1.  Liz’s updates [5:55]
2.  Special thanks to our listeners [9:27]
3.  Diane’s Updates [14:36]
4.  Preparing your body for crappy food when choices are out of your control [19:35]
5.  An alternative to no-poo when washing every day is a necessity [27:40]
6.  can stress be more powerful than the food I’m eating? [31:07]
7.  Is moisturizing really necessary for health people?  [39:19]
8.  Is needing to eat more than every 4 hours a sign of not being healthy? [45:29]

Remember – If you’re enjoying these podcasts, please leave us a review in iTunes. Thanks!


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Good Food for Bad Cooks

Pete’s Paleo 21-Day Sugar Detox Meals

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Liz Wolfe: Hey everyone! Liz here, Diane there. Welcome to episode 138 of the Balanced Bites podcast!

Diane Sanfilippo: {laughs}

Liz Wolfe: {laughing}

Diane Sanfilippo: You’re so excited!

Liz Wolfe: I’m so excited, I’m smiling! On Wednesdays we wear pink.

Diane Sanfilippo: It was this week, ok. Sorry.

Liz Wolfe: I know. Oh shoot, this is going to be next week. Every day is Mean Girls quoting day. Alright, so our sponsors. Pete’s Paleo, bringing fine dining to your cave. If you’d like to make eating paleo a little easier on yourself, checkout Pete’s meal plans. The meals are great for those nights when you’re on the run or out of time and you just need some real food fast. Pete’s Paleo is generously offering our listeners a free pound of bacon; is that still the deal?

Diane Sanfilippo: I think so. I have a special announcement though, I forgot to tell you.

Liz Wolfe: Uh-oh. Free LB! Do you want to make the announcement now?

Diane Sanfilippo: I do. If you are doing the 21-Day Sugar Detox, you can check out special meal plan or meal offerings, I don’t know exactly what they have loaded up on the site right now, but we’ve got 21DSD approved meals over on Pete’s Paleo. So if you’re like, I want to do the sugar detox, but I’m not sure I can cook this food for myself, Pete’s Paleo can cover it for you. Very exciting.

Liz Wolfe: Pete’s Paleo’s got you covered. Like a really, really warm, attractive,

Diane Sanfilippo: {laughs}

Liz Wolfe: Southern California blanket. Pete and Sarah.

Diane Sanfilippo: {laughing}

Liz Wolfe: Just my favorite people in the world. Alright.

Diane Sanfilippo: Ok.

Liz Wolfe: Chameleon Cold-Brew, available at lots of grocery stores nationwide. Check out their website for a store locator or do as we do, and order it up online. CCB is organic, fair trade, extremely smooth and rich. WE loved it iced, we love it warmed up, black with grass-fed butter or coconut milk or cashew cream, whateves. It’s all good. Check their website for stores, and sit tight, I think, for online ordering may not be up right now, but worth a try.

Diane Sanfilippo: Or you can add Liz’s homemade almond milk.

Liz Wolfe: {laughs} I’m trying man. There’s a market for really basic bad cook recipes. Well, we’ll talk about that in a minute when I do my updates.

Diane Sanfilippo: Dude, I have almond milk in, I think, I don’t know which 21-Day Sugar Detox book, I think it’s in the cookbook, and it is really simple. I think people just scare themselves about cooking. That’s what I think.

Liz Wolfe: Probably true.

Diane Sanfilippo: We’ll tell them all about how you’re going to help them in a minute.

Liz Wolfe: But I don’t know if you saw my email Monday where I literally said, something that happened in my kitchen. I was cooking, you know, having a good time.

Diane Sanfilippo: I did see that! {laughs}

Liz Wolfe: I kinda like cooking now. It was not a joke, I literally wiped off part of the stove with a paper towel while one of the burners were one, thinking, ha, wouldn’t it be funny if this paper towel caught fire while I was wiping it while the burners were on. Didn’t notice that it actually had caught fire, tossed the paper towel onto the counter behind me on top of the mesh nut milk bags, and I started to smell something weird, and I’m like, there’s no way that I’m burning something right now, the oven’s not even on! I broke the oven, there’s nothing burning on the stovetop. Turns out that the nut milk bags had been sitting under a smoldering paper towel for like 5 minutes.

Diane Sanfilippo: {laughing}

Liz Wolfe: Some people just don’t get how these things happen to people, but they happen.

Diane Sanfilippo: They do.

Liz Wolfe: Anyway, third sponsor. {laughs}

Diane Sanfilippo: Ok. So, our third sponsor. We have a short little clip from Rickaroons, and I recently sat down with Rickaroons and asked them a quick question. So, give it a listen.

Diane Sanfilippo: So why is the tagline for Rickaroons dessert fuel?

Rickaroons: So, my dad created the tagline kind of in response to the same question that we were getting every week at our local farmer’s market, which is where we started. And that is, we’d have people come up and they’d go, are Rickaroons something that taste good, or is it healthy? And so with dessert fuel, we really wanted to emphasize it’s not just a cookie, it’s something that you can eat pre/post workout. You have your coconut, your almond butter. It’s sweetened with coconut palm nectar, which is super sustainable, super low glycemic index so it’s nice and slow burning, so you’re not going to get that same sugar high and then low that you would with most sweets. At the farmer’s market, it’s like every week we get people coming up to us and one person will say, I bought a dozen last week, and they went over great at this dinner party that I had a dessert. And then the next guy will come up and he’ll be a triathlete, and he’ll be like, oh I ate the megaroon and the chia seeds and cacao nibs got me through my last race. So we kind of wanted to fuse those two worlds together with dessert fuel.

Diane Sanfilippo: So that was our word from Rickaroons, our newest sponsor. You can use code PODCAST at Rickaroons.com to get 15% off your order.

1. Liz’s updates [5:55]

Liz Wolfe: Cool, alright. So. Updates.

Diane Sanfilippo: Ok.

Liz Wolfe: Let me tell you all what’s going on with me. I launched Good Food for Bad Cooks.

Diane Sanfilippo: Woop, woop!

Liz Wolfe: Woop, woop. So when this podcast comes out, it will be the official launch. We will have, I think, just started. So http://goodfoodforbadcooks.com. It’s a project that I’m doing with my friend Amanda who is a fellow bad cook but extremely talented at everything else in life. And we’ve put together, basically just like an online community, and we’re kind of thinking of it like almost a CSA, community-supported agriculture, but this is a community-supported good food for bad cooks project where folks join the community and basically their support enables us to continue delivering goodies every single day of the week to anybody that’s a bad cook, or anybody that just wants help meal planning, making shopping lists, putting together super easy recipes. We’ve got nutrition guides, FAQs, shareables. Literally, tons of new content all week, every week, and so that’s going to be awesome.

Diane Sanfilippo: So, you’ve stopped sleeping entirely. {laughs}

Liz Wolfe: I’ve literally stopped sleeping. I’m aging rapidly, which is fine because I’m allowing myself to eat a lot more Indian food, which makes me happy.

Diane Sanfilippo: {laughs}

Liz Wolfe: {laughs} A lot more vegetable korma. But really, I’m so excited about this. And, we’ve gotten a lot of good feedback. The reason I did this instead of another eBook like Skintervention was because I wanted to be able to add to it every single day, and we wanted to do videos and multimedia, and FAQ, and all kinds of stuff. And when you do an eBook or something like a kindle, something like that, you’re kind of… it’s a very formal process to be able to update it. So we decided to go with the online community model so it could just be rich, robust content all of the time. I’m still going to have tons of free, well not tons of free recipes,

Diane Sanfilippo: {laughs}

Liz Wolfe: {laughs} But as many if not more free recipes than I’ve always had on my blog, so it’s a totally separate thing. But this is for the people who really just want to make it work but need a little extra support. People like me.

Diane Sanfilippo: Awesome.

Liz Wolfe: Yeah, I’m excited.

Diane Sanfilippo: I love it. I totally get you too on wanting to deliver new content and updates and that’s definitely something that we’re still working on for the Beyond Sugar Detox program.

Liz Wolfe: Never stops.

Diane Sanfilippo: It’s just been, you know what it’s like. {laughs} When you then go back to edit things, and yeah. I think it’s going to have kind of a similar vibe in that way, but I don’t know that it’s going to be all new all the time {laughs} content. But I’m really excited for you. I’m totally pumped to see the website and poke around and learn some new things. I think I’m going to learn some things.

Liz Wolfe: I think you will, at the very least, be able to educate me on what I’ve got wrong. {laughs}

Diane Sanfilippo: No.

Liz Wolfe: Because sometimes. {laughs} I’m literally, I want to reach out to Pete and Sarah to see if they’ll do a little guest video about when to salt things and why. Because you really, salting stuff is kind of a little bit of an art. I didn’t so much know that.

Diane Sanfilippo: Yeah, I listened to a whole podcast on salt not long ago.

Liz Wolfe: Of course you did.

Diane Sanfilippo: I know.

Liz Wolfe: {laughs}

Diane Sanfilippo: Didn’t we just talk about it? I feel like we talked about it on our podcast.

Liz Wolfe: We might have, but as we were discussing earlier, you and I both need to eat some animal brains or some more DHA or something.

Diane Sanfilippo: {laughs}

Liz Wolfe: Because, it’s just spread a little thin, I think.

Diane Sanfilippo: We talk about so many things we forget them all. Ok, yeah. Hey, I would not mind coming and talking about different cooking tips for people too, so.

Liz Wolfe: You’re invited! Did you hear that America?

Diane Sanfilippo: {laughing}

Liz Wolfe: Special guest, Diane Sanfilippo on Good Food for Bad Cooks.

Diane Sanfilippo: Did you hear that podcast nation?

Liz Wolfe: {laughing}

2. Special thanks to our listeners [9:27]

Diane Sanfilippo: Hey, I want to thank our podcast listeners by the way.

Liz Wolfe: Yeah, I do too, but for what? I mean, obviously, thank you. But, specifically what are you thanking them for?

Diane Sanfilippo: {laughing} What for?

Liz Wolfe: {laughing}

Diane Sanfilippo: Well, we were in Colorado this past weekend, you and I.

Liz Wolfe: Oh, it’s so awesome.

Diane Sanfilippo: You and I, together. We had an amazing group of people in Denver, and then I was all by my lonesome in Boulder, which was still amazing.

Liz Wolfe: Because I was recovering from a bachelorette bender. Just kidding.

Diane Sanfilippo: {laughs} It was awesome. And I just want to thank everyone who’s tuning into the podcast, because I ask for a show of hands, and tons of people who come to the events are also podcast listeners, so I just want to say thanks for tuning in and following us around and being able to come out and meet us, because it’s a lot. It’s a lot of stress, and it’s a lot of work to do the traveling and do events, but it’s so much fun.

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: And it’s so rewarding to actually meet all of you and hear your stories and just kind of put faces with the names and all of that. Especially faces with Instagram handles and we’re commenting back and forth all the time, and it just brings it all to life. Selling a book to someone who you’ve never met and having it change their life is just, you’re so far removed from it that when you finally get to have an event like this and meet somebody and have that connection, it’s just… I don’t know. It’s incomprehensible to me what ends up happening, so anyway. I just want to say thanks.

Liz Wolfe: It’s really amazing. You told me that’s what it’s going to be like, before I wrote the book. It’s amazing.

Diane Sanfilippo: {laughs}

Liz Wolfe: And I was stressed out about it, I was like, gosh, you know, traveling, and nobody wants to see me all tired, and nobody whatever, but you were like, no. It’s amazing. And you were right, it blew me away. Completely blew me away. All of them have; in the workshops and everything that we’ve done it’s been incredible. Incredible.

Diane Sanfilippo: Yeah.

Liz Wolfe: Oh, I want to say something real quick. I want to recognize two people that I forgot to say this in my updates; Bridie and Joy. My friend Sally, who does tours of Italy through her tour company, Slice of Tuscany, she is amazing. She’s living in Italy, just the American that went out there and did her thing. Total inspiration. She did a little tour of, I’m not sure what part of Italy, but a beautiful part of Italy with Bridie and Joy, two gals who listen to the Balanced Bites podcast, and when she told them that she was good friends with me, they were very excited, and she called me from Italy at like 3 o’clock in the morning, but of course I was passed out in bed, and I missed the chance to talk to the two of them. So I wanted to shout them out too. So many awesome people. All over the world. I love you all. {laughs}

Diane Sanfilippo: {laughs} Well, ok. Then one other thing I wanted just give a shout out, since you’re on a shout out kick.

Liz Wolfe: {laughing}

Diane Sanfilippo: I wanted to say thank you to Katie. If you want to follow Katie over at I think it’s greenplatekate.

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: On Instagram?

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: She has been helping out on the Balanced Bites team here and there, as a moderator, and she so graciously offered up her time to help folks take pictures at the event, and it was just really nice because I love meeting the folks who are kind of the team helping people out, of course. And, you know, to spend a couple of hours shooting pictures on iPhones, it was just nice of her. So yeah, you can follow her Instagram at greenplatekate.

Liz Wolfe: She was lovely. My buddy Evan came through Denver and helped me out a ton, Paleozilla. So that was good too.

Diane Sanfilippo: {laughing} This is the shout out segment.

Liz Wolfe: This is just the shout out episode. And can we give a little shout out to Scott, your honey? I’m hearing he’s all moved in?

Diane Sanfilippo: Oh, he totally lives here, and he’s like building things and installing things.

Liz Wolfe: {laughing}

Diane Sanfilippo: Like, there’s a flat screen TV installed behind me now. I could probably record videos and have something cool show on the screen, and I don’t even know what. All kinds of things happening here.

Liz Wolfe: He’s so useful.

Diane Sanfilippo: {laughs} Yeah, well he’ll be building out an office in the new gym soon, and then he’ll be taken away from household utility. {laughs} So I’m trying to give him the long honey-do list while he’s here {laughs}.

Liz Wolfe: Life is good.

Diane Sanfilippo: So, ok. What else. Do you have more updates?

Liz Wolfe: Oh, I have one more that I forgot to say. Good Food for Bad Cooks, we will be releasing a free mother’s day menu to folks who subscribe just to our updates list. You don’t have to join, but if you want to look for that, look for that on Good Food for Bad Cooks over the next up until mother’s day, really. And also you’ll be able to get to it through my email Monday’s newsletter, so you can sign up for that at RealFoodLiz.com. That’s all my updates. What are yours? {laughs}

3. Diane’s Updates [14:36]

Diane Sanfilippo: Uh, I’m just going to give folks I think one update for now, and it kind of sounds funny and super nerdy following Good Food for Bad Cooks. Our SIBO guide, the Simplifying Small Intestinal Bacterial Overgrowth {laughs}

Liz Wolfe: Nerds! Love it!

Diane Sanfilippo: Oh, it’s so nerdy. But you guys, this guide. I am just, I don’t know. I’m in love with it.

Liz Wolfe: {laughs}

Diane Sanfilippo: It’s so crazy. I know, it sounds crazy.

Liz Wolfe: No, it’s awesome.

Diane Sanfilippo: So I interviewed Dr. Allison Siebecker not long ago, I think it was a couple of episodes ago, and I’m trying to actually find the recent version of the guide so I can open it up and just look at it while I’m talking about it. The guide that we have, if you listened to that episode, or even if you didn’t. If you were like, I don’t know if I care about this. This information about what could be going on with your digestion, you know, if you’re somebody who is like, I don’t know what is wrong. I’ve been struggling for a long time and I just can’t’ figure it out. It could be small intestinal bacterial overgrowth; and guess what? This guide is seriously jam-packed. It’s like, everything we talked about in the podcast, but even more organized, obviously, and orderly, and step by step, here’s what symptoms you might have, here’s what else it can contribute to, here’s what the treatment options are for it, and that includes diet as well as things like antibiotics, and so on. So, this is really based on information from Dr. Siebecker as well as a whole panel of folks who spoke at a recent SIBO conference, and one of the members from my team, Holly, who is a fellow NTPs of yours, went to the conference, and she and I kind of collaborated on this guide to put it together. It seriously kicks butt. I’m just so pumped about it. It’s so nerdy. There were also a couple of one-page guides within it. This thing in its entirety is over 50 pages long.

Liz Wolfe: Dang!

Diane Sanfilippo: I’m like, what did we do? Did we just write another book? {laughs} What just happened. But it’s got a couple of one-page guides with foods you should be avoiding and just kind of things to do and whatnot. And then also a handful of recipes that are all SIBO friendly. As well as, we included the transcript from the podcast right in the eBook, so that if you did want to kind of sit down with it and read it maybe on an iPad or an ereader, it’s all in PDF format. So I’m really excited, and I do want to remind everybody that that won’t be available anywhere on the website. It’s only available to emailing list subscribers, so if you’re not yet on the list, go ahead and join it, make sure that you’re there, because I’m probably going to be sending that out tomorrow in the email. And then there will be a way for everybody who is subscribed, if you miss it tomorrow, will probably resend it next week, and then eventually there will be a place for everybody who is subscribed to get all of the exclusive content as a subscriber. And that subscription is just complimentary; it’s free, there’s nothing you need to do other than just pop your name on the list. Everybody listening, I’ve kind of talked about it a few times. It’s getting harder for us to reach you guys via Facebook and other social media, and that’s just kind of the way that their algorithms work, and we want to make sure that we’re still delivering amazing content and that we’re in touch with you, so hopefully that will be a good way.

Liz Wolfe: I want to stress that again. Facebook is, I have to say, I was feeling a little smug because mine was still doing pretty well, and other people were really worried about things. I don’t know what happened, but I think the algorithm just didn’t reach me. Maybe they rolled it out at different times {laughs} to different accounts, but all of a sudden my Facebook was like, crickets. So you cannot think that just because {laughs} we’re connected on Facebook that you’ll necessarily get the posts that I put there. So always, once a week newsletters are probably the best way to just deliver people all of the updates that you’ve put in throughout the week and whatever. {laughs} Please sign up for my newsletter because Facebook hates me.

Diane Sanfilippo: I know. It’s rough. We do so many things and we have so much to share with people, and not everybody is visiting our blogs every week. It’s tough. We’re trying to make sure that everyone is getting this amazing content that we spend so much time developing, and then it just kind of gets harder and harder for us to get it out there. You know, people used to use RSS readers and different ways to follow websites they like.

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: So I think we just have to kind of remind people to get back into that kind of thing and get back into the email newsletter, and really see that as the place where instead of… you know of course, we’ve all got inboxes that are kind of flooded, but I still have my own handful of email newsletters that I really look forward to getting.

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: And I want to click on it and see what’s in there. I think if we remember that that’s really the way for us to stay connected, hopefully folks will have a little bit of a different outlook on it.

Liz Wolfe: Just shouting out into the abyss.

Diane Sanfilippo: {laughs} Seriously.

Liz Wolfe: Yeah. Alright, so that was like 17 minutes of chatter. We can move on to questions if you’re ready.

Diane Sanfilippo: Ready.

4. Preparing your body for crappy food when choices are out of your control [19:35]

Liz Wolfe: Cool. Ready, ok! Question number one. This is from Gretchen. Can you prepare your body for bad food? “Hello Liz and Diane! I know everybody and their mom starts off their question with how much they love the two of you and the BB podcast, but I just have join in with the masses…”

Diane Sanfilippo: {laughs}

Liz Wolfe: {laughs} “and send as many kudos your way as possibly exist. Let’s be clear; I will not be sending you these kind of kudos.” That’s funny, because as I was reading this, I was thinking, remember the old kudos bars?

Diane Sanfilippo: {laughs} Oh, I loved those. They were so amazing.

Liz Wolfe: Oh my god.

Diane Sanfilippo: They were like a candy bar disguised as a granola bar. What?!

Liz Wolfe: Like every other granola bar. It’s a candy bar {laughs} disguised as a granola bar.

Diane Sanfilippo: Except for the granillabar. What?!

Liz Wolfe: Oh, those are so good.

Diane Sanfilippo: Ok, anyway.

Liz Wolfe: Alright. “I am literally.” {laughs} Gretchen; I’m officially submitting an application to be your friend right now because of this next part. “I am literally, said in Chris Trager fashion, obsessed and borderline addicted to these podcasts. I think I listen to about 5 or 6 per day, and will likely start back from the beginning once I’ve heard them all.” Ok, onto the question.

Diane Sanfilippo: {laughs}

Liz Wolfe: “I started eating paleo style last October when I was experiencing severe symptoms of leaky gut. I was so depressed from all the pain and frustration, and as soon as I purchased Practical Paleo, it’s as though it breathed life into my hopeless heart. Knowledge bomb after knowledge bomb, I’m a geek too Diane, completely impressed me and I became increasingly hungry for knowledge. After three months of eating paleo, the severity of my symptoms decreased incredibly. This way of life works. As I adopted this way of eating, it increased the amount of joy I had for paleo and all of the mechanics involved in the digestion process. This really rubbed off on my husband, and he soon joined me in our paleo venture. Sorry if this is more information than necessary, there’s just no way to express my gratitude and amazement in a few sentences.” It’s never TMI. “I stick pretty closely to paleo parameters, since my motivation is health related and driven by the desire to avoid averse symptoms. However, my husband does not have the same motivation, which leads him to eat paleo about 80/20 or 90/10. He’s in the marine corps, and will deploy this summer, and it has us nervous about how his body will react when he’s eating foods that are provided for him. Even those nasty MREs; meals ready to eat. I’m not an MRE expert, but I assume that it is highly processed.” Oh Gretchen. I tore open an MRE the other day just to look at what was in it, and it is trans fats galore. It’s pretty horrific that the military feeds our guys this stuff. “What do you suggest we do to prepare his system to eat processed foods and what can he do while away to ensure that he’s getting the nutrients that he needs?”

Liz Wolfe: So, I’ll say something real quick about the military stuff that, number 1 it really ticks me off that our men in uniform are fed trans fats like it’s a normal thing. I swear, there’s a way to make MREs for pennies on the dollar without partially hydrogenated oils. But, it is what it is. Also, huge thank you for what your husband does. I know it’s not easy, and a huge thank you to Gretchen for what she does, because being a military wife I think is one of the hardest things in the world. So, as far as what to eat. Sometimes it is possible to get a pretty good proportion of your nourishment from something besides an MRE. It’s not always possible, if they’re going to be in the field all the time, but things like coconut oil, MCT oil, that type of stuff, is a really great way to get calories and energy that you can spend some time getting your body adapted to that ahead of time. A ton of canned pumpkin and canned sweet potato, beef jerky, nuts, seeds, coconut. My husband took a big vat of coconut oil. There are some different things that you can try to at least supply a portion of their nourishment, but I do think it’s actually probably a decent idea to at least get the system adapted to crappy food because the reality is that’s what they’ll be eating, and you can’t really afford a giant attack of gastritis that you’re not expecting because you’ve been strict paleo. So what do you think about this? We had a question like this in Denver.

Diane Sanfilippo: Yeah. I think we’ve talked about this a couple of times, and I feel like we’ve maybe covered it on the podcast, as well.

Liz Wolfe: Potentially.

Diane Sanfilippo: Because she hasn’t listened all the way back… I’m just kidding.

Liz Wolfe: {laughs} Try and up your listening to 8 per day.

Diane Sanfilippo: Seriously. Get with it. No, I’m kidding. There’s a lot of episodes. You know, we’ve talked about this before and I think this is one of those times where there may be a case for somebody, like him, to be 80/20 most of the time, especially before he’s going to deploy so that he’s getting some of the insults from the foods that he may be a little bit intolerant to. Because what happens if you don’t eat them is that you sort of build up the immune response, it just doesn’t launch. So it’s almost like, I don’t know, I don’t know what a great analogy here is, like maybe put a kink in a hose, and then you unkink it and then it goes ahead and releases that water. But I do think it makes sense to do that. Go ahead and eat some of those foods. I don’t know to what extreme he would need to go to kind of prepare for eating junky food, but I think; I don’t know, if that’s a good approach or eating really super nutrient-dense food leading up to it, but also have a little bit of, like a gluten exposure, eating some dairy, and just kind of letting his body get a little bit used to that stuff in the meantime? I don’t know. What’s your take on kind of the mix there.

Liz Wolfe: I think that’s a really good idea. At the very least, even as you’re maybe getting your body accustomed to some more irritating foods to also really get in a ton of the nourishing foods. The cold liver oil, egg yolks, sardines, liver if you can. All that good stuff, so you can at least set a; what did Dr. Gottfried call it, or was it Dr. Gottfried, that you have reserves to pull from. Organ reserves, I think she called it.

Diane Sanfilippo: Ooh, was it her?

Liz Wolfe: It was somebody.

Diane Sanfilippo: Pulling from organ reserve nutrients?

Liz Wolfe: But that was, I think hers was more hormonal oriented, I’m not sure, but just to set that baseline of having some reserves to pull from when you’re over there, I think that would be a really good idea. So, I don’t know, what kind of foods would you try and keep in there? Just really crappy bread?

Diane Sanfilippo: Sardines?

Liz Wolfe: No, I mean the bad stuff.

Diane Sanfilippo: Oh. I don’t know that it has to be so crappy, honestly. {laughs}

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: I think it could be stuff that he might enjoy. I think it should be food that you enjoy. I don’t think it has to be the lowest common denominator. I don’t think it has to be Twinkies and ho-hos and pop tarts.

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: And yes, I think those are the lowest common denominator. I think it could be some quality pizza.

Liz Wolfe: Yeah.

Diane Sanfilippo: You know, you go to a brick oven pizza place. No Dominos, for example. I think that stuff is still going to be insulting enough to the system without being really poor quality food and also at least maybe it’s somewhat enjoyable in the meantime.

Liz Wolfe: I’m wondering if there’s a way to avoid trans fats in the field. If anybody knows whether MRE is always the only option or if people could, at the very least plan to avoid trans fats. That’s neither here nor there.

Diane Sanfilippo: That just, honestly, outside of the grains and whatever else they might be eating, it seems a little bit uncivilized that that’s what they’re feeding our soldiers.

Liz Wolfe: Well. Somebody should go into the squadron commander here at mm-mm air force base.

Diane Sanfilippo: {laughs}

Liz Wolfe: Someone should write a strongly worded letter to Colonel so-and-so. It is.

Diane Sanfilippo: You seem like a good candidate for that.

Liz Wolfe: Oh man. I’m infiltrating the military just one strongly worded letter at a time.

Diane Sanfilippo: Yep. We’ll sign your petition.

Liz Wolfe: Thank you.

Diane Sanfilippo: Alright, I think we tackled that one.

5. An alternative to no-poo when washing every day is a necessity [27:40]

Liz Wolfe: Ok. Next up, need a modified no-poo. Laney says, now everyone, no-poo means no shampoo, which is the way {laughs} the way that I wash my hair. So, we’ll get to that. Alright, Laney says, “I have long hair and I’m interested in washing it less, ala Liz’s no-poo hair care method. However, I also do Brazilian jujitsu which involves rolling around on the ground in close contact with a lot of sweaty dudes and chicks.” {laughs} “understandably, personal hygiene is super important for jujitsu practitioners; don’t Google MRSA, especially if you’ve eaten recently, so I take a shower and wash my” something “after every class.” I’m assuming that word was supposed to be hair? “after every class. Is there a way to modify the no-poo method to account for the increased possibility of exposure to Staph, ringworm, and other grody athletic skin diseases. I don’t want to catch anything or pass it on to others. I guess I should mention that I don’t use antimicrobial, antibacterial, or antifungal products because I worry a bit about creating super bugs. I rely more on good all over scrubbing with soap to hopefully disturb any buggers before they can settle in. Thanks ladies; rock on.” I think it’s very noble that Laney wants to do the no-poo method. I just don’t…

Diane Sanfilippo: Can I?

Liz Wolfe: Yeah, go ahead.

Diane Sanfilippo: Can I just stop you for one second. {laughs} I think she says she washes her gi, like, g-i, I think that’s how you pronounce it. And that’s her uniform.

Liz Wolfe: Ohhh! It’s underlined by a little red thing in Microsoft word, so. I was like…gee?

Diane Sanfilippo: I don’t know if that’s how you pronounce it. Yi? Gi? Something like that, yeah. I’m pretty sure that’s her uniform, so {laughs}.

Liz Wolfe: Shows my ignorance of jujitsu. {laughs}

Diane Sanfilippo: Ok.

Liz Wolfe: Ok, cool. Well, I don’t know if this is going to work or not for Laney. It sounds pretty intense. And the no-poo method the way I do it is just basically baking soda and apple cider vinegar. I would think the apple cider vinegar would actually be something pretty good to make use of, maybe as a rinse, even if you can’t do the baking soda every day. Because I do think that would inhibit some bad bugs and whatnot. I would say look at maybe a neem based soap or shampoo. I think TheraNeem has some products that might be ok; I haven’t really checked them out. But if you can find some kind of neem based shampoo, condition, body wash. I think that’s a great way to start. And also, even if you wanted to, get some probiotic spray from protection and probiotics. It’s something that I recommend in the Skintervention Guide. Basically, you just kind of spray a little probiotic mist around and on your body and your clothes and whatnot to combat really biofilm and that type of stuff. They have a whole line of personal care products, so that’s really my only suggestions for Laney. Not very helpful. Or maybe it was helpful.

Diane Sanfilippo: Your fired. Are you firing yourself? {laughs}

Liz Wolfe: I’m firing myself. I’m self-firing. Which is what I do in the kitchen every day, so. Literally. Wow, that was a dumb joke. Alright, anything to add to that one?

Diane Sanfilippo: I wonder if people can tell when we record in the morning versus the evening?

Liz Wolfe: {laughing}

Diane Sanfilippo: I can tell. We’re much punchier in the evening.

Liz Wolfe: Everybody think what time they think it is we’re recording right now!

Diane Sanfilippo: {laughs}

6. Can stress be more powerful than the food I’m eating? [31:07]

Liz Wolfe: It’s 8 p.m. Ok, next one. Is my stress sabotaging my health? Farah says, “Hi ladies! Thank you so much for continuing to put out such an entertaining and helpful podcast that I look forward to every week. My question is, can stress be more powerful than the food I’m eating? Last spring, I transitioned from eating 90% gluten-free, but plenty of crap, to a primal diet, and started using the oil cleansing method to wash my face and saw amazing results. I was very happy with the weight and composition that my body settled into, and my skin was clear and glowing. I should also mention that I stopped taking birth control pills around the same time. I felt great all summer, and then began working in September. I’m a teacher, and work surprisingly long, stressful hours. A few months later, my skin is now worse than ever and my body has changed again. My face is breaking out in areas that have never been a problem, I’ve gained around 10 pounds, and my period has still not returned after 7 months off the pill. I’m admittedly more stress than I’ve ever been, but I’m also eating better than ever. I started following the 21DSD level 3 guidelines a month ago. I also do hot yoga at least once a week, go for walks, and usually get 7+ hours of sleep a night. Could it be possible that my skin, weight, and hormones are responding to my stress despite all of the other positive things I’m doing? I truly appreciate your time and everything you do to help others. Liz, best of luck with the book launch, looking forward to reading it. ” Oops. This one’s a little old.

Diane Sanfilippo: {laughs}

Liz Wolfe: I hope Farah’s doing ok. It takes a while to get around to questions.

Diane Sanfilippo: Sometimes they’re pretty recent, sometimes they’re from the treasure trough. Trove. The treasure trough?

Liz Wolfe: Sure, the treasure trough. Why not. {laughs}

Diane Sanfilippo: Ok, so I’m just going to tackle this one. I think the short answer to this question, can stress be more powerful than the food I’m eating, is yes. I think that for a lot of people we see such positive changes when we change our food that we actually start to dismiss the effects of stress. This is something I talked about, I think it might have been a few episodes ago where we’ve seen a few people who had issues with stress and maybe hair loss, and they feel like they’re eating so perfectly clean, but they’re losing their hair and they don’t understand what’s going on. It’s not that they’re not eating enough food, it’s not that they’re not eating enough carbs; it’s that they’ve gone through something very, very stressful, and I think that when we get all of these other ducks in a row, and we feel like there’s no way something is “intangible”, finger quotes, whatever, as stress, that we just don’t think it can do much. We just don’t think it’s real. The truth is that your brain is controlling so much of what’s going on in your body. We talk about this, and we talk about digestion for example, and exactly how much your brain and your ability to be in rest and digest mode truly affects your ability to digest food. And whether or not your system will be primed for digestion, whether or not you’ll be able to produce the right stomach acid, the right digestive enzymes, all that stuff. And so if you try to dismiss just how much stress can affect everything in your body; and in this case, it sounds very, very specifically like it’s affecting her female hormones. Because that’s going to lead to everything she’s mentioned, you know whether that’s issues around her skin, issues with her weight, and obviously her hormones, you know, point blank responding, I just think it’s a no-brainer here. It’s a really hard struggle. Because you feel like you’re doing everything you can, but in this type of case, this is where I would look like, ok, why are the hours surprisingly long, and what’s making them more stressful. Are there things that you can be doing throughout the day to take breaks. Are there things that you can do to streamline the processes that you have. Are there people who are making your job really stressful, and is there someone that you can talk to about those relationships, whether that’s other teachers that you’re working with or a supervisor, or is it the students. I think there’s just a lot of factors that feed into our stress. Sometimes we have to chip away at them a little bit systematically.

Diane Sanfilippo: For me, this is just kind of a good example. I’ve gone through a lot of things with my business in the last year or so, where things were not that stressful, and then things were really, really stressful, and then I ended up bringing a bunch of people on the team and that helped a lot, and then it became more stressful. Then I got to the point where I had to identify what was really stressful for me, and bring yet one more person onto the team to actually help with all of that, and help me manage things and really help kind of direct and manage a calendar and do all of those things. I think sometimes we have to just take a step back and try and really look at what the pain points are and what are the things that are really causing the ripple effect of stress in our lives, and then systemically work at chipping them away. I don’t think you can expect it to happen overnight, and I don’t think you can expect it to happen in a few days or even a couple of weeks, but hopefully within a few months of making a few small changes here and there, you can watch what’s going on with your body in a totally different way. I think that’s kind of how it works. The other sort of big factor here is, what’ was her name, Farah. If Farah doesn’t have a practitioner like a naturopath or a functional medicine practitioner that she’s working with, it may be worthwhile to go get some hormones tested and see what’s going on. Because if you stop taking the birth control pill, there’s a lot of sort of backlash that can happen just when your body is trying to rebalance. She says she has not had a period for 7 months; it’s not totally uncommon for that to happen. I’ve heard of women who’ve taken a year or more to regain their period, and I think that’s one of those sort of little secrets about birth control pills that the doctors don’t tell you. They have you under the assumption that in about a month or two you’ll have your period back as normal and everything will be fine, and it’s not always true. I do think that if you’ve had that experience where it’s taken 7 months and it hasn’t returned, then there’s probably something going on with your hormones. It’s very, very possible that changing your diet, and doing all this stuff, and dialing it in had an amazingly positive effect when it did. But, given the additional stressors that you’ve had, and given obviously the time that you’ve gone through now with seeing what’s going on with your hormones, I would get that stuff checked out, and I would really work at the stress management. I don’t think it sounds like she’s doing too much exercise wise; hot yoga once a week or so, taking walks and getting some pretty good sleep. It doesn’t sound like she’s overstressing in that way, which is a really common thing that we see.

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: But, if her control over her food is something where she’s obsessing over that, that could be something to just, I don’t know, sort of lighten up a little bit on, at least mentally and emotionally. The other factor, too, is, is the stress of your job and your lifestyle now, is it changing what you’re eating and you haven’t realized it? I don’t think that’s the first place to look, but I do think it’s worth mentioning, because it happens to me for sure. If I’m under stress, things just creep back in, and I feel like I’m eating pretty cleanly, and my body really responds when I eat more sugar than I need. It just physically, visibly responds when I eat more sugar than I really should be eating. So, it’s just one of those things I want to mention. If it’s creeping in and you kind of don’t realize it, take a step back and examine what’s going on there, too. I don’t know; I think that’s pretty much covering all of the bases. So, all of that for the answer of yes. {laughs}

Liz Wolfe: {laughs} It’s a great question though. Teaching is so hard. My mom is a teacher.

Diane Sanfilippo: Can you imagine? We do one day.

Liz Wolfe: No. We teach grownups who want to be there.

Diane Sanfilippo: {laughs} I can’t even imagine.

Liz Wolfe: No. I mean, teaching next to military, military spouse, one of the hardest jobs ever. I admire teachers.

Diane Sanfilippo: Obviously, being a mom in general.

Liz Wolfe: Yeah. Running a podcast. Ugh! Hardest job in the world. {laughing}

Diane Sanfilippo: {laughs} No.

7. Is moisturizing really necessary? [39:19]

Liz Wolfe: No. Alright, next one. Do we have to moisturize? Andrea says, “hello wonderful ladies of balance. My question is about moisturizing.”

Diane Sanfilippo: {laughing}

Liz Wolfe: {laughs} I like that.

Diane Sanfilippo: I don’t know.

Liz Wolfe: So let’s roll. “in a reasonably healthy person, should topical skin moisturizers and/or tonics ever really be needed? Honestly I’ve always avoided lotions and the like as a lazy rebellion against my mom, whose aging skin is a doughy texture that I do not find appealing.” I hope your mom doesn’t listen to the podcast {laughing}. Oh man.

Diane Sanfilippo: Whoops.

Liz Wolfe: Whoops. “It seemed like if I had a daily lotion routine, that’s what my skin would end up like. So out of laziness and thrift, I just never picked up the moisturizing habit. As a side effect, I’ve avoiding spending decades spreading nasty chemicals all over myself, so I guess that’s good. Since going paleo-esque, I’m eating healthier and more fats, but I do have occasional dry skin patches and barely noticeable keratosis pilaris on my arms. None of this bothers me, and I just want to hear your take on what benefit is provided by putting external moisturizers on the skin. Thank you so much. Additional information, my skin care as it consists of using Dr. Bronner’s liquid soap when I bathe, and that’s about it. I know my question was general, but in case diet might shed some light, it’s 100% gluten-free, 90% paleo with occasional excursions to ice cream or corn tortilla or Cadbury cream eggland. Diane.

Diane Sanfilippo: Woo-hoo!

Liz Wolfe: {laughs}

Diane Sanfilippo: I actually have not had one in years, despite my professed love.

Liz Wolfe: You always say that you have it every year, but then you never do.

Diane Sanfilippo: It’s been a few years. Yeah.

Liz Wolfe: Andrea usually gets about 80 grams of fat per day, just plugged a typical day into fitday to check, mostly from egg yolks, chocolate, coconut oil, and fatty fish. I supplement sporadically {laughing} How do you know if you’re doing it sporadically? {laughing}

Diane Sanfilippo: Hope not sporadically! {laughs}

Liz Wolfe: With FCLO and vitamin K and regularly with magnesium. I think this is an interesting question. I think a lot of people go through their whole lives never moisturizing. Named, my husband, who is just beautiful and never has a skin problem.

Diane Sanfilippo: {laughing}

Liz Wolfe: I mean, come on. Diane, you’ve seen this guy. He’s like, he’s magical.

Diane Sanfilippo: {laughs}

Liz Wolfe: He doesn’t do anything!

Diane Sanfilippo: He’s a unicorn.

Liz Wolfe: He literally, and I mean, so plenty of people go through their whole lives never moisturizing and they’re fine. I think what’s probably most damaging to our skin is one, putting all of that unnecessary chemicals on there, and two, all of the tugging, and pulling, and manipulating, and popping, and squeezing, and scarring, and all the things that we do to try and fix or improve or whatever our skin. So I think those are the real problems, and if you’re not doing any of that, you’re probably fine. However, I think there are probably some assaults of modern life that can overwhelm our skins natural defenses, which is why essential oils and nourishing topical oils are so cool and can be so powerful, because they have these amazing nourishing and synergistic properties, all the crazy stuff that herbalists talk about all the time. So, I don’t know that you necessarily need them if you feel like you’re doing ok, but there are some really cool things that different oils can do. Neem oil can do some really cool stuff. Rosehip seed oil can do some really cool stuff. Some of them can promote regeneration of skin cells, which is something that rosehip seed oil can do. So, I just kind of like delving into that stuff, learning about it, but I don’t know that you need it. I think stripping away all the modern junk and abuse is probably 90% of the battle, but who knows.

Diane Sanfilippo: I think the environment, wherever you’re living, makes a huge difference. Going to Colorado, for example.

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: I was completely dehydrated, and I definitely noticed.

Liz Wolfe: We looked like the crypt keeper we were so dehydrated.

Diane Sanfilippo: I’m not even kidding. I know somebody was like, Diane you’re plenty of funny. You’re funny too.

Liz Wolfe: {laughs}

Diane Sanfilippo: I always say I’m not the funny one. I’m not funny laugh with me, I’m funny laugh at me.

Liz Wolfe: {laughs}

Diane Sanfilippo: Here’s what I did on my way to one of the events. I think it was Sunday. My arms were so dry, and I forgot to put coconut oil on in the hotel room. I had a bottle of water in the car, and I literally was like {laughs} dousing my hand a little bit the way you would with a tiny cologne bottle or perfume bottle.

Liz Wolfe: {laughing}

Diane Sanfilippo: But like the palm of my hand, and then wiping the water on my skin, because I was like, I have nothing in here to make me not look like my skin is flaking off. So I literally was like, well, I guess water is hydrating, and just was rubbing water on my arms. How ridiculous?! Anyway.

Liz Wolfe: Oh, my dear. You know I always got that tallow in my bag!

Diane Sanfilippo: I know, but we weren’t together. This was on Sunday.

Liz Wolfe: Oh.

Diane Sanfilippo: And for some reason, I didn’t have my beauty balm in my bag. I think because I probably had it checked or something. But anyway. I noticed that when I lived in San Francisco for a long time, I didn’t ever buy tissues, like Kleenex or any of that stuff. Whether it was just allergens in the air not being present versus how they are here in New Jersey, or the dryness that is here that wasn’t there, because we had fog and a lot more moisture in the air. So, I do think that your environment is going to have a pretty big effect, and that may just mean that some people need to hydrate more from the inside, too. Drink some more water.

Liz Wolfe: Climate really is pretty key. That’s fo’ sho.

Diane Sanfilippo: Drinking water? Is it true? Is it going to help my skin be less dry?

Liz Wolfe: Drinking broth will.

Diane Sanfilippo: Broth?

Liz Wolfe: Mm-hmm. It’s like an internal shot of collagen. {slurping} You’ve got that whole… what are you drinking?

Diane Sanfilippo: There, I’m drinking broth.

Liz Wolfe: {laughing}

Diane Sanfilippo: I’m just kidding.

Liz Wolfe: You drink your broth through a straw?

Diane Sanfilippo: Mm-hmm. Exclusively through a straw.

Liz Wolfe: Ok. Exclusively. Well.

Diane Sanfilippo: Just kidding.

Liz Wolfe: I don’t know if you want to throw around that word. That’s a really exciting word. That makes people crazy, that word.

Diane Sanfilippo: {laughs} Exclusively?!

Liz Wolfe: Exclusively!

Diane Sanfilippo: uh, do we have another question here? {laughs}

8. Is needing to eat more than every 4 hours a sign of not being healthy? [45:29]

Liz Wolfe: Alright, next question.

Diane Sanfilippo: Wow.

Liz Wolfe: Wow. Switch to paleo and still feel hungry every 4 hours; what am I missing? Renee says, “Firstly, thank you so much, Diane and Liz, for all your knowledge and entertainment. My two hours spent in the car each day to and from work would not be the same without the podcast. My question is, I know the both of you always say that if you’re eating paleo then you shouldn’t need to snack between meals. Well, Monday through Friday I eat breakfast between 6 and 6:30 a.m., and do not have lunch until 12:30 to 1. I find I can’t go 6 hours without eating, and need to snack around 9:30 to 10 a.m. I usually eat a small snack consisting of good fats and protein, and sometimes fruit. I eat a big breakfast and a substantial lunch. Should I be able to go this long without being hungry? I don’t get dizzy or anything but I start getting a bit spaced out and can’t think as clearly if I don’t eat every 4 or so hours. I know my blood sugars used to be all over the place when I was vegetarian and eating a very high-carb diet, but I feel like I’ve got that under control now. Or maybe not. Would you recommend going lower carb and trying to become more of a fat burner? Additional information. I’m 24 years old, 49 kilos, 160 cm.” I love that metric system.

Diane Sanfilippo: {laughs} Except I can’t translate it at all in my head.

Liz Wolfe: Yeah. What if they had something different for years. Like, how many moons old are you? I don’t know. “Food; breakfast, usually eggs, half a sweet potato, avocado, a non-starchy veggie such as broccoli, mushrooms, sautéed kale cooked in grass-fed butter. Snack, coconut milk or cow’s milk kefir with berries. Lunch a repeat of dinner or salad with non-starchy vegetables, avocado, EVOO, boiled eggs or salmon. Dinner fish and vegetables, some sort of healthy fat source, some starch vegetables if I hadn’t had enough carbs. I usually try to eat between 30 and 100 grams of carbs per day in the form of fruit or starchy veggies. I make my own kombucha, kefir, fermented vegetables, and try to eat at least one serving of each each day. Exercise 20 minute bursts of moderate to high intensity cardio two to three times weekly, walking, and yoga. Sleep between 7 to 8 hours per night. Supplements green pastures fermented cod liver oil/butter oil blend, B-complex, vitamin C, digestive enzymes, prescript assist probiotic, zinc, magnesium, vytex in the process of rebalancing my hormones post-pill, working alongside a naturopath.”

Diane Sanfilippo: Whoo!

Liz Wolfe: Whoo-whoo!

Diane Sanfilippo: Uh, ok. Do you want me to take a stab at this, or?

Liz Wolfe: Yeah. Let me insert a question before you take your stab. Generally, when I’m talking to people about this stuff, especially people that are active, I usually say 3 meals a day, maybe 4.

Diane Sanfilippo: Mm-hmm.

Liz Wolfe: So that fourth meal, I’m cool with it. If there’s one in between breakfast and lunch, if you’re sticking 6 hours in there and you’re not comfortable with it, I think that’s fine. All other things being pretty well taken care of.

Diane Sanfilippo: Yeah.

Liz Wolfe: So, maybe you can incorporate that idea in your response.

Diane Sanfilippo: Yeah. I don’t think being hungry in 4 hours is a problem. When we talk about blood sugar regulation, whether we’re teaching in the workshop or just kind of answering this question here and there, I think feeling hungry after 4 hours is not strange. I think what happens when you get hungry, and how long it takes for you to get to the point where you’re feeling like your crashing, that could be a different thing. So, she’s saying she doesn’t get dizzy or anything, she just gets a little spaced out and can’t think clearly if she doesn’t eat. That’s pretty much equivalent. If you can’t really think straight, that is a little bit probably indicating some low blood sugar and you do really need to eat again and you might be in the hangry zone. So, there’s a couple of ways to attack this. One, I do think she could just eat a little more often. It’s probably no big deal. Especially if her body composition is where she wants it to be, if she’s feeling healthy, if her hormones are balanced well, and she says she’s really doing that after taking the pill. So, I don’t really have a problem with somebody eating more often if it works for them. Right?

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: There’s no prescription there. But, the one thing I would say if you want to see if there’s a way to get it to where you can eat three times a day and just eat a little bit more substantially each time, I would say to beef up whatever you’re eating for breakfast. She was saying she eats a big breakfast and a substantial lunch, but maybe a little bit more for breakfast. And I might pull the sweet potato out from breakfast and just focus on protein and fat, because eating those carbs in the morning, for some people it’s totally fine, no big deal. I know Liz you really like having sweet potato with your eggs.

Liz Wolfe: Mm-hmm.

Diane Sanfilippo: And you feel good doing that. If you feel good doing that, no big deal. If it’s stimulating your appetite too much, it might work better for you to just wake up and do protein and fat. Because we pretty much all of us wake up in more of a fat burning, ketogenic state. And I find that for me, it absolutely works better to eat protein and fat for breakfast, and to stay away from anything starchy or sweet. It does allow me to feel satisfied longer from that meal than if I were to add in, even though it seems counterintuitive. It seems like having a couple extra hundred calories would be more helpful, but if it’s starchy or sweet, and it’s kind of provoking more hunger for you, then I would shift that. Maybe a little bit more avocado or an extra egg, and just save the starches for dinner time or later in the day. Just see how that works. It’s something that you can play around with, but I’m with you Liz. I don’t think it’s a big deal to have another meal in the day.

Liz Wolfe: I think the recognize that what we’ve been told about needing to eat 6 small meals a day really did spring from this modern diet, which was completely devoid of satiating fats, and not a whole lot of stuff that really satisfied the appetite for hours at

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