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339: Healing Trauma, Releasing Shame, Finding Joy & Becoming a Super Attractor With Gabrielle Bernstein

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339: Healing Trauma, Releasing Shame, Finding Joy & Becoming a Super Attractor With Gabrielle Bernstein

Child: Welcome to my Mommy’s podcast.

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Katie: Hello, and welcome to the Wellness Mama podcast. I’m Katie, from wellnessmama.com, and now, wellnesse.com, that’s wellness with an ‘e’ on the end, which is our new line of personal care products, like hair care, toothpaste, and hand sanitizer, that are not just safe and natural, but work better than their chemical counterparts.

This episode, I’m really excited to share with you today, because it’s all about healing trauma, releasing shame, finding joy, and becoming a super attractor. I’m here with Gabrielle Bernstein, who is the number one New York Times best-selling author of books like “The Universe has Your Back,” and “Super Attractor,” her newest book, which launched last year. She’s been featured on everything from Oprah’s SuperSoul Sunday to almost every TV show, the Dr. Oz show, all kinds of networks, and she co-hosted the Guinness world record largest guided meditation, along with Deepak Chopra.

The reason I wanted to have her on is that she also has trauma in her past, and has recovered and then let her recovery become a path to helping other people. And since trauma recovery has been a big part of my story these last couple of years, I’ve gotten many, many questions about it, and I don’t consider myself qualified as an expert in mental health or trauma recovery, but I’m trying to connect you guys with more people who are a good resource for that, and I think Gabby has a lot of great resources, and I’m very excited to share her, and share those resources with you today. Gabby, welcome. Thank you so much for being here.

Gabby: I’m so happy to be with you.

Katie: It is such an honor to finally get to chat with you. I’ve read several of your books and I’ve known of your work for a really long time. And the last two years for me have been a journey through healing from trauma and kind of recovery that led to like a dramatic 80 pound weight loss and just completely changed my life. And since I’ve shared my story, so many people have come with questions of how did you work through this and where do you start? And I have similar trauma or a similar story. Where do I even begin? And I think you’re just such an amazing voice for this, that I knew I had to have you on to talk. And if you don’t mind, I would love to hear a little bit of your story as we start because you also have a really incredible story of recovery and healing.

Gabby: Well, first of all, I want to honor you because anyone who is brave enough to face trauma is a warrior. Truly. It’s, uh, it’s something that I think often people are too terrified to face, which is why so many people become addicted or why they become, it’s all the reasons why we run. So when we do become brave enough to even listen to a podcast with this topic, that’s a big deal. So whoever’s listening right now, God bless you and to you, I just want to really bow to you for your bravery because I’ve been through it myself and I really am going to say that’s what I’m most proud of about myself today is my bravery and my willingness to go to the places that scare me so that I could come out the other side so we can start there.

I’ve been a spiritual teacher for 15 years, but prior to that I was quite the opposite. In my early twenties, I was running a nightlife PR company. And I was running, running, running, running from something I was unaware of. I didn’t know what I was running from, but I was severely anxious all the time. I had a severe codependency addiction, constantly in and out of relationships that didn’t serve me. And I ultimately became quite addicted to cocaine and alcohol, but primarily to cocaine, which if anyone, unfortunately, had the unfortunate experience of being addicted to cocaine, you know, it’s a very, very dark drug, but at the same time, it’s a drug that takes you down. So I was quite blessed by the age of 25 to be really on my knees ready to change because it was life or death for me.

And there was a voice within me in the deepest throes of my addiction that knew I was running from something but didn’t know what it was. There was a voice within me that wanted more. I had stacks of self-help books next to my bed. I would constantly read through them and journal and seek. I was seeking, seeking, seeking, all the while using. But by the grace of God, at age 25, I made the decision to get clean and sober and I made that commitment, not just to myself, but ultimately to the world in a big way. My decision to get sober was the catalyst for my own personal growth, but also my spiritual awakening, which then led me to become a self-proclaimed spirit junkie, the author of now eight spiritual self-help books and most importantly, a shame-shifter.

Somebody who really made the commitment to, to live with vulnerability and authenticity so that I could take away the shame of addiction and trauma and be a voice for recovery. My recovery began with my sobriety, but it continued far beyond that. My sober recovery was one step, but then I kept running. I was running for many, many years through workaholism and finally I really hit another bottom with that to only crack into a memory of childhood trauma. So, in 2016, I had a dream of being sexually abused as a child and then being an adult confronting it. When I woke up, I thought to myself, hell no, I am not going to touch that. I am not ever speaking of that. I’m not going anywhere with that. Then I was in a therapy session days later to be prompted to remember it fully. Not completely, but to accept the remembrance of that moment. When we’re children and we have these types of traumas, we can dissociate from them, which was the case for me. But as soon as I accepted my experience as a child, I realized that’s why I use drugs and alcohol. That’s why I’ve been a workaholic. That’s why I have anxiety attacks. That’s why I have chronic pain. That’s why, that’s why, that’s why, and that conversation, that’s why I went on you know, I could go on for hours of all the “that’s why’s.” TMJ, sleep issues, everything. So since 2016 I’ve been on an extremely devoted journey of healing from that traumatic remembrance and from the traumas of my history. Uh, and most recently I’m still in trauma recovery. I’m 16 months postpartum and when I had my child, about four months after I gave birth, I was blessed with postpartum depression.

I say blessed because it deepened my personal growth journey once again. Whenever we hit these bottoms, we’re led to more. So the trauma healing has become even more grounded. And even more freedom has come from having been to the darkest moment of my life, which was the postpartum depression. So that’s a very sort of, a quick way of saying this has been a long journey of recovery, but I want to really acknowledge that throughout this journey of recovery, I have accepted fully and completely, but every single experience I’ve had has been exactly as it’s needed to be so that I could become the woman that I am today. And so that I could face those places within me that scared me. So that I could live to tell what freedom really looks like and help guide people spiritually and through psychological practices and methods that I have garnered over the years to really help others become free and to know what mental illness is and to know what trauma feels like and looks like. And to know what addiction is from a very vulnerable and authentic place is what has allowed me to, in many cases, help people save their own lives. So I’m grateful for all of it.

Katie: I love that. And I’m so, I love that you brought up the term “shame” and that term “shame-shifter,” which is so perfect because I think for women especially, they certainly… Way too many women have been through some form of trauma and we hear the awful statistics about that. But then there’s all these other layers that come after it. I feel like the shame and the shame attached to things like mental illness or postpartum depression or miscarriage or like there’s all these aspects of like a female existence, there’s just so much shame attached to. And I know like that was kind of a long process for me unraveling and trying to take all those layers of shame and guilt and all of the emotions that came with that often. And even realizing like, you, I’m very driven and I’ve felt like that’s been an advantage to me in life. And so I worried if I work through this, am I going to lose my edge? Am I going to stop being driven? Am I going to stop being as productive? And it’s just, there’s so many layers, so I’d love to go a little deeper on, for women especially, but anyone listening, how can we start shifting from that shame to stepping more into vulnerability and into the lessons of that and like to you, now having gratitude for that?

Gabby: Oh yeah. Well, first of all, I just wanted to speak to you directly in terms of, you know, am I going to lose my edge? You know, I think that drive that traumatized people have is actually, you’re driven by fear. So yes, sometimes traumatized people can become immobilized and do nothing. And then folks like you and I can fight, flight, freeze. We were in flight, right? And in that flight state, you can sometimes be very overly productive because it’s another form of running. So I just wanted to acknowledge that and as you’re still in your recovery and you’re in this, this beautiful journey that, sorry, I don’t mean to be like coaching you right now, but I just, I just heard that and I wanted to respond to it ,that you won’t lose your edge, that you will lose the edges and it will become a much more fluid way of creating and you’ll be able to do less and attract more. So I just want to really be a voice of hope for you and I imagine that you’re already on that path. As it relates to shame, so many people don’t even recognize their shame, not speaking for myself. I was a year into my recovery, my trauma recovery. It was a year since I had remembered this trauma and we did a workshop that I was leading and there was another teacher co-leading it with me and I sat in on her program and in her program she did a whole bit on shame. And I sat there in that room for the first time, after having, at that point, probably a decade of personal and spiritual growth, and a decade of teaching and writing behind me.

And in that moment was when I really looked at myself and said, Holy shit, this is all about shame. I am carrying the shame of the abuser. I’m carrying the shame of being abused. I’m carrying the shame of being an addict. I’m carrying the shame of not feeling good enough and carrying the shame of being unworthy. I’m carrying the shame of all the wreckage from my past I’m carrying…but mostly I’m carrying the shame of being a child who was neglected and felt unlovable. Because when we have moments in our childhood that dissociate us from, that separate us from the God within us, from the love within us, the story that’s built up around us is that I am unlovable and I am unworthy. And being in that place of feeling unlovable is a very shameful place for a child to be. So the person, the child, will do anything they can to avoid that feeling. And that becomes a lifetime of avoiding that feeling. That was the experience I had. So having a recognition of my shame, which came a decade into my career was a really big turning point for me.

Katie: Yeah, I think that’s really profound and it seems like many people, I mean, I would guess the vast majority make it to adulthood with some version of that kind of filter in their head of “I’m not lovable or I’m not worthy.” Or for me it was, I’m not good enough. And I was always a striving to be, to prove myself good enough and I don’t know if it was the same for you, but like you mentioned gratitude. I had to realize kind of now at this point in my journey looking back, I could be grateful for the lessons and the things that I had learned as a result of the trauma and still not have to hold onto the shame and not have to hold onto the pain. But there was like a fear in releasing that at the beginning because I felt like those things kept me safe for a long time and I had to acknowledge like these mental filters I had kept me safe. They protected me for a long time. Or even the physical weight kind of was a shield that I used to protect myself for a long time and now I can let it go, but that doesn’t mean I have to lose the lesson. And in fact, like you said, I loved that, that was a perfect line. You don’t lose your edge, but you soften your edges. That’s such a perfect reframe of that. And, and you’re right, I think it’s like we also are a constant journey of that. I thought I had dealt with pretty much all of it and I was feeling in this great place. And then with the lockdowns and quarantine, the first week I was like viscerally angry and I didn’t want to eat anything and I was working out nonstop and I just like felt like I wanted to get in a fight and I couldn’t figure out what it was at first.

And eventually talking through it with a therapist, I realized because of my trauma I had resolved, I would never feel helpless again. So I had put all these systems in place so that I never felt helpless. I could always be in control. And then this big thing happened that I had no control over and that helplessness came raring back. And so I had to face it once again. But in a sense it was also a beautiful opportunity because I was able to acknowledge that and work through it and kind of face an aspect that I thought I had already dealt with. And it’s, I love your perspective and you’ve mentioned that it’s in many of your books about finding the gratitude and finding the lessons and being grateful in all of that. I think you just, you frame it so beautifully.

Gabby: Well first, Katie, I want to just to acknowledge that you are not alone in that, that first week of coronavirus re-traumatization. So first of all, I mean, I was right there with you. Rage was my number one emotion. But the world right now is in a pre-traumatized state and particularly people who are folks who do have deeper traumatic wounds are very kicked up, very activated. And for anyone out there who doesn’t have the right resources or the right therapeutic guidance or even psychiatric guidance, if that’s what’s necessary, you may feel as though you’re so activated at this time because the deep root desire of a traumatized person is to feel in control. That’s my belief because we’ve been experienced an experience that has been so out of our control that we will do whatever we can to stay in control in order to feel safe and that was what you were saying about I will never be helpless again. That’s another form of saying I will never be out of control again. So when a pandemic hits and our control is taken from us, we can no longer safely walk to the grocery store and walk in with our child or we can no longer send our kids to school or whatever the ways that we’ve created a life that felt seemingly safe are taken from us. The traumatic events from our history are going to be extremely activated. And that’s for anyone, whether you have severe trauma or not, that we are all going through a pre-traumatized state and I say pre-traumatized because we can work through it now so that we don’t come out with PTSD. Or honestly I’m going to be a, I’m going to be writing books for a very long time and there will be guidance for us when we do come out of this and there will be a lot of PTSD and there’ll be support then.

So I just want to just also acknowledge anyone that’s listening right now is in some way open to personal growth at this time. So it’s taking this experience that we’re going through right now where we are absolutely activated, absolutely re-traumatized and retriggered feeling completely out of control, which is the biggest fear of a person who has any kind of history of trauma. And even those of you who don’t remember or don’t recognize it, the feeling of out of control is very, very severe. And that’s when we can really begin to rely on a spiritual foundation. That’s when we can rely on a prayer practice, a meditation practice, and even therapeutic practices for grounding ourselves in regulating our own nervous system. Because when we are in a triggered state, our cortisol levels are shot through the roof, which then creates inflammation in our body, which makes our gastrointestinal tract really malfunction, which makes our physical pain get exacerbated, which makes our relationships out of whack and ultimately puts us into a vibrational stance that’s very frantic.

And in that place we can’t attract the, the opportunities, the abundance, the connections, the support that we need right now. So this is a time right now for learning how to self-regulate. Frankly, it’s always been a time for learning how to self-regulate, but now more than ever, and so we can talk about that a bit. I’m happy to give some tools on this podcast as well. But I will answer your question or speak to the concept of gratitude because what we can be most grateful for right now in the midst of this pandemic is, that we can be grateful for being given the opportunity to choose a different path. Right now we can go through this numb and dissociate or we can wake up. We can wake up to a path of personal growth, a path of spiritual development, a path of a different way of perceiving the world, a way of seeing the world through the lens of love, seeing more oneness seen through the lens of compassion, feeling more connected, feeling awakened to a spiritual relationship. That’s an opportunity that I’m grateful for.

Katie: I love that. And I would love to go into the idea of how to self-regulate a little bit more because that’s been very top of mind for me. And I also find myself saying that to my kids quite a bit right now cause I think even older kids are having some of these similar experiences in trying to navigate this sort of out of control feeling and all the uncertainty. And I love the quote from Viktor Frankel that says “between stimulus and response, there’s a space. And in that space is our power to choose our response. And in our response lies our growth and our freedoms.” And I think you’re right, like we are in, if we look at it this way, we’re in a very unique opportunity of growth right now and almost like, I heard someone refer to it as a cocoon of sorts.

Like we are in this tough time, but we have the option to transform through it and to emerge better on the other side. So I’d love to hear the tips you have for how do you self-regulate, especially for all the other parents listening who maybe are overwhelmed right now and have kids at home and are navigating a new reality.

Gabby: These are tools that I want every mom or dad or person, human being listening to master. And as you master these methods, you then can give them to your children because they’re tools that you could give to a child that would change the course of their life. It’s ultimately a resilient child. As a child who knows how to self-regulate. And these are tools that most of us were never gifted as children, ever, ever, ever, ever, ever, ever. So I’ll get into the kid part first, but let’s first put our own oxygen mask on and take care of ourselves as the parents or as the adults. So one really beautiful empowering method that I use all throughout the day is a hold. It’s a heart hold where you place your left hand on your heart and your right hand on your belly. And on the inhale you extend your diaphragm. You let your diaphragm really just move out and extend, on the exhale you relax your diaphragm, you inhale out and you can close your eyes while we do this. And exhale and release.

Inhale out, exhale and release, inhale out and exhale and release. And on the inhale and the exhale, you can now begin to say to yourself, and I’ll say first, but you can say to yourself, silently, I am safe. I am safe, I am safe, I am safe, I am safe, I am safe. Just take a deep breath in and hold that feeling of safety and on the exhale, just let it go. That simple practice practiced in about a minute can regulate your energy. What it’s doing is the breath is actually sending oxygen to your brain, stimulating your vagus nerve, which is going to regulate… It’s the nerve that regulates your entire nervous system, relaxes your gastrointestinal system. It will just get you back to a state of peace and then keep going. If it feels good, go for more. You can do it in the moment.

You can do it in the bath. You can do it when you wake up in the morning and you’re lying in bed. You can do it when you wake up in the middle of the night and you need to fall back asleep. Just hold and say, I am safe. If I am safe, doesn’t resonate with you. You can say, I am taken care of, I am supported, I am loved. Whatever affirmation makes you feel comfortable. It makes you feel grounded. And again, I’d love to share this, you know, for people to share this with their children. The most important thing that we can be doing right now for self-regulation also is really releasing our rage because I think that that pent up rage is what causes so much of the reactivity in our life. And this is really taking from the work of Dr. John Sarno who wrote books like Healing Back Pain and The Mindbody Prescription and his whole belief system is that chronic pain is the direct result of impermissible rage.

So right now we are, are definitely being activated and in that activation, this rage that’s just been brewing within us for decades is busting out. So one thing you can do is just go for a walk and scream it out. You can really literally just scream it out into the woods if it’s possible, a method that I’ve been practicing that my friend Nicole Sachs had taught me what she called a journal speak. I call it rage on the page. I raged for 20 minutes in my journal. This is a method she gave me over about a month ago. And I was like, this has changed my life. Twenty minutes of raging on the page in the journal and then 20 minutes of meditation. And what I added to that was actually binaural music or bilateral music from Spotify where I just listened to this bilateral music, which stimulates both sides of the brain and really calms that lower part of the brain so that you can then be in more of your resource brain and balance out your emotions. So that’s 20 minutes of writing all the rage on the page while you’re listening to this bilateral music. And it’s stimulating both sides of the brain, which is when the music comes in one ear and then comes in the other and then really meditating to that music for about another 20 minutes. Now, if you don’t have 40 minutes, my child’s sleeping for three hours in middle of the day, you have six children. So you do not have 40 minutes, do it for 10 minutes, whatever you can do.

Katie: I love that and I think people maybe often underestimate how just saying those same things to ourselves can have such a dramatic impact. And I definitely discounted that for a really long time before I actually tried it myself. When you talk about rage, that really resonates because after my trauma in high school, I shut down my emotions, I remember consciously doing it. Like I will not feel again, so I will not be hurt again. And I didn’t raise my voice. I didn’t experience anger that I knew of for 16 years until I actually did that. I kind of went through this almost like rage therapy and when that finally like broke back open and I was able to feel it was like this, you know, decades of emotion came flooding out. I did a similar thing with tapping and the person I was working with, she had me say, you know, even though I am experiencing whatever it was right now, I love and accept myself and I love and accept myself as I now choose.

And then whatever the new state I was going to move into was and those first few times it was like I didn’t believe myself saying that I love and accept myself. It was hard. Like I cried. It was hard to even hear those words because I knew they weren’t even true. And then I felt that shift. Like it did slowly shift over time and it changed my mental state. And I know you talk about this in Super Attractor and you’ve talked about it in some of your other books as well, but let’s talk about that. How can we start to like move into alignment with those new mental states or like in Super Attractor, like into joy because I think that’s so profound when you can make that shift.

Gabby: Well, first of all, I’m really glad that you mentioned EFT. So emotional freedom technique is excellent for anyone who’s traumatized or anxious. And why don’t I give you one more tool and then I’ll talk about another tool which is about really reprogramming our thinking and it’s a method from Super Attractor. But one thing you can also do is you can tap on this one specific point and these are energy meridians and when they’re tapped on they actually can really release that fight or flight state. So the point is called the gamut point, but I like to refer to it, Katie, as the “holy shit point.” And this is when you’re really activated. And so it’s between your pinky finger and your ring finger and maybe in your show notes you can link to an image of it or something and you tap on this point and you can still use that affirmation, I am safe or I am well, or you can even say I deeply and completely love and accept myself.

Even though I feel anxious, I deeply and completely love and accept myself that point, I would tap that point all day long, early in my trauma recovery when I was in this sort of re-traumatized state, I would walk around all day just tapping that point and it’s that little point, that little skin between the pinky finger and the ring finger on the top of the hand. So we can find an image of it for everybody. But, um, that’s a really nice practice that I would highly recommend if you are new to EFT and you just want to tap to feel instant relief, that’s a big one. What I want to really call out as a practice that you’ve just recognized is how do we change our thinking? How do we change our behavioral patterns at this time? And in my book, Super Attractor, the most important method in the book, and the book has methods for manifesting a life beyond your wildest dreams, but really their methods for feeling good.

That’s what the whole book is about, is feeling good. Because when we feel good, we become a super attractor. So the method that’s in the book that I think is so valuable that’s especially for right now, it’s kind of like a cognitive behavioral therapy method because it’s about rethinking. So it’s called the choose again method. And the first step is to witness the negative fear-based thought that you have on repeat. So for me, I’ll just use myself as example. For me right now, when I had postpartum depression and anxiety, I suffered from insomnia. And right now I’m about to try to conceive again and I’m nervous about my sleep because I had been using melatonin and some other sleep aids that I won’t be able to use when I’m pregnant. So I’m trying to just learn how to sleep again and I’m nervous about it.

So my story has been oh God, I’m scared of my sleep. I’m scared I’m not gonna be able to sleep. And so I’ve been using this choose, again, method all throughout the day. So the first step is to notice the fearful thought and notice how it makes you feel. So the fearful thought for me is I’m scared about sleeping, then sends this pang of anxiety into my chest. Okay? So I’m familiar with the thought, now I know what it is. I’m calling it out. And then referencing, there it is. There’s my fear. And the second step is to forgive yourself for having the thought. Now, Katie, this is major because if we don’t forgive ourselves for… when we forgive ourselves for the thought, what we do is we recognize that the thought is not who I am. The thought that I have insomnia is not the truth of who I am.

That’s an old story. That’s an old ego-based belief that I’m bringing into the present, but when I forgive myself for having the thought, I disconnect myself from the belief that that thought is who I am. Now I unpack that a lot in the book, but I want to just really highlight that even in this moment when I say I forgive myself for thinking that I have, a sleep issue, it immediately dissolves the thought for me because it’s saying I am not my past. I am in a different place in this present moment. Now, the third step is the fun and crucial step, which is to choose again. The choose again method is about reaching for the next best feeling thought. So if we’re going to use my example, I can start reaching. I can say, well, I’m no longer in a panic disorder because I’ve treated the postpartum experience and I’m not where I was a year ago.

I have the resources and the support system. I’ve never felt more grounded than I do today. After all that I’ve been through and all that I have faced, I have a connection to a spiritual guidance system that can help me through this period. I can accept that my sleep might not be as great if I’m not on melatonin, but I will change my new patterns and accept each day as it goes. Or I can also go to the place of saying, when I’m pregnant, I will be tired and that will help me sleep. So just reaching for the thoughts that you believe in, proactively guide you out of the story that you’ve been hooked into. And it’s these stories that we grasp onto that become belief systems and the beautiful teacher, Abraham Hicks say that a belief is just a thought that you keep thinking.

So when we just repeat that thought and repeat that thought and repeat that thought, that becomes a belief system. And for me, I have just been totally in acceptance that that thought doesn’t have to be mine right now. And I can choose to believe, through the practice of rethinking this and choosing again, I can choose to believe that I’m going to be tired when I’m pregnant and sleep beautifully and that my body does remember how to sleep and my brain does remember how to sleep and that I have all these great sleep hygiene routines and I can really reprogram the way I’m thinking. Did that, did that make sense to you Katie?

Katie: Yeah, absolutely. Yeah, I think that’s such an important point. And I think, like I said, I didn’t believe just how profound these things were until I started actually changing the internal things I was saying to myself. And you know, you hear all those quotes and things about how your body listens to everything your mind says and all of that but it really is incredible when you actually start reprogramming that.

And like the other thing you talk about like Super Attractor, I loved it. It was all about kind of like getting into that alignment. And then in doing so, being able to attract the things that you want and need in your life. Can you kind of explain the concept of that? And then, and then also maybe some of the roadblocks that happen when people are attracting things they don’t want and how we can fix that.

Gabby: Yeah. I think that anytime we’re not attracting what we want or attracting things we don’t want, it’s just a sign of misalignment. It’s a sign that we’ve been thinking a thought for too long that we don’t want and has become a belief system. That belief system has created a vibration within us, an energetic state. That energetic state has been expressed out into the world and that is what we’re getting back. It’s being served back up to us. So it’s really about just recognizing that the energy that we express is a boomerang and our thoughts inform our energy and our energy informs our actions and our actions are picked up and put back to us. And as well as our energy, even if we don’t take any action, the feelings that we have are reflected back to us in our experiences. So practicing a book like Super Attractor will put you on a path of undoing the belief systems and the patterns and the energetic state that has kept you in the misalignment and kept you from attracting what you genuinely want in your life. By undoing those patterns and belief systems, you start to restore a greater sense of presence and peace within you that ultimately changes the direction of your life.

Katie: Gotcha. Okay. So can you kind of walk us through, in a little bit more detail, like I know you have the four step action method for kind of creating the life you want. Can you walk us through that?

Gabby: Well, I know the whole book is filled with methods. One of them was the choose again, method that I gave you. Other methods could include, there’s a daily design method, which I think would be very valuable for folks right now because right now a lot of people are feeling immobilized. They’re feeling stuck. In that state, they don’t have much… They wake up in the morning, maybe turn right to the news or social media or whatever’s going on. But instead, what would happen if you woke up in the morning, you opened a journal or even your phone and you answered these three questions or four questions actually. How do I want to feel today? Who do I want to be today? The answers to something like that like I want to be a good mother. I want to be a happy person today or whatever.

So how do I want to feel today? Who do I want to be today? What do I want to give today and what do I want to receive today? When we answer those four questions, we design our day. We set the day up the way that we want, the way that we’re intending. Even simply making those statements to ourselves silently or writing them down in the morning, sets ourselves up to win. It sets an intention and it redirects us off of the news, the drama, the stories, the emails, the text messages, the fear from yesterday, and it redirects the energetic state that we’re in into a place that we want to be in today. So I would love for people to start using that daily design.

Katie: I love that. That seems like something great to do with kids as well, which was going to be one of my next questions. You’re a mom so how can we foster this mindset from like a very early age with our kids and I know obviously I’m hearing some of the stuff you’ve already said and thinking this would be great to do with my kids, especially that four step formula, but I’m curious how you’re approaching it as a mom even with the really little ones to kind of hopefully give them this foundation so that they’re not having to address some of these things as an adult like many of us are, but they can start from a young age, having this mindset.

Gabby: The absolute most valuable thing I believe as a mom, that a parent could do right now is read these two books. One of them is called Trauma-Proofing Your Kids and it’s a book by the leading trauma therapist, Peter Levine, Dr. Peter Levine, and the other book is by Dan Siegel, which I’m sure you’ve read some of the Dan Siegel books and this book is called No-Drama Discipline. I cannot recommend these two books enough. No-Drama Discipline is frankly blowing my mind because what it’s teaching is how to connect with your child’s feelings and to validate their feelings, honor their feelings. Because when a child is in an overactive state and acting out and doing something that’s inappropriate or whatever it may be, they’re not in their resource part of their brain. They’re not in their upstairs brain. They’re in their downstairs brain. And that downstairs brain is emotion.

It’s all the feelings, whereas the upstairs brain can problem solve, but we can’t just force them into that problem solving brain because that doesn’t work. Throwing them into a timeout saying you’re not, you know, what are you doing? You shouldn’t be doing this. It just throws them into more of a triggered state. So if we just can regulate them by just being really, really recognizing their emotions, their feelings, validating their feelings, even though we may not say that what they did was correct, we can validate their feelings about it and it’s all about connection. And then once you felt that connection, that’s when you can redirect. I could do an entire podcast with you on this work. But Dan Siegel’s work and Peter Levine are just blowing my mind personally and as a parent and professionally actually because I’m just like, I got to teach this work everywhere I can. It’s unbelievable.

Katie: I’m definitely going to check out both of those because having been through trauma myself, that’s something I think about a lot with my kids. And I know obviously every parent, you know, with very rare exceptions or like mental illness, every parent wants to do the best they can with their kids. But yet I think so, like we talked about the beginning of so many people make it to adulthood with these filters or these scripts of not being good enough or not being worthy or not being lovable. And so I’ve thought about that a lot in the recent years as my kids get older. It’s like, how can we as parents better navigate this and still teach them and help them learn important life lessons, but also make sure that they get to adulthood with the feeling of being loved and worthy and valuable and good enough. And I’m sure like we still will do many things wrong or wish we could do things a little better as parents. But, um, I can’t wait to check out both of those books. How old is your little guy now?

Gabby: He’s 16 months.

Katie: Oh, that’s awesome. That’s such a great age.

Gabby: He’s so much fun. He’s so cool. Yeah. Yeah. It’s been, and that’s been the silver lining of this whole experience is that I actually, we have full time childcare, not full, you know, five days a week childcare when we’re working, because my husband and I run our business, but we don’t have that right now. And it’s been really a blessing even though I have a lot less hours in the day. I have this bond that when I went through the postpartum depression, I didn’t, I lost some of that bonding time and I’ve now been able to reignite that with my son. So it’s very special.

Katie: That is, and two things there I want to touch on a little bit. So I’m curious if you have any strategies or just any personal experience of how you’ve navigated this path with your husband and being in relationship? Because I know at least from my own experience, having been through some kind of trauma like that, and especially once you’ve put up walls or with the shame that we talked about earlier, it’s like it can make it hard to be vulnerable and to connect in relationships sometimes. And so I’m curious if you have anything that’s been helpful for you guys in your relationship or help to strengthen that bond as you work through these levels of trauma.

Gabby: Oh, this is such a whole other podcast. I agree with that. So there’s really great gifts in being on your own personal growth journey, but there’s an even greater gift than in being on one with a partner because your partner is the one who continues to trigger your core wounds and activate them, which only allows you to have the opportunity to go deeper into your own personal growth. So if you see it that way, it can be a real blessing, if you don’t, it can be a pain in the ass. It can be torturous. So thankfully my husband and I both been on our own journeys separately and together. The places that I think I’ve felt the most, the deepest connection is even reading these, these Dan Siegel books, realizing that the same way that I would treat my child when he’s activated is how I have to treat my husband and myself. So if my husband’s, you know, throwing an attitude around and he’s upset about things, I have to recognize that I can’t just jump into solution with him. I have to honor his feelings. So by simply saying… Last night I said, he was really stressed out because we have so much going on. And I said, “You know, listen honey, why don’t you just tell me how you feel and I don’t need to problem solve. I’ll just listen.” And his whole face just lit up. Like, thank you so much. So the answer is I recommend couples therapy to every family, every human, every couple. I think every couple should be in couples therapy, especially if you have children, every couple should be in couples therapy. And I say that should with a real “S” a capital “S,” Should, and I’m not a “should”er, but I think that is my big should for the lifetime. And uh, it’s my highest recommendation. Also just doing your own personal growth work, you have to hope and pray that your partner will grow with you.

Katie: Absolutely. Yeah, definitely agree. And I love that. And then the other point of what you said that I really resonated with as you said, you were just you’re being grateful for not having the childcare right now and for more time with your son and at home and I think it’s easy to fall into that out of control feeling or the uncertainty or the helplessness like we talked about earlier on. But we also all do have the choice to choose gratitude. And I’m hopeful, especially, I think moms kind of direct the mood at a lot of households and I’m hopeful that we can kind of collectively let this become a great experience like we talked about for us and for our families and for our kids.

And I’m hopeful that we’ll also keep some of the good lessons of this. Like many more people are gardening and many more people are cooking at home with their families or spending more one on one time with their kids or just spending more time in nature. So as things hopefully relatively quickly move back towards what we remember in life, I also hope we can keep the good and keep the lessons. And, um, and like you said, use this as a catalyst for change in our lives and kind of a metamorphosis of sorts. Um, for people who are new to you, I know you’re very well-known and I guess most listeners have heard of you, but for someone who’s new, who is ready to kind of jump in and kind of go on this journey, where would you recommend that they start with your work and your books?

Gabby: I would say head over to my site, Gabbybernstein.com and really just allow yourself to be guided there because there’s so much content. There’s so many free resources. If you’re a reader and you are looking for a spiritual book, I think a great place to start is my book, The Universe Has Your Back. If you read The Universe Has Your Back, a great one would be Super Attractor. But I’ve written eight books now, so I think that the best thing to do is also just go read the introductions online and see what’s the most, what’s really striking you as your path, your journey with me. I probably need to do sort of like a website form of like a choose your own adventure with the books, you know, like, which direction do you want to go in right now? But you can spend some time on Amazon reading the introductions and seeing what feels right for you.

Katie: I love it and I will make sure all of those links are at wellnessmama.fm in the show notes. If you guys are listening while you are driving or exercising, you can find everything we’ve talked about there. And I know Gabby, you have so many resources on your site including a meditation challenge. I’ll make sure we link to that as well. But I love that you’re a voice of calm and gratitude even in these kind of tough and uncertain times. And I love your message throughout your books of us being able to choose joy. And to choose a positive response. I think it’s so important and so needed right now and especially with no childcare. I really appreciate you making the time today to be here and to share your, your message and your journey.

Gabby: Thank you. And listen, I really do want to encourage people, if this is coming out in before the 17th of May or even within that week to take me up on this journey of this 21-day challenge because Katie, I’d love to have you involved in doing it because I’ve put in these meditations, daily new meditations for people and I think so many people have been begging me right now for guidance on how to meditate in this crisis. And so I feel it’s my responsibility as a spiritual teacher to give those tools. So I’m really glad that you brought that up because I think that taking… and also being part of a community right now, feeling part of a collective group of people going on a journey together. So we’ll give them all those details.

Katie: I love it. So yeah, you guys make sure you check out the show notes and find those links. Gabby, thank you so much for your time and for all that you do.

Gabby: Thank you. Thank you for your vulnerability too. Thank you so much.

Katie: And thanks as always to you for listening and sharing one of your most valuable resources, your time, with both of us today. We’re very grateful that you did and I hope that you will join me again on the next episode of the Wellness Mama podcast.

If you’re enjoying these interviews, would you please take two minutes to leave a rating or review on iTunes for me? Doing this helps more people to find the podcast, which means even more moms and families could benefit from the information. I really appreciate your time, and thanks as always for listening.

Source: https://wellnessmama.com/podcast/gabrielle-bernstein/

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paullassiterca · 6 years ago

Text

Research Reveals Shocking Information About Sucralose (Splenda) Side Effects

Table of Contents

Splenda Was Approved With Near-Nonexistent Evidence of Safety

Sucralose ‘Should Carry a Big Red Warning Label’

All Artificial Sweeteners Are Toxic to Your Gut Bacteria

Sucralose Is Not an Inert Compound

Researchers Call for New Safety Review

Sucralose Linked to Liver, Kidney and Thymus Damage

Sucralose Raises Risk of Type 2 Diabetes

Lots of Studies Question Safety of Sucralose

Studies That Support Sucralose Safety

Artificial Sweeteners Trick Your Body Into Storing Fat

Commonly Reported Splenda Side Effects

Report Reactions to Splenda and Other Artificial Sweeteners

Healthier Sugar Substitutes

Sucralose (sold under the brand names Splenda, Splenda Zero, Zero-Cal, Sukrana, Apriva, SucraPlus, Candys, Cukren and Nevella, to name a few) was approved by the U.S. Food and Drug Administration (FDA) in 1998 as a tabletop sweetener and for use in products such as baked goods, nonalcoholic beverages, chewing gum, frozen dairy desserts, fruit juices and gelatins. It is also permitted as a general-purpose sweetener for all processed foods.

In the European Union, sucralose is known under the additive code E955. However, this artificial sweetener, like aspartame before it, was approved based on extremely limited evidence of safety, and studies published in the years since it was brought to market confirms early suspicions, showing it is not an inert substance after all; that it accumulates in body fat, disrupts your gut microbiome, and causes metabolic dysregulation and associated health problems.

Splenda Was Approved With Near-Nonexistent Evidence of Safety

The FDA claims it approved sucralose after reviewing more than 110 animal and human safety studies. What they don’t tell you is that of these 110 studies, only two human trials were actually published before the FDA approved sucralose for human consumption.

These two human trials had a grand total of 36 subjects, only 23 of whom were actually given sucralose, and the longest lasted just four days and looked at sucralose in relation to tooth decay, not human tolerance.1

What’s more, the absorption of sucralose into the human body was studied on a grand total of six men. Based on that study,2 the FDA allowed the findings to be generalized as being representative of the entire human population, including women, children, the elderly and those with any chronic illness — none of whom was ever examined.

These studies are hardly indicative of what might happen to someone consuming sucralose in multiple products every single day for years or a lifetime. Some of the animal studies also raised questions about the product’s safety, showing:3

Decreased red blood cells (a sign of anemia) at levels above 1,500 mg/kg/day

Increased male infertility by interfering with sperm production and vitality, as well as brain lesions at higher doses

Spontaneous abortions in nearly half the rabbit population given sucralose, compared to zero aborted pregnancies in the control group

A 23 percent death rate in rabbits, compared to a 6 percent death rate in the control group

I knew the approval of sucralose was a serious mistake, which is why I wrote “Sweet Deception” in 2006, despite the fact Johnson & Johnson threatened to sue me if the book went to publication. Since then, many new studies have confirmed my warnings, showing artificial sweeteners confuse your metabolism and cause biochemical distortions that can result in weight gain, metabolic dysfunction and other health problems.

Sucralose 'Should Carry a Big Red Warning Label’ as It Kills Your Beneficial Gut Bacteria and Accumulates in Your Fat Tissue

Sucralose has been found to be particularly damaging to your gut. Research4 published in 2008 found it reduces gut bacteria by 50 percent, preferentially targeting bacteria known to have important human health benefits. Consuming as few as seven little Splenda packets may be enough to have a detrimental effect on your gut microbiome.

The study also found it increases the pH level in your intestines, and is absorbed into and accumulates in fat tissue. In response to this study, James Turner, chairman of the national consumer education group Citizens for Health, issued the following statement:5

“The report makes it clear that the artificial sweetener Splenda and its key component sucralose pose a threat to the people who consume the product. Hundreds of consumers have complained to us about side effects from using Splenda, and this study … confirms that the chemicals in the little yellow package should carry a big red warning label.”

All Artificial Sweeteners Are Toxic to Your Gut Bacteria

More recent research confirmed these findings, and expanded them to all currently approved artificial sweeteners. The animal study,6 published in the journal Molecules in October 2018, found aspartame, sucralose, saccharin, neotame, advantame and acesulfame potassium-k all cause DNA damage in, and interfere with, the normal and healthy activity of gut bacteria.

As reported by Business Insider,7 the research team concluded that all of these sweeteners “had a toxic, stressing effect, making it difficult for gut microbes to grow and reproduce,” and that by being toxic to gut bacteria can have an adverse effect on human health.

Aside from the countless side effects associated with an impaired gut microbiome, the researchers warn it may also affect your body’s ability to process regular sugar and other carbohydrates.

Sucralose Is Not an Inert Compound

Research has also demonstrated that sucralose is not a biologically inert compound, as claimed. In the 2013 paper,8 “Sucralose, a Synthetic Organochloride Sweetener: Overview of Biological Issues,” the authors state, in part:

“Sucralose and one of its hydrolysis products were found to be mutagenic at elevated concentrations in several testing methods … Both human and rodent studies demonstrated that sucralose may alter glucose, insulin and glucagon-like peptide 1 levels. Taken together, these findings indicate that sucralose is not a biologically inert compound.”

According to this paper, the acceptable daily intake set for sucralose may in fact be hundreds of times too high to ensure safety. Importantly, the study also notes that “Cooking with sucralose at high temperatures … generates chloropropanols, a potentially toxic class of compounds.”

Yet, Splenda is frequently recommended for cooking and baking,9 and is often used in processed foods in which high heat was involved. Chloropropanols, which are still poorly understood, are thought to have adverse effects on your kidneys and may have carcinogenic effects.10

Researchers Call for New Safety Review in Light of Evidence Showing Sucralose Is Metabolized and Stored in Fat Tissue

Another industry claim that has been demolished by science is the claim that sucralose passes unmetabolized through your body and therefore has no biological effects. Alas, research11,12 published in the online version of the Journal of Toxicology and Environmental Health August 21, 2018, shows it is in fact metabolized and that it accumulates in fat cells.

Here, 10 rats were given an average dose of 80.4 mg of sucralose per kilo per day (k/day) for 40 days. According to the researchers, this dosage is “within the range utilized in historical toxicology studies submitted for regulatory approval in North America, Europe and Asia.”

Urine and feces were collected daily from each rat, and were analyzed using ultrahigh performance liquid chromatography tandem mass spectrometry (UHPLC–MS/MS), which “revealed two new biotransformation products that have not previously been reported.”

The two metabolites are acetylated forms of sucralose that are lipophilic, meaning they dissolve in and combine with fats. Sucralose itself is far less lipophilic, which has been part of the safety argument. According to the authors:

“These metabolites were present in urine and feces throughout the sucralose dosing period and still detected at low levels in the urine 11 days after discontinuation of sucralose administration and six days after sucralose was no longer detected in the urine or feces.

The finding of acetylated sucralose metabolites in urine and feces do not support early metabolism studies, on which regulatory approval was based, that claimed ingested sucralose is excreted unchanged (i.e., not metabolized).

The historical metabolic studies apparently failed to detect these metabolites in part because investigators used a methanol fraction from feces for analysis along with thin layer chromatography and a low-resolution linear radioactivity analyzer.

Further, sucralose was found in adipose tissue in rats two weeks after cessation of the 40-day feeding period even though this compound had disappeared from the urine and feces.”

So, not only is sucralose metabolized, these metabolites accumulate in your fat tissues, where they remain for “an extended period of time” after you stop consuming sucralose. In all, these findings led the authors to conclude:

“These new findings of metabolism of sucralose in the gastrointestinal tract and its accumulation in adipose tissue were not part of the original regulatory decision process for this agent and indicate that it now may be time to revisit the safety and regulatory status of this organochlorine artificial sweetener.”

Sucralose Linked to Liver, Kidney and Thymus Damage

Another study13 published online August 2, 2018, in the journal Morphologie, found sucralose caused “definite changes” in the liver of treated rats, “indicating toxic effects on regular ingestion.” The researchers warn these findings suggest sucralose should be “taken with caution to avoid hepatic damage.”

In other words, regularly using Splenda could damage your liver. Here, adult rats were given a much higher (yet nonlethal) oral dose of sucralose — 3 grams (3,000 mg) per kilo body mass per day for 30 days, after which the animals’ livers were dissected and compared to the livers of unexposed controls. According to the authors:

“Experimental rats showed features of patchy degeneration of hepatocytes along with Kupffer cells hyperplasia, lymphocytic infiltration, sinusoidal dilatation and fibrosis indicating a definite hepatic damage on regular ingestion of sucralose. Sinusoidal width was also found to be increased in experimental animals as compared to controls.”

Earlier research has also linked sucralose consumption to liver and kidney enlargement14,15 and kidney calcification.16,17 Another organ affected by sucralose is your thymus, with studies linking sucralose consumption to shrinkage of the thymus (up to 40 percent18,19) and an increase in leukocyte populations (immune system cells) in the thymus and lymph nodes.20

Sucralose Raises Risk of Type 2 Diabetes

Like all other artificial sweeteners, sucralose is commonly used by diabetics who need to limit their sugar consumption. However, research again shows you simply cannot trick your body with calorie-free sweetness. Research21 published in 2013 revealed sucralose alters glucose, insulin and glucagon-like peptide-1 levels and responses, which raises your risk for Type 2 diabetes.

It confirmed that, compared to controls, obese patients using sucralose experienced a greater incremental increase in peak plasma concentrations of glucose, a greater incremental increase in insulin and peak insulin secretion rate, along with a decrease in insulin clearance.

According to the authors, “These data demonstrate that sucralose affects the glycemic and insulin responses to an oral glucose load in obese people who do not normally consume non-nutritive sweeteners.”

Lots of Studies Question Safety of Sucralose

There are 11,200 references to sucralose in the scientific search engine Google Scholar, so there’s no shortage of studies to review for those who are curious. Here’s a small sampling with a focus on more recent papers showing sucralose may be harmful to your health:

Potential Metabolic Effect of Sucralose Following an Oral Glucose Load in Subjects With Obesity and Normal-Weight Subjects, 201822— This food science and human nutrition master’s degree thesis notes sucralose “may have adverse effects on glucose metabolism in people with obesity, which is the group that most frequently consumes non-nutritive sweeteners to facilitate weight management.”

The findings also highlight the role of sweetness perception in glucose homeostasis, “which supports the notion that sweetness, regardless of an associated caloric contribution, should be consumed in moderation.”

The Artificial Sweetener Splenda Promotes Gut Proteobacteria, Dysbiosis, and Myeloperoxidase Reactivity in Crohn’s Disease–Like Ileitis, 201823,24— This study found Splenda consumption may exacerbate gut inflammation and intensify symptoms in people with Crohn’s disease by promoting harmful gut bacteria.

A letter25 to the editor argued against the findings, but at least one of the protesting writers, V. Lee Grotz, works for the company that owns Splenda.26,27

Pharmacokinetics of Sucralose and Acesulfame-Potassium in Breast Milk Following Ingestion of Diet Soda, 201828— This study found sucralose shows up in breast milk after consumption. Considering the effects of sucralose on beneficial gut bacteria, organ health and metabolism, this is a rather crucial piece of information for pregnant women as it may have significant ramifications for their baby’s health.

Other research29 shows sucralose is so ubiquitous it’s even found in groundwater and sanitary wastewater. It persists through sewage treatment, and may therefore be present in your drinking water as well.

Artificial Sweetener such as Sucralose May Promote Inflammation in Human Subcutaneous Fat-Derived Mesenchymal Stromal Cells, 201730— Research presented at GW Annual Research Days in 2017 shows sucralose consumption caused an increase in superoxide accumulation and cellular inflammation.

The sweetener also Increased expression of a specific sweet taste receptor. According to the researchers, “upregulation of adipogenic genes … cultured in near physiological concentrations of sucralose, indicate possible causality between increased fat deposition and sweetener use.”

The Effect of Sucralose on Flavor Sweetness in Electronic Cigarettes Varies Between Delivery Devices, 201731— Sucralose is found in a wide variety of products, and not just food. It’s also commonly added to drugs, often without being listed on the label, and even e-cigarette liquids.

This study found sucralose contributes sweet taste only when used in a cartridge system, and chemical analysis showed the use of a cartridge system also raised the concentration of sucralose in the aerosol.

According to the authors, “Together these findings indicate that future regulation of sweet flavor additives should focus first on the volatile constituents of e-liquids with the recognition that artificial sweeteners may also contribute to flavor sweetness depending upon e-cigarette design.”

While this study did not look at health effects, previous research32 has shown sucralose, when heated, releases potentially carcinogenic chloropropanols,33 which are part of a class of toxins known as dioxins.

Chronic Sucralose or L-Glucose Ingestion Does Not Suppress Food Intake, 201734— This study demonstrated that when sucralose is consumed along with a low-carbohydrate diet, it “causes a pronounced increase in calories consumed.” In other words, it increases hunger and promotes overeating.

Gut Microbiome Response to Sucralose and Its Potential Role in Inducing Liver Inflammation in Mice, 201735— Echoing the research discussed earlier in this article, this study also found that sucralose alters “the developmental dynamics of the gut microbiome,” and that the sweetener may thus play a role in chronic inflammation.

The Non-Caloric Sweeteners Aspartame, Sucralose and Stevia sp. Induce Specific but Differential Responses to Compartmentalized Adipose Tissue Accumulation, 201736— In this study, consumption of sucralose resulted in weight gain, elevated blood glucose and body fat accumulation.

Sucralose Activates an ERK1/2–Ribosomal Protein S6 Signaling Axis, 201637— Sucralose was found to stimulate insulin secretion much like glucose, but through completely different and poorly understood pathways. According to the authors, these findings “will have implications for diabetes.”

Sucralose Promotes Food Intake through NPY and a Neuronal Fasting Response, 201638— Here, sucralose consumption was again linked to increased hunger and food intake. According to the authors, “dietary sucralose creates a sweet/energy imbalance,” which in turn “activates a conserved neuronal starvation response.”

Changes in the Expression of Cell Surface Markers in Spleen Leukocytes in a Murine Model of Frequent Sucralose Intake, 201639— This study found frequent sucralose intake may affect your immune function. According to the authors:

“Our results show a decrease in the frequency of B lymphocyte population and T lymphocytes in comparison to the control group. In B and T lymphocytes the analysis of co-stimulatory molecules show a lower frequency compared to the control group. The immune response depends on the differentiation and activation of cellular populations.

We hypothesized that chronic ingestion of commercial sucralose might be affecting the immune response by modifying the frequencies of cellular populations, as well as the expression of co-stimulatory and inhibitory molecules … by decreasing the ability of co-stimulation between B an T lymphocytes, with a probable effect on the immune response.

It is necessary to further determine if sucralose intake affects the efficiency of the immune response.”

Sucralose Administered in Feed, Beginning Prenatally Through Lifespan, Induces Hematopoietic Neoplasias in Mice, 201640— This study is significant as it specifically refutes industry claims that sucralose is not carcinogenic. As noted by the authors:

“Long-term carcinogenicity bioassays on rats and mice conducted on behalf of the manufacturer have failed to show the evidence of carcinogenic effects. The aim of this study was to evaluate the carcinogenic effect of sucralose in mice, using a sensitive experimental design.

We found a significant dose-related increased incidence of males bearing malignant tumors and a significant dose-related increased incidence of hematopoietic neoplasias in males, in particular at the dose levels of 2,000 ppm and 16,000 ppm

These findings do not support previous data that sucralose is biologically inert. More studies are necessary to show the safety of sucralose, including new and more adequate carcinogenic bioassay on rats. Considering that millions of people are likely exposed, follow-up studies are urgent.”

Effects of Splenda in Experimental Crohn’s Disease, 201441— As in later studies, this one found Splenda may exacerbate symptoms of Crohn’s disease by augmenting “inflammatory activity at the biochemical level” and altering microbial-host interactions within the intestinal mucosa.

Sucralose Affects Glycemic and Hormonal Responses to an Oral Glucose Load, 201342— Here, sucralose was found to affect the glycemic and insulin responses in obese individuals who normally did not consume non-nutritive sweeteners. Compared to controls, sucralose ingestion caused a greater incremental increase in peak plasma glucose concentrations, greater increase in insulin, greater peak insulin secretion and a decrease in the insulin clearance rate.

Sucralose, A Synthetic Organochlorine Sweetener: Overview of Biological Issues, 201343— This review highlights a number of health effects associated with sucralose, including alterations in P-glycoprotein levels, which could result in medications used in chemotherapy, AIDS treatment and treatments for heart conditions being shunted back into the intestines, rather than being absorbed by your body; alterations in the microbial composition in your gastrointestinal tract; mutagenic effects and more.

Popular Sweetener Sucralose as a Migraine Trigger, 200644— As noted by the authors, “This observation of a potential causal relationship between sucralose and migraines may be important for physicians to remember this can be a possible trigger during dietary history taking.

Identifying further triggers for migraine headaches, in this case sucralose, may help alleviate some of the cost burden (through expensive medical therapy or missed work opportunity) as well as provide relief to migraineurs.”

Studies That Support Sucralose Safety Are Nearly Always Produced by Industry

So, what about studies that support Splenda’s safety? A hallmark of such studies is that they’re overwhelmingly done or funded by industry. Following is a sampling of oft-cited studies ostensibly showing that sucralose is safe. As you will see, many of these have conflicts of interest that likely taint their findings, as one or more of the authors have close ties to the industry.

Regulatory Toxicology and Pharmacology, 201745— This study came to the conclusion that “The collective evidence supports that sucralose has no effect on A1c or glycemic control.”

Conflict of Interest — The lead author, V. Lee Grotz, is the director of global medical and safety science for Heartland Products Group, which owns Splenda. She also previously worked as director of product safety at McNeil Nutritionals (now Johnson & Johnson), which markets and sells Splenda.

Food and Chemical Toxicology, 201746— This review, based on an “extensive database of research” concluded that “sucralose is safe for its intended use as a non-caloric sugar alternative.”

Conflict of Interest — As reported by Marion Nestle,47 this so-called safety study “was commissioned by the Calorie Control Council,48 a trade association representing 'manufacturers and suppliers of low- and reduced-calorie foods and beverages, including manufacturers and suppliers of more than two dozen different alternative sweeteners, fibers and other low-calorie, dietary ingredients.’”

The authors are also affiliated with Health Science Consultants and Intertek. (One of the authors on this study is also an author on the Regulatory Toxicology and Pharmacology study above).

According to Nestle, the Calorie Control Council has a vested interest in demonstrating that Splenda is safe, and the consultant groups have a vested interest in pleasing the Calorie Control Council.

Nutrition and Cancer, 201649— This scientific review concluded that “sucralose does not demonstrate carcinogenic activity even when exposure levels are several orders of magnitude greater than the range of anticipated daily ingestion levels.”

Conflict of Interest — This is another industry-biased review by Grotz, director of global medical and safety science for Heartland Products Group, which owns Splenda, and former director of product safety at McNeil Nutritionals (now Johnson & Johnson) that markets and sells Splenda.

International Journal of Scientific Research, 201850— This is a rather confusing study showing weight gain in sucralose-treated rats, even though they didn’t eat any more than the control group.

What’s confusing is that the study authors still concluded that sucralose is “safe at least for a period of one month in sublethal doses” even though they believe “the body weight gain after sucralose ingestion needs to be relooked and investigated further.”

American Journal of Physiology, 200951— This Australian study concluded sucralose “does not stimulate insulin, GLP-1 or glucose-dependent insulinotropic polypeptide release or slow gastric emptying in healthy humans.”

Artificial Sweeteners Trick Your Body Into Storing Fat

Those who switch to artificial sweeteners are typically carrying extra pounds and/or are diabetic, or prone to these conditions. Unfortunately, this may be the absolute worst diet change you could implement if you’re overweight or diabetic. Research has repeatedly shown that artificially sweetened no- or low-calorie drinks and other “diet” foods tend to stimulate your appetite, increase cravings for carbs, stimulate fat storage and weight gain, and promote insulin resistance and diabetes.

There are a number of different reasons for this. First of all, artificial sweeteners basically trick your body into thinking that it’s going to receive sugar (calories), but when the sugar doesn’t arrive, your body signals that it needs more, which results in carb cravings.

This connection between sweet taste and increased hunger can be found in the medical literature going back at least three decades. Following is another sampling of studies looking specifically at the connection between artificial sweeteners — sucralose and others — and weight gain. Repeatedly, studies have shown artificial sweeteners increase your risk of unwanted weight gain, oftentimes to the same or greater degree than regular sugar.

So, if weight control is the reason you’re using these products, you’d be wise to reconsider. Based on the evidence, you’d be better off consuming regular sugar when you want sweet taste. Alternatively, opt for one of the sweeteners discussed at the very end of this article.

Journal of the American Geriatrics Society 201552— Seniors aged 65 and over were followed for an average of nine years, and there was a “striking dose-response relationship” between diet soda consumption and waist circumference. This held true even when other factors such as exercise, diabetes and smoking were taken into account.

People who never drank diet soda increased their waist circumference by an average of 0.8 inches during the nine-year observation period. Occasional diet soda drinkers added an average of 1.83 inches to their waist line in that time period. Daily diet soda drinkers gained an average of nearly 3.2 inches —quadruple that of those who abstained from diet soda altogether.

PLOS One 201453— This study, which was done on rats, using aspartame, also found an increased risk of glucose intolerance. Animals that consumed artificial sweeteners ended up with raised levels of propionate — short-chain fatty acids involved in sugar production. Consumption of artificial sweeteners shifted gut microbiota to produce propionate, which generated higher blood sugar levels.

Nature 201454— This important study was able to clearly show causality, revealing there’s a direct cause and effect relationship between consuming artificial sweeteners and developing elevated blood sugar levels. People who consumed high amounts of artificial sweeteners were found to have higher levels of HbA1C — a long-term measure of blood sugar — compared to nonusers or occasional users of artificial sweeteners.

Seven volunteers who did not use artificial sweeteners were then recruited, and asked to consume the equivalent of 10 to 12 single-dose packets of artificial sweeteners daily for one week. Four of the seven people developed “significant disturbances in their blood glucose,” according to the researchers.

Some became prediabetic within just a few days. The reason for this dramatic shift was traced back to alterations in gut bacteria. Some bacteria were killed off, while others started proliferating.

The Journal of Physiology 201355,56— This study demonstrated that your body is not fooled by sweet taste without accompanying calories, which is yet another reason why artificial sweeteners promote obesity.

When you eat something sweet, your brain releases dopamine, which activates your brain’s reward center. The appetite-regulating hormone leptin is also released, which eventually informs your brain that you are “full” once a certain amount of calories have been ingested.

When you consume something that tastes sweet but doesn’t contain any calories, your brain’s pleasure pathway still gets activated by the sweet taste, but there’s nothing to deactivate it, since the calories never arrive. Artificial sweeteners basically trick your body into thinking that it’s going to receive calories, but when the calories fail to arrive, your body continues to signal that it needs more, which results in carb cravings.

Trends in Endocrinology & Metabolism 201357— This report highlights the fact that diet soda drinkers suffer the same exact health problems as those who opt for regular soda, such as excessive weight gain, Type 2 diabetes, cardiovascular disease and stroke.58 The researchers speculate that frequent consumption of artificial sweeteners may induce metabolic derangements.

Appetite 201259— Here, researchers showed that saccharin and aspartame cause greater weight gain than sugar, even when the total caloric intake remains similar.

In 2011, the UT Health Science Center in San Antonio publicized the results of two studies, saying:60

“In the constant battle to lose inches or at least stay the same, we reach for the diet soda. Two studies presented [June 25, 2011] at the American Diabetes Association’s Scientific Sessions suggest this might be self-defeating behavior.

Epidemiologists from the School of Medicine at The University of Texas Health Science Center San Antonio reported data showing that diet soft drink consumption is associated with increased waist circumference in humans, and a second study that found aspartame raised fasting glucose (blood sugar) in diabetes-prone mice…

Diet soft drink users, as a group, experienced 70 percent greater increases in waist circumference compared with nonusers [Editor’s note: the study was 10 years long]. Frequent users, who said they consumed two or more diet sodas a day, experienced waist circumference increases that were 500 percent greater than those of nonusers.

'Data from this and other prospective studies suggest that the promotion of diet sodas and artificial sweeteners as healthy alternatives may be ill-advised,’ said Helen P. Hazuda, Ph.D., professor and chief of the Division of Clinical Epidemiology in the School of Medicine. 'They may be free of calories but not of consequences.’”

Yale Journal of Biology and Medicine 201061— This review offers a summary of epidemiological and experimental evidence concerning the effects of artificial sweeteners on weight, and explains those effects in light of the neurobiology of food reward. More than 11,650 children aged 9 to 14 were included in this study.

Each daily serving of diet beverage was associated with a BMI increase of 0.16 kg/m2. It also shows the correlation between increased usage of artificial sweeteners in food and drinks, and the corresponding rise in obesity.

Source: Yale Journal of Biology and Medicine June 8, 2010,: v83(2)

According to the authors:

“[F]indings suggest that the calorie contained in natural sweeteners may trigger a response to keep the overall energy consumption constant … Increasing evidence suggests that artificial sweeteners do not activate the food reward pathways in the same fashion as natural sweeteners … [A]rtificial sweeteners, precisely because they are sweet, encourage sugar craving and sugar dependence.”

The Journal of Pediatrics 200662— The National Heart, Lung, and Blood Institute Growth and Health Study followed 2,371 girls aged 9 to 19 for 10 years. Soda consumption in general, both regular and diet, was associated with increase in total daily energy intake.

Journal of the American College of Nutrition 200563— In this two-year-long study, which involved 166 school children, increased diet soda consumption was associated with higher BMI at the end of the trial.

San Antonio Heart Study 200564— Data gathered from the San Antonio Heart Study, which went on for 25 years, showed drinking diet soft drinks increased the likelihood of serious weight gain far more so than regular soda.65 On average, for each diet soft drink the participants drank per day, they were 65 percent more likely to become overweight during the next seven to eight years, and 41 percent more likely to become obese.

International Journal of Obesity and Metabolic Disorders 200466— This Purdue University study found that rats fed artificially sweetened liquids ate more high-calorie food than rats fed high-caloric sweetened liquids. The researchers believe the experience of drinking artificially sweetened liquids disrupted the animals’ natural ability to compensate for the calories in the food.

International Journal of Food Sciences and Nutrition 200367 — This study, which looked at 3,111 children, found that diet soda, specifically, was associated with higher body mass index (BMI).

Journal of the American Dietetic Association 199168— In a study of artificial sweeteners performed on college students, there was no evidence that artificial sweetener use was associated with a decrease in their overall sugar intake either.

Physiology and Behavior 199069— Here, they found that aspartame had a time-dependent effect on appetite, “producing a transient decrease followed by a sustained increase in hunger ratings.”

Physiology and Behavior, 198870— In this study, they determined that no- or low-calorie sweeteners can produce significant changes in appetite. Of the three sweeteners tested, aspartame produced the most pronounced effects.

Preventive Medicine 198671— This study examined nearly 78,700 women aged 50 to 69 for one year. Artificial sweetener usage increased with relative weight, and users were significantly more likely to gain weight compared to those who did not use artificial sweeteners, regardless of their initial weight.

According to the researchers, the results “were not explicable by differences in food consumption patterns. The data do not support the hypothesis that long-term artificial sweetener use either helps weight loss or prevents weight gain.”

Commonly Reported Splenda Side Effects

Scores of people have reported side effects from using Splenda, ranging from mild to severe. The following are common symptoms, usually noticed within a 24-hour period following consumption of a Splenda product:

Skin — Redness, itching, swelling, blistering, weeping, crusting, rash, eruptions or hives (itchy bumps or welts)

Lungs — Wheezing, tightness, cough or shortness of breath

Head — Swelling of the face, eyelids, lips, tongue or throat; headaches and migraines (severe headaches)

Nose — Stuffy nose, runny nose (clear, thin discharge), sneezing

Eyes — Red (bloodshot), itchy, swollen or watery

Stomach — Bloating, gas, pain, nausea, vomiting, diarrhea or bloody diarrhea

Heart — Palpitations or fluttering

Joints — Joint pains or aches

Neurological — Anxiety, dizziness, spaced-out sensation, depression

Report Reactions to Splenda and Other Artificial Sweeteners

To determine if you’re having a reaction to artificial sweeteners — be it Splenda, aspartame or any of the others — take the following steps:

Eliminate all artificial sweeteners from your diet for two weeks

After two weeks, reintroduce your artificial sweetener of choice in a significant quantity (about three servings daily)

Avoid other artificial sweeteners during this period

Do this for one to three days and take notice of how you feel, especially as compared to when you were abstaining from artificial sweeteners

If you don’t notice a difference in how you feel after reintroducing your primary artificial sweetener for a few days, it’s a safe bet you’re able to tolerate it acutely, meaning your body doesn’t have an immediate, adverse response. Just know that this doesn’t mean your health won’t be damaged in the long run

If you’ve been consuming more than one type of artificial sweetener, repeat steps 2 through 4 with the next sweetener on your list

If you do experience side effects from an artificial sweetener (or any other food additive for that matter), please report it to the FDA (if you live in the U.S.). It’s easy to make a report — just go to the FDA Consumer Complaint Coordinator page, find the phone number for your state, and make a call to report your reaction.

Keep in mind that some medications may contain sucralose as well, even if it’s not listed on the label. If you continue to experience any of the symptoms above even though you’re avoiding Splenda and other artificial sweeteners, then it may be worth investigating whether any of the medications you’re taking contain artificial sweeteners.

Healthier Sugar Substitutes

Two of the best sugar substitutes are from the plant kingdom: Stevia and Lo Han Kuo (also spelled Luo Han Guo). Stevia, a highly sweet herb derived from the leaf of the South American stevia plant, is sold as a supplement. It’s completely safe in its natural form and can be used to sweeten most dishes and drinks.

Lo Han Kuo is similar to Stevia, but is my personal favorite. I use the Lakanto brand vanilla flavor which is a real treat for me. The Lo Han fruit has been used as a sweetener for centuries, and it’s about 200 times sweeter than sugar.

A third alternative is to use pure glucose, also known as dextrose. Dextrose is only 70 percent as sweet as sucrose, so you’ll end up using a bit more of it for the same amount of sweetness, making it slightly more expensive than regular sugar. Still, it’s well worth it for your health as it does not contain any fructose whatsoever. Contrary to fructose, glucose can be used directly by every cell in your body and as such is a far safer sugar alternative.

from Articles http://articles.mercola.com/sites/articles/archive/2019/02/06/sucralose-harmful-effects.aspx source https://niapurenaturecom.tumblr.com/post/182598782551

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jakehglover · 6 years ago

Text

Research Reveals Shocking Information About Sucralose (Splenda) Side Effects

Table of Contents

Splenda Was Approved With Near-Nonexistent Evidence of Safety

Sucralose 'Should Carry a Big Red Warning Label'

All Artificial Sweeteners Are Toxic to Your Gut Bacteria

Sucralose Is Not an Inert Compound

Researchers Call for New Safety Review

Sucralose Linked to Liver, Kidney and Thymus Damage

Sucralose Raises Risk of Type 2 Diabetes

Lots of Studies Question Safety of Sucralose

Studies That Support Sucralose Safety

Artificial Sweeteners Trick Your Body Into Storing Fat

Commonly Reported Splenda Side Effects

Report Reactions to Splenda and Other Artificial Sweeteners

Healthier Sugar Substitutes

Splenda Was Approved With Near-Nonexistent Evidence of Safety

The FDA claims it approved sucralose after reviewing more than 110 animal and human safety studies. What they don't tell you is that of these 110 studies, only two human trials were actually published before the FDA approved sucralose for human consumption.

What's more, the absorption of sucralose into the human body was studied on a grand total of six men. Based on that study,2 the FDA allowed the findings to be generalized as being representative of the entire human population, including women, children, the elderly and those with any chronic illness — none of whom was ever examined.

Decreased red blood cells (a sign of anemia) at levels above 1,500 mg/kg/day

Increased male infertility by interfering with sperm production and vitality, as well as brain lesions at higher doses

Spontaneous abortions in nearly half the rabbit population given sucralose, compared to zero aborted pregnancies in the control group

A 23 percent death rate in rabbits, compared to a 6 percent death rate in the control group

I knew the approval of sucralose was a serious mistake, which is why I wrote "Sweet Deception" in 2006, despite the fact Johnson & Johnson threatened to sue me if the book went to publication. Since then, many new studies have confirmed my warnings, showing artificial sweeteners confuse your metabolism and cause biochemical distortions that can result in weight gain, metabolic dysfunction and other health problems.

Sucralose 'Should Carry a Big Red Warning Label' as It Kills Your Beneficial Gut Bacteria and Accumulates in Your Fat Tissue

"The report makes it clear that the artificial sweetener Splenda and its key component sucralose pose a threat to the people who consume the product. Hundreds of consumers have complained to us about side effects from using Splenda, and this study ... confirms that the chemicals in the little yellow package should carry a big red warning label."

All Artificial Sweeteners Are Toxic to Your Gut Bacteria

As reported by Business Insider,7 the research team concluded that all of these sweeteners "had a toxic, stressing effect, making it difficult for gut microbes to grow and reproduce," and that by being toxic to gut bacteria can have an adverse effect on human health.

Aside from the countless side effects associated with an impaired gut microbiome, the researchers warn it may also affect your body's ability to process regular sugar and other carbohydrates.

Sucralose Is Not an Inert Compound

Research has also demonstrated that sucralose is not a biologically inert compound, as claimed. In the 2013 paper,8 "Sucralose, a Synthetic Organochloride Sweetener: Overview of Biological Issues," the authors state, in part:

"Sucralose and one of its hydrolysis products were found to be mutagenic at elevated concentrations in several testing methods … Both human and rodent studies demonstrated that sucralose may alter glucose, insulin and glucagon-like peptide 1 levels. Taken together, these findings indicate that sucralose is not a biologically inert compound."

According to this paper, the acceptable daily intake set for sucralose may in fact be hundreds of times too high to ensure safety. Importantly, the study also notes that "Cooking with sucralose at high temperatures … generates chloropropanols, a potentially toxic class of compounds."

Researchers Call for New Safety Review in Light of Evidence Showing Sucralose Is Metabolized and Stored in Fat Tissue

Here, 10 rats were given an average dose of 80.4 mg of sucralose per kilo per day (k/day) for 40 days. According to the researchers, this dosage is "within the range utilized in historical toxicology studies submitted for regulatory approval in North America, Europe and Asia."

Urine and feces were collected daily from each rat, and were analyzed using ultrahigh performance liquid chromatography tandem mass spectrometry (UHPLC–MS/MS), which "revealed two new biotransformation products that have not previously been reported."

"These metabolites were present in urine and feces throughout the sucralose dosing period and still detected at low levels in the urine 11 days after discontinuation of sucralose administration and six days after sucralose was no longer detected in the urine or feces.

Further, sucralose was found in adipose tissue in rats two weeks after cessation of the 40-day feeding period even though this compound had disappeared from the urine and feces."

So, not only is sucralose metabolized, these metabolites accumulate in your fat tissues, where they remain for "an extended period of time" after you stop consuming sucralose. In all, these findings led the authors to conclude:

"These new findings of metabolism of sucralose in the gastrointestinal tract and its accumulation in adipose tissue were not part of the original regulatory decision process for this agent and indicate that it now may be time to revisit the safety and regulatory status of this organochlorine artificial sweetener."

Sucralose Linked to Liver, Kidney and Thymus Damage

Another study13 published online August 2, 2018, in the journal Morphologie, found sucralose caused "definite changes" in the liver of treated rats, "indicating toxic effects on regular ingestion." The researchers warn these findings suggest sucralose should be "taken with caution to avoid hepatic damage."

In other words, regularly using Splenda could damage your liver. Here, adult rats were given a much higher (yet nonlethal) oral dose of sucralose — 3 grams (3,000 mg) per kilo body mass per day for 30 days, after which the animals' livers were dissected and compared to the livers of unexposed controls. According to the authors:

"Experimental rats showed features of patchy degeneration of hepatocytes along with Kupffer cells hyperplasia, lymphocytic infiltration, sinusoidal dilatation and fibrosis indicating a definite hepatic damage on regular ingestion of sucralose. Sinusoidal width was also found to be increased in experimental animals as compared to controls."

Sucralose Raises Risk of Type 2 Diabetes

According to the authors, "These data demonstrate that sucralose affects the glycemic and insulin responses to an oral glucose load in obese people who do not normally consume non-nutritive sweeteners."

Lots of Studies Question Safety of Sucralose

There are 11,200 references to sucralose in the scientific search engine Google Scholar, so there's no shortage of studies to review for those who are curious. Here's a small sampling with a focus on more recent papers showing sucralose may be harmful to your health:

Potential Metabolic Effect of Sucralose Following an Oral Glucose Load in Subjects With Obesity and Normal-Weight Subjects, 201822— This food science and human nutrition master's degree thesis notes sucralose "may have adverse effects on glucose metabolism in people with obesity, which is the group that most frequently consumes non-nutritive sweeteners to facilitate weight management."

The findings also highlight the role of sweetness perception in glucose homeostasis, "which supports the notion that sweetness, regardless of an associated caloric contribution, should be consumed in moderation."

The Artificial Sweetener Splenda Promotes Gut Proteobacteria, Dysbiosis, and Myeloperoxidase Reactivity in Crohn's Disease–Like Ileitis, 201823,24— This study found Splenda consumption may exacerbate gut inflammation and intensify symptoms in people with Crohn's disease by promoting harmful gut bacteria.

A letter25 to the editor argued against the findings, but at least one of the protesting writers, V. Lee Grotz, works for the company that owns Splenda.26,27

Other research29 shows sucralose is so ubiquitous it's even found in groundwater and sanitary wastewater. It persists through sewage treatment, and may therefore be present in your drinking water as well.

The sweetener also Increased expression of a specific sweet taste receptor. According to the researchers, "upregulation of adipogenic genes … cultured in near physiological concentrations of sucralose, indicate possible causality between increased fat deposition and sweetener use."

The Effect of Sucralose on Flavor Sweetness in Electronic Cigarettes Varies Between Delivery Devices, 201731— Sucralose is found in a wide variety of products, and not just food. It's also commonly added to drugs, often without being listed on the label, and even e-cigarette liquids.

According to the authors, "Together these findings indicate that future regulation of sweet flavor additives should focus first on the volatile constituents of e-liquids with the recognition that artificial sweeteners may also contribute to flavor sweetness depending upon e-cigarette design."

Chronic Sucralose or L-Glucose Ingestion Does Not Suppress Food Intake, 201734— This study demonstrated that when sucralose is consumed along with a low-carbohydrate diet, it "causes a pronounced increase in calories consumed." In other words, it increases hunger and promotes overeating.

Gut Microbiome Response to Sucralose and Its Potential Role in Inducing Liver Inflammation in Mice, 201735— Echoing the research discussed earlier in this article, this study also found that sucralose alters "the developmental dynamics of the gut microbiome," and that the sweetener may thus play a role in chronic inflammation.

Sucralose Promotes Food Intake through NPY and a Neuronal Fasting Response, 201638— Here, sucralose consumption was again linked to increased hunger and food intake. According to the authors, "dietary sucralose creates a sweet/energy imbalance," which in turn "activates a conserved neuronal starvation response."

"Our results show a decrease in the frequency of B lymphocyte population and T lymphocytes in comparison to the control group. In B and T lymphocytes the analysis of co-stimulatory molecules show a lower frequency compared to the control group. The immune response depends on the differentiation and activation of cellular populations.

It is necessary to further determine if sucralose intake affects the efficiency of the immune response."

"Long-term carcinogenicity bioassays on rats and mice conducted on behalf of the manufacturer have failed to show the evidence of carcinogenic effects. The aim of this study was to evaluate the carcinogenic effect of sucralose in mice, using a sensitive experimental design.

Effects of Splenda in Experimental Crohn's Disease, 201441— As in later studies, this one found Splenda may exacerbate symptoms of Crohn's disease by augmenting "inflammatory activity at the biochemical level" and altering microbial-host interactions within the intestinal mucosa.

Popular Sweetener Sucralose as a Migraine Trigger, 200644— As noted by the authors, "This observation of a potential causal relationship between sucralose and migraines may be important for physicians to remember this can be a possible trigger during dietary history taking.

Studies That Support Sucralose Safety Are Nearly Always Produced by Industry

So, what about studies that support Splenda's safety? A hallmark of such studies is that they're overwhelmingly done or funded by industry. Following is a sampling of oft-cited studies ostensibly showing that sucralose is safe. As you will see, many of these have conflicts of interest that likely taint their findings, as one or more of the authors have close ties to the industry.

Regulatory Toxicology and Pharmacology, 201745— This study came to the conclusion that "The collective evidence supports that sucralose has no effect on A1c or glycemic control."

Food and Chemical Toxicology, 201746— This review, based on an "extensive database of research" concluded that "sucralose is safe for its intended use as a non-caloric sugar alternative."

Conflict of Interest — As reported by Marion Nestle,47 this so-called safety study "was commissioned by the Calorie Control Council,48 a trade association representing 'manufacturers and suppliers of low- and reduced-calorie foods and beverages, including manufacturers and suppliers of more than two dozen different alternative sweeteners, fibers and other low-calorie, dietary ingredients.'"

The authors are also affiliated with Health Science Consultants and Intertek. (One of the authors on this study is also an author on the Regulatory Toxicology and Pharmacology study above).

According to Nestle, the Calorie Control Council has a vested interest in demonstrating that Splenda is safe, and the consultant groups have a vested interest in pleasing the Calorie Control Council.

Nutrition and Cancer, 201649— This scientific review concluded that "sucralose does not demonstrate carcinogenic activity even when exposure levels are several orders of magnitude greater than the range of anticipated daily ingestion levels."

International Journal of Scientific Research, 201850— This is a rather confusing study showing weight gain in sucralose-treated rats, even though they didn't eat any more than the control group.

What's confusing is that the study authors still concluded that sucralose is "safe at least for a period of one month in sublethal doses" even though they believe "the body weight gain after sucralose ingestion needs to be relooked and investigated further."

American Journal of Physiology, 200951— This Australian study concluded sucralose "does not stimulate insulin, GLP-1 or glucose-dependent insulinotropic polypeptide release or slow gastric emptying in healthy humans."

Artificial Sweeteners Trick Your Body Into Storing Fat

Those who switch to artificial sweeteners are typically carrying extra pounds and/or are diabetic, or prone to these conditions. Unfortunately, this may be the absolute worst diet change you could implement if you're overweight or diabetic. Research has repeatedly shown that artificially sweetened no- or low-calorie drinks and other "diet" foods tend to stimulate your appetite, increase cravings for carbs, stimulate fat storage and weight gain, and promote insulin resistance and diabetes.

There are a number of different reasons for this. First of all, artificial sweeteners basically trick your body into thinking that it's going to receive sugar (calories), but when the sugar doesn't arrive, your body signals that it needs more, which results in carb cravings.

So, if weight control is the reason you're using these products, you'd be wise to reconsider. Based on the evidence, you'd be better off consuming regular sugar when you want sweet taste. Alternatively, opt for one of the sweeteners discussed at the very end of this article.

Journal of the American Geriatrics Society 201552— Seniors aged 65 and over were followed for an average of nine years, and there was a "striking dose-response relationship" between diet soda consumption and waist circumference. This held true even when other factors such as exercise, diabetes and smoking were taken into account.

Nature 201454— This important study was able to clearly show causality, revealing there's a direct cause and effect relationship between consuming artificial sweeteners and developing elevated blood sugar levels. People who consumed high amounts of artificial sweeteners were found to have higher levels of HbA1C — a long-term measure of blood sugar — compared to nonusers or occasional users of artificial sweeteners.

Seven volunteers who did not use artificial sweeteners were then recruited, and asked to consume the equivalent of 10 to 12 single-dose packets of artificial sweeteners daily for one week. Four of the seven people developed "significant disturbances in their blood glucose," according to the researchers.

Some became prediabetic within just a few days. The reason for this dramatic shift was traced back to alterations in gut bacteria. Some bacteria were killed off, while others started proliferating.

When you eat something sweet, your brain releases dopamine, which activates your brain's reward center. The appetite-regulating hormone leptin is also released, which eventually informs your brain that you are "full" once a certain amount of calories have been ingested.

When you consume something that tastes sweet but doesn't contain any calories, your brain's pleasure pathway still gets activated by the sweet taste, but there's nothing to deactivate it, since the calories never arrive. Artificial sweeteners basically trick your body into thinking that it's going to receive calories, but when the calories fail to arrive, your body continues to signal that it needs more, which results in carb cravings.

Appetite 201259— Here, researchers showed that saccharin and aspartame cause greater weight gain than sugar, even when the total caloric intake remains similar.

In 2011, the UT Health Science Center in San Antonio publicized the results of two studies, saying:60

"In the constant battle to lose inches or at least stay the same, we reach for the diet soda. Two studies presented [June 25, 2011] at the American Diabetes Association's Scientific Sessions suggest this might be self-defeating behavior.

Diet soft drink users, as a group, experienced 70 percent greater increases in waist circumference compared with nonusers [Editor's note: the study was 10 years long]. Frequent users, who said they consumed two or more diet sodas a day, experienced waist circumference increases that were 500 percent greater than those of nonusers.

'Data from this and other prospective studies suggest that the promotion of diet sodas and artificial sweeteners as healthy alternatives may be ill-advised,' said Helen P. Hazuda, Ph.D., professor and chief of the Division of Clinical Epidemiology in the School of Medicine. 'They may be free of calories but not of consequences.'"

Source: Yale Journal of Biology and Medicine June 8, 2010,: v83(2)

According to the authors:

"[F]indings suggest that the calorie contained in natural sweeteners may trigger a response to keep the overall energy consumption constant ... Increasing evidence suggests that artificial sweeteners do not activate the food reward pathways in the same fashion as natural sweeteners … [A]rtificial sweeteners, precisely because they are sweet, encourage sugar craving and sugar dependence."

International Journal of Obesity and Metabolic Disorders 200466— This Purdue University study found that rats fed artificially sweetened liquids ate more high-calorie food than rats fed high-caloric sweetened liquids. The researchers believe the experience of drinking artificially sweetened liquids disrupted the animals' natural ability to compensate for the calories in the food.

International Journal of Food Sciences and Nutrition 200367 — This study, which looked at 3,111 children, found that diet soda, specifically, was associated with higher body mass index (BMI).

Physiology and Behavior 199069— Here, they found that aspartame had a time-dependent effect on appetite, "producing a transient decrease followed by a sustained increase in hunger ratings."

According to the researchers, the results "were not explicable by differences in food consumption patterns. The data do not support the hypothesis that long-term artificial sweetener use either helps weight loss or prevents weight gain."

Commonly Reported Splenda Side Effects

Skin — Redness, itching, swelling, blistering, weeping, crusting, rash, eruptions or hives (itchy bumps or welts)

Lungs — Wheezing, tightness, cough or shortness of breath

Head — Swelling of the face, eyelids, lips, tongue or throat; headaches and migraines (severe headaches)

Nose — Stuffy nose, runny nose (clear, thin discharge), sneezing

Eyes — Red (bloodshot), itchy, swollen or watery

Stomach — Bloating, gas, pain, nausea, vomiting, diarrhea or bloody diarrhea

Heart — Palpitations or fluttering

Joints — Joint pains or aches

Neurological — Anxiety, dizziness, spaced-out sensation, depression

Report Reactions to Splenda and Other Artificial Sweeteners

To determine if you're having a reaction to artificial sweeteners — be it Splenda, aspartame or any of the others — take the following steps:

Eliminate all artificial sweeteners from your diet for two weeks

After two weeks, reintroduce your artificial sweetener of choice in a significant quantity (about three servings daily)

Avoid other artificial sweeteners during this period

Do this for one to three days and take notice of how you feel, especially as compared to when you were abstaining from artificial sweeteners

If you don't notice a difference in how you feel after reintroducing your primary artificial sweetener for a few days, it's a safe bet you're able to tolerate it acutely, meaning your body doesn't have an immediate, adverse response. Just know that this doesn't mean your health won't be damaged in the long run

If you've been consuming more than one type of artificial sweetener, repeat steps 2 through 4 with the next sweetener on your list

If you do experience side effects from an artificial sweetener (or any other food additive for that matter), please report it to the FDA (if you live in the U.S.). It's easy to make a report — just go to the FDA Consumer Complaint Coordinator page, find the phone number for your state, and make a call to report your reaction.

Keep in mind that some medications may contain sucralose as well, even if it's not listed on the label. If you continue to experience any of the symptoms above even though you're avoiding Splenda and other artificial sweeteners, then it may be worth investigating whether any of the medications you're taking contain artificial sweeteners.

Healthier Sugar Substitutes

Two of the best sugar substitutes are from the plant kingdom: Stevia and Lo Han Kuo (also spelled Luo Han Guo). Stevia, a highly sweet herb derived from the leaf of the South American stevia plant, is sold as a supplement. It's completely safe in its natural form and can be used to sweeten most dishes and drinks.

A third alternative is to use pure glucose, also known as dextrose. Dextrose is only 70 percent as sweet as sucrose, so you'll end up using a bit more of it for the same amount of sweetness, making it slightly more expensive than regular sugar. Still, it's well worth it for your health as it does not contain any fructose whatsoever. Contrary to fructose, glucose can be used directly by every cell in your body and as such is a far safer sugar alternative.

from HealthyLife via Jake Glover on Inoreader http://articles.mercola.com/sites/articles/archive/2019/02/06/sucralose-harmful-effects.aspx

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erectiledysfunc · 5 years ago

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gethealthy18-blog · 5 years ago

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336: How to Grow Sprouts in Your Kitchen for Nutritious and Inexpensive Food With Doug Evans

New Post has been published on http://healingawerness.com/news/336-how-to-grow-sprouts-in-your-kitchen-for-nutritious-and-inexpensive-food-with-doug-evans/

336: How to Grow Sprouts in Your Kitchen for Nutritious and Inexpensive Food With Doug Evans

Child: Welcome to my Mommy’s podcast.

This episode is sponsored by Beekeeper’s Naturals, which is my go-to source for all things bee-related. If you’re not familiar with them, they’re an amazing company. They make clean remedies that really work and that my whole family loves to take, no fight required. I’m sure you probably know that bees are absolutely vital to our global food system. And Beekeeper’s Naturals is on a mission to save the bees while creating products that support humans as well. They source all of their bee products sustainably and do a lot to support healthy bee colonies. All of their products, of course, are gluten-free, non-GMO, naturally-sourced, and keto-friendly. My personal favorite is their propolis spray which I use for natural immune support. I never have to fight my kids to take it because it tastes delicious and it’s my first line of defense at any sign of sniffles or cough or any time I’m traveling. I also really love their B.LXR Brain Fuel, which is a caffeine-free way to support focus and energy. I take this on days like today with podcasting when I need a little extra mental boost. As a listener of this podcast, you can save 15% on all Beekeeper’s Naturals products. Go to beekeepersnaturals.com/wellnessmama, and the code “wellnessmama” saves you 15%.

Katie: Hello, and welcome to “The Wellness Mama Podcast.” I’m Katie from wellnessmama.com and wellnesse.com, that’s wellness with an E on the end, which is our new personal care line of haircare and toothpaste that are food for your body, food for your hair, nourish you from the inside out. We think this episode is incredibly timely right now, and really practical for anyone listening but especially families, because we’re talking about a very easy, inexpensive way that you can grow some of the most nutrient-dense vegetables available in your own kitchen in a matter of days. I’m here with Doug Evans, who was an early pioneer in the health food movement. He lost his mother to cancer and his father to heart disease and he watched other family members suffer through various health problems, and invested in and co-founded several companies with a goal of helping improve the future of health in our country. He was the inventor and founder of Juicero which was a cold-pressed using system for use at home. And he also is really passionate and involved about sprouting and has written a book called “The Sprout Book.” And he lives off the water grid and the food grid on his land with private hot springs, just east of Joshua Tree, California. And sprouting is a big part of his life. He does it to a very wide degree. But today he shares his expertise and what he’s learned in ways that we can all implement this even if we have small kitchens or even truly no kitchen or no backyard, how we can all start to grow some of our own food. Very practical and very timely episode, and I think you will get a lot out of it. So without further ado, here we go.

Doug, welcome. Thanks for being here today.

Doug: Thank you so much for having me, Katie. It’s a real pleasure and an honor and I’m so excited. I was thinking about this literally all night.

Katie: Well, thank you. I’m excited to have you here. I think this is a really timely topic and an excellent one for moms because it’s so practical and so beneficial. And to start broad, actually I’d love to always start with a story. So we’re gonna go deep on sprouting today, which is something that I do at my house and I love and that you are definitely an expert in. But I always love to hear the story of how did you get into this world in the first place?

Doug: I had a really challenging upbringing and I think we all do, so I won’t go too much on that, but I got into a lot of trouble. All of my friends were on drugs and going to jail and really serious problems. And I escaped that world into another world by leaping and joining the Army. So I was a paratrooper in the US Army and that was more insane than my home life. And then from the Army, I got into graphic design and computer graphics and my life was going, I would say fairly well. I was in a relationship, I was making money, I enjoyed my work. I didn’t really have the connection of meaning and purpose that I do today, but I felt that I was doing good work and it was bringing out the best of me.

And then my aunt got diabetes and they chopped off both of her feet below her ankles. And then my uncle got heart disease and then my mom got stomach cancer. Then my father died from complications related to heart disease. And then my brother had the first of three strokes and then a heart attack and diabetes. And I thought my entire life was genetically-cursed and that I needed to really start to get my affairs in order that I just wasn’t gonna live. And I was 36 pounds heavier and just not having the best time ever. And that was kind of my wake-up call that I needed to explore changes in my life.

And I met someone who was a vegan and I’d never heard of the term “vegan” before. And she kind of enlightened me to the fact that there was a definitive connection, beyond correlated, between lifestyle and chronic illness. And that was so hard for me to believe, almost as if was the world round or flat, right? And it was so hard for me to comprehend. But once I made that connection, and that was 21 years ago, I never looked back.

Katie: Yeah. It seems crazy a little bit to think of now for me when, being where I am now. But I remember that in my journey as well. Probably close to, gosh, almost 15 years ago now. The first time I started realizing there was more to food than just calories and that it wasn’t just a matter of like how much we ate, but that the food quality really mattered so much. And it was, it’s been a long journey for me of learning what works best for my body and choosing the most nutrient dense foods. And part of that process for me has been shifting my focus from kind of the high school and college mentality about food just being calories that were tied to your weight, to food being chemistry and nutrition and vitamins and nutrients and a message that you send to your body. So rather than just looking at the amount that we eat, looking at the micronutrients and the density and what makes food really good for the body and approaching that from a perspective of nourishing the body versus ever depriving the body.

And that’s one of the reasons I like sprouts so much because they are, on the spectrum, an incredibly nutrient dense food and also an incredibly easy to grow and acquire food if you know what you’re doing, which I think is an increasingly important topic right now with everything that we have going on in the world. So to start broad, I would love for you to kind of define what are sprouts for anyone who may not be familiar and what are all the different types of sprouts?

Doug: Sure. Well, sprouts are the result of seeds coming to life. So there would be no life or plant life on the planet if there were not sprouts. And so if we go back to the seed, all plant life begins with a seed, which is a complete, living plant organism. So that’s a seed and they’re staying in this dormant state, literally waiting for the opportunity to burst into life, also known as germination. And my insight was that even though I had been sprouting for over 25 years and sprouting a lot for 21 years, I never made the connection that sprouts could be a meaningful food source as opposed to a garnish.

So the seeds themselves were, in sprouts, were popular in certain cuisines like mung beans in Asian cuisine or alfalfa sprouts for the hippy dippy trippies of the world. But the reality was there’s a whole range literally from A to Z of seeds that are now commonly sprouted, turned into food and they can go from azuki and bean sprouts and lentils and broccoli and clover and alfalfa to peas and hemp and radish. And so literally every vegetable that we know actually has a seed that can be sprouted.

Katie: Got it. So you said, I think maybe you’re right, people probably have heard of sprouts as a garnish, maybe on the sandwich or addition in a restaurant. And you said you had made the shift to thinking of them as an actual food source and not just a garnish. So explain a little bit more what that means and what kind of nutrients can we get from sprouts.

Doug: So I grew up in New York City and then I moved to California and I was toggling between Los Angeles and San Francisco. And then my life got composted. Everything that I knew from work and relationships all kind of ended. And so when it was time to begin, kind of this next chapter, I decided that I wanted to live in nature and I wanted to have space and see sunrises and sunsets. And the place that I could literally afford to do that was the desert because it’s very inexpensive. You could still buy an acre of land in the desert for $500 or $1,000. And so I decided to move to the desert. And so fortunately on my land, I have hot springs. So we have water and we have a little oasis, but we don’t have rich soil. And part of being in the desert is that you’re far away from things.

So not only am I in a desert, I’m in a food desert because I’m an hour and 15 minutes away from a Whole Foods, and the nearest restaurants are Del Taco and Burger King. So with that, I started to, and my life has still been plant-based. So I decided, how was I going to get my organic vegetables? And so I was like, “Oh, well, let me just start to sprout.” So I started to sprout some mung beans and some broccoli sprouts and some alfalfa and some peas, green peas. And there were, I think the epiphany was there was one day when I literally had no other food. It was like on a Friday, I had consumed all of my fruit from the farmer’s market. I didn’t have anything else. And this day I just ate sprouts and I felt good and I wasn’t hungry. And that kind of made the connection that, wow, I now have food sovereignty, I can grow my own food and well, I’m sure we’re going to cover it, but I was doing this in a 48-square foot kitchen without soil, without sunshine, using the most provincial, primitive sprouting tools, Mason jars, unbleached paper towels, cheesecloth and basic kitchen equipment. And all of a sudden, I was growing copious amounts of sprouts in a very small space and I was feeling great. And that was my kind of shift into sprouts.

Katie: I love that. And I think that’s a really important distinction to talk about is that unlike a garden, which I am also a huge fan of and I would guess you are, too, but sprouts don’t require outdoor space. They don’t require soil. They don’t require sunlight in the same way that the gardens do. So for people who don’t have that outdoor space, sprouts are a great alternative. And for people who do, I would say sprouts are also a great thing to use in conjunction with a garden. I’m, right now especially, I’ll just put that plug in there. I think those of us who can absolutely should garden and grow as much of our own food as we can just to support the supply chain and also because then we know where our food came from. And with sprouting, this is truly possible for essentially everyone, because you just said a 48-square foot kitchen. Did I hear that right?

Doug: That is correct. It is tiny. It is tiny, my kitchen.

Katie: And so if you can do it in that small space, you know, all of us with our, any varying size of kitchen can find space. And I’ll even say, for me, there have been times when I lived in small apartments and the kitchen was super small. You don’t actually have to grow them in the kitchen. They just need to be able to be rinsed a couple of times a day. So I’ve grown sprouts on a table in my living room before and things like that. So they’re very adaptable. Talk about like, let’s go through the basic process of sprouting for someone who’s never done it before. Walk us through kind of where they would start.

Doug: Well, I’m gonna start with broccoli sprouts because they, not only are they easy to do, they have these incredible nutrition properties. Basically, I start with filtered water or spring water and I buy organic seeds specifically designed for sprouting, which today I believe we’re very lucky because we live in a world where you can order them online and they can come in a few days. So that’s easy and we can discuss, you know, where to buy them later. But I will, I usually buy my broccoli sprouts seeds in a five-gallon bucket. And I will take one tablespoon of the seeds and add that to a Mason jar and then add about one or two ounces of water, just enough water so that the seeds are fully submerged. And then I will set that Mason jar either in the kitchen cabinet or under the cabinet and keeping it in a semi-dark space and avoiding sunlight and allowing that to sit for five hours or eight hours.

And then using cheesecloth, and they now make these really nifty lids that have a screen on them. So you can put them on top of the Mason jar or you can replace the metal plate that’s in the Mason jar with a piece of cheesecloth and screw it on top. And then I will strain the excess water from the jar and then I’ll add more water. I’ll rinse it again and then I will turn the jar upside down pretty close to, like, 90 degrees, 75 degrees. So it’s at an angle where most of the water will, all of the water will drain out but not instantly. And then I will set the jar upside down at this angle in a jar or in a tray.

I’ve recently adopted a bamboo dish drying tray, which is at a 45 degree angle and I’m keeping my Mason jars inverted in there. And then literally twice a day, in the morning and at night, I add water and then I rinse, add water, rinse, keep inverted. And within two or three days, you’ll start to see the seeds starting to burst to life and they literally grow exponentially. So within seven days, the volume of the broccoli seeds will go from something that is about a 16th of an inch diameter to something that is well over an inch of a living plant organism with leaves and a stem. And it’s picked up along the way, fiber. And we can go into the nutrition in a little bit.

And then after five days, seven days, harvest time comes where I’ll do a final rinse. I will let them sit all day without adding any water and then I’ll start to eat them or put them into the refrigerator. And there’s actually three paths that I’ll do with a finished sprout. I’ll eat it, I will refrigerate it or I’ll freeze it.

Katie: Okay. So talk about that because that’s another important thing to know is how can you store these sprouts after you said you can refrigerate it or freeze it. How does that process work?

Doug: So, because they are a fresh plant, and the operative word here is “fresh,” it has a short shelf life, so you must…refrigeration and chilling is nature’s preservative. So if you refrigerate it, you will extend the shelf life for several days. If you freeze it, you can extend the shelf life for months. And, you know, for those very few people that may have a low temperature dehydrator, you know, used for drying fruit or vegetables, you can also dehydrate them. And they’ll also last for weeks or months being dehydrated. And the ones in the refrigerator, they’re easy to use. You pull them out of the refrigerator. And what I do is literally, I want to add sprouts to every meal. So whatever I’m eating, I’m adding sprouts to them. If it’s frozen, I take them out of the glass jar, I transfer them into a Pyrex container or I have these cloth bags that are reusable bags for the farmer’s market and I put them in there.

And something I’ve recently started to do was I’ll take the sprouts, roll them into little balls and pop them into the ice tray. So I’m making broccoli sprouts ice cubes, and then I’ll add a little filtered water. So then when I’m going to make a smoothie, I pop out a few of the ice cubes, I’m able to add them to the smoothie as opposed to just ice. And there’s a secondary benefit from freezing them where it’s activating this enzyme and simulating the same benefit of massive chewing. So it’s breaking them down and releasing more of the compound sulforaphane, which we can get into. So those are the basics.

Katie: I love it. And yeah, I would love to take a little bit more of a deep dive into broccoli sprouts especially. And I have a tutorial of this and, of course, I’ll link to your book about this as well, but it’s one of my favorite sprouts not just because I think they’re delicious, but also because they have some really unique benefits. And I know there are ways we can optimize these benefits more. But you mentioned sulforaphane. And from my understanding, sulforaphane is created when an enzyme called myrosinase transformed something called glucoraphanin into sulforaphane. And then you can correct me if I’m wrong on that. But basically like from what I understand, those two things, myrosinase and glucoraphanin are found in different parts of the plant. And so you mentioned chewing or freezing or I often blend and that is supposed to help the compounds mix, I think, from what I understand. So first of all, explain what sulforaphane is and why we should all love it.

Doug: So, sulforaphane is an antioxidant compound and it exists in cruciferous vegetables. And so from broccoli and cauliflower and kale and wasabi and bok choy, the entire range of cruciferous vegetables contains this glucoraphanin and which, as you described, is the precursor to the sulforaphane. So they all have this. So the science of how this works and why this works is being deeply, deeply researched. And I’m actually doing a Zoom call recording with Dr. Jed Fahey from Johns Hopkins University, who is one of the team of scientists that discovered that broccoli sprouts and broccoli seeds have the highest level sulforaphane within the cruciferous family 20 years ago, this discovery was made or 23 years ago.

And so part of the plant’s protective mechanism is when there are pests that go to eat it, they respond by being bitter and other kind of natural defense mechanisms, so that bitterness will protect the plant. And it turns out that bitterness can have an effect on cells and the way that sulforaphane kind of works, and there’s a wide range. There was a recent white paper that I was reading that talked about how sulforaphane is being, is now being used to treat, not to cure, autism because it’s creating the same heat shock, which results when someone who has autism has a fever, they have less symptoms of the autism without getting the fever, the broccoli sprouts, a la sulforaphane, is able to create that same, a biochemical reaction in the body. And with treating this, the chemo protective properties are very powerful.

So, without doing a full discussion on antioxidants and how they work, the recommended kind of treatment, and there was probably over 150 documented research studies in 2019 on the use of broccoli sprouts, broccoli sprout extract and the myrosinase and the glucoraphanin forming the sulforaphane in healing. And people have attempted to patent these things. And the supplements are very expensive if you buy a sulforaphane supplement. But the reality is you can literally grow them for pennies a serving and eat maybe an ounce or two ounces to start gaining that benefit of this unique compound from it.

If we just shift over to a little bit more of mainstream nutrition, broccoli sprouts, one cup of broccoli sprouts, which is a few ounces of broccoli sprouts also contain about 60% of the recommended daily allowance of vitamin C. So they have, in these little sprouts, they’ve got vitamin C, they’ve got antioxidants, they’ve got the sulforaphane, they have chlorophyll, they have soluble and insoluble fiber, they have small amounts of protein. And so there’s all these things existing in a seed that you, as the mama, can nurture into development of this food. And it has been documented that all the cruciferous family has sulforaphane. Broccoli sprouts can have 20 to 50 and I’ve heard as even as high as a hundred times more of the sulforaphane of the mature broccoli, that vegetable.

Katie: Wow. Yeah, that’s really, really drastic. And part of my own personal process, I’m gonna try freezing more because that’s a great idea. But I grow these all the time kind of in rotation on my counter and I’ll make a smoothie out of broccoli sprouts and that, like you said, breaking up the broccoli sprouts can increase the sulforaphane availability as can, from what I’ve read and you can verify this, the heat. So we know that cold can, but it seems to be right about 150 degrees that there, it can increase that activity. So I’ll soak the sprouts in water at that temperature and then make it into a smoothie and add a little bit of mustard powder and then drink it immediately. I’m curious if there’s anything about that process that you would change to make it even more available.

Doug: I think that mustard seeds can also be sprouted. And are you buying mustard powder or are you using fresh mustard seeds?

Katie: I’m actually usually using just mustard seeds that grind up in the blender as well. But I have read that they can increase the sulforaphane because they also contain myrosinase.

Doug: So this is a secret that I’m happy to share, and this is something I learned after I wrote the book. The most amount of sulforaphane is in the seed itself. And as the seed grows and it sprouts and it goes into a mature vegetable, the sulforaphane or glucoraphanin content does not increase. It stays finite. So the most concentrated amount of the sulforaphane is in the seed itself. So, my secret that I do is I use a coffee grinder and I take mustard seeds and broccoli seeds and I grind them into a powder. And then you sprinkle that dust into anything if you’re looking for a high dose.

And then the most important part on consuming this food is you can’t inhale it. Like, you literally need to stare…..Like, to me, my process is I will stare at it and think about those seeds and the sulforaphane and the broccoli and the nature and the healing properties so that it’s like Pavlov’s dog. I want to be salivating and bringing up the digestive fluids and activating my body for the process of intaking this. So literally the first step for me, it’s a very meditative, surreal, serene process of using my eyes to prepare for the consumption. So that’s phase one.

Phase two is, I will then take this and literally, even though it may be in a liquid form or a blended form, I will chew that to mix this potent formula with my saliva. And by mixing with my saliva, I’m sending keys to the brain, clues and cues to the brain, which are then activating the digestive fluids in the stomach to begin the processing for the absorption. And then the next stage is swallowing it slowly and doing this in a ritualistic fashion on a relatively empty stomach, preferably an empty stomach. So there’s enough within the smoothie, you know, and I’ll add a black pepper, I’ll add a turmeric. I’ll add other more mature vegetables.

The research is actually saying that you get the most benefit when you’re combining broccoli sprouts and mature broccoli in a smoothie. And so really, I’m having this smoothie and letting it sit, letting it digest, letting the body absorb it, because otherwise it could be like eating corn where it’s going in and out without a lot of assimilation and bioavailability.

Katie: I absolutely agree. And I think that’s great advice for anything we eat, truly, is to chew it more, to be more present and to eat slowly. I think that alone can make a big difference for a lot of people in digestion knowing what we know about digestion beginning in the mouth and the enzymes necessary for the entire process and how we can optimize that just by being more conscious when we’re chewing. So I think that’s really, really good advice.

And yeah, I love all the points that you mentioned about sulforaphane and I think we could probably talk all day just about broccoli sprouts and sulforaphane and detoxification and how there are studies. I mean, it’s truly incredible. This is one of those things that I always encourage people to do because it’s so inexpensive and we’ve got studies showing that it’s good for the brain, it’s good for fighting cancer, it’s good for your heart. It increases glutathione as it’s an Nrf2 activator. People use this for weight loss. They think there’s positive effects for anti-aging, it boosts liver function. It reduces inflammation. I think as far as, I don’t think there are any silver bullets, but I think in general, this is one that is almost universally beneficial for people.

And I know I was first introduced to it by my doctor when I got diagnosed with Hashimoto’s. I had nodules on my thyroid and his advice was to start eating broccoli sprouts every day along with some other dietary interventions and some supplements and some, even at the time, pharmaceuticals, of course. But he explained that because of the compounds in broccoli sprouts, they actually show some anti-nodule, anti-tumor and anti-inflammatory activity. So for people who are struggling with any kind of inflammatory disease like an autoimmune disease, it can be really helpful. And I noticed that I really felt better the more and more I did that. And now, like I said, it’s a regular part of my life. What are some of the other favorite sprouts that you always have going in your kitchen?

Doug: I will, I love sunflower sprouts, and sunflower sprouts, which are also a quasi-microgreen, and we could talk about that in a moment, but microgreens are a relatively new category, you know, just a few decades old. But the sunflower sprouts, I love and I use as an alternative to lettuces in my salads. So they’re hearty and they’re rich. And so I love them. I recently started to like leek sprouts because they have this really spicy kind of kick to them, which can add life to a lot of things that I wasn’t prior exposed to.

I’m also, as a, someone who’s plant-based, people always ask, where do I get my omega-3s from? Do I take a supplement? And my experience with supplementing vitamin omega-3s has not been very good because I think the vitamin, the omega-3s get rancid whether you’re doing an algae supplement or a fish oil, which I’ve never done and I don’t have any plans to do it, but the plant-based omega-3s also leave a aftertaste in my mouth. Or if I burp after, or they’ll make me burp, it’s gross.

And so I was really getting into chia and making chia pudding and eating chia seeds. And about a year and a half ago, I started to sprout chia. And so now you’re getting the omega-3s and you’re getting the fiber and you’re getting the chlorophyll and you’re getting vitamin C. So, and I’m sure you remember the Chia Pet. I use an unglazed terracotta pot drip tray from plants and I soak them so that they’re wet. I sprinkle the broccoli, the chia seeds on them, and then I use a little spray mister. And within days, I have these activated chia seeds.

So I’m always working on chia, sunflower sprouts, always broccoli sprouts. I’m probably eating eight ounces of broccoli sprouts a day. And because I’m very active, my source of protein is usually sprouted green peas and sprouted garbanzo beans. And I’ve also, you know, soy, I don’t know what your opinion is on soy, but I think soy gets a bad rap in many instances. And, you know, the quality of soy is very relevant. So, organic soybeans that are sprouted are low-cost, a fraction of the cost of edamame, they taste even fresher and they’re alive. And so I’ve been using organic yellow soybeans. And that’s kind of my daily rotation.

And then I also have wheatgrass growing and I don’t have a wheatgrass juicer now, so I’m actually taking little bits of handfuls and I will chew the wheatgrass. And I’m doing it for my teeth and I’m doing it to get the nutrients from it and I just chew it, chew it, chew it. And no matter how much you chew, you will never break it down fully. So I chew it and then I remove the insoluble, undigestible fiber, roughage, and just compost that. But that chewing exercise is very good. And it’s, you have no choice. You can’t swallow that. So that’s my basic sprouting routine.

Katie: Okay. Let’s talk a little bit more about chia seeds specifically because I also love chia seeds. And people probably are familiar with Chia Pets if they remember them from back in the day. I also know how chia seeds can gel together. That’s one of their amazing properties and that’s why I use them to make chia seed pudding. Are there any special instructions when it comes to sprouting and rinsing chia seeds?

Doug: I don’t rinse them because they will become gelatinous very quickly. So, what I do is I wet, you can do this on cheesecloth, but then you’ll never get it off. So that’s why I like using the terracotta or the unglazed clay as a sprouting mechanism and medium. And it turns out the terracotta is porous and it’s breathable. So I will wet that. I will add the seeds onto it so that they’re literally touching each other. I try not to get a double layer or a stack. So I literally look so that the seeds are as close together as possible to form a single layer across the entire bottom of the terracotta plate. And then I will mist them and then they will kind of touch each other and they’ll form this little gelatinous film. And then I’ll cover that up. And then two or three times a day, I will continue to mist and bring them to life.

And so, if you, I posted something a few, probably a few months ago on chia seeds where I bought organic chia seeds in the health food store. And they weren’t sprouting seeds but they were on sale. And I thought, “Let me just try this.” And literally I put, one, I did sample A, I put the organic seeds, chia seeds in there. And then in sample B, I used my premium Sproutman organic sprouting seeds. And three days later, my organic sprouting seeds were about one inch tall and vibrant and healthy and the other ones were moldy.

And that was another, like, caused a few things for me to think about and research. And I found out that the organic seeds for sprouting were like the creme de la creme. Those are the first ones, the freshest ones. And then the ones that actually go into the bulk and that go into the packaging, they may actually get pasteurized and they get older and they don’t have that high germination rate. So if you’re going to sprout chia, I highly recommend getting fresh seeds specifically designed for sprouting.

Katie: Got it. Okay. That’s great to know.

And to shift gears a little bit, I know one thing I love about this is this is something that’s easy to do with kids as a way for them to see where some of the food supply comes from, even if you don’t have a garden. But it’s also truly something that’s easy enough that kids can do it on their own. Like you’ve explained the process and how easy it is to have this in our kitchen and how a lot of people probably have a lot of the tools already on hand to do this.

But I know you share the importance of this, but knowing where our food comes from and having a relationship with our food supply, and I think that’s something as parents, especially, we really want to make sure that we give our children the opportunity to do because often in today’s world, it’s easy to become completely detached from our food supply. And so I love that this is a way that kids can see the process and it’s so quick that it literally happens before their eyes and it’s exciting to them. And it’s also easy enough that even small children can become responsible for growing the sprouts. I also would love to talk a little bit about the distinction between sprouts and microgreens because that’s another thing that people can grow at home. So can you just kind of walk us through the differences and the similarities there?

Doug: Sure. So, microgreens kind of developed as a second kind of wave of the sprouts germination. So if you think about, a lot of the sprouts will go from a seed to a tail, and the little white tail and maybe forming a little leaf. And the microgreens, so sprouts can be grown in trays, in bags, in Mason jars, on terracotta. Microgreens are almost always grown in a tray so they can vertically grow up. And the microgreens typically will have leaves. They will be in a variety of vegetables that are very familiar in names to their mature vegetable countertops, you know, whether it’s cabbage or kale or arugula or beet or radish or amaranth or cilantro. So all of these are the miniature vegetables and they’re relatively easy to grow.

You typically will need a more sophisticated sprouting medium. And I say “medium” either as like a coconut husk or a soil or trays that allow the roots to go down. And they’re beautiful as a garnish and they’re actually, you know, can be a food source. The thing is they take longer to actually develop. So to grow a microgreen, you know, can be two to three times longer than the sprout. And so I focused on the sprouting because I’m using the sprouts as a food source, whereas the microgreens are, in my kind of view, are less yield, more flavor, more culinary specialty. But I’m not able to get as much food source in the per square inch of the kitchen in the time period that I have to eat.

Katie: Got it. Okay. That makes sense. And I feel like this episode has flown by. I love, like I said, I love this topic. I think it’s super timely right now. And I think that you have an amazing resource for people for getting started. So talk a little bit about your book and where people can find it.

Doug: So, during this time of living in the desert and during this time of home sheltering, sprouts just became really important for me. And so the book, this is probably the worst time to launch a book, but the best time to launch a book about sprouts. So I just, literally it airs today. I did a podcast with Marianne Williamson discussing poverty, starvation, food equality, and how sprouts could be a remedy for that. And so when I wrote the book, it was why to sprout, how to sprout, what to sprout, specifics about individual sprouts and then for the do-it-yourself recipes of how to use the sprouts as part of a meal where the recipes are all 100% plant-based, all raw, and 50% containing sprouts. So that’s the book.

And then the book also had interviews with other medical professionals and dieticians from Dean Ornish and Dr. Joel Fuhrman wrote the foreword and Dr. Joel Kahn to functional medicine doctors, Mark Hyman, and ketogenic doctors like Dr. Josh Axe and Joe Mercola, sort of a wide range of people, including yourself, that I interviewed for the book. So that’s really, the book is jam-packed and the book is available. You know, I was going to self-publish because I don’t like bureaucracy, but I ended up going to New York and taking a flyer and pitching one publisher, St. Martin’s Press, because I wanted the book to have maximum distribution.

So literally, if you go to thesproutbook.com, it lists everywhere where it’s sold from Barnes and Noble and Amazon and Books-A-Million to Powell’s. So it’s all over. The Kindle version is pretty good. I like the trade paperback. We made a specific decision not to put pictures in the book to keep the costs down and make it very accessible. And in times like this, Amazon is shipping the book fairly quickly. So, and it just launched.

Katie: Awesome. And, of course, that link will be in the show notes at wellnessmama.fm. For any of you who are hopefully outside exercising or if you’re driving, you can always find the show notes there and find all the links we’ve talked about including two blog posts on a lot of these topics. Another question I love to ask at the very end is, other than your own, is there a book or a number of books that have really dramatically impacted your life? And if so, what are they and why?

Doug: So, probably, the book that had the most impact for me was probably Scott Peck’s book, “The Road Less Traveled.” And, you know, there was a quote in there that I always think of and I share in particular with young people as well as troubled people is that life is difficult and this is a great truth, one of the greatest truths. And it is a great truth because once we truly see this truth, we transcend it. Once we truly know that life is difficult, once we truly understand and accept it, then life is no longer difficult because once it’s accepted, the fact that life is difficult no longer matters.

And that resonated with me that, you know, for some reason I thought everything should be easy. And when I realized like, “Oh, if you want to do something, it’s going to take work. If you want to do it well, it’s going to take more work. And if you want to learn something you’d never learned before, all these things are going to be difficult.” So I’ve accepted in my life challenges that are against all odds, and I have a ranch now with 25 acres and hot springs and I’ve never lived in a house before. I’ve never owned land before. I’ve never managed engineers before and water fluid systems and growing and just, it is difficult to kind of move off of the water grid and off of the food grid. But because it’s difficult and I have that in the back of my mind, it doesn’t matter.

This is just part of living that, you know, and I’m not a parent, you’re a parent, so I can’t speak to that. But I can imagine and I look into trying to walk a day in your shoes with your six kids and running a business and doing podcasts. Like, to me, because I’m not doing it, I think like, “Wow, that’s difficult. That’s really difficult.” And so that’s probably a book that had the most impact on me.

Katie: Got it. I love that. And I’ll link to that in the show notes as well. But Doug, I appreciate you giving practical advice. I think this is, like I said at the beginning, a very timely topic right now and one that I hope will stick even after we are able to start returning to life as it was before. I think this is a great change that many of us can implement. So I appreciate your mission to educate and to explain about this and all that you do in the world.

Doug: Well, thank you so much and likewise, I hope that I can be a reflection of the goodness that you have and the genius that you have, Katie. So, thank you and thank you for having me.

Katie: Thank you. And as always, thanks to all of you for joining us today and for sharing one of your most valuable assets, your time. We’re both very grateful that you did, and I hope that you will join me again on the next episode of “The Wellness Mama Podcast.”

Source: https://wellnessmama.com/podcast/doug-evans/

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woodworkinghere1 · 5 years ago

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TWV Podcast Episode 411: Will we nonetheless comply with the Paleo food regimen? ~ The Paleo Mother

Breaking News Today -

Welcome to episode 411 of The Complete View. On this week’s episode, Stacy and Sarah reply a listener’s query on how they now really feel concerning the Paleo label. Do they nonetheless determine with the Paleo method? What changes have they made to their ideas after following the Paleo food regimen for nearly a decade? All of this and extra in episode 411!

In the event you benefit from the present, please overview it on iTunes!

The Complete View, Episode 411: Will we nonetheless comply with the Paleo food regimen?

Welcome again to the Complete View, episode 4-1-1. (0:27)

Does 411 nonetheless exist as a useful resource you’ll be able to name?

This week, we now have a extremely wonderful query from Holly.

The subject is one which has been bouncing round in Sarah’s head for some time.

When she talks to somebody about how she eats, it may be difficult to navigate what vocabulary to make use of.

So now looks like a extremely good time to dig into this, particularly given the latest podcast title change.

Listener Query

Holly writes, “Hey girls, I’m a very long time listener of the podcast and I hope by telling you each how superior you might be that you’ll reply my query. (2:02)

Simply kidding! However I do know it might probably’t harm and it’s true!

Actually, thanks each for all of the work you do to maintain us within the know.

I’ve been discovering the covid-19 reveals so useful and I really feel like I get to rant with you each.

On to my query, Sarah I seen your new e book has non-Paleo and non-AIP meals in it and I do know the podcast title has modified, so… do you each even nonetheless comply with a Paleo food regimen?

I’d like to know what your diets appear to be now.

Additionally, what do you each suggest now for all of us searching for common well being pointers, if Paleo is now not the ‘factor’?

Thanks once more for all you do!

P.S. Sorry Sarah when you cowl this within the e book, I admittedly have simply finished a fast scan, and I promise to learn it quickly.

Sarah’s New eBook

Sarah utterly forgot to inform our podcast listeners that she simply launched her Intestine Microbiome eBook. (3:01)

The e book that Holly is referring to is Sarah’s new Intestine Well being Guidebook.

Sarah has been engaged on a Intestine Microbiome e book for about six years now.

She began this e book earlier than writing Therapeutic Kitchen.

Therapeutic Kitchen was a e book writing tangent, after which Paleo Rules was a second e book writing tangent.

Since Paleo Rules got here out, this e book has been Sarah’s singular focus.

She was wrapping it up earlier this 12 months after which when covid hit, it induced a delay within the publication course of.

Sarah nonetheless doesn’t know when it is going to come out, however her guess is that at this level will probably be someday in 2021.

As quickly as she came upon that this was not going to be the late 2020 e book she was pushing for, Sarah took the cohesive storyline of food regimen and way of life and bundle that up into an eBook.

The way in which that the Intestine Microbiome e book was coming collectively made it clear that it couldn’t be one e book the best way Paleo Rules is.

Sarah is taking the companion cookbook and can also be going to create an eBook out of that content material.

That can launch late this summer time.

So the Intestine Well being Guidebook is now stay and you’ll bundle it along with a preorder of the cookbook.

Sarah is providing a particular low cost for anyone who needs to try this.

To search out the supply, see right here.

From Stacy’s Level of View

Stacy and crew simply bought again from being within the wilderness for every week. (6:24)

She received’t name it tenting as a result of it’s extra glamping.

They prepped numerous meals earlier than they left and cooked over the fireplace every evening.

It’s fascinating for Stacy to consider this query within the context of getting simply been on that journey.

The completely different sorts of meals that they took this journey versus earlier glamping journeys

Issues have been very comparable, with some exceptions.

As we discuss what they’re every now doing and why, these factors will weave in.

Years in the past they didn’t take gluten-free graham crackers for instance.

Stacy made Paleo chocolate chip cookies after which they made marshmallows and used these do-it-yourself creations for s’ mores.

She additionally needs to notice for perspective that it has been over ten years since each Stacy and Sarah began their journey into what she would name a well being awakening.

They began with this concept of Paleo, however that well being awakening actually began when Cole was born and Stacy was breastfeeding for the primary time.

That is when Stacy realized that what she was consuming was going straight into him.

That transitioned over a few years till the delivery of Wesley, and that was the purpose by which Stacy realized that her physique was responding to sure meals in a means that was hurting her youngsters when nursing.

Stacy has realized from her physique what she tolerates vs. thrives on.

Additionally it is fascinating on this world of covid, how we want our our bodies to be thriving, and to be as robust as doable.

The place you might be is the place you might be, and there’s no disgrace in the place you’ve got been or the place you’re going.

After we discuss food regimen we discuss the way you select to eat your meals.

We aren’t speaking a few fad food regimen, a means that you simply eat for short-term outcomes.

This has all the time been a key idea on this present.

It has all the time been a few way of life.

In the event you concentrate on what feels finest for you and hearken to your physique, you’ll find a technique to stay a steadiness in your life to not take into consideration meals as one thing as something aside from gasoline.

Wholesome Dwelling

Stacy needs to refer everybody again to episode 358 on Intuitive Consuming. (11:16)

This present could be very consultant of our ideas on anti-diet and intuitive consuming.

On this episode, we share how one can incorporate this right into a means of wholesome residing.

There’s a response that your physique has to sure meals, and to disregard that’s not helpful to your long-term well being.

However how are you going to incorporate these meals with out it being a food regimen that you simply punish your self for?

This turns meals right into a reward, which isn’t good both.

If you end up in a spot the place meals has that sort of management or thought sample, please return and hearken to that episode.

It would actually inform the total image of what we’re doing to gasoline and nourish ourselves.

We attempt to optimize thriving, whereas nonetheless representing the emotional significance of a few of that stuff.

From Sarah’s Level of View

Sarah loves how Stacy framed the best way that her wholesome awakening journey started as a result of Sarah’s began with Adele. (12:33)

In her first being pregnant, she has gestational diabetes and she or he managed her blood sugar very well with cautious measuring.

When Adele was one she realized that she was getting that very same sickish feeling each time she ate.

Sarah nonetheless had her blood sugar testing provides and at some point after lunch determined to check her ranges.

Her ranges have been 200, which is the cusp between pre-diabetes and type-2 diabetes.

She doesn’t suggest this in any respect, however Sarah by no means informed her physician.

Sarah felt a lot guilt round this actuality as she was intimately conscious of the implications of diabetes.

In order that day was the day that she modified her food regimen, and she or he went to the factor she knew.

Sarah went low-carb, and in some ways, the final ten years has been a street of recovering from that stretch of low-carb.

She was in a position to drop pounds and normalize her blood sugar ranges and blood strain.

She had markers exhibiting her that she was wholesome, however her autoimmune illnesses have been getting worse.

It was a tradeoff.

When Sarah’s youngest daughter was closing in on two, it was really the autoimmune flairs that introduced her to Paleo.

Sarah’s instant was response was that Paleo was loopy, however as she dug into it the science made sense.

As soon as Sarah bought into it, she went chilly turkey with it on August 31, 2011, which helped numerous issues.

Nonetheless, it didn’t assist every thing so for her New 12 months’s decision that 12 months she began the autoimmune protocol.

At the moment AIP was very poorly outlined.

So Sarah outlined and established what AIP was and is now, on the similar time she was doing it.

Sarah was very influenced by Dr. Terry Wahls TEDx presentation.

Extra on Sarah’s Journey

So she used her data base to grasp how meals work together with the human physique, all through this whole expertise. (18:36)

And he or she has by no means stopped persevering with to study.

As Sarah has continued to study, she has continued to tinker along with her food regimen.

Through the years this has was one thing that she doesn’t know if Paleo is the proper label to explain how she eats now.

The time period Paleo, as is usually outlined, continues to be outlined as what you don’t eat.

Sarah doesn’t consider that what you remove makes a food regimen wholesome or not.

It’s really the meals that you simply eat that’s what determines whether or not or not that food regimen is wholesome.

And it’s the nutrient density that serves as the first standards as as to whether or not a food regimen helps well being.

Eliminations are issues that you simply add on high of that to deal with particular well being challenges or targets.

Sarah’s food regimen has actually expanded over that point.

This began in October of 2012 with methodical reintroductions after having adopted the AIP for about 10-months.

A whole lot of these reintroductions have been profitable.

When she began the AIP Lecture Collection in 2019 she realized that she was scared to reintroduce past what she had already finished.

Sarah was so snug with the place she is at that she didn’t wish to reintroduce something additional and run into doable setbacks.

Nonetheless, she realized that she actually wanted to vary her mindset round that.

When you’ll be able to develop your food regimen to permit for nutrient enlargement, that’s making strides in the direction of improved well being.

This microbiome analysis has solidified Sarah’s emotions in the direction of numerous the meals that the Paleo food regimen has been criticized for eliminating.

Legumes and rice are two examples that Sarah highlighted.

The place Paleo Fell Quick

One of many issues that Paleo has failed when it comes to serving its group, is the best way it has lumped meals collectively. (23:19)

The framework of the food regimen says no grains, no dairy, no legumes, and no processed meals.

Sarah feels that it’s unfair to lump all of these meals collectively.

There are some horrible grains, and there are literally some grains with science to again their completely different advantages.

That is true for legumes as effectively.

While you have a look at the intestine microbiome you’ll be able to see very clearly which grains and legumes profit the intestine microbiome and which don’t.

In order Sarah was pulling collectively this data, she began methodically difficult legumes, dairy, tomatoes, and switched from white to brown rice.

What labored has turn into very average additions to her food regimen.

Sarah’s food regimen continues to be largely greens, fruit, and a average serving of protein.

Introducing these different meals requires a extra nuanced method.

It requires with the ability to not lump every thing collectively and choose what to eat fastidiously.

If we take this nutrient-density method, then we’re consuming what we have to thrive, and it adjustments how we tolerate some meals which may have antinutrients, however in the end have numerous useful diet to supply the physique.

Stacy thinks that there are numerous issues that we now have talked about on this present which can be far and wide if you’re attempting to trace when and the way Stacy and Sarah’s journies unfolded.

We all know this sounds very sophisticated.

Nonetheless, doing easy issues like meal planning assist to just be sure you have sure meals in your meal plan a number of instances every week will simplify the method.

For Stacy, it may be one thing so simple as making do-it-yourself tuna salad.

Stacy’s Journey

Stacy and Sarah have had the same method. (29:57)

Nonetheless, Stacy will admit that her method is loads much less targeted on as many vitamins as Sarah is dedicated to.

If Sarah’s is extra Paleo 80/20, Stacy thinks her method is extra 75/25.

Nonetheless, it’s also vital to grasp that her objective is now not weight reduction.

She misplaced 134 kilos on the peak of her weight reduction, however she solely bought to that variety of the dimensions at some point and she or he did it by way of disordered consuming.

Stacy justified the disordered consuming with intermittent fasting.

Because of her habits, she had digestive misery which induced nutrient deficiency, and she or he had a thyroid nodule and an enormous aptitude.

Sarah and Stacy, together with a medical skilled, needed to work to assist Stacy restore her well being throughout that interval.

It bought actually dangerous healthwise and she or he wanted to get well.

Not simply intestine well being needed to get well, Stacy’s physique was in a nasty place.

In 2015, Stacy requested the query, is your Paleo problem justifying disordered consuming?

This was controversial as a result of on the time many have been doing Paleo challenges each different month as a “regular” a part of their food regimen.

Stacy identified that this isn’t being Paleo, and consuming to include a nutrient-dense, anti-inflammatory way of life.

That is utilizing Paleo as a yo-yo food regimen.

The extra Stacy turned conscious of what was taking place to her and lots of others locally, it was the place Stacy and Sarah began speaking about metrics of well being.

There was additionally numerous fatphobia locally.

Extra on Stacy’s Journey

From Stacy’s perspective and awakening in all of that is nonetheless very health-focused. (32:19)

Stacy needs well being, wellness, and longevity for her household.

Her authentic objective with beginning Paleo was that she had such low power and eager to play along with her youngsters.

Fascinated with that authentic objective and the place she is at right now, Stacy feels that meals enabled her to have the power she wanted to get extra energetic.

She is worlds other than the place she was when it comes to her power ranges and wellness on the whole.

Stacy did placed on weight as she got here out of that low-carb, Paleo interval.

That was her starved, it was not an actual weight.

Stacy ended up rebounding and reaching a extremely good place till she injured her again, which then she couldn’t transfer for a 12 months.

Stacy placed on weight from that time frame, however she has maintained a major quantity of that weight that she initially misplaced.

Nonetheless, Stacy actually doesn’t weigh herself because of her historical past with how she equates her value to that quantity on the dimensions.

Physique positivity and self-love have turn into essential to Stacy as she optimizes her well being.

Stacy appears at meals and asks herself, “is what I’m consuming going to offer me wellness and longevity?”

And typically that’s the motivating issue she must not get ice cream or no matter it’s.

This comes from a a lot completely different place, one with out deprivation and punishment and people sorts of issues that Stacy did for therefore lengthy.

And it’s not linear.

For Stacy, she didn’t flip a swap and was mounted.

These are habits that she has to persistently work on and quarantine has not been simple.

Nutrivore

That is the place Stacy has actually modified her mindset, as she at the start thinks of herself as a nutrivore, somebody who prioritizes nutrient density. (35:49)

Stacy acknowledges that they’ll’t have a food regimen of solely white rice, but when they’re sick and that’s the solely factor they can maintain down, how can they optimize it?

They’ll put in grass-fed ghee, cook dinner the rice in bone broth, put kelp on high, after which for his or her subsequent meal discover one thing else like candy potatoes to fill the carb cravings.

Stacy does concentrate on including nutrient density and greens to what she describes as a gluten-free, corn-free, legume-free, and night-shade free food regimen.

She would love to have the ability to eat these meals, however they don’t agree along with her physique.

Stacy just isn’t dairy-free in the identical means that Sarah is.

She will tolerate extra dairy, however not on daily basis.

The dairy that Stacy tolerates is fats solely kinds.

Stacy feels that there’s a huge distinction within the thought course of from the place they have been, to the place they’re now.

Sarah’s Implementation of a Nutrivore Food plan

Sarah has one thing very comparable. (38:16)

Previous to covid, when Sarah ate in a restaurant she would say she is gluten-free, dairy-free, and soy-free.

These are issues she is aware of she will be able to’t do.

The time period that Sarah most resonates with now’s nutrivore.

This finest describes Sarah’s method as a result of she appears at meals as offering her physique with the assets it must do all of the issues it needs to do.

And people assets are vitamins.

By adopting the time period nutrivore, as an alternative of claiming “I eat these meals and never these meals”, I’m saying that the first objective of my food regimen as a complete is to provide my physique with all of the important and non-essential vitamins it must thrive from my meals.

That’s the objective.

You may mainly match junky energy into your food regimen if the majority of your food regimen is made up of tremendous nutrient-dense meals.

As a result of these junky energy at that time aren’t taking away from assembly that objective of getting the entire vitamins that your physique wants.

This helps us get away from meals labels of excellent vs. dangerous, and will get into what’s the high quality of my food regimen?

Did I meet my dietary wants right now?

And did I meet these wants right now with some power deficit?

Sarah likes that this strikes us away from stigmatizing meals.

Nonetheless, it nonetheless acknowledges meals that aren’t good for anyone.

Sarah doesn’t consider that everybody must be strictly gluten-free.

As we get away from demonizing meals, we will get again to the factor that’s most vital.

Assembly the physique’s dietary wants is a high precedence.

From there you’ll be able to layer eliminations on high of that, or add further dietary concentrate on high of that to fulfill particular well being challenges and targets.

For instance, Sarah thinks of AIP as a sub food regimen of a nutrivore method.

There’s now rising science exhibiting that the intestine microbiome actually wants a minimal quantity of carbohydrate.

This quantity might be at the least 150 grams a day, if not 200 grams a day.

Learn how to Describe It

If Sarah have been to explain her food regimen to somebody who was serving her meals, she would describe it as gluten-free, dairy-free, and soy-free. (43:44)

If she was speaking to her neighbor who needed to make some dietary adjustments she would most likely use the phrase nutrivore.

Sarah would then discuss concerning the significance of consuming numerous greens, higher-quality meat, extra seafood, consuming fruit, consuming a serving of mushrooms a day, and a palm-full of nuts a day.

She would additionally discuss snout-to-tail consuming.

Additionally why soaking legumes continues to be a finest observe.

The main focus could be on consuming extra nutrient-dense meals and permitting them to displace the meals that aren’t doing us any favors.

Quite than eliminating meals which can be put into this ‘no’ class.

Stacy thinks this angle is useful.

It’s useful to be reminded of what our final objective is.

We’re then in a position to ask, okay, how can we get there in a sustainable means.

If you’re overly restrictive and you’ll’t stick to that, it isn’t good both.

How will you optimize with out boomeranging to the opposite aspect?

Customization

Stacy needs to level out a number of extra issues which can be distinctive to her since she doesn’t have a gallbladder. (46:05)

She has to pay specific consideration to fat.

Matt and Stacy have added extra olive oil and avocado oil, and use much less lard.

Additionally they eat gluten-free treats.

Stacy doesn’t do oats, and so they don’t do legumes of their household.

They do have brown rice pasta about as soon as every week.

If Stacy does have a meal of rice or pasta, she does attempt to make sure that she has a veggie-rich meal on that day to make up for the general greens and vitamins that she is attempting to realize on daily basis.

She additionally tries to maneuver her physique.

It’s about how she feels, and she or he has to hearken to her physique.

Sarah doesn’t really feel dangerous about cooking brown rice pasta in any respect.

Particularly after going by way of the intestine microbiome researching and studying about how good rice is for the intestine microbiome.

It’s not a base meals as a result of it doesn’t have a ton of diet, however within the context of a meal that includes different nutrient-dense choices, it turns into a superb contribution.

Stacy talked about this weblog publish on casserole prep.

She additionally takes dietary supplements of day by day collagen however doesn’t drink broth as typically as she use to.

Stacy additionally takes liver capsules, vitamin D, and magnesium.

She can also be including mushrooms with extra intention as of late.

Stir-fries are a favourite as of late, as Stacy finds it simple so as to add vitamins to those dishes.

Stacy has added issues in, but it surely hasn’t been as considerate as Sarah’s course of.

Nonetheless, she could be very conscious of what they’re including and what they’re or aren’t doing.

Stacy strives to be aware of steadiness as a result of social and emotional wellbeing when it comes to sustainability and disordered consuming has been so impactful to Stacy.

She has needed to actually study to hearken to her physique and actually discover a steadiness on how she feels when it comes to digestion and power, greater than the rest for it to work long-term.

You will need to Stacy to not really feel dangerous or to go off the rails.

This may be arduous when you come from a spot of dysmorphia or consuming issues or any sort of stuff like that.

For Stacy, she has labored on that stuff and gone to remedy and turn into self-aware.

If you’re combating these items, you’ll be able to’t simply remedy it in a vacuum.

When there may be feelings round your meals, you do have to deal with the emotion or else you’ll by no means remedy the issue.

Closing Ideas

One of many issues which have allowed Sarah to embrace the time period nutrivore is to develop a more healthy relationship with meals. (1:01:03)

Identical to once we first adopted Paleo, 9 to 10 years in the past, that was all the time going to be a way of life.

It has developed, and her food regimen has expanded.

Whereas Sarah thinks of it as nutrivore, you can additionally name it AIP upkeep part, or Paleo plus, or 80/20.

There are different labels that we will use, however it’s nonetheless a way of life.

It’s about lifelong well being and hopefully bettering her longevity.

This nonetheless contains getting sufficient sleep, managing stress, residing an energetic way of life, and nature time.

These are all nonetheless items of the well being puzzle for Sarah.

However what she has been in a position to do by shedding the dogmatic guidelines which were related to the Paleo food regimen for therefore lengthy is to develop a more healthy relationship with meals.

One of many unwanted effects this has had is that portion management is way simpler, which has all the time been an actual wrestle for Sarah.

This more healthy relationship with meals has allowed Sarah to common her cravings and urge for food.

Getting past Paleo has allowed Sarah to repair among the meals relationship issues that she was nonetheless having on the Paleo food regimen.

Stacy and Sarah have been speaking about performing some adjustments on the present for a very long time, and you might be seeing a few of them with the title change of the present.

They’re planning to let go of their G-rating quickly in order that they’ll loosen up a bit on issues.

Stacy and Sarah’s true unfiltered ideas on issues shall be coming by way of within the subsequent few weeks.

That’s it for this week’s episode.

Thanks for listening, and we shall be again subsequent week! (1:07:20)

The publish TWV Podcast Episode 411: Will we nonetheless comply with the Paleo food regimen? appeared first on The Paleo Mother.

The post TWV Podcast Episode 411: Will we nonetheless comply with the Paleo food regimen? ~ The Paleo Mother appeared first on Breaking News Today.

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