May 12 - 18: Local Corn-Fed Eggs vs. Distant 100% Pasture-Raised and How to Prevent Yeast Infections
With Kelsey Marksteiner, RD and Laura Schoenfeld
0:46 - Is it better/healthier to buy eggs from a local farmer who does add corn/soy to the feed of his chickens due to living in cold climates and chickens not being able to be in a pasture more than 4 months out of the year; or, is it better to buy eggs from a pasture-raised farm from another state? So - local but corn-fed versus distant but 100% pasture-raised?
8:50 - I have been eating Paleo and no gluten for 3 months and doing very well. But recently had to go on antibiotics for sinus infection. Despite taking daily probiotics, eating yogurt, I got yeast infection. I'm now using the usual remedy, but is there a better way through food or supplement to avoid this or cure it ?
Downloads
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May 5 - 11: Practical Tips for Working Folks
With Kelsey Marksteiner, RD and Laura Schoenfeld
0:49 - I've been on a "mainly" Paleo diet for about 12 months now, and I'd like to get started on the 30 day reset. The big problem is that if - like me - you're going it alone, working a full 45 hour week, I'm struggling find the time and resources to prepare all my meals. I can't trust cafes/lunch places near the office that I use at the moment, so the only option that I can see is to bring my packed lunches. But preparing a variety of meals in advance seems nigh impossible, if you still want to fit in time for exercise, let alone all the time it takes to get high quality ingredients together. Supermarkets are pretty much off limits for food supply, and organic grocers are not always open in the hour before/after work. A weekend shopping trip seems to defeat the idea, as veggies won't be fresh any more on a following Friday.
What practical tips have you figured out to fit in all the prep-work? What do you take for lunch at work? How to keep it all fresh?
Downloads
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Additional Reading
Apr 28 - May 4: Blood Tests to Get From Your Doctor
With Kelsey Marksteiner, RD and Laura Schoenfeld
0:48 - Can someone please help? I haven't had a chance to read Chris's new book in its entirety. I would like to know if he has recommendations for what blood tests to get for someone who believes they are healthy. I have no known issues other then a rash that will not go away at the base of my hairline on the back of my neck, which is starting to really concern me actually. I am looking for a simple comprehensive list as I am going to get blood drawn next week and want to request certain tests in particular. Vitamin D is for sure on my list.
So two questions. 1) Is there information on recommendations in Chris's book on blood tests he feels a fairly healthy person should get checked? 2) If not in the book, is there an article or can someone (moderator) give me some direction per Chris's recommendations?
Downloads
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Apr 21 - 27: Bacon Fat and Coming off Supplements
With Kelsey Marksteiner, RD and Laura Schoenfeld
0: 47 - I've been saving the fat when I cook bacon, and using it for cooking. But it is commercial, not pastured bacon. So am I doing more harm than good with it?
Should I try to find pastured bacon? Or switch to olive oil or pastured butter? Also, I find that it never seems to go bad, so I keep it indefinitely. The fat at the bottom of the container may be months old. Is this ok?
14:48 - My wife and I had both been experiencing severe GERD.
A month age we reduced our intake of simple carbs and initiated a trial of mastic gum 500 mg twice a day, a good probiotic, and digestive enzymes with meals. We stopped taking Tums and proton pump inhibitors. After a month we are feeling much better (symptoms consisted of belching and bloating, gas, indigestion and severe reflux.
At this point we are wondering how long we should remain on the supplements. Should we continue them indefinitely, cut back on some or all of them, or .....?
Any advice would be appreciated. We are not prone to taking drugs or supplements on a long term basis but we were so affected by these symptoms that we don't want to randomly change what is now working for us unless we have some guidance.
Downloads
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Apr 14 - 20: Macronutrient/Calorie Ratios and "Light" Olive Oil
With Kelsey Marksteiner, RD and Laura Schoenfeld
0:45 - What is the best way to assess macronutrient ratios and decide what the "right" amount of each to take in each day is? How about calories? There are all kinds of generators & guidelines on paleo websites, but I've found so many different answers, I honestly don't know which to believe. 19:20 - I use extra light (Bertoli Brand, 100% olive oil) to make mayo, which I use as a base for salad dressing and I eat a lot of salad with this dressing. I also use it as a base for aoli and tartar sauce. Basically, it adds fat to my food, makes me fuller, and makes foods taste better. In sum, I eat a lot of it. Is this a healthy oil? I have scoured the internet for an answer but no one seems to know. Is it as healthful as extra virgin olive oil? Is it more in line with Canola oil? Does anyone know? Most paleo books recomend usign light olive oil to make mayo, but its totally unclear to me if this is good for me.
Downloads
- Apr 14 - 20: Macronutrient/Calorie Ratios and "Light" Olive Oil (mp3)
Additional Reading
Apr 7 - 13: Prebiotics and Cruciferous Veggies
With Kelsey Marksteiner, RD and Laura Schoenfeld
0:42 - My question is on prebiotics and soluble fiber. Chris recommends acacia for gut health as it can feed good bacteria. But doesn't this also feed bad bacteria too? I have noticed prebiotics being sold in the store but I just don't get how it can help if it's also promoting bad bacteria growth. I thought any kind of soluble fiber/prebiotic will help both the good and bad. And if we have bad bacteria overgrowth, don't we want to reduce it by starving them off? 11:09 - I have read that cruciferous vegetables are to be avoided if you have thyroid issues. I have Hashimoto’s and have been avoiding them. I notice that many of the recipes have these types of veggies. Do I need to avoid them when I have Hashimoto’s thyroiditis?
Downloads
- Apr 7 - 13: Prebiotics and Cruciferous Veggies (mp3)
Apr 1 - 6: Calorie-Counting and Reflux
With Kelsey Marksteiner, RD and Laura Schoenfeld
0:45 - I am considering starting the 30day reset journey. But, I am confused and a little overwhelmed. On the one hand, the book says not to count calories, not to overanalyze, and enjoy the foods we are allowed. But then two or three pages later it talks about carb/protein/fat ratios given the various calories you consume. So, are we counting calories or not? If I'm supposed to keep track of my ratios, I have to count the calories. And if that's the case then how many calories should I be eating? 19:57 - Has anyone else gotten triple the effect of acid reflux when going Paleo? All I am eating are steamed veggies, eggs, salad and grilled chicken. Carb count is under 25 each day, but the burn has really gotten intense. The only time I have felt 100% pain free was when I tried the McDougall Diet, but that seems to include a lot of grains, so it's not perfect. Still, the statistics of colon cancer seem to be higher in meat eaters than in vegetarians. Therefore, I'm a bit scared off from Paleo now. Would love to hear anyone's diet plan if they did cure acid reflux and have a smooth digestion system with this diet. Thanks.
Downloads
- Apr 1 - 6: Calorie-Counting and Reflux (mp3)
Additional Reading
Mar 24 - Mar 31: To Extend or Not to Extend the 30 Day Reset
With Kelsey Marksteiner, RD and Laura Schoenfeld
0:50 -
I have just finished the 30-day reset - the autoimmune, no-FODMAPs version. I have also avoided all coconut products, and stopped drinking almond milk (carrageenan was definitely bothering me) and coffee. I have *not* been drinking bone broth - I have made beef bone broth twice so far but didn't like the taste, so I am going to try making chicken broth this weekend. I have not tried any supplements - I admit I have had difficulty sorting out all the different advice in the book and on the web site in that area.
My IBS symptoms (constipation, bloating, gas) have improved and I've lost 4-5 pounds, but I am still having some lingering bloating and constipation. I haven't had any energy problems or skin problems, and no new problems have emerged during the 30 days. My question is about the best next step (aside from starting to drink bone broth and possibly eat potato starch). I feel I can't really introduce new foods because if I have bloating, I won't be able to tell if it's the food or just an ongoing problem. Thoughts? Thanks in advance for any advice you can provide! 17:43 - Today I went with my Mother and Grandmother (along with my niece) shopping. We decided to stop to eat. I was extremely hungry, and ordered the only gluten free item on the menu called Summer harvest salad. It said it contained berries, toasted coconut, mushrooms ect. with a honey dijon mustard (that was gluten free). I asked the waitress before ordering what type of oils they used. She replied that it was a mixed vegetable oil akin to canola oil. I ordered a chicken breast on the side. I also had a couple of french fries. I did not eat but two bites of the dressing, and discovered the salad also contained a small amount of green and red bell pepper. So I guess I just need to know what should I do? I'm on the AIP and know that I pretty much cheated. Should I start over? Add a week? Add a day? Thanks to all who take the time to reply. I'm a little discouraged right now.
Downloads
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Additional Reading
Mar 17 - 23: Difference between fructose and glucose and antibiotics on the 30-Day Reset
With Kelsey Marksteiner, RD and Laura Schoenfeld
0:50 - I just listened to the most recent podcast about carbs and would be interested in hearing more about the difference in fructose vs glucose in the body and if that affects the carb recommendations. (ie too much fruit?) 13:25 - I had a sinus infection for over 3 weeks that I just couldn't kick and that was crushing my already weakened adrenals, so I am going on high dose Augmentin on day 17 of my 30-Day Reset and won't finish the antibiotic course till day 26. I know this will wreak havoc on all the good things the 30-Day reset has been doing to my gut. Should I extend my 30-Day reset longer to let my gut heal before starting to reintroduce grey area foods?
Downloads
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Additional Resources
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Additional Reading
Mar 10 - 16: Dealing with Multiple Condititons with Different Diet Recommendations and Multivitamins
With Kelsey Marksteiner, RD and Laura Schoenfeld
Sorry for the technical difficulties on this one, folks!
0:56 - I'd love to do the 30 day challenge but I really don't know what to eat. I have SIBO, adrenal fatigue and a bunch of other issues. I'm eating low FODMAP.
Apparently with SIBO it's important to avoid starchy veg and fruit. But with adrenal fatigue, I end up in trouble if I don't have enough carbs each day. Though it really seems starchy veg and fruit are the main types of carbs I can see during the 30 day challenge. Adding to the confusion, I've seen article where Chris has encouraged people to increase their intake of starchy veg if suffered from constipation (which is my main symptom of SIBO). I really have no idea what I'm supposed to be doing. Should I EAT or AVOID starchy veg and fruit? And if I'm avoiding, then what on earth do I eat for carbohydrates? 19:08 - Do I need to take a multivitamin? Are they healthy or harmful?
Downloads
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Mar 3 - 9: Protein Powders and Blending Meat
With Kelsey Marksteiner, RD and Laura Schoenfeld
0:50 My husband has been experimenting with protein powders to help build muscle. He is of Asian origin and doesn't tolerate dairy well so has settled on egg protein powder as the best, which consists simply of egg white powder and citric acid. My biggest concern is that it gives him very loose stools and when he takes larger amounts he can sometimes end up going to the toilet several times in one day. Is this mainly due to the citric acid as a quick search on google shows that this effect also occurs with many types of protein powders? Will having loose stools all the time stop him from absorbing all the nutrients in foods and also the protein from the powder? Finally, how much protein is too much? 18:30 I have some GI stuff going on - h. pylori, a bit of yeast, dysbiosis (LPS in blood) but no antibodies to gut barrier proteins yet thankfully. Stool testing shows I can process animal protein okay. Anyway, aware of importance of chewing food - does it aid or hinder protein absorption if I blend cooked meats? Kind of lazy but it can take me an hour to eat a meal otherwise with all the chewing of meat. Worried that the blending is some how hampering protein absorption/weight gain.
Downloads
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Feb 24 - Mar 2: Breastfeeding and Eating Baked Goods on a Paleo Reset Diet
With Kelsey Marksteiner, RD and Laura Schoenfeld
0:36: I'm a newbie who is about to embark along with my husband on the Paleo diet. My question is before I start, can I follow the plan or is there a modified version for breastfeeding mothers? My baby girl is 9 months old and we are both very happy to continue breastfeeding as long as she wants to. 15:22: Is it ok to make/eat baked goods with allowed foods during reset (i.e. bread made with coconut oil, almond oil but skipping the honey)? My "gut" feeling is to stay away from it during reset, if for no other reason, than the psychological aspect of having "bread".
Downloads
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Feb 17 - 23: Autoimmune Diet & Lactose and Gluten Sensitivity
With Kelsey Marksteiner, RD and Laura Schoenfeld
1:21 - I've been doing the 30 day reset for a little while now. I followed the reset with the additions of insulin resistance and autoimmune issues for the first 30 days and was starting to feel much better. Last week I started to read Your Personal Paleo Code and I did the questionnaire to find out what extra foods to avoid, and according to that questionnaire I didn't meet the requirements for having autoimmune issues (although I know my inflamation markers are high). I am a little confused about what to do, so I started adding eggs, nightshades and nuts back into my diet. Unfortunately, the last week I've been feeling lousy. I have headaches again, seem to fatigue very easily and I've had some stomach pains as well. I even gained weight last week. What should I do? Should I go back to the reset with the additions for autoimmune? Or should I wait it out? Has anyone had a similar experience? 17:45 - When I was 27 years old (I am now 35), I stopped eating dairy for a couple of months. I simply did not feel like eating any dairy at the time, so I didn't. I found that after that I had developed lactose intolerance (ie: my body had stopped producing lactase). I am now very allergic to cow dairy and eliminating it from my diet has made me infinitely healthier. In your book, "your personal paleo code", you list several recent adaptations for eating a modern diet, including the continued production of lactase past early childhood and "Changes in the expression of certain genes (which can happen much faster than changes to the underlying genes themselves) may help some populations that rely on grains as staples to process them more effectively". My question is, since ceasing to eat dairy in adulthood caused me to lose my lactose tolerance, could ceasing to eat wheat during the 30 day reset cause me to lose my wheat tolerance? I now eat wheat pasta as part of my daily diet and do not present with any of the symptoms of gluten allergy/heavy gluten intolerance. I am worried about developing yet another food intolerance that was not previously there. Thanks for your time and help.
Downloads
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Feb 10 - 16: Sweet Potato Sensitivity and Gelatin
With Kelsey Marksteiner, RD and Laura Schoenfeld
0:36 I have tried a dinner with sweet potatoes twice now and both times my body has reacted fairly negatively (guts feeling irritated, having to go to the bathroom not long after eating, a warm feeling like you can get when you're sick). I was wondering if anyone else has had reactions like that or if anyone has any idea of what might be going on? (I am currently not eating a strict paleo diet yet, I'm still working on translating the various foods to my local language before I start with the 30 day reset, tho I don't know if that is relevant). 13:06 What are the benefits of gelatin and which type or brand should I use?
Downloads
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Feb 3 - 9: Tired and Hungry All the Time and Greens Powder
With Kelsey Marksteiner, RD and Laura Schoenfeld
0:32 - I am on day 8 of the 30 day reset program. No matter how much I eat, I am tired and hungry. Today I have had 1 banana, 1 large sweet potatoe, 1 avocado, 1 hard boiled egg, a few nuts. It is only 12:30 noon and I am tired and hungry! Is this normal? 10:47 - What do you think about talking a green superfood supplemental powder every day? If I’m trying to follow a clean Paleo eating type of diet do you feel it is necessary or good for a person to take a green superfood supplement? I really don't want to take any unnecessary supplements.
Downloads
- Feb 3 - 9: Tired and Hungry All the Time and Greens Powder (mp3)
Jan 27 - Feb 2: Not Losing Weight on Paleo and How Much Protein to Eat
With Kelsey Marksteiner, RD and Laura Schoenfeld
0:39 Not losing weight on Paleo 13:28 How much protein should I eat?
Downloads
- Jan 27 - Feb 2: Not Losing Weight on Paleo and How Much Protein to Eat (mp3)
Jan 20 - 26: Dairy and Seasonal Allergies, Paleo vs. Atkins
With Kelsey Marksteiner, RD and Laura Schoenfeld
Time Stamps: 0:45 Dairy and Seasonal Allergies 14:57 What's the difference between Paleo and Atkins?
Downloads
- Jan 20 - 27: Dairy and Seasonal Allergies, Paleo vs. Atkins (mp3)
Jan 13-19: Frequently Asked Questions for Beginners Pt. 2
With Kelsey Marksteiner, RD and Laura Schoenfeld
Time Stamps: 1:15 What can I eat for breakfast other than eggs? 11:55 What are the symptoms of food intolerance? 25: 52 What are the other factors to pay attention to other than diet?
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Additional Reading
Jan 6-12: Frequently Asked Questions for Beginners
With Kelsey Marksteiner, RD and Laura Schoenfeld
Time Stamps: 0:50 When should I do a very low vs. low vs. moderate vs. high carbohydrate diet? 13:32 When does the 30 Day Reset need to be adjusted? 28:53 What supplements should I be taking during the Reset?
Downloads
- Q&A: Jan 7-14, 2014 (mp3)
Additional Reading
Nov 24-30: Carbs during Pregnancy and Chronic Fatigue Syndrome
With Kelsey Marksteiner, RD and Laura Schoenfeld
Time Stamps: 1:00: I have problems with grains, and have been doing well on the GAPS diet. However, I'm also pregnant, and most recommendations for pregnant women include several servings of grains. Should I avoid or include grains during pregnancy? 23:39: I have chronic fatigue syndrome - what can I do to heal?
Downloads
- Q&A: Nov. 24-30, 2013 (mp3)
Additional Reading
Nov 10-16: Potatoes vs. Sweet Potatoes and the most "Paleo" Alcohol Choices
With Kelsey Marksteiner, RD and Laura Schoenfeld
Time Stamps: 0:48: What is the nutritional difference between white and sweet potatoes? 18:20: What are the most "paleo" alcohol choices?
Downloads
- Q&A: Nov. 10-16, 2013 (mp3)
Additional Reading
October 28-Nov 3: Dairy, Eliminating Nightshades, and Omega-3s from Flax
With Kelsey Marksteiner, RD and Laura Schoenfeld
Time Stamps:
0:50 Should I eat grassfed dairy or no dairy at all? 15:42 How will I know if I need to eliminate nighshades? 31:49 Why can't I take flax oil to get omega-3s?
Downloads
- Q&A: Oct 28-Nov 3 (mp3)
Additional Reading
October 14-20: Nutrition and Sleep, Nuts, and Acne
With Kelsey Marksteiner, RD and Laura Schoenfeld
Time Stamps: 0:51 Are there things I can do nutrition-wise that will help promote better sleep habits? 18:38 What are the healthiest nuts to eat? How should they be prepared? 34:00 Is there a specific protocol for acne?
Downloads
- Q&A: Oct 14-20 (mp3)
Additional Reading
September 30-Oct 6: Counting Calories, White Rice, and Reflux
With Kelsey Marksteiner, RD and Laura Schoenfeld
Time Stamps: 1:00 Do I need to count calories? 18:53 Is white rice acceptable? 37:45 What can I do about reflux?
Downloads
- Q&A: Sept 30-Oct 6 (mp3)
Additional Reading
September 16-22: Fruit Intake, Top 3 Tips for Health, and Healthiest Fats and Oil
With Kelsey Marksteiner, RD and Laura Schoenfeld
Time Stamps: 0:53 Should I limit my fruit intake? 9:54 What are the top 3 things I should do every day for my health? 31:47 What are the healthiest oils and fats?
Downloads
- Q&A: Sept 16-22 (mp3)
Additional Reading
September 4: How to Choose a Diet, Is Quinoa Paleo, and Are You Taking Too Many Supplements?
With Kelsey Marksteiner, RD and Laura Schoenfeld
Time Stamps: 0:52 With so many dietary lifestyles out there, how do I know which one is best for me and my family? 21:13 Is Quinoa an approved Paleo food? I've seen it in some books but not others. Why the discrepancy? 31:00 How do we know what supplements we really need to take and how to tell if you're taking too many supplements?
Downloads
- Q&A: Sept 4 (mp3)
August 21: Can Eggs from Grain-Fed Chicken Cause Sensitivities, How to Balance Carbohydrate Intake for Diabetes and Hypothyroidism, and the Importance of Hydration
With Kelsey Marksteiner, RD and Laura SchoenfeldDownloads
- Q&A: Aug 21 (mp3)
Additional Reading
August 7: "Good" and "Bad" foods, Kombucha, and Royal Jelly
With Kelsey Marksteiner, RD and Laura SchoenfeldDownloads
- Q&A: Aug 7 (mp3)
July 24: Chia Seeds, High Carbohydrate Diet, and Agave Syrup
With Kelsey Marksteiner, RD and Laura SchoenfeldDownloads
- Q&A: Jul 24 (mp3)
July 10: Legumes, Natto, Intermittent Fasting, and the Blood Type Diet
With Kelsey Marksteiner, RD and Laura Schoenfeld
Timestamps: 1:07 What's the deal with legumes? 9:15 Should you eat natto? 19:27 What does the research say about intermittent fasting? 40:08 Should you follow the blood type diet?
Downloads
- Q&A: Jul 10 (mp3)
Additional Reading
June 26: Green Smoothies, Acid-Alkaline, Hair Loss, and SIBO
With Kelsey Marksteiner, RD and Laura Schoenfeld
Timestamps: 0:48 Raw green smoothies 12:20 Hair loss on paleo diet 25:31 Acid-alkaline balance 40:01 Reset Phase of Personal Paleo Code for SIBO
Downloads
- Q&A: Jun 26 (mp3)
Additional Reading
June 12: Carb Ranges, No-Egg Breakfasts, and Gallbladder Issues
With Kelsey Marksteiner, RD and Laura SchoenfeldDownloads
- Q&A: Jun 12 (mp3)
Additional Reading
May 28: Superfoods
With Kelsey Marksteiner, RD and Laura SchoenfeldDownloads
- Q&A: May 28 (mp3)
Additional Reading
May 15: All About Leaky Gut
With Kelsey Marksteiner, RD and Laura Schoenfeld
Timestamps: 1:12 How does stress cause intestinal permeability? 15:02 Food Allergies, Intolerances, and Sensitivities 23:04 Can leaky gut be healed without expensive supplements? 56:55 Is cholesterol important for healing leaky gut?
Downloads
- Q&A: May 15 (mp3)
Additional Reading
- Podcast with Chris Kresser and Dr. Fasano
- Green Pastures Coconut Oil infused with Fermented Cod Liver Oil/Butter Oil
- FOS Powder
- Lipid rafts are disrupted in mildly inflamed intestinal microenvironments without overt disruption of the epithelial barrier
- Interferon γ Induces Translocation of Commensal Escherichia coli Across Gut Epithelial Cells via a Lipid Raft--Mediated Process
April 30: GAPS diet, Constipation, Fiber and Estrogen, and Sugar Alcohols and Gut Bacteria
With Kelsey Marksteiner, RD and Laura Schoenfeld
Timestamps: 0:50 Leg cramps on GAPS diet 9:13 Should we have daily bowel movements? What to do about chronic constipation 24:24 Fiber and estrogen 50:44 Sugar alcohols and gut bacteria
Downloads
- Q&A: Apr 30 (mp3)
Additional Reading
April 16: Meat Labels, Government and Paleo Diet Recommendations, White Potatoes, Supplements, and Exercise
With Kelsey Marksteiner, RD and Laura Schoenfeld
Timestamps: 1:10 Grassfed, pastured, organic meats - what to look for? 10:15 Differences between government dietary recommendations and our recommendations 25:35 Are white potatoes bad for you? 31:08 Are supplements necessary? 47:40 What types of exercises can people do other than Crossfit?
Downloads
- Q&A: Apr 16 (mp3)
Additional Reading
- Food Quality Guide - Balanced Bites
- ChooseMyPlate.gov
- Stephan Guyenet on Potatoes Part 1
- Stephan Guyenet on Potatoes Part 2
- Stephan Guyenet on Potatoes Part 3
- Are Supplements Necessary - Chris Kresser
- Sign-up for Chris Kresser's supplement guide eBook
- How Sitting Too Much Is Making Us Sick and Fat -- And What to Do About It
- Should Everyone Do Crossfit? - Ancestralize Me
April 2: Transitioning to a Paleo Diet, Oils 101, and Calorie Counting
With Kelsey Marksteiner, RD and Laura Schoenfeld
Timestamps: 1:13 What is some advice to transitioning to a Paleo diet? 16:30 Oils 101 27:06 Do you need to count calories on a paleo diet?
Downloads
- Q&A: Apr 2 (mp3)
Additional Reading
March 19: How to Get Enough Magnesium and Calcium, Is Coconut Oil Good or Bad, and How to Protect Your Gut from Antibiotics
With Kelsey Marksteiner, RD and Laura Schoenfeld
Timestamps: 1:07 Eggs: how many is too many? 5:07 Why supplement with magnesium? 10:23 Is coconut oil good or bad? 19:05 How to get enough calcium 27:35 What to do before and after antibiotics?
Downloads
- Q&A: Mar 19 (mp3)
