Take control of your health by moving beyond the Paleo template and learning about cutting edge health strategies that really work. This podcast will give you tips and tricks from the mouths of experts and common folk alike who discovered exactly what it takes to THRIVE. Join Chas and Autumn Smith, loving and passionate husband and wife and founders of Paleovalley.com as they guide you on the journey to cultivate vibrant health and wellness.
EP270: Transforming Your Menstrual Cycle Into a Superpower with Dr. Stephanie Estima
58:05Many women today experience their menstrual cycle as a burden, rather than a superpower. (I know because that used to be me.) But the truth is, when we understand our cycle and the natural rhythm and hormonal shifts it creates, we can leverage those changes to accomplish some pretty amazing feats. For example, there is a GREAT time of the month to eat more protein and build muscle. There’s also an ideal time to be social and work for tips. And there is a surprisingly perfect time to reflect and reevaluate. When you don’t understand your cycle, these changes can seem overwhelming and unpredictable, but when you do, you can feel empowered and effective. So if you’re ready to turn your cycle into a superpower check out this week’s podcast with the brilliant and beautiful, Dr. Stephanie Estima. Her knowledge is truly transformative. Here are some of the fascinating tips we cover... Her favorite protein for gaining muscle mass 2 simple steps for building muscle Why insulin is important for women The best time to eat carbs for women The daily protein target for building muscle Her #1 Health hack (that takes 5 minutes) How Italy changed her period The easy lifestyle changes that lead to better periods and weight loss The phases of your cycle (and why they are important to understand!) The best time of the cycle for your baby-making and libido The best time of your cycle to be social and introspective How to turn PMS into a gift Why you feel so irritable before your period The best foods to eat in early menopause How to eat to balance estrogen with food The healthy nutrient to avoid as you age How, when, and how long to do keto for women A simple tool for beating premenstrual cravings When extra calories are necessary How long to fast during your cycle And so much more! This has been one of my favorite interviews to date so don’t miss this one! And do share with all of your friends, family, and loved ones who may benefit. Valuable Resources: The Betty Body Book by Dr. Stephanie Estima >>> Get Your Book + FREE Bonus Gifts HERE! Paleovalley Grass Fed Beef Sticks >>> Try the Perfect Low-Carb Snack 100% Risk-Free TODAY!
EP269: Lose Weight, Prevent Disease & Find Your Perfect Diet Using CGM with Carlee Hayes
48:23A recent Stanford study revealed that 80% of healthy people had blood sugar spikes. Why does this matter? Because blood sugar spikes are dangerous when they occur often enough or for long periods of time and can cause... Weight gain Cravings Energy dips Mood crashes ...and increased risk of conditions such as insulin resistance, cardiovascular disease, reproductive issues, and cancer. But the silver lining is there is now a way for EVERYONE to see exactly what is happening with their blood sugar in real-time using continuous glucose monitoring (CGM). Wearing a CGM allows you to identify the foods that are not working for you and find YOUR perfect diet. This is exactly what we talk about in today’s podcast with glucose expert and Lead Dietician at Nutrisense, Carlee Hayes. Here are some of the valuable insights we discuss... Signs you have a blood sugar issue What a blood sugar expert eats for breakfast How to break a fast The best time to eat carbs The best time to eat carbs around a workout My #1 hack for stable blood sugar The link between weight gain and blood sugar Why a “stable energy state’ is important for weight loss Optimal glucose ranges The link between food sensitivities and blood sugar Glucose spikes and insulin The 2 phases of insulin response (and why it matters!) The relationship between stress and your blood sugar Why most measures of blood sugar are inadequate Physical stressors that affect our blood sugar The 4 major lifestyle factors that affect blood sugar Whether alcohol and caffeine affect your blood sugar How to try a CGM for $30 off! And so much more... Understanding your unique blood sugar response is one of the most important things you can do to improve your health and prevent disease so don’t miss this one, friends! And do not forget to share this important information with anyone you know might benefit. Valuable Resources: NutriSense - Continuous Glucose Monitoring >>> Learn More About NutriSense + Claim Your Exclusive Discount HERE! Use Discount Code: PALEOVALLEY at Checkout for $30 Off Paleovalley Apple Cider Vinegar Complex >>> Click HERE to Support Healthy Blood Sugar Levels 100% Risk-Free TODAY!
EP268: Transforming Negative Thought Patterns for Hormonal Balance with Megan Blacksmith
55:55Many people today suffer from hormonal imbalance. And while dietary change, detox, and supplements can be extremely helpful, sometimes it’s not enough. In fact, repeated negative thoughts (and thought patterns) can release stress hormones that wreak havoc on hormonal balance no matter how many other positive changes you make. So if you’ve done all the right things and STILL suffer from hormonal issues, then today’s podcast with certified holistic health coach, FDN practitioner, and hormone expert, Megan Blacksmith of Zesty Ginger is for you! Here are some of the topics we cover: The food sensitivity that can cause only neurological symptoms The link between your thoughts and food sensitivities How to access your intuition One simple step for building confidence How thoughts affect neurotransmitters and hormones A 4-step process for transforming your beliefs and thought patterns The different emotional states of your cycle (and why it’s helpful to know them!) The best time of your month to slow down, be productive, and revaluate How to separate your identity from your illness 2 health-supportive elixirs to start your day And so much more! Share this podcast with everyone you think it may benefit! Valuable Resources: Free Gift: Wild Feminine Guide>>> Click HERE to Get your FREE Wild Feminine Guide for Healthy Hormones NOW! Reduce Cortisol & Support Hormonal Health with Essential C Complex >>> Click HERE to try the most potent whole-food vitamin C 100% Risk-Free TODAY!
EP267: Happy Hormones & Getting Pregnant Naturally with Marc Sklar
44:35According to the CDC, approximately 9% of men and 10% of women between the ages of 15-44 struggle with infertility. I was one of those people. There is nothing more frustrating than wanting to start a family and finding out it is going to be a long road. Fortunately, you do not have to struggle like I did and there is a lot you can do to improve the quality of your egg and sperm and increase your chances of conceiving naturally! So if you or someone you love is trying to conceive, tune in for this week’s podcast with Harvard-trained fertility expert Dr. Marc Sklar as we chat all about simple, natural baby-making strategies! Here are the fascinating topics we cover... Is fasting good for reproductive health? The time when fasting may not be helpful Why infertility rates are rising The best foods for fertility Foods that interfere with fertility The best first step for improving fertility with food His fertility smoothie recipe Does royal jelly work for fertility? The 3 big dietary mistakes he sees women making that interfere with fertility The simple exercise he uses to help people improve and customize their diet His 6 favorite supplements for everyone trying to get pregnant The little-known fertility superfood A simple way to consume more veggies The best tests to get for fertility Why your doctor is not ordering all of the necessary tests When to ask for help Why low egg quality does not mean no pregnancy And much more! This is the podcast I wish I had heard when I was trying to get pregnant and I sincerely hope it’s helpful! Please share with anyone you think may benefit. Valuable Resources: Marc Sklar - The Fertility Expert >>> Learn about The Hope Program and how you can work with natural fertility experts to create a personalized fertility plan HERE! Paleovalley Organic Supergreens >>> Click HERE to Try Supergreens 100% Risk-Free + Get up to 20% Off TODAY!
EP266: Weight Loss, Hormone Balance & Overcoming Stress Addiction with Dr. Mariza Snyder
48:52One of the biggest lies women have ever been told is that weight gain and hormonal havoc is inevitable as you age. The truth is: you can stay healthy, energized and balanced regardless of your life stage. So if you are doing all of the same things you’ve always done and yet you are… Gaining weight Suffering from low energy Experiencing mood issues Losing muscle Or just not getting the results you used to, check out this week’s incredible podcast with women’s hormone expert and #1 National Bestselling author, Dr. Mariza Snyder about what it takes to age gracefully. Here are some of my favorite takeaways... The one food to avoid after 40 Why women gain weight even when they don’t consume sugar in perimenopause Her favorite weight loss strategy for women over 35 How to reset circadian rhythm for healthier hormones The common habit that leads to hormonal havoc The safe window for bioidentical hormone replacement therapy The risks and benefits of hormone therapy Why stress is not a "slight edge" Signs you have low cortisol What she had to do to break her addiction to stress How to take yourself out of the stress response 3 ways to stop feeling stressed Her favorite essential oils for a mood, focus, energy and craving reduction Her “liquid Ambien” for restful sleep How to quiet mental chatter at bedtime Her favorite essential oils And so much more! I sincerely hope you love this podcast as much as I do! Don’t forget to share this podcast with anyone you think it might help and tag your friends in the comments. Valuable Resources: Dr. Mariza Snyder >>> Learn more about the Menopause Solution + Get your FREE Toolkit HERE! Paleovalley Beef Sticks >>> Click HERE to Try Grass Fed Beef Sticks RISK-FREE + Get up to 24% Off TODAY!
EP265: The Benefits of Melatonin for Immune Health, Sleep & Colic with Dr. Mona Fahoum
34:39We’ve all heard the benefits of melatonin for sleep, but it may surprise you to know that melatonin can also support… Brain health Mitochondrial function Circadian rhythm Inflammation reduction And maybe even immune health. Its impressive antioxidant potential is thought to be the reason for its many benefits, but what most people don’t know is that there are certain types of melatonin that research has shown are far more potent (in their ability to reduce oxidative stress) than others. There are also certain supplements (hello Essential C Complex) that have been found to make melatonin even more effective in terms of its antioxidant potential. So if you want to learn more about the best way to use melatonin to improve your health please tune into this week’s podcast with hormone expert and Director of Clinical Services at the Bastyr Center for Natural Health, Dr. Mona Fahoum! (We are also offering a fun giveaway and discount you can learn more about at 30 minutes in!) Here are some of the fascinating tidbits we dive into: The many benefits of melatonin The link between colic and melatonin Can melatonin help fight COVID-19? Signs you have low levels of melatonin How to use melatonin to optimize your circadian rhythm Why you might feel sleepy after taking melatonin (and how to fix it!) Lifestyle choices that disrupt melatonin production How most melatonin supplements are made Foods that contain melatonin (and how much you’d need to consume!) The best dose of melatonin for jet lag and sleep deprivation Why you may want to take vitamin C and melatonin together Can you take melatonin instead of sleep meds? And so much more! I sincerely hope you find this podcast helpful! Please share it with anyone you think it might benefit and don’t forget to answer the question at 30 minutes in the comments below for a chance to win. Valuable Resources: Herbatonin - Plant-Based Melatonin >>> Click HERE to Learn more + Get 15% with code: PALEOVALLEY15 Paleovalley Essential C Complex >>> Try the most potent whole-food vitamin C 100% Risk-Free today + Save up to 21% HERE! Bio: Dr. Fahoum is a naturopathic physician and owner of Meridian Medicine in Seattle which focuses on preventive primary care, women's health, hormones and digestive concerns. She is also the Director of Clinical Services at the Bastyr Center for Natural Health, has been an adjunct faculty at her alma mater Bastyr University and is on the Medical Team for Symphony Natural Health. Dr. Fahoum is Past-President of the Washington Association of Naturopathic Physicians (WANP) and is a member of the American Association of Naturopathic Physicians (AANP). She regularly lectures at continuing education seminars, appears on podcasts and interviews and is involved in women’s health groups focusing on hormone health.
EP264: How to Nourish Your Body During and Post Pregnancy with Stephanie Greunke
47:01A 2019 study revealed many pregnant women today do not meet the recommended intakes for nutrients like: Magnesium Vitamin D Vitamin E Iron Vitamin A Which is scary given that inadequate nutrition can negatively impact baby’s development, mom’s health AND how mom feels (physically & emotionally) in her postpartum period. This is exactly why I invited one of my favorite experts in the wellness world, the Whole30’s dietician, Stephanie Greunke, on the show to teach us all how to not only survive pregnancy and the postpartum period - but to THRIVE through it. Here are some of the topics we dive into... The most important nutrients for pregnancy Medications that can deplete moms How to prevent morning sickness (and why it happens!) The link between nutrient deficiency, pregnancy, and mental health issues Common nutrient deficiencies in paleo dieters Her 3 favorite nutrient tests Important foods for the first trimester Foods to focus on for the second trimester How many carbs do you really need for a healthy pregnancy? The most important food for the third trimester 2 strategies for a healthy, happy postpartum period The 3 key ingredients for a simple, healthy meal How to lose the baby weight gracefully How much weight to lose per week for sustainable weight loss Her 6 favorite supplements to replete nutrient stores The best forms of magnesium for digestion, brain health, and relaxation The one food you’ll want to focus on before pregnancy My favorite new-momma beauty product And so much more! If you are a momma, momma-to-be, or know someone who is - please share this podcast so we can all experience healthy, happy pregnancies and nourished babies! Valuable Resources: Join Steph’s Postpartum Nutrition Program and Community HERE! Reset your postpartum experience with this step-by-step protocol. Support Hormonal Health with Essential C Complex HERE! Try the most potent whole-food vitamin C 100% Risk-Free today.
EP263: Is Mold Damaging Your Health? (and What to Do About It!) with Ryan Monahan
57:55It’s not talked about nearly enough, but chronic symptoms such as nasal congestion, postnasal drip, eye swelling, runny nose, headache, and facial pain can be indicators of mold illness. In fact, according to the Mayo Clinic, 96% of sinusitis is due to mold and fungal overgrowth. Which is why in this week’s podcast with my friend, mold expert (and fellow FDN practitioner), Ryan Monahan, we talk all about the many, underappreciated ways mold can negatively impact your health. Most importantly, we talk about how to identify, diagnose and treat mold illness. Here are some of the other fascinating topics we cover…. The #1 food contaminated with mold Common symptoms that may indicate you are suffering from mold illness The real reason you get coffee jitters The healthy foods that can make mold issues worse Why and how mold is so damaging The common conditions linked to mold issues What mycotoxins are - and why they matter The best test for determining if there is mold in your home. The biomarkers that clue you in to the fact that you may have mold issues The best supplements for mold detoxification The MOST important thing to do if you have mold issues The $15 at-home online test you can take to identify a potential mold issue And so much more! According to Ryan, 24% of the population has a genetic predisposition that makes them more susceptible to mold illness. So tune in now and don’t forget to share this with anyone you think it might help. Valuable Resources: Paleovalley Turmeric Complex >>> Click HERE to Discover the detox-supporting benefits of Turmeric Complex + SAVE up to 20% The Mindful Nutrivore >>> Click HERE to Learn more about Ryan Monahan, FDN-P
EP262: How to Fast for Weight Loss, Detox, Hormonal Health & Anti-Aging with Dr. Mindy Pelz
49:06We’ve all heard about the impressive benefits of intermittent fasting, but did you know the benefits of fasting (detox, fat burning, anti-aging, immune support) kick in at different times? A “gut health” fast, for example, should be a little longer than one for fat burning or detox. And if you’re a woman, there are certain times in your menstrual cycle where you may want to stop or limit fasting. In other words - in order to experience the many benefits of fasting - you need a sound strategy. Which is why in this week’s podcast with fasting expert Dr. Mindy Pelz, we talk all about how to create a fasting rhythm that supports your unique health goals. Dr. Mindy is brilliant, energetic and her science-backed approach will inform and inspire you, I promise Here are some of the topics we delve into…. The researched-backed benefits of fasting Why fasted exercise can be beneficial Why fasting helps you feel calm The 3 different reasons you should fast The anti-aging hormone released when you fast for 13 hours How to fast to lower inflammation, detox, anti-aging, gut issues, and weight loss resistance The benefits of a dry fast (and when you should and should not use it!) Why fasting improves your mood Why women should fast differently Her fasting strategy for better immune response Non-fasting strategies for boosting autophagy (detox) The simplest way to start fasting How long to fast to kill cancer cells Which day of your cycle you should stop fasting How to deal with hunger during a fast The most important thing to do before a fast The 4 emotions that kill autophagy How long to fast to reduce your risk of cancer The 2 awesome benefits of a cold shower The 2 supplements you should use when fasting And so much more! Friends, this has been one of my favorite interviews to date and so I hope you love it as much as I did. Please share far and wide if you do! Valuable Resources: Dr. Mindy Pelz Fasting Cheat Sheet >>> Click HERE for Your FREE Fasting Cheat Sheet NOW! Paleovalley Apple Cider Vinegar Complex >>> Click HERE to Get up to 20% Off TODAY!
EP261: How to Use Essential Oils to Improve Brain Function & Reduce Stress with Jodi Cohen
41:53Today we are all looking for simple ways to reduce stress and support overall wellness. And while we often talk about food, in this week’s podcast with Jodi Cohen (best-selling author and founder of Vibrant Blue Oils), we take a deep dive into how essential oils can be used to support brain chemistry and overall health. We also talk about how to shift out of STRESS mode and into relaxation mode instantly. This little-known superpower is one most of us could use now more than ever! Here are some of the other gems you’ll learn... How to know which essential oils are best for you The 5 things to balance for optimal health The best oil for reducing stress What the vagus nerve is and why it matters How to easily access the vagus nerve How to shift into rest-digest-regenerate mode instantly How to eat to absorb more nutrients when you eat How to hack a panic attack The best oils for reducing anxiety and depression How to improve flow in the body (and why it matters) How to nose breathe to calm down Why essential oils are so powerful for creating calm The best oils for focus The best oils for immune function How to use oils to easily stimulate the immune system for kids The best oil for beating sugar and junk cravings I hope you love this episode as much as I did! Valuable Resources: Vibrant Blue Oils >>> Shop pure, organic and wildcrafted essential oil blends HERE! Essential Oils to Boost the Brain and Heal the Body Book >>> Click HERE to Get your FREE Bonus Chapter NOW! Paleovalley Essential C Complex >>> Boost your immune system and mood with whole food vitamin C + Save up to 21% TODAY!