter distances (sprints and olympic triathlon) and and would like to return to the carb intensive nutrition he used to be on for heavy competition. Is this an either or situation? Does he have to give up all sources of healthy fats if he wants to eat more fast burning carbs? How should he balance the ratios of introducing carbs and reducing fat?

Links mentioned in the response:
Study: Impaired glucose tolerance in low-carbohydrate diet: maybe only a physiological state
Gluten-free, raw, unpasteurized Apple Cider Vinegar
Bitter Melon Extract

Can HDL Be Too High?

Suzanne: She wants to know when HDL could be too high and become a cause for concern. She is 40, fairly active, 120lbs, 5′ 5″, 14-16% body fat, and eats a paleo diet. She is working with a health practitioner that is inline with her paleo lifestyle. Recently her blood panel came back and the doc was concerned. HDL 200, Total Cholesterol 341, Triglycerids 40, LDL 131, CRP .2, Vit D is low at 28. Do you have any insite on that and how you would address her overly HDL levels. Doc is suggesting cutting her saturated fat intake. What are you thoughts on that.

David: He just looked at your lab reports and saw your “astronomically high” HDL readings. How do you get those readings so high? David is Paleo, low-carb and has been for about two years. He weight trains and does sprints and has never had a reading over 90. He wants to know how you do it!

Links mentioned in the response:
Study: Measuring HDL particles as opposed to HDL cholesterol is a a better indicator of coronary heart disease
Upgraded MCT Oil
23andme genetic testing

Is distilled water healthy?

Luke: He heard a doctor say something on Jimmy Moore’s show about doing an annual 7-10 day fast where you drink only distilled water. He said that this is a good way to flush out toxins and prevent certain types of cancer. Luke is a triathlete and trains almost year round. If he was to do a fast like this, would it really damage his muscle and power? Perhaps even damage his health. Do you recommend this type of thing at all?

Links mentioned in the response:
This Detox Pack
Trace liquid minerals
Sea salt
Whole house water structuring unit

Gaining muscle on a ketogenic diet

Tanner: He listened to the Paleocon speech by Ameer Rosic on Ketogenic Diets. He said that Ketogenic diets may not be great for athletes and people who are trying to gain muscle and strength because of the IGF response. Can you shed some light on how these hormones effect each other. Cortisol, insulin, HGH and IGF1 any help and info on the relationship between ketogenic diets and muscle growth.

Links mentioned in the response:
Study: Effects of Dietary Carbohydrate Restriction with High Protein Intake on Protein Metabolism and the Somatotropic Axis

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

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AUTHENTIC PALEO MUFFINS, BAGELS & MORE

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LINKS MENTIONED IN EPISODE 796
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Ben Greenfield from “Ben Greenfield Fitness”
- Ben on Twitter
- Brock Skywalker from “Frozen Puck”
- Brock on Twitter
- “The Ben Greenfield Fitness” iTunes podcast
- Beyond Training: Mastering Endurance, Health & Life
- RELATED PODCAST: Ask The Low-Carb Experts #37: Ben Greenfield | Ketogenic Diets And Exercise Performance
- RELATED PODCAST: The LLVLC Show #682: Guest Hosts Ben Greenfield And Brock Skywalker On The Dangers Of Extreme Carb Restriction

Category Archives: Real Foods

806: Guest Host Cassie Bjork Interviews Michelle Tam From ‘Nom Nom Paleo’

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Registered, Licensed Dietitian, health coach, blogger and podcaster Cassie Bjork is our special guest host interviewing Paleo blogger and author Michelle Tam in Episode 806 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

Today we’ve got a guest host that may be familiar to fans of Jimmy Moore’s podcast. She is Cassie Bjork from “Dietitian Cassie” and serves as Jimmy’s co-host on his Friday podcast “Low-Carb Conversations With Jimmy Moore & Friends.” She is incredibly passionate about exposing people to healthy nutrition with real food. Through her work as Dietitian Cassie, she focuses on debunking rumors, diet myths and fads while teaching clients how to eat healthy by breaking down research-based material into practical forms that can be implemented into any lifestyle. Cassie is an ardent believer in using real food for optimal health and performance and strives to live a balanced lifestyle while helping others do the same.

Cassie invited on Paleo blogger and New York Times bestselling author of Nom Nom Paleo: Food for Humans Michelle Tam from “Nom Nom Paleo.” In partnership with her husband, Henry Fong, Michelle developed the top-selling Nom Nom Paleo iPad app as well as their new book. When she’s not cooking or writing, Michelle can be found working graveyard shifts as a hospital pharmacist, chasing her two young sons around the house, or passed out cold (yes, she’s got quite the quirky sense of humor, but that’s why we love her!).

Listen in as Cassie and Michelle discuss how she balances the many important roles in her life, how she prioritizes each of those duties to stay sane through the busyness, what she feeds her kids in their school lunches, how she transitioned her kids to embrace and love the Paleo diet, the importance of being realistic and listening to your body, the critical impact of exercise on health, not falling for “Paleo Perfectionism,” her recommendations for stress management to prevent stress eating, and how the idea of treats fits into a Paleo template. And don’t miss hearing Michelle shares her kitchen staples and what she does when she doesn’t have a lot of time to cook. This is a fun episode with two amazingly spectacular leaders in the Paleo/real food community.

Get Michelle Tam’s new book Nom Nom Paleo:

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

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INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

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LINKS MENTIONED IN EPISODE 806
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- “Dietitian Cassie” website
- “Low-Carb Conversations” podcast
- Cassie on Facebook
- Cassie on Twitter
- Cassie on Instagram
- Cassie on Pinterest
- Michelle Tam at “Nom Nom Paleo”
- Nom Nom Paleo: Food for Humans
- Nom Nom Paleo iPad app
- Michelle on Facebook
- Michelle on Twitter
- Michelle on Instagram
- Michelle on Pinterest
- Michelle’s “Surviving The Night Shift”
- Michelle’s “Packing Paleo School Lunches”
- Michelle’s “Egg-stravaganza!”

803: Guest Hosts Sarah Ballantyne and Stacy Toth Offer Up ‘The Paleo Approach’

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Former research scientist, blogger, podcaster, and author Dr. Sarah Ballantyne, PhD and blogger, podcaster, and author Stacy Toth are our special guest co-hosts in Episode 803 of “The Livin’ La Vida Low-Carb Show.”

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We’ve got an outstanding pair of guest hosts who know their way around a health podcast as the co-hosts of their very own successful iTunes health podcast called “The Paleo View.” They are Dr. Sarah Ballantyne from “The Paleo Mom” blog and Stacy Toth from “Paleo Parents” and they are both self-professed nutrient-seekers. These two lovely ladies share their inspirational stories, both of them losing and maintaining over 100-pound weight loss, battling with autoimmune diseases, and arriving at the realization that the key to their health was a focus on eating the most nutrient-dense foods possible.

Listen in as Sarah and Stacy discuss the extensive research Sarah did for her brand new Victory Belt Publishing book The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body that helped her realize the key role that nutrient-deficiency plays in all chronic disease, what micronutrients are most deficient in theAmerican diet, how a standard Paleo, low-carb, or primal diet might be deficient in these key nutrients, especially vitamin A, vitamin D, vitamin K2, vitamin E, zinc, magnesium and folate, and why it’s better to seek whole food sources of nutrients instead of supplements. You won’t want to miss what Sarah and Stacy have to share to help you become a nutrient-seeker, too.

  • 0:00 – Welcome to Livin’ La Vida Low Carb with your guest hosts Stacy and Sarah!
    • This is Stacy and Sarah’s second time guest hosting on The Livin’ La Vida Low-Carb Show podcast – check out the first episode here
    • More on Stacy
      • Lost over 100 pounds, and has maintained that weight-loss through diet and lifestyle
      • In the last year she has developed a passion for lifting heavy things and most recently won her first ever competition, a Strongman Competition
      • She has three boys and a wonderful stay-at-home husband to help her keep everything a float
      • Everyone in the family eats a paleo diet
      • Matt and Stacy are authors of Eat Like a Dinosaur, Beyond Bacon, the e-book 3 Phase Paleo, and the upcoming Real Life Paleo
    • More on Sarah
      • She has a PhD in Medical Biophysics and use to do medical research before becoming a stay-at-home mom
      • Her decision to become a stay-at-home mom was largely influenced by her health, as she was struggling with obesity
      • She has also lost and maintained and an over 100 pound weight-loss
      • Previously, Sarah also was struggling with a number of autoimmune diseases, which led her to the paleo diet and to start blogging
      • Her first book The Paleo Approach was released in January – it is a science and guidebook that explains the principles of a paleo diet and the extra mile that someone with an immune or autoimmune issue needs to go to regulate their immune system with diet
      • The companion cookbook, The Paleo Approach Cookbook, will be released in August
      • Stacy notes that Sarah is also a Canadian
  • 4:33 – Stacy and Sarah’s Stance on Paleo
    • Both Stacy and Sarah define themselves as nutrient seekers, which is how they define what they are interested in consuming without putting a specific label on it
    • Overtime both of their diets have evolved into this model, and they have each gained an interest in consuming the foods that are the most nutrient dense in an enjoyable way
    • 3 Phase Paleo was the first of the Paleo Parent books where they talked about their three phase approach to not only removing certain foods, but on replacing the foods you are removing with nutrient dense ones instead
    • The Paleo Approach is another excellent resource that focuses on the ‘adding in’ and how beneficial this approach is to your health and wellbeing
    • Stacy reflected on how her diet and lifestyle evolved over time, and what happened that led her to her current food philosophy
    • Sarah shared her health journey and what led her to seek out a nutrient dense approach to living, specifically what inspired her to think about her diet differently
    • Stacy and Sarah chatted about organ meat and their recommendation for consuming organ meat at least twice a week
    • Sarah points out that many people have mental blocks around organ meat, and both Stacy and Sarah had to learn to like organ meat (check out both The Paleo Mom’s recipe index and Paleo Parent’s index for recipes that disguise organ meats)
  • 21:48 – Nutrient Deficiencies and How to Counteract
    • A Paleo or primal diet may be deficient in a number of minerals, vitamins and fat-soluble vitamins
    • Sarah points out that she looks at her nutrient goals over the course of the week, and why zinc intake is one of her main focuses, which she likes to incorporate through canned oysters, but shellfish in general will provide you with zinc
    • Red meat, like organ meat, leafy greens, especially spinach, and some nuts and seeds are also high in zinc
    • Sarah shared on why zinc is such an important mineral and how it impacts functions within the body
    • Stacy’s boys really like clams and they go with the canned kind, which makes it an affordable option
    • Specifically for Stacy, she focuses on incorporating bone broth, which is rich in glycine and many others minerals
    • Offal and shellfish are both synergistically rich in vitamins A, D and K2
    • Liver is so rich in nutrients that you could consume it once a week and meet your vitamin A needs
    • Consuming A, D and K2 are absolutely critical for bone health, dental health, and connective tissue and joint health
    • Vitamin E is another nutrient that many are deficient in, which comes primarily from green vegetables and nuts and seeds
    • Folic acid is a synthetic form of folate, and folate is a B vitamin
    • Folic acid is not efficiently absorbed and it is better for our bodies to simply have folate instead
    • Folate is high in green vegetables, tropical fruits and citrus fruits – citrus is overall a rockstar food because of how nutrient it is
    • Magnesium is not the easiest nutrient to get, as we primarily get it through large portions of dark leafy greens, which doesn’t happen to be a prominent food in most folks diets
    • However, Stacy points out that chocolate has magnesium
    • Bananas, plantains, citrus fruits, figs and a lot of dried fruits are high in magnesium
    • Eat your vegetables, and your liver, and your citrus fruit, and your bone broth, and render your own lard from pasture raised pigs when you feel ready (Beyond Bacon can teach you how to easily do this)
  • 41:00 – Closing Thoughts
    • If there is one thing you should do from what you learned on this week’s show, Sarah suggests that folks work on adding micronutrient mindfulness to their actions
    • Simply have the topic of nutrient density on your radar and start to think through your choices from that standpoint
    • And don’t worry right now about whether or not it is tasty, there are many ways to hide these foods and to trick your palate so that you can warm up to it slowly
    • Stacy’s tip is to be prepared – it is when you will eat your best and with mindful decisions
      • What do I need to do this week to make sure I am getting seafood?
        • Green vegetables?
        • Broth, organ meat, or whatever you are looking to try?
  • 48:11 – Closing
      • It has been awesome joining this week’s show as guest hosts!
      • If you enjoyed Sarah and Stacy’s guest show – be sure to find them at The Paleo View, The Paleo Mom, and the Paleo Parents
      • Thank you everyone!

    Check out these recipes that were shared during today’s episode:
    - Paleo Parents’ “Linguini” with Clam Sauce
    - Paleo Parents’ Spaghetti Squash with Meat and Offal Sauce
    - Paleo Parents’ Stacy’s Soup
    - The Paleo Mom’s Offal Recipes

    Get Sarah’s new book The Paleo Approach:
    INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

    NOTICE OF DISCLOSURE: http://cmp.ly/3
    #1 BESTSELLING BLOOD SUGAR LOWERING SUPPLEMENT

    NOTICE OF DISCLOSURE: http://cmp.ly/3
    LINKS MENTIONED IN EPISODE 803
    - SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
    - SUPPORT OUR SPONSOR: Glycosolve with berberine and banaba leaf
    - Dr. Sarah Ballantyne bio
    - Sarah’s “The Paleo Mom” blog
    - The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body
    - Sarah on Twitter
    - Stacy Toth bio
    - Stacy’s “Paleo Parents” blog
    - Sarah and Stacy’s “The Paleo View” iTunes podcast
    - RELATED PODCAST: The LLVLC Show #672: Guest Hosts Sarah Ballantyne And Stacy Toth From The Paleo View Podcast
    - RELATED PODCAST: The LLVLC Show #699: Paleo Parents Matthew McCarry And Stacy Toth Help Us Move ‘Beyond Bacon’
    - RELATED PODCAST: The LLVLC Show #589: Scientist-Turned-Stay-At-Home ‘Paleo Mom’ Sarah Ballantyne

801: LLVLC Classic – Dr. Stephan Guyenet Challenging Nutritional Norms

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Neurobiologist, obesity researcher, author and lecturer Dr. Stephan Guyenet, PhD is our guest today for this LLVLC Show Classic from our golden archives in Episode 801 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

In today’s LLVLC Show Classic episode, we’re so happy to present to you one of the great unsung heroes in the Paleo community in University of Washington neurobiologist and nutritional health expert Dr. Stephan Guyenet from the “Whole Health Source” blog. He has been one of the leading voices of the science supporting the consumption of healthy fats and traditional Paleolithic types of diets. Since the original airing of this interview with Jimmy, Dr. Guyenet has become most famous for promoting the idea of “food reward” in obesity and in 2013 joined forces with Dan Pardi from “Dan’s Plan” on a weight and health effort called the Ideal Weight Program.

Listen in to hear Jimmy and Dr. Guyenet discuss how and why he got interested in the subject of health, where he sees the Paleo and low-carb movement going in the future, his thinking about the perception of sugar versus fat in American culture, how MSG mimics sugar in the body, why grains respond different in some people than others, why grinding, soaking, and fermenting grains is so important if you are going to consume them, why eating a 100% whole grain bread is unnatural, why the calorie theory is not as relevant to body fat regulation as we’ve been led to believe, how your body will defend a “set point” where it wants to keep your body weight at, the role of leptin resistance in growing fat mass, producing hunger, and slowing calorie-burning, why insulin is not as critical as leptin, the positive role of gut flora and bacteria in the body, why the polymer oligofructose (a form of inulin) promotes fat loss, the exercise component in fat loss and a healthy lifestyle, why sprints and circuit training is most effective for increasing insulin sensitivity and reducing body fat, the impact of Gary Taubes’ Good Calories Bad Calories, the distinction between a heart attack, atherosclerosis and cardiovascular disease, the rise and fall in cigarette smoking correlating with heart disease, the public confusion about what living healthy is all about, and so much more. As you can tell from this LLVLC Show Classic interview, Dr. Stephan Guyenet is a very intelligent voice of reason in the pursuit of weight loss and optimizing health.

Dr. Guyenet’s January 2014 Lecture:
Why Do We Overeat? A Neurobiological Perspective


http://youtu.be/Mp2p4TdLn_8
THE ALL-NEW COOKIES & CREAM QUEST PROTEIN BAR:

NOTICE OF DISCLOSURE: http://cmp.ly/3
AUTHENTIC PALEO MUFFINS, BAGELS & MORE

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 801
- SUPPORT OUR SPONSOR: Cookies & Cream Quest Protein Bar
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Dr. Stephan Guyenet bio
- Dr. Guyenet’s “Whole Health Source” blog
- Dr. Stephan Guyenet on Twitter
- Dr. Stephan Guyenet on Facebook
- Dr. Stephan Guyenet on LinkedIn
- Slides from AHS13 Lecture: Insulin and Obesity: Reconciling Conflicting Evidence
- VIDEO: Why Do We Overeat? A Neurobiological Perspective
- VIDEO: AHS11 Lecture – Obesity: Old Solutions for a New Problem
- VIDEO: TEDxHarvardLaw – Stephan Guyenet – The American Diet
- GUEST ARTICLE by Dr. Guyenet in February 2012 in PCC Natural Markets: Paleolithic diets: Should we eat like our ancestors?

797: Guest Host Dr. Terry Wahls Shares How Ketogenic Paleo Healed Her From MS

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Clinical professor of internal medicine, researcher, progressive MS overcomer, and author Dr. Terry Wahls is our special guest host in Episode 797 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

What a delightful guest host we have for you today in the truly remarkable Dr. Terry Wahls, MD who has developed an integrative approach to healing chronic autoimmune conditions after overcoming a relapsing, remitting progressive multiple sclerosis (MS) in 2000 that had her taking chemotherapy and confined to a tilt-reclined wheelchair to now thriving thanks to some basic nutritional changes she made based on Paleo and low-carb diet principles (listen to Jimmy’s previous interviews with Dr. Wahls to hear her full story in Episode 533 and Episode 637).

Needless to say, Dr. Wahls’ inspiring story quickly gained overnight fame, especially after her November 2011 “Minding Your Mitochondria” TEDx video went viral and now has in excess of 1.6 million views on YouTube and counting. This caught the attention of a publisher who asked her to write a book about the therapy she has been using personally and researching for other multiple sclerosis sufferers called The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine.

Dr. Wahls is interviewed by a University of Iowa master’s degree student named Brooke Blazevich (e-mail her at brooke-blazevich@uiowa.edu) who has a bachelor’s degree in Dietetics from Western Illinois University. Ever since she heard about the story of Dr. Wahls overcoming MS, Brooke has become a big fan of her work to help others dealing with various autoimmune issues that could be improved through the implementation of a nutrient-rich diet. Listen in as Brooke and Dr. Wahls share her story, how and why she designed her diet with 3 (beginner, intermediate, advanced) levels to choose from, how this diet takes the idea of “healthy eating” to a new level, the rhyme and reason of Dr. Wahls Food Pyramid, the recipes, grocery lists, and cooking tips that are shared in her book, and more.

Here are the key points discussed during this podcast:
- The importance of food as medicine
- Overview of symptoms and number of people affected by MS
- Why mitochondria are essential to people with MS
- Brief overview of what the Wahls Protocol is
- Review of ketosis
- Challenge of achieving both ketosis and a nutrient dense diet
- How nutrient-dense ketogenic diets heal the brain

This is one of the most awe-inspiring podcasts we’ve ever aired and one you won’t soon forget! ENJOY!

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

NOTICE OF DISCLOSURE: http://cmp.ly/3
DARK CHOCOLATE ORANGE CHOCOPERFECTION BARS

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 797
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- SUPPORT OUR SPONSOR: Get the brand new Dark Chocolate Orange ChocoPerfection Bars
- Dr. Terry Wahls bio
- The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine
- DrTerryWahls.com
- Dr. Terry Wahl’s blog
- VIDEO: Minding Your Mitochondria: Dr. Terry Wahls at TEDxIowaCity
- Dr. Wahls on Twitter
- Dr. Wahls on Facebook
- Dr. Terry Wahls on YouTube
- RELATED PODCAST: The LLVLC Show #533: Dr. Terry Wahls Uses The Paleo Diet To Heal Her Body From Multiple Sclerosis (MS)
- RELATED PODCAST: The LLVLC Show #637: Encore Week 2013 – Dr. Terry Wahls

796: Guest Host Ben Greenfield On Gaining Muscle On A Ketogenic Diet And More

Ben-Greenfield-Fitness

Coach, author, speaker, ex-bodybuilder, Ironman triathlete, and fitness and health podcaster Ben Greenfield is our special guest host in Episode 796 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve pulled out the big guns for today’s show with a highly-qualified special guest host. He is Ben Greenfield from the top-ranked “The Ben Greenfield Fitness” iTunes podcast where he is joined by his affable co-host Brock Skywalker. Ben is releasing his debut book from Victory Belt Publishing called Beyond Training: Mastering Endurance, Health & Life on April 15, 2014 all about how to overcome common health-related training issues while optimizing your workouts so you can look, feel, and perform like a champion.

Ben and Brock fill in for our host Jimmy Moore today (who is in the editing process of his August 5, 2014 book release Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet) by doing it in their familiar question and answer style of “The Ben Greenfield Fitness” podcast. Here are the topics discussed in today’s show:

Should You Eat Before A Long Workout?

Robert: I’m a wild land firefighter and for training we do these extremely hard complete ass kicking hikes loaded down with gear that seriously take everything i got and you can not fall out. I’m trying to switch to being more of a fat burner than a sugar burner but I don’t have time to go keto before fire season. I read an article on your website saying the day prior to something hardcore you can carb up. My question is the night before the hike should I carb up before bed but eat any carbs in the morning before the hike? Or just protein and fat. I would love to use these hikes to train my body to burn fat, and am wondering if eating carbs right before it will keep my body trained on relying on carbs. No matter what though falling out of the hike is not an option. Please let me know your thoughts.

Links mentioned in the response:
Eating For A Long Workout podcast episode with Steve Born
Study: Effects of high-fat and high-carbohydrate diets on metabolism and performance in cycling
Study: Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training
Article: The Real Truth About What To Eat Before, During And After Your Workouts & Races
Endurance Pack for fueling long workouts

Getting Off A Ketogenic Diet Safely

Bill: Wants some tips on transitioning away from a ketogenic diet for competition. He is 57 and on a low carb diet (hybrid of bulletproof and meatless paleo). He is concentrating this race season on shorter distances (sprints and olympic triathlon) and and would like to return to the carb intensive nutrition he used to be on for heavy competition. Is this an either or situation? Does he have to give up all sources of healthy fats if he wants to eat more fast burning carbs? How should he balance the ratios of introducing carbs and reducing fat?

Links mentioned in the response:
Study: Impaired glucose tolerance in low-carbohydrate diet: maybe only a physiological state
Gluten-free, raw, unpasteurized Apple Cider Vinegar
Bitter Melon Extract

Can HDL Be Too High?

Suzanne: She wants to know when HDL could be too high and become a cause for concern. She is 40, fairly active, 120lbs, 5′ 5″, 14-16% body fat, and eats a paleo diet. She is working with a health practitioner that is inline with her paleo lifestyle. Recently her blood panel came back and the doc was concerned. HDL 200, Total Cholesterol 341, Triglycerids 40, LDL 131, CRP .2, Vit D is low at 28. Do you have any insite on that and how you would address her overly HDL levels. Doc is suggesting cutting her saturated fat intake. What are you thoughts on that.

David: He just looked at your lab reports and saw your “astronomically high” HDL readings. How do you get those readings so high? David is Paleo, low-carb and has been for about two years. He weight trains and does sprints and has never had a reading over 90. He wants to know how you do it!

Links mentioned in the response:
Study: Measuring HDL particles as opposed to HDL cholesterol is a a better indicator of coronary heart disease
Upgraded MCT Oil
23andme genetic testing

Is distilled water healthy?

Luke: He heard a doctor say something on Jimmy Moore’s show about doing an annual 7-10 day fast where you drink only distilled water. He said that this is a good way to flush out toxins and prevent certain types of cancer. Luke is a triathlete and trains almost year round. If he was to do a fast like this, would it really damage his muscle and power? Perhaps even damage his health. Do you recommend this type of thing at all?

Links mentioned in the response:
This Detox Pack
Trace liquid minerals
Sea salt
Whole house water structuring unit

Gaining muscle on a ketogenic diet

Tanner: He listened to the Paleocon speech by Ameer Rosic on Ketogenic Diets. He said that Ketogenic diets may not be great for athletes and people who are trying to gain muscle and strength because of the IGF response. Can you shed some light on how these hormones effect each other. Cortisol, insulin, HGH and IGF1 any help and info on the relationship between ketogenic diets and muscle growth.

Links mentioned in the response:
Study: Effects of Dietary Carbohydrate Restriction with High Protein Intake on Protein Metabolism and the Somatotropic Axis

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

NOTICE OF DISCLOSURE: http://cmp.ly/3
AUTHENTIC PALEO MUFFINS, BAGELS & MORE

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 796
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Ben Greenfield from “Ben Greenfield Fitness”
- Ben on Twitter
- Brock Skywalker from “Frozen Puck”
- Brock on Twitter
- “The Ben Greenfield Fitness” iTunes podcast
- Beyond Training: Mastering Endurance, Health & Life
- RELATED PODCAST: Ask The Low-Carb Experts #37: Ben Greenfield | Ketogenic Diets And Exercise Performance
- RELATED PODCAST: The LLVLC Show #682: Guest Hosts Ben Greenfield And Brock Skywalker On The Dangers Of Extreme Carb Restriction

Category Archives: Real Foods

806: Guest Host Cassie Bjork Interviews Michelle Tam From ‘Nom Nom Paleo’

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Registered, Licensed Dietitian, health coach, blogger and podcaster Cassie Bjork is our special guest host interviewing Paleo blogger and author Michelle Tam in Episode 806 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

Today we’ve got a guest host that may be familiar to fans of Jimmy Moore’s podcast. She is Cassie Bjork from “Dietitian Cassie” and serves as Jimmy’s co-host on his Friday podcast “Low-Carb Conversations With Jimmy Moore & Friends.” She is incredibly passionate about exposing people to healthy nutrition with real food. Through her work as Dietitian Cassie, she focuses on debunking rumors, diet myths and fads while teaching clients how to eat healthy by breaking down research-based material into practical forms that can be implemented into any lifestyle. Cassie is an ardent believer in using real food for optimal health and performance and strives to live a balanced lifestyle while helping others do the same.

Cassie invited on Paleo blogger and New York Times bestselling author of Nom Nom Paleo: Food for Humans Michelle Tam from “Nom Nom Paleo.” In partnership with her husband, Henry Fong, Michelle developed the top-selling Nom Nom Paleo iPad app as well as their new book. When she’s not cooking or writing, Michelle can be found working graveyard shifts as a hospital pharmacist, chasing her two young sons around the house, or passed out cold (yes, she’s got quite the quirky sense of humor, but that’s why we love her!).

Listen in as Cassie and Michelle discuss how she balances the many important roles in her life, how she prioritizes each of those duties to stay sane through the busyness, what she feeds her kids in their school lunches, how she transitioned her kids to embrace and love the Paleo diet, the importance of being realistic and listening to your body, the critical impact of exercise on health, not falling for “Paleo Perfectionism,” her recommendations for stress management to prevent stress eating, and how the idea of treats fits into a Paleo template. And don’t miss hearing Michelle shares her kitchen staples and what she does when she doesn’t have a lot of time to cook. This is a fun episode with two amazingly spectacular leaders in the Paleo/real food community.

Get Michelle Tam’s new book Nom Nom Paleo:

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

NOTICE OF DISCLOSURE: http://cmp.ly/3

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

NOTICE OF DISCLOSURE: http://cmp.ly/3

LINKS MENTIONED IN EPISODE 806
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- “Dietitian Cassie” website
- “Low-Carb Conversations” podcast
- Cassie on Facebook
- Cassie on Twitter
- Cassie on Instagram
- Cassie on Pinterest
- Michelle Tam at “Nom Nom Paleo”
- Nom Nom Paleo: Food for Humans
- Nom Nom Paleo iPad app
- Michelle on Facebook
- Michelle on Twitter
- Michelle on Instagram
- Michelle on Pinterest
- Michelle’s “Surviving The Night Shift”
- Michelle’s “Packing Paleo School Lunches”
- Michelle’s “Egg-stravaganza!”

803: Guest Hosts Sarah Ballantyne and Stacy Toth Offer Up ‘The Paleo Approach’

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Former research scientist, blogger, podcaster, and author Dr. Sarah Ballantyne, PhD and blogger, podcaster, and author Stacy Toth are our special guest co-hosts in Episode 803 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve got an outstanding pair of guest hosts who know their way around a health podcast as the co-hosts of their very own successful iTunes health podcast called “The Paleo View.” They are Dr. Sarah Ballantyne from “The Paleo Mom” blog and Stacy Toth from “Paleo Parents” and they are both self-professed nutrient-seekers. These two lovely ladies share their inspirational stories, both of them losing and maintaining over 100-pound weight loss, battling with autoimmune diseases, and arriving at the realization that the key to their health was a focus on eating the most nutrient-dense foods possible.

Listen in as Sarah and Stacy discuss the extensive research Sarah did for her brand new Victory Belt Publishing book The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body that helped her realize the key role that nutrient-deficiency plays in all chronic disease, what micronutrients are most deficient in theAmerican diet, how a standard Paleo, low-carb, or primal diet might be deficient in these key nutrients, especially vitamin A, vitamin D, vitamin K2, vitamin E, zinc, magnesium and folate, and why it’s better to seek whole food sources of nutrients instead of supplements. You won’t want to miss what Sarah and Stacy have to share to help you become a nutrient-seeker, too.

  • 0:00 – Welcome to Livin’ La Vida Low Carb with your guest hosts Stacy and Sarah!
    • This is Stacy and Sarah’s second time guest hosting on The Livin’ La Vida Low-Carb Show podcast – check out the first episode here
    • More on Stacy
      • Lost over 100 pounds, and has maintained that weight-loss through diet and lifestyle
      • In the last year she has developed a passion for lifting heavy things and most recently won her first ever competition, a Strongman Competition
      • She has three boys and a wonderful stay-at-home husband to help her keep everything a float
      • Everyone in the family eats a paleo diet
      • Matt and Stacy are authors of Eat Like a Dinosaur, Beyond Bacon, the e-book 3 Phase Paleo, and the upcoming Real Life Paleo
    • More on Sarah
      • She has a PhD in Medical Biophysics and use to do medical research before becoming a stay-at-home mom
      • Her decision to become a stay-at-home mom was largely influenced by her health, as she was struggling with obesity
      • She has also lost and maintained and an over 100 pound weight-loss
      • Previously, Sarah also was struggling with a number of autoimmune diseases, which led her to the paleo diet and to start blogging
      • Her first book The Paleo Approach was released in January – it is a science and guidebook that explains the principles of a paleo diet and the extra mile that someone with an immune or autoimmune issue needs to go to regulate their immune system with diet
      • The companion cookbook, The Paleo Approach Cookbook, will be released in August
      • Stacy notes that Sarah is also a Canadian
  • 4:33 – Stacy and Sarah’s Stance on Paleo
    • Both Stacy and Sarah define themselves as nutrient seekers, which is how they define what they are interested in consuming without putting a specific label on it
    • Overtime both of their diets have evolved into this model, and they have each gained an interest in consuming the foods that are the most nutrient dense in an enjoyable way
    • 3 Phase Paleo was the first of the Paleo Parent books where they talked about their three phase approach to not only removing certain foods, but on replacing the foods you are removing with nutrient dense ones instead
    • The Paleo Approach is another excellent resource that focuses on the ‘adding in’ and how beneficial this approach is to your health and wellbeing
    • Stacy reflected on how her diet and lifestyle evolved over time, and what happened that led her to her current food philosophy
    • Sarah shared her health journey and what led her to seek out a nutrient dense approach to living, specifically what inspired her to think about her diet differently
    • Stacy and Sarah chatted about organ meat and their recommendation for consuming organ meat at least twice a week
    • Sarah points out that many people have mental blocks around organ meat, and both Stacy and Sarah had to learn to like organ meat (check out both The Paleo Mom’s recipe index and Paleo Parent’s index for recipes that disguise organ meats)
  • 21:48 – Nutrient Deficiencies and How to Counteract
    • A Paleo or primal diet may be deficient in a number of minerals, vitamins and fat-soluble vitamins
    • Sarah points out that she looks at her nutrient goals over the course of the week, and why zinc intake is one of her main focuses, which she likes to incorporate through canned oysters, but shellfish in general will provide you with zinc
    • Red meat, like organ meat, leafy greens, especially spinach, and some nuts and seeds are also high in zinc
    • Sarah shared on why zinc is such an important mineral and how it impacts functions within the body
    • Stacy’s boys really like clams and they go with the canned kind, which makes it an affordable option
    • Specifically for Stacy, she focuses on incorporating bone broth, which is rich in glycine and many others minerals
    • Offal and shellfish are both synergistically rich in vitamins A, D and K2
    • Liver is so rich in nutrients that you could consume it once a week and meet your vitamin A needs
    • Consuming A, D and K2 are absolutely critical for bone health, dental health, and connective tissue and joint health
    • Vitamin E is another nutrient that many are deficient in, which comes primarily from green vegetables and nuts and seeds
    • Folic acid is a synthetic form of folate, and folate is a B vitamin
    • Folic acid is not efficiently absorbed and it is better for our bodies to simply have folate instead
    • Folate is high in green vegetables, tropical fruits and citrus fruits – citrus is overall a rockstar food because of how nutrient it is
    • Magnesium is not the easiest nutrient to get, as we primarily get it through large portions of dark leafy greens, which doesn’t happen to be a prominent food in most folks diets
    • However, Stacy points out that chocolate has magnesium
    • Bananas, plantains, citrus fruits, figs and a lot of dried fruits are high in magnesium
    • Eat your vegetables, and your liver, and your citrus fruit, and your bone broth, and render your own lard from pasture raised pigs when you feel ready (Beyond Bacon can teach you how to easily do this)
  • 41:00 – Closing Thoughts
    • If there is one thing you should do from what you learned on this week’s show, Sarah suggests that folks work on adding micronutrient mindfulness to their actions
    • Simply have the topic of nutrient density on your radar and start to think through your choices from that standpoint
    • And don’t worry right now about whether or not it is tasty, there are many ways to hide these foods and to trick your palate so that you can warm up to it slowly
    • Stacy’s tip is to be prepared – it is when you will eat your best and with mindful decisions
      • What do I need to do this week to make sure I am getting seafood?
        • Green vegetables?
        • Broth, organ meat, or whatever you are looking to try?
  • 48:11 – Closing
      • It has been awesome joining this week’s show as guest hosts!
      • If you enjoyed Sarah and Stacy’s guest show – be sure to find them at The Paleo View, The Paleo Mom, and the Paleo Parents
      • Thank you everyone!

    Check out these recipes that were shared during today’s episode:
    - Paleo Parents’ “Linguini” with Clam Sauce
    - Paleo Parents’ Spaghetti Squash with Meat and Offal Sauce
    - Paleo Parents’ Stacy’s Soup
    - The Paleo Mom’s Offal Recipes

    Get Sarah’s new book The Paleo Approach:
    INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

    NOTICE OF DISCLOSURE: http://cmp.ly/3
    #1 BESTSELLING BLOOD SUGAR LOWERING SUPPLEMENT

    NOTICE OF DISCLOSURE: http://cmp.ly/3
    LINKS MENTIONED IN EPISODE 803
    - SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
    - SUPPORT OUR SPONSOR: Glycosolve with berberine and banaba leaf
    - Dr. Sarah Ballantyne bio
    - Sarah’s “The Paleo Mom” blog
    - The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body
    - Sarah on Twitter
    - Stacy Toth bio
    - Stacy’s “Paleo Parents” blog
    - Sarah and Stacy’s “The Paleo View” iTunes podcast
    - RELATED PODCAST: The LLVLC Show #672: Guest Hosts Sarah Ballantyne And Stacy Toth From The Paleo View Podcast
    - RELATED PODCAST: The LLVLC Show #699: Paleo Parents Matthew McCarry And Stacy Toth Help Us Move ‘Beyond Bacon’
    - RELATED PODCAST: The LLVLC Show #589: Scientist-Turned-Stay-At-Home ‘Paleo Mom’ Sarah Ballantyne

801: LLVLC Classic – Dr. Stephan Guyenet Challenging Nutritional Norms

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Neurobiologist, obesity researcher, author and lecturer Dr. Stephan Guyenet, PhD is our guest today for this LLVLC Show Classic from our golden archives in Episode 801 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

In today’s LLVLC Show Classic episode, we’re so happy to present to you one of the great unsung heroes in the Paleo community in University of Washington neurobiologist and nutritional health expert Dr. Stephan Guyenet from the “Whole Health Source” blog. He has been one of the leading voices of the science supporting the consumption of healthy fats and traditional Paleolithic types of diets. Since the original airing of this interview with Jimmy, Dr. Guyenet has become most famous for promoting the idea of “food reward” in obesity and in 2013 joined forces with Dan Pardi from “Dan’s Plan” on a weight and health effort called the Ideal Weight Program.

Listen in to hear Jimmy and Dr. Guyenet discuss how and why he got interested in the subject of health, where he sees the Paleo and low-carb movement going in the future, his thinking about the perception of sugar versus fat in American culture, how MSG mimics sugar in the body, why grains respond different in some people than others, why grinding, soaking, and fermenting grains is so important if you are going to consume them, why eating a 100% whole grain bread is unnatural, why the calorie theory is not as relevant to body fat regulation as we’ve been led to believe, how your body will defend a “set point” where it wants to keep your body weight at, the role of leptin resistance in growing fat mass, producing hunger, and slowing calorie-burning, why insulin is not as critical as leptin, the positive role of gut flora and bacteria in the body, why the polymer oligofructose (a form of inulin) promotes fat loss, the exercise component in fat loss and a healthy lifestyle, why sprints and circuit training is most effective for increasing insulin sensitivity and reducing body fat, the impact of Gary Taubes’ Good Calories Bad Calories, the distinction between a heart attack, atherosclerosis and cardiovascular disease, the rise and fall in cigarette smoking correlating with heart disease, the public confusion about what living healthy is all about, and so much more. As you can tell from this LLVLC Show Classic interview, Dr. Stephan Guyenet is a very intelligent voice of reason in the pursuit of weight loss and optimizing health.

Dr. Guyenet’s January 2014 Lecture:
Why Do We Overeat? A Neurobiological Perspective


http://youtu.be/Mp2p4TdLn_8
THE ALL-NEW COOKIES & CREAM QUEST PROTEIN BAR:

NOTICE OF DISCLOSURE: http://cmp.ly/3
AUTHENTIC PALEO MUFFINS, BAGELS & MORE

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 801
- SUPPORT OUR SPONSOR: Cookies & Cream Quest Protein Bar
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Dr. Stephan Guyenet bio
- Dr. Guyenet’s “Whole Health Source” blog
- Dr. Stephan Guyenet on Twitter
- Dr. Stephan Guyenet on Facebook
- Dr. Stephan Guyenet on LinkedIn
- Slides from AHS13 Lecture: Insulin and Obesity: Reconciling Conflicting Evidence
- VIDEO: Why Do We Overeat? A Neurobiological Perspective
- VIDEO: AHS11 Lecture – Obesity: Old Solutions for a New Problem
- VIDEO: TEDxHarvardLaw – Stephan Guyenet – The American Diet
- GUEST ARTICLE by Dr. Guyenet in February 2012 in PCC Natural Markets: Paleolithic diets: Should we eat like our ancestors?

797: Guest Host Dr. Terry Wahls Shares How Ketogenic Paleo Healed Her From MS

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Clinical professor of internal medicine, researcher, progressive MS overcomer, and author Dr. Terry Wahls is our special guest host in Episode 797 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

What a delightful guest host we have for you today in the truly remarkable Dr. Terry Wahls, MD who has developed an integrative approach to healing chronic autoimmune conditions after overcoming a relapsing, remitting progressive multiple sclerosis (MS) in 2000 that had her taking chemotherapy and confined to a tilt-reclined wheelchair to now thriving thanks to some basic nutritional changes she made based on Paleo and low-carb diet principles (listen to Jimmy’s previous interviews with Dr. Wahls to hear her full story in Episode 533 and Episode 637).

Needless to say, Dr. Wahls’ inspiring story quickly gained overnight fame, especially after her November 2011 “Minding Your Mitochondria” TEDx video went viral and now has in excess of 1.6 million views on YouTube and counting. This caught the attention of a publisher who asked her to write a book about the therapy she has been using personally and researching for other multiple sclerosis sufferers called The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine.

Dr. Wahls is interviewed by a University of Iowa master’s degree student named Brooke Blazevich (e-mail her at brooke-blazevich@uiowa.edu) who has a bachelor’s degree in Dietetics from Western Illinois University. Ever since she heard about the story of Dr. Wahls overcoming MS, Brooke has become a big fan of her work to help others dealing with various autoimmune issues that could be improved through the implementation of a nutrient-rich diet. Listen in as Brooke and Dr. Wahls share her story, how and why she designed her diet with 3 (beginner, intermediate, advanced) levels to choose from, how this diet takes the idea of “healthy eating” to a new level, the rhyme and reason of Dr. Wahls Food Pyramid, the recipes, grocery lists, and cooking tips that are shared in her book, and more.

Here are the key points discussed during this podcast:
- The importance of food as medicine
- Overview of symptoms and number of people affected by MS
- Why mitochondria are essential to people with MS
- Brief overview of what the Wahls Protocol is
- Review of ketosis
- Challenge of achieving both ketosis and a nutrient dense diet
- How nutrient-dense ketogenic diets heal the brain

This is one of the most awe-inspiring podcasts we’ve ever aired and one you won’t soon forget! ENJOY!

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

NOTICE OF DISCLOSURE: http://cmp.ly/3
DARK CHOCOLATE ORANGE CHOCOPERFECTION BARS

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 797
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- SUPPORT OUR SPONSOR: Get the brand new Dark Chocolate Orange ChocoPerfection Bars
- Dr. Terry Wahls bio
- The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine
- DrTerryWahls.com
- Dr. Terry Wahl’s blog
- VIDEO: Minding Your Mitochondria: Dr. Terry Wahls at TEDxIowaCity
- Dr. Wahls on Twitter
- Dr. Wahls on Facebook
- Dr. Terry Wahls on YouTube
- RELATED PODCAST: The LLVLC Show #533: Dr. Terry Wahls Uses The Paleo Diet To Heal Her Body From Multiple Sclerosis (MS)
- RELATED PODCAST: The LLVLC Show #637: Encore Week 2013 – Dr. Terry Wahls

796: Guest Host Ben Greenfield On Gaining Muscle On A Ketogenic Diet And More

Ben-Greenfield-Fitness

Coach, author, speaker, ex-bodybuilder, Ironman triathlete, and fitness and health podcaster Ben Greenfield is our special guest host in Episode 796 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve pulled out the big guns for today’s show with a highly-qualified special guest host. He is Ben Greenfield from the top-ranked “The Ben Greenfield Fitness” iTunes podcast where he is joined by his affable co-host Brock Skywalker. Ben is releasing his debut book from Victory Belt Publishing called Beyond Training: Mastering Endurance, Health & Life on April 15, 2014 all about how to overcome common health-related training issues while optimizing your workouts so you can look, feel, and perform like a champion.

Ben and Brock fill in for our host Jimmy Moore today (who is in the editing process of his August 5, 2014 book release Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet) by doing it in their familiar question and answer style of “The Ben Greenfield Fitness” podcast. Here are the topics discussed in today’s show:

Should You Eat Before A Long Workout?

Robert: I’m a wild land firefighter and for training we do these extremely hard complete ass kicking hikes loaded down with gear that seriously take everything i got and you can not fall out. I’m trying to switch to being more of a fat burner than a sugar burner but I don’t have time to go keto before fire season. I read an article on your website saying the day prior to something hardcore you can carb up. My question is the night before the hike should I carb up before bed but eat any carbs in the morning before the hike? Or just protein and fat. I would love to use these hikes to train my body to burn fat, and am wondering if eating carbs right before it will keep my body trained on relying on carbs. No matter what though falling out of the hike is not an option. Please let me know your thoughts.

Links mentioned in the response:
Eating For A Long Workout podcast episode with Steve Born
Study: Effects of high-fat and high-carbohydrate diets on metabolism and performance in cycling
Study: Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training
Article: The Real Truth About What To Eat Before, During And After Your Workouts & Races
Endurance Pack for fueling long workouts

Getting Off A Ketogenic Diet Safely

Bill: Wants some tips on transitioning away from a ketogenic diet for competition. He is 57 and on a low carb diet (hybrid of bulletproof and meatless paleo). He is concentrating this race season on shorter distances (sprints and olympic triathlon) and and would like to return to the carb intensive nutrition he used to be on for heavy competition. Is this an either or situation? Does he have to give up all sources of healthy fats if he wants to eat more fast burning carbs? How should he balance the ratios of introducing carbs and reducing fat?

Links mentioned in the response:
Study: Impaired glucose tolerance in low-carbohydrate diet: maybe only a physiological state
Gluten-free, raw, unpasteurized Apple Cider Vinegar
Bitter Melon Extract

Can HDL Be Too High?

Suzanne: She wants to know when HDL could be too high and become a cause for concern. She is 40, fairly active, 120lbs, 5′ 5″, 14-16% body fat, and eats a paleo diet. She is working with a health practitioner that is inline with her paleo lifestyle. Recently her blood panel came back and the doc was concerned. HDL 200, Total Cholesterol 341, Triglycerids 40, LDL 131, CRP .2, Vit D is low at 28. Do you have any insite on that and how you would address her overly HDL levels. Doc is suggesting cutting her saturated fat intake. What are you thoughts on that.

David: He just looked at your lab reports and saw your “astronomically high” HDL readings. How do you get those readings so high? David is Paleo, low-carb and has been for about two years. He weight trains and does sprints and has never had a reading over 90. He wants to know how you do it!

Links mentioned in the response:
Study: Measuring HDL particles as opposed to HDL cholesterol is a a better indicator of coronary heart disease
Upgraded MCT Oil
23andme genetic testing

Is distilled water healthy?

Luke: He heard a doctor say something on Jimmy Moore’s show about doing an annual 7-10 day fast where you drink only distilled water. He said that this is a good way to flush out toxins and prevent certain types of cancer. Luke is a triathlete and trains almost year round. If he was to do a fast like this, would it really damage his muscle and power? Perhaps even damage his health. Do you recommend this type of thing at all?

Links mentioned in the response:
This Detox Pack
Trace liquid minerals
Sea salt
Whole house water structuring unit

Gaining muscle on a ketogenic diet

Tanner: He listened to the Paleocon speech by Ameer Rosic on Ketogenic Diets. He said that Ketogenic diets may not be great for athletes and people who are trying to gain muscle and strength because of the IGF response. Can you shed some light on how these hormones effect each other. Cortisol, insulin, HGH and IGF1 any help and info on the relationship between ketogenic diets and muscle growth.

Links mentioned in the response:
Study: Effects of Dietary Carbohydrate Restriction with High Protein Intake on Protein Metabolism and the Somatotropic Axis

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

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AUTHENTIC PALEO MUFFINS, BAGELS & MORE

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 796
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Ben Greenfield from “Ben Greenfield Fitness”
- Ben on Twitter
- Brock Skywalker from “Frozen Puck”
- Brock on Twitter
- “The Ben Greenfield Fitness” iTunes podcast
- Beyond Training: Mastering Endurance, Health & Life
- RELATED PODCAST: Ask The Low-Carb Experts #37: Ben Greenfield | Ketogenic Diets And Exercise Performance
- RELATED PODCAST: The LLVLC Show #682: Guest Hosts Ben Greenfield And Brock Skywalker On The Dangers Of Extreme Carb Restriction

Category Archives: Real Foods

806: Guest Host Cassie Bjork Interviews Michelle Tam From ‘Nom Nom Paleo’

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Registered, Licensed Dietitian, health coach, blogger and podcaster Cassie Bjork is our special guest host interviewing Paleo blogger and author Michelle Tam in Episode 806 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

Today we’ve got a guest host that may be familiar to fans of Jimmy Moore’s podcast. She is Cassie Bjork from “Dietitian Cassie” and serves as Jimmy’s co-host on his Friday podcast “Low-Carb Conversations With Jimmy Moore & Friends.” She is incredibly passionate about exposing people to healthy nutrition with real food. Through her work as Dietitian Cassie, she focuses on debunking rumors, diet myths and fads while teaching clients how to eat healthy by breaking down research-based material into practical forms that can be implemented into any lifestyle. Cassie is an ardent believer in using real food for optimal health and performance and strives to live a balanced lifestyle while helping others do the same.

Cassie invited on Paleo blogger and New York Times bestselling author of Nom Nom Paleo: Food for Humans Michelle Tam from “Nom Nom Paleo.” In partnership with her husband, Henry Fong, Michelle developed the top-selling Nom Nom Paleo iPad app as well as their new book. When she’s not cooking or writing, Michelle can be found working graveyard shifts as a hospital pharmacist, chasing her two young sons around the house, or passed out cold (yes, she’s got quite the quirky sense of humor, but that’s why we love her!).

Listen in as Cassie and Michelle discuss how she balances the many important roles in her life, how she prioritizes each of those duties to stay sane through the busyness, what she feeds her kids in their school lunches, how she transitioned her kids to embrace and love the Paleo diet, the importance of being realistic and listening to your body, the critical impact of exercise on health, not falling for “Paleo Perfectionism,” her recommendations for stress management to prevent stress eating, and how the idea of treats fits into a Paleo template. And don’t miss hearing Michelle shares her kitchen staples and what she does when she doesn’t have a lot of time to cook. This is a fun episode with two amazingly spectacular leaders in the Paleo/real food community.

Get Michelle Tam’s new book Nom Nom Paleo:

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

NOTICE OF DISCLOSURE: http://cmp.ly/3

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

NOTICE OF DISCLOSURE: http://cmp.ly/3

LINKS MENTIONED IN EPISODE 806
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- “Dietitian Cassie” website
- “Low-Carb Conversations” podcast
- Cassie on Facebook
- Cassie on Twitter
- Cassie on Instagram
- Cassie on Pinterest
- Michelle Tam at “Nom Nom Paleo”
- Nom Nom Paleo: Food for Humans
- Nom Nom Paleo iPad app
- Michelle on Facebook
- Michelle on Twitter
- Michelle on Instagram
- Michelle on Pinterest
- Michelle’s “Surviving The Night Shift”
- Michelle’s “Packing Paleo School Lunches”
- Michelle’s “Egg-stravaganza!”

803: Guest Hosts Sarah Ballantyne and Stacy Toth Offer Up ‘The Paleo Approach’

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Former research scientist, blogger, podcaster, and author Dr. Sarah Ballantyne, PhD and blogger, podcaster, and author Stacy Toth are our special guest co-hosts in Episode 803 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve got an outstanding pair of guest hosts who know their way around a health podcast as the co-hosts of their very own successful iTunes health podcast called “The Paleo View.” They are Dr. Sarah Ballantyne from “The Paleo Mom” blog and Stacy Toth from “Paleo Parents” and they are both self-professed nutrient-seekers. These two lovely ladies share their inspirational stories, both of them losing and maintaining over 100-pound weight loss, battling with autoimmune diseases, and arriving at the realization that the key to their health was a focus on eating the most nutrient-dense foods possible.

Listen in as Sarah and Stacy discuss the extensive research Sarah did for her brand new Victory Belt Publishing book The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body that helped her realize the key role that nutrient-deficiency plays in all chronic disease, what micronutrients are most deficient in theAmerican diet, how a standard Paleo, low-carb, or primal diet might be deficient in these key nutrients, especially vitamin A, vitamin D, vitamin K2, vitamin E, zinc, magnesium and folate, and why it’s better to seek whole food sources of nutrients instead of supplements. You won’t want to miss what Sarah and Stacy have to share to help you become a nutrient-seeker, too.

  • 0:00 – Welcome to Livin’ La Vida Low Carb with your guest hosts Stacy and Sarah!
    • This is Stacy and Sarah’s second time guest hosting on The Livin’ La Vida Low-Carb Show podcast – check out the first episode here
    • More on Stacy
      • Lost over 100 pounds, and has maintained that weight-loss through diet and lifestyle
      • In the last year she has developed a passion for lifting heavy things and most recently won her first ever competition, a Strongman Competition
      • She has three boys and a wonderful stay-at-home husband to help her keep everything a float
      • Everyone in the family eats a paleo diet
      • Matt and Stacy are authors of Eat Like a Dinosaur, Beyond Bacon, the e-book 3 Phase Paleo, and the upcoming Real Life Paleo
    • More on Sarah
      • She has a PhD in Medical Biophysics and use to do medical research before becoming a stay-at-home mom
      • Her decision to become a stay-at-home mom was largely influenced by her health, as she was struggling with obesity
      • She has also lost and maintained and an over 100 pound weight-loss
      • Previously, Sarah also was struggling with a number of autoimmune diseases, which led her to the paleo diet and to start blogging
      • Her first book The Paleo Approach was released in January – it is a science and guidebook that explains the principles of a paleo diet and the extra mile that someone with an immune or autoimmune issue needs to go to regulate their immune system with diet
      • The companion cookbook, The Paleo Approach Cookbook, will be released in August
      • Stacy notes that Sarah is also a Canadian
  • 4:33 – Stacy and Sarah’s Stance on Paleo
    • Both Stacy and Sarah define themselves as nutrient seekers, which is how they define what they are interested in consuming without putting a specific label on it
    • Overtime both of their diets have evolved into this model, and they have each gained an interest in consuming the foods that are the most nutrient dense in an enjoyable way
    • 3 Phase Paleo was the first of the Paleo Parent books where they talked about their three phase approach to not only removing certain foods, but on replacing the foods you are removing with nutrient dense ones instead
    • The Paleo Approach is another excellent resource that focuses on the ‘adding in’ and how beneficial this approach is to your health and wellbeing
    • Stacy reflected on how her diet and lifestyle evolved over time, and what happened that led her to her current food philosophy
    • Sarah shared her health journey and what led her to seek out a nutrient dense approach to living, specifically what inspired her to think about her diet differently
    • Stacy and Sarah chatted about organ meat and their recommendation for consuming organ meat at least twice a week
    • Sarah points out that many people have mental blocks around organ meat, and both Stacy and Sarah had to learn to like organ meat (check out both The Paleo Mom’s recipe index and Paleo Parent’s index for recipes that disguise organ meats)
  • 21:48 – Nutrient Deficiencies and How to Counteract
    • A Paleo or primal diet may be deficient in a number of minerals, vitamins and fat-soluble vitamins
    • Sarah points out that she looks at her nutrient goals over the course of the week, and why zinc intake is one of her main focuses, which she likes to incorporate through canned oysters, but shellfish in general will provide you with zinc
    • Red meat, like organ meat, leafy greens, especially spinach, and some nuts and seeds are also high in zinc
    • Sarah shared on why zinc is such an important mineral and how it impacts functions within the body
    • Stacy’s boys really like clams and they go with the canned kind, which makes it an affordable option
    • Specifically for Stacy, she focuses on incorporating bone broth, which is rich in glycine and many others minerals
    • Offal and shellfish are both synergistically rich in vitamins A, D and K2
    • Liver is so rich in nutrients that you could consume it once a week and meet your vitamin A needs
    • Consuming A, D and K2 are absolutely critical for bone health, dental health, and connective tissue and joint health
    • Vitamin E is another nutrient that many are deficient in, which comes primarily from green vegetables and nuts and seeds
    • Folic acid is a synthetic form of folate, and folate is a B vitamin
    • Folic acid is not efficiently absorbed and it is better for our bodies to simply have folate instead
    • Folate is high in green vegetables, tropical fruits and citrus fruits – citrus is overall a rockstar food because of how nutrient it is
    • Magnesium is not the easiest nutrient to get, as we primarily get it through large portions of dark leafy greens, which doesn’t happen to be a prominent food in most folks diets
    • However, Stacy points out that chocolate has magnesium
    • Bananas, plantains, citrus fruits, figs and a lot of dried fruits are high in magnesium
    • Eat your vegetables, and your liver, and your citrus fruit, and your bone broth, and render your own lard from pasture raised pigs when you feel ready (Beyond Bacon can teach you how to easily do this)
  • 41:00 – Closing Thoughts
    • If there is one thing you should do from what you learned on this week’s show, Sarah suggests that folks work on adding micronutrient mindfulness to their actions
    • Simply have the topic of nutrient density on your radar and start to think through your choices from that standpoint
    • And don’t worry right now about whether or not it is tasty, there are many ways to hide these foods and to trick your palate so that you can warm up to it slowly
    • Stacy’s tip is to be prepared – it is when you will eat your best and with mindful decisions
      • What do I need to do this week to make sure I am getting seafood?
        • Green vegetables?
        • Broth, organ meat, or whatever you are looking to try?
  • 48:11 – Closing
      • It has been awesome joining this week’s show as guest hosts!
      • If you enjoyed Sarah and Stacy’s guest show – be sure to find them at The Paleo View, The Paleo Mom, and the Paleo Parents
      • Thank you everyone!

    Check out these recipes that were shared during today’s episode:
    - Paleo Parents’ “Linguini” with Clam Sauce
    - Paleo Parents’ Spaghetti Squash with Meat and Offal Sauce
    - Paleo Parents’ Stacy’s Soup
    - The Paleo Mom’s Offal Recipes

    Get Sarah’s new book The Paleo Approach:
    INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

    NOTICE OF DISCLOSURE: http://cmp.ly/3
    #1 BESTSELLING BLOOD SUGAR LOWERING SUPPLEMENT

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    LINKS MENTIONED IN EPISODE 803
    - SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
    - SUPPORT OUR SPONSOR: Glycosolve with berberine and banaba leaf
    - Dr. Sarah Ballantyne bio
    - Sarah’s “The Paleo Mom” blog
    - The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body
    - Sarah on Twitter
    - Stacy Toth bio
    - Stacy’s “Paleo Parents” blog
    - Sarah and Stacy’s “The Paleo View” iTunes podcast
    - RELATED PODCAST: The LLVLC Show #672: Guest Hosts Sarah Ballantyne And Stacy Toth From The Paleo View Podcast
    - RELATED PODCAST: The LLVLC Show #699: Paleo Parents Matthew McCarry And Stacy Toth Help Us Move ‘Beyond Bacon’
    - RELATED PODCAST: The LLVLC Show #589: Scientist-Turned-Stay-At-Home ‘Paleo Mom’ Sarah Ballantyne

801: LLVLC Classic – Dr. Stephan Guyenet Challenging Nutritional Norms

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Neurobiologist, obesity researcher, author and lecturer Dr. Stephan Guyenet, PhD is our guest today for this LLVLC Show Classic from our golden archives in Episode 801 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

In today’s LLVLC Show Classic episode, we’re so happy to present to you one of the great unsung heroes in the Paleo community in University of Washington neurobiologist and nutritional health expert Dr. Stephan Guyenet from the “Whole Health Source” blog. He has been one of the leading voices of the science supporting the consumption of healthy fats and traditional Paleolithic types of diets. Since the original airing of this interview with Jimmy, Dr. Guyenet has become most famous for promoting the idea of “food reward” in obesity and in 2013 joined forces with Dan Pardi from “Dan’s Plan” on a weight and health effort called the Ideal Weight Program.

Listen in to hear Jimmy and Dr. Guyenet discuss how and why he got interested in the subject of health, where he sees the Paleo and low-carb movement going in the future, his thinking about the perception of sugar versus fat in American culture, how MSG mimics sugar in the body, why grains respond different in some people than others, why grinding, soaking, and fermenting grains is so important if you are going to consume them, why eating a 100% whole grain bread is unnatural, why the calorie theory is not as relevant to body fat regulation as we’ve been led to believe, how your body will defend a “set point” where it wants to keep your body weight at, the role of leptin resistance in growing fat mass, producing hunger, and slowing calorie-burning, why insulin is not as critical as leptin, the positive role of gut flora and bacteria in the body, why the polymer oligofructose (a form of inulin) promotes fat loss, the exercise component in fat loss and a healthy lifestyle, why sprints and circuit training is most effective for increasing insulin sensitivity and reducing body fat, the impact of Gary Taubes’ Good Calories Bad Calories, the distinction between a heart attack, atherosclerosis and cardiovascular disease, the rise and fall in cigarette smoking correlating with heart disease, the public confusion about what living healthy is all about, and so much more. As you can tell from this LLVLC Show Classic interview, Dr. Stephan Guyenet is a very intelligent voice of reason in the pursuit of weight loss and optimizing health.

Dr. Guyenet’s January 2014 Lecture:
Why Do We Overeat? A Neurobiological Perspective


http://youtu.be/Mp2p4TdLn_8
THE ALL-NEW COOKIES & CREAM QUEST PROTEIN BAR:

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AUTHENTIC PALEO MUFFINS, BAGELS & MORE

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LINKS MENTIONED IN EPISODE 801
- SUPPORT OUR SPONSOR: Cookies & Cream Quest Protein Bar
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Dr. Stephan Guyenet bio
- Dr. Guyenet’s “Whole Health Source” blog
- Dr. Stephan Guyenet on Twitter
- Dr. Stephan Guyenet on Facebook
- Dr. Stephan Guyenet on LinkedIn
- Slides from AHS13 Lecture: Insulin and Obesity: Reconciling Conflicting Evidence
- VIDEO: Why Do We Overeat? A Neurobiological Perspective
- VIDEO: AHS11 Lecture – Obesity: Old Solutions for a New Problem
- VIDEO: TEDxHarvardLaw – Stephan Guyenet – The American Diet
- GUEST ARTICLE by Dr. Guyenet in February 2012 in PCC Natural Markets: Paleolithic diets: Should we eat like our ancestors?

797: Guest Host Dr. Terry Wahls Shares How Ketogenic Paleo Healed Her From MS

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Clinical professor of internal medicine, researcher, progressive MS overcomer, and author Dr. Terry Wahls is our special guest host in Episode 797 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

What a delightful guest host we have for you today in the truly remarkable Dr. Terry Wahls, MD who has developed an integrative approach to healing chronic autoimmune conditions after overcoming a relapsing, remitting progressive multiple sclerosis (MS) in 2000 that had her taking chemotherapy and confined to a tilt-reclined wheelchair to now thriving thanks to some basic nutritional changes she made based on Paleo and low-carb diet principles (listen to Jimmy’s previous interviews with Dr. Wahls to hear her full story in Episode 533 and Episode 637).

Needless to say, Dr. Wahls’ inspiring story quickly gained overnight fame, especially after her November 2011 “Minding Your Mitochondria” TEDx video went viral and now has in excess of 1.6 million views on YouTube and counting. This caught the attention of a publisher who asked her to write a book about the therapy she has been using personally and researching for other multiple sclerosis sufferers called The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine.

Dr. Wahls is interviewed by a University of Iowa master’s degree student named Brooke Blazevich (e-mail her at brooke-blazevich@uiowa.edu) who has a bachelor’s degree in Dietetics from Western Illinois University. Ever since she heard about the story of Dr. Wahls overcoming MS, Brooke has become a big fan of her work to help others dealing with various autoimmune issues that could be improved through the implementation of a nutrient-rich diet. Listen in as Brooke and Dr. Wahls share her story, how and why she designed her diet with 3 (beginner, intermediate, advanced) levels to choose from, how this diet takes the idea of “healthy eating” to a new level, the rhyme and reason of Dr. Wahls Food Pyramid, the recipes, grocery lists, and cooking tips that are shared in her book, and more.

Here are the key points discussed during this podcast:
- The importance of food as medicine
- Overview of symptoms and number of people affected by MS
- Why mitochondria are essential to people with MS
- Brief overview of what the Wahls Protocol is
- Review of ketosis
- Challenge of achieving both ketosis and a nutrient dense diet
- How nutrient-dense ketogenic diets heal the brain

This is one of the most awe-inspiring podcasts we’ve ever aired and one you won’t soon forget! ENJOY!

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

NOTICE OF DISCLOSURE: http://cmp.ly/3
DARK CHOCOLATE ORANGE CHOCOPERFECTION BARS

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 797
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- SUPPORT OUR SPONSOR: Get the brand new Dark Chocolate Orange ChocoPerfection Bars
- Dr. Terry Wahls bio
- The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine
- DrTerryWahls.com
- Dr. Terry Wahl’s blog
- VIDEO: Minding Your Mitochondria: Dr. Terry Wahls at TEDxIowaCity
- Dr. Wahls on Twitter
- Dr. Wahls on Facebook
- Dr. Terry Wahls on YouTube
- RELATED PODCAST: The LLVLC Show #533: Dr. Terry Wahls Uses The Paleo Diet To Heal Her Body From Multiple Sclerosis (MS)
- RELATED PODCAST: The LLVLC Show #637: Encore Week 2013 – Dr. Terry Wahls

796: Guest Host Ben Greenfield On Gaining Muscle On A Ketogenic Diet And More

Ben-Greenfield-Fitness

Coach, author, speaker, ex-bodybuilder, Ironman triathlete, and fitness and health podcaster Ben Greenfield is our special guest host in Episode 796 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve pulled out the big guns for today’s show with a highly-qualified special guest host. He is Ben Greenfield from the top-ranked “The Ben Greenfield Fitness” iTunes podcast where he is joined by his affable co-host Brock Skywalker. Ben is releasing his debut book from Victory Belt Publishing called Beyond Training: Mastering Endurance, Health & Life on April 15, 2014 all about how to overcome common health-related training issues while optimizing your workouts so you can look, feel, and perform like a champion.

Ben and Brock fill in for our host Jimmy Moore today (who is in the editing process of his August 5, 2014 book release Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet) by doing it in their familiar question and answer style of “The Ben Greenfield Fitness” podcast. Here are the topics discussed in today’s show:

Should You Eat Before A Long Workout?

Robert: I’m a wild land firefighter and for training we do these extremely hard complete ass kicking hikes loaded down with gear that seriously take everything i got and you can not fall out. I’m trying to switch to being more of a fat burner than a sugar burner but I don’t have time to go keto before fire season. I read an article on your website saying the day prior to something hardcore you can carb up. My question is the night before the hike should I carb up before bed but eat any carbs in the morning before the hike? Or just protein and fat. I would love to use these hikes to train my body to burn fat, and am wondering if eating carbs right before it will keep my body trained on relying on carbs. No matter what though falling out of the hike is not an option. Please let me know your thoughts.

Links mentioned in the response:
Eating For A Long Workout podcast episode with Steve Born
Study: Effects of high-fat and high-carbohydrate diets on metabolism and performance in cycling
Study: Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training
Article: The Real Truth About What To Eat Before, During And After Your Workouts & Races
Endurance Pack for fueling long workouts

Getting Off A Ketogenic Diet Safely

Bill: Wants some tips on transitioning away from a ketogenic diet for competition. He is 57 and on a low carb diet (hybrid of bulletproof and meatless paleo). He is concentrating this race season on shorter distances (sprints and olympic triathlon) and and would like to return to the carb intensive nutrition he used to be on for heavy competition. Is this an either or situation? Does he have to give up all sources of healthy fats if he wants to eat more fast burning carbs? How should he balance the ratios of introducing carbs and reducing fat?

Links mentioned in the response:
Study: Impaired glucose tolerance in low-carbohydrate diet: maybe only a physiological state
Gluten-free, raw, unpasteurized Apple Cider Vinegar
Bitter Melon Extract

Can HDL Be Too High?

Suzanne: She wants to know when HDL could be too high and become a cause for concern. She is 40, fairly active, 120lbs, 5′ 5″, 14-16% body fat, and eats a paleo diet. She is working with a health practitioner that is inline with her paleo lifestyle. Recently her blood panel came back and the doc was concerned. HDL 200, Total Cholesterol 341, Triglycerids 40, LDL 131, CRP .2, Vit D is low at 28. Do you have any insite on that and how you would address her overly HDL levels. Doc is suggesting cutting her saturated fat intake. What are you thoughts on that.

David: He just looked at your lab reports and saw your “astronomically high” HDL readings. How do you get those readings so high? David is Paleo, low-carb and has been for about two years. He weight trains and does sprints and has never had a reading over 90. He wants to know how you do it!

Links mentioned in the response:
Study: Measuring HDL particles as opposed to HDL cholesterol is a a better indicator of coronary heart disease
Upgraded MCT Oil
23andme genetic testing

Is distilled water healthy?

Luke: He heard a doctor say something on Jimmy Moore’s show about doing an annual 7-10 day fast where you drink only distilled water. He said that this is a good way to flush out toxins and prevent certain types of cancer. Luke is a triathlete and trains almost year round. If he was to do a fast like this, would it really damage his muscle and power? Perhaps even damage his health. Do you recommend this type of thing at all?

Links mentioned in the response:
This Detox Pack
Trace liquid minerals
Sea salt
Whole house water structuring unit

Gaining muscle on a ketogenic diet

Tanner: He listened to the Paleocon speech by Ameer Rosic on Ketogenic Diets. He said that Ketogenic diets may not be great for athletes and people who are trying to gain muscle and strength because of the IGF response. Can you shed some light on how these hormones effect each other. Cortisol, insulin, HGH and IGF1 any help and info on the relationship between ketogenic diets and muscle growth.

Links mentioned in the response:
Study: Effects of Dietary Carbohydrate Restriction with High Protein Intake on Protein Metabolism and the Somatotropic Axis

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

NOTICE OF DISCLOSURE: http://cmp.ly/3
AUTHENTIC PALEO MUFFINS, BAGELS & MORE

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 796
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Ben Greenfield from “Ben Greenfield Fitness”
- Ben on Twitter
- Brock Skywalker from “Frozen Puck”
- Brock on Twitter
- “The Ben Greenfield Fitness” iTunes podcast
- Beyond Training: Mastering Endurance, Health & Life
- RELATED PODCAST: Ask The Low-Carb Experts #37: Ben Greenfield | Ketogenic Diets And Exercise Performance
- RELATED PODCAST: The LLVLC Show #682: Guest Hosts Ben Greenfield And Brock Skywalker On The Dangers Of Extreme Carb Restriction

Category Archives: Real Foods

806: Guest Host Cassie Bjork Interviews Michelle Tam From ‘Nom Nom Paleo’

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Registered, Licensed Dietitian, health coach, blogger and podcaster Cassie Bjork is our special guest host interviewing Paleo blogger and author Michelle Tam in Episode 806 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

Today we’ve got a guest host that may be familiar to fans of Jimmy Moore’s podcast. She is Cassie Bjork from “Dietitian Cassie” and serves as Jimmy’s co-host on his Friday podcast “Low-Carb Conversations With Jimmy Moore & Friends.” She is incredibly passionate about exposing people to healthy nutrition with real food. Through her work as Dietitian Cassie, she focuses on debunking rumors, diet myths and fads while teaching clients how to eat healthy by breaking down research-based material into practical forms that can be implemented into any lifestyle. Cassie is an ardent believer in using real food for optimal health and performance and strives to live a balanced lifestyle while helping others do the same.

Cassie invited on Paleo blogger and New York Times bestselling author of Nom Nom Paleo: Food for Humans Michelle Tam from “Nom Nom Paleo.” In partnership with her husband, Henry Fong, Michelle developed the top-selling Nom Nom Paleo iPad app as well as their new book. When she’s not cooking or writing, Michelle can be found working graveyard shifts as a hospital pharmacist, chasing her two young sons around the house, or passed out cold (yes, she’s got quite the quirky sense of humor, but that’s why we love her!).

Listen in as Cassie and Michelle discuss how she balances the many important roles in her life, how she prioritizes each of those duties to stay sane through the busyness, what she feeds her kids in their school lunches, how she transitioned her kids to embrace and love the Paleo diet, the importance of being realistic and listening to your body, the critical impact of exercise on health, not falling for “Paleo Perfectionism,” her recommendations for stress management to prevent stress eating, and how the idea of treats fits into a Paleo template. And don’t miss hearing Michelle shares her kitchen staples and what she does when she doesn’t have a lot of time to cook. This is a fun episode with two amazingly spectacular leaders in the Paleo/real food community.

Get Michelle Tam’s new book Nom Nom Paleo:

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

NOTICE OF DISCLOSURE: http://cmp.ly/3

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

NOTICE OF DISCLOSURE: http://cmp.ly/3

LINKS MENTIONED IN EPISODE 806
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- “Dietitian Cassie” website
- “Low-Carb Conversations” podcast
- Cassie on Facebook
- Cassie on Twitter
- Cassie on Instagram
- Cassie on Pinterest
- Michelle Tam at “Nom Nom Paleo”
- Nom Nom Paleo: Food for Humans
- Nom Nom Paleo iPad app
- Michelle on Facebook
- Michelle on Twitter
- Michelle on Instagram
- Michelle on Pinterest
- Michelle’s “Surviving The Night Shift”
- Michelle’s “Packing Paleo School Lunches”
- Michelle’s “Egg-stravaganza!”

803: Guest Hosts Sarah Ballantyne and Stacy Toth Offer Up ‘The Paleo Approach’

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Former research scientist, blogger, podcaster, and author Dr. Sarah Ballantyne, PhD and blogger, podcaster, and author Stacy Toth are our special guest co-hosts in Episode 803 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve got an outstanding pair of guest hosts who know their way around a health podcast as the co-hosts of their very own successful iTunes health podcast called “The Paleo View.” They are Dr. Sarah Ballantyne from “The Paleo Mom” blog and Stacy Toth from “Paleo Parents” and they are both self-professed nutrient-seekers. These two lovely ladies share their inspirational stories, both of them losing and maintaining over 100-pound weight loss, battling with autoimmune diseases, and arriving at the realization that the key to their health was a focus on eating the most nutrient-dense foods possible.

Listen in as Sarah and Stacy discuss the extensive research Sarah did for her brand new Victory Belt Publishing book The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body that helped her realize the key role that nutrient-deficiency plays in all chronic disease, what micronutrients are most deficient in theAmerican diet, how a standard Paleo, low-carb, or primal diet might be deficient in these key nutrients, especially vitamin A, vitamin D, vitamin K2, vitamin E, zinc, magnesium and folate, and why it’s better to seek whole food sources of nutrients instead of supplements. You won’t want to miss what Sarah and Stacy have to share to help you become a nutrient-seeker, too.

  • 0:00 – Welcome to Livin’ La Vida Low Carb with your guest hosts Stacy and Sarah!
    • This is Stacy and Sarah’s second time guest hosting on The Livin’ La Vida Low-Carb Show podcast – check out the first episode here
    • More on Stacy
      • Lost over 100 pounds, and has maintained that weight-loss through diet and lifestyle
      • In the last year she has developed a passion for lifting heavy things and most recently won her first ever competition, a Strongman Competition
      • She has three boys and a wonderful stay-at-home husband to help her keep everything a float
      • Everyone in the family eats a paleo diet
      • Matt and Stacy are authors of Eat Like a Dinosaur, Beyond Bacon, the e-book 3 Phase Paleo, and the upcoming Real Life Paleo
    • More on Sarah
      • She has a PhD in Medical Biophysics and use to do medical research before becoming a stay-at-home mom
      • Her decision to become a stay-at-home mom was largely influenced by her health, as she was struggling with obesity
      • She has also lost and maintained and an over 100 pound weight-loss
      • Previously, Sarah also was struggling with a number of autoimmune diseases, which led her to the paleo diet and to start blogging
      • Her first book The Paleo Approach was released in January – it is a science and guidebook that explains the principles of a paleo diet and the extra mile that someone with an immune or autoimmune issue needs to go to regulate their immune system with diet
      • The companion cookbook, The Paleo Approach Cookbook, will be released in August
      • Stacy notes that Sarah is also a Canadian
  • 4:33 – Stacy and Sarah’s Stance on Paleo
    • Both Stacy and Sarah define themselves as nutrient seekers, which is how they define what they are interested in consuming without putting a specific label on it
    • Overtime both of their diets have evolved into this model, and they have each gained an interest in consuming the foods that are the most nutrient dense in an enjoyable way
    • 3 Phase Paleo was the first of the Paleo Parent books where they talked about their three phase approach to not only removing certain foods, but on replacing the foods you are removing with nutrient dense ones instead
    • The Paleo Approach is another excellent resource that focuses on the ‘adding in’ and how beneficial this approach is to your health and wellbeing
    • Stacy reflected on how her diet and lifestyle evolved over time, and what happened that led her to her current food philosophy
    • Sarah shared her health journey and what led her to seek out a nutrient dense approach to living, specifically what inspired her to think about her diet differently
    • Stacy and Sarah chatted about organ meat and their recommendation for consuming organ meat at least twice a week
    • Sarah points out that many people have mental blocks around organ meat, and both Stacy and Sarah had to learn to like organ meat (check out both The Paleo Mom’s recipe index and Paleo Parent’s index for recipes that disguise organ meats)
  • 21:48 – Nutrient Deficiencies and How to Counteract
    • A Paleo or primal diet may be deficient in a number of minerals, vitamins and fat-soluble vitamins
    • Sarah points out that she looks at her nutrient goals over the course of the week, and why zinc intake is one of her main focuses, which she likes to incorporate through canned oysters, but shellfish in general will provide you with zinc
    • Red meat, like organ meat, leafy greens, especially spinach, and some nuts and seeds are also high in zinc
    • Sarah shared on why zinc is such an important mineral and how it impacts functions within the body
    • Stacy’s boys really like clams and they go with the canned kind, which makes it an affordable option
    • Specifically for Stacy, she focuses on incorporating bone broth, which is rich in glycine and many others minerals
    • Offal and shellfish are both synergistically rich in vitamins A, D and K2
    • Liver is so rich in nutrients that you could consume it once a week and meet your vitamin A needs
    • Consuming A, D and K2 are absolutely critical for bone health, dental health, and connective tissue and joint health
    • Vitamin E is another nutrient that many are deficient in, which comes primarily from green vegetables and nuts and seeds
    • Folic acid is a synthetic form of folate, and folate is a B vitamin
    • Folic acid is not efficiently absorbed and it is better for our bodies to simply have folate instead
    • Folate is high in green vegetables, tropical fruits and citrus fruits – citrus is overall a rockstar food because of how nutrient it is
    • Magnesium is not the easiest nutrient to get, as we primarily get it through large portions of dark leafy greens, which doesn’t happen to be a prominent food in most folks diets
    • However, Stacy points out that chocolate has magnesium
    • Bananas, plantains, citrus fruits, figs and a lot of dried fruits are high in magnesium
    • Eat your vegetables, and your liver, and your citrus fruit, and your bone broth, and render your own lard from pasture raised pigs when you feel ready (Beyond Bacon can teach you how to easily do this)
  • 41:00 – Closing Thoughts
    • If there is one thing you should do from what you learned on this week’s show, Sarah suggests that folks work on adding micronutrient mindfulness to their actions
    • Simply have the topic of nutrient density on your radar and start to think through your choices from that standpoint
    • And don’t worry right now about whether or not it is tasty, there are many ways to hide these foods and to trick your palate so that you can warm up to it slowly
    • Stacy’s tip is to be prepared – it is when you will eat your best and with mindful decisions
      • What do I need to do this week to make sure I am getting seafood?
        • Green vegetables?
        • Broth, organ meat, or whatever you are looking to try?
  • 48:11 – Closing
      • It has been awesome joining this week’s show as guest hosts!
      • If you enjoyed Sarah and Stacy’s guest show – be sure to find them at The Paleo View, The Paleo Mom, and the Paleo Parents
      • Thank you everyone!

    Check out these recipes that were shared during today’s episode:
    - Paleo Parents’ “Linguini” with Clam Sauce
    - Paleo Parents’ Spaghetti Squash with Meat and Offal Sauce
    - Paleo Parents’ Stacy’s Soup
    - The Paleo Mom’s Offal Recipes

    Get Sarah’s new book The Paleo Approach:
    INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

    NOTICE OF DISCLOSURE: http://cmp.ly/3
    #1 BESTSELLING BLOOD SUGAR LOWERING SUPPLEMENT

    NOTICE OF DISCLOSURE: http://cmp.ly/3
    LINKS MENTIONED IN EPISODE 803
    - SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
    - SUPPORT OUR SPONSOR: Glycosolve with berberine and banaba leaf
    - Dr. Sarah Ballantyne bio
    - Sarah’s “The Paleo Mom” blog
    - The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body
    - Sarah on Twitter
    - Stacy Toth bio
    - Stacy’s “Paleo Parents” blog
    - Sarah and Stacy’s “The Paleo View” iTunes podcast
    - RELATED PODCAST: The LLVLC Show #672: Guest Hosts Sarah Ballantyne And Stacy Toth From The Paleo View Podcast
    - RELATED PODCAST: The LLVLC Show #699: Paleo Parents Matthew McCarry And Stacy Toth Help Us Move ‘Beyond Bacon’
    - RELATED PODCAST: The LLVLC Show #589: Scientist-Turned-Stay-At-Home ‘Paleo Mom’ Sarah Ballantyne

801: LLVLC Classic – Dr. Stephan Guyenet Challenging Nutritional Norms

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Neurobiologist, obesity researcher, author and lecturer Dr. Stephan Guyenet, PhD is our guest today for this LLVLC Show Classic from our golden archives in Episode 801 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

In today’s LLVLC Show Classic episode, we’re so happy to present to you one of the great unsung heroes in the Paleo community in University of Washington neurobiologist and nutritional health expert Dr. Stephan Guyenet from the “Whole Health Source” blog. He has been one of the leading voices of the science supporting the consumption of healthy fats and traditional Paleolithic types of diets. Since the original airing of this interview with Jimmy, Dr. Guyenet has become most famous for promoting the idea of “food reward” in obesity and in 2013 joined forces with Dan Pardi from “Dan’s Plan” on a weight and health effort called the Ideal Weight Program.

Listen in to hear Jimmy and Dr. Guyenet discuss how and why he got interested in the subject of health, where he sees the Paleo and low-carb movement going in the future, his thinking about the perception of sugar versus fat in American culture, how MSG mimics sugar in the body, why grains respond different in some people than others, why grinding, soaking, and fermenting grains is so important if you are going to consume them, why eating a 100% whole grain bread is unnatural, why the calorie theory is not as relevant to body fat regulation as we’ve been led to believe, how your body will defend a “set point” where it wants to keep your body weight at, the role of leptin resistance in growing fat mass, producing hunger, and slowing calorie-burning, why insulin is not as critical as leptin, the positive role of gut flora and bacteria in the body, why the polymer oligofructose (a form of inulin) promotes fat loss, the exercise component in fat loss and a healthy lifestyle, why sprints and circuit training is most effective for increasing insulin sensitivity and reducing body fat, the impact of Gary Taubes’ Good Calories Bad Calories, the distinction between a heart attack, atherosclerosis and cardiovascular disease, the rise and fall in cigarette smoking correlating with heart disease, the public confusion about what living healthy is all about, and so much more. As you can tell from this LLVLC Show Classic interview, Dr. Stephan Guyenet is a very intelligent voice of reason in the pursuit of weight loss and optimizing health.

Dr. Guyenet’s January 2014 Lecture:
Why Do We Overeat? A Neurobiological Perspective


http://youtu.be/Mp2p4TdLn_8
THE ALL-NEW COOKIES & CREAM QUEST PROTEIN BAR:

NOTICE OF DISCLOSURE: http://cmp.ly/3
AUTHENTIC PALEO MUFFINS, BAGELS & MORE

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 801
- SUPPORT OUR SPONSOR: Cookies & Cream Quest Protein Bar
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Dr. Stephan Guyenet bio
- Dr. Guyenet’s “Whole Health Source” blog
- Dr. Stephan Guyenet on Twitter
- Dr. Stephan Guyenet on Facebook
- Dr. Stephan Guyenet on LinkedIn
- Slides from AHS13 Lecture: Insulin and Obesity: Reconciling Conflicting Evidence
- VIDEO: Why Do We Overeat? A Neurobiological Perspective
- VIDEO: AHS11 Lecture – Obesity: Old Solutions for a New Problem
- VIDEO: TEDxHarvardLaw – Stephan Guyenet – The American Diet
- GUEST ARTICLE by Dr. Guyenet in February 2012 in PCC Natural Markets: Paleolithic diets: Should we eat like our ancestors?

797: Guest Host Dr. Terry Wahls Shares How Ketogenic Paleo Healed Her From MS

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Clinical professor of internal medicine, researcher, progressive MS overcomer, and author Dr. Terry Wahls is our special guest host in Episode 797 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

What a delightful guest host we have for you today in the truly remarkable Dr. Terry Wahls, MD who has developed an integrative approach to healing chronic autoimmune conditions after overcoming a relapsing, remitting progressive multiple sclerosis (MS) in 2000 that had her taking chemotherapy and confined to a tilt-reclined wheelchair to now thriving thanks to some basic nutritional changes she made based on Paleo and low-carb diet principles (listen to Jimmy’s previous interviews with Dr. Wahls to hear her full story in Episode 533 and Episode 637).

Needless to say, Dr. Wahls’ inspiring story quickly gained overnight fame, especially after her November 2011 “Minding Your Mitochondria” TEDx video went viral and now has in excess of 1.6 million views on YouTube and counting. This caught the attention of a publisher who asked her to write a book about the therapy she has been using personally and researching for other multiple sclerosis sufferers called The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine.

Dr. Wahls is interviewed by a University of Iowa master’s degree student named Brooke Blazevich (e-mail her at brooke-blazevich@uiowa.edu) who has a bachelor’s degree in Dietetics from Western Illinois University. Ever since she heard about the story of Dr. Wahls overcoming MS, Brooke has become a big fan of her work to help others dealing with various autoimmune issues that could be improved through the implementation of a nutrient-rich diet. Listen in as Brooke and Dr. Wahls share her story, how and why she designed her diet with 3 (beginner, intermediate, advanced) levels to choose from, how this diet takes the idea of “healthy eating” to a new level, the rhyme and reason of Dr. Wahls Food Pyramid, the recipes, grocery lists, and cooking tips that are shared in her book, and more.

Here are the key points discussed during this podcast:
- The importance of food as medicine
- Overview of symptoms and number of people affected by MS
- Why mitochondria are essential to people with MS
- Brief overview of what the Wahls Protocol is
- Review of ketosis
- Challenge of achieving both ketosis and a nutrient dense diet
- How nutrient-dense ketogenic diets heal the brain

This is one of the most awe-inspiring podcasts we’ve ever aired and one you won’t soon forget! ENJOY!

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

NOTICE OF DISCLOSURE: http://cmp.ly/3
DARK CHOCOLATE ORANGE CHOCOPERFECTION BARS

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 797
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- SUPPORT OUR SPONSOR: Get the brand new Dark Chocolate Orange ChocoPerfection Bars
- Dr. Terry Wahls bio
- The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine
- DrTerryWahls.com
- Dr. Terry Wahl’s blog
- VIDEO: Minding Your Mitochondria: Dr. Terry Wahls at TEDxIowaCity
- Dr. Wahls on Twitter
- Dr. Wahls on Facebook
- Dr. Terry Wahls on YouTube
- RELATED PODCAST: The LLVLC Show #533: Dr. Terry Wahls Uses The Paleo Diet To Heal Her Body From Multiple Sclerosis (MS)
- RELATED PODCAST: The LLVLC Show #637: Encore Week 2013 – Dr. Terry Wahls

796: Guest Host Ben Greenfield On Gaining Muscle On A Ketogenic Diet And More

Ben-Greenfield-Fitness

Coach, author, speaker, ex-bodybuilder, Ironman triathlete, and fitness and health podcaster Ben Greenfield is our special guest host in Episode 796 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve pulled out the big guns for today’s show with a highly-qualified special guest host. He is Ben Greenfield from the top-ranked “The Ben Greenfield Fitness” iTunes podcast where he is joined by his affable co-host Brock Skywalker. Ben is releasing his debut book from Victory Belt Publishing called Beyond Training: Mastering Endurance, Health & Life on April 15, 2014 all about how to overcome common health-related training issues while optimizing your workouts so you can look, feel, and perform like a champion.

Ben and Brock fill in for our host Jimmy Moore today (who is in the editing process of his August 5, 2014 book release Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet) by doing it in their familiar question and answer style of “The Ben Greenfield Fitness” podcast. Here are the topics discussed in today’s show:

Should You Eat Before A Long Workout?

Robert: I’m a wild land firefighter and for training we do these extremely hard complete ass kicking hikes loaded down with gear that seriously take everything i got and you can not fall out. I’m trying to switch to being more of a fat burner than a sugar burner but I don’t have time to go keto before fire season. I read an article on your website saying the day prior to something hardcore you can carb up. My question is the night before the hike should I carb up before bed but eat any carbs in the morning before the hike? Or just protein and fat. I would love to use these hikes to train my body to burn fat, and am wondering if eating carbs right before it will keep my body trained on relying on carbs. No matter what though falling out of the hike is not an option. Please let me know your thoughts.

Links mentioned in the response:
Eating For A Long Workout podcast episode with Steve Born
Study: Effects of high-fat and high-carbohydrate diets on metabolism and performance in cycling
Study: Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training
Article: The Real Truth About What To Eat Before, During And After Your Workouts & Races
Endurance Pack for fueling long workouts

Getting Off A Ketogenic Diet Safely

Bill: Wants some tips on transitioning away from a ketogenic diet for competition. He is 57 and on a low carb diet (hybrid of bulletproof and meatless paleo). He is concentrating this race season on shorter distances (sprints and olympic triathlon) and and would like to return to the carb intensive nutrition he used to be on for heavy competition. Is this an either or situation? Does he have to give up all sources of healthy fats if he wants to eat more fast burning carbs? How should he balance the ratios of introducing carbs and reducing fat?

Links mentioned in the response:
Study: Impaired glucose tolerance in low-carbohydrate diet: maybe only a physiological state
Gluten-free, raw, unpasteurized Apple Cider Vinegar
Bitter Melon Extract

Can HDL Be Too High?

Suzanne: She wants to know when HDL could be too high and become a cause for concern. She is 40, fairly active, 120lbs, 5′ 5″, 14-16% body fat, and eats a paleo diet. She is working with a health practitioner that is inline with her paleo lifestyle. Recently her blood panel came back and the doc was concerned. HDL 200, Total Cholesterol 341, Triglycerids 40, LDL 131, CRP .2, Vit D is low at 28. Do you have any insite on that and how you would address her overly HDL levels. Doc is suggesting cutting her saturated fat intake. What are you thoughts on that.

David: He just looked at your lab reports and saw your “astronomically high” HDL readings. How do you get those readings so high? David is Paleo, low-carb and has been for about two years. He weight trains and does sprints and has never had a reading over 90. He wants to know how you do it!

Links mentioned in the response:
Study: Measuring HDL particles as opposed to HDL cholesterol is a a better indicator of coronary heart disease
Upgraded MCT Oil
23andme genetic testing

Is distilled water healthy?

Luke: He heard a doctor say something on Jimmy Moore’s show about doing an annual 7-10 day fast where you drink only distilled water. He said that this is a good way to flush out toxins and prevent certain types of cancer. Luke is a triathlete and trains almost year round. If he was to do a fast like this, would it really damage his muscle and power? Perhaps even damage his health. Do you recommend this type of thing at all?

Links mentioned in the response:
This Detox Pack
Trace liquid minerals
Sea salt
Whole house water structuring unit

Gaining muscle on a ketogenic diet

Tanner: He listened to the Paleocon speech by Ameer Rosic on Ketogenic Diets. He said that Ketogenic diets may not be great for athletes and people who are trying to gain muscle and strength because of the IGF response. Can you shed some light on how these hormones effect each other. Cortisol, insulin, HGH and IGF1 any help and info on the relationship between ketogenic diets and muscle growth.

Links mentioned in the response:
Study: Effects of Dietary Carbohydrate Restriction with High Protein Intake on Protein Metabolism and the Somatotropic Axis

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

NOTICE OF DISCLOSURE: http://cmp.ly/3
AUTHENTIC PALEO MUFFINS, BAGELS & MORE

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 796
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Ben Greenfield from “Ben Greenfield Fitness”
- Ben on Twitter
- Brock Skywalker from “Frozen Puck”
- Brock on Twitter
- “The Ben Greenfield Fitness” iTunes podcast
- Beyond Training: Mastering Endurance, Health & Life
- RELATED PODCAST: Ask The Low-Carb Experts #37: Ben Greenfield | Ketogenic Diets And Exercise Performance
- RELATED PODCAST: The LLVLC Show #682: Guest Hosts Ben Greenfield And Brock Skywalker On The Dangers Of Extreme Carb Restriction

Category Archives: Real Foods

806: Guest Host Cassie Bjork Interviews Michelle Tam From ‘Nom Nom Paleo’

Screen Shot 2014-04-14 at 7.12.10 PM

Registered, Licensed Dietitian, health coach, blogger and podcaster Cassie Bjork is our special guest host interviewing Paleo blogger and author Michelle Tam in Episode 806 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

Today we’ve got a guest host that may be familiar to fans of Jimmy Moore’s podcast. She is Cassie Bjork from “Dietitian Cassie” and serves as Jimmy’s co-host on his Friday podcast “Low-Carb Conversations With Jimmy Moore & Friends.” She is incredibly passionate about exposing people to healthy nutrition with real food. Through her work as Dietitian Cassie, she focuses on debunking rumors, diet myths and fads while teaching clients how to eat healthy by breaking down research-based material into practical forms that can be implemented into any lifestyle. Cassie is an ardent believer in using real food for optimal health and performance and strives to live a balanced lifestyle while helping others do the same.

Cassie invited on Paleo blogger and New York Times bestselling author of Nom Nom Paleo: Food for Humans Michelle Tam from “Nom Nom Paleo.” In partnership with her husband, Henry Fong, Michelle developed the top-selling Nom Nom Paleo iPad app as well as their new book. When she’s not cooking or writing, Michelle can be found working graveyard shifts as a hospital pharmacist, chasing her two young sons around the house, or passed out cold (yes, she’s got quite the quirky sense of humor, but that’s why we love her!).

Listen in as Cassie and Michelle discuss how she balances the many important roles in her life, how she prioritizes each of those duties to stay sane through the busyness, what she feeds her kids in their school lunches, how she transitioned her kids to embrace and love the Paleo diet, the importance of being realistic and listening to your body, the critical impact of exercise on health, not falling for “Paleo Perfectionism,” her recommendations for stress management to prevent stress eating, and how the idea of treats fits into a Paleo template. And don’t miss hearing Michelle shares her kitchen staples and what she does when she doesn’t have a lot of time to cook. This is a fun episode with two amazingly spectacular leaders in the Paleo/real food community.

Get Michelle Tam’s new book Nom Nom Paleo:

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

NOTICE OF DISCLOSURE: http://cmp.ly/3

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

NOTICE OF DISCLOSURE: http://cmp.ly/3

LINKS MENTIONED IN EPISODE 806
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- “Dietitian Cassie” website
- “Low-Carb Conversations” podcast
- Cassie on Facebook
- Cassie on Twitter
- Cassie on Instagram
- Cassie on Pinterest
- Michelle Tam at “Nom Nom Paleo”
- Nom Nom Paleo: Food for Humans
- Nom Nom Paleo iPad app
- Michelle on Facebook
- Michelle on Twitter
- Michelle on Instagram
- Michelle on Pinterest
- Michelle’s “Surviving The Night Shift”
- Michelle’s “Packing Paleo School Lunches”
- Michelle’s “Egg-stravaganza!”

803: Guest Hosts Sarah Ballantyne and Stacy Toth Offer Up ‘The Paleo Approach’

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Former research scientist, blogger, podcaster, and author Dr. Sarah Ballantyne, PhD and blogger, podcaster, and author Stacy Toth are our special guest co-hosts in Episode 803 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve got an outstanding pair of guest hosts who know their way around a health podcast as the co-hosts of their very own successful iTunes health podcast called “The Paleo View.” They are Dr. Sarah Ballantyne from “The Paleo Mom” blog and Stacy Toth from “Paleo Parents” and they are both self-professed nutrient-seekers. These two lovely ladies share their inspirational stories, both of them losing and maintaining over 100-pound weight loss, battling with autoimmune diseases, and arriving at the realization that the key to their health was a focus on eating the most nutrient-dense foods possible.

Listen in as Sarah and Stacy discuss the extensive research Sarah did for her brand new Victory Belt Publishing book The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body that helped her realize the key role that nutrient-deficiency plays in all chronic disease, what micronutrients are most deficient in theAmerican diet, how a standard Paleo, low-carb, or primal diet might be deficient in these key nutrients, especially vitamin A, vitamin D, vitamin K2, vitamin E, zinc, magnesium and folate, and why it’s better to seek whole food sources of nutrients instead of supplements. You won’t want to miss what Sarah and Stacy have to share to help you become a nutrient-seeker, too.

  • 0:00 – Welcome to Livin’ La Vida Low Carb with your guest hosts Stacy and Sarah!
    • This is Stacy and Sarah’s second time guest hosting on The Livin’ La Vida Low-Carb Show podcast – check out the first episode here
    • More on Stacy
      • Lost over 100 pounds, and has maintained that weight-loss through diet and lifestyle
      • In the last year she has developed a passion for lifting heavy things and most recently won her first ever competition, a Strongman Competition
      • She has three boys and a wonderful stay-at-home husband to help her keep everything a float
      • Everyone in the family eats a paleo diet
      • Matt and Stacy are authors of Eat Like a Dinosaur, Beyond Bacon, the e-book 3 Phase Paleo, and the upcoming Real Life Paleo
    • More on Sarah
      • She has a PhD in Medical Biophysics and use to do medical research before becoming a stay-at-home mom
      • Her decision to become a stay-at-home mom was largely influenced by her health, as she was struggling with obesity
      • She has also lost and maintained and an over 100 pound weight-loss
      • Previously, Sarah also was struggling with a number of autoimmune diseases, which led her to the paleo diet and to start blogging
      • Her first book The Paleo Approach was released in January – it is a science and guidebook that explains the principles of a paleo diet and the extra mile that someone with an immune or autoimmune issue needs to go to regulate their immune system with diet
      • The companion cookbook, The Paleo Approach Cookbook, will be released in August
      • Stacy notes that Sarah is also a Canadian
  • 4:33 – Stacy and Sarah’s Stance on Paleo
    • Both Stacy and Sarah define themselves as nutrient seekers, which is how they define what they are interested in consuming without putting a specific label on it
    • Overtime both of their diets have evolved into this model, and they have each gained an interest in consuming the foods that are the most nutrient dense in an enjoyable way
    • 3 Phase Paleo was the first of the Paleo Parent books where they talked about their three phase approach to not only removing certain foods, but on replacing the foods you are removing with nutrient dense ones instead
    • The Paleo Approach is another excellent resource that focuses on the ‘adding in’ and how beneficial this approach is to your health and wellbeing
    • Stacy reflected on how her diet and lifestyle evolved over time, and what happened that led her to her current food philosophy
    • Sarah shared her health journey and what led her to seek out a nutrient dense approach to living, specifically what inspired her to think about her diet differently
    • Stacy and Sarah chatted about organ meat and their recommendation for consuming organ meat at least twice a week
    • Sarah points out that many people have mental blocks around organ meat, and both Stacy and Sarah had to learn to like organ meat (check out both The Paleo Mom’s recipe index and Paleo Parent’s index for recipes that disguise organ meats)
  • 21:48 – Nutrient Deficiencies and How to Counteract
    • A Paleo or primal diet may be deficient in a number of minerals, vitamins and fat-soluble vitamins
    • Sarah points out that she looks at her nutrient goals over the course of the week, and why zinc intake is one of her main focuses, which she likes to incorporate through canned oysters, but shellfish in general will provide you with zinc
    • Red meat, like organ meat, leafy greens, especially spinach, and some nuts and seeds are also high in zinc
    • Sarah shared on why zinc is such an important mineral and how it impacts functions within the body
    • Stacy’s boys really like clams and they go with the canned kind, which makes it an affordable option
    • Specifically for Stacy, she focuses on incorporating bone broth, which is rich in glycine and many others minerals
    • Offal and shellfish are both synergistically rich in vitamins A, D and K2
    • Liver is so rich in nutrients that you could consume it once a week and meet your vitamin A needs
    • Consuming A, D and K2 are absolutely critical for bone health, dental health, and connective tissue and joint health
    • Vitamin E is another nutrient that many are deficient in, which comes primarily from green vegetables and nuts and seeds
    • Folic acid is a synthetic form of folate, and folate is a B vitamin
    • Folic acid is not efficiently absorbed and it is better for our bodies to simply have folate instead
    • Folate is high in green vegetables, tropical fruits and citrus fruits – citrus is overall a rockstar food because of how nutrient it is
    • Magnesium is not the easiest nutrient to get, as we primarily get it through large portions of dark leafy greens, which doesn’t happen to be a prominent food in most folks diets
    • However, Stacy points out that chocolate has magnesium
    • Bananas, plantains, citrus fruits, figs and a lot of dried fruits are high in magnesium
    • Eat your vegetables, and your liver, and your citrus fruit, and your bone broth, and render your own lard from pasture raised pigs when you feel ready (Beyond Bacon can teach you how to easily do this)
  • 41:00 – Closing Thoughts
    • If there is one thing you should do from what you learned on this week’s show, Sarah suggests that folks work on adding micronutrient mindfulness to their actions
    • Simply have the topic of nutrient density on your radar and start to think through your choices from that standpoint
    • And don’t worry right now about whether or not it is tasty, there are many ways to hide these foods and to trick your palate so that you can warm up to it slowly
    • Stacy’s tip is to be prepared – it is when you will eat your best and with mindful decisions
      • What do I need to do this week to make sure I am getting seafood?
        • Green vegetables?
        • Broth, organ meat, or whatever you are looking to try?
  • 48:11 – Closing
      • It has been awesome joining this week’s show as guest hosts!
      • If you enjoyed Sarah and Stacy’s guest show – be sure to find them at The Paleo View, The Paleo Mom, and the Paleo Parents
      • Thank you everyone!

    Check out these recipes that were shared during today’s episode:
    - Paleo Parents’ “Linguini” with Clam Sauce
    - Paleo Parents’ Spaghetti Squash with Meat and Offal Sauce
    - Paleo Parents’ Stacy’s Soup
    - The Paleo Mom’s Offal Recipes

    Get Sarah’s new book The Paleo Approach:
    INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

    NOTICE OF DISCLOSURE: http://cmp.ly/3
    #1 BESTSELLING BLOOD SUGAR LOWERING SUPPLEMENT

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    LINKS MENTIONED IN EPISODE 803
    - SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
    - SUPPORT OUR SPONSOR: Glycosolve with berberine and banaba leaf
    - Dr. Sarah Ballantyne bio
    - Sarah’s “The Paleo Mom” blog
    - The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body
    - Sarah on Twitter
    - Stacy Toth bio
    - Stacy’s “Paleo Parents” blog
    - Sarah and Stacy’s “The Paleo View” iTunes podcast
    - RELATED PODCAST: The LLVLC Show #672: Guest Hosts Sarah Ballantyne And Stacy Toth From The Paleo View Podcast
    - RELATED PODCAST: The LLVLC Show #699: Paleo Parents Matthew McCarry And Stacy Toth Help Us Move ‘Beyond Bacon’
    - RELATED PODCAST: The LLVLC Show #589: Scientist-Turned-Stay-At-Home ‘Paleo Mom’ Sarah Ballantyne

801: LLVLC Classic – Dr. Stephan Guyenet Challenging Nutritional Norms

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Neurobiologist, obesity researcher, author and lecturer Dr. Stephan Guyenet, PhD is our guest today for this LLVLC Show Classic from our golden archives in Episode 801 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

In today’s LLVLC Show Classic episode, we’re so happy to present to you one of the great unsung heroes in the Paleo community in University of Washington neurobiologist and nutritional health expert Dr. Stephan Guyenet from the “Whole Health Source” blog. He has been one of the leading voices of the science supporting the consumption of healthy fats and traditional Paleolithic types of diets. Since the original airing of this interview with Jimmy, Dr. Guyenet has become most famous for promoting the idea of “food reward” in obesity and in 2013 joined forces with Dan Pardi from “Dan’s Plan” on a weight and health effort called the Ideal Weight Program.

Listen in to hear Jimmy and Dr. Guyenet discuss how and why he got interested in the subject of health, where he sees the Paleo and low-carb movement going in the future, his thinking about the perception of sugar versus fat in American culture, how MSG mimics sugar in the body, why grains respond different in some people than others, why grinding, soaking, and fermenting grains is so important if you are going to consume them, why eating a 100% whole grain bread is unnatural, why the calorie theory is not as relevant to body fat regulation as we’ve been led to believe, how your body will defend a “set point” where it wants to keep your body weight at, the role of leptin resistance in growing fat mass, producing hunger, and slowing calorie-burning, why insulin is not as critical as leptin, the positive role of gut flora and bacteria in the body, why the polymer oligofructose (a form of inulin) promotes fat loss, the exercise component in fat loss and a healthy lifestyle, why sprints and circuit training is most effective for increasing insulin sensitivity and reducing body fat, the impact of Gary Taubes’ Good Calories Bad Calories, the distinction between a heart attack, atherosclerosis and cardiovascular disease, the rise and fall in cigarette smoking correlating with heart disease, the public confusion about what living healthy is all about, and so much more. As you can tell from this LLVLC Show Classic interview, Dr. Stephan Guyenet is a very intelligent voice of reason in the pursuit of weight loss and optimizing health.

Dr. Guyenet’s January 2014 Lecture:
Why Do We Overeat? A Neurobiological Perspective


http://youtu.be/Mp2p4TdLn_8
THE ALL-NEW COOKIES & CREAM QUEST PROTEIN BAR:

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AUTHENTIC PALEO MUFFINS, BAGELS & MORE

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LINKS MENTIONED IN EPISODE 801
- SUPPORT OUR SPONSOR: Cookies & Cream Quest Protein Bar
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Dr. Stephan Guyenet bio
- Dr. Guyenet’s “Whole Health Source” blog
- Dr. Stephan Guyenet on Twitter
- Dr. Stephan Guyenet on Facebook
- Dr. Stephan Guyenet on LinkedIn
- Slides from AHS13 Lecture: Insulin and Obesity: Reconciling Conflicting Evidence
- VIDEO: Why Do We Overeat? A Neurobiological Perspective
- VIDEO: AHS11 Lecture – Obesity: Old Solutions for a New Problem
- VIDEO: TEDxHarvardLaw – Stephan Guyenet – The American Diet
- GUEST ARTICLE by Dr. Guyenet in February 2012 in PCC Natural Markets: Paleolithic diets: Should we eat like our ancestors?

797: Guest Host Dr. Terry Wahls Shares How Ketogenic Paleo Healed Her From MS

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Clinical professor of internal medicine, researcher, progressive MS overcomer, and author Dr. Terry Wahls is our special guest host in Episode 797 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

What a delightful guest host we have for you today in the truly remarkable Dr. Terry Wahls, MD who has developed an integrative approach to healing chronic autoimmune conditions after overcoming a relapsing, remitting progressive multiple sclerosis (MS) in 2000 that had her taking chemotherapy and confined to a tilt-reclined wheelchair to now thriving thanks to some basic nutritional changes she made based on Paleo and low-carb diet principles (listen to Jimmy’s previous interviews with Dr. Wahls to hear her full story in Episode 533 and Episode 637).

Needless to say, Dr. Wahls’ inspiring story quickly gained overnight fame, especially after her November 2011 “Minding Your Mitochondria” TEDx video went viral and now has in excess of 1.6 million views on YouTube and counting. This caught the attention of a publisher who asked her to write a book about the therapy she has been using personally and researching for other multiple sclerosis sufferers called The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine.

Dr. Wahls is interviewed by a University of Iowa master’s degree student named Brooke Blazevich (e-mail her at brooke-blazevich@uiowa.edu) who has a bachelor’s degree in Dietetics from Western Illinois University. Ever since she heard about the story of Dr. Wahls overcoming MS, Brooke has become a big fan of her work to help others dealing with various autoimmune issues that could be improved through the implementation of a nutrient-rich diet. Listen in as Brooke and Dr. Wahls share her story, how and why she designed her diet with 3 (beginner, intermediate, advanced) levels to choose from, how this diet takes the idea of “healthy eating” to a new level, the rhyme and reason of Dr. Wahls Food Pyramid, the recipes, grocery lists, and cooking tips that are shared in her book, and more.

Here are the key points discussed during this podcast:
- The importance of food as medicine
- Overview of symptoms and number of people affected by MS
- Why mitochondria are essential to people with MS
- Brief overview of what the Wahls Protocol is
- Review of ketosis
- Challenge of achieving both ketosis and a nutrient dense diet
- How nutrient-dense ketogenic diets heal the brain

This is one of the most awe-inspiring podcasts we’ve ever aired and one you won’t soon forget! ENJOY!

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

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DARK CHOCOLATE ORANGE CHOCOPERFECTION BARS

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LINKS MENTIONED IN EPISODE 797
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- SUPPORT OUR SPONSOR: Get the brand new Dark Chocolate Orange ChocoPerfection Bars
- Dr. Terry Wahls bio
- The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine
- DrTerryWahls.com
- Dr. Terry Wahl’s blog
- VIDEO: Minding Your Mitochondria: Dr. Terry Wahls at TEDxIowaCity
- Dr. Wahls on Twitter
- Dr. Wahls on Facebook
- Dr. Terry Wahls on YouTube
- RELATED PODCAST: The LLVLC Show #533: Dr. Terry Wahls Uses The Paleo Diet To Heal Her Body From Multiple Sclerosis (MS)
- RELATED PODCAST: The LLVLC Show #637: Encore Week 2013 – Dr. Terry Wahls

796: Guest Host Ben Greenfield On Gaining Muscle On A Ketogenic Diet And More

Ben-Greenfield-Fitness

Coach, author, speaker, ex-bodybuilder, Ironman triathlete, and fitness and health podcaster Ben Greenfield is our special guest host in Episode 796 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve pulled out the big guns for today’s show with a highly-qualified special guest host. He is Ben Greenfield from the top-ranked “The Ben Greenfield Fitness” iTunes podcast where he is joined by his affable co-host Brock Skywalker. Ben is releasing his debut book from Victory Belt Publishing called Beyond Training: Mastering Endurance, Health & Life on April 15, 2014 all about how to overcome common health-related training issues while optimizing your workouts so you can look, feel, and perform like a champion.

Ben and Brock fill in for our host Jimmy Moore today (who is in the editing process of his August 5, 2014 book release Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet) by doing it in their familiar question and answer style of “The Ben Greenfield Fitness” podcast. Here are the topics discussed in today’s show:

Should You Eat Before A Long Workout?

Robert: I’m a wild land firefighter and for training we do these extremely hard complete ass kicking hikes loaded down with gear that seriously take everything i got and you can not fall out. I’m trying to switch to being more of a fat burner than a sugar burner but I don’t have time to go keto before fire season. I read an article on your website saying the day prior to something hardcore you can carb up. My question is the night before the hike should I carb up before bed but eat any carbs in the morning before the hike? Or just protein and fat. I would love to use these hikes to train my body to burn fat, and am wondering if eating carbs right before it will keep my body trained on relying on carbs. No matter what though falling out of the hike is not an option. Please let me know your thoughts.

Links mentioned in the response:
Eating For A Long Workout podcast episode with Steve Born
Study: Effects of high-fat and high-carbohydrate diets on metabolism and performance in cycling
Study: Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training
Article: The Real Truth About What To Eat Before, During And After Your Workouts & Races
Endurance Pack for fueling long workouts

Getting Off A Ketogenic Diet Safely

Bill: Wants some tips on transitioning away from a ketogenic diet for competition. He is 57 and on a low carb diet (hybrid of bulletproof and meatless paleo). He is concentrating this race season on shorter distances (sprints and olympic triathlon) and and would like to return to the carb intensive nutrition he used to be on for heavy competition. Is this an either or situation? Does he have to give up all sources of healthy fats if he wants to eat more fast burning carbs? How should he balance the ratios of introducing carbs and reducing fat?

Links mentioned in the response:
Study: Impaired glucose tolerance in low-carbohydrate diet: maybe only a physiological state
Gluten-free, raw, unpasteurized Apple Cider Vinegar
Bitter Melon Extract

Can HDL Be Too High?

Suzanne: She wants to know when HDL could be too high and become a cause for concern. She is 40, fairly active, 120lbs, 5′ 5″, 14-16% body fat, and eats a paleo diet. She is working with a health practitioner that is inline with her paleo lifestyle. Recently her blood panel came back and the doc was concerned. HDL 200, Total Cholesterol 341, Triglycerids 40, LDL 131, CRP .2, Vit D is low at 28. Do you have any insite on that and how you would address her overly HDL levels. Doc is suggesting cutting her saturated fat intake. What are you thoughts on that.

David: He just looked at your lab reports and saw your “astronomically high” HDL readings. How do you get those readings so high? David is Paleo, low-carb and has been for about two years. He weight trains and does sprints and has never had a reading over 90. He wants to know how you do it!

Links mentioned in the response:
Study: Measuring HDL particles as opposed to HDL cholesterol is a a better indicator of coronary heart disease
Upgraded MCT Oil
23andme genetic testing

Is distilled water healthy?

Luke: He heard a doctor say something on Jimmy Moore’s show about doing an annual 7-10 day fast where you drink only distilled water. He said that this is a good way to flush out toxins and prevent certain types of cancer. Luke is a triathlete and trains almost year round. If he was to do a fast like this, would it really damage his muscle and power? Perhaps even damage his health. Do you recommend this type of thing at all?

Links mentioned in the response:
This Detox Pack
Trace liquid minerals
Sea salt
Whole house water structuring unit

Gaining muscle on a ketogenic diet

Tanner: He listened to the Paleocon speech by Ameer Rosic on Ketogenic Diets. He said that Ketogenic diets may not be great for athletes and people who are trying to gain muscle and strength because of the IGF response. Can you shed some light on how these hormones effect each other. Cortisol, insulin, HGH and IGF1 any help and info on the relationship between ketogenic diets and muscle growth.

Links mentioned in the response:
Study: Effects of Dietary Carbohydrate Restriction with High Protein Intake on Protein Metabolism and the Somatotropic Axis

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

NOTICE OF DISCLOSURE: http://cmp.ly/3
AUTHENTIC PALEO MUFFINS, BAGELS & MORE

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 796
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Ben Greenfield from “Ben Greenfield Fitness”
- Ben on Twitter
- Brock Skywalker from “Frozen Puck”
- Brock on Twitter
- “The Ben Greenfield Fitness” iTunes podcast
- Beyond Training: Mastering Endurance, Health & Life
- RELATED PODCAST: Ask The Low-Carb Experts #37: Ben Greenfield | Ketogenic Diets And Exercise Performance
- RELATED PODCAST: The LLVLC Show #682: Guest Hosts Ben Greenfield And Brock Skywalker On The Dangers Of Extreme Carb Restriction

Category Archives: Real Foods

806: Guest Host Cassie Bjork Interviews Michelle Tam From ‘Nom Nom Paleo’

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Registered, Licensed Dietitian, health coach, blogger and podcaster Cassie Bjork is our special guest host interviewing Paleo blogger and author Michelle Tam in Episode 806 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

Today we’ve got a guest host that may be familiar to fans of Jimmy Moore’s podcast. She is Cassie Bjork from “Dietitian Cassie” and serves as Jimmy’s co-host on his Friday podcast “Low-Carb Conversations With Jimmy Moore & Friends.” She is incredibly passionate about exposing people to healthy nutrition with real food. Through her work as Dietitian Cassie, she focuses on debunking rumors, diet myths and fads while teaching clients how to eat healthy by breaking down research-based material into practical forms that can be implemented into any lifestyle. Cassie is an ardent believer in using real food for optimal health and performance and strives to live a balanced lifestyle while helping others do the same.

Cassie invited on Paleo blogger and New York Times bestselling author of Nom Nom Paleo: Food for Humans Michelle Tam from “Nom Nom Paleo.” In partnership with her husband, Henry Fong, Michelle developed the top-selling Nom Nom Paleo iPad app as well as their new book. When she’s not cooking or writing, Michelle can be found working graveyard shifts as a hospital pharmacist, chasing her two young sons around the house, or passed out cold (yes, she’s got quite the quirky sense of humor, but that’s why we love her!).

Listen in as Cassie and Michelle discuss how she balances the many important roles in her life, how she prioritizes each of those duties to stay sane through the busyness, what she feeds her kids in their school lunches, how she transitioned her kids to embrace and love the Paleo diet, the importance of being realistic and listening to your body, the critical impact of exercise on health, not falling for “Paleo Perfectionism,” her recommendations for stress management to prevent stress eating, and how the idea of treats fits into a Paleo template. And don’t miss hearing Michelle shares her kitchen staples and what she does when she doesn’t have a lot of time to cook. This is a fun episode with two amazingly spectacular leaders in the Paleo/real food community.

Get Michelle Tam’s new book Nom Nom Paleo:

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

NOTICE OF DISCLOSURE: http://cmp.ly/3

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

NOTICE OF DISCLOSURE: http://cmp.ly/3

LINKS MENTIONED IN EPISODE 806
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- “Dietitian Cassie” website
- “Low-Carb Conversations” podcast
- Cassie on Facebook
- Cassie on Twitter
- Cassie on Instagram
- Cassie on Pinterest
- Michelle Tam at “Nom Nom Paleo”
- Nom Nom Paleo: Food for Humans
- Nom Nom Paleo iPad app
- Michelle on Facebook
- Michelle on Twitter
- Michelle on Instagram
- Michelle on Pinterest
- Michelle’s “Surviving The Night Shift”
- Michelle’s “Packing Paleo School Lunches”
- Michelle’s “Egg-stravaganza!”

803: Guest Hosts Sarah Ballantyne and Stacy Toth Offer Up ‘The Paleo Approach’

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Former research scientist, blogger, podcaster, and author Dr. Sarah Ballantyne, PhD and blogger, podcaster, and author Stacy Toth are our special guest co-hosts in Episode 803 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve got an outstanding pair of guest hosts who know their way around a health podcast as the co-hosts of their very own successful iTunes health podcast called “The Paleo View.” They are Dr. Sarah Ballantyne from “The Paleo Mom” blog and Stacy Toth from “Paleo Parents” and they are both self-professed nutrient-seekers. These two lovely ladies share their inspirational stories, both of them losing and maintaining over 100-pound weight loss, battling with autoimmune diseases, and arriving at the realization that the key to their health was a focus on eating the most nutrient-dense foods possible.

Listen in as Sarah and Stacy discuss the extensive research Sarah did for her brand new Victory Belt Publishing book The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body that helped her realize the key role that nutrient-deficiency plays in all chronic disease, what micronutrients are most deficient in theAmerican diet, how a standard Paleo, low-carb, or primal diet might be deficient in these key nutrients, especially vitamin A, vitamin D, vitamin K2, vitamin E, zinc, magnesium and folate, and why it’s better to seek whole food sources of nutrients instead of supplements. You won’t want to miss what Sarah and Stacy have to share to help you become a nutrient-seeker, too.

  • 0:00 – Welcome to Livin’ La Vida Low Carb with your guest hosts Stacy and Sarah!
    • This is Stacy and Sarah’s second time guest hosting on The Livin’ La Vida Low-Carb Show podcast – check out the first episode here
    • More on Stacy
      • Lost over 100 pounds, and has maintained that weight-loss through diet and lifestyle
      • In the last year she has developed a passion for lifting heavy things and most recently won her first ever competition, a Strongman Competition
      • She has three boys and a wonderful stay-at-home husband to help her keep everything a float
      • Everyone in the family eats a paleo diet
      • Matt and Stacy are authors of Eat Like a Dinosaur, Beyond Bacon, the e-book 3 Phase Paleo, and the upcoming Real Life Paleo
    • More on Sarah
      • She has a PhD in Medical Biophysics and use to do medical research before becoming a stay-at-home mom
      • Her decision to become a stay-at-home mom was largely influenced by her health, as she was struggling with obesity
      • She has also lost and maintained and an over 100 pound weight-loss
      • Previously, Sarah also was struggling with a number of autoimmune diseases, which led her to the paleo diet and to start blogging
      • Her first book The Paleo Approach was released in January – it is a science and guidebook that explains the principles of a paleo diet and the extra mile that someone with an immune or autoimmune issue needs to go to regulate their immune system with diet
      • The companion cookbook, The Paleo Approach Cookbook, will be released in August
      • Stacy notes that Sarah is also a Canadian
  • 4:33 – Stacy and Sarah’s Stance on Paleo
    • Both Stacy and Sarah define themselves as nutrient seekers, which is how they define what they are interested in consuming without putting a specific label on it
    • Overtime both of their diets have evolved into this model, and they have each gained an interest in consuming the foods that are the most nutrient dense in an enjoyable way
    • 3 Phase Paleo was the first of the Paleo Parent books where they talked about their three phase approach to not only removing certain foods, but on replacing the foods you are removing with nutrient dense ones instead
    • The Paleo Approach is another excellent resource that focuses on the ‘adding in’ and how beneficial this approach is to your health and wellbeing
    • Stacy reflected on how her diet and lifestyle evolved over time, and what happened that led her to her current food philosophy
    • Sarah shared her health journey and what led her to seek out a nutrient dense approach to living, specifically what inspired her to think about her diet differently
    • Stacy and Sarah chatted about organ meat and their recommendation for consuming organ meat at least twice a week
    • Sarah points out that many people have mental blocks around organ meat, and both Stacy and Sarah had to learn to like organ meat (check out both The Paleo Mom’s recipe index and Paleo Parent’s index for recipes that disguise organ meats)
  • 21:48 – Nutrient Deficiencies and How to Counteract
    • A Paleo or primal diet may be deficient in a number of minerals, vitamins and fat-soluble vitamins
    • Sarah points out that she looks at her nutrient goals over the course of the week, and why zinc intake is one of her main focuses, which she likes to incorporate through canned oysters, but shellfish in general will provide you with zinc
    • Red meat, like organ meat, leafy greens, especially spinach, and some nuts and seeds are also high in zinc
    • Sarah shared on why zinc is such an important mineral and how it impacts functions within the body
    • Stacy’s boys really like clams and they go with the canned kind, which makes it an affordable option
    • Specifically for Stacy, she focuses on incorporating bone broth, which is rich in glycine and many others minerals
    • Offal and shellfish are both synergistically rich in vitamins A, D and K2
    • Liver is so rich in nutrients that you could consume it once a week and meet your vitamin A needs
    • Consuming A, D and K2 are absolutely critical for bone health, dental health, and connective tissue and joint health
    • Vitamin E is another nutrient that many are deficient in, which comes primarily from green vegetables and nuts and seeds
    • Folic acid is a synthetic form of folate, and folate is a B vitamin
    • Folic acid is not efficiently absorbed and it is better for our bodies to simply have folate instead
    • Folate is high in green vegetables, tropical fruits and citrus fruits – citrus is overall a rockstar food because of how nutrient it is
    • Magnesium is not the easiest nutrient to get, as we primarily get it through large portions of dark leafy greens, which doesn’t happen to be a prominent food in most folks diets
    • However, Stacy points out that chocolate has magnesium
    • Bananas, plantains, citrus fruits, figs and a lot of dried fruits are high in magnesium
    • Eat your vegetables, and your liver, and your citrus fruit, and your bone broth, and render your own lard from pasture raised pigs when you feel ready (Beyond Bacon can teach you how to easily do this)
  • 41:00 – Closing Thoughts
    • If there is one thing you should do from what you learned on this week’s show, Sarah suggests that folks work on adding micronutrient mindfulness to their actions
    • Simply have the topic of nutrient density on your radar and start to think through your choices from that standpoint
    • And don’t worry right now about whether or not it is tasty, there are many ways to hide these foods and to trick your palate so that you can warm up to it slowly
    • Stacy’s tip is to be prepared – it is when you will eat your best and with mindful decisions
      • What do I need to do this week to make sure I am getting seafood?
        • Green vegetables?
        • Broth, organ meat, or whatever you are looking to try?
  • 48:11 – Closing
      • It has been awesome joining this week’s show as guest hosts!
      • If you enjoyed Sarah and Stacy’s guest show – be sure to find them at The Paleo View, The Paleo Mom, and the Paleo Parents
      • Thank you everyone!

    Check out these recipes that were shared during today’s episode:
    - Paleo Parents’ “Linguini” with Clam Sauce
    - Paleo Parents’ Spaghetti Squash with Meat and Offal Sauce
    - Paleo Parents’ Stacy’s Soup
    - The Paleo Mom’s Offal Recipes

    Get Sarah’s new book The Paleo Approach:
    INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

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    #1 BESTSELLING BLOOD SUGAR LOWERING SUPPLEMENT

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    LINKS MENTIONED IN EPISODE 803
    - SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
    - SUPPORT OUR SPONSOR: Glycosolve with berberine and banaba leaf
    - Dr. Sarah Ballantyne bio
    - Sarah’s “The Paleo Mom” blog
    - The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body
    - Sarah on Twitter
    - Stacy Toth bio
    - Stacy’s “Paleo Parents” blog
    - Sarah and Stacy’s “The Paleo View” iTunes podcast
    - RELATED PODCAST: The LLVLC Show #672: Guest Hosts Sarah Ballantyne And Stacy Toth From The Paleo View Podcast
    - RELATED PODCAST: The LLVLC Show #699: Paleo Parents Matthew McCarry And Stacy Toth Help Us Move ‘Beyond Bacon’
    - RELATED PODCAST: The LLVLC Show #589: Scientist-Turned-Stay-At-Home ‘Paleo Mom’ Sarah Ballantyne

801: LLVLC Classic – Dr. Stephan Guyenet Challenging Nutritional Norms

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Neurobiologist, obesity researcher, author and lecturer Dr. Stephan Guyenet, PhD is our guest today for this LLVLC Show Classic from our golden archives in Episode 801 of “The Livin’ La Vida Low-Carb Show.”

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In today’s LLVLC Show Classic episode, we’re so happy to present to you one of the great unsung heroes in the Paleo community in University of Washington neurobiologist and nutritional health expert Dr. Stephan Guyenet from the “Whole Health Source” blog. He has been one of the leading voices of the science supporting the consumption of healthy fats and traditional Paleolithic types of diets. Since the original airing of this interview with Jimmy, Dr. Guyenet has become most famous for promoting the idea of “food reward” in obesity and in 2013 joined forces with Dan Pardi from “Dan’s Plan” on a weight and health effort called the Ideal Weight Program.

Listen in to hear Jimmy and Dr. Guyenet discuss how and why he got interested in the subject of health, where he sees the Paleo and low-carb movement going in the future, his thinking about the perception of sugar versus fat in American culture, how MSG mimics sugar in the body, why grains respond different in some people than others, why grinding, soaking, and fermenting grains is so important if you are going to consume them, why eating a 100% whole grain bread is unnatural, why the calorie theory is not as relevant to body fat regulation as we’ve been led to believe, how your body will defend a “set point” where it wants to keep your body weight at, the role of leptin resistance in growing fat mass, producing hunger, and slowing calorie-burning, why insulin is not as critical as leptin, the positive role of gut flora and bacteria in the body, why the polymer oligofructose (a form of inulin) promotes fat loss, the exercise component in fat loss and a healthy lifestyle, why sprints and circuit training is most effective for increasing insulin sensitivity and reducing body fat, the impact of Gary Taubes’ Good Calories Bad Calories, the distinction between a heart attack, atherosclerosis and cardiovascular disease, the rise and fall in cigarette smoking correlating with heart disease, the public confusion about what living healthy is all about, and so much more. As you can tell from this LLVLC Show Classic interview, Dr. Stephan Guyenet is a very intelligent voice of reason in the pursuit of weight loss and optimizing health.

Dr. Guyenet’s January 2014 Lecture:
Why Do We Overeat? A Neurobiological Perspective


http://youtu.be/Mp2p4TdLn_8
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AUTHENTIC PALEO MUFFINS, BAGELS & MORE

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LINKS MENTIONED IN EPISODE 801
- SUPPORT OUR SPONSOR: Cookies & Cream Quest Protein Bar
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Dr. Stephan Guyenet bio
- Dr. Guyenet’s “Whole Health Source” blog
- Dr. Stephan Guyenet on Twitter
- Dr. Stephan Guyenet on Facebook
- Dr. Stephan Guyenet on LinkedIn
- Slides from AHS13 Lecture: Insulin and Obesity: Reconciling Conflicting Evidence
- VIDEO: Why Do We Overeat? A Neurobiological Perspective
- VIDEO: AHS11 Lecture – Obesity: Old Solutions for a New Problem
- VIDEO: TEDxHarvardLaw – Stephan Guyenet – The American Diet
- GUEST ARTICLE by Dr. Guyenet in February 2012 in PCC Natural Markets: Paleolithic diets: Should we eat like our ancestors?

797: Guest Host Dr. Terry Wahls Shares How Ketogenic Paleo Healed Her From MS

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Clinical professor of internal medicine, researcher, progressive MS overcomer, and author Dr. Terry Wahls is our special guest host in Episode 797 of “The Livin’ La Vida Low-Carb Show.”

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What a delightful guest host we have for you today in the truly remarkable Dr. Terry Wahls, MD who has developed an integrative approach to healing chronic autoimmune conditions after overcoming a relapsing, remitting progressive multiple sclerosis (MS) in 2000 that had her taking chemotherapy and confined to a tilt-reclined wheelchair to now thriving thanks to some basic nutritional changes she made based on Paleo and low-carb diet principles (listen to Jimmy’s previous interviews with Dr. Wahls to hear her full story in Episode 533 and Episode 637).

Needless to say, Dr. Wahls’ inspiring story quickly gained overnight fame, especially after her November 2011 “Minding Your Mitochondria” TEDx video went viral and now has in excess of 1.6 million views on YouTube and counting. This caught the attention of a publisher who asked her to write a book about the therapy she has been using personally and researching for other multiple sclerosis sufferers called The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine.

Dr. Wahls is interviewed by a University of Iowa master’s degree student named Brooke Blazevich (e-mail her at brooke-blazevich@uiowa.edu) who has a bachelor’s degree in Dietetics from Western Illinois University. Ever since she heard about the story of Dr. Wahls overcoming MS, Brooke has become a big fan of her work to help others dealing with various autoimmune issues that could be improved through the implementation of a nutrient-rich diet. Listen in as Brooke and Dr. Wahls share her story, how and why she designed her diet with 3 (beginner, intermediate, advanced) levels to choose from, how this diet takes the idea of “healthy eating” to a new level, the rhyme and reason of Dr. Wahls Food Pyramid, the recipes, grocery lists, and cooking tips that are shared in her book, and more.

Here are the key points discussed during this podcast:
- The importance of food as medicine
- Overview of symptoms and number of people affected by MS
- Why mitochondria are essential to people with MS
- Brief overview of what the Wahls Protocol is
- Review of ketosis
- Challenge of achieving both ketosis and a nutrient dense diet
- How nutrient-dense ketogenic diets heal the brain

This is one of the most awe-inspiring podcasts we’ve ever aired and one you won’t soon forget! ENJOY!

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LINKS MENTIONED IN EPISODE 797
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- SUPPORT OUR SPONSOR: Get the brand new Dark Chocolate Orange ChocoPerfection Bars
- Dr. Terry Wahls bio
- The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine
- DrTerryWahls.com
- Dr. Terry Wahl’s blog
- VIDEO: Minding Your Mitochondria: Dr. Terry Wahls at TEDxIowaCity
- Dr. Wahls on Twitter
- Dr. Wahls on Facebook
- Dr. Terry Wahls on YouTube
- RELATED PODCAST: The LLVLC Show #533: Dr. Terry Wahls Uses The Paleo Diet To Heal Her Body From Multiple Sclerosis (MS)
- RELATED PODCAST: The LLVLC Show #637: Encore Week 2013 – Dr. Terry Wahls

796: Guest Host Ben Greenfield On Gaining Muscle On A Ketogenic Diet And More

Ben-Greenfield-Fitness

Coach, author, speaker, ex-bodybuilder, Ironman triathlete, and fitness and health podcaster Ben Greenfield is our special guest host in Episode 796 of “The Livin’ La Vida Low-Carb Show.”

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We’ve pulled out the big guns for today’s show with a highly-qualified special guest host. He is Ben Greenfield from the top-ranked “The Ben Greenfield Fitness” iTunes podcast where he is joined by his affable co-host Brock Skywalker. Ben is releasing his debut book from Victory Belt Publishing called Beyond Training: Mastering Endurance, Health & Life on April 15, 2014 all about how to overcome common health-related training issues while optimizing your workouts so you can look, feel, and perform like a champion.

Ben and Brock fill in for our host Jimmy Moore today (who is in the editing process of his August 5, 2014 book release Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet) by doing it in their familiar question and answer style of “The Ben Greenfield Fitness” podcast. Here are the topics discussed in today’s show:

Should You Eat Before A Long Workout?

Robert: I’m a wild land firefighter and for training we do these extremely hard complete ass kicking hikes loaded down with gear that seriously take everything i got and you can not fall out. I’m trying to switch to being more of a fat burner than a sugar burner but I don’t have time to go keto before fire season. I read an article on your website saying the day prior to something hardcore you can carb up. My question is the night before the hike should I carb up before bed but eat any carbs in the morning before the hike? Or just protein and fat. I would love to use these hikes to train my body to burn fat, and am wondering if eating carbs right before it will keep my body trained on relying on carbs. No matter what though falling out of the hike is not an option. Please let me know your thoughts.

Links mentioned in the response:
Eating For A Long Workout podcast episode with Steve Born
Study: Effects of high-fat and high-carbohydrate diets on metabolism and performance in cycling
Study: Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training
Article: The Real Truth About What To Eat Before, During And After Your Workouts & Races
Endurance Pack for fueling long workouts

Getting Off A Ketogenic Diet Safely

Bill: Wants some tips on transitioning away from a ketogenic diet for competition. He is 57 and on a low carb diet (hybrid of bulletproof and meatless paleo). He is concentrating this race season on shorter distances (sprints and olympic triathlon) and and would like to return to the carb intensive nutrition he used to be on for heavy competition. Is this an either or situation? Does he have to give up all sources of healthy fats if he wants to eat more fast burning carbs? How should he balance the ratios of introducing carbs and reducing fat?

Links mentioned in the response:
Study: Impaired glucose tolerance in low-carbohydrate diet: maybe only a physiological state
Gluten-free, raw, unpasteurized Apple Cider Vinegar
Bitter Melon Extract

Can HDL Be Too High?

Suzanne: She wants to know when HDL could be too high and become a cause for concern. She is 40, fairly active, 120lbs, 5′ 5″, 14-16% body fat, and eats a paleo diet. She is working with a health practitioner that is inline with her paleo lifestyle. Recently her blood panel came back and the doc was concerned. HDL 200, Total Cholesterol 341, Triglycerids 40, LDL 131, CRP .2, Vit D is low at 28. Do you have any insite on that and how you would address her overly HDL levels. Doc is suggesting cutting her saturated fat intake. What are you thoughts on that.

David: He just looked at your lab reports and saw your “astronomically high” HDL readings. How do you get those readings so high? David is Paleo, low-carb and has been for about two years. He weight trains and does sprints and has never had a reading over 90. He wants to know how you do it!

Links mentioned in the response:
Study: Measuring HDL particles as opposed to HDL cholesterol is a a better indicator of coronary heart disease
Upgraded MCT Oil
23andme genetic testing

Is distilled water healthy?

Luke: He heard a doctor say something on Jimmy Moore’s show about doing an annual 7-10 day fast where you drink only distilled water. He said that this is a good way to flush out toxins and prevent certain types of cancer. Luke is a triathlete and trains almost year round. If he was to do a fast like this, would it really damage his muscle and power? Perhaps even damage his health. Do you recommend this type of thing at all?

Links mentioned in the response:
This Detox Pack
Trace liquid minerals
Sea salt
Whole house water structuring unit

Gaining muscle on a ketogenic diet

Tanner: He listened to the Paleocon speech by Ameer Rosic on Ketogenic Diets. He said that Ketogenic diets may not be great for athletes and people who are trying to gain muscle and strength because of the IGF response. Can you shed some light on how these hormones effect each other. Cortisol, insulin, HGH and IGF1 any help and info on the relationship between ketogenic diets and muscle growth.

Links mentioned in the response:
Study: Effects of Dietary Carbohydrate Restriction with High Protein Intake on Protein Metabolism and the Somatotropic Axis

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

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AUTHENTIC PALEO MUFFINS, BAGELS & MORE

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LINKS MENTIONED IN EPISODE 796
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Ben Greenfield from “Ben Greenfield Fitness”
- Ben on Twitter
- Brock Skywalker from “Frozen Puck”
- Brock on Twitter
- “The Ben Greenfield Fitness” iTunes podcast
- Beyond Training: Mastering Endurance, Health & Life
- RELATED PODCAST: Ask The Low-Carb Experts #37: Ben Greenfield | Ketogenic Diets And Exercise Performance
- RELATED PODCAST: The LLVLC Show #682: Guest Hosts Ben Greenfield And Brock Skywalker On The Dangers Of Extreme Carb Restriction

Category Archives: Real Foods

806: Guest Host Cassie Bjork Interviews Michelle Tam From ‘Nom Nom Paleo’

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Registered, Licensed Dietitian, health coach, blogger and podcaster Cassie Bjork is our special guest host interviewing Paleo blogger and author Michelle Tam in Episode 806 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

Today we’ve got a guest host that may be familiar to fans of Jimmy Moore’s podcast. She is Cassie Bjork from “Dietitian Cassie” and serves as Jimmy’s co-host on his Friday podcast “Low-Carb Conversations With Jimmy Moore & Friends.” She is incredibly passionate about exposing people to healthy nutrition with real food. Through her work as Dietitian Cassie, she focuses on debunking rumors, diet myths and fads while teaching clients how to eat healthy by breaking down research-based material into practical forms that can be implemented into any lifestyle. Cassie is an ardent believer in using real food for optimal health and performance and strives to live a balanced lifestyle while helping others do the same.

Cassie invited on Paleo blogger and New York Times bestselling author of Nom Nom Paleo: Food for Humans Michelle Tam from “Nom Nom Paleo.” In partnership with her husband, Henry Fong, Michelle developed the top-selling Nom Nom Paleo iPad app as well as their new book. When she’s not cooking or writing, Michelle can be found working graveyard shifts as a hospital pharmacist, chasing her two young sons around the house, or passed out cold (yes, she’s got quite the quirky sense of humor, but that’s why we love her!).

Listen in as Cassie and Michelle discuss how she balances the many important roles in her life, how she prioritizes each of those duties to stay sane through the busyness, what she feeds her kids in their school lunches, how she transitioned her kids to embrace and love the Paleo diet, the importance of being realistic and listening to your body, the critical impact of exercise on health, not falling for “Paleo Perfectionism,” her recommendations for stress management to prevent stress eating, and how the idea of treats fits into a Paleo template. And don’t miss hearing Michelle shares her kitchen staples and what she does when she doesn’t have a lot of time to cook. This is a fun episode with two amazingly spectacular leaders in the Paleo/real food community.

Get Michelle Tam’s new book Nom Nom Paleo:

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

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INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

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LINKS MENTIONED IN EPISODE 806
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- “Dietitian Cassie” website
- “Low-Carb Conversations” podcast
- Cassie on Facebook
- Cassie on Twitter
- Cassie on Instagram
- Cassie on Pinterest
- Michelle Tam at “Nom Nom Paleo”
- Nom Nom Paleo: Food for Humans
- Nom Nom Paleo iPad app
- Michelle on Facebook
- Michelle on Twitter
- Michelle on Instagram
- Michelle on Pinterest
- Michelle’s “Surviving The Night Shift”
- Michelle’s “Packing Paleo School Lunches”
- Michelle’s “Egg-stravaganza!”

803: Guest Hosts Sarah Ballantyne and Stacy Toth Offer Up ‘The Paleo Approach’

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Former research scientist, blogger, podcaster, and author Dr. Sarah Ballantyne, PhD and blogger, podcaster, and author Stacy Toth are our special guest co-hosts in Episode 803 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve got an outstanding pair of guest hosts who know their way around a health podcast as the co-hosts of their very own successful iTunes health podcast called “The Paleo View.” They are Dr. Sarah Ballantyne from “The Paleo Mom” blog and Stacy Toth from “Paleo Parents” and they are both self-professed nutrient-seekers. These two lovely ladies share their inspirational stories, both of them losing and maintaining over 100-pound weight loss, battling with autoimmune diseases, and arriving at the realization that the key to their health was a focus on eating the most nutrient-dense foods possible.

Listen in as Sarah and Stacy discuss the extensive research Sarah did for her brand new Victory Belt Publishing book The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body that helped her realize the key role that nutrient-deficiency plays in all chronic disease, what micronutrients are most deficient in theAmerican diet, how a standard Paleo, low-carb, or primal diet might be deficient in these key nutrients, especially vitamin A, vitamin D, vitamin K2, vitamin E, zinc, magnesium and folate, and why it’s better to seek whole food sources of nutrients instead of supplements. You won’t want to miss what Sarah and Stacy have to share to help you become a nutrient-seeker, too.

  • 0:00 – Welcome to Livin’ La Vida Low Carb with your guest hosts Stacy and Sarah!
    • This is Stacy and Sarah’s second time guest hosting on The Livin’ La Vida Low-Carb Show podcast – check out the first episode here
    • More on Stacy
      • Lost over 100 pounds, and has maintained that weight-loss through diet and lifestyle
      • In the last year she has developed a passion for lifting heavy things and most recently won her first ever competition, a Strongman Competition
      • She has three boys and a wonderful stay-at-home husband to help her keep everything a float
      • Everyone in the family eats a paleo diet
      • Matt and Stacy are authors of Eat Like a Dinosaur, Beyond Bacon, the e-book 3 Phase Paleo, and the upcoming Real Life Paleo
    • More on Sarah
      • She has a PhD in Medical Biophysics and use to do medical research before becoming a stay-at-home mom
      • Her decision to become a stay-at-home mom was largely influenced by her health, as she was struggling with obesity
      • She has also lost and maintained and an over 100 pound weight-loss
      • Previously, Sarah also was struggling with a number of autoimmune diseases, which led her to the paleo diet and to start blogging
      • Her first book The Paleo Approach was released in January – it is a science and guidebook that explains the principles of a paleo diet and the extra mile that someone with an immune or autoimmune issue needs to go to regulate their immune system with diet
      • The companion cookbook, The Paleo Approach Cookbook, will be released in August
      • Stacy notes that Sarah is also a Canadian
  • 4:33 – Stacy and Sarah’s Stance on Paleo
    • Both Stacy and Sarah define themselves as nutrient seekers, which is how they define what they are interested in consuming without putting a specific label on it
    • Overtime both of their diets have evolved into this model, and they have each gained an interest in consuming the foods that are the most nutrient dense in an enjoyable way
    • 3 Phase Paleo was the first of the Paleo Parent books where they talked about their three phase approach to not only removing certain foods, but on replacing the foods you are removing with nutrient dense ones instead
    • The Paleo Approach is another excellent resource that focuses on the ‘adding in’ and how beneficial this approach is to your health and wellbeing
    • Stacy reflected on how her diet and lifestyle evolved over time, and what happened that led her to her current food philosophy
    • Sarah shared her health journey and what led her to seek out a nutrient dense approach to living, specifically what inspired her to think about her diet differently
    • Stacy and Sarah chatted about organ meat and their recommendation for consuming organ meat at least twice a week
    • Sarah points out that many people have mental blocks around organ meat, and both Stacy and Sarah had to learn to like organ meat (check out both The Paleo Mom’s recipe index and Paleo Parent’s index for recipes that disguise organ meats)
  • 21:48 – Nutrient Deficiencies and How to Counteract
    • A Paleo or primal diet may be deficient in a number of minerals, vitamins and fat-soluble vitamins
    • Sarah points out that she looks at her nutrient goals over the course of the week, and why zinc intake is one of her main focuses, which she likes to incorporate through canned oysters, but shellfish in general will provide you with zinc
    • Red meat, like organ meat, leafy greens, especially spinach, and some nuts and seeds are also high in zinc
    • Sarah shared on why zinc is such an important mineral and how it impacts functions within the body
    • Stacy’s boys really like clams and they go with the canned kind, which makes it an affordable option
    • Specifically for Stacy, she focuses on incorporating bone broth, which is rich in glycine and many others minerals
    • Offal and shellfish are both synergistically rich in vitamins A, D and K2
    • Liver is so rich in nutrients that you could consume it once a week and meet your vitamin A needs
    • Consuming A, D and K2 are absolutely critical for bone health, dental health, and connective tissue and joint health
    • Vitamin E is another nutrient that many are deficient in, which comes primarily from green vegetables and nuts and seeds
    • Folic acid is a synthetic form of folate, and folate is a B vitamin
    • Folic acid is not efficiently absorbed and it is better for our bodies to simply have folate instead
    • Folate is high in green vegetables, tropical fruits and citrus fruits – citrus is overall a rockstar food because of how nutrient it is
    • Magnesium is not the easiest nutrient to get, as we primarily get it through large portions of dark leafy greens, which doesn’t happen to be a prominent food in most folks diets
    • However, Stacy points out that chocolate has magnesium
    • Bananas, plantains, citrus fruits, figs and a lot of dried fruits are high in magnesium
    • Eat your vegetables, and your liver, and your citrus fruit, and your bone broth, and render your own lard from pasture raised pigs when you feel ready (Beyond Bacon can teach you how to easily do this)
  • 41:00 – Closing Thoughts
    • If there is one thing you should do from what you learned on this week’s show, Sarah suggests that folks work on adding micronutrient mindfulness to their actions
    • Simply have the topic of nutrient density on your radar and start to think through your choices from that standpoint
    • And don’t worry right now about whether or not it is tasty, there are many ways to hide these foods and to trick your palate so that you can warm up to it slowly
    • Stacy’s tip is to be prepared – it is when you will eat your best and with mindful decisions
      • What do I need to do this week to make sure I am getting seafood?
        • Green vegetables?
        • Broth, organ meat, or whatever you are looking to try?
  • 48:11 – Closing
      • It has been awesome joining this week’s show as guest hosts!
      • If you enjoyed Sarah and Stacy’s guest show – be sure to find them at The Paleo View, The Paleo Mom, and the Paleo Parents
      • Thank you everyone!

    Check out these recipes that were shared during today’s episode:
    - Paleo Parents’ “Linguini” with Clam Sauce
    - Paleo Parents’ Spaghetti Squash with Meat and Offal Sauce
    - Paleo Parents’ Stacy’s Soup
    - The Paleo Mom’s Offal Recipes

    Get Sarah’s new book The Paleo Approach:
    INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

    NOTICE OF DISCLOSURE: http://cmp.ly/3
    #1 BESTSELLING BLOOD SUGAR LOWERING SUPPLEMENT

    NOTICE OF DISCLOSURE: http://cmp.ly/3
    LINKS MENTIONED IN EPISODE 803
    - SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
    - SUPPORT OUR SPONSOR: Glycosolve with berberine and banaba leaf
    - Dr. Sarah Ballantyne bio
    - Sarah’s “The Paleo Mom” blog
    - The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body
    - Sarah on Twitter
    - Stacy Toth bio
    - Stacy’s “Paleo Parents” blog
    - Sarah and Stacy’s “The Paleo View” iTunes podcast
    - RELATED PODCAST: The LLVLC Show #672: Guest Hosts Sarah Ballantyne And Stacy Toth From The Paleo View Podcast
    - RELATED PODCAST: The LLVLC Show #699: Paleo Parents Matthew McCarry And Stacy Toth Help Us Move ‘Beyond Bacon’
    - RELATED PODCAST: The LLVLC Show #589: Scientist-Turned-Stay-At-Home ‘Paleo Mom’ Sarah Ballantyne

801: LLVLC Classic – Dr. Stephan Guyenet Challenging Nutritional Norms

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Neurobiologist, obesity researcher, author and lecturer Dr. Stephan Guyenet, PhD is our guest today for this LLVLC Show Classic from our golden archives in Episode 801 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

In today’s LLVLC Show Classic episode, we’re so happy to present to you one of the great unsung heroes in the Paleo community in University of Washington neurobiologist and nutritional health expert Dr. Stephan Guyenet from the “Whole Health Source” blog. He has been one of the leading voices of the science supporting the consumption of healthy fats and traditional Paleolithic types of diets. Since the original airing of this interview with Jimmy, Dr. Guyenet has become most famous for promoting the idea of “food reward” in obesity and in 2013 joined forces with Dan Pardi from “Dan’s Plan” on a weight and health effort called the Ideal Weight Program.

Listen in to hear Jimmy and Dr. Guyenet discuss how and why he got interested in the subject of health, where he sees the Paleo and low-carb movement going in the future, his thinking about the perception of sugar versus fat in American culture, how MSG mimics sugar in the body, why grains respond different in some people than others, why grinding, soaking, and fermenting grains is so important if you are going to consume them, why eating a 100% whole grain bread is unnatural, why the calorie theory is not as relevant to body fat regulation as we’ve been led to believe, how your body will defend a “set point” where it wants to keep your body weight at, the role of leptin resistance in growing fat mass, producing hunger, and slowing calorie-burning, why insulin is not as critical as leptin, the positive role of gut flora and bacteria in the body, why the polymer oligofructose (a form of inulin) promotes fat loss, the exercise component in fat loss and a healthy lifestyle, why sprints and circuit training is most effective for increasing insulin sensitivity and reducing body fat, the impact of Gary Taubes’ Good Calories Bad Calories, the distinction between a heart attack, atherosclerosis and cardiovascular disease, the rise and fall in cigarette smoking correlating with heart disease, the public confusion about what living healthy is all about, and so much more. As you can tell from this LLVLC Show Classic interview, Dr. Stephan Guyenet is a very intelligent voice of reason in the pursuit of weight loss and optimizing health.

Dr. Guyenet’s January 2014 Lecture:
Why Do We Overeat? A Neurobiological Perspective


http://youtu.be/Mp2p4TdLn_8
THE ALL-NEW COOKIES & CREAM QUEST PROTEIN BAR:

NOTICE OF DISCLOSURE: http://cmp.ly/3
AUTHENTIC PALEO MUFFINS, BAGELS & MORE

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 801
- SUPPORT OUR SPONSOR: Cookies & Cream Quest Protein Bar
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Dr. Stephan Guyenet bio
- Dr. Guyenet’s “Whole Health Source” blog
- Dr. Stephan Guyenet on Twitter
- Dr. Stephan Guyenet on Facebook
- Dr. Stephan Guyenet on LinkedIn
- Slides from AHS13 Lecture: Insulin and Obesity: Reconciling Conflicting Evidence
- VIDEO: Why Do We Overeat? A Neurobiological Perspective
- VIDEO: AHS11 Lecture – Obesity: Old Solutions for a New Problem
- VIDEO: TEDxHarvardLaw – Stephan Guyenet – The American Diet
- GUEST ARTICLE by Dr. Guyenet in February 2012 in PCC Natural Markets: Paleolithic diets: Should we eat like our ancestors?

797: Guest Host Dr. Terry Wahls Shares How Ketogenic Paleo Healed Her From MS

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Clinical professor of internal medicine, researcher, progressive MS overcomer, and author Dr. Terry Wahls is our special guest host in Episode 797 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

What a delightful guest host we have for you today in the truly remarkable Dr. Terry Wahls, MD who has developed an integrative approach to healing chronic autoimmune conditions after overcoming a relapsing, remitting progressive multiple sclerosis (MS) in 2000 that had her taking chemotherapy and confined to a tilt-reclined wheelchair to now thriving thanks to some basic nutritional changes she made based on Paleo and low-carb diet principles (listen to Jimmy’s previous interviews with Dr. Wahls to hear her full story in Episode 533 and Episode 637).

Needless to say, Dr. Wahls’ inspiring story quickly gained overnight fame, especially after her November 2011 “Minding Your Mitochondria” TEDx video went viral and now has in excess of 1.6 million views on YouTube and counting. This caught the attention of a publisher who asked her to write a book about the therapy she has been using personally and researching for other multiple sclerosis sufferers called The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine.

Dr. Wahls is interviewed by a University of Iowa master’s degree student named Brooke Blazevich (e-mail her at brooke-blazevich@uiowa.edu) who has a bachelor’s degree in Dietetics from Western Illinois University. Ever since she heard about the story of Dr. Wahls overcoming MS, Brooke has become a big fan of her work to help others dealing with various autoimmune issues that could be improved through the implementation of a nutrient-rich diet. Listen in as Brooke and Dr. Wahls share her story, how and why she designed her diet with 3 (beginner, intermediate, advanced) levels to choose from, how this diet takes the idea of “healthy eating” to a new level, the rhyme and reason of Dr. Wahls Food Pyramid, the recipes, grocery lists, and cooking tips that are shared in her book, and more.

Here are the key points discussed during this podcast:
- The importance of food as medicine
- Overview of symptoms and number of people affected by MS
- Why mitochondria are essential to people with MS
- Brief overview of what the Wahls Protocol is
- Review of ketosis
- Challenge of achieving both ketosis and a nutrient dense diet
- How nutrient-dense ketogenic diets heal the brain

This is one of the most awe-inspiring podcasts we’ve ever aired and one you won’t soon forget! ENJOY!

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

NOTICE OF DISCLOSURE: http://cmp.ly/3
DARK CHOCOLATE ORANGE CHOCOPERFECTION BARS

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 797
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- SUPPORT OUR SPONSOR: Get the brand new Dark Chocolate Orange ChocoPerfection Bars
- Dr. Terry Wahls bio
- The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine
- DrTerryWahls.com
- Dr. Terry Wahl’s blog
- VIDEO: Minding Your Mitochondria: Dr. Terry Wahls at TEDxIowaCity
- Dr. Wahls on Twitter
- Dr. Wahls on Facebook
- Dr. Terry Wahls on YouTube
- RELATED PODCAST: The LLVLC Show #533: Dr. Terry Wahls Uses The Paleo Diet To Heal Her Body From Multiple Sclerosis (MS)
- RELATED PODCAST: The LLVLC Show #637: Encore Week 2013 – Dr. Terry Wahls

796: Guest Host Ben Greenfield On Gaining Muscle On A Ketogenic Diet And More

Ben-Greenfield-Fitness

Coach, author, speaker, ex-bodybuilder, Ironman triathlete, and fitness and health podcaster Ben Greenfield is our special guest host in Episode 796 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve pulled out the big guns for today’s show with a highly-qualified special guest host. He is Ben Greenfield from the top-ranked “The Ben Greenfield Fitness” iTunes podcast where he is joined by his affable co-host Brock Skywalker. Ben is releasing his debut book from Victory Belt Publishing called Beyond Training: Mastering Endurance, Health & Life on April 15, 2014 all about how to overcome common health-related training issues while optimizing your workouts so you can look, feel, and perform like a champion.

Ben and Brock fill in for our host Jimmy Moore today (who is in the editing process of his August 5, 2014 book release Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet) by doing it in their familiar question and answer style of “The Ben Greenfield Fitness” podcast. Here are the topics discussed in today’s show:

Should You Eat Before A Long Workout?

Robert: I’m a wild land firefighter and for training we do these extremely hard complete ass kicking hikes loaded down with gear that seriously take everything i got and you can not fall out. I’m trying to switch to being more of a fat burner than a sugar burner but I don’t have time to go keto before fire season. I read an article on your website saying the day prior to something hardcore you can carb up. My question is the night before the hike should I carb up before bed but eat any carbs in the morning before the hike? Or just protein and fat. I would love to use these hikes to train my body to burn fat, and am wondering if eating carbs right before it will keep my body trained on relying on carbs. No matter what though falling out of the hike is not an option. Please let me know your thoughts.

Links mentioned in the response:
Eating For A Long Workout podcast episode with Steve Born
Study: Effects of high-fat and high-carbohydrate diets on metabolism and performance in cycling
Study: Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training
Article: The Real Truth About What To Eat Before, During And After Your Workouts & Races
Endurance Pack for fueling long workouts

Getting Off A Ketogenic Diet Safely

Bill: Wants some tips on transitioning away from a ketogenic diet for competition. He is 57 and on a low carb diet (hybrid of bulletproof and meatless paleo). He is concentrating this race season on shorter distances (sprints and olympic triathlon) and and would like to return to the carb intensive nutrition he used to be on for heavy competition. Is this an either or situation? Does he have to give up all sources of healthy fats if he wants to eat more fast burning carbs? How should he balance the ratios of introducing carbs and reducing fat?

Links mentioned in the response:
Study: Impaired glucose tolerance in low-carbohydrate diet: maybe only a physiological state
Gluten-free, raw, unpasteurized Apple Cider Vinegar
Bitter Melon Extract

Can HDL Be Too High?

Suzanne: She wants to know when HDL could be too high and become a cause for concern. She is 40, fairly active, 120lbs, 5′ 5″, 14-16% body fat, and eats a paleo diet. She is working with a health practitioner that is inline with her paleo lifestyle. Recently her blood panel came back and the doc was concerned. HDL 200, Total Cholesterol 341, Triglycerids 40, LDL 131, CRP .2, Vit D is low at 28. Do you have any insite on that and how you would address her overly HDL levels. Doc is suggesting cutting her saturated fat intake. What are you thoughts on that.

David: He just looked at your lab reports and saw your “astronomically high” HDL readings. How do you get those readings so high? David is Paleo, low-carb and has been for about two years. He weight trains and does sprints and has never had a reading over 90. He wants to know how you do it!

Links mentioned in the response:
Study: Measuring HDL particles as opposed to HDL cholesterol is a a better indicator of coronary heart disease
Upgraded MCT Oil
23andme genetic testing

Is distilled water healthy?

Luke: He heard a doctor say something on Jimmy Moore’s show about doing an annual 7-10 day fast where you drink only distilled water. He said that this is a good way to flush out toxins and prevent certain types of cancer. Luke is a triathlete and trains almost year round. If he was to do a fast like this, would it really damage his muscle and power? Perhaps even damage his health. Do you recommend this type of thing at all?

Links mentioned in the response:
This Detox Pack
Trace liquid minerals
Sea salt
Whole house water structuring unit

Gaining muscle on a ketogenic diet

Tanner: He listened to the Paleocon speech by Ameer Rosic on Ketogenic Diets. He said that Ketogenic diets may not be great for athletes and people who are trying to gain muscle and strength because of the IGF response. Can you shed some light on how these hormones effect each other. Cortisol, insulin, HGH and IGF1 any help and info on the relationship between ketogenic diets and muscle growth.

Links mentioned in the response:
Study: Effects of Dietary Carbohydrate Restriction with High Protein Intake on Protein Metabolism and the Somatotropic Axis

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

NOTICE OF DISCLOSURE: http://cmp.ly/3
AUTHENTIC PALEO MUFFINS, BAGELS & MORE

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 796
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Ben Greenfield from “Ben Greenfield Fitness”
- Ben on Twitter
- Brock Skywalker from “Frozen Puck”
- Brock on Twitter
- “The Ben Greenfield Fitness” iTunes podcast
- Beyond Training: Mastering Endurance, Health & Life
- RELATED PODCAST: Ask The Low-Carb Experts #37: Ben Greenfield | Ketogenic Diets And Exercise Performance
- RELATED PODCAST: The LLVLC Show #682: Guest Hosts Ben Greenfield And Brock Skywalker On The Dangers Of Extreme Carb Restriction

Category Archives: Real Foods

806: Guest Host Cassie Bjork Interviews Michelle Tam From ‘Nom Nom Paleo’

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Registered, Licensed Dietitian, health coach, blogger and podcaster Cassie Bjork is our special guest host interviewing Paleo blogger and author Michelle Tam in Episode 806 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

Today we’ve got a guest host that may be familiar to fans of Jimmy Moore’s podcast. She is Cassie Bjork from “Dietitian Cassie” and serves as Jimmy’s co-host on his Friday podcast “Low-Carb Conversations With Jimmy Moore & Friends.” She is incredibly passionate about exposing people to healthy nutrition with real food. Through her work as Dietitian Cassie, she focuses on debunking rumors, diet myths and fads while teaching clients how to eat healthy by breaking down research-based material into practical forms that can be implemented into any lifestyle. Cassie is an ardent believer in using real food for optimal health and performance and strives to live a balanced lifestyle while helping others do the same.

Cassie invited on Paleo blogger and New York Times bestselling author of Nom Nom Paleo: Food for Humans Michelle Tam from “Nom Nom Paleo.” In partnership with her husband, Henry Fong, Michelle developed the top-selling Nom Nom Paleo iPad app as well as their new book. When she’s not cooking or writing, Michelle can be found working graveyard shifts as a hospital pharmacist, chasing her two young sons around the house, or passed out cold (yes, she’s got quite the quirky sense of humor, but that’s why we love her!).

Listen in as Cassie and Michelle discuss how she balances the many important roles in her life, how she prioritizes each of those duties to stay sane through the busyness, what she feeds her kids in their school lunches, how she transitioned her kids to embrace and love the Paleo diet, the importance of being realistic and listening to your body, the critical impact of exercise on health, not falling for “Paleo Perfectionism,” her recommendations for stress management to prevent stress eating, and how the idea of treats fits into a Paleo template. And don’t miss hearing Michelle shares her kitchen staples and what she does when she doesn’t have a lot of time to cook. This is a fun episode with two amazingly spectacular leaders in the Paleo/real food community.

Get Michelle Tam’s new book Nom Nom Paleo:

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

NOTICE OF DISCLOSURE: http://cmp.ly/3

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

NOTICE OF DISCLOSURE: http://cmp.ly/3

LINKS MENTIONED IN EPISODE 806
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- “Dietitian Cassie” website
- “Low-Carb Conversations” podcast
- Cassie on Facebook
- Cassie on Twitter
- Cassie on Instagram
- Cassie on Pinterest
- Michelle Tam at “Nom Nom Paleo”
- Nom Nom Paleo: Food for Humans
- Nom Nom Paleo iPad app
- Michelle on Facebook
- Michelle on Twitter
- Michelle on Instagram
- Michelle on Pinterest
- Michelle’s “Surviving The Night Shift”
- Michelle’s “Packing Paleo School Lunches”
- Michelle’s “Egg-stravaganza!”

803: Guest Hosts Sarah Ballantyne and Stacy Toth Offer Up ‘The Paleo Approach’

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Former research scientist, blogger, podcaster, and author Dr. Sarah Ballantyne, PhD and blogger, podcaster, and author Stacy Toth are our special guest co-hosts in Episode 803 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve got an outstanding pair of guest hosts who know their way around a health podcast as the co-hosts of their very own successful iTunes health podcast called “The Paleo View.” They are Dr. Sarah Ballantyne from “The Paleo Mom” blog and Stacy Toth from “Paleo Parents” and they are both self-professed nutrient-seekers. These two lovely ladies share their inspirational stories, both of them losing and maintaining over 100-pound weight loss, battling with autoimmune diseases, and arriving at the realization that the key to their health was a focus on eating the most nutrient-dense foods possible.

Listen in as Sarah and Stacy discuss the extensive research Sarah did for her brand new Victory Belt Publishing book The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body that helped her realize the key role that nutrient-deficiency plays in all chronic disease, what micronutrients are most deficient in theAmerican diet, how a standard Paleo, low-carb, or primal diet might be deficient in these key nutrients, especially vitamin A, vitamin D, vitamin K2, vitamin E, zinc, magnesium and folate, and why it’s better to seek whole food sources of nutrients instead of supplements. You won’t want to miss what Sarah and Stacy have to share to help you become a nutrient-seeker, too.

  • 0:00 – Welcome to Livin’ La Vida Low Carb with your guest hosts Stacy and Sarah!
    • This is Stacy and Sarah’s second time guest hosting on The Livin’ La Vida Low-Carb Show podcast – check out the first episode here
    • More on Stacy
      • Lost over 100 pounds, and has maintained that weight-loss through diet and lifestyle
      • In the last year she has developed a passion for lifting heavy things and most recently won her first ever competition, a Strongman Competition
      • She has three boys and a wonderful stay-at-home husband to help her keep everything a float
      • Everyone in the family eats a paleo diet
      • Matt and Stacy are authors of Eat Like a Dinosaur, Beyond Bacon, the e-book 3 Phase Paleo, and the upcoming Real Life Paleo
    • More on Sarah
      • She has a PhD in Medical Biophysics and use to do medical research before becoming a stay-at-home mom
      • Her decision to become a stay-at-home mom was largely influenced by her health, as she was struggling with obesity
      • She has also lost and maintained and an over 100 pound weight-loss
      • Previously, Sarah also was struggling with a number of autoimmune diseases, which led her to the paleo diet and to start blogging
      • Her first book The Paleo Approach was released in January – it is a science and guidebook that explains the principles of a paleo diet and the extra mile that someone with an immune or autoimmune issue needs to go to regulate their immune system with diet
      • The companion cookbook, The Paleo Approach Cookbook, will be released in August
      • Stacy notes that Sarah is also a Canadian
  • 4:33 – Stacy and Sarah’s Stance on Paleo
    • Both Stacy and Sarah define themselves as nutrient seekers, which is how they define what they are interested in consuming without putting a specific label on it
    • Overtime both of their diets have evolved into this model, and they have each gained an interest in consuming the foods that are the most nutrient dense in an enjoyable way
    • 3 Phase Paleo was the first of the Paleo Parent books where they talked about their three phase approach to not only removing certain foods, but on replacing the foods you are removing with nutrient dense ones instead
    • The Paleo Approach is another excellent resource that focuses on the ‘adding in’ and how beneficial this approach is to your health and wellbeing
    • Stacy reflected on how her diet and lifestyle evolved over time, and what happened that led her to her current food philosophy
    • Sarah shared her health journey and what led her to seek out a nutrient dense approach to living, specifically what inspired her to think about her diet differently
    • Stacy and Sarah chatted about organ meat and their recommendation for consuming organ meat at least twice a week
    • Sarah points out that many people have mental blocks around organ meat, and both Stacy and Sarah had to learn to like organ meat (check out both The Paleo Mom’s recipe index and Paleo Parent’s index for recipes that disguise organ meats)
  • 21:48 – Nutrient Deficiencies and How to Counteract
    • A Paleo or primal diet may be deficient in a number of minerals, vitamins and fat-soluble vitamins
    • Sarah points out that she looks at her nutrient goals over the course of the week, and why zinc intake is one of her main focuses, which she likes to incorporate through canned oysters, but shellfish in general will provide you with zinc
    • Red meat, like organ meat, leafy greens, especially spinach, and some nuts and seeds are also high in zinc
    • Sarah shared on why zinc is such an important mineral and how it impacts functions within the body
    • Stacy’s boys really like clams and they go with the canned kind, which makes it an affordable option
    • Specifically for Stacy, she focuses on incorporating bone broth, which is rich in glycine and many others minerals
    • Offal and shellfish are both synergistically rich in vitamins A, D and K2
    • Liver is so rich in nutrients that you could consume it once a week and meet your vitamin A needs
    • Consuming A, D and K2 are absolutely critical for bone health, dental health, and connective tissue and joint health
    • Vitamin E is another nutrient that many are deficient in, which comes primarily from green vegetables and nuts and seeds
    • Folic acid is a synthetic form of folate, and folate is a B vitamin
    • Folic acid is not efficiently absorbed and it is better for our bodies to simply have folate instead
    • Folate is high in green vegetables, tropical fruits and citrus fruits – citrus is overall a rockstar food because of how nutrient it is
    • Magnesium is not the easiest nutrient to get, as we primarily get it through large portions of dark leafy greens, which doesn’t happen to be a prominent food in most folks diets
    • However, Stacy points out that chocolate has magnesium
    • Bananas, plantains, citrus fruits, figs and a lot of dried fruits are high in magnesium
    • Eat your vegetables, and your liver, and your citrus fruit, and your bone broth, and render your own lard from pasture raised pigs when you feel ready (Beyond Bacon can teach you how to easily do this)
  • 41:00 – Closing Thoughts
    • If there is one thing you should do from what you learned on this week’s show, Sarah suggests that folks work on adding micronutrient mindfulness to their actions
    • Simply have the topic of nutrient density on your radar and start to think through your choices from that standpoint
    • And don’t worry right now about whether or not it is tasty, there are many ways to hide these foods and to trick your palate so that you can warm up to it slowly
    • Stacy’s tip is to be prepared – it is when you will eat your best and with mindful decisions
      • What do I need to do this week to make sure I am getting seafood?
        • Green vegetables?
        • Broth, organ meat, or whatever you are looking to try?
  • 48:11 – Closing
      • It has been awesome joining this week’s show as guest hosts!
      • If you enjoyed Sarah and Stacy’s guest show – be sure to find them at The Paleo View, The Paleo Mom, and the Paleo Parents
      • Thank you everyone!

    Check out these recipes that were shared during today’s episode:
    - Paleo Parents’ “Linguini” with Clam Sauce
    - Paleo Parents’ Spaghetti Squash with Meat and Offal Sauce
    - Paleo Parents’ Stacy’s Soup
    - The Paleo Mom’s Offal Recipes

    Get Sarah’s new book The Paleo Approach:
    INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

    NOTICE OF DISCLOSURE: http://cmp.ly/3
    #1 BESTSELLING BLOOD SUGAR LOWERING SUPPLEMENT

    NOTICE OF DISCLOSURE: http://cmp.ly/3
    LINKS MENTIONED IN EPISODE 803
    - SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
    - SUPPORT OUR SPONSOR: Glycosolve with berberine and banaba leaf
    - Dr. Sarah Ballantyne bio
    - Sarah’s “The Paleo Mom” blog
    - The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body
    - Sarah on Twitter
    - Stacy Toth bio
    - Stacy’s “Paleo Parents” blog
    - Sarah and Stacy’s “The Paleo View” iTunes podcast
    - RELATED PODCAST: The LLVLC Show #672: Guest Hosts Sarah Ballantyne And Stacy Toth From The Paleo View Podcast
    - RELATED PODCAST: The LLVLC Show #699: Paleo Parents Matthew McCarry And Stacy Toth Help Us Move ‘Beyond Bacon’
    - RELATED PODCAST: The LLVLC Show #589: Scientist-Turned-Stay-At-Home ‘Paleo Mom’ Sarah Ballantyne

801: LLVLC Classic – Dr. Stephan Guyenet Challenging Nutritional Norms

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Neurobiologist, obesity researcher, author and lecturer Dr. Stephan Guyenet, PhD is our guest today for this LLVLC Show Classic from our golden archives in Episode 801 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

In today’s LLVLC Show Classic episode, we’re so happy to present to you one of the great unsung heroes in the Paleo community in University of Washington neurobiologist and nutritional health expert Dr. Stephan Guyenet from the “Whole Health Source” blog. He has been one of the leading voices of the science supporting the consumption of healthy fats and traditional Paleolithic types of diets. Since the original airing of this interview with Jimmy, Dr. Guyenet has become most famous for promoting the idea of “food reward” in obesity and in 2013 joined forces with Dan Pardi from “Dan’s Plan” on a weight and health effort called the Ideal Weight Program.

Listen in to hear Jimmy and Dr. Guyenet discuss how and why he got interested in the subject of health, where he sees the Paleo and low-carb movement going in the future, his thinking about the perception of sugar versus fat in American culture, how MSG mimics sugar in the body, why grains respond different in some people than others, why grinding, soaking, and fermenting grains is so important if you are going to consume them, why eating a 100% whole grain bread is unnatural, why the calorie theory is not as relevant to body fat regulation as we’ve been led to believe, how your body will defend a “set point” where it wants to keep your body weight at, the role of leptin resistance in growing fat mass, producing hunger, and slowing calorie-burning, why insulin is not as critical as leptin, the positive role of gut flora and bacteria in the body, why the polymer oligofructose (a form of inulin) promotes fat loss, the exercise component in fat loss and a healthy lifestyle, why sprints and circuit training is most effective for increasing insulin sensitivity and reducing body fat, the impact of Gary Taubes’ Good Calories Bad Calories, the distinction between a heart attack, atherosclerosis and cardiovascular disease, the rise and fall in cigarette smoking correlating with heart disease, the public confusion about what living healthy is all about, and so much more. As you can tell from this LLVLC Show Classic interview, Dr. Stephan Guyenet is a very intelligent voice of reason in the pursuit of weight loss and optimizing health.

Dr. Guyenet’s January 2014 Lecture:
Why Do We Overeat? A Neurobiological Perspective


http://youtu.be/Mp2p4TdLn_8
THE ALL-NEW COOKIES & CREAM QUEST PROTEIN BAR:

NOTICE OF DISCLOSURE: http://cmp.ly/3
AUTHENTIC PALEO MUFFINS, BAGELS & MORE

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 801
- SUPPORT OUR SPONSOR: Cookies & Cream Quest Protein Bar
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Dr. Stephan Guyenet bio
- Dr. Guyenet’s “Whole Health Source” blog
- Dr. Stephan Guyenet on Twitter
- Dr. Stephan Guyenet on Facebook
- Dr. Stephan Guyenet on LinkedIn
- Slides from AHS13 Lecture: Insulin and Obesity: Reconciling Conflicting Evidence
- VIDEO: Why Do We Overeat? A Neurobiological Perspective
- VIDEO: AHS11 Lecture – Obesity: Old Solutions for a New Problem
- VIDEO: TEDxHarvardLaw – Stephan Guyenet – The American Diet
- GUEST ARTICLE by Dr. Guyenet in February 2012 in PCC Natural Markets: Paleolithic diets: Should we eat like our ancestors?

797: Guest Host Dr. Terry Wahls Shares How Ketogenic Paleo Healed Her From MS

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Clinical professor of internal medicine, researcher, progressive MS overcomer, and author Dr. Terry Wahls is our special guest host in Episode 797 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

What a delightful guest host we have for you today in the truly remarkable Dr. Terry Wahls, MD who has developed an integrative approach to healing chronic autoimmune conditions after overcoming a relapsing, remitting progressive multiple sclerosis (MS) in 2000 that had her taking chemotherapy and confined to a tilt-reclined wheelchair to now thriving thanks to some basic nutritional changes she made based on Paleo and low-carb diet principles (listen to Jimmy’s previous interviews with Dr. Wahls to hear her full story in Episode 533 and Episode 637).

Needless to say, Dr. Wahls’ inspiring story quickly gained overnight fame, especially after her November 2011 “Minding Your Mitochondria” TEDx video went viral and now has in excess of 1.6 million views on YouTube and counting. This caught the attention of a publisher who asked her to write a book about the therapy she has been using personally and researching for other multiple sclerosis sufferers called The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine.

Dr. Wahls is interviewed by a University of Iowa master’s degree student named Brooke Blazevich (e-mail her at brooke-blazevich@uiowa.edu) who has a bachelor’s degree in Dietetics from Western Illinois University. Ever since she heard about the story of Dr. Wahls overcoming MS, Brooke has become a big fan of her work to help others dealing with various autoimmune issues that could be improved through the implementation of a nutrient-rich diet. Listen in as Brooke and Dr. Wahls share her story, how and why she designed her diet with 3 (beginner, intermediate, advanced) levels to choose from, how this diet takes the idea of “healthy eating” to a new level, the rhyme and reason of Dr. Wahls Food Pyramid, the recipes, grocery lists, and cooking tips that are shared in her book, and more.

Here are the key points discussed during this podcast:
- The importance of food as medicine
- Overview of symptoms and number of people affected by MS
- Why mitochondria are essential to people with MS
- Brief overview of what the Wahls Protocol is
- Review of ketosis
- Challenge of achieving both ketosis and a nutrient dense diet
- How nutrient-dense ketogenic diets heal the brain

This is one of the most awe-inspiring podcasts we’ve ever aired and one you won’t soon forget! ENJOY!

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

NOTICE OF DISCLOSURE: http://cmp.ly/3
DARK CHOCOLATE ORANGE CHOCOPERFECTION BARS

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 797
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- SUPPORT OUR SPONSOR: Get the brand new Dark Chocolate Orange ChocoPerfection Bars
- Dr. Terry Wahls bio
- The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine
- DrTerryWahls.com
- Dr. Terry Wahl’s blog
- VIDEO: Minding Your Mitochondria: Dr. Terry Wahls at TEDxIowaCity
- Dr. Wahls on Twitter
- Dr. Wahls on Facebook
- Dr. Terry Wahls on YouTube
- RELATED PODCAST: The LLVLC Show #533: Dr. Terry Wahls Uses The Paleo Diet To Heal Her Body From Multiple Sclerosis (MS)
- RELATED PODCAST: The LLVLC Show #637: Encore Week 2013 – Dr. Terry Wahls

796: Guest Host Ben Greenfield On Gaining Muscle On A Ketogenic Diet And More

Ben-Greenfield-Fitness

Coach, author, speaker, ex-bodybuilder, Ironman triathlete, and fitness and health podcaster Ben Greenfield is our special guest host in Episode 796 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve pulled out the big guns for today’s show with a highly-qualified special guest host. He is Ben Greenfield from the top-ranked “The Ben Greenfield Fitness” iTunes podcast where he is joined by his affable co-host Brock Skywalker. Ben is releasing his debut book from Victory Belt Publishing called Beyond Training: Mastering Endurance, Health & Life on April 15, 2014 all about how to overcome common health-related training issues while optimizing your workouts so you can look, feel, and perform like a champion.

Ben and Brock fill in for our host Jimmy Moore today (who is in the editing process of his August 5, 2014 book release Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet) by doing it in their familiar question and answer style of “The Ben Greenfield Fitness” podcast. Here are the topics discussed in today’s show:

Should You Eat Before A Long Workout?

Robert: I’m a wild land firefighter and for training we do these extremely hard complete ass kicking hikes loaded down with gear that seriously take everything i got and you can not fall out. I’m trying to switch to being more of a fat burner than a sugar burner but I don’t have time to go keto before fire season. I read an article on your website saying the day prior to something hardcore you can carb up. My question is the night before the hike should I carb up before bed but eat any carbs in the morning before the hike? Or just protein and fat. I would love to use these hikes to train my body to burn fat, and am wondering if eating carbs right before it will keep my body trained on relying on carbs. No matter what though falling out of the hike is not an option. Please let me know your thoughts.

Links mentioned in the response:
Eating For A Long Workout podcast episode with Steve Born
Study: Effects of high-fat and high-carbohydrate diets on metabolism and performance in cycling
Study: Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training
Article: The Real Truth About What To Eat Before, During And After Your Workouts & Races
Endurance Pack for fueling long workouts

Getting Off A Ketogenic Diet Safely

Bill: Wants some tips on transitioning away from a ketogenic diet for competition. He is 57 and on a low carb diet (hybrid of bulletproof and meatless paleo). He is concentrating this race season on shorter distances (sprints and olympic triathlon) and and would like to return to the carb intensive nutrition he used to be on for heavy competition. Is this an either or situation? Does he have to give up all sources of healthy fats if he wants to eat more fast burning carbs? How should he balance the ratios of introducing carbs and reducing fat?

Links mentioned in the response:
Study: Impaired glucose tolerance in low-carbohydrate diet: maybe only a physiological state
Gluten-free, raw, unpasteurized Apple Cider Vinegar
Bitter Melon Extract

Can HDL Be Too High?

Suzanne: She wants to know when HDL could be too high and become a cause for concern. She is 40, fairly active, 120lbs, 5′ 5″, 14-16% body fat, and eats a paleo diet. She is working with a health practitioner that is inline with her paleo lifestyle. Recently her blood panel came back and the doc was concerned. HDL 200, Total Cholesterol 341, Triglycerids 40, LDL 131, CRP .2, Vit D is low at 28. Do you have any insite on that and how you would address her overly HDL levels. Doc is suggesting cutting her saturated fat intake. What are you thoughts on that.

David: He just looked at your lab reports and saw your “astronomically high” HDL readings. How do you get those readings so high? David is Paleo, low-carb and has been for about two years. He weight trains and does sprints and has never had a reading over 90. He wants to know how you do it!

Links mentioned in the response:
Study: Measuring HDL particles as opposed to HDL cholesterol is a a better indicator of coronary heart disease
Upgraded MCT Oil
23andme genetic testing

Is distilled water healthy?

Luke: He heard a doctor say something on Jimmy Moore’s show about doing an annual 7-10 day fast where you drink only distilled water. He said that this is a good way to flush out toxins and prevent certain types of cancer. Luke is a triathlete and trains almost year round. If he was to do a fast like this, would it really damage his muscle and power? Perhaps even damage his health. Do you recommend this type of thing at all?

Links mentioned in the response:
This Detox Pack
Trace liquid minerals
Sea salt
Whole house water structuring unit

Gaining muscle on a ketogenic diet

Tanner: He listened to the Paleocon speech by Ameer Rosic on Ketogenic Diets. He said that Ketogenic diets may not be great for athletes and people who are trying to gain muscle and strength because of the IGF response. Can you shed some light on how these hormones effect each other. Cortisol, insulin, HGH and IGF1 any help and info on the relationship between ketogenic diets and muscle growth.

Links mentioned in the response:
Study: Effects of Dietary Carbohydrate Restriction with High Protein Intake on Protein Metabolism and the Somatotropic Axis

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

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AUTHENTIC PALEO MUFFINS, BAGELS & MORE

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 796
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Ben Greenfield from “Ben Greenfield Fitness”
- Ben on Twitter
- Brock Skywalker from “Frozen Puck”
- Brock on Twitter
- “The Ben Greenfield Fitness” iTunes podcast
- Beyond Training: Mastering Endurance, Health & Life
- RELATED PODCAST: Ask The Low-Carb Experts #37: Ben Greenfield | Ketogenic Diets And Exercise Performance
- RELATED PODCAST: The LLVLC Show #682: Guest Hosts Ben Greenfield And Brock Skywalker On The Dangers Of Extreme Carb Restriction

Category Archives: Real Foods

806: Guest Host Cassie Bjork Interviews Michelle Tam From ‘Nom Nom Paleo’

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Registered, Licensed Dietitian, health coach, blogger and podcaster Cassie Bjork is our special guest host interviewing Paleo blogger and author Michelle Tam in Episode 806 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

Today we’ve got a guest host that may be familiar to fans of Jimmy Moore’s podcast. She is Cassie Bjork from “Dietitian Cassie” and serves as Jimmy’s co-host on his Friday podcast “Low-Carb Conversations With Jimmy Moore & Friends.” She is incredibly passionate about exposing people to healthy nutrition with real food. Through her work as Dietitian Cassie, she focuses on debunking rumors, diet myths and fads while teaching clients how to eat healthy by breaking down research-based material into practical forms that can be implemented into any lifestyle. Cassie is an ardent believer in using real food for optimal health and performance and strives to live a balanced lifestyle while helping others do the same.

Cassie invited on Paleo blogger and New York Times bestselling author of Nom Nom Paleo: Food for Humans Michelle Tam from “Nom Nom Paleo.” In partnership with her husband, Henry Fong, Michelle developed the top-selling Nom Nom Paleo iPad app as well as their new book. When she’s not cooking or writing, Michelle can be found working graveyard shifts as a hospital pharmacist, chasing her two young sons around the house, or passed out cold (yes, she’s got quite the quirky sense of humor, but that’s why we love her!).

Listen in as Cassie and Michelle discuss how she balances the many important roles in her life, how she prioritizes each of those duties to stay sane through the busyness, what she feeds her kids in their school lunches, how she transitioned her kids to embrace and love the Paleo diet, the importance of being realistic and listening to your body, the critical impact of exercise on health, not falling for “Paleo Perfectionism,” her recommendations for stress management to prevent stress eating, and how the idea of treats fits into a Paleo template. And don’t miss hearing Michelle shares her kitchen staples and what she does when she doesn’t have a lot of time to cook. This is a fun episode with two amazingly spectacular leaders in the Paleo/real food community.

Get Michelle Tam’s new book Nom Nom Paleo:

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

NOTICE OF DISCLOSURE: http://cmp.ly/3

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

NOTICE OF DISCLOSURE: http://cmp.ly/3

LINKS MENTIONED IN EPISODE 806
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- “Dietitian Cassie” website
- “Low-Carb Conversations” podcast
- Cassie on Facebook
- Cassie on Twitter
- Cassie on Instagram
- Cassie on Pinterest
- Michelle Tam at “Nom Nom Paleo”
- Nom Nom Paleo: Food for Humans
- Nom Nom Paleo iPad app
- Michelle on Facebook
- Michelle on Twitter
- Michelle on Instagram
- Michelle on Pinterest
- Michelle’s “Surviving The Night Shift”
- Michelle’s “Packing Paleo School Lunches”
- Michelle’s “Egg-stravaganza!”

803: Guest Hosts Sarah Ballantyne and Stacy Toth Offer Up ‘The Paleo Approach’

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Former research scientist, blogger, podcaster, and author Dr. Sarah Ballantyne, PhD and blogger, podcaster, and author Stacy Toth are our special guest co-hosts in Episode 803 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve got an outstanding pair of guest hosts who know their way around a health podcast as the co-hosts of their very own successful iTunes health podcast called “The Paleo View.” They are Dr. Sarah Ballantyne from “The Paleo Mom” blog and Stacy Toth from “Paleo Parents” and they are both self-professed nutrient-seekers. These two lovely ladies share their inspirational stories, both of them losing and maintaining over 100-pound weight loss, battling with autoimmune diseases, and arriving at the realization that the key to their health was a focus on eating the most nutrient-dense foods possible.

Listen in as Sarah and Stacy discuss the extensive research Sarah did for her brand new Victory Belt Publishing book The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body that helped her realize the key role that nutrient-deficiency plays in all chronic disease, what micronutrients are most deficient in theAmerican diet, how a standard Paleo, low-carb, or primal diet might be deficient in these key nutrients, especially vitamin A, vitamin D, vitamin K2, vitamin E, zinc, magnesium and folate, and why it’s better to seek whole food sources of nutrients instead of supplements. You won’t want to miss what Sarah and Stacy have to share to help you become a nutrient-seeker, too.

  • 0:00 – Welcome to Livin’ La Vida Low Carb with your guest hosts Stacy and Sarah!
    • This is Stacy and Sarah’s second time guest hosting on The Livin’ La Vida Low-Carb Show podcast – check out the first episode here
    • More on Stacy
      • Lost over 100 pounds, and has maintained that weight-loss through diet and lifestyle
      • In the last year she has developed a passion for lifting heavy things and most recently won her first ever competition, a Strongman Competition
      • She has three boys and a wonderful stay-at-home husband to help her keep everything a float
      • Everyone in the family eats a paleo diet
      • Matt and Stacy are authors of Eat Like a Dinosaur, Beyond Bacon, the e-book 3 Phase Paleo, and the upcoming Real Life Paleo
    • More on Sarah
      • She has a PhD in Medical Biophysics and use to do medical research before becoming a stay-at-home mom
      • Her decision to become a stay-at-home mom was largely influenced by her health, as she was struggling with obesity
      • She has also lost and maintained and an over 100 pound weight-loss
      • Previously, Sarah also was struggling with a number of autoimmune diseases, which led her to the paleo diet and to start blogging
      • Her first book The Paleo Approach was released in January – it is a science and guidebook that explains the principles of a paleo diet and the extra mile that someone with an immune or autoimmune issue needs to go to regulate their immune system with diet
      • The companion cookbook, The Paleo Approach Cookbook, will be released in August
      • Stacy notes that Sarah is also a Canadian
  • 4:33 – Stacy and Sarah’s Stance on Paleo
    • Both Stacy and Sarah define themselves as nutrient seekers, which is how they define what they are interested in consuming without putting a specific label on it
    • Overtime both of their diets have evolved into this model, and they have each gained an interest in consuming the foods that are the most nutrient dense in an enjoyable way
    • 3 Phase Paleo was the first of the Paleo Parent books where they talked about their three phase approach to not only removing certain foods, but on replacing the foods you are removing with nutrient dense ones instead
    • The Paleo Approach is another excellent resource that focuses on the ‘adding in’ and how beneficial this approach is to your health and wellbeing
    • Stacy reflected on how her diet and lifestyle evolved over time, and what happened that led her to her current food philosophy
    • Sarah shared her health journey and what led her to seek out a nutrient dense approach to living, specifically what inspired her to think about her diet differently
    • Stacy and Sarah chatted about organ meat and their recommendation for consuming organ meat at least twice a week
    • Sarah points out that many people have mental blocks around organ meat, and both Stacy and Sarah had to learn to like organ meat (check out both The Paleo Mom’s recipe index and Paleo Parent’s index for recipes that disguise organ meats)
  • 21:48 – Nutrient Deficiencies and How to Counteract
    • A Paleo or primal diet may be deficient in a number of minerals, vitamins and fat-soluble vitamins
    • Sarah points out that she looks at her nutrient goals over the course of the week, and why zinc intake is one of her main focuses, which she likes to incorporate through canned oysters, but shellfish in general will provide you with zinc
    • Red meat, like organ meat, leafy greens, especially spinach, and some nuts and seeds are also high in zinc
    • Sarah shared on why zinc is such an important mineral and how it impacts functions within the body
    • Stacy’s boys really like clams and they go with the canned kind, which makes it an affordable option
    • Specifically for Stacy, she focuses on incorporating bone broth, which is rich in glycine and many others minerals
    • Offal and shellfish are both synergistically rich in vitamins A, D and K2
    • Liver is so rich in nutrients that you could consume it once a week and meet your vitamin A needs
    • Consuming A, D and K2 are absolutely critical for bone health, dental health, and connective tissue and joint health
    • Vitamin E is another nutrient that many are deficient in, which comes primarily from green vegetables and nuts and seeds
    • Folic acid is a synthetic form of folate, and folate is a B vitamin
    • Folic acid is not efficiently absorbed and it is better for our bodies to simply have folate instead
    • Folate is high in green vegetables, tropical fruits and citrus fruits – citrus is overall a rockstar food because of how nutrient it is
    • Magnesium is not the easiest nutrient to get, as we primarily get it through large portions of dark leafy greens, which doesn’t happen to be a prominent food in most folks diets
    • However, Stacy points out that chocolate has magnesium
    • Bananas, plantains, citrus fruits, figs and a lot of dried fruits are high in magnesium
    • Eat your vegetables, and your liver, and your citrus fruit, and your bone broth, and render your own lard from pasture raised pigs when you feel ready (Beyond Bacon can teach you how to easily do this)
  • 41:00 – Closing Thoughts
    • If there is one thing you should do from what you learned on this week’s show, Sarah suggests that folks work on adding micronutrient mindfulness to their actions
    • Simply have the topic of nutrient density on your radar and start to think through your choices from that standpoint
    • And don’t worry right now about whether or not it is tasty, there are many ways to hide these foods and to trick your palate so that you can warm up to it slowly
    • Stacy’s tip is to be prepared – it is when you will eat your best and with mindful decisions
      • What do I need to do this week to make sure I am getting seafood?
        • Green vegetables?
        • Broth, organ meat, or whatever you are looking to try?
  • 48:11 – Closing
      • It has been awesome joining this week’s show as guest hosts!
      • If you enjoyed Sarah and Stacy’s guest show – be sure to find them at The Paleo View, The Paleo Mom, and the Paleo Parents
      • Thank you everyone!

    Check out these recipes that were shared during today’s episode:
    - Paleo Parents’ “Linguini” with Clam Sauce
    - Paleo Parents’ Spaghetti Squash with Meat and Offal Sauce
    - Paleo Parents’ Stacy’s Soup
    - The Paleo Mom’s Offal Recipes

    Get Sarah’s new book The Paleo Approach:
    INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

    NOTICE OF DISCLOSURE: http://cmp.ly/3
    #1 BESTSELLING BLOOD SUGAR LOWERING SUPPLEMENT

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    LINKS MENTIONED IN EPISODE 803
    - SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
    - SUPPORT OUR SPONSOR: Glycosolve with berberine and banaba leaf
    - Dr. Sarah Ballantyne bio
    - Sarah’s “The Paleo Mom” blog
    - The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body
    - Sarah on Twitter
    - Stacy Toth bio
    - Stacy’s “Paleo Parents” blog
    - Sarah and Stacy’s “The Paleo View” iTunes podcast
    - RELATED PODCAST: The LLVLC Show #672: Guest Hosts Sarah Ballantyne And Stacy Toth From The Paleo View Podcast
    - RELATED PODCAST: The LLVLC Show #699: Paleo Parents Matthew McCarry And Stacy Toth Help Us Move ‘Beyond Bacon’
    - RELATED PODCAST: The LLVLC Show #589: Scientist-Turned-Stay-At-Home ‘Paleo Mom’ Sarah Ballantyne

801: LLVLC Classic – Dr. Stephan Guyenet Challenging Nutritional Norms

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Neurobiologist, obesity researcher, author and lecturer Dr. Stephan Guyenet, PhD is our guest today for this LLVLC Show Classic from our golden archives in Episode 801 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

In today’s LLVLC Show Classic episode, we’re so happy to present to you one of the great unsung heroes in the Paleo community in University of Washington neurobiologist and nutritional health expert Dr. Stephan Guyenet from the “Whole Health Source” blog. He has been one of the leading voices of the science supporting the consumption of healthy fats and traditional Paleolithic types of diets. Since the original airing of this interview with Jimmy, Dr. Guyenet has become most famous for promoting the idea of “food reward” in obesity and in 2013 joined forces with Dan Pardi from “Dan’s Plan” on a weight and health effort called the Ideal Weight Program.

Listen in to hear Jimmy and Dr. Guyenet discuss how and why he got interested in the subject of health, where he sees the Paleo and low-carb movement going in the future, his thinking about the perception of sugar versus fat in American culture, how MSG mimics sugar in the body, why grains respond different in some people than others, why grinding, soaking, and fermenting grains is so important if you are going to consume them, why eating a 100% whole grain bread is unnatural, why the calorie theory is not as relevant to body fat regulation as we’ve been led to believe, how your body will defend a “set point” where it wants to keep your body weight at, the role of leptin resistance in growing fat mass, producing hunger, and slowing calorie-burning, why insulin is not as critical as leptin, the positive role of gut flora and bacteria in the body, why the polymer oligofructose (a form of inulin) promotes fat loss, the exercise component in fat loss and a healthy lifestyle, why sprints and circuit training is most effective for increasing insulin sensitivity and reducing body fat, the impact of Gary Taubes’ Good Calories Bad Calories, the distinction between a heart attack, atherosclerosis and cardiovascular disease, the rise and fall in cigarette smoking correlating with heart disease, the public confusion about what living healthy is all about, and so much more. As you can tell from this LLVLC Show Classic interview, Dr. Stephan Guyenet is a very intelligent voice of reason in the pursuit of weight loss and optimizing health.

Dr. Guyenet’s January 2014 Lecture:
Why Do We Overeat? A Neurobiological Perspective


http://youtu.be/Mp2p4TdLn_8
THE ALL-NEW COOKIES & CREAM QUEST PROTEIN BAR:

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AUTHENTIC PALEO MUFFINS, BAGELS & MORE

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LINKS MENTIONED IN EPISODE 801
- SUPPORT OUR SPONSOR: Cookies & Cream Quest Protein Bar
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Dr. Stephan Guyenet bio
- Dr. Guyenet’s “Whole Health Source” blog
- Dr. Stephan Guyenet on Twitter
- Dr. Stephan Guyenet on Facebook
- Dr. Stephan Guyenet on LinkedIn
- Slides from AHS13 Lecture: Insulin and Obesity: Reconciling Conflicting Evidence
- VIDEO: Why Do We Overeat? A Neurobiological Perspective
- VIDEO: AHS11 Lecture – Obesity: Old Solutions for a New Problem
- VIDEO: TEDxHarvardLaw – Stephan Guyenet – The American Diet
- GUEST ARTICLE by Dr. Guyenet in February 2012 in PCC Natural Markets: Paleolithic diets: Should we eat like our ancestors?

797: Guest Host Dr. Terry Wahls Shares How Ketogenic Paleo Healed Her From MS

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Clinical professor of internal medicine, researcher, progressive MS overcomer, and author Dr. Terry Wahls is our special guest host in Episode 797 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

What a delightful guest host we have for you today in the truly remarkable Dr. Terry Wahls, MD who has developed an integrative approach to healing chronic autoimmune conditions after overcoming a relapsing, remitting progressive multiple sclerosis (MS) in 2000 that had her taking chemotherapy and confined to a tilt-reclined wheelchair to now thriving thanks to some basic nutritional changes she made based on Paleo and low-carb diet principles (listen to Jimmy’s previous interviews with Dr. Wahls to hear her full story in Episode 533 and Episode 637).

Needless to say, Dr. Wahls’ inspiring story quickly gained overnight fame, especially after her November 2011 “Minding Your Mitochondria” TEDx video went viral and now has in excess of 1.6 million views on YouTube and counting. This caught the attention of a publisher who asked her to write a book about the therapy she has been using personally and researching for other multiple sclerosis sufferers called The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine.

Dr. Wahls is interviewed by a University of Iowa master’s degree student named Brooke Blazevich (e-mail her at brooke-blazevich@uiowa.edu) who has a bachelor’s degree in Dietetics from Western Illinois University. Ever since she heard about the story of Dr. Wahls overcoming MS, Brooke has become a big fan of her work to help others dealing with various autoimmune issues that could be improved through the implementation of a nutrient-rich diet. Listen in as Brooke and Dr. Wahls share her story, how and why she designed her diet with 3 (beginner, intermediate, advanced) levels to choose from, how this diet takes the idea of “healthy eating” to a new level, the rhyme and reason of Dr. Wahls Food Pyramid, the recipes, grocery lists, and cooking tips that are shared in her book, and more.

Here are the key points discussed during this podcast:
- The importance of food as medicine
- Overview of symptoms and number of people affected by MS
- Why mitochondria are essential to people with MS
- Brief overview of what the Wahls Protocol is
- Review of ketosis
- Challenge of achieving both ketosis and a nutrient dense diet
- How nutrient-dense ketogenic diets heal the brain

This is one of the most awe-inspiring podcasts we’ve ever aired and one you won’t soon forget! ENJOY!

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

NOTICE OF DISCLOSURE: http://cmp.ly/3
DARK CHOCOLATE ORANGE CHOCOPERFECTION BARS

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 797
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- SUPPORT OUR SPONSOR: Get the brand new Dark Chocolate Orange ChocoPerfection Bars
- Dr. Terry Wahls bio
- The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine
- DrTerryWahls.com
- Dr. Terry Wahl’s blog
- VIDEO: Minding Your Mitochondria: Dr. Terry Wahls at TEDxIowaCity
- Dr. Wahls on Twitter
- Dr. Wahls on Facebook
- Dr. Terry Wahls on YouTube
- RELATED PODCAST: The LLVLC Show #533: Dr. Terry Wahls Uses The Paleo Diet To Heal Her Body From Multiple Sclerosis (MS)
- RELATED PODCAST: The LLVLC Show #637: Encore Week 2013 – Dr. Terry Wahls

796: Guest Host Ben Greenfield On Gaining Muscle On A Ketogenic Diet And More

Ben-Greenfield-Fitness

Coach, author, speaker, ex-bodybuilder, Ironman triathlete, and fitness and health podcaster Ben Greenfield is our special guest host in Episode 796 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve pulled out the big guns for today’s show with a highly-qualified special guest host. He is Ben Greenfield from the top-ranked “The Ben Greenfield Fitness” iTunes podcast where he is joined by his affable co-host Brock Skywalker. Ben is releasing his debut book from Victory Belt Publishing called Beyond Training: Mastering Endurance, Health & Life on April 15, 2014 all about how to overcome common health-related training issues while optimizing your workouts so you can look, feel, and perform like a champion.

Ben and Brock fill in for our host Jimmy Moore today (who is in the editing process of his August 5, 2014 book release Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet) by doing it in their familiar question and answer style of “The Ben Greenfield Fitness” podcast. Here are the topics discussed in today’s show:

Should You Eat Before A Long Workout?

Robert: I’m a wild land firefighter and for training we do these extremely hard complete ass kicking hikes loaded down with gear that seriously take everything i got and you can not fall out. I’m trying to switch to being more of a fat burner than a sugar burner but I don’t have time to go keto before fire season. I read an article on your website saying the day prior to something hardcore you can carb up. My question is the night before the hike should I carb up before bed but eat any carbs in the morning before the hike? Or just protein and fat. I would love to use these hikes to train my body to burn fat, and am wondering if eating carbs right before it will keep my body trained on relying on carbs. No matter what though falling out of the hike is not an option. Please let me know your thoughts.

Links mentioned in the response:
Eating For A Long Workout podcast episode with Steve Born
Study: Effects of high-fat and high-carbohydrate diets on metabolism and performance in cycling
Study: Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training
Article: The Real Truth About What To Eat Before, During And After Your Workouts & Races
Endurance Pack for fueling long workouts

Getting Off A Ketogenic Diet Safely

Bill: Wants some tips on transitioning away from a ketogenic diet for competition. He is 57 and on a low carb diet (hybrid of bulletproof and meatless paleo). He is concentrating this race season on shorter distances (sprints and olympic triathlon) and and would like to return to the carb intensive nutrition he used to be on for heavy competition. Is this an either or situation? Does he have to give up all sources of healthy fats if he wants to eat more fast burning carbs? How should he balance the ratios of introducing carbs and reducing fat?

Links mentioned in the response:
Study: Impaired glucose tolerance in low-carbohydrate diet: maybe only a physiological state
Gluten-free, raw, unpasteurized Apple Cider Vinegar
Bitter Melon Extract

Can HDL Be Too High?

Suzanne: She wants to know when HDL could be too high and become a cause for concern. She is 40, fairly active, 120lbs, 5′ 5″, 14-16% body fat, and eats a paleo diet. She is working with a health practitioner that is inline with her paleo lifestyle. Recently her blood panel came back and the doc was concerned. HDL 200, Total Cholesterol 341, Triglycerids 40, LDL 131, CRP .2, Vit D is low at 28. Do you have any insite on that and how you would address her overly HDL levels. Doc is suggesting cutting her saturated fat intake. What are you thoughts on that.

David: He just looked at your lab reports and saw your “astronomically high” HDL readings. How do you get those readings so high? David is Paleo, low-carb and has been for about two years. He weight trains and does sprints and has never had a reading over 90. He wants to know how you do it!

Links mentioned in the response:
Study: Measuring HDL particles as opposed to HDL cholesterol is a a better indicator of coronary heart disease
Upgraded MCT Oil
23andme genetic testing

Is distilled water healthy?

Luke: He heard a doctor say something on Jimmy Moore’s show about doing an annual 7-10 day fast where you drink only distilled water. He said that this is a good way to flush out toxins and prevent certain types of cancer. Luke is a triathlete and trains almost year round. If he was to do a fast like this, would it really damage his muscle and power? Perhaps even damage his health. Do you recommend this type of thing at all?

Links mentioned in the response:
This Detox Pack
Trace liquid minerals
Sea salt
Whole house water structuring unit

Gaining muscle on a ketogenic diet

Tanner: He listened to the Paleocon speech by Ameer Rosic on Ketogenic Diets. He said that Ketogenic diets may not be great for athletes and people who are trying to gain muscle and strength because of the IGF response. Can you shed some light on how these hormones effect each other. Cortisol, insulin, HGH and IGF1 any help and info on the relationship between ketogenic diets and muscle growth.

Links mentioned in the response:
Study: Effects of Dietary Carbohydrate Restriction with High Protein Intake on Protein Metabolism and the Somatotropic Axis

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

NOTICE OF DISCLOSURE: http://cmp.ly/3
AUTHENTIC PALEO MUFFINS, BAGELS & MORE

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 796
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Ben Greenfield from “Ben Greenfield Fitness”
- Ben on Twitter
- Brock Skywalker from “Frozen Puck”
- Brock on Twitter
- “The Ben Greenfield Fitness” iTunes podcast
- Beyond Training: Mastering Endurance, Health & Life
- RELATED PODCAST: Ask The Low-Carb Experts #37: Ben Greenfield | Ketogenic Diets And Exercise Performance
- RELATED PODCAST: The LLVLC Show #682: Guest Hosts Ben Greenfield And Brock Skywalker On The Dangers Of Extreme Carb Restriction

Category Archives: Real Foods

806: Guest Host Cassie Bjork Interviews Michelle Tam From ‘Nom Nom Paleo’

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Registered, Licensed Dietitian, health coach, blogger and podcaster Cassie Bjork is our special guest host interviewing Paleo blogger and author Michelle Tam in Episode 806 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

Today we’ve got a guest host that may be familiar to fans of Jimmy Moore’s podcast. She is Cassie Bjork from “Dietitian Cassie” and serves as Jimmy’s co-host on his Friday podcast “Low-Carb Conversations With Jimmy Moore & Friends.” She is incredibly passionate about exposing people to healthy nutrition with real food. Through her work as Dietitian Cassie, she focuses on debunking rumors, diet myths and fads while teaching clients how to eat healthy by breaking down research-based material into practical forms that can be implemented into any lifestyle. Cassie is an ardent believer in using real food for optimal health and performance and strives to live a balanced lifestyle while helping others do the same.

Cassie invited on Paleo blogger and New York Times bestselling author of Nom Nom Paleo: Food for Humans Michelle Tam from “Nom Nom Paleo.” In partnership with her husband, Henry Fong, Michelle developed the top-selling Nom Nom Paleo iPad app as well as their new book. When she’s not cooking or writing, Michelle can be found working graveyard shifts as a hospital pharmacist, chasing her two young sons around the house, or passed out cold (yes, she’s got quite the quirky sense of humor, but that’s why we love her!).

Listen in as Cassie and Michelle discuss how she balances the many important roles in her life, how she prioritizes each of those duties to stay sane through the busyness, what she feeds her kids in their school lunches, how she transitioned her kids to embrace and love the Paleo diet, the importance of being realistic and listening to your body, the critical impact of exercise on health, not falling for “Paleo Perfectionism,” her recommendations for stress management to prevent stress eating, and how the idea of treats fits into a Paleo template. And don’t miss hearing Michelle shares her kitchen staples and what she does when she doesn’t have a lot of time to cook. This is a fun episode with two amazingly spectacular leaders in the Paleo/real food community.

Get Michelle Tam’s new book Nom Nom Paleo:

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

NOTICE OF DISCLOSURE: http://cmp.ly/3

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

NOTICE OF DISCLOSURE: http://cmp.ly/3

LINKS MENTIONED IN EPISODE 806
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- “Dietitian Cassie” website
- “Low-Carb Conversations” podcast
- Cassie on Facebook
- Cassie on Twitter
- Cassie on Instagram
- Cassie on Pinterest
- Michelle Tam at “Nom Nom Paleo”
- Nom Nom Paleo: Food for Humans
- Nom Nom Paleo iPad app
- Michelle on Facebook
- Michelle on Twitter
- Michelle on Instagram
- Michelle on Pinterest
- Michelle’s “Surviving The Night Shift”
- Michelle’s “Packing Paleo School Lunches”
- Michelle’s “Egg-stravaganza!”

803: Guest Hosts Sarah Ballantyne and Stacy Toth Offer Up ‘The Paleo Approach’

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Former research scientist, blogger, podcaster, and author Dr. Sarah Ballantyne, PhD and blogger, podcaster, and author Stacy Toth are our special guest co-hosts in Episode 803 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve got an outstanding pair of guest hosts who know their way around a health podcast as the co-hosts of their very own successful iTunes health podcast called “The Paleo View.” They are Dr. Sarah Ballantyne from “The Paleo Mom” blog and Stacy Toth from “Paleo Parents” and they are both self-professed nutrient-seekers. These two lovely ladies share their inspirational stories, both of them losing and maintaining over 100-pound weight loss, battling with autoimmune diseases, and arriving at the realization that the key to their health was a focus on eating the most nutrient-dense foods possible.

Listen in as Sarah and Stacy discuss the extensive research Sarah did for her brand new Victory Belt Publishing book The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body that helped her realize the key role that nutrient-deficiency plays in all chronic disease, what micronutrients are most deficient in theAmerican diet, how a standard Paleo, low-carb, or primal diet might be deficient in these key nutrients, especially vitamin A, vitamin D, vitamin K2, vitamin E, zinc, magnesium and folate, and why it’s better to seek whole food sources of nutrients instead of supplements. You won’t want to miss what Sarah and Stacy have to share to help you become a nutrient-seeker, too.

  • 0:00 – Welcome to Livin’ La Vida Low Carb with your guest hosts Stacy and Sarah!
    • This is Stacy and Sarah’s second time guest hosting on The Livin’ La Vida Low-Carb Show podcast – check out the first episode here
    • More on Stacy
      • Lost over 100 pounds, and has maintained that weight-loss through diet and lifestyle
      • In the last year she has developed a passion for lifting heavy things and most recently won her first ever competition, a Strongman Competition
      • She has three boys and a wonderful stay-at-home husband to help her keep everything a float
      • Everyone in the family eats a paleo diet
      • Matt and Stacy are authors of Eat Like a Dinosaur, Beyond Bacon, the e-book 3 Phase Paleo, and the upcoming Real Life Paleo
    • More on Sarah
      • She has a PhD in Medical Biophysics and use to do medical research before becoming a stay-at-home mom
      • Her decision to become a stay-at-home mom was largely influenced by her health, as she was struggling with obesity
      • She has also lost and maintained and an over 100 pound weight-loss
      • Previously, Sarah also was struggling with a number of autoimmune diseases, which led her to the paleo diet and to start blogging
      • Her first book The Paleo Approach was released in January – it is a science and guidebook that explains the principles of a paleo diet and the extra mile that someone with an immune or autoimmune issue needs to go to regulate their immune system with diet
      • The companion cookbook, The Paleo Approach Cookbook, will be released in August
      • Stacy notes that Sarah is also a Canadian
  • 4:33 – Stacy and Sarah’s Stance on Paleo
    • Both Stacy and Sarah define themselves as nutrient seekers, which is how they define what they are interested in consuming without putting a specific label on it
    • Overtime both of their diets have evolved into this model, and they have each gained an interest in consuming the foods that are the most nutrient dense in an enjoyable way
    • 3 Phase Paleo was the first of the Paleo Parent books where they talked about their three phase approach to not only removing certain foods, but on replacing the foods you are removing with nutrient dense ones instead
    • The Paleo Approach is another excellent resource that focuses on the ‘adding in’ and how beneficial this approach is to your health and wellbeing
    • Stacy reflected on how her diet and lifestyle evolved over time, and what happened that led her to her current food philosophy
    • Sarah shared her health journey and what led her to seek out a nutrient dense approach to living, specifically what inspired her to think about her diet differently
    • Stacy and Sarah chatted about organ meat and their recommendation for consuming organ meat at least twice a week
    • Sarah points out that many people have mental blocks around organ meat, and both Stacy and Sarah had to learn to like organ meat (check out both The Paleo Mom’s recipe index and Paleo Parent’s index for recipes that disguise organ meats)
  • 21:48 – Nutrient Deficiencies and How to Counteract
    • A Paleo or primal diet may be deficient in a number of minerals, vitamins and fat-soluble vitamins
    • Sarah points out that she looks at her nutrient goals over the course of the week, and why zinc intake is one of her main focuses, which she likes to incorporate through canned oysters, but shellfish in general will provide you with zinc
    • Red meat, like organ meat, leafy greens, especially spinach, and some nuts and seeds are also high in zinc
    • Sarah shared on why zinc is such an important mineral and how it impacts functions within the body
    • Stacy’s boys really like clams and they go with the canned kind, which makes it an affordable option
    • Specifically for Stacy, she focuses on incorporating bone broth, which is rich in glycine and many others minerals
    • Offal and shellfish are both synergistically rich in vitamins A, D and K2
    • Liver is so rich in nutrients that you could consume it once a week and meet your vitamin A needs
    • Consuming A, D and K2 are absolutely critical for bone health, dental health, and connective tissue and joint health
    • Vitamin E is another nutrient that many are deficient in, which comes primarily from green vegetables and nuts and seeds
    • Folic acid is a synthetic form of folate, and folate is a B vitamin
    • Folic acid is not efficiently absorbed and it is better for our bodies to simply have folate instead
    • Folate is high in green vegetables, tropical fruits and citrus fruits – citrus is overall a rockstar food because of how nutrient it is
    • Magnesium is not the easiest nutrient to get, as we primarily get it through large portions of dark leafy greens, which doesn’t happen to be a prominent food in most folks diets
    • However, Stacy points out that chocolate has magnesium
    • Bananas, plantains, citrus fruits, figs and a lot of dried fruits are high in magnesium
    • Eat your vegetables, and your liver, and your citrus fruit, and your bone broth, and render your own lard from pasture raised pigs when you feel ready (Beyond Bacon can teach you how to easily do this)
  • 41:00 – Closing Thoughts
    • If there is one thing you should do from what you learned on this week’s show, Sarah suggests that folks work on adding micronutrient mindfulness to their actions
    • Simply have the topic of nutrient density on your radar and start to think through your choices from that standpoint
    • And don’t worry right now about whether or not it is tasty, there are many ways to hide these foods and to trick your palate so that you can warm up to it slowly
    • Stacy’s tip is to be prepared – it is when you will eat your best and with mindful decisions
      • What do I need to do this week to make sure I am getting seafood?
        • Green vegetables?
        • Broth, organ meat, or whatever you are looking to try?
  • 48:11 – Closing
      • It has been awesome joining this week’s show as guest hosts!
      • If you enjoyed Sarah and Stacy’s guest show – be sure to find them at The Paleo View, The Paleo Mom, and the Paleo Parents
      • Thank you everyone!

    Check out these recipes that were shared during today’s episode:
    - Paleo Parents’ “Linguini” with Clam Sauce
    - Paleo Parents’ Spaghetti Squash with Meat and Offal Sauce
    - Paleo Parents’ Stacy’s Soup
    - The Paleo Mom’s Offal Recipes

    Get Sarah’s new book The Paleo Approach:
    INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

    NOTICE OF DISCLOSURE: http://cmp.ly/3
    #1 BESTSELLING BLOOD SUGAR LOWERING SUPPLEMENT

    NOTICE OF DISCLOSURE: http://cmp.ly/3
    LINKS MENTIONED IN EPISODE 803
    - SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
    - SUPPORT OUR SPONSOR: Glycosolve with berberine and banaba leaf
    - Dr. Sarah Ballantyne bio
    - Sarah’s “The Paleo Mom” blog
    - The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body
    - Sarah on Twitter
    - Stacy Toth bio
    - Stacy’s “Paleo Parents” blog
    - Sarah and Stacy’s “The Paleo View” iTunes podcast
    - RELATED PODCAST: The LLVLC Show #672: Guest Hosts Sarah Ballantyne And Stacy Toth From The Paleo View Podcast
    - RELATED PODCAST: The LLVLC Show #699: Paleo Parents Matthew McCarry And Stacy Toth Help Us Move ‘Beyond Bacon’
    - RELATED PODCAST: The LLVLC Show #589: Scientist-Turned-Stay-At-Home ‘Paleo Mom’ Sarah Ballantyne

801: LLVLC Classic – Dr. Stephan Guyenet Challenging Nutritional Norms

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Neurobiologist, obesity researcher, author and lecturer Dr. Stephan Guyenet, PhD is our guest today for this LLVLC Show Classic from our golden archives in Episode 801 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

In today’s LLVLC Show Classic episode, we’re so happy to present to you one of the great unsung heroes in the Paleo community in University of Washington neurobiologist and nutritional health expert Dr. Stephan Guyenet from the “Whole Health Source” blog. He has been one of the leading voices of the science supporting the consumption of healthy fats and traditional Paleolithic types of diets. Since the original airing of this interview with Jimmy, Dr. Guyenet has become most famous for promoting the idea of “food reward” in obesity and in 2013 joined forces with Dan Pardi from “Dan’s Plan” on a weight and health effort called the Ideal Weight Program.

Listen in to hear Jimmy and Dr. Guyenet discuss how and why he got interested in the subject of health, where he sees the Paleo and low-carb movement going in the future, his thinking about the perception of sugar versus fat in American culture, how MSG mimics sugar in the body, why grains respond different in some people than others, why grinding, soaking, and fermenting grains is so important if you are going to consume them, why eating a 100% whole grain bread is unnatural, why the calorie theory is not as relevant to body fat regulation as we’ve been led to believe, how your body will defend a “set point” where it wants to keep your body weight at, the role of leptin resistance in growing fat mass, producing hunger, and slowing calorie-burning, why insulin is not as critical as leptin, the positive role of gut flora and bacteria in the body, why the polymer oligofructose (a form of inulin) promotes fat loss, the exercise component in fat loss and a healthy lifestyle, why sprints and circuit training is most effective for increasing insulin sensitivity and reducing body fat, the impact of Gary Taubes’ Good Calories Bad Calories, the distinction between a heart attack, atherosclerosis and cardiovascular disease, the rise and fall in cigarette smoking correlating with heart disease, the public confusion about what living healthy is all about, and so much more. As you can tell from this LLVLC Show Classic interview, Dr. Stephan Guyenet is a very intelligent voice of reason in the pursuit of weight loss and optimizing health.

Dr. Guyenet’s January 2014 Lecture:
Why Do We Overeat? A Neurobiological Perspective


http://youtu.be/Mp2p4TdLn_8
THE ALL-NEW COOKIES & CREAM QUEST PROTEIN BAR:

NOTICE OF DISCLOSURE: http://cmp.ly/3
AUTHENTIC PALEO MUFFINS, BAGELS & MORE

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 801
- SUPPORT OUR SPONSOR: Cookies & Cream Quest Protein Bar
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Dr. Stephan Guyenet bio
- Dr. Guyenet’s “Whole Health Source” blog
- Dr. Stephan Guyenet on Twitter
- Dr. Stephan Guyenet on Facebook
- Dr. Stephan Guyenet on LinkedIn
- Slides from AHS13 Lecture: Insulin and Obesity: Reconciling Conflicting Evidence
- VIDEO: Why Do We Overeat? A Neurobiological Perspective
- VIDEO: AHS11 Lecture – Obesity: Old Solutions for a New Problem
- VIDEO: TEDxHarvardLaw – Stephan Guyenet – The American Diet
- GUEST ARTICLE by Dr. Guyenet in February 2012 in PCC Natural Markets: Paleolithic diets: Should we eat like our ancestors?

797: Guest Host Dr. Terry Wahls Shares How Ketogenic Paleo Healed Her From MS

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Clinical professor of internal medicine, researcher, progressive MS overcomer, and author Dr. Terry Wahls is our special guest host in Episode 797 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

What a delightful guest host we have for you today in the truly remarkable Dr. Terry Wahls, MD who has developed an integrative approach to healing chronic autoimmune conditions after overcoming a relapsing, remitting progressive multiple sclerosis (MS) in 2000 that had her taking chemotherapy and confined to a tilt-reclined wheelchair to now thriving thanks to some basic nutritional changes she made based on Paleo and low-carb diet principles (listen to Jimmy’s previous interviews with Dr. Wahls to hear her full story in Episode 533 and Episode 637).

Needless to say, Dr. Wahls’ inspiring story quickly gained overnight fame, especially after her November 2011 “Minding Your Mitochondria” TEDx video went viral and now has in excess of 1.6 million views on YouTube and counting. This caught the attention of a publisher who asked her to write a book about the therapy she has been using personally and researching for other multiple sclerosis sufferers called The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine.

Dr. Wahls is interviewed by a University of Iowa master’s degree student named Brooke Blazevich (e-mail her at brooke-blazevich@uiowa.edu) who has a bachelor’s degree in Dietetics from Western Illinois University. Ever since she heard about the story of Dr. Wahls overcoming MS, Brooke has become a big fan of her work to help others dealing with various autoimmune issues that could be improved through the implementation of a nutrient-rich diet. Listen in as Brooke and Dr. Wahls share her story, how and why she designed her diet with 3 (beginner, intermediate, advanced) levels to choose from, how this diet takes the idea of “healthy eating” to a new level, the rhyme and reason of Dr. Wahls Food Pyramid, the recipes, grocery lists, and cooking tips that are shared in her book, and more.

Here are the key points discussed during this podcast:
- The importance of food as medicine
- Overview of symptoms and number of people affected by MS
- Why mitochondria are essential to people with MS
- Brief overview of what the Wahls Protocol is
- Review of ketosis
- Challenge of achieving both ketosis and a nutrient dense diet
- How nutrient-dense ketogenic diets heal the brain

This is one of the most awe-inspiring podcasts we’ve ever aired and one you won’t soon forget! ENJOY!

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

NOTICE OF DISCLOSURE: http://cmp.ly/3
DARK CHOCOLATE ORANGE CHOCOPERFECTION BARS

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 797
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- SUPPORT OUR SPONSOR: Get the brand new Dark Chocolate Orange ChocoPerfection Bars
- Dr. Terry Wahls bio
- The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine
- DrTerryWahls.com
- Dr. Terry Wahl’s blog
- VIDEO: Minding Your Mitochondria: Dr. Terry Wahls at TEDxIowaCity
- Dr. Wahls on Twitter
- Dr. Wahls on Facebook
- Dr. Terry Wahls on YouTube
- RELATED PODCAST: The LLVLC Show #533: Dr. Terry Wahls Uses The Paleo Diet To Heal Her Body From Multiple Sclerosis (MS)
- RELATED PODCAST: The LLVLC Show #637: Encore Week 2013 – Dr. Terry Wahls

796: Guest Host Ben Greenfield On Gaining Muscle On A Ketogenic Diet And More

Ben-Greenfield-Fitness

Coach, author, speaker, ex-bodybuilder, Ironman triathlete, and fitness and health podcaster Ben Greenfield is our special guest host in Episode 796 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve pulled out the big guns for today’s show with a highly-qualified special guest host. He is Ben Greenfield from the top-ranked “The Ben Greenfield Fitness” iTunes podcast where he is joined by his affable co-host Brock Skywalker. Ben is releasing his debut book from Victory Belt Publishing called Beyond Training: Mastering Endurance, Health & Life on April 15, 2014 all about how to overcome common health-related training issues while optimizing your workouts so you can look, feel, and perform like a champion.

Ben and Brock fill in for our host Jimmy Moore today (who is in the editing process of his August 5, 2014 book release Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet) by doing it in their familiar question and answer style of “The Ben Greenfield Fitness” podcast. Here are the topics discussed in today’s show:

Should You Eat Before A Long Workout?

Robert: I’m a wild land firefighter and for training we do these extremely hard complete ass kicking hikes loaded down with gear that seriously take everything i got and you can not fall out. I’m trying to switch to being more of a fat burner than a sugar burner but I don’t have time to go keto before fire season. I read an article on your website saying the day prior to something hardcore you can carb up. My question is the night before the hike should I carb up before bed but eat any carbs in the morning before the hike? Or just protein and fat. I would love to use these hikes to train my body to burn fat, and am wondering if eating carbs right before it will keep my body trained on relying on carbs. No matter what though falling out of the hike is not an option. Please let me know your thoughts.

Links mentioned in the response:
Eating For A Long Workout podcast episode with Steve Born
Study: Effects of high-fat and high-carbohydrate diets on metabolism and performance in cycling
Study: Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training
Article: The Real Truth About What To Eat Before, During And After Your Workouts & Races
Endurance Pack for fueling long workouts

Getting Off A Ketogenic Diet Safely

Bill: Wants some tips on transitioning away from a ketogenic diet for competition. He is 57 and on a low carb diet (hybrid of bulletproof and meatless paleo). He is concentrating this race season on shorter distances (sprints and olympic triathlon) and and would like to return to the carb intensive nutrition he used to be on for heavy competition. Is this an either or situation? Does he have to give up all sources of healthy fats if he wants to eat more fast burning carbs? How should he balance the ratios of introducing carbs and reducing fat?

Links mentioned in the response:
Study: Impaired glucose tolerance in low-carbohydrate diet: maybe only a physiological state
Gluten-free, raw, unpasteurized Apple Cider Vinegar
Bitter Melon Extract

Can HDL Be Too High?

Suzanne: She wants to know when HDL could be too high and become a cause for concern. She is 40, fairly active, 120lbs, 5′ 5″, 14-16% body fat, and eats a paleo diet. She is working with a health practitioner that is inline with her paleo lifestyle. Recently her blood panel came back and the doc was concerned. HDL 200, Total Cholesterol 341, Triglycerids 40, LDL 131, CRP .2, Vit D is low at 28. Do you have any insite on that and how you would address her overly HDL levels. Doc is suggesting cutting her saturated fat intake. What are you thoughts on that.

David: He just looked at your lab reports and saw your “astronomically high” HDL readings. How do you get those readings so high? David is Paleo, low-carb and has been for about two years. He weight trains and does sprints and has never had a reading over 90. He wants to know how you do it!

Links mentioned in the response:
Study: Measuring HDL particles as opposed to HDL cholesterol is a a better indicator of coronary heart disease
Upgraded MCT Oil
23andme genetic testing

Is distilled water healthy?

Luke: He heard a doctor say something on Jimmy Moore’s show about doing an annual 7-10 day fast where you drink only distilled water. He said that this is a good way to flush out toxins and prevent certain types of cancer. Luke is a triathlete and trains almost year round. If he was to do a fast like this, would it really damage his muscle and power? Perhaps even damage his health. Do you recommend this type of thing at all?

Links mentioned in the response:
This Detox Pack
Trace liquid minerals
Sea salt
Whole house water structuring unit

Gaining muscle on a ketogenic diet

Tanner: He listened to the Paleocon speech by Ameer Rosic on Ketogenic Diets. He said that Ketogenic diets may not be great for athletes and people who are trying to gain muscle and strength because of the IGF response. Can you shed some light on how these hormones effect each other. Cortisol, insulin, HGH and IGF1 any help and info on the relationship between ketogenic diets and muscle growth.

Links mentioned in the response:
Study: Effects of Dietary Carbohydrate Restriction with High Protein Intake on Protein Metabolism and the Somatotropic Axis

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

NOTICE OF DISCLOSURE: http://cmp.ly/3
AUTHENTIC PALEO MUFFINS, BAGELS & MORE

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 796
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Ben Greenfield from “Ben Greenfield Fitness”
- Ben on Twitter
- Brock Skywalker from “Frozen Puck”
- Brock on Twitter
- “The Ben Greenfield Fitness” iTunes podcast
- Beyond Training: Mastering Endurance, Health & Life
- RELATED PODCAST: Ask The Low-Carb Experts #37: Ben Greenfield | Ketogenic Diets And Exercise Performance
- RELATED PODCAST: The LLVLC Show #682: Guest Hosts Ben Greenfield And Brock Skywalker On The Dangers Of Extreme Carb Restriction

Category Archives: Real Foods

806: Guest Host Cassie Bjork Interviews Michelle Tam From ‘Nom Nom Paleo’

Screen Shot 2014-04-14 at 7.12.10 PM

Registered, Licensed Dietitian, health coach, blogger and podcaster Cassie Bjork is our special guest host interviewing Paleo blogger and author Michelle Tam in Episode 806 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

Today we’ve got a guest host that may be familiar to fans of Jimmy Moore’s podcast. She is Cassie Bjork from “Dietitian Cassie” and serves as Jimmy’s co-host on his Friday podcast “Low-Carb Conversations With Jimmy Moore & Friends.” She is incredibly passionate about exposing people to healthy nutrition with real food. Through her work as Dietitian Cassie, she focuses on debunking rumors, diet myths and fads while teaching clients how to eat healthy by breaking down research-based material into practical forms that can be implemented into any lifestyle. Cassie is an ardent believer in using real food for optimal health and performance and strives to live a balanced lifestyle while helping others do the same.

Cassie invited on Paleo blogger and New York Times bestselling author of Nom Nom Paleo: Food for Humans Michelle Tam from “Nom Nom Paleo.” In partnership with her husband, Henry Fong, Michelle developed the top-selling Nom Nom Paleo iPad app as well as their new book. When she’s not cooking or writing, Michelle can be found working graveyard shifts as a hospital pharmacist, chasing her two young sons around the house, or passed out cold (yes, she’s got quite the quirky sense of humor, but that’s why we love her!).

Listen in as Cassie and Michelle discuss how she balances the many important roles in her life, how she prioritizes each of those duties to stay sane through the busyness, what she feeds her kids in their school lunches, how she transitioned her kids to embrace and love the Paleo diet, the importance of being realistic and listening to your body, the critical impact of exercise on health, not falling for “Paleo Perfectionism,” her recommendations for stress management to prevent stress eating, and how the idea of treats fits into a Paleo template. And don’t miss hearing Michelle shares her kitchen staples and what she does when she doesn’t have a lot of time to cook. This is a fun episode with two amazingly spectacular leaders in the Paleo/real food community.

Get Michelle Tam’s new book Nom Nom Paleo:

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

NOTICE OF DISCLOSURE: http://cmp.ly/3

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

NOTICE OF DISCLOSURE: http://cmp.ly/3

LINKS MENTIONED IN EPISODE 806
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- “Dietitian Cassie” website
- “Low-Carb Conversations” podcast
- Cassie on Facebook
- Cassie on Twitter
- Cassie on Instagram
- Cassie on Pinterest
- Michelle Tam at “Nom Nom Paleo”
- Nom Nom Paleo: Food for Humans
- Nom Nom Paleo iPad app
- Michelle on Facebook
- Michelle on Twitter
- Michelle on Instagram
- Michelle on Pinterest
- Michelle’s “Surviving The Night Shift”
- Michelle’s “Packing Paleo School Lunches”
- Michelle’s “Egg-stravaganza!”

803: Guest Hosts Sarah Ballantyne and Stacy Toth Offer Up ‘The Paleo Approach’

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Former research scientist, blogger, podcaster, and author Dr. Sarah Ballantyne, PhD and blogger, podcaster, and author Stacy Toth are our special guest co-hosts in Episode 803 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve got an outstanding pair of guest hosts who know their way around a health podcast as the co-hosts of their very own successful iTunes health podcast called “The Paleo View.” They are Dr. Sarah Ballantyne from “The Paleo Mom” blog and Stacy Toth from “Paleo Parents” and they are both self-professed nutrient-seekers. These two lovely ladies share their inspirational stories, both of them losing and maintaining over 100-pound weight loss, battling with autoimmune diseases, and arriving at the realization that the key to their health was a focus on eating the most nutrient-dense foods possible.

Listen in as Sarah and Stacy discuss the extensive research Sarah did for her brand new Victory Belt Publishing book The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body that helped her realize the key role that nutrient-deficiency plays in all chronic disease, what micronutrients are most deficient in theAmerican diet, how a standard Paleo, low-carb, or primal diet might be deficient in these key nutrients, especially vitamin A, vitamin D, vitamin K2, vitamin E, zinc, magnesium and folate, and why it’s better to seek whole food sources of nutrients instead of supplements. You won’t want to miss what Sarah and Stacy have to share to help you become a nutrient-seeker, too.

  • 0:00 – Welcome to Livin’ La Vida Low Carb with your guest hosts Stacy and Sarah!
    • This is Stacy and Sarah’s second time guest hosting on The Livin’ La Vida Low-Carb Show podcast – check out the first episode here
    • More on Stacy
      • Lost over 100 pounds, and has maintained that weight-loss through diet and lifestyle
      • In the last year she has developed a passion for lifting heavy things and most recently won her first ever competition, a Strongman Competition
      • She has three boys and a wonderful stay-at-home husband to help her keep everything a float
      • Everyone in the family eats a paleo diet
      • Matt and Stacy are authors of Eat Like a Dinosaur, Beyond Bacon, the e-book 3 Phase Paleo, and the upcoming Real Life Paleo
    • More on Sarah
      • She has a PhD in Medical Biophysics and use to do medical research before becoming a stay-at-home mom
      • Her decision to become a stay-at-home mom was largely influenced by her health, as she was struggling with obesity
      • She has also lost and maintained and an over 100 pound weight-loss
      • Previously, Sarah also was struggling with a number of autoimmune diseases, which led her to the paleo diet and to start blogging
      • Her first book The Paleo Approach was released in January – it is a science and guidebook that explains the principles of a paleo diet and the extra mile that someone with an immune or autoimmune issue needs to go to regulate their immune system with diet
      • The companion cookbook, The Paleo Approach Cookbook, will be released in August
      • Stacy notes that Sarah is also a Canadian
  • 4:33 – Stacy and Sarah’s Stance on Paleo
    • Both Stacy and Sarah define themselves as nutrient seekers, which is how they define what they are interested in consuming without putting a specific label on it
    • Overtime both of their diets have evolved into this model, and they have each gained an interest in consuming the foods that are the most nutrient dense in an enjoyable way
    • 3 Phase Paleo was the first of the Paleo Parent books where they talked about their three phase approach to not only removing certain foods, but on replacing the foods you are removing with nutrient dense ones instead
    • The Paleo Approach is another excellent resource that focuses on the ‘adding in’ and how beneficial this approach is to your health and wellbeing
    • Stacy reflected on how her diet and lifestyle evolved over time, and what happened that led her to her current food philosophy
    • Sarah shared her health journey and what led her to seek out a nutrient dense approach to living, specifically what inspired her to think about her diet differently
    • Stacy and Sarah chatted about organ meat and their recommendation for consuming organ meat at least twice a week
    • Sarah points out that many people have mental blocks around organ meat, and both Stacy and Sarah had to learn to like organ meat (check out both The Paleo Mom’s recipe index and Paleo Parent’s index for recipes that disguise organ meats)
  • 21:48 – Nutrient Deficiencies and How to Counteract
    • A Paleo or primal diet may be deficient in a number of minerals, vitamins and fat-soluble vitamins
    • Sarah points out that she looks at her nutrient goals over the course of the week, and why zinc intake is one of her main focuses, which she likes to incorporate through canned oysters, but shellfish in general will provide you with zinc
    • Red meat, like organ meat, leafy greens, especially spinach, and some nuts and seeds are also high in zinc
    • Sarah shared on why zinc is such an important mineral and how it impacts functions within the body
    • Stacy’s boys really like clams and they go with the canned kind, which makes it an affordable option
    • Specifically for Stacy, she focuses on incorporating bone broth, which is rich in glycine and many others minerals
    • Offal and shellfish are both synergistically rich in vitamins A, D and K2
    • Liver is so rich in nutrients that you could consume it once a week and meet your vitamin A needs
    • Consuming A, D and K2 are absolutely critical for bone health, dental health, and connective tissue and joint health
    • Vitamin E is another nutrient that many are deficient in, which comes primarily from green vegetables and nuts and seeds
    • Folic acid is a synthetic form of folate, and folate is a B vitamin
    • Folic acid is not efficiently absorbed and it is better for our bodies to simply have folate instead
    • Folate is high in green vegetables, tropical fruits and citrus fruits – citrus is overall a rockstar food because of how nutrient it is
    • Magnesium is not the easiest nutrient to get, as we primarily get it through large portions of dark leafy greens, which doesn’t happen to be a prominent food in most folks diets
    • However, Stacy points out that chocolate has magnesium
    • Bananas, plantains, citrus fruits, figs and a lot of dried fruits are high in magnesium
    • Eat your vegetables, and your liver, and your citrus fruit, and your bone broth, and render your own lard from pasture raised pigs when you feel ready (Beyond Bacon can teach you how to easily do this)
  • 41:00 – Closing Thoughts
    • If there is one thing you should do from what you learned on this week’s show, Sarah suggests that folks work on adding micronutrient mindfulness to their actions
    • Simply have the topic of nutrient density on your radar and start to think through your choices from that standpoint
    • And don’t worry right now about whether or not it is tasty, there are many ways to hide these foods and to trick your palate so that you can warm up to it slowly
    • Stacy’s tip is to be prepared – it is when you will eat your best and with mindful decisions
      • What do I need to do this week to make sure I am getting seafood?
        • Green vegetables?
        • Broth, organ meat, or whatever you are looking to try?
  • 48:11 – Closing
      • It has been awesome joining this week’s show as guest hosts!
      • If you enjoyed Sarah and Stacy’s guest show – be sure to find them at The Paleo View, The Paleo Mom, and the Paleo Parents
      • Thank you everyone!

    Check out these recipes that were shared during today’s episode:
    - Paleo Parents’ “Linguini” with Clam Sauce
    - Paleo Parents’ Spaghetti Squash with Meat and Offal Sauce
    - Paleo Parents’ Stacy’s Soup
    - The Paleo Mom’s Offal Recipes

    Get Sarah’s new book The Paleo Approach:
    INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

    NOTICE OF DISCLOSURE: http://cmp.ly/3
    #1 BESTSELLING BLOOD SUGAR LOWERING SUPPLEMENT

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    LINKS MENTIONED IN EPISODE 803
    - SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
    - SUPPORT OUR SPONSOR: Glycosolve with berberine and banaba leaf
    - Dr. Sarah Ballantyne bio
    - Sarah’s “The Paleo Mom” blog
    - The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body
    - Sarah on Twitter
    - Stacy Toth bio
    - Stacy’s “Paleo Parents” blog
    - Sarah and Stacy’s “The Paleo View” iTunes podcast
    - RELATED PODCAST: The LLVLC Show #672: Guest Hosts Sarah Ballantyne And Stacy Toth From The Paleo View Podcast
    - RELATED PODCAST: The LLVLC Show #699: Paleo Parents Matthew McCarry And Stacy Toth Help Us Move ‘Beyond Bacon’
    - RELATED PODCAST: The LLVLC Show #589: Scientist-Turned-Stay-At-Home ‘Paleo Mom’ Sarah Ballantyne

801: LLVLC Classic – Dr. Stephan Guyenet Challenging Nutritional Norms

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Neurobiologist, obesity researcher, author and lecturer Dr. Stephan Guyenet, PhD is our guest today for this LLVLC Show Classic from our golden archives in Episode 801 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

In today’s LLVLC Show Classic episode, we’re so happy to present to you one of the great unsung heroes in the Paleo community in University of Washington neurobiologist and nutritional health expert Dr. Stephan Guyenet from the “Whole Health Source” blog. He has been one of the leading voices of the science supporting the consumption of healthy fats and traditional Paleolithic types of diets. Since the original airing of this interview with Jimmy, Dr. Guyenet has become most famous for promoting the idea of “food reward” in obesity and in 2013 joined forces with Dan Pardi from “Dan’s Plan” on a weight and health effort called the Ideal Weight Program.

Listen in to hear Jimmy and Dr. Guyenet discuss how and why he got interested in the subject of health, where he sees the Paleo and low-carb movement going in the future, his thinking about the perception of sugar versus fat in American culture, how MSG mimics sugar in the body, why grains respond different in some people than others, why grinding, soaking, and fermenting grains is so important if you are going to consume them, why eating a 100% whole grain bread is unnatural, why the calorie theory is not as relevant to body fat regulation as we’ve been led to believe, how your body will defend a “set point” where it wants to keep your body weight at, the role of leptin resistance in growing fat mass, producing hunger, and slowing calorie-burning, why insulin is not as critical as leptin, the positive role of gut flora and bacteria in the body, why the polymer oligofructose (a form of inulin) promotes fat loss, the exercise component in fat loss and a healthy lifestyle, why sprints and circuit training is most effective for increasing insulin sensitivity and reducing body fat, the impact of Gary Taubes’ Good Calories Bad Calories, the distinction between a heart attack, atherosclerosis and cardiovascular disease, the rise and fall in cigarette smoking correlating with heart disease, the public confusion about what living healthy is all about, and so much more. As you can tell from this LLVLC Show Classic interview, Dr. Stephan Guyenet is a very intelligent voice of reason in the pursuit of weight loss and optimizing health.

Dr. Guyenet’s January 2014 Lecture:
Why Do We Overeat? A Neurobiological Perspective


http://youtu.be/Mp2p4TdLn_8
THE ALL-NEW COOKIES & CREAM QUEST PROTEIN BAR:

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AUTHENTIC PALEO MUFFINS, BAGELS & MORE

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LINKS MENTIONED IN EPISODE 801
- SUPPORT OUR SPONSOR: Cookies & Cream Quest Protein Bar
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Dr. Stephan Guyenet bio
- Dr. Guyenet’s “Whole Health Source” blog
- Dr. Stephan Guyenet on Twitter
- Dr. Stephan Guyenet on Facebook
- Dr. Stephan Guyenet on LinkedIn
- Slides from AHS13 Lecture: Insulin and Obesity: Reconciling Conflicting Evidence
- VIDEO: Why Do We Overeat? A Neurobiological Perspective
- VIDEO: AHS11 Lecture – Obesity: Old Solutions for a New Problem
- VIDEO: TEDxHarvardLaw – Stephan Guyenet – The American Diet
- GUEST ARTICLE by Dr. Guyenet in February 2012 in PCC Natural Markets: Paleolithic diets: Should we eat like our ancestors?

797: Guest Host Dr. Terry Wahls Shares How Ketogenic Paleo Healed Her From MS

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Clinical professor of internal medicine, researcher, progressive MS overcomer, and author Dr. Terry Wahls is our special guest host in Episode 797 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

What a delightful guest host we have for you today in the truly remarkable Dr. Terry Wahls, MD who has developed an integrative approach to healing chronic autoimmune conditions after overcoming a relapsing, remitting progressive multiple sclerosis (MS) in 2000 that had her taking chemotherapy and confined to a tilt-reclined wheelchair to now thriving thanks to some basic nutritional changes she made based on Paleo and low-carb diet principles (listen to Jimmy’s previous interviews with Dr. Wahls to hear her full story in Episode 533 and Episode 637).

Needless to say, Dr. Wahls’ inspiring story quickly gained overnight fame, especially after her November 2011 “Minding Your Mitochondria” TEDx video went viral and now has in excess of 1.6 million views on YouTube and counting. This caught the attention of a publisher who asked her to write a book about the therapy she has been using personally and researching for other multiple sclerosis sufferers called The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine.

Dr. Wahls is interviewed by a University of Iowa master’s degree student named Brooke Blazevich (e-mail her at brooke-blazevich@uiowa.edu) who has a bachelor’s degree in Dietetics from Western Illinois University. Ever since she heard about the story of Dr. Wahls overcoming MS, Brooke has become a big fan of her work to help others dealing with various autoimmune issues that could be improved through the implementation of a nutrient-rich diet. Listen in as Brooke and Dr. Wahls share her story, how and why she designed her diet with 3 (beginner, intermediate, advanced) levels to choose from, how this diet takes the idea of “healthy eating” to a new level, the rhyme and reason of Dr. Wahls Food Pyramid, the recipes, grocery lists, and cooking tips that are shared in her book, and more.

Here are the key points discussed during this podcast:
- The importance of food as medicine
- Overview of symptoms and number of people affected by MS
- Why mitochondria are essential to people with MS
- Brief overview of what the Wahls Protocol is
- Review of ketosis
- Challenge of achieving both ketosis and a nutrient dense diet
- How nutrient-dense ketogenic diets heal the brain

This is one of the most awe-inspiring podcasts we’ve ever aired and one you won’t soon forget! ENJOY!

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

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DARK CHOCOLATE ORANGE CHOCOPERFECTION BARS

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LINKS MENTIONED IN EPISODE 797
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- SUPPORT OUR SPONSOR: Get the brand new Dark Chocolate Orange ChocoPerfection Bars
- Dr. Terry Wahls bio
- The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine
- DrTerryWahls.com
- Dr. Terry Wahl’s blog
- VIDEO: Minding Your Mitochondria: Dr. Terry Wahls at TEDxIowaCity
- Dr. Wahls on Twitter
- Dr. Wahls on Facebook
- Dr. Terry Wahls on YouTube
- RELATED PODCAST: The LLVLC Show #533: Dr. Terry Wahls Uses The Paleo Diet To Heal Her Body From Multiple Sclerosis (MS)
- RELATED PODCAST: The LLVLC Show #637: Encore Week 2013 – Dr. Terry Wahls

796: Guest Host Ben Greenfield On Gaining Muscle On A Ketogenic Diet And More

Ben-Greenfield-Fitness

Coach, author, speaker, ex-bodybuilder, Ironman triathlete, and fitness and health podcaster Ben Greenfield is our special guest host in Episode 796 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve pulled out the big guns for today’s show with a highly-qualified special guest host. He is Ben Greenfield from the top-ranked “The Ben Greenfield Fitness” iTunes podcast where he is joined by his affable co-host Brock Skywalker. Ben is releasing his debut book from Victory Belt Publishing called Beyond Training: Mastering Endurance, Health & Life on April 15, 2014 all about how to overcome common health-related training issues while optimizing your workouts so you can look, feel, and perform like a champion.

Ben and Brock fill in for our host Jimmy Moore today (who is in the editing process of his August 5, 2014 book release Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet) by doing it in their familiar question and answer style of “The Ben Greenfield Fitness” podcast. Here are the topics discussed in today’s show:

Should You Eat Before A Long Workout?

Robert: I’m a wild land firefighter and for training we do these extremely hard complete ass kicking hikes loaded down with gear that seriously take everything i got and you can not fall out. I’m trying to switch to being more of a fat burner than a sugar burner but I don’t have time to go keto before fire season. I read an article on your website saying the day prior to something hardcore you can carb up. My question is the night before the hike should I carb up before bed but eat any carbs in the morning before the hike? Or just protein and fat. I would love to use these hikes to train my body to burn fat, and am wondering if eating carbs right before it will keep my body trained on relying on carbs. No matter what though falling out of the hike is not an option. Please let me know your thoughts.

Links mentioned in the response:
Eating For A Long Workout podcast episode with Steve Born
Study: Effects of high-fat and high-carbohydrate diets on metabolism and performance in cycling
Study: Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training
Article: The Real Truth About What To Eat Before, During And After Your Workouts & Races
Endurance Pack for fueling long workouts

Getting Off A Ketogenic Diet Safely

Bill: Wants some tips on transitioning away from a ketogenic diet for competition. He is 57 and on a low carb diet (hybrid of bulletproof and meatless paleo). He is concentrating this race season on shorter distances (sprints and olympic triathlon) and and would like to return to the carb intensive nutrition he used to be on for heavy competition. Is this an either or situation? Does he have to give up all sources of healthy fats if he wants to eat more fast burning carbs? How should he balance the ratios of introducing carbs and reducing fat?

Links mentioned in the response:
Study: Impaired glucose tolerance in low-carbohydrate diet: maybe only a physiological state
Gluten-free, raw, unpasteurized Apple Cider Vinegar
Bitter Melon Extract

Can HDL Be Too High?

Suzanne: She wants to know when HDL could be too high and become a cause for concern. She is 40, fairly active, 120lbs, 5′ 5″, 14-16% body fat, and eats a paleo diet. She is working with a health practitioner that is inline with her paleo lifestyle. Recently her blood panel came back and the doc was concerned. HDL 200, Total Cholesterol 341, Triglycerids 40, LDL 131, CRP .2, Vit D is low at 28. Do you have any insite on that and how you would address her overly HDL levels. Doc is suggesting cutting her saturated fat intake. What are you thoughts on that.

David: He just looked at your lab reports and saw your “astronomically high” HDL readings. How do you get those readings so high? David is Paleo, low-carb and has been for about two years. He weight trains and does sprints and has never had a reading over 90. He wants to know how you do it!

Links mentioned in the response:
Study: Measuring HDL particles as opposed to HDL cholesterol is a a better indicator of coronary heart disease
Upgraded MCT Oil
23andme genetic testing

Is distilled water healthy?

Luke: He heard a doctor say something on Jimmy Moore’s show about doing an annual 7-10 day fast where you drink only distilled water. He said that this is a good way to flush out toxins and prevent certain types of cancer. Luke is a triathlete and trains almost year round. If he was to do a fast like this, would it really damage his muscle and power? Perhaps even damage his health. Do you recommend this type of thing at all?

Links mentioned in the response:
This Detox Pack
Trace liquid minerals
Sea salt
Whole house water structuring unit

Gaining muscle on a ketogenic diet

Tanner: He listened to the Paleocon speech by Ameer Rosic on Ketogenic Diets. He said that Ketogenic diets may not be great for athletes and people who are trying to gain muscle and strength because of the IGF response. Can you shed some light on how these hormones effect each other. Cortisol, insulin, HGH and IGF1 any help and info on the relationship between ketogenic diets and muscle growth.

Links mentioned in the response:
Study: Effects of Dietary Carbohydrate Restriction with High Protein Intake on Protein Metabolism and the Somatotropic Axis

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

NOTICE OF DISCLOSURE: http://cmp.ly/3
AUTHENTIC PALEO MUFFINS, BAGELS & MORE

NOTICE OF DISCLOSURE: http://cmp.ly/3
LINKS MENTIONED IN EPISODE 796
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Ben Greenfield from “Ben Greenfield Fitness”
- Ben on Twitter
- Brock Skywalker from “Frozen Puck”
- Brock on Twitter
- “The Ben Greenfield Fitness” iTunes podcast
- Beyond Training: Mastering Endurance, Health & Life
- RELATED PODCAST: Ask The Low-Carb Experts #37: Ben Greenfield | Ketogenic Diets And Exercise Performance
- RELATED PODCAST: The LLVLC Show #682: Guest Hosts Ben Greenfield And Brock Skywalker On The Dangers Of Extreme Carb Restriction

Category Archives: Real Foods

806: Guest Host Cassie Bjork Interviews Michelle Tam From ‘Nom Nom Paleo’

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Registered, Licensed Dietitian, health coach, blogger and podcaster Cassie Bjork is our special guest host interviewing Paleo blogger and author Michelle Tam in Episode 806 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

Today we’ve got a guest host that may be familiar to fans of Jimmy Moore’s podcast. She is Cassie Bjork from “Dietitian Cassie” and serves as Jimmy’s co-host on his Friday podcast “Low-Carb Conversations With Jimmy Moore & Friends.” She is incredibly passionate about exposing people to healthy nutrition with real food. Through her work as Dietitian Cassie, she focuses on debunking rumors, diet myths and fads while teaching clients how to eat healthy by breaking down research-based material into practical forms that can be implemented into any lifestyle. Cassie is an ardent believer in using real food for optimal health and performance and strives to live a balanced lifestyle while helping others do the same.

Cassie invited on Paleo blogger and New York Times bestselling author of Nom Nom Paleo: Food for Humans Michelle Tam from “Nom Nom Paleo.” In partnership with her husband, Henry Fong, Michelle developed the top-selling Nom Nom Paleo iPad app as well as their new book. When she’s not cooking or writing, Michelle can be found working graveyard shifts as a hospital pharmacist, chasing her two young sons around the house, or passed out cold (yes, she’s got quite the quirky sense of humor, but that’s why we love her!).

Listen in as Cassie and Michelle discuss how she balances the many important roles in her life, how she prioritizes each of those duties to stay sane through the busyness, what she feeds her kids in their school lunches, how she transitioned her kids to embrace and love the Paleo diet, the importance of being realistic and listening to your body, the critical impact of exercise on health, not falling for “Paleo Perfectionism,” her recommendations for stress management to prevent stress eating, and how the idea of treats fits into a Paleo template. And don’t miss hearing Michelle shares her kitchen staples and what she does when she doesn’t have a lot of time to cook. This is a fun episode with two amazingly spectacular leaders in the Paleo/real food community.

Get Michelle Tam’s new book Nom Nom Paleo:

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

NOTICE OF DISCLOSURE: http://cmp.ly/3

INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

NOTICE OF DISCLOSURE: http://cmp.ly/3

LINKS MENTIONED IN EPISODE 806
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- “Dietitian Cassie” website
- “Low-Carb Conversations” podcast
- Cassie on Facebook
- Cassie on Twitter
- Cassie on Instagram
- Cassie on Pinterest
- Michelle Tam at “Nom Nom Paleo”
- Nom Nom Paleo: Food for Humans
- Nom Nom Paleo iPad app
- Michelle on Facebook
- Michelle on Twitter
- Michelle on Instagram
- Michelle on Pinterest
- Michelle’s “Surviving The Night Shift”
- Michelle’s “Packing Paleo School Lunches”
- Michelle’s “Egg-stravaganza!”

803: Guest Hosts Sarah Ballantyne and Stacy Toth Offer Up ‘The Paleo Approach’

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Former research scientist, blogger, podcaster, and author Dr. Sarah Ballantyne, PhD and blogger, podcaster, and author Stacy Toth are our special guest co-hosts in Episode 803 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve got an outstanding pair of guest hosts who know their way around a health podcast as the co-hosts of their very own successful iTunes health podcast called “The Paleo View.” They are Dr. Sarah Ballantyne from “The Paleo Mom” blog and Stacy Toth from “Paleo Parents” and they are both self-professed nutrient-seekers. These two lovely ladies share their inspirational stories, both of them losing and maintaining over 100-pound weight loss, battling with autoimmune diseases, and arriving at the realization that the key to their health was a focus on eating the most nutrient-dense foods possible.

Listen in as Sarah and Stacy discuss the extensive research Sarah did for her brand new Victory Belt Publishing book The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body that helped her realize the key role that nutrient-deficiency plays in all chronic disease, what micronutrients are most deficient in theAmerican diet, how a standard Paleo, low-carb, or primal diet might be deficient in these key nutrients, especially vitamin A, vitamin D, vitamin K2, vitamin E, zinc, magnesium and folate, and why it’s better to seek whole food sources of nutrients instead of supplements. You won’t want to miss what Sarah and Stacy have to share to help you become a nutrient-seeker, too.

  • 0:00 – Welcome to Livin’ La Vida Low Carb with your guest hosts Stacy and Sarah!
    • This is Stacy and Sarah’s second time guest hosting on The Livin’ La Vida Low-Carb Show podcast – check out the first episode here
    • More on Stacy
      • Lost over 100 pounds, and has maintained that weight-loss through diet and lifestyle
      • In the last year she has developed a passion for lifting heavy things and most recently won her first ever competition, a Strongman Competition
      • She has three boys and a wonderful stay-at-home husband to help her keep everything a float
      • Everyone in the family eats a paleo diet
      • Matt and Stacy are authors of Eat Like a Dinosaur, Beyond Bacon, the e-book 3 Phase Paleo, and the upcoming Real Life Paleo
    • More on Sarah
      • She has a PhD in Medical Biophysics and use to do medical research before becoming a stay-at-home mom
      • Her decision to become a stay-at-home mom was largely influenced by her health, as she was struggling with obesity
      • She has also lost and maintained and an over 100 pound weight-loss
      • Previously, Sarah also was struggling with a number of autoimmune diseases, which led her to the paleo diet and to start blogging
      • Her first book The Paleo Approach was released in January – it is a science and guidebook that explains the principles of a paleo diet and the extra mile that someone with an immune or autoimmune issue needs to go to regulate their immune system with diet
      • The companion cookbook, The Paleo Approach Cookbook, will be released in August
      • Stacy notes that Sarah is also a Canadian
  • 4:33 – Stacy and Sarah’s Stance on Paleo
    • Both Stacy and Sarah define themselves as nutrient seekers, which is how they define what they are interested in consuming without putting a specific label on it
    • Overtime both of their diets have evolved into this model, and they have each gained an interest in consuming the foods that are the most nutrient dense in an enjoyable way
    • 3 Phase Paleo was the first of the Paleo Parent books where they talked about their three phase approach to not only removing certain foods, but on replacing the foods you are removing with nutrient dense ones instead
    • The Paleo Approach is another excellent resource that focuses on the ‘adding in’ and how beneficial this approach is to your health and wellbeing
    • Stacy reflected on how her diet and lifestyle evolved over time, and what happened that led her to her current food philosophy
    • Sarah shared her health journey and what led her to seek out a nutrient dense approach to living, specifically what inspired her to think about her diet differently
    • Stacy and Sarah chatted about organ meat and their recommendation for consuming organ meat at least twice a week
    • Sarah points out that many people have mental blocks around organ meat, and both Stacy and Sarah had to learn to like organ meat (check out both The Paleo Mom’s recipe index and Paleo Parent’s index for recipes that disguise organ meats)
  • 21:48 – Nutrient Deficiencies and How to Counteract
    • A Paleo or primal diet may be deficient in a number of minerals, vitamins and fat-soluble vitamins
    • Sarah points out that she looks at her nutrient goals over the course of the week, and why zinc intake is one of her main focuses, which she likes to incorporate through canned oysters, but shellfish in general will provide you with zinc
    • Red meat, like organ meat, leafy greens, especially spinach, and some nuts and seeds are also high in zinc
    • Sarah shared on why zinc is such an important mineral and how it impacts functions within the body
    • Stacy’s boys really like clams and they go with the canned kind, which makes it an affordable option
    • Specifically for Stacy, she focuses on incorporating bone broth, which is rich in glycine and many others minerals
    • Offal and shellfish are both synergistically rich in vitamins A, D and K2
    • Liver is so rich in nutrients that you could consume it once a week and meet your vitamin A needs
    • Consuming A, D and K2 are absolutely critical for bone health, dental health, and connective tissue and joint health
    • Vitamin E is another nutrient that many are deficient in, which comes primarily from green vegetables and nuts and seeds
    • Folic acid is a synthetic form of folate, and folate is a B vitamin
    • Folic acid is not efficiently absorbed and it is better for our bodies to simply have folate instead
    • Folate is high in green vegetables, tropical fruits and citrus fruits – citrus is overall a rockstar food because of how nutrient it is
    • Magnesium is not the easiest nutrient to get, as we primarily get it through large portions of dark leafy greens, which doesn’t happen to be a prominent food in most folks diets
    • However, Stacy points out that chocolate has magnesium
    • Bananas, plantains, citrus fruits, figs and a lot of dried fruits are high in magnesium
    • Eat your vegetables, and your liver, and your citrus fruit, and your bone broth, and render your own lard from pasture raised pigs when you feel ready (Beyond Bacon can teach you how to easily do this)
  • 41:00 – Closing Thoughts
    • If there is one thing you should do from what you learned on this week’s show, Sarah suggests that folks work on adding micronutrient mindfulness to their actions
    • Simply have the topic of nutrient density on your radar and start to think through your choices from that standpoint
    • And don’t worry right now about whether or not it is tasty, there are many ways to hide these foods and to trick your palate so that you can warm up to it slowly
    • Stacy’s tip is to be prepared – it is when you will eat your best and with mindful decisions
      • What do I need to do this week to make sure I am getting seafood?
        • Green vegetables?
        • Broth, organ meat, or whatever you are looking to try?
  • 48:11 – Closing
      • It has been awesome joining this week’s show as guest hosts!
      • If you enjoyed Sarah and Stacy’s guest show – be sure to find them at The Paleo View, The Paleo Mom, and the Paleo Parents
      • Thank you everyone!

    Check out these recipes that were shared during today’s episode:
    - Paleo Parents’ “Linguini” with Clam Sauce
    - Paleo Parents’ Spaghetti Squash with Meat and Offal Sauce
    - Paleo Parents’ Stacy’s Soup
    - The Paleo Mom’s Offal Recipes

    Get Sarah’s new book The Paleo Approach:
    INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

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    #1 BESTSELLING BLOOD SUGAR LOWERING SUPPLEMENT

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    LINKS MENTIONED IN EPISODE 803
    - SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
    - SUPPORT OUR SPONSOR: Glycosolve with berberine and banaba leaf
    - Dr. Sarah Ballantyne bio
    - Sarah’s “The Paleo Mom” blog
    - The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body
    - Sarah on Twitter
    - Stacy Toth bio
    - Stacy’s “Paleo Parents” blog
    - Sarah and Stacy’s “The Paleo View” iTunes podcast
    - RELATED PODCAST: The LLVLC Show #672: Guest Hosts Sarah Ballantyne And Stacy Toth From The Paleo View Podcast
    - RELATED PODCAST: The LLVLC Show #699: Paleo Parents Matthew McCarry And Stacy Toth Help Us Move ‘Beyond Bacon’
    - RELATED PODCAST: The LLVLC Show #589: Scientist-Turned-Stay-At-Home ‘Paleo Mom’ Sarah Ballantyne

801: LLVLC Classic – Dr. Stephan Guyenet Challenging Nutritional Norms

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Neurobiologist, obesity researcher, author and lecturer Dr. Stephan Guyenet, PhD is our guest today for this LLVLC Show Classic from our golden archives in Episode 801 of “The Livin’ La Vida Low-Carb Show.”

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In today’s LLVLC Show Classic episode, we’re so happy to present to you one of the great unsung heroes in the Paleo community in University of Washington neurobiologist and nutritional health expert Dr. Stephan Guyenet from the “Whole Health Source” blog. He has been one of the leading voices of the science supporting the consumption of healthy fats and traditional Paleolithic types of diets. Since the original airing of this interview with Jimmy, Dr. Guyenet has become most famous for promoting the idea of “food reward” in obesity and in 2013 joined forces with Dan Pardi from “Dan’s Plan” on a weight and health effort called the Ideal Weight Program.

Listen in to hear Jimmy and Dr. Guyenet discuss how and why he got interested in the subject of health, where he sees the Paleo and low-carb movement going in the future, his thinking about the perception of sugar versus fat in American culture, how MSG mimics sugar in the body, why grains respond different in some people than others, why grinding, soaking, and fermenting grains is so important if you are going to consume them, why eating a 100% whole grain bread is unnatural, why the calorie theory is not as relevant to body fat regulation as we’ve been led to believe, how your body will defend a “set point” where it wants to keep your body weight at, the role of leptin resistance in growing fat mass, producing hunger, and slowing calorie-burning, why insulin is not as critical as leptin, the positive role of gut flora and bacteria in the body, why the polymer oligofructose (a form of inulin) promotes fat loss, the exercise component in fat loss and a healthy lifestyle, why sprints and circuit training is most effective for increasing insulin sensitivity and reducing body fat, the impact of Gary Taubes’ Good Calories Bad Calories, the distinction between a heart attack, atherosclerosis and cardiovascular disease, the rise and fall in cigarette smoking correlating with heart disease, the public confusion about what living healthy is all about, and so much more. As you can tell from this LLVLC Show Classic interview, Dr. Stephan Guyenet is a very intelligent voice of reason in the pursuit of weight loss and optimizing health.

Dr. Guyenet’s January 2014 Lecture:
Why Do We Overeat? A Neurobiological Perspective


http://youtu.be/Mp2p4TdLn_8
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AUTHENTIC PALEO MUFFINS, BAGELS & MORE

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LINKS MENTIONED IN EPISODE 801
- SUPPORT OUR SPONSOR: Cookies & Cream Quest Protein Bar
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Dr. Stephan Guyenet bio
- Dr. Guyenet’s “Whole Health Source” blog
- Dr. Stephan Guyenet on Twitter
- Dr. Stephan Guyenet on Facebook
- Dr. Stephan Guyenet on LinkedIn
- Slides from AHS13 Lecture: Insulin and Obesity: Reconciling Conflicting Evidence
- VIDEO: Why Do We Overeat? A Neurobiological Perspective
- VIDEO: AHS11 Lecture – Obesity: Old Solutions for a New Problem
- VIDEO: TEDxHarvardLaw – Stephan Guyenet – The American Diet
- GUEST ARTICLE by Dr. Guyenet in February 2012 in PCC Natural Markets: Paleolithic diets: Should we eat like our ancestors?

797: Guest Host Dr. Terry Wahls Shares How Ketogenic Paleo Healed Her From MS

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Clinical professor of internal medicine, researcher, progressive MS overcomer, and author Dr. Terry Wahls is our special guest host in Episode 797 of “The Livin’ La Vida Low-Carb Show.”

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What a delightful guest host we have for you today in the truly remarkable Dr. Terry Wahls, MD who has developed an integrative approach to healing chronic autoimmune conditions after overcoming a relapsing, remitting progressive multiple sclerosis (MS) in 2000 that had her taking chemotherapy and confined to a tilt-reclined wheelchair to now thriving thanks to some basic nutritional changes she made based on Paleo and low-carb diet principles (listen to Jimmy’s previous interviews with Dr. Wahls to hear her full story in Episode 533 and Episode 637).

Needless to say, Dr. Wahls’ inspiring story quickly gained overnight fame, especially after her November 2011 “Minding Your Mitochondria” TEDx video went viral and now has in excess of 1.6 million views on YouTube and counting. This caught the attention of a publisher who asked her to write a book about the therapy she has been using personally and researching for other multiple sclerosis sufferers called The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine.

Dr. Wahls is interviewed by a University of Iowa master’s degree student named Brooke Blazevich (e-mail her at brooke-blazevich@uiowa.edu) who has a bachelor’s degree in Dietetics from Western Illinois University. Ever since she heard about the story of Dr. Wahls overcoming MS, Brooke has become a big fan of her work to help others dealing with various autoimmune issues that could be improved through the implementation of a nutrient-rich diet. Listen in as Brooke and Dr. Wahls share her story, how and why she designed her diet with 3 (beginner, intermediate, advanced) levels to choose from, how this diet takes the idea of “healthy eating” to a new level, the rhyme and reason of Dr. Wahls Food Pyramid, the recipes, grocery lists, and cooking tips that are shared in her book, and more.

Here are the key points discussed during this podcast:
- The importance of food as medicine
- Overview of symptoms and number of people affected by MS
- Why mitochondria are essential to people with MS
- Brief overview of what the Wahls Protocol is
- Review of ketosis
- Challenge of achieving both ketosis and a nutrient dense diet
- How nutrient-dense ketogenic diets heal the brain

This is one of the most awe-inspiring podcasts we’ve ever aired and one you won’t soon forget! ENJOY!

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LINKS MENTIONED IN EPISODE 797
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- SUPPORT OUR SPONSOR: Get the brand new Dark Chocolate Orange ChocoPerfection Bars
- Dr. Terry Wahls bio
- The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine
- DrTerryWahls.com
- Dr. Terry Wahl’s blog
- VIDEO: Minding Your Mitochondria: Dr. Terry Wahls at TEDxIowaCity
- Dr. Wahls on Twitter
- Dr. Wahls on Facebook
- Dr. Terry Wahls on YouTube
- RELATED PODCAST: The LLVLC Show #533: Dr. Terry Wahls Uses The Paleo Diet To Heal Her Body From Multiple Sclerosis (MS)
- RELATED PODCAST: The LLVLC Show #637: Encore Week 2013 – Dr. Terry Wahls

796: Guest Host Ben Greenfield On Gaining Muscle On A Ketogenic Diet And More

Ben-Greenfield-Fitness

Coach, author, speaker, ex-bodybuilder, Ironman triathlete, and fitness and health podcaster Ben Greenfield is our special guest host in Episode 796 of “The Livin’ La Vida Low-Carb Show.”

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We’ve pulled out the big guns for today’s show with a highly-qualified special guest host. He is Ben Greenfield from the top-ranked “The Ben Greenfield Fitness” iTunes podcast where he is joined by his affable co-host Brock Skywalker. Ben is releasing his debut book from Victory Belt Publishing called Beyond Training: Mastering Endurance, Health & Life on April 15, 2014 all about how to overcome common health-related training issues while optimizing your workouts so you can look, feel, and perform like a champion.

Ben and Brock fill in for our host Jimmy Moore today (who is in the editing process of his August 5, 2014 book release Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet) by doing it in their familiar question and answer style of “The Ben Greenfield Fitness” podcast. Here are the topics discussed in today’s show:

Should You Eat Before A Long Workout?

Robert: I’m a wild land firefighter and for training we do these extremely hard complete ass kicking hikes loaded down with gear that seriously take everything i got and you can not fall out. I’m trying to switch to being more of a fat burner than a sugar burner but I don’t have time to go keto before fire season. I read an article on your website saying the day prior to something hardcore you can carb up. My question is the night before the hike should I carb up before bed but eat any carbs in the morning before the hike? Or just protein and fat. I would love to use these hikes to train my body to burn fat, and am wondering if eating carbs right before it will keep my body trained on relying on carbs. No matter what though falling out of the hike is not an option. Please let me know your thoughts.

Links mentioned in the response:
Eating For A Long Workout podcast episode with Steve Born
Study: Effects of high-fat and high-carbohydrate diets on metabolism and performance in cycling
Study: Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training
Article: The Real Truth About What To Eat Before, During And After Your Workouts & Races
Endurance Pack for fueling long workouts

Getting Off A Ketogenic Diet Safely

Bill: Wants some tips on transitioning away from a ketogenic diet for competition. He is 57 and on a low carb diet (hybrid of bulletproof and meatless paleo). He is concentrating this race season on shorter distances (sprints and olympic triathlon) and and would like to return to the carb intensive nutrition he used to be on for heavy competition. Is this an either or situation? Does he have to give up all sources of healthy fats if he wants to eat more fast burning carbs? How should he balance the ratios of introducing carbs and reducing fat?

Links mentioned in the response:
Study: Impaired glucose tolerance in low-carbohydrate diet: maybe only a physiological state
Gluten-free, raw, unpasteurized Apple Cider Vinegar
Bitter Melon Extract

Can HDL Be Too High?

Suzanne: She wants to know when HDL could be too high and become a cause for concern. She is 40, fairly active, 120lbs, 5′ 5″, 14-16% body fat, and eats a paleo diet. She is working with a health practitioner that is inline with her paleo lifestyle. Recently her blood panel came back and the doc was concerned. HDL 200, Total Cholesterol 341, Triglycerids 40, LDL 131, CRP .2, Vit D is low at 28. Do you have any insite on that and how you would address her overly HDL levels. Doc is suggesting cutting her saturated fat intake. What are you thoughts on that.

David: He just looked at your lab reports and saw your “astronomically high” HDL readings. How do you get those readings so high? David is Paleo, low-carb and has been for about two years. He weight trains and does sprints and has never had a reading over 90. He wants to know how you do it!

Links mentioned in the response:
Study: Measuring HDL particles as opposed to HDL cholesterol is a a better indicator of coronary heart disease
Upgraded MCT Oil
23andme genetic testing

Is distilled water healthy?

Luke: He heard a doctor say something on Jimmy Moore’s show about doing an annual 7-10 day fast where you drink only distilled water. He said that this is a good way to flush out toxins and prevent certain types of cancer. Luke is a triathlete and trains almost year round. If he was to do a fast like this, would it really damage his muscle and power? Perhaps even damage his health. Do you recommend this type of thing at all?

Links mentioned in the response:
This Detox Pack
Trace liquid minerals
Sea salt
Whole house water structuring unit

Gaining muscle on a ketogenic diet

Tanner: He listened to the Paleocon speech by Ameer Rosic on Ketogenic Diets. He said that Ketogenic diets may not be great for athletes and people who are trying to gain muscle and strength because of the IGF response. Can you shed some light on how these hormones effect each other. Cortisol, insulin, HGH and IGF1 any help and info on the relationship between ketogenic diets and muscle growth.

Links mentioned in the response:
Study: Effects of Dietary Carbohydrate Restriction with High Protein Intake on Protein Metabolism and the Somatotropic Axis

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

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AUTHENTIC PALEO MUFFINS, BAGELS & MORE

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LINKS MENTIONED IN EPISODE 796
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Ben Greenfield from “Ben Greenfield Fitness”
- Ben on Twitter
- Brock Skywalker from “Frozen Puck”
- Brock on Twitter
- “The Ben Greenfield Fitness” iTunes podcast
- Beyond Training: Mastering Endurance, Health & Life
- RELATED PODCAST: Ask The Low-Carb Experts #37: Ben Greenfield | Ketogenic Diets And Exercise Performance
- RELATED PODCAST: The LLVLC Show #682: Guest Hosts Ben Greenfield And Brock Skywalker On The Dangers Of Extreme Carb Restriction

Category Archives: Real Foods

806: Guest Host Cassie Bjork Interviews Michelle Tam From ‘Nom Nom Paleo’

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Registered, Licensed Dietitian, health coach, blogger and podcaster Cassie Bjork is our special guest host interviewing Paleo blogger and author Michelle Tam in Episode 806 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

Today we’ve got a guest host that may be familiar to fans of Jimmy Moore’s podcast. She is Cassie Bjork from “Dietitian Cassie” and serves as Jimmy’s co-host on his Friday podcast “Low-Carb Conversations With Jimmy Moore & Friends.” She is incredibly passionate about exposing people to healthy nutrition with real food. Through her work as Dietitian Cassie, she focuses on debunking rumors, diet myths and fads while teaching clients how to eat healthy by breaking down research-based material into practical forms that can be implemented into any lifestyle. Cassie is an ardent believer in using real food for optimal health and performance and strives to live a balanced lifestyle while helping others do the same.

Cassie invited on Paleo blogger and New York Times bestselling author of Nom Nom Paleo: Food for Humans Michelle Tam from “Nom Nom Paleo.” In partnership with her husband, Henry Fong, Michelle developed the top-selling Nom Nom Paleo iPad app as well as their new book. When she’s not cooking or writing, Michelle can be found working graveyard shifts as a hospital pharmacist, chasing her two young sons around the house, or passed out cold (yes, she’s got quite the quirky sense of humor, but that’s why we love her!).

Listen in as Cassie and Michelle discuss how she balances the many important roles in her life, how she prioritizes each of those duties to stay sane through the busyness, what she feeds her kids in their school lunches, how she transitioned her kids to embrace and love the Paleo diet, the importance of being realistic and listening to your body, the critical impact of exercise on health, not falling for “Paleo Perfectionism,” her recommendations for stress management to prevent stress eating, and how the idea of treats fits into a Paleo template. And don’t miss hearing Michelle shares her kitchen staples and what she does when she doesn’t have a lot of time to cook. This is a fun episode with two amazingly spectacular leaders in the Paleo/real food community.

Get Michelle Tam’s new book Nom Nom Paleo:

VITAMIN K2 AND D3 OLIVE OIL-BASED SOFTGEL

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INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

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LINKS MENTIONED IN EPISODE 806
- SUPPORT OUR SPONSOR: Leaner Living’s new K2/K3 Combo supplement
- SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
- “Dietitian Cassie” website
- “Low-Carb Conversations” podcast
- Cassie on Facebook
- Cassie on Twitter
- Cassie on Instagram
- Cassie on Pinterest
- Michelle Tam at “Nom Nom Paleo”
- Nom Nom Paleo: Food for Humans
- Nom Nom Paleo iPad app
- Michelle on Facebook
- Michelle on Twitter
- Michelle on Instagram
- Michelle on Pinterest
- Michelle’s “Surviving The Night Shift”
- Michelle’s “Packing Paleo School Lunches”
- Michelle’s “Egg-stravaganza!”

803: Guest Hosts Sarah Ballantyne and Stacy Toth Offer Up ‘The Paleo Approach’

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Former research scientist, blogger, podcaster, and author Dr. Sarah Ballantyne, PhD and blogger, podcaster, and author Stacy Toth are our special guest co-hosts in Episode 803 of “The Livin’ La Vida Low-Carb Show.”

LISTEN AND DOWNLOAD AT ITUNES

We’ve got an outstanding pair of guest hosts who know their way around a health podcast as the co-hosts of their very own successful iTunes health podcast called “The Paleo View.” They are Dr. Sarah Ballantyne from “The Paleo Mom” blog and Stacy Toth from “Paleo Parents” and they are both self-professed nutrient-seekers. These two lovely ladies share their inspirational stories, both of them losing and maintaining over 100-pound weight loss, battling with autoimmune diseases, and arriving at the realization that the key to their health was a focus on eating the most nutrient-dense foods possible.

Listen in as Sarah and Stacy discuss the extensive research Sarah did for her brand new Victory Belt Publishing book The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body that helped her realize the key role that nutrient-deficiency plays in all chronic disease, what micronutrients are most deficient in theAmerican diet, how a standard Paleo, low-carb, or primal diet might be deficient in these key nutrients, especially vitamin A, vitamin D, vitamin K2, vitamin E, zinc, magnesium and folate, and why it’s better to seek whole food sources of nutrients instead of supplements. You won’t want to miss what Sarah and Stacy have to share to help you become a nutrient-seeker, too.

  • 0:00 – Welcome to Livin’ La Vida Low Carb with your guest hosts Stacy and Sarah!
    • This is Stacy and Sarah’s second time guest hosting on The Livin’ La Vida Low-Carb Show podcast – check out the first episode here
    • More on Stacy
      • Lost over 100 pounds, and has maintained that weight-loss through diet and lifestyle
      • In the last year she has developed a passion for lifting heavy things and most recently won her first ever competition, a Strongman Competition
      • She has three boys and a wonderful stay-at-home husband to help her keep everything a float
      • Everyone in the family eats a paleo diet
      • Matt and Stacy are authors of Eat Like a Dinosaur, Beyond Bacon, the e-book 3 Phase Paleo, and the upcoming Real Life Paleo
    • More on Sarah
      • She has a PhD in Medical Biophysics and use to do medical research before becoming a stay-at-home mom
      • Her decision to become a stay-at-home mom was largely influenced by her health, as she was struggling with obesity
      • She has also lost and maintained and an over 100 pound weight-loss
      • Previously, Sarah also was struggling with a number of autoimmune diseases, which led her to the paleo diet and to start blogging
      • Her first book The Paleo Approach was released in January – it is a science and guidebook that explains the principles of a paleo diet and the extra mile that someone with an immune or autoimmune issue needs to go to regulate their immune system with diet
      • The companion cookbook, The Paleo Approach Cookbook, will be released in August
      • Stacy notes that Sarah is also a Canadian
  • 4:33 – Stacy and Sarah’s Stance on Paleo
    • Both Stacy and Sarah define themselves as nutrient seekers, which is how they define what they are interested in consuming without putting a specific label on it
    • Overtime both of their diets have evolved into this model, and they have each gained an interest in consuming the foods that are the most nutrient dense in an enjoyable way
    • 3 Phase Paleo was the first of the Paleo Parent books where they talked about their three phase approach to not only removing certain foods, but on replacing the foods you are removing with nutrient dense ones instead
    • The Paleo Approach is another excellent resource that focuses on the ‘adding in’ and how beneficial this approach is to your health and wellbeing
    • Stacy reflected on how her diet and lifestyle evolved over time, and what happened that led her to her current food philosophy
    • Sarah shared her health journey and what led her to seek out a nutrient dense approach to living, specifically what inspired her to think about her diet differently
    • Stacy and Sarah chatted about organ meat and their recommendation for consuming organ meat at least twice a week
    • Sarah points out that many people have mental blocks around organ meat, and both Stacy and Sarah had to learn to like organ meat (check out both The Paleo Mom’s recipe index and Paleo Parent’s index for recipes that disguise organ meats)
  • 21:48 – Nutrient Deficiencies and How to Counteract
    • A Paleo or primal diet may be deficient in a number of minerals, vitamins and fat-soluble vitamins
    • Sarah points out that she looks at her nutrient goals over the course of the week, and why zinc intake is one of her main focuses, which she likes to incorporate through canned oysters, but shellfish in general will provide you with zinc
    • Red meat, like organ meat, leafy greens, especially spinach, and some nuts and seeds are also high in zinc
    • Sarah shared on why zinc is such an important mineral and how it impacts functions within the body
    • Stacy’s boys really like clams and they go with the canned kind, which makes it an affordable option
    • Specifically for Stacy, she focuses on incorporating bone broth, which is rich in glycine and many others minerals
    • Offal and shellfish are both synergistically rich in vitamins A, D and K2
    • Liver is so rich in nutrients that you could consume it once a week and meet your vitamin A needs
    • Consuming A, D and K2 are absolutely critical for bone health, dental health, and connective tissue and joint health
    • Vitamin E is another nutrient that many are deficient in, which comes primarily from green vegetables and nuts and seeds
    • Folic acid is a synthetic form of folate, and folate is a B vitamin
    • Folic acid is not efficiently absorbed and it is better for our bodies to simply have folate instead
    • Folate is high in green vegetables, tropical fruits and citrus fruits – citrus is overall a rockstar food because of how nutrient it is
    • Magnesium is not the easiest nutrient to get, as we primarily get it through large portions of dark leafy greens, which doesn’t happen to be a prominent food in most folks diets
    • However, Stacy points out that chocolate has magnesium
    • Bananas, plantains, citrus fruits, figs and a lot of dried fruits are high in magnesium
    • Eat your vegetables, and your liver, and your citrus fruit, and your bone broth, and render your own lard from pasture raised pigs when you feel ready (Beyond Bacon can teach you how to easily do this)
  • 41:00 – Closing Thoughts
    • If there is one thing you should do from what you learned on this week’s show, Sarah suggests that folks work on adding micronutrient mindfulness to their actions
    • Simply have the topic of nutrient density on your radar and start to think through your choices from that standpoint
    • And don’t worry right now about whether or not it is tasty, there are many ways to hide these foods and to trick your palate so that you can warm up to it slowly
    • Stacy’s tip is to be prepared – it is when you will eat your best and with mindful decisions
      • What do I need to do this week to make sure I am getting seafood?
        • Green vegetables?
        • Broth, organ meat, or whatever you are looking to try?
  • 48:11 – Closing
      • It has been awesome joining this week’s show as guest hosts!
      • If you enjoyed Sarah and Stacy’s guest show – be sure to find them at The Paleo View, The Paleo Mom, and the Paleo Parents
      • Thank you everyone!

    Check out these recipes that were shared during today’s episode:
    - Paleo Parents’ “Linguini” with Clam Sauce
    - Paleo Parents’ Spaghetti Squash with Meat and Offal Sauce
    - Paleo Parents’ Stacy’s Soup
    - The Paleo Mom’s Offal Recipes

    Get Sarah’s new book The Paleo Approach:
    INTRODUCING LOW-CARB WHEAT-FREE MARKET FOODS:

    NOTICE OF DISCLOSURE: http://cmp.ly/3
    #1 BESTSELLING BLOOD SUGAR LOWERING SUPPLEMENT

    NOTICE OF DISCLOSURE: http://cmp.ly/3
    LINKS MENTIONED IN EPISODE 803
    - SUPPORT OUR SPONSOR: Get Wheat Belly and low-carb friendly foods from the “Wheat-Free Market”
    - SUPPORT OUR SPONSOR: Glycosolve with berberine and banaba leaf
    - Dr. Sarah Ballantyne bio
    - Sarah’s “The Paleo Mom” blog
    - The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body
    - Sarah on Twitter
    - Stacy Toth bio
    - Stacy’s “Paleo Parents” blog
    - Sarah and Stacy’s “The Paleo View” iTunes podcast
    - RELATED PODCAST: The LLVLC Show #672: Guest Hosts Sarah Ballantyne And Stacy Toth From The Paleo View Podcast
    - RELATED PODCAST: The LLVLC Show #699: Paleo Parents Matthew McCarry And Stacy Toth Help Us Move ‘Beyond Bacon’
    - RELATED PODCAST: The LLVLC Show #589: Scientist-Turned-Stay-At-Home ‘Paleo Mom’ Sarah Ballantyne

801: LLVLC Classic – Dr. Stephan Guyenet Challenging Nutritional Norms

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Neurobiologist, obesity researcher, author and lecturer Dr. Stephan Guyenet, PhD is our guest today for this LLVLC Show Classic from our golden archives in Episode 801 of “The Livin’ La Vida Low-Carb Show.”

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In today’s LLVLC Show Classic episode, we’re so happy to present to you one of the great unsung heroes in the Paleo community in University of Washington neurobiologist and nutritional health expert Dr. Stephan Guyenet from the “Whole Health Source” blog. He has been one of the leading voices of the science supporting the consumption of healthy fats and traditional Paleolithic types of diets. Since the original airing of this interview with Jimmy, Dr. Guyenet has become most famous for promoting the idea of “food reward” in obesity and in 2013 joined forces with Dan Pardi from “Dan’s Plan” on a weight and health effort called the Ideal Weight Program.

Listen in to hear Jimmy and Dr. Guyenet discuss how and why he got interested in the subject of health, where he sees the Paleo and low-carb movement going in the future, his thinking about the perception of sugar versus fat in American culture, how MSG mimics sugar in the body, why grains respond different in some people than others, why grinding, soaking, and fermenting grains is so important if you are going to consume them, why eating a 100% whole grain bread is unnatural, why the calorie theory is not as relevant to body fat regulation as we’ve been led to believe, how your body will defend a “set point” where it wants to keep your body weight at, the role of leptin resistance in growing fat mass, producing hunger, and slowing calorie-burning, why insulin is not as critical as leptin, the positive role of gut flora and bacteria in the body, why the polymer oligofructose (a form of inulin) promotes fat loss, the exercise component in fat loss and a healthy lifestyle, why sprints and circuit training is most effective for increasing insulin sensitivity and reducing body fat, the impact of Gary Taubes’ Good Calories Bad Calories, the distinction between a heart attack, atherosclerosis and cardiovascular disease, the rise and fall in cigarette smoking correlating with heart disease, the public confusion about what living healthy is all about, and so much more. As you can tell from this LLVLC Show Classic interview, Dr. Stephan Guyenet is a very intelligent voice of reason in the pursuit of weight loss and optimizing health.

Dr. Guyenet’s January 2014 Lecture:
Why Do We Overeat? A Neurobiological Perspective


http://youtu.be/Mp2p4TdLn_8
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LINKS MENTIONED IN EPISODE 801
- SUPPORT OUR SPONSOR: Cookies & Cream Quest Protein Bar
- SUPPORT OUR SPONSOR: The Great Low Carb Bread Company’s Paleo Bagels, Buns, and Muffins
- Dr. Stephan Guyenet bio
- Dr. Guyenet’s “Whole Health Source” blog
- Dr. Stephan Guyenet on Twitter
- Dr. Stephan Guyenet on Facebook
- Dr. Stephan Guyenet on LinkedIn
- Slides from AHS13 Lecture: Insulin and Obesity: Reconciling Conflicting Evidence
- VIDEO: Why Do We Overeat? A Neurobiological Perspective
- VIDEO: AHS11 Lecture – Obesity: Old Solutions for a New Problem
- VIDEO: TEDxHarvardLaw – Stephan Guyenet – The American Diet
- GUEST ARTICLE by Dr. Guyenet in February 2012 in PCC Natural Markets: Paleolithic diets: Should we eat like our ancestors?