Balanced Bites Podcast with Diane Sanfilippo & Liz Wolfe | The 4R Protocol & Gut Healing

Podcast Episode #326: The 4R Protocol & Gut Healing

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Balanced Bites Podcast with Diane Sanfilippo & Liz Wolfe | The 4R Protocol & Gut HealingTopics

  1. News and updates from Diane & Liz [1:50]
  2. Black Friday/Cyber Monday Purchases [9:29]
  3. Mail Bag Chat [14:50]
  4. Gut healing and Candida [23:35]
  5. WYMOI: What you're missing on Instagram [32:23]
  6. Closing thoughts [37:01]

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Balanced Bites Podcast with Diane Sanfilippo & Liz Wolfe | The 4R Protocol & Gut Healing Balanced Bites Podcast with Diane Sanfilippo & Liz Wolfe | The 4R Protocol & Gut Healing Balanced Bites Podcast with Diane Sanfilippo & Liz Wolfe | The 4R Protocol & Gut Healing

You’re listening to the Balanced Bites podcast episode 326.

Diane Sanfilippo: Welcome to the Balanced Bites podcast. I’m Diane; a certified nutrition consultant, and the New York Times bestselling author of Practical Paleo and the new book, the 21-Day Sugar Detox Daily Guide, releasing on January 2nd. I live in San Francisco with my husband and fur kids.

Liz Wolfe: I’m Liz; a nutritional therapy practitioner, and author of the Wall Street Journal best-seller Eat the Yolks; The Purely Primal Skincare Guide; and the online program Baby Making and Beyond. I live on a farm in the mystical land of the Midwest, outside of Kansas City.

We’re the co-creators of the Balanced Bites Master Class, and we’ve been bringing you this award-winning podcast for more than 6 years. We’re here to share our take on modern paleo living, answer your questions, and chat with leading health and wellness experts. Enjoy this week’s episode, and submit your questions at or watch the Balanced Bites podcast Instagram account for our weekly calls for questions. You can ask us anything in the comments.

Remember our disclaimer: The materials and content within this podcast are intended as general information only, and are not to be considered a substitute for professional medical advice, diagnosis, or treatment. Before we get started, let’s hear from one of our sponsors.

Diane Sanfilippo: Today’s podcast is sponsored by Vital Choice seafood and organics. Purveyor of premium sustainably sourced seafood and a certified B corporation. Vital choice offers a wide range of fish, shellfish, humanely raised meat, protein rich bone broths, and paleo friendly snacks like organic dark chocolate, super antioxidant trail mix, and bison jerky. My favorites from Vital Choice are the king salmon, seaweed salad, and canned Ventresca tuna. And Liz’s favorites are the salmon and the tanner crab. Celebrate the holidays, and your health, with premium seafood and organics from

1. News and updates from Diane & Liz [1:50]

Liz Wolfe: Alright, so Diane, my friend. What is up with you this week?

Diane Sanfilippo: All of the things that are up. {laughs} Well, as you know, this book tour is going to kick off beginning of January. I’m going to rattle off a bunch of cities that I’ll be in. I’m not going to list off the dates, because it just takes way too long. But if you hear a city that’s near you, or near a friend, come join us. And I say us, because I’ll be having a few friends join along the way. You’ll be with me in Kansas City, which that will be super fun.

Alright, so here’s all the stops I’m making. And more dates will be coming soon. San Francisco, Orange County, Montclair, New Jersey, Philadelphia area, so that will be Cherry Hill, New Jersey. Washington D.C., Atlanta, Nashville, Kansas City, Boulder, Denver, Phoenix, Dallas, Austin, and Houston, and Salt Lake City. And, I believe we have a couple of Pacific-Northwest dates that are getting mixed in there as well. I’m pretty sure it will be Portland, Seattle, and Tacoma, with a special note that my friend, Robyn Youkilis, of Your Healthiest You, will be at all of those events. She has a book releasing on February 13th, and we just thought it would be super fun to do some events together. So we’ll be doing those events together in the Pacific-Northwest. And then also a Sacramento date that’s getting confirmed. I believe it’s going to be somewhere in the middle there, so stay tuned for that. So I hope to see you guys at a tour event.

It’s; oh my gosh. I’m tired just listing them all off. But I think it’s going to be just a really fun time. I know for me, Liz, you and I have talked about this. Writing a book; it’s not done when the book is done. Which, it feels like it should be. It feels like; ok. I did that thing, and now it’s done. But really it’s just the beginning, because that’s when people start to get it and start to use it and give their feedback and tell you how they’re doing with it. The tour for me is kind of the reward. I get to now go and meet all these people, and spend time in a room, and share that energy exchange. Which, for me that’s really the fun part. And it is kind of the reward.

So I hope that if you're near one of those cities, that you come out to see me. Every single person there, I really appreciate your presence. So, there’s that.

And leading up to January and leading up to the book release, I’ve got a group on Facebook called the Healthy for the Holidays Facebook group. Well, it’s not called the Facebook group. But Healthy for the Holidays. And I’m talking all about different issues that come up around the holidays. One of the topics we’re going to talk about later in this episode. But it’s just a great place to come chat about your experience leading up to the holidays, and to the New Year. Because not everybody wants to be eating squeaky clean right now. And some people want to do a detox, and some people don’t. Some people want to drink, and some people don’t. So we’re just kind of talking about all of those issues and how to kind of have conversations with family or ally of it.

So it’s just like a safe place for people to have some good conversations, like how can I deal with this. Just move through it without feeling like you have to either be restricted or totally go crazy. Either way, it’s just a nice conversation that we’re having there. So come join us in there. You can link to that through any of the show notes. I’ve got it linked through my Instagram profile all over the place. It’s just called Healthy for the Holidays. I’m sure you can find it on Facebook.

And then, last couple of notes. Preorder goodies for the new book. If you go to you’ll see what those gifts are. I’ve talked about them before on the show, so I just want to mention that you can get that all there. I will find a way to give preorder goodies, so those of you who come join us at a live event, don’t worry. There will be so much amazing stuff for those of you at events. Hint, hint, wink, wink, we have some great stuff coming. Some swag and goodies.

And last but not least, I guess. This is kind of for both you and I. If people are looking for a health coach; I know we have a ton of health coach and nutritionists and NTPs and NTCs who listen to the show. But if you're listening and you're wondering where to find somebody who relates to the type of stuff that we talk about, who has either been trained by us or who has gone through similar schooling to what we have, head over to There’s a find a coach button. And one of those you can find people who were practitioners who got certified through our Master Class practitioner class. Which I think; they have so much knowledge and so much insight into how to help you and coach you through nutritional changes. But if you're looking for someone to coach you through the 21-Day Sugar Detox, you can also check it out there as well. Or at anytime. Those are all the updates that I have. What’s going on over there in KC?

Liz Wolfe: Oh, weird that you have more updates than I have. Wow. That’s a change of pace, isn’t it?

Diane Sanfilippo: {laughs} Your life-long update that should take up, I don’t know, 10 minutes, is having a child.

Liz Wolfe: I guess so.

Diane Sanfilippo: It’s a lot.

Liz Wolfe: Well, I was having a little bit of technical hiccup when you were talking there. But when you were talking about when you write a book, that’s not the end. You're not done. And I was thinking; wow. That’s kind of like having a baby. You're pregnant and you're obsessing over everything you can possibly obsess over. And then the baby gets here and you’re like; oh wait. {laughs} Now I have to raise this thing.

Diane Sanfilippo: {laughing}

Liz Wolfe: Yeah. I totally get it on that scale. So, I did a really fun kind of webinar, hangout type thing with Steph Greunke from Rock Your Hormones, who is a registered dietician and just a super sweetheart. And she and I are both really, really passionate about moms, and babies, and healthy parenting. All that good stuff. And we just felt like we wanted to collaborate on something. So we were like; let’s do a fun kind of get-together type thing. Let’s bring our B-games, and pour a glass of wine or a glass of kombucha, and let’s just give people some tips on how to survive the holidays. How to not get taken by the current of all the holiday craziness. We talked a little bit about nutrition tips. We talked about saying no. Everybody all on the call together, all together, we said “no!”

Diane Sanfilippo: {laughs} Yeah, that’s what I was talking about. I think that was when you had the hiccup; the Healthy for the Holidays Facebook group I have. It’s not targeted specifically to moms. But this is obviously, you and I are on the same wavelength. Help people not go crazy right now.

Liz Wolfe: Yeah.

Diane Sanfilippo: Yeah.

Liz Wolfe: What’s funny; and we’re going to talk about this, I think, in a next episode that we record so I won’t talk about it too much. But I realize looking back on it, I’m really good at counseling other people. But then I completely miss cues in my own life, where I’m like; why did I not say no to that? That is something I should absolutely have said no to. Thinking about some of the travel and some of the stuff that we’re doing over the holidays that is really just stressing me out already. But that’s neither here nor there right now.

But we did this webinar. It was really fun. Gave away a ton of stuff from Primal Kitchen and Beautycounter. And I’m sure we’ll do it again. I’m not sure when at this point. I’ll be sure to let folks know. But if you sign up for, or if you're on my email list, or if you sign up for it, you can just go to I’ll send out the replay in my next email Monday in case you missed it. And you can also sign up for Steph’s emails and get it that way. So, it was lots of fun.

2. Black Friday/Cyber Monday Purchases [9:29]

Liz Wolfe: Alright. Now it’s time for a special segment we’re calling Black Friday/Cyber Monday purchases. {laughs}

Diane Sanfilippo: {laughing}

Liz Wolfe: I’m pretty sure this segment only comes around once a year.

Diane Sanfilippo: Yeah.

Liz Wolfe: Yeah. Diane, what did you buy on Black Friday, or Cyber Monday? How did you contribute to the consumer driven culture of the holiday season?

Diane Sanfilippo: {laughs} I mean, we barely did. And I don’t even know that all of these; I have a few things listed. I don’t even know that they were all in that timeframe. Scott was kind of stalking and watching the Amazon Echo Dot, because we have the Echo. Sometimes affectionately known at Alexa. Although, the device is called the Echo. And I really like using it. We use it in the kitchen as a timer a ton. We use it to play music, and we’ve played Jeopardy and different things like that. But honestly, it’s kind of a giant speaker/timer. We set many, multiple timers all the time. Also, super easy to use.

But we got the Dot because I wanted to be able to put a little; I don’t know, a little music playing situation in the office and in another room in the house, so it’s not just blaring loudly from the one speaker. I wanted it to be a little bit more ambient. I mean, this is; I don’t know if this is adulting, or nesting, or what it is. But basically, we live here now. We own this house, and we’re going to actually move into it and do things. So that was one. I’m pretty sure he got that on Black Friday.

We got a new crate for Harper, which I showed in my recent Instagram stories. And it’s like one of those wood; I feel like I saw them in Sky Mall for the last 20 years of my life. But definitely not safe for dogs who want to break out of a crate. it basically has a little latch on the front. And it’s safe for dogs who go into the crate and think that’s the end of the story. Which is Harper. But I just wanted something that didn’t look quite as unsightly as the black, you know, metal whatever it is, crate. So we got that.

And then a bunch of Beautycounter stuff. I mean, we probably both did that. But I got a bunch of fun little goodies. There were little travel sized eye makeup remover, mascara, and things like that. I’m such a sucker for minis. I don’t know if everyone is this way, but I’m like; look how cute it is! I don’t know if I need it. I try not to buy too much stuff. But I can’t really resist mini stuff. So that was really it. I was racking my brain. I’m like; did I get anything else? I don’t think we did. Did you guys get some stuff?

Liz Wolfe: No. Well, I’m the best kind of consumer. I don’t shop sales. I don’t bargain hunt.

Diane Sanfilippo: {laughs}

Liz Wolfe: If I want something, I buy it the first place I find it.

Diane Sanfilippo: I’m kind of that way too. I mean, other than something being specially released for those days.

Liz Wolfe: Right, yeah.

Diane Sanfilippo: I’m kind of like; I will get to it when I get to it. {laughing}

Liz Wolfe: Exactly. If I need this, I’m not going to price compare. If Amazon says it’s $127, I’m going to take that at their word that that’s the best price I’m going to get. So I’m not so good. But I did also shop the counter match discovery set. I was really excited about, from Beautycounter. I feel like since I’ve started using that serum, my pores have gotten even smaller. I always felt like I was doing pretty good with the pores being smaller with the charcoal mask and all that stuff. But I feel like the serum has really helped.

Diane Sanfilippo: Oh, you and your small pores.

Liz Wolfe: Oh shut up. Me and my teeny, tiny pores. No, I have pore stuff. I’ve got pore stuff I’m dealing with. But I really like that, and I’m going to give a few of those as gifts. Because I really do feel like counter match is just an awesome science-y breakthrough in skin care. So I’m excited about it. But that’s pretty much it. I more told other people about the deals that I knew about from Paleo Treats and Primal Life Organics and Primally Pure, and US Wellness Meats, and my favorite brands. But that’s about as far as it went.

Diane Sanfilippo: I will say, even though we are not really in a gift-giving vibe, like at large. Between Scott and I, we don’t really do gifts. We’ll kind of go out to a nice meal or something like that. I think if I lived physically closer to you, and Cassy, and some of my other friends. {laughs} I think I would be more inclined to just randomly buy gifts and give them, just because I do get so much pleasure from giving gifts.

I enjoy wrapping gifts. I’m one of those people; I know this is totally two camps. Some people hate wrapping gifts, and it’s super frustrating and annoying. And some people absolutely love it. And I actually really love wrapping gifts. But there were probably 5 or 10 years where I was super obsessed with figuring out gift giving and the best gifts for everyone. And then I think I just kind of pulled back and was like; nah. I think I’m done. But yeah, I don’t know.

Curious what camp people are in. If you love to give gifts, or don’t love it. Love to wrap gifts; don’t love it. Come let us know when we share the Instagram for this episode. Let us know.

3. Mail Bag Chat [14:50]

Liz Wolfe: Ok, I want to call this segment, Mail Bag Chat. So we had an email that came in, and this was in response to something Diane, that you're doing in the Healthy for the Holidays Facebook group you have. Is that right?

Diane Sanfilippo: Yes.

Liz Wolfe: Ok. Here’s the email. “Hey Diane! I just wanted to stop by and say thank you for all you do. I’ve been a BB podcast listener for a while, and love what you put out there. I also wanted to specifically say thank you for talking about the choice to drink alcohol, or not to drink alcohol. I think it’s so ingrained into some people’s minds that it’s normal to drink, and therefore abnormal to abstain. And they forget that they even have a choice to partake. So thank you for encouraging people to make the decision for themselves.

This has become all the more important to me in the past year. My sister and her husband were in a very serious car wreck last Christmas eve. My brother-in-law came very close to death. But by miracles and luck, is still alive. As of now, he has a spinal injury; no movement from the waist down. Here’s hoping that he might still regain some function, and we pray that he continues to heal. My sister is alive, and has transitioned beautifully from new bride to caretaker. The night of the wreck was very foggy, and there was only about 20 yards of visibility. They were hit by a drunk driver going 125 miles per hour.

I hope the way you use your voice and platform prevents someone; even just one, from having to go through this. Prevent someone from being in a wheelchair. Prevent someone’s identity forcefully being changed, and prevents the guilts of inflicting such pain on someone else. Not to mention the ripple effect it has through every single person you know and love around you. Thank you. Abby.” Wow.

Diane Sanfilippo: So. This email; I mean, I was definitely in tears reading this email just a couple of days ago when it came in. And there’s a couple of things that I want to say about it. One is that in my life, one of the things that kind of happened many years ago, not at the hand of a drunk driver but a very serious car accident that changed my family. And this happened when I was in high school; I was a freshman in high school. So the energy behind what’s she saying about everything that’s changed in the family; I mean, it hit me like a ton of bricks. I was actually sitting in my chair, reading it, and sobbing.

Because I felt it, you know. I really felt it. I’ve been there with how much. There has been more than one serious car accident that has happened in, not just my immediate family, but my extended family. Both of which have resulted in deaths; not just serious injury. So I don’t know if the second of these that I’m referring to had to do with a drunk driver or not. But I know how that feels. How that; you're just out driving and this type of thing happens. So when it’s at the hand of someone who is driving and drinking, then it’s just magnified and that much more painful.

So, to translate that. Or parlay that into what we’re talking about around drinking at the holidays. Because this is probably; I don’t have the statistics on this. But this time of year has to be the busiest time of accidents happening as a result of this. It does all start at the party. It starts at the mindset that people have coming into it. And you know, I think for the most part, our listeners are not the people who are going to be the drink pushers. And they’re not the people who are going to be trying to guilt or shame anybody for not drinking.

I think collectively we could probably say confidently that our listeners are at a place where they’re supportive of other people’s healthy decisions and I think that’s a community that we’ve fostered her and I’m really proud of that. I think if anyone is listening and that hasn’t been you. If you have experienced where you’ve had a moment where you’ve maybe; in hindsight, were trying to guilt someone or jokingly pressure them into having a cocktail, I think this is a good time to pause and reflect on what we’re all doing. Whether we’re contributing to that or not.

So this is part of the conversation that we’re having in that Healthy for the Holidays group, where whether someone is a food pusher or a drink pusher or what it is. Whatever it is. I think we’ve dealt with it; we’ve all dealt with it coming at us. But I think we can really be aware and change our own behaviors when it comes to how we treat other people. In this situation, and in others. Because you really never know someone’s background and experience. You don’t know if it has anything to do with their personal health and how they respond to alcohol or food. You just never know. You don’t know what’s going on in people’s lives; what the trauma has been. What their experience has bene. And I think as we get older, we learn more and more that we just never know someone’s story or reason for doing things.

And like you said earlier, Liz. People don’t need to say anything else after they said no. That applies to so many things in life. And I think if we love and respect and trust our friends and family, then we have to get to that place. Where we not only say no, and feel confident not having to give more reasons, but we allow other people to say no to us, and trust that it doesn’t mean that they love us less, or that they’re not enjoying themselves and participating in whatever it is we might have wanted them to participate in.

Yeah, so a lot of things came up with that. And that’s just part of the type of conversation that we’re having there. I mean, I’ve had lots of folks asking me; what do I do about my mom. Not my mom, this was the question. Her mom cooks the food for the holidays, and won’t let other people cook food. I just gave her some advice. I’m like, look I'm not an expert of every interpersonal relationship that is out there. But I can tell you what I would do, and take it or leave it. A lot of other people were like; this is what I had to do too. Or this is what I’ve done, and this is how it worked for me. And a lot of times, it’s a matter of laying out for your loved ones; this is how what you're doing makes me feel, and here are your options.

I mean, this is a little bit of all these different personality types that we all fall into. But sometimes we have to learn what that means for our friends and family. But you might have to say to somebody; I can either come to your party and bring the food I’m going to eat, or I can not come to the party. Or we can just hang out and socialize another time. And this had to do with Christmas for her. And that’s a hard thing, because she didn’t want to not be at Christmas. But at the same time, what was happening was feeling really hurtful because she wasn’t feeling respected for her own decision about what she wanted to do with her life.

I think part of it is the age that a lot of us and our listeners might be at. Anywhere from; I know we have listeners everywhere from probably teenagers up to 70s and who knows. But I think the bulk of our listeners are in this 25 to 45-year-old age range. And as we move through that age range, where we realize that our parents are just people. And they really don’t always know the best way to handle things. And they sometimes don’t realize that what they’re doing is actually; it’s not about them. It’s hurting us. So anyway. Those are some conversations we’ve been having, as related to both food and alcohol and all of that.

But I just wanted to thank Abby for writing in. And let you know that I see you, and I feel you, and I understand that pain, for sure.

Liz Wolfe: The Balanced Bites podcast is sponsored in part by the Nutritional Therapy Association. The NTA trains and certifies nutritional therapy practitioners and consultants (including me; I’m an NTP), emphasizing bio-individuality and the range of dietary strategies that support wellness. The NTA emphasizes local, whole, properly prepared nutrient dense foods as the key to restoring balance and enhancing the body’s ability to heal. Nutritional therapy practitioners and consultants learn a wide range of tools and techniques to assess and correct nutritional imbalances. To learn lots more about the nutritional therapy program, go to There are workshop venues in the US, Canada, and Australia, so chances are you’ll be able to find a venue that works for you.

4. Gut healing and Candida [23:35]

Liz Wolfe: And now it’s time for a listener question. Here we go. “Is following the 4R protocol a good first step to healing the gut, even if I suspect that I might have Candida overgrowth? I haven’t done any diagnostics for Candida. But I think that’s probably what’s going on. I don’t want to do a full-blown Candida cleanse, though, if I can start with 4R protocol to heal more broadly. I just relistened to Balanced Bites episode 180, and I’m concerned there might be something about the 4R protocol that could be counterproductive, or make an overgrowth worse. If I even do have an overgrowth; again, haven’t confirmed yet. If 4R could be counterproductive for Candida overgrowth, I’ll hold off and wait until I can work with a practitioner to diagnose and treat. I do have an appointment with a functional medicine practitioner who specializes in digestion, but wasn’t able to get an appointment until early October. I’m eager to get started supporting gut health before I work with a new doctor, though, and it seems like the 4R protocol is a great first step I can do on my own before and while I work with a doctor on more specifics.

Background; other than nagging skin issues, I’m in fantastic health. High energy, good sleep, lift weights, love life. Have been eating some version of paleo since 2008, but have never done a dedicated gut health program. My skin issues have never gotten better, even during times of super clean eating. Tons of antibiotics as a kid, and lots of family history of digestive issues. Crohn’s, ulcerative colitis, ulcers. I can’t tell you how much I appreciate all the wonderful content you produce. I’ve been listening to the podcast for years and recommend Practical Paleo to pretty much anyone who will listen. Like I said on Instagram, I’m on my fourth copy. Thank you.”

Well, considering she already met with the doctor, we might be a little late to the game. But that’s what happens when you have a lot of questions waiting for you. But I think this one is for you, Diane.

Diane Sanfilippo: Yeah. So, whether or not the 4R protocol is a good first step if you think you have a Candida overgrowth, in general. So I get this question a lot about whether someone should do the 21-Day Sugar Detox if they think they have a Candida overgrowth, or how they should approach it. When obviously we’re always going to tell people; if you suspect that there’s a real issue going on, I always want to recommend that you contact a naturopathic doctor or functional medicine practitioner. We get questions all the time through Instagram, even through some direct messages about people’s medical conditions. We always tell people to go see somebody who can work with you one on one. So that’s definitely always your first stop.

But when it comes to the 4R protocol, the specific intent with that is to target gut healing. And a Candida overgrowth is not necessarily going to be healed or reversed specifically with a 4R protocol. It can definitely help. So the 4R protocol is essentially; when we started talking about people going paleo. Which was pretty much nutritionists before we started calling it paleo; nutritionists would have identified what a paleo diet includes and exclude as an elimination diet. So this concept of going paleo was never really so new; it was just more this different name and it kind of had a different grounding in terms of rooting it in what paleo man would have eaten or just an evolutionary approach to nutrition.

But as I studied many years ago, and worked with my clients on, an elimination diet. If you were to look at all the potential irritants and allergens, it would be grains, and legumes, and dairy, and sugar, and all of these things that we eliminate when we go on a paleo diet. So just knowing that inherently that way of eating can help to clear up a lot of different things; if you look at what a Candida overgrowth can kind of be motivated more by when it’s even within the context of a real food elimination diet, you would still need to eliminate things like fermented foods for the most part. You would still need to eliminate things like fruit for the most part. A lot of Candida protocols will include green apples, and some of the fruits that include on the 21-Day Sugar Detox. So in that vein, the sugar detox is actually pretty close to what a lot of Candida “diet” handouts might look like. Because those are the foods that people are told to eat. Especially on level 3 of the detox.

But you could easily be following the first R, which is remove. The first R of the 4R protocol, which I cover in Practical Paleo. We’ve talked about it a ton here on the show. But remove, and then you have a step of repairing the gut lining, and reinoculating it, and then reintroducing foods. So in that remove stage, we may or may not technically be removing all of the things that could be irritating or exacerbating a Candida overgrowth in a standard 4R protocol.

So the short answer to this question is; no, I wouldn’t say that’s the first step if it’s a Candida overgrowth. Just doing that elimination is not actually going to take you where you need to go with that Candida overgrowth. But it’s not a bad place to start; it’s just not necessarily the very first. I mean, honestly, I actually think the 21-Day Sugar Detox is a great place for people to start with that. Because most elimination diets don’t get rid of a lot of the things like I said. Sweet fruits like mango could totally exacerbate Candida overgrowth. Or fermented foods could totally exacerbate that. So you wouldn’t typically find those eliminated in most elimination diet protocols. Like paleo or anything else. So just something to keep in mind there.

I do think it is always best to work with somebody one on one when you feel like you are trying different ways of eating. Especially when, in general, you’ve cleaned up your diet to eating mostly whole foods. Right? And you and I, Liz, on earlier episodes I’m sure we can reflect back to how maybe how much more strict we were about what we would recommend versus not. I think just getting rid of the junk. I think pulling it back to the trifecta of junky ingredients; refined. Refined wheat flour being one that tends to be problematic for a lot of people, versus something like a whole sprouted fermented wheat flour. It’s a totally different animal. Or plant, I should say.

Junky oils like canola oil. I was calling it “canoybean oil”. That’s about what I was going to say. Canola or soybean oil and hydrogenated oils. And corn syrup; high fructose corn syrup and tons of sweeteners. You can find all of those pretty much in the same aisle as Costco, {laughs} as I walk down the aisles. But getting rid of that stuff in the diet, and focusing more on real whole foods as a first step is always the best way to go. When you start to really strip out and get to the nitty gritty of things like rice, and lentils, and all of that. Those are not foods that are making people sick. And we’ve said that so many times. It’s like; sure, going paleo and doing an elimination diet can work really well. Just because not eating rice and lentils helps you get healthier in the short term, doesn’t mean that the rice and the lentils specifically were causing the problem. They’re in the context of so many other things.

So just kind of to give a little bit of context there with that recommendation. But I do think that working with a practitioner is always the best way to go on that.

Liz Wolfe: Agreed, and well said.

Liz Wolfe: Primally Pure Skincare is sponsoring this episode of the Balanced Bites podcast. Primally Pure’s founder, Bethany, believes that fewer is better when it comes to ingredients. She and her team formulate products using simple, real ingredients derived from nature for maximum potency and purity.

At, you’ll find their newly reformulated line of bestselling natural deodorants, including their amazing and incredibly effective new charcoal deodorant. You’ll also find Diane’s favorite Primally Pure product, dry shampoo, and my favorite, the Everything Spray.

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5. WYMOI: What you’re missing on Instagram [32:23]

Diane Sanfilippo: Alright. {laughs} Now, it’s time for a segment we are calling; WYMOI. {laughing}

Liz Wolfe: {laughs}

Diane Sanfilippo: Why moi, it looks like? What you missed on Instagram. We’ll just do a quickie here. I’m going to share a couple of things that you may have missed on Instagram; perhaps in stories or on the feed.

So, in my Instagram story you may have missed I shared our Christmas tree trimming to the worst song ever. I don’t even know what song it was. I literally was using some app where I could cut up my little fast-forwarded video, and then it gave me two songs to chose from. And I should know better. I should have just picked the Beastie Boys song, because I love Beastie Boys. But I can’t even tell you what this other song was, and this will probably pretty much be an inside joke for anybody who did see the story that was like; why is she playing this metal music while they’re decorating the tree? I wasn’t. We were watching Elf. But I was trying not to give you 5 Instagram clips without music. So there’s that.

Other things; epic cheeseboards, you guys. I’ve been putting these cheeseboards together, all with goat and sheep milk cheese because we just can’t do cow cheese. And you guys are loving them. They are some of the most bookmarked, saved Instagram posts I’ve ever done. And if you haven’t seen them, check them out. You can tap on them to see the brands. And see kind of where we’re kind of getting some of that stuff.

And then I shared recently Scott made the double pork tenderloin from the 21-Day Sugar Detox book, and I posted that on the feed. So you may have missed that one. What’s going on on your feed? You’ve got some cooking happening over there.

Liz Wolfe: Yeah, but I’m not doing it. Lucky for me. You know, my Instagram kind of goes in waves. There will be a couple of weeks where I’m on top of it. I’m Instagramming, doing Instagram story-ing all the time, and then I’ll have a total lull for like 2 weeks because I just can’t handle life.

But lately I think I did a story about the homemade sourdough bread that Colleen made for us. And some gluten free bagels using the mix from Legit Bread Company. And some; I don’t know, some baking, was it? I can’t even remember. I can’t remember what Colleen’s made.

So, if people; you know, missed it. I said this in a previous podcast. Colleen is someone who was going to work a couple of days a week for our family as a nanny. And I kind of realized I hate shopping for food, I hate cooking. She really liked shopping for food and cooking. And I don’t want to lose more time with my kid. So she’s doing the cooking and the shopping and a ton of help around the house. And she’s amazing. She’s super sharp. She sees what needs to be done and does it, versus waiting for instructions from me. Because, I don’t know. I feel like a lot of people that are just overwhelmed; probably a lot of parents, in general, feel this way. Where you're like; if you ask me for instructions, that is a whole nother road my brain has to go down. And I can’t figure that out right now. So please just figure it out for yourself. {laughs} so she’s been amazing in that way.

Anywho. So you’ll see her on my Instagram a little bit more now. And for a minute, I was kind of feeling guilty about that. Because I felt like; well, cue the responses. Well, everyone can’t afford a Colleen. Or, I wish I could do this, but you know, I can’t. We’re not wealthy. Rather than hiring a babysitter, I’m hiring somebody to do our shopping and cooking. It’s really not that different.

Colleen is really well-educated. And she has five other days during the week that she’s not working with us to pursue horticulture and biology and all of these other things that she’s amazing at. But she spends a couple of days a week helping our family. She brings her dog with her. It’s just a great situation. And I really believe that a lot of folks who have employed babysitters in the past could maybe kind of flip the script and find somebody that likes to cook instead of who can just watch kids.

So, I did get some good feedback from someone who said, “Thanks for not pretending that you do it all.” And I was like; wait, have I ever pretended that I did it all? {laughs} I feel like I’m pretty honest about what a disaster I am. But anyway, I’m glad it’s going over well. And Colleen has been just such an amazing addition to our family. I’m already dreading the day that she moves on. But until then, I will enjoy copious amounts of sourdough bread slathered in butter.

6. Closing thoughts [37:01]

Liz Wolfe: Alright, what are our closing thoughts for the day, Diane?

Diane Sanfilippo: So, I think I’m going to pull it back to the conversation around the holidays and saying no to things and kind of standing up for yourself. And a little bit about what you just mentioned with Colleen, and kind of making your decision. This is what I need. This is what I’m going to do. And other people’s thoughts and feelings about it are not my main concern. It’s my own life and I need to choose what’s best for me.

So I think keeping all of that in mind as we head through the holiday season, and into the New Year, honestly. I think the New Year is a great time to have a lot of reflections about the way that we’re just living our lives and putting ourselves at the forefront. Not in a selfish way; in a selfcare way. I think this is the greatest way we can practice selfcare; by knowing what we need. Learning it. Paying attention to it. As you had said; maybe you said yes to some things that later you realized; oh shoot, maybe I wish I hadn’t said yes to that. And no need to feel guilty or shameful or any of that around a past decision. We can learn from the decisions we make and how we feel about them, and then we can choose better next time. And I mean better for ourselves, whatever that means. There’s no ruling on what is better for anyone. We all have to make that decision for ourselves.

Liz Wolfe: I have nothing to add to that. Love it. Alright, that’s it for this week. You can find me, Liz, at and you can find Diane at Join our email lists for free goodies and updates that you don’t find anywhere else on our website or on the podcast. And, hey; if you love tuning in each week, as a gift to us this season would you do us a favor of hopping into the Apple podcast app and leaving us a review. It really helps new listeners find our show. See you next week.

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