Paleo Lifestyle and Fitness Podcast, Episode 85

Podcast PicSarah and I are back with Episode 85 of the Paleo Lifestyle and Fitness Podcast!  Click here to listen or find us on iTunes. Please submit your questions to paleopodcast@gmail.com and if you have a spare minute, please be sure to leave us a review on iTunes!!  Thank you very much and enjoy!

Here’s what we discuss in this episode:

  • Paleo FX recap.  (4:40)
  • Food addiction.  (28:12)
  • Fat balance.  (39:06)

Paleo Lifestyle and Fitness Podcast, Episode 84

Podcast PicPlease enjoy Episode 84 of the Paleo Lifestyle and Fitness Podcast!

Click here to listen or find us on iTunes. Please submit your questions to paleopodcast@gmail.com and if you have a spare minute, please be sure to leave us a review on iTunes!!  Thank you very much and enjoy!

Kiefer joins us today!!  Kiefer is one of the most well researched people in the fitness and nutrition game today and this episode is nothing short of awesome!  He is the author of Carb Backloading and The Carb Nite Solution.  Be sure to also check out the epic new cookbook, Transforming Recipes.  You can find Kiefer at Athlete.io and Body.io, as well as on his excellent podcast.  He’s on Twitter here.

Paleo Lifestyle and Fitness Podcast, Episode 83

Podcast PicSarah and I are back with Episode 83 of the Paleo Lifestyle and Fitness Podcast!  Click here to listen or find us on iTunes. Please submit your questions to paleopodcast@gmail.com and if you have a spare minute, please be sure to leave us a review on iTunes!!  Thank you very much and enjoy!

Here’s what we discuss in this episode:

  • Family planning and paleo.  (12:03)
  • Bikram Yoga.  (24:42)
  • Bunless Burgers and not calling attention to yourself when dining out.  (33:03)
  • I’m too thin!  (41:08)

Emotional Eating

A few days ago, I posted this inquiry on my Facebook page:

Are you an emotional eater? If so, and if you aren’t actually emotionally eating right at this moment, I have a serious question for you. (This is not a rhetorical question. I really want to know the answer.) How long does the relief/pleasure last after you turn to food for a little therapy in tough times? In other words, if we start the clock at the first taste, how long, if at all, do you get to bask in the feeling that you were looking for?

Thank you to everyone who responded.   I truly appreciate your honesty on this tough subject.  Unfortunately, I don’t have any magical answers for you, but maybe I can help you understand what’s going on so you can make a rational decision to avoid the guilt next time.

Dopamine, the hormone that you’re chasing when you eat to relieve negative emotions, might be better described as a “wanting” hormone than a “liking” hormone. It makes us pursue things that are supposed to be good for our survival (food, sex, social contact, etc.), but it is not designed to leave us satisfied for long.  If long term satisfaction were the result, we probably wouldn’t be here because these pursuits have always been essential to the survival of our species.

Highly palatable foods, like the junk food most people turn to when emotions drive them to eat, are foods that produce an extra large dopamine spike.  Flavor, usually in the form of sugar, high fructose corn syrup, or man-made fats, has been added to these foods without the addition of the the nutritional value that our sense of taste was designed to detect.  In other words, we evolved our sense of taste to tell us when we have found something good to eat, and dopamine’s job was to make us eat it again.  Until recently on our timeline, there weren’t any unhealthy options and the system worked perfectly.  “Yum” meant “This is good for me and coming back here for more of this is a good idea.”  Today, we all know that flavor is often completely unrelated to whether or not a food is good for us.

Does this knowledge make it easier to not eat garbage when you’re frustrated or sad? Maybe not. In truth, making this change will require some serious willpower, but focusing on the facts can make things a little less painful. As I’ve said before, I think change is best addressed in baby steps, but the most important two steps you can take to avoid emotional eating are 1) get the garbage food out of your house and 2) try to change the habit instead of breaking it.

Getting the garbage out of your house should be easy for most of us.  If you live with people who don’t share your goals, you will probably need to ask for some support.  Ask them to keep their junk food out of sight, but be sure to respect their position, as well.  It isn’t mandatory that anyone else share your desires.  We all have our own bodies.  Don’t evangelize, belittle, or condemn.

Changing your emotional eating habit will require a little more thought.  Rather than trying to just sit there in anguish when you get low, you need to find something to replace emotional eating, and it needs to be something that actually feels good, instead of only feeling good for a second before making you feel worse than before.  I suggest going for a walk, working out, taking a bath, meditating, or getting something done that has been on your to-do list for too long.  All these things have the potential to make you feel good about yourself and none of these things will cause guilt or remorse.  I’m sure there are lots of other equally healthy things that you might come up with, this is just my own go-to list.

In the end, your desire to change will decide whether or not you beat emotional eating.  Change is hard, but as I’ve said before, when you want thing A badly enough, you will never let thing B get in your way.  Stop and weigh your choices at every turn.  The severity of your goals will do the deciding.

Go forth and be awesome.

Paleo Lifestyle and Fitness Podcast, Episode 82

Podcast PicSarah and I are back with Episode 82 of the Paleo Lifestyle and Fitness Podcast!  Click here to listen or find us on iTunes. Please submit your questions to paleopodcast@gmail.com and if you have a spare minute, please be sure to leave us a review on iTunes!!  Thank you very much and enjoy!

Here’s what we discuss in this episode:

  • What we ate.  (12:58)
  • Almond milk.  (24:33)
  • Cortisol and the sleep deprived.  (32:32)
  • Exercise in our busy lives.  (44:09)

Paleo Lifestyle and Fitness Podcast, Episode 81

Podcast PicPlease enjoy Episode 81 of the Paleo Lifestyle and Fitness Podcast!

Click here to listen or find us on iTunes. Please submit your questions to paleopodcast@gmail.com and if you have a spare minute, please be sure to leave us a review on iTunes!!  Thank you very much and enjoy!

Sarah Ballantyne joins us today!!  Sarah is the author of The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body.  Her blog is The Paleo Mom, her podcast is The Paleo View, and she can be found on Facebook and Twitter.

Sexy By Nature – A Book Review

sexy-by-nature-amazon

On occasion, I become a little frustrated with the world in which I work. The beautiful question that is paleo – “What does it take to build a healthy human body?” – is almost always reduced down to The Paleo Diet – “Do eat these foods, don’t eat those foods, all your wishes will be granted.” This reduction is a fantastic way to make money. But it’s also a fantastic way to lead people halfway to their desires before leaving them frustrated and indignant. Diets don’t work, but changes of perspective do. Real, sustainable change happens first in the head, then in health, and then, by default, in aesthetics and Stefani Ruper obviously knows this as I can see it resonating from her soul. She is a voice of reason in what sometimes feels like a desert of books offering “just another diet”.

Stefani’s new book, Sexy by Nature, is an honest tool for change, not a proposal for another desperate stab at fixing a body that is thoroughly despised by the head on it’s shoulders. She understands that bodies don’t change forever until heads do. I absolutely love her for that.

The first section of the book, titled Trailblaze, is a dismantling of many “old rules” that have held so many women back in favor of “natural rules” that have the power to set them free. Beauty conformity, for example, is traded for celebratory uniqueness. The usual way to write this from the female perspective is to say, “You are beautiful the way you are, just love yourself and forget about change.” I disagree and I’m glad to see that this was not Stefani’s approach. Such mantras only work while you are actually within the comforting arms of the support group that taught you the mantra in the first place. Outside that comfort zone, you still desire change and must continually revisit your mantra until you return to a place where you can feel safe again. Stephani, on the other hand, says, “Celebrating the unique beauty within you does not mean that you cannot set goals. It does not mean that you give up on weight loss, fitness, clear skin, or any of the other external markers of health and sex appeal…. It means only that you embrace your body as it has been designed.” Amen, sister! As a man, I can definitively tell you that sexy comes in more flavors than most women will ever understand. Perfect is a ridiculous concept and one that, for most men, would actually ruin the beauty of women as a whole were it ever fully adopted.

This is just one example of many awesome subjects covered here, and this entire section of the book is aimed first and foremost at changing perspective. To name just a few, restriction becomes nourishment, punishment becomes love, and unquestioning ignorance becomes investigation. Love it!

The next section is titled Nourish and it covers the necessaries of exactly what to eat, when to eat it, and most importantly, how to change your relationship with food. The result is much more than just a list of diet rules. Stefani tells you how to eat rather than only what to eat, including advice on social pressures and the psychology of eating to make yourself feel better. One of my favorite lines in the section: “Restriction inevitably leads to unhappy thoughts and unhealthy behaviors.” Yes! The old “rules” must be considered in the light of their cost to your entire being, not just what happens (temporarily) to the number on the scale.

The next section is Live, and I simply can’t resist giving you all the chapter titles. They are Stress, Sleep, Standing, Sprinting, Strength, Sex, Sunlight, Spirit, Settling, and Striving. Holy freaking cow, THIS WOMAN GETS IT!! This is a lifestyle section of a book about healthy lifestyle changes, not a tricks and gimmicks section of a diet book. I can barely stay in my seat as I type this!

Section 4 is called Overcome, and it brings all this wonderful information back to your goals, whatever they may be. Energy, fat loss, skin, and cramps are a few of the subjects here. We end up at something holistic as Stefani never deviates from her underlying message that health requires a 30,000 foot view as well as the details in the science.

Stefani leaves us with a section titled Strut, in which she shows us what self love should be for all of us. Again, I have never been able to get behind the type of “self love” that stems from apathy – “I guess I’m not going to get any better so I might as well tell myself that I like it this way.” Real self love means knowing what can be changed, always continuing to grow because you deserve as much, and making piece with the unchangeable. Stefani nails it. The money quote in my opinion: “You are the one who determines how sexy you are.” There is more truth to that statement than many people will be able to get their head around.

Okay, I take that back, there’s one more money quote just before the epilogue that sums up the entire book. Stefani says, “This movement is about empowerment. It’s about embracing a woman’s body as a natural, evolved organism, and about using whatever experience and knowledge a woman has to nourish and love herself as that organism.” The sentences that follow nearly knocked me right out of my seat, but I won’t give them all away.

Women, please do yourself a favor and read this book. Even if you are an old hand at this paleo/primal lifestyle, you will still walk away from Sexy by Nature with new ideas and a renewed sense of yourself as a woman. I am dead serious when I say that this book will be required reading in my home when my daughters are old enough to understand the lessons it contains. If I have helped you in the past, then I’m playing the trust card and asking you to read this book.

Go forth and be awesome.