Podcast Episode #48: Diane Talks Practical Paleo on Underground Wellness Radio

Diane Sanfilippo Podcast Episodes 2 Comments

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Enjoy this episode featuring Diane's interview with Sean Croxton of Underground Wellness!

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 LIZ WOLFE:Hey, I'm Liz, I'm the nutritional therapy practitioner behind CaveGirlEats.com. I'm here with Diane Sanfilippo, as always, who's the certified nutrition consultant and CHEK Holistic Lifestyle Coach and the woman behind BalancedBites.com. Welcome to episode 48 of, well, technically, it's the Balanced Bites podcast, but also not technically, so Diane [laughs] want to help me out here?

DIANE SANFILIPPO: First of all, good morning.

LIZ WOLFE:[singing] Good morning!

DIANE SANFILIPPO: It's obscenely early and I think our voices are both a little bit raspy which is making me laugh. I'm like, wow, hi Liz. Good morning. [laughs] Yeah, I've spoken to only my mother so far. Yeah, so we were kind of thinking about what to do for this week's podcast, and I'm about to hop on an airplane in about an hour, or at least get in the car to get on an airplane for the West Coast for the book release party, and of course, we wanted to have an episode of this podcast where I get to talk about my book even though some crazy person, who sent us a reviewof the podcast was complaining about self-promotion, which I think is funny because I was like, this is a free podcast,and if I can't tell poele about the things that I work on and do on my own podcast, I'm not really sure where else to do that, but anyway. I digress.

LIZ WOLFE:I'm like, pbbt.

DIANE SANFILIPPO: So…no, I just laugh. But anyway, so I was just thinking, you know, hey, where have I already talked about this a whole bunch? And I've been on a bunch of podcasts recently. I was on SCD Lifestyle, I was on Jimmy Moore's Livin' La Vida Low-Carb podcast. Both of those were awesome interviews,but I think the interview I did with Sean Croxton just, I think it was last week, where he basically, you know, put me on the spot and said, “tell me why this book is different. Why should I buy it? I've got a miliion Paleo books” Yadda yadda yadda. And I just really thought that was kind of a good interview to give people an introduction and a real explanation of what's in the book and helps them understand it. I did put up a Frequently Asked Questions post yesterday that includes some of the stuff I'm talking about in the podcast, but, you know, definitely more information is coming across in the podcast that's different, so I figured rather than have you ask me the questions over again, we might just share Sean's show. Introduce people to Sean Croxton from Underground Wellness if you don't already listen to his show. It's an amazing show. He gets amazing guests on every week.

LIZ WOLFE:I highly recommned it. There are some awesome podcasts in this community that are fun to listen to, and I highly recommend Sean's podcast, so I'm excited about doing this.

DIANE SANFILIPPO: Awesome. Let the podcast roll. Sean Croxton interviews me, Diane Sanfilippo about Practical Paleo on the Underground Wellness Radio Show.
[Cut to Underground Wellness Radio Show from 7.26.12] SEAN CROXTON:Yo, what's up, y'all? Welcome back to another episode of Underground Wellness Radio, brought to you by UndergroundWellness.com. I sound a little bit different today because I'm on the cellphone. I'm coming at you guys live on location from Mom's house, and her Internet connection is a little bit shady, right? Don't tell her I said that. And so Skype isn't quite working and Skype is going to drop my call, so we're going on cellphones, so I hope you guys can deal with a little lower quality audio today. We've got a great show for you tonight. Diane Sanfilippo who is the author of Practical Paleo: A Customized Approach to Health and a Whole Foods Lifestyle is my guest. Her website is BalancedBites.com. You can pre-order her book on Amazon, on my site, on her site, whereever you want to go. If you guys have questions during the show, the number is 347-237-5608. 347-237-5608.
If you can tell by my voice, I'm a little bit sick and I knew I was going to get sick because I get sick after every single launch. I got sick out after the Dark Side. I got sick after the Paleo Summit. I just knew I was going to get sick after the Real Food Summit. It's just stress, and people say like stress reduces your immune system. It's 100% true. So I've had a little bug. I've got a little head cold going on, but I will be fine in just a couple days. I spent…I got done with the Paleo Summit, I'm sorry, the Real Food Summit and just drove up to San Jose, and tuned to Tony Robbins. Tony's power was in, you guys, he was freakin' awesome. If you guys ever get a chance to go to a Tony Robbins event, go. It's a mind-blowing, life-altering stuff in there. Like you'll walk away, like Oh my God, I want everybody to go to this. So folks, so go. If you guys heard stories about people's feet getting burned, don't believe the hype. I walked across the coals myself and had a little hotspot, but I was fine the next morning, I put that in today's email. If you could walk across hot coals that are 2000 degrees, you can literally do anything in life.
Real quick, before I get to Diane, this is my last show for a little while until early September. No, the last day of August, August 30th, I believe. Not sure if that's the last day. August 30th is my next time to come on the show. I'm going to have Dr. Kalish on the show on that day, but in the meantime, we're going to have some guest hosts, so Diane Sanfilippo who is our guest tonight is going to be hosting the show, I believe, next week. Not sure who she's interviewing, but we will find out. Jimmy Moore is going to be a guest host. Elliott Hulse, who interviewed me for the Dark Side of Fat Loss launch, he'll be a host. Dean Dwyer, Evelyn Lambrecht as well. She's got John Beradi,who's been somebody who a lot of people have…a lot of you guys have suggested. He's going to be a guest, I believe, on August 14th. It's going to be like a noontime show. So check that one out, and again, I'll be back on the 30th.
What else do I have…of course, you have to pick up the Dark Side of Fat Loss/Paleo Summit/Real Foods Summit at the Underground Wellness Store. Let's get to tonight's show. My guest, as you know, is the author of Practical Paleo: A Customized Approach to Health and a Whole Foods Lifestyle. You guys can go to her website, which is BalancedBite.com. There's some good stuff going on over there. Diane, welcome to the show.

DIANE SANFILIPPO: Hey! How are ya?

SEAN CROXTON:I'm good, I'm a little sniffly, but I will certainly live. How are you doing?

DIANE SANFILIPPO: I'm good. You know, I was shocked that I did not get sick while I was working on my book and finishing it up because I'll tell you, it was the hardest I ever worked in my life. [laughs] I-I don't think I ever pulled all-nighters in college. I just was not that person. So yeah, I was shocked that I didn't get sick. Maybe it was all the probiotic foods I eat, but who knows?

SEAN CROXTON:Yeah, you, yeah well, you know how to eat right. I think you said on [xxx] Now, you eat a lot of probiotic, get the gut nice and healthy, that's fantastic. And you know what? Speaking of your gut because I was reading like the first, like the introduction of your book this morning.You used to have some gut issues, you used to have some weight issues. Wow, you've really come a long way, so my audience doesn't know a lot about you. Tell them your story how you got into all this.

DIANE SANFILIPPO: So I actually had, as you just said, digestive issues, really probably the biggest one was diarrhea. And it's not cool or fun to talk about, but I would eat certain foods and run to the bathroom really quickly thereafter. So I was popping Immodium AD like it was candy. That stuff was probably in my purse all the time. But I had like chronic sinus infections and you know, my vision would deteriorate year after year. I'd go to the eye doctor and need a stronger prescription. I'd go to the dentist and have new cavities all the time, and all this stuff that most people think is just normal, right? So I had no idea that that was not normal, and eventually I, you know, put on some weight in college. I was an athlete in high school and stopped being an athlete and continued to eat like an athlete. And I put on some weight, and so when I eventually did try some different things to lose weight, mostly conventional approaches, it worked for the weight loss for me, but my health actually never changed. So I still had the digestive discomfort. I still, you know, had sinus infections all the time. All the other issues just kind of lingered even though I did lose the weight, so for me, I've kind of experienced both sides of the experience. The, you know, need to lose some weight and also just the overarching health concerns, and when i learned about the Paleo diet, I actually didn't lose any weight when i changed my diet, but my health changed completely. So all the things that were plaguing me for years really just stopped. Like I don't…if I ever get sick now, like you just said, you know, I know what it's from, like I;'m traveling and haven't slept a lot, and maybe you know, I went out one night. YOu know what I mean? So I don't get sick for no reason, like yeah. [laughs]

SEAN CROXTON:There's always a reason. It's a very common and familiar story with a lot of us in this housespace. You know, we had problems of our own and we're able to fix them by way of eating real food and we want to share them with as many people as we posibly can, and you've been doing a really job of that. I remember like 3 years ago, when you were talking about putting this book together, and how does it feel to have it done?

DIANE SANFILIPPO: It's really amazing, and I'll say, too, that it wasn't…I definitely didn't have that amazing sense of relief just wehen the book was done. Or even…I mean, I guess when I got the first copy in my hands, I was out in LA for the CrossFit Games, and I got the first copy, and you know, I kind of like cried and got really excited at theh same time. It's a really different experience to have a book that's printed. You know, where you're like wow, this is my baby. And you have a copy there, so you've seen this thing, and it's a monster. So it was pretty amazing, but I have to say, like all the people who have gotten advance copies or peoople who've seen it in person, ust their gut reactions to it and how, you know, just how it looks, first of all, their reactions are amazing. Like holy cow, this thing is beautiful, and then the people who sat down and actually looked through the content, their responses have been phenomenal. Like I know there's…where I've got one guy on Facebook who just…he said in a comment that the meal plans are worth, you know, hundreds of dollars of consulting fees and my time as somebody just were to read one of these meal plans. And so you know, that's kind of the…it's kind of like the meat of the book, so to speak, is that we've got kindof this like intro part, and then we've got the meal plans, and the recipes. So it's kind of amonster, and yeah, that was kind of a long answer to a short question, but…


DIANE SANFILIPPO: I'm feeling awesome now that people are seeing it, you know what I mean?

SEAN CROXTON:Yeah, totally. I know the feeling. It's a very beautiful monster. When I opened it up yesterday, I was like, this is really cool, and it's so well put together. I wrote in the email this morning, like if I could eat your book up,I would because it'sjust so many really like beautiful pictures of different foods and recipes. I love it. And like you said, it's about, you know, a third like content, and then the other two thirds are meal plans and recipes. There's a ton of Paleo cookbooks out there, you know. It's like a new one coming out every week, it seems. How would you describe this book to someone who's sees it, you know, and think it's just another Paleo cookbook? What would you say?

DIANE SANFILIPPO: Yeah, well,first of all, I don't want to put down any Paleo cookbooks because I think there's a huge need for as much information, as many recipes, as much inspiration and motivation as possible to get people cooking and eating real food. So I'm all for like the “just cookbooks.” Like whatever people need to make this work, rock on. Do it. Tons of ideas to share. So that being said, yeah, if you did just want a cookbook, there's obver 120 recipes in here, and that's more than some cookbooks out, just regular cookbooks,not even Paleo, have in their enturety. So there are recipes in here,but what's different from a standard cookbook is that, you know, my experience is as a nutrition consultant, and so as much as I'm passionate about food and cooking and it's probably one of my absolute favorite things to do is just cook and play with food, it would be…it would be really awful if I gave people a bunch of recipes and never gave them kind of the extra information and knowledge and wisdom that I've gained over years and years of studying nutrition, to tell them, you know, what are some different things that you should do.Like if you're dealing with a certain health condition, or if you have a specific goal in mind, and a lot of the stuff kind of reaches as far back as my experience with the CHEK Holistic Lifestyle Coaching.


DIANE SANFILIPPO: So, you know, some of the meal plans you probably have seen, kind of the diet and lifestyle recommendations, that's like first and foremost, we need to just talk about, you know, what does a person need to do? And some nutritional supplements and herbs to consider, supportive nutrients and foods that contain them, and those like 4 or so pages, if somebody didn't want to use the recipes in my book or use the meal plans, they can just use the, you know, the overarching kind of dieting principles of the meal plans to help support their body and just kind of get into optimal health. So, you know, that's kind of that.
The front part of the book is really my take on what Paleo is, and it's not what most people might think. Like I don't really take this hard line of, you know, never have dairy. You know?


DIANE SANFILIPPO: And I don't really have hard lines almost anywhere because I think…I don't think it's wise to think or assume that there aren't people out there who might be healthy eating grain products or eating whole grains even.


DIANE SANFILIPPO: Right? I mean, there are some people who are healthy eating those things. I don't…I don't think it's optimal and I don't think most Americans are, you know, preparing their grains the right way or taking them in the same way maybe some traditional cultures like, I know, you are interested in the Weston A. Price Foundation, and so you know, I want for people to kind of get this very balanced approachand read about how food works in the body, and not just hold a dogma, like, it's a grain, so I don't eat it. No, understand how those foods work in your body, and then make the choice that it's a less optimal food.

SEAN CROXTON:Mm-hmm. I agree with that. Anyoneout there wants to call in and speak with Diane,she'll answer a question. -The number is 347-237-5608. If you guys are already in the switchboard and want to speak with Diane, just go ahead and press the number 1, and I will bring you on the air.
I just got your book yesterday. And I just read a few pages of the intro. I haven't had a chance to read the whole thing.Now I'll be honest with you. I read a lot of Paleo books. For the show and otherwise. I'm getting to the point where…and my audience is sensing this as well…or like I'll be reading a book, and I'll ask myself, or I'll say to myself, hey, didn;t I just read the exact same book last week? It's just like the same stuff over and over and over and over and over again. It gets kind of repetetive. So for your book, for our readers who kindof feel the same way as I do, what will they learn from this book that they haven't already learned before from a blog or some other e-book? If someone like on the Paleo diet right, and they understand all of the whys, you know, why this should be taken out-grains and all these other foods, and why they should be eating other particular foods, why is this book something they need to add to their library? And why should I take, you know, one day or one night of my life to read the rest of your book. Sell me, Diane. Sell me.

DIANE SANFILIPPO: [laughs] You're so funny. It's a really good question. And so when it comes to sort of like the first part of the book where you started to dig in, there will be a lot of information in there that somebody will be like kidn of nodding along, and I totally know that feeling, right? Where I'm like okay, I already know this. Why do I want to read this? The way that I like to present that part of the book to people who really know a lot about this stuff already is first off, it's going to explain things in a different that you probably haven't heard. So you know, even people who kind of follow my work or you know, read a lot of my blog posts or even listen to my podcast, I get into things in the book that I really can't ever get into elsewhere. So for example, your entire digestive process, a lot of times with Paleo nutrition, we talk about things like leaky gut, right? And, you know, not having gas or bloating or any of that. But I explain the entire digestive process from your brain to your poop. And yeah, digestion starts in the brain, and I get into poop, which I know is one of your favorite topics.


DIANE SANFILIPPO: I get into poop, and so there's actually a lot of information in here that's sort of more like you're reading a general nutrition book. It's not just…I don't write the front part to defend Paleo. Like that's sort of not my shtick. I don't have any…I don't have any reason to kind of just go on a tear, like why are grains bad, why are beans bad, and kind of make a list. I really just want to explain like here's how foods work in your body. So I also have a lot of kind of my signature out there: these one page guides. So I made a one page guide to digestion that includes the transit time test, so again talking about poop. Really explaining to people how critical digestion is to this whole thing. THen of course, I get into poop and show a picture that's totally inspired by the Paul Chek textbook, How to Eat,Move, and Be Healthy, and it's just kind of my take, and i really wanted to bring that to people.


DIANE SANFILIPPO: But also… [laughs] Sorry. The whole thing is really, in terms of like, you know, I'm calling it the front part, it's like the whole beginning part of the book, it's written in a way so that if you wanted to help omebody else make this change and they want the rationale, but the science and like the stuff that you might read in like Robb Wolf's book, or Loren Cordain's book, or even Mark Sisson's book, maybe more of the science is too much for them, but they need just enough to mkae them understand like how does this work in my body and why should I do it, right? So I think there's just enough of that,just enough of the important information, without kind of going over their head becaue I don't like to base everything I teach people in the science or studies because I think Mother Nature and the wisdom of, you know, the himan animal eating from nature should be a little bit more of a guide. And I know it sounds a little hippie-dippy, but…


DIANE SANFILIPPO: you know, we've seen science prove a lot of things, and I like for us to kind of take it back and really just go back to that. So that's kind of like, if you're just talking about, if you're reading the front part, right? Because that's the only part of the book that you would sit down to read…


DIANE SANFILIPPO: The first hundred and twenty-five pages…


DIANE SANFILIPPO: The rest of it, like this is the book that when you've got the person who says, “But I have this. But I have that. You know, but I have diabetes. You know, my doctor says this.” And you know, this isn't to say, you know, don't listen to what your doctor's saying about whatever you need to do, maybe you're on meds or whatever the case may be, but this is about nutrition to support every person's body, dealing with different conditions. So I've got a meal plan for thyroid health, digestive health, blood sugar regulation, MS, fibromylagia, chronic fatigue, heart health…


DIANE SANFILIPPO: So you've got the person who's worried about their cholesterol, right?


DIANE SANFILIPPO: And you know,I just kind of outline it in here, and it's very matter of fact, and it's just like, here's the plan for you. So that was really one of the things behind the second part of the book, right? Like you probably get that a lot, Sean, where people kind of say, “But, you know, I can't do that.”


DIANE SANFILIPPO: Right, so and then really the recipes are to put everything together in one place. So when you hand this book to somebody else to help them, you-they have no excuses anymore. It's all there for them.


DIANE SANFILIPPO: There are even more of the one page guides, like which cooking fats should you be using, how do you find gluten in food, all that stuff's repeated in the back in the tear out guides. So you can tear that out, put it on the fridge, take it to the grocery store. You'll still have it in the front part of the book. You won't lose it when you do that, but I want people to use those guides. And it really just bridges the gap between the science and the recipes, right? So this is really…you know, that's why I called Practical Paleo. I was like…


DIANE SANFILIPPO: there is no other name for this book.

SEAN CROXTON:Mm-hmm. It was exactly what I was aboutto say. It's very true to its name. It's Practical Paleo. The subtitle is A Customized Approach to Health and Whole Food Lifestyle, so that customization is really key. And it's, like you said, there's different diseases and conditions; people can go and they can follow along with the meal plan that's just for them.
Let's go to the phone lineSean Croxton:caller from the 615, what's your name? Where are you calling from?

MICHAEL: Good evening, Sean, this is Michael calling from Nashville.

SEAN CROXTON:What's happening, Michael? What's your question?

MICHAEL: My question for Diane is I am looking for a diet that is going to target my skin condition, which is eczema. I've been battling this for almost 4 years now. I am definitely a Paleo guy, and I've tried just about everything with not much success and I was just wondering if you had any recommendations in regards to getting me on track for a diet that might address that condition.


MICHAEL: And then, Sean, Sean, I actually had a question for you. Are you still giving away copies of your presentation to your early callers? [laughs]

SEAN CROXTON:Michael, of what? Of what? What products?

MICHAEL: The summit.

SEAN CROXTON:Oh, I'm not giving away any more summit, just summits right now. I'm sorry, Michael.

MICHAEL: No problem.

SEAN CROXTON:All right. Diane, go for it.

DIANE SANFILIPPO: All right, cool. So eczema is pretty deeply rooted in gut health, and so what I would generally consider…so for anybody who's looking through this book and looking at the meal plans that I have in here, if someone's like, I just…I have a condition and I can't find it in one of these other specific meal plans, the autoimmune protocol is really kind of one of the first places to start. That, or the digestive health meal plan. And so what the meal plans will do is just give you a different set of diet and lifestyle recommendations to kind of set you on track. So with eczema, there may be additional foods that you need to eliminate from your diet. So if you're doing a standard Paleo approach, like grain, legume, and dairy free, you may also need to be avoiding nuts and seeds. They can be very irritating to the gut and most people do fine with them. But if you're still experiencing the eczema, that means that you still have some loss of your gut integrity or your small intestine lining integrity. So nuts and seeds, if you wanted to try a very full-blown autoimmune protocol, like what's the most sort of strict elimination that you can do, the plan that's in the book, it also excludes nightshades, which are tomatoes, potatoes, peppers, and eggplants. Generally that's more targeted for people with joint pain or joint conditions, but it also excludes eggs, and eggs are one that I've seen a lot of people with skin conditions are responding and reacting to eggs. So outside some of the foods that you need to remove and like, as I said, this is all completely outlined in the book, one supplement that I would always recommend for people who are dealing with skin issues is the fermented cod liver oil/butter oil blend. That's available from Green Pasture, the only brand that I recommend. I've seen a lot of people have amazing results with that supplement because a lot of times we're dealing with both the gut lining integrity loss and also some vitamin A and vitamin D deficiencies, and that fermented cod liver oil/butter oil blend will help get your vitamin A and D levels back up. They'll also deliver a little bit of omega-3. It's not super rich in omega-3. The Green Pasture brand, they also do sell-it's called a Beauty Balm, but don't be led astray, it can definitely be used for men, too. It's basically just a face cream, and that can be used on different parts of your body as well. That might be useful.

MICHAEL: Well, I really appreciate that. I, you know, I went through a bottle of the Green Pastures fermented cod liver oil with the butter, and I didn't see any results, but I can tell you that, boy, the eggs are a big part of my diet.


MICHAEL: With that in mind, I'm just wondering, from what I've heard on Sean's show is that possibly the elimination of just the egg whites and going with the yolk would be an option, or would this completely eliminating the eggs altogether be part of it?

DIANE SANFILIPPO: What I would recommend for you is to eliminate eggs altogether for at least a month, and then reintroduce the yolks on their own. Cook an omelet that's just made with the yolk and see how you do. And do that maybe every day for a few days to see what might flare up again. But I would have you start with a completely clean slate because you just can't know, and if you're always playing that guessing game of “well, I'm trying just this, I'm trying just that, and I'm maybe seeing some benefits, but not all of it.” It's just-it's the same thing we do with eliminating things like gluten or grains, you know. You can't just have it now and then. So I'd rather you eliminate the whole thing, and then as you mentioned, you know, the yolks tend to be less problematic for people, but if you're having this serious of a flare-up with the eczema, I would just get rid of them completely. That's, you know, it's one of the main reasons why so many people are responding and excited about the autoimmune protocol in this book, if only for the egg free breakfasts. And it's not that I make things that are, you know, concocted, but just don't have egg in it, I just show you what to eat instead of eggs. And 30 days worth of that. And it's not something, you know, entirely different every day because that's not how people really eat in the real world, it at least gives you this idea of hey, you know, you don't have to eat eggs for breakfast and the entire meal plan is free of eggs, so I think that will be really helpful for you.

MICHAEL: Okay. Thank you so much, Diane,

DIANE SANFILIPPO: You're welcome.

MICHAEL: and Sean, needless to say, thanks for all that you do. You've done an amazing job.

SEAN CROXTON:Thank you very much, Michael, I appreciate it.


MICHAEL: All right, take care.

SEAN CROXTON:Yup. All right, let's go to the 813, what's your name? What's your question?

TIM: Hey this is Tim out of Arizona.

SEAN CROXTON:Thanks for calling in, Tim. What's your question for Diane?

TIM: I got 2 questions. What is she finding with the a lot of the reactions to the eggs? Is it more of the free range, pastured eggs as well or is just store-bought eggs? And as far as heating up, she talk a lot about cooking and you know, cooking procedures and everything. Are you finding-what's your take on how to heat it up? By low heat? the steamer? the cooker? How do you feel about the microwave? Just your opinion of the cooking.

DIANE SANFILIPPO: Cooking eggs? Or cooking in general?

TIM: Yeah, cooking in general.

DIANE SANFILIPPO: Okay. Okay, so the egg question first. I think, it, as with most food allergies, it depends. So somebody may be irritated by eggs just point blank. You know, all eggs are a problem for them. Some people are really, really sensitive to whatever the chicken ate. So I know some people, if the chickens eat soy, they react to the eggs, and so they do fine on, you know, pastured eggs that are just eating grubs and bugs and grasses and things like that. So it really depends, and so it's a good question and I think for some people, like with our previous caller, Michael, to eliminate eggs entirely and then the first thing to try would be the really great pastured eggs because give it that test of okay, best case scenario, best egg I can find, doesn't have soy in it, in you know, the feed, and you know, you can ask your farmer this, if you need to do something where you're buying it online, you know, Tropical Traditions sells the soy-free eggs, so yeah, I think, that definitely can be one of the issues, but for some people, they're just sensitive or allergic to the proteins in the egg, and so it's really like, they just can't do any of them. So it definitely depends, and I know some folks who respond either way. I also know some people who have made ice cream with eggs and egg yolk, and aren't responding to it in that format, but they're responding to them when they're cooked, so it's really like…it runs the gamut. So it really depends on the person. And I think it's worth trying different ways.
As far as cooking methods go, it's not something that I like for people to stress about too much. You know, I know if you're already in the Paleo community, what people end up doing is looking for ways to really optimize and tweak and maybe hack every element of their diet. So if somebody's at that point, then I'd say, well, you know, slow cooking at lower temperatures is usually better. It breaks down the food without kind of adding some of the problems that we add when we're cooking, like the advanced glycation end-products in browning meats. That said, you know, 80-90 plus percent of people who I come into contact with, whether in my workshops, through the blog, Facebook, on my podcast, etc., cooking and preparing food at home is already such a big challenge that for me to add an extra barrier for the person of only ever cooking in the most optimal way is just insane. Like I just would never tell them you should never grill, you should never, you know, sear. I just wouldn't tell them that because I don't think it's what's making the biggest difference for people, but I do know, if you are looking for that optimization, slow cooking, braising, all those things, those are better methods.
When it comes to things like nutrient preservation, you know, less cooking on vegetables if you're steaming them. You know, you can steam them very quickly, you don't let them touch the water. If they are boiling at all, you want to use the water or drink, so there are ways to kind of preserve the nutrition in different types of foods that we're eating. And then one last point is that if somebody has compromised digestive health, well-cooked foods are always recommended for them over more raw food. So again, it kind of goes back to the idea of braising and slow-cooking to help begin that digestion process and break down the food, break down the proteins and the cellulose in vegetables a little bit more. Makes it easier to digest. So a lot of points there, but I don't…I don't think that it's going to make or break somebody's health. I think if somebody is dealing with severe conditions where they're sensitive to certain chemicals or you know, I do like for people to be considerate about their cookware and to try not to use non-stick cookware as much as possible, to use things like cast iron or something non-reactive like enameled cast iron, ceramic, glass, those types of things. And I don't personally use the microwave oven. I will only ever use the microwave sometimes to melt chocolate and that's not that frequent, so [laughs] it's not something that I use as a cooking or a reheating method. I'll reheat things in a pan or in the toaster oven or in a pot on the stove. I just…I abandoned my microwave maybe 5 years ago, and the TV went shortly thereafter, so..[laughs]

SEAN CROXTON:Hunh. Tim, does that answer your question?

DIANE SANFILIPPO: So hopefully that…

TIM: That was perfect. Yeah, thank you very much. I recently got into it-a little conversation with someone on that microwave, so great answers, thank you very much. And I appreciate it. You guys have a great day.


SEAN CROXTON:Have a good night. All right, let's go to the 815, what's your name? Where are you calling from?

Megan: Hi, my name's Megan, I'm calling from Aspen, Colorado.

SEAN CROXTON:Thanks for calling in. What's your question, Megan?

Megan: So I've been Paleo for about almost a year now, and completely grain free and dairy free actually up until a couple weeks ago when I found a source of raw A2 milk, and even now I only drink it in the form of kefir, but I was just wondering…I've still been having some problems with constipation and alternating between like diarrhea and constipation. I was just wondering what you've found in your practice in being like some of the most common causes of something like that, and what I can do to alleviate the symptoms.

DIANE SANFILIPPO: So you know, I would definitely try being dairy free because even though you're getting the best possible milk and that you're eating it in the best form possible, if your digestion isn't working properly, which it sounds like it's not. You're dealing with sort of IBS symptoms.

Megan: Mm-hmm.

DIANE SANFILIPPO: I would just eliminate it. I would get rid of it for at least 2 weeks. With dairy, at least 2 weeks is probably all you need, and just see how you do. You know, I know that when I was doing raw dairy, which, you know, great forms that I could find and you know, California was getting raw cheeses, I basically always felt like I was on the verge of a sinus infection, and it never blew up, but it was just…it gave me this kind of low grade, you know, sort of back of throat tingly weird feeling that I was going to get sick. And when I stopped eating the raw cheese, I stopped getting that feeling. And so any sign that we're disrupting our digestive process is a sign that we're probably eating something we shouldn't eat. And so I would get rid of the dairy. See what happens. You know, if that doesn't change, are you eating nuts and seeds?

Megan: Very limited. I was eating a lot of like almond meal, but I cut that out, and now I just..I mean, I only eat almonds really occasionally…a little bit of almond butter now and then, but not a lot. And then the only thing with the dairy is that I was still having this problem even when I wasn't eating dairy for a better part of that year. So…

DIANE SANFILIPPO: Yeah. It's hard to know, too, because some of the intolerances can like come and go.

Megan: Mm-hmm.

DIANE SANFILIPPO: So I would, I mean, I might even say since you've had that issue for awhile, I might even say to give yourself a full month. Some of the other things that you might want to consider when it comes to digestive health and getting your gut working again, its' not just about what you remove from the diet. So you really have to focus then on repairing your gut lining, reinoculating it with some probiotic foods. So just the stuff that I outline in the book in a one page guide to healing a leaky gut. And so what we do with a Paleo diet, which is great, the first step in what's called the 4 R Protocol, we do the remove step by removing common irritants, right? But what we don't always do is Repair, Reinoculate, and then Reintroduce foods to try them again, which is what you might to do with the dairy at some point.

Megan: Okay.

DIANE SANFILIPPO: So I have this stuff all outlined in the book, you know. It's a pretty comprehensive approach, but I would then also recommend that you follow the digestive health meal plan and whether you do that with the actual foods that I lay out, it's not totally critical, but looking at the diet and lifestyle recommendations, so if you're drinking alcohol at all, if you're taking any pain medications, if you use a lot of harsh chemical cleaning products or shampoos, other products on your body. If you're doing high intensity exercise, all of that stuff can promote gut inflammation. And so there's a lot of different factors at play. Even foods like leafy greens and berries can be very irritating to your gut. Things that are high in insoluble fiber.

Megan: Mm-hmm.

DIANE SANFILIPPO: So there's a lot of different factors at play. You may want to try one thing at a time. You may just want to go like whole hog, do it all at once, and then do some gut healing. Some reintroduction, but then you'll know, like I just said to you, the guy with the egg allergy potentially, he'll know then what the problem was and working on healing can really be kind of that next step.

Megan: Great. Okay, great, I'll definitely have to purchase your book then. Definitely. Thank you so much for all the information.

DIANE SANFILIPPO: Awesome. You're welcome.

SEAN CROXTON:Thanks, Megan.

Megan: All right, bye.

SEAN CROXTON:Appreciate your calling in. Let's go to the 55-wait, 559,what's your name? Where are you calling from?

Francisco: Hey Sean, it's Francisco. Hi Diane, how are you?


Francisco: Yeah, I have a question. I'm having a real hard time like detoxing from sugar. I've tried really hard in the past, but I like, for some reason I crave it. Like I'm almost like irritable and I'm not…I notice like I'm not clear headed unless I have it. Is that something that's I need to cut out cold turkey so I can get rid of so like craving it so bad?

DIANE SANFILIPPO: Do you mean sugar? Like real actual sugar and sweets? Or do you mean carbohydrates?

Francisco: I would say more like chocolate's kind of my big vice. Like chocolate.

DIANE SANFILIPPO: And is it like dark chocolate or milk chocolate? What kind of chocolate?

Francisco: See, anything sweet that's like chocolate, like a Reese's Peanut…Reese's Pieces, for example. They're like my favorite. Like coconut. Anything really like coconuty that tastes really sweet.

DIANE SANFILIPPO: Okay, so there's a couple of things here. One is that is what you're eating when you're craving sugar is something sweet, but it's also fatty. So I would make sure that you're getting enough fat into your diet. How long do you usually go when you're trying to do your, you know, coming off of sugar? Like how long do you usually make it before you just can't handle it?

Francisco: Honestly, I probably…I can make it about 2 days.

DIANE SANFILIPPO: So, here's what's happening. Really in that two to five or even two to seven day period is when your body is going to hurt the most. My best advice for that, and this is something that I deal with a lot of people who go through the 21 Day Sugar Detox, is just know that it's going to happen, and power through it because there is no other way to strip that stuff out of your diet than to just do it. I would say make sure you have plenty of food around that' s not the candy or you know, sweets. Get that stuff out of your house or out of your office, wherever it's around you, and just know these days are not going to be easy, but it will pass. It won't always be that way, and it absolutely will subside. But you need to make sure that you're getting in enough fats, so that you're then not craving sugar because your body's not getting enough fat. That's a really common reason that people crave sugar. There are more things that you can do, and this stuff is actually, you know, partially covered under like blood sugar regulation in terms of like what's in my book, but I cover some of this in the 21 Day Sugar Detox, which is an e-book program. Some supplements that are really helpful for sugar cravings, so things like l-glutamine. I've had people who are really successful with that helping their sugar cravings. It's an amino acid, like a powder that you can put in some water. There's also an herb called gymnema, which if you take that, it actually blunts the sweet receptors on your tongue, and that can actually make it so that you go to eat something sweet, and you don't even taste it, and then you're just not that interested in having it anymore. That might be something worth looking into. But also making sure that the minerals that you're getting in your diet are very high, so making bone broth and drinking that every single day, and if you don't like to drink it, you can just put it into, you know, a soup or stew and make some food with it. So a lot of times, people who have sugar cravings are deficient in minerals; typically like magnesium, copper, zinc, chromium are minerals that we can get from bone broth. So there's a lot of different things you can do. Some of them are diet related, some are lifestyle related, like that will be making sure that you're sleeping, and also just the mindset around powering through. Does that help?

Francisco: Okay. Yeah, that's perfect.

DIANE SANFILIPPO: You know, if you decided to take on something like the 21 Day Sugar Detox, there's probably over 6 or 7 thousand people on that Facebook page, and I have a lot of different moderators who can help you work through day by day. Like you can jump on there, tell them what's going on, ask for ideas, and really get a lot of support on there. So if you do want to try that, that might be a good way to do it, and kind of go through it with other people who are doing it as well.

Francisco: Okay, that'll be something I'll look into. Thank you so much for your time. Sean, thank you as always.

SEAN CROXTON:Thanks Francisco.


Francisco: Bye.

SEAN CROXTON:All right phone lines are open: 347-237-5608. Diane, we talked about the 30 day meal plans that are in your book, and they're for different populations, so we've got one for heart health, there's thyroid health, there's fat loss, there's squeaky clean Paleo, there's cancer recovery, athletic performance, and more. So very customized, but tell us how would someone who's looking for better thyroid health eat differently from somebody who's looking for fat loss.

DIANE SANFILIPPO: So there's a handful of things that you know, we know about the thyroid and foods that can potentially inhibit it. We know a lot about the way the thyroid works in terms of when a person has a lot of stress in their system, if they're one of those people who kind of like burns a candle at both ends, takes on everything. That burns out your adrenals, and then your thyroid sort of comes next in line in the order of command in your whole endocrine system. So like first and foremost again, I like for people to just sit down and read the Add and Avoid Diet and Lifestyle recommendations. I really want people to understand that stress management is important. If they're drinking caffeinated beverages, that's going to stress their system, and if they're concerned about thyroid health, probably not a good idea for them. Making sure they're getting sun exposure because we know most thyroid conditions are autoimmune in nature, so making sure that we're getting enough vitamin D helps support our immune system. And then in terms of some other, you know, foods that can be helpful, something like iodine and I approach this from the standpoint of, okay, if you are looking into potentially supplementing with iodine, something you really need to talk to a health care practitioner about make sure that you're balancing it the right way with something like selenium. But if you're going to look at it in food, you don't need to worry as much, “am I getting too much or too little?” If you just eat it in whole foods, you're kind of just getting in you know pure amounts that you don't need to stress about. So getting in more wild caught fish, things like seaweed, kelp or dulse. And some of those things can be put into broth and the broth can just extract some of the nutrients from something like dulse or kelp because I know a lot of people are like, how would I eat that? What do I do with that? There is a recipe for like a nori salmon hand roll in the book.


DIANE SANFILIPPO: And so that's kind of a really easy way to get your seaweed and your wild salmon. Wrap it all together, and just kind of eat that. And then some other considerations for thyroid health, and you know, if people listen to some other podcasts out there or reading other blogs, they may have heard of goitrogenic foods. So these are foods that are known potentially inhibit thyroid function. Now, it doesn't mean that the person can never ever eat them, but it may mean, just having consideration around them. So goitrogens, and I have these all on my chart of a list of Paleo foods, a Guide to Paleo Foods that's kind of in the front, and also in the way back of the book. This group of foods, they're highlighted in the Guide, so you've got goitrogenic foods highlighted as-they're all italicized, so if it's something that you need to avoid when you have this list, you at least then know which are those foods. But what people really more need to be concerned about is whether they're eating too many raw goitrogens, or if they're fermenting, and so this is a really big thing. Goitrogenic foods tend to be things like cruciferous vegetables, so broccoli, cabbage, kale, Brussels sprouts, bok choi, those kinds of foods. And people probably know, or they'll learn that I like for people to be eating raw, fermented foods, and sauerkraut's one of the biggest ones that is easy to find or easy to make. And so a consideration for someone with thyroid health might be instead of making sauerkraut out of cabbage, just kind of changing it up and doing it with carrots or some other type of vegetable that's not a goitrogen. I think some people have used like radish, daikon radish, but carrots are a really easy one, even beets. You can ferment beets. And so there are always options for people, and those are some of the notes that I have for thyroid health.

SEAN CROXTON:Mm-hmm. The fat loss meal plan, would that be a low calorie meal plan?

DIANE SANFILIPPO: I don't have any sort of calorie ranges on here.


DIANE SANFILIPPO: What I have, yeah, you know, I don't really like to count calories. They matter at some point. We kind of know that, but as an intro to the meal plans, I give some general portion size guidelines. But every person is going to need something different. The fat loss plan in here is…it's a pretty low carb diet. It's definitely not a ketogenic plan, and it's not something that's intended to be very low carbohydrate for people who are performing intense exercise. So I have special notes for people, you know, if they're exercising, they're allowed to add carbohydrates, but again I want people paying attention to the diet and lifestyle recommendations because we probably got a lot of people out there, and again, this isn't just targeted at people who are already eating Paleo. Just kind of the general public, who are on the treadmill for an hour a day, right? Or they're doing their kickboxing class every day for an hour. And I want people to have fun. So whatever you have fun at, but if you're trying to lose fat, and you're on the elliptical 15 minutes a day, 5 days a week, probably not the most effective route, so yeah.

SEAN CROXTON:Probably not going to be that effective. I want to talk about recipes in a second, but I want to skip over and talk about one of my favorite topics. You talked a little bit about this earlier. Let's talk about the doody. let's talk about the poop.


SEAN CROXTON:You [xxx]…exactly. Page 75. You recreated Paul Chek's chart that he has in Eat, Move, and Be Healthy, but instead of the Poopy Lineup, you call it Poop Pageant. So people can identify what their poop looks like. And you also have a description of what it means. So I want to go through about 3 or 4 of our pageant contestants. And let's start with Miss Toxic. Give us a description of what it looks like, and also what it means.

DIANE SANFILIPPO: [laughs] It just makes me laugh. This was awesome. I've been doing this at my seminars for at least a year now, and unfortunately, however the time tends to work out, like it almost always comes up after lunch, and I'm like, sorry guys. But everybody starts cracking up.


DIANE SANFILIPPO: So toxic eliminations-generally, they're darker in color. They can be…they have very strong odor. They'll sink to the bottom of the bowl, so these are kind of like the smaller, smaller, really dense eliminations, and if you're eating a lot of you know, processed, refined food, non-organic foods, you have general like toxic overload. You know, there are some people who work in factories or work in places where there are a lot of toxins in the environment. So that can be some of the reasons for it. If you're using a lot of plastic, if you're microwaving in plastic, if you're smoking. A lot of different reasons for that. It also can just be generally a sign of constipation. It's sort of like a step before a more serious level of constipation. So definitely not something you want to be seeing in the toilet are toxic poops.

SEAN CROXTON:Nope! We don't want that. I'm looking here at Miss Showoff. She's got some pompoms, she's got some pigtails. She's also carrying some corn around.


SEAN CROXTON:Talk about Miss Showoff. What's she all about?

DIANE SANFILIPPO: She's also got some kale hanging out somewhere.

SEAN CROXTON:It is kale!

DIANE SANFILIPPO: Isn't that funny? Insoluble fiber.

SEAN CROXTON:It's like something dripping off of her as well. I just noticed. Interesting.

DIANE SANFILIPPO: Yeah, she's all around kind of a mess. [laughs] So she can be like different shapes and sizes and colors, but for the most part, Miss Showoff would be if you're getting sort of…you're seeing bits of your food in your poop, and it doesn't look…if it looks anything like it did when it went in when it comes out, you've got a problem. So if you are eating corn and you're seeing any remains of it, and corn is a big one that people have trouble digesting, which is why I know people like to snack on popcorn, but popcorn does not digest. And if you eat anything that doesn't fully digest, it's not really optimal. I kind of joke with people that you never poop out a steak, right? Like you really digest the steak. If you're pooping out a steak, you've got other problems.

SEAN CROXTON:[laughs] Yeah.

DIANE SANFILIPPO: So generally this is stuff that ties in insoluble fiber, so you might see like raspberry seeds, different kinds of seeds, corn. Kale is a big one so that people are just, you know, if it's too much for you or you can't handle the insoluble fiber. So if that's what's happening, then probably that you know, again, you're not digesting the food, and maybe it's food you just don't tolerate or maybe you need to eat a little bit less of it. Again, if it something like kale, make sure you chew it really well, that you are cooking it. Maybe don't eat it raw. Just different things to kind of optimize your digestive function. This is also really an interesting one because one of the ways to know how well your digestion is working is the transit time test, and coincidentally, what you do with the transit time test is you swallow white sesame seeds, and we don't break them down when they're whole, so they'll come out looking exactly as they did when they went in. So that's kind of another way of seeing how that kind of works on a slightly smaller scale.

SEAN CROXTON:How long should that transit time be? How long before we should see them in the toilet?

DIANE SANFILIPPO:Usually around 18 to 24 hours is a healthy transit time. It's not, you know, to the minute, but if somebody is eliminating and those seeds come out at 12 hours or if it takes 48 hours, I would maybe be concerned.

SEAN CROXTON:Yeah, I see that.


SEAN CROXTON:I'm looking at one more, one more. Miss Swim Team. She's got a pink bikini, she's got a-what's it called? Life ring things?

DIANE SANFILIPPO: Yeah, like a life preserver.

SEAN CROXTON:Life preserver, there you go.

DIANE SANFILIPPO: Life saver, if you will.

SEAN CROXTON:She's not looking too happy. Talk about her.

DIANE SANFILIPPO: [laughs] I love it. So she can be like light brown or light green in color and generally, she's going to be floating in the toilet, which is why she's Miss Swim Team.


DIANE SANFILIPPO:[laughs] And this is a sign that we're either eating poor quality fats, so we're not digesting them well, or we may have liver or gallbladder malfunction. So this is something that I've heard a bunch from people who either don't have a gallbladder or have one that's, you know, working in a less than optimal way is that their eliminations are lighter, or they're green in color. The green would be maybe more bile coming out. But if they're lighter in color, that means there's more fat that's still in the elimination that hasn't been completely broken down and emulsified and then digested, so those people might want to, you know, take into consideration whether or not they need potentially some ox bile or digestive enzyme supplements, if they're already eating only good fats and, you know, eating the best quality fats that they can. If they haven't changed their fats yet, that's step 1.

SEAN CROXTON:Mm-hmm. You got some others in the book here that are neat: Miss Rocky, I've seen that one a couple of times. And then there's Miss Ideal, who's got a bouquet of roses and the perfect blonde hair.


SEAN CROXTON:That's what I'm talking about. That's how they usually look. But now we've clearly grossed everybody out. Well, let's talk about recipes real quick. Last call for callers because I want to take off just a little bit early, hang out with my mom before I take off tomorrow. Recipes. I'm going to try some of these out.


SEAN CROXTON:I'm going to try the Asian Orange Pan Seared Scallops, which look bomb.

DIANE SANFILIPPO: Those are really good. Yeah, they're really good.

SEAN CROXTON:And I'm going to try…nice, nice. And I'm going to try the Thanksgiving Stuffing Meatballs.


S:Those are going to be on my plate very, very soon. The book for you, now I've asked this of people on my show about cookbooks. What are your favorite recipes? Why?

DIANE SANFILIPPO: Okay, so by the way, those are two really good recipes. I laughed because I remember when my friends Bill and Hayley came out with their book and they were showing it to me, Make It Paleo, and we were flipping through and they were like, that one's really good. That one's really good. I just thought it was funny. I was thinking, it's your book, aren't they all really good? But you kind of get that way because there are some that are like your favorites and you know, crowd-pleasers.


DIANE SANFILIPPO: So some of my favorites…I've got a couple that are my favorites because I make them all the time, and like how could they not be? The lemon rosemary broiled salmon-super, super easy. But I make that all the time. It's probably how I make salmon almost every single time I get it. It's like a no-fail method, and you can do that with other spices. I made it with dill this week, just that same method, and it comes out the bomb every time.


DIANE SANFILIPPO: I love the lamb dolmas, which are totally, you know, Greek type of food that people normally get with the rice on the inside, and I stuff them with lamb and cauliflower rice. I love that. The scallops that you just kind of called out. Those, I made those actually like two weeks ago again because they were so good.

SEAN CROXTON:Mm-hmm. Mm-hmm.

DIANE SANFILIPPO: And then one of my other favorites is the lemon artichoke chicken. I can never remember what I name these things. I have to like try and be creative and make it sound interesting. But I think it's the lemon artichoke chicken, and that is delicious, and it's really, really easy. Yeah, lemon artichoke chicken. It's got some capers in it, and a couple of different ingredients with the capers there, maybe some shallots if people have them or just onion, but really, really tasty, so I definitely think you should make that.

SEAN CROXTON:So, wait, wait, wait, I'm sorry. I'm sorry to cut you off. You have a chicken liver pate recipe. I know what I'm doing…you know what I'm doing with this, right?

DIANE SANFILIPPO: Yeah…Are you going to try that one? And do a video?

SEAN CROXTON:I'm going to make a YouTube video…


SEAN CROXTON:Yeah, see if we can do better than we did with Sally Fallon's recipe.

DIANE SANFILIPPO: I'm going to work on…dude, that's my favorite video of yours. The longest pause in YouTube history and then, Sally Fallon being teased that recipe. [laughs]


DIANE SANFILIPPO: I'd fall off my chair every time I look at that. Oh, it's so funny. Well, try that recipe. I think you'll like it. Liver is, you know, an acquired taste for sure, and I am working on some other liver recipes for people who are curious, didn't want to put too many in this book and scare people, but I am working on some more liver recipes. I think people need some other ways to eat it. I'm working on a liverwurst, which is a little bit like milder. It actually uses some regular meat with the liver, so try the pate. See what you think.



SEAN CROXTON:I will let you know on YouTube. I think that what people are truly missing from Paleo is good recipes for organ meats. I think there's a lot of people out there who are really interested and based on my [xxx] we got to get that going.

DIANE SANFILIPPO: Yeah…Yeah, I always think…

SEAN CROXTON:I feel bad…

DIANE SANFILIPPO: People…oh sorry.

SEAN CROXTON:Oh, no, go ahead, go ahead. You always think people…

DIANE SANFILIPPO: Oh, I always point people to the Food Lovers website. It's Food Lovers Primal Palate. I think it's called the Food Lovers Kitchen now, and they're constantly trying ways to make organ meat, like they're super adventurous. So they've definitely made like heart and different types of liver and all different things, so I always point people to them. But I'll probably be working on a few..a few new…

SEAN CROXTON:On your website. There's a website as well.

DIANE SANFILIPPO: Yeah, yeah. It's ….

SEAN CROXTON:What is their website?

DIANE SANFILIPPO: Primal Palate…so it's Primal-Palate…P-A-L-A-T-E.com.

SEAN CROXTON:Word. Let's get back to the callers. So we got 2 callers. Caller from 813, what's your name? Where are you calling from?
[ambient noise]



SEAN CROXTON:Wait, wait, wait. Uh oh, I think we have…I think uh, I'll have to go back. Now is this 813?


DIANE SANFILIPPO: Ooh, He's like sort of there.

SEAN CROXTON:What up? He may have been [xxxx] All right, let's go to the 717. What's your name? Where are you from?

Troy:Hi, my name's Troy. I'm calling from Pennsylvania.

SEAN CROXTON:on Intro, what is your question?

Troy:I was just curious, you had mentioned that you have some recipes and kind of recommendations for athletes. What about an athlete who's looking to lean out? Like do you have recommendations in there as far as like, you said you accommodate the weight loss formula, but for athletes, what kind of recommendations do you make?

DIANE SANFILIPPO: Well, that's a really good question, and I actually even got that question today at the gym. If you're an athlete and you're looking for fat loss, and fat loss is your primary goal, then that's what you need to focus on first. You can't really focus on two things at once, so you have to pick a goal and go with it. Generally speaking…

Troy:So so If I'm like…I'm looking to…I mean, fat loss isn't my primary goal, but I mean, it would be a happy…it would be like a happy secondary goal to like strength…


Troy:and to build my strength.

DIANE SANFILIPPO: Yeah, so focus on strength and performance, and fat loss is likely to happen. It really depends on where you're at and how much of fine tuning it needs to be. So if you're in the range of like that last 5 or even 10 pounds, sometimes focusing on fat loss isn't worthwhile. Sometimes just focusing on performance is a better idea. The by-product of that better performance, getting better sleep and really just focusing on that, the fat loss will come just kind of along with that. But it really just depends on…it depends on the person and what kind of level you're at in terms of you know, leaning out.

Troy:So I mean, as far as like carb intake…


Troy:I generally, I mean, if I do any carbs, I'm like sweet potatoes or squash or that kind of thing like post-workout. Is there any benefit to trying like ketosis or anything that low or is that kind of detrimental to performance at that point?

DIANE SANFILIPPO: It depends on what kind of exercise you're doing. So what are you…?


DIANE SANFILIPPO: I generally tell CrossFitters, especially if you're metabolic conditioning, is over 5 minutes generally, keep your carbs in post-workout. I don't think that people…


DIANE SANFILIPPO: I don't think people feel or perform great when they completely eliminate them. But if you are looking for fat loss, I would just put them in your post-workout meal, so you know, go home and eat real food, not shakes. Real food.

Troy:Yeah, yeah, I know. I used to, but…


Troy:I avoid those things now, so…yeah.

DIANE SANFILIPPO: Yeah, and then I think you know, the athletic performance meal plan there might be some supplement recommendations that are interesting, but you know, you could absolutely flip through, look at what's, you know, recommended in the fat loss meal plan, look at the diet and lifestyle recommendations, and even if you're…you know, you can pick and choose some things from each. So if you're like, okay, what are some helpful, maybe some helpful supplements or helpful foods for fat loss or some of the ideas around the lifestyle recommendations, that stuff can be married with, you know, the way that you're approaching athletic performance. It's not like everything has to be in a bubble, you know? You can kind of customize it and that's really the point of having all these all together.

Troy:Yeah, okay.


Troy:All right, I really appreciate it. I'll be sure to…


Troy:get your book when it comes out then.

DIANE SANFILIPPO: Cool. Thank you.

SEAN CROXTON:You're welcome, thanks Troy.

Troy:Thanks a lot. Have a good night.



SEAN CROXTON:Troy, that's very nice. Hey, what's up with you next week? [silence] Hello?

DIANE SANFILIPPO: Hello? What's that?

SEAN CROXTON:Are you hosting?

DIANE SANFILIPPO: I can't…I didn't hear you actually [xxx]

SEAN CROXTON:Are you hosting?


SEAN CROXTON:Do you know who you're interviewing?

DIANE SANFILIPPO: [laughs] I don't.

SEAN CROXTON:You didn't figure this out yet?


SEAN CROXTON:We have to soon, but for the audience, Diane will be hosting the show hopefully next week.

DIANE SANFILIPPO: Maybe I'll take some requests and see who I can get on the show. I don't know yet. I've got a lot of people I always want to talk to, so…
SEAN CROXTON:Okay, for sure. So you guys can head over to Diane's Balanced Bites Facebook page and just go ahead and post who you guys want her to interview on the show next week. Do the same for me. Post it on my Facebook page, Underground Wellness or send me an email at [email protected]. I need some new blood. So some new really good guests when I come back in September or so. So send over your guest suggestions really.
Your book is at Costco? Is that all complete and done.

DIANE SANFILIPPO: It's going to be at some Costco stores. Yeah, and when I have a list, it will go up on the website. So yeah, I'll definitely tell people where.

SEAN CROXTON:That is so cool. Congratulations, it's really awesome.

DIANE SANFILIPPO: Thank you. I'm excited.



SEAN CROXTON:You know, it's a big one.

DIANE SANFILIPPO: Apparently, that's a really big deal. I was like, when I first heard it, I was like, okay, cool. And then I was like, wait a minute. That's a really big deal.

SEAN CROXTON:Uh-hunh. It would be a lot of eyeballs on you. I mean, that's a lot of eyeballs like going by that table. That's fantastic. That's the big time.


SEAN CROXTON:Really, really proud of you. That's fantastic. So you do your own podcast as well. It's on BlogTalkRadio. It's on iTunes. Talk about that.

DIANE SANFILIPPO: Yeah, for the most part, so it's Liz Wolfe and I. Liz Wolfe writes for her blog, Cave Girl Eats, and she's a nutritional therapy practitioner. She also teaches the seminars with me right now, so we take questions from people. We, you know, we have people write in ahead of time, just kind of a q & a format, but we also sometimes focus on specific topics, so we've done several on women's health, some on digestion, and we have one that's all about poop, that was probably one of our most popular shows. And also we have on some guests now and then. So I heard you mention Dr. Kalish as coming on. I had spoke to him just last week. Awesome guy. Love Dr. Kalish. We go way back. So that was really cool to get to talk to him, but yeah, we just kind of mix it up. Whatever we feel like doing week to week. It's a good time. People seem to enjoy our little banter and if they can tell us apart, that's kind of like [laughs] they win the game.


DIANE SANFILIPPO: They can tell who's talking.

SEAN CROXTON:Yeah, you two sound very much alike. Hey, if you two want to do your regular type of show, just you two doing q & a, that's totally fine. You know, do what you want to do next week on this show.


SEAN CROXTON:You do seminars, so you travel across the country, teaching the word of Paleo and Real Food to people. Where are you headed to next?

DIANE SANFILIPPO: Right. So the seminars that are coming up interestingly enough, they're mostly on the East Coast, so we've got 6 seminars. We're going to be down in Florida September 15th and 16th in Naples and also in St. Petersburg the next day. We also have, following that, September 22nd we'll be back here in New Jersey, so basically at home for me at CrossFit 908, Berkeley Heights. Then we'll be in Massachusetts near Boston September 29th. October 6th in Atlanta. Then we head up to Rochester. So that's kind of…that kind of rounds out the fall. We also have a couple of other events where Liz and I will both be…we'll be at AHS in just a couple of weeks, and then we'll also be at the Weston A. Price Foundation Conference in November, so people are just kind of looking, you know, they can check out on BalancedBites.com on the right hand side. On the side bar of all of the Upcoming Events.

SEAN CROXTON:I will see you in November for sure…


SEAN CROXTON:And I will, I'm 75% sure to see you in like two weeks in San Francisco when I come back here.


SEAN CROXTON:We'll hang.


SEAN CROXTON:We will hang out.

DIANE SANFILIPPO: Yeah, the book party. If anyone's in San Francisco August 7th, RVSP and come to the party.

SEAN CROXTON:Yeah, your book comes out August 7th.


SEAN CROXTON:And you can find that at BalancedBites.com, Amazon.com, mysite.com, wherever. It's all over the place, and so congratulations on your book again, Diane.


SEAN CROXTON:I really appreciate you coming on the show and for hosting the show next week. That's going to be rad. And I had a great time.

DIANE SANFILIPPO: Thank you. You too. Tell Mom…


DIANE SANFILIPPO: Tell Mom we all say hello.

SEAN CROXTON:Mom is going to thoroughly enjoy your book. I'm going to leave it here for her. She best make some recipes in there. She better read it or I'm going to come after her.

DIANE SANFILIPPO: Awesome. Can't wait to see her.

SEAN CROXTON:All right, Diane. Have a good one.

DIANE SANFILIPPO: Have a good one. Bye-bye.

SEAN CROXTON:Bye. All right guys, that's it from me for about a month. Diane and Jimmy and Dean and Elliot and Evelyn will take really, really good care of you. I am on a live-long, well-deserved break. I'm going to be hanging out just pretty much doing nothing, so I'll see you guys later on. Thanks for listening to the show. I am out. Peace.

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Diane & Liz

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