Real World Paleo

In Episode 100 of the Real World Wellness Podcast, Christine delves further into the science of how insulin resistance and insulin depletion develops and risk factors such as chronic trauma and stress. She also explains how the Glycemic Index/Load applies to carbohydrates and how the Insulin Index applies to all macronutrients. She describes recent research on the Chinese supplement berberine showing that it improves insulin sensitivity and has other benefits. Exercise should also be a component of any program to improve insulin sensitivity. Christine discusses the latest research on the impact of aerobic, endurance and resistance training on insulin sensitivity. Christine will take a break from podcasting this month to devote more time to writing including her blog posts. Please sign up for her newsletter at reversediabetescoach.com to receive the blog posts and other information including her reversediabeteskit. Please also contact her if you need help with insulin resistance, metabolic syndrome, predi

In episode 99 of the Real World Wellness podcast, Christine explains the critical role that insulin plays in lowering your glucose levels and how problems occur with insulin and lead to insulin resistance before you can detect prediabetes and type 2 diabetes.  Since insulin resistance is associated with metabolic syndrome, PCOS, cancer, diabetes, and many other diseases, you want to get your insulin levels tested.  Christine explains the risk factors for insulin resistance and what test to ask for.  She also talks about the insulin index for food and beverages and what healthy foods produce a high insulin response and should be avoided.  Resources: https://www.ncbi.nlm.nih.gov/pubmed/18936729 https://www.ncbi.nlm.nih.gov/pubmed/17259468 https://www.ncbi.nlm.nih.gov/pubmed/18096375?log$=activity Next Episode: Christine will talk more about strategies to increase insulin sensitivity ranging from supplements to exercise and delve into whether or not insulin shots are a good idea.  

In episode 98 of the Real World Wellness podcast, Christine talks about polycystic ovarian syndrome (PCOS) with naturopathic doctor Fiona McCulloch who has PCOS and specializes in treating women with PCOS.  She has a book out called 8 Steps to Reverse PCOS. We talk about signs and diagnostic criteria for PCOS, why most women with PCOS have insulin resistance and inflammation, and what tests are used.  We also talk about how women with PCOS may experience menopause later and differently from women without PCOS including higher levels of androgen, testosterone and leptin.  We discuss how a holistic program that includes nutrition can work to reverse symptoms especially insulin resistance and blood sugar dysregulation. Resources:  You can find Dr. McCulloch's book 8 Steps to Reverse Your PCOS and information about her White Lotus Integrative Medicine Clinic at www.drfionaND.com.  You can contact Christine at reversediabetescoach@gmail.com to learn more about her work

This is episode 97 of the Real World Wellness Podcast and the fifth installment of the series on "How to Have Healthy Hormones during Perimenopause." Christine chats with triathlete, fitness expert and wellness coach Debra Atkinson about how women can become and stay fit as we age.  Debra is the author of You Still Got It, Girl: The After 50 Fitness Formula for Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust.  Her forthcoming book, Hot, Not Bothered will be out in October. Learn how to get started if you're new to exercise and figure what will work for you long-term. You may be surprised to learn that the quantity of exercise is far less important than the quality, getting that workout in first thing in the morning is not a good idea, and that you need more not less protein as you age and become less active. You will also learn why you need a combination of  aerobic and anaerobic exercise, what movements to avoid if

This is the fourth installment of a series on how to have healthy hormones during perimenopause.  In episode 96, Christine chats with certified nutritionist and holistic health practitioner Ann Melin about herbal preparations that can effectively manage common symptoms of perimenopause, including night sweats, hot flashes, and vaginal dryness (the latter continues past menopause).  Ann describes herbal blends and compares the benefits of tincture herbal preparations to herbal teas and using herbs in food. Ann also explains the functional lab tests she uses with clients to determine the root cause of their hormonal imbalances which can be exacerbated by stress, GI infections and autoimmune conditions.  We also talk about the pros and cons of over-the-counter bio-identical hormone replacement and hormone replacement therapy. Resources: http://www.annmelin.com/ Mountain Rose Herbs Herb Pharm Gaia Herbs https://store.cabecahealth.com/products/julva-dr-annas-cream-for-delicate-feminine-parts Next

In Episode 95 of the Real World Wellness podcast, Christine has a conversation with nutritional therapist and bioenergetic practitioner Niki Gratix, about the impact of stress on the sex hormones during perimenopause.  This is the third episode in a series on how to have healthy hormones during perimenopause. Niki talks about the large number of women in a state of chronic stress often due  to adverse childhood experiences (ACEs),which resets their sympathetic nervous system.  The research shows that major life stresses including menopause will have a greater negative impact on women with ACEs than women without ACEs.  Moreover, unresolved trauma or stress can increase the risk in adults of emotional eating, perfectionist tendencies and addictions to sugar and alcohol, which interfere with their ability to implement healthy behaviors. The good news is that you can take steps to reduce sources of chronic stress which Niki and Christine discuss at the end of the program. Resources:  Pub

In Episode 94 of the Real World Wellness podcast, Christine explains what estrogen dominance is and how it shows up.  She also mentions similarities with other conditions including hypothyroidism, high insulin (metabolic syndrome) and stress imbalances. Treating estrogen dominance with more estrogen or antidepressants often causes more harm than good. Christine talks about natural treatments including a hormone-balancing diet, exercise, liver detoxification, and stress reduction. Resources: http://www.drnorthrup.com/estrogen-dominance-a-true-balancing-act/ The Wisdom of Menopause by Christiane Northrup, MD. http://www.hayhouse.com/the-wisdom-of-menopause-ebook Next Episode: Nutritional therapist and mind-body expert Niki Gratix will talk about the impact of stress on perimenopausal hormones and how to deal with the stress of perimenopause.

In Episode 93 of the Real World Wellness Podcast, Christine kicks of a multi-week series on perimenopause, the stage before  menopause, featuring experts on different aspects, including estrogen dominance, the impact of stress, and natural remedies including bio-identical hormone replacement. In this episode, Christine explains what perimenopause is and how it is different from menopause. She also describes hormonal, physiological, mental and emotional changes that typically occur during this stage. Fortunately, there are natural ways to manage symptoms including a healthy diet, exercise, sleep, herbs, and other forms of alternative medicine. Christine also points out that conventional medications have serious side-effects, which should be considered before starting them. Resources: http://www.reversediabetescoach.com/episode-13-a-naturopathic-doctor-talks-about-hormonal-health-and-reproductive-transitions/ https://www.womenshealth.gov/menopause/menopause-basics/index.html Next Episode: Kiran Ram, Cer

In Episode 92 of the Real World Wellness Podcast (part two of a series on Christine's journey with chronic conditions), she shares what she has learned recently about osteopenia and osteoporosis. Christine explains her recent DXA scan results and what the numbers mean, serious side-effects of conventional osteoporosis medications, important nutrients to include in your diet for optimal bone mass density and what to avoid. She also recommends specific supplement and food sources of calcium and vitamins K and D and exercises designed for people with osteoporosis. Next episode will kick off a month-long series on perimenopausal hormonal health. Resources: http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/the-effect-of-caffeine-on-vitamin-absorption.html http://www.reversediabetescoach.com/how-men-and-women-can-prevent-osteoporosis-naturally/ (interview with Lara Pizzorno, MA) https://www.nof.org/patients/fracturesfall-prevention/exercisesafe-movement/osteoporosis-exercise-for-strong-bones/ La

This is the first part in a two-part series on chronic conditions that Christine has and what she's learning and implementing. In Episode 91 of the Real World Wellness Podcast, Christine talks about chronic sinusitis, what causes it and and the important fact that less than 2 percent of sinus infections are bacterial. Christine explains eight natural remedies from nasal flushes to allergy-proofing your home and when you should see a doctor. Resources: http://www.everydayhealth.com/sinus-infection/guide/ https://www.niaid.nih.gov/diseases-conditions/allergic-diseases http://netipotguru.com/ Next Episode: Christine will talk about her journey with osteopenia/osteoporosis including her recent bone density tests and results, calcium supplements she's taking, and what movement and exercise she's doing. 

This is part 2 of a 2-part series on how to address thyroid problems naturally. In episode 90 of the Real World Wellness Podcast, Christine chats with nutritional therapy practitioner and thyroid specialist Stephanie Ewals about the factors that can play a role in hypothyroidism such as Hashimoto's Disease and hyperthyroidism such as Graves Disease.  Stephanie explains the signs, diagnosis, and management of each disease from a functional medicine perspective and answers listeners' questions.

This is the first part in a two part series on how to address thyroid problems naturally.  In episode 89 of the Real World Wellness podcast, Christine chats with nutritional therapy practitioner and thyroid specialist Stephanie Ewals about the importance of the thyroid gland and its many hormones, and symptoms of problems. We also delve into the role of a clean diet, supplements and synthetic versus natural hormone replacement. Stephanie also advises listeners on what thyroid tests to ask for and what to look for in a health practitioner. She  answers a listener's question at the end. Stay tuned for Part 2 of the series with Stephanie on Hashimoto's. Resources: Study on the impact of lipopolysaccharides on the hypothalamic-pituitary-thyroid (HPT) Axis Stop The Thyroid Madness by Janie Bowthorpe Stop The Thyroid Madness II by Janie Bowthorpe Why Do I Still Have Thyroid Symptoms by Dr. Datis Kharrazian The American Thyroid Association

This is Episode 88 of the Real World Wellness Podcast and part 2 of a 2-part series on the benefits of buying and eating high-quality dark chocolate.  Christine describes what "bean to bar" means and how that compares to bulk chocolate.  She runs through the fermentation, roasting, grinding, refining and tempering process used for "bean to bar" chocolate and how old-fashioned grinding compares to the newer violent process used by large chocolate factories.  She also gives you a primer on the meaning of the percentage of cacao or cocoa,"direct trade" versus "fair trade," USDA certified organic, and 100% organic, and how these certifications and practices benefit local cacao farmers. Resources:  https://www.tazachocolate.com/ https://madecasse.com/made-at-the-source/ http://www.scharffenberger.com http://www.cacaoprieto.com/ http://www4.ncsu.edu/~lkberlam/World_Forestry/   Next Episode:   Christine will talk about thyroid health including what to do when your thyroid is removed.&nb

In Episode 87 of the Real World Wellness podcast, Christine kicks off a two-part series on dark chocolate: Part 1 traces the history of chocolate several hundred years ago to the cacao plant grown in South America, which was used to make beverages by native American Indians and then the Spaniards. Christine talks about other areas of the world where cacao plants are grown and the harvesting and fermentation of the seeds which are the beans. Because cacao plants contain phytonutrients including flavanols, there are many health benefits of eating dark chocolate. Resources: http://www.reversediabetescoach.com/a-nutrition-researcher-shares-which-foods-and-drinks-have-more-antioxidants-and-their-health-benefits/ https://en.wikipedia.org/wiki/Theobroma_cacao http://www.scharffenberger.com/our-story/about-cacao/ Next Episode: In part two of the series, Christine will discuss the process of making artisanal chocolate, and what to look for when choosing a high-quality dark chocolate, including the importance of

In Episode 86, Christine chats with Dr. Debby Hamilton, a triple board-certified physician in pediatrics, integrative medicine and nutrition, about her book, Preventing Autism and ADHD: Controlling Risk Factors Before &After Pregnancy, which is the main focus of our conversation. We talked about risk factors for autism spectrum and ADHD (attention-deficit and/or hyperactivity disorder) including nutritional deficiencies, digestive and metabolic problems, food allergies and toxin exposure and overload. These risk factors contribute to inflammation, oxidative stress and mitochondrial dysfunction. Dr. Hamilton recommends that both partners prepare for pregnancy by identifying nutritional deficiencies and adopting an organic whole foods diet and reducing exposure to toxins in food and their home.  She shares specific recommendations for nutrients, exercise and sleep for pregnant moms and the Healthy Child Guide (see resources below). We also delve into nutritional, movement and sleep strategies for chil

One in 5 children is obese in the United States, according to the Centers for Disease Control and Prevention.  In episode 85, Christine talks about what the Body Mass Index is and contributing factors to the obesity epidemic, including the Standard American Diet, and lack of exercise and sleep. She also talks about the link between inflammation and obesity and what pro-inflammatory foods to eliminate. Christine mentions that teenagers need more calcium than adults and the importance of vitamins D and K2 found in whole fat dairy to absorb calcium and deposit calcium respectively into their bones. Another common nutritional deficiency is fiber and Christine talks about complex starchy tubers and low-glycemic fruit with fiber as well as other vegetables often lacking in children's diet. Christine also encourages obese children to engage in low-impact exercise and get at least 8 hours of sleep daily. Parents can also help children establish regular bedtimes and routines and digitally detox. Resources: 

In Episode 84, Christine chats with Dr. Joe Tatta, a doctor of physical therapy, board certified nutrition specialist and functional medicine practitioner about his new best-selling book Heal Your Pain Now: A Revolutionary Program to Reset Your Brain and Body for a Pain-Free Life.  Dr. Tatta specializes in treating persistent pain and lifestyle-related musculoskeletal, metabolic and autoimmune health issues.   Christine asks him why he wrote the book and why conventional medicine has failed many patients with chronic pain. We delve into how pain works in the body and the difference between acute pain often following an injury and chronic pain such as back pain and joint pain. We talk about how obesity contributes to joint pain and inflammation and how eliminating sugar, gluten and dairy reduces inflammation and weight.  We also talk about increasing fiber in your diet and the connection between estrogen and processing pain. Learn about gentle movement that is safe and pain-free to increase

In Episode 83 of the Real World Wellness Podcast, Christine chats with medical writer Lara Pizzorno, MDiv, MA, LMT about bone health based on her 2013 book Your Bones: How You Can Prevent Osteoporosis & Have Strong Bones for Life. We talk the bone formation process and reasons for bone loss including modern processed food that's deficient in key nutrients, a sedentary lifestyle, prescription medications, and genetic makeup. We also discuss vitamins and minerals that support bone health especially Vitamin K2, and how to obtain nutrients through whole foods and supplements.  Finally, Lara explains state-of-the-art bone density tests and genetic tests that provide a comprehensive picture of bone health and risk factors for bone loss. Resources: Lara's Book on Amazon:Your Bones: How You Can Prevent Osteoporosis & Have Strong Bones for Life. Lara's posts on AlgaeCal.com  Resources on Vitamin K2: https://chrismasterjohnphd.com/2016/12/09/the-ultimate-vitamin-k2-resource/ https://kresserinst

In Episode 82, Christine chats with Bastyr University founder and naturopathic physician Dr. Joseph Pizzorno about his latest book The Toxin Solution. Since the industrial revolution, we have allowed numerous chemicals to be introduced into our environment and food supply that can create toxin overload, especially in genetically predisposed people. Dr. Pizzorno's review of published research studies has led him to conclude that toxins contribute to many chronic diseases including type 2 diabetes. Learn about leading toxins, how your body processes and eliminates toxins, and practical ways described in his 8-week program on how to reduce your exposure to sources of toxins in your home, food and the environment. Resources: Dr. Pizzorno's Website: http://drpizzorno.com/ Buy The Toxin Solution on Amazon Environmental Working Group for guides to food foods high in pesticides (Dirty Dozen) and without them (Clean 15)  Next Episode: Christine will talk about bone health, bone tests, and how you can prevent ost

In Episode 81, Christine talks with Mennonite farmer Kinley Coulter, whom she buys dairy and meat from at her local farmer's market, about his family farm near Harrisburg, PA.  You learn about the process he went through to become Pennsylvania organic certified and Mennonite views of land ownership vs. stewardship. He contrasts his pasture-based system of farming and humane treatment of animals with the grain-based practices of concentrated agricultural feeding operations, which negatively impact the animals and the environment. Not surprisingly, Kinley favors more stringent regulations. We also talk about Coulter Farm's delicious grass-fed meat, free-range poultry and dairy products, including whole milk, fresh and aged cheeses, and Kefir (liquid yoghurt) made with 50 probiotic strains (available plain or made with berries (my favorite)). Resources: Visit www.CoulterFarm.net to check out delicious certified organic (USDA) 100% grass-fed meat and dairy, non-GMO fed chicken and pork and free-range poultry