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The Rejuvenating Health Podcast
Join Women's Health Nurse Practitioner, Lindsey VanSchoyck for a weekly dose of Precision Medicine as she addresses the hot-button topics specific to Women's Health, Fitness and Nutrition, interviews expert guests and hosts round table discussions with the team of dedicated functional health care specialists.
The Rejuvenating Health Podcast
E135 | Eliminate These Four Foods For a Clearer You
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If bloating, cravings, skin flares, or brain fog feel like your new normal, you might be dealing with a body that’s inflamed, not broken. We walk through the Core Four...cutting sugar, dairy, gluten, and seed oils out of your diet to reduce gut permeability, stabilize blood sugar, and support hormone balance without falling into diet culture traps. Instead of restriction for restriction’s sake, we use food as medicine and behavior science to lower “food noise,” rebuild self-trust, and make clearer choices in a chaotic food environment.
We unpack the science in plain language: how zonulin loosens gut tight junctions, why high-glycemic swings raise cortisol and slow motility, and how inflammation disrupts estrogen detox through the gut-liver axis. You’ll hear practical examples for PCOS, perimenopause, and estrogen dominance, plus why seed oils and alcohol can keep symptoms simmering. From batch-cooking proteins and building simple “buckets” to creating predictable meals that nudge you into a parasympathetic state, we give you the structure to make this doable in real life.
The real payoff comes during reintroduction. We show you how to bring foods back one at a time and read the signals: bloat pointing to FODMAPs or gluten, acne tied to sugar or dairy, joint pain linked to gluten or nightshades, mucus and sinus flares from histamine-heavy dairy, and sleep or hot flash disruptions tied to sugar and alcohol. Skip pricey sensitivity tests that mirror your current intake and use your body’s data instead. Ready to swap guesswork for clarity and feel results in 7–14 days? Follow along, subscribe for more science-backed strategies, and if this helped, share it with a friend and leave a 5-star review so more women can find relief.
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Why Core Four Matters
SPEAKER_01Any views, thoughts, and opinions expressed on the Rejuvenating Health podcast are solely those of the speakers and are intended as such. Please consult your trusted healthcare practitioner for medical advice. Let's go, girls.
What The Core Four Eliminates
SPEAKER_00Because this is a protocol that we use pretty frequently with clients for a lot of things like bloating, fatigue, cravings, most likely inflammation is where it comes out the most, histamine reactions, flare-ups for autoimmune things, things like that. And that is core four. So we have our women's health nurse practitioner with us today, as always, Lindsay Van Shoyc. And Lindsay and I are gonna break down this core four protocol that she's gonna describe a little better than I just did.
SPEAKER_01Yeah. So essentially it's an elimination protocol, right? Um, where we're cutting out sugar and dairy and seed oils and gluten for a period of time to kind of um remove certain triggers that can dysregulate our blood sugar, that can cause inflammation, that can mess with our gut permeability, that can cause issues with our gut microbiome, our bean pathways, our hormone metabolism, our cytokine production. And it's not meant to be long term. And I think when we put people on it, sometimes their eyeballs are like because we always reach that we're not restrictive. Yeah, like we always tell our clients we're not restrictive, we're not a diet, all those things. But sometimes we have to do some interventions that might feel a little bit harder than other. But the reason why we do this is is very rooted in science. It's not like we're just pulling it out of our butts and telling you to do it, right?
SPEAKER_00Yeah. And unlike a lot of other restrictive programs that are um inducing more of a crash, right? Core four is more of a food as medicine approach, and it involves a lot of behavior science. So it's digging into why you feel the way you do about certain foods. It's probably gonna tell you more about that than anything else, honestly, with the with the plus side effects of getting a really healthy gut and optimized blood sugar. Um, and so it's not necessarily about deprivation, which I think a lot of people tend to see it as, but it's really more about discovery, right? It's like a personal experiment to figure out what it is that suits your body best.
The Inflammation Landscape Today
SPEAKER_01Yeah, yeah, exactly. And so before I even explain what it is, which it's it's really not complicated at all. Um, but I want you guys to understand the science of why elimination works. So uh everyone's walking around inflamed. If you live in America, I feel like um we're eating ultra-processed seed oils. Um, there's pesticides all over our foods. And even I was listening to a podcast today, and it was like, even if you're eating organic, like the pesticides are still in the air. So they're still getting on your food sources, right? There's artificial sweeteners and everything. We're eating high glycemic snacks, like the food is ultra-processed to make us crave it and want more. Um, the dairy is now like the dairy proteins we can't break down anymore. They're not as whole as they used to be. The glutins have cross-reactivity. We're going through hormonal shifts and perimenopause that even make us more inflamed. We're chronically stressed out. And these all compound to create a lot of metabolic noise. And when we eat certain types of foods, it can just make this worse, right?
SPEAKER_00It's not even like what we put in our body, right? It's like there's a whole toxic load from what we put on our body for like hygiene products or like cleaning products, what we cook with, like it's it, it's everywhere.
Gut Permeability And Symptoms
SPEAKER_01Yeah, yeah. And a lot of things stem from the gut, right? Like we've talked about gut health before, and gut permeability or aka leaky gut drives this systemic inflammation response. And so certain foods like gluten, dairy, sugar, seed oils, alcohol, um, even emulsifiers can increase zonulin expression, which that's a scientific word, but that opens tight junctions in the gut lining, right? So essentially what that causes is is microbiomes to leak out through your gut lining, and it can cause bloating and food sensitivities and skin flares and brain fog and joint pain and mood swings. And so when we're doing an elimination diet, we're hoping to reduce permeability so we can calm down any type of immune response that you might be have that might be.
SPEAKER_00So essentially you're like strengthening the integrity of the gut lining.
Blood Sugar, Cortisol, And Hormones
SPEAKER_01Yeah, yeah. Yeah. Because gut health drives inflammation, blood sugar and cortisol drives inflammation, right? Like if we eliminate high glycemic index foods, which gluten and sugar are, even some dairy, right, then our insulin is gonna low and lower, and lower insulin means improved fat burning, reduced cravings, better sleep, improved thyroid conversion, right? And so when we're doing this type of an anti-inflammatory elimination type diet, it also is really effective for our women that have issues with estrogen detox. And we've I've I feel like I've done some Instagram reels lately talking about you shouldn't start hormone therapy if you're not detoxing via the liver very well. They've gotten like a ton of views, but estrogen is detoxed via the liver. And if your gut and liver are inflamed, you're not gonna detox estrogen well. You're gonna get estrogen reabsorbed via this beta glucuronase, and your progesterone sensitivity is gonna be reduced, reduced, you're gonna have um cortisol resilience is gonna be reduced, your androgen pathways aren't gonna be working appropriately. And when the when our inflammation drops, all these hormones kind of balance, balance out.
SPEAKER_00Yeah. So when we're in a state where inflammation is high, we're much more susceptible to estrogen dominance, right?
PCOS, Estrogen Detox, And Food
SPEAKER_01Yeah, and PCOS. I mean, think about like PCOS is essentially diabetes of the ovaries and it's inflammation, right? And PCOS causes high androgens and you know, ovulate. And so you could get a variety of some like you could get high androgens, you could get estrogen dominance, you could get PCOS, you could get worsening menopausal symptoms. And so, and this is kind of like chicken or the egg. Are your hormones causing inflammation because they're declining, or are you inflamed and it's affecting your hormones? Well, that's where lab testing hurt helps, and then talking with a clinician to see, to have that conversation on what exactly is going on.
Behavior Science And Food Noise
SPEAKER_00Yeah, and it can create a its own like self-fulfilling loop as well, like once it gets systemic enough, right? And the levels are elevated enough. I think it's important like PCOS is something that is getting more uh noise around it than it has in the past, which is really great. And more than ever before, people are looking at food interventions, right, rather than just medicine or uh pharmaceuticals, I should say. And so I know for a while there was a large community that believed that, okay, well, if I have PCOS, I have to be vegan, and that's the only thing that's gonna help with my symptoms, right? But what, and not to say that that's wrong, like you know, if that's what works for you, that's what works for you, do what you do. And I believe a big reason that that does work is because by default it's eliminating a lot of processed foods and it's introducing a lot of fiber, right? And so we're improving the gut integrity in that way, and we're naturally reducing inflammation by way of going uh with that diet. So it's it's interesting again how this ties back to behavior, right? Because behaviorally, elimination is going to help to remove that food noise as well that we talked about before on a previous episode. And that way it's it's facilitating that self-trust when it comes to food, right? Women stop second guessing themselves, they stop grazing so much because they think they're quote unquote hungry all the time, and they stop self-shaming around the food because that noise is lower. And so then we replace the decision fatigue with more structure. Because while core four is very uh simple in content, it is difficult in execution because of our food environment.
SPEAKER_01Yeah, I mean, that's why like there is structure built in this, right? When we put anyone through to any type of elimination diet, like our core four um protocol, I think it's like 196 pages. It's something crazy long, and it has like cancer staples in it, and swaps, and bucket systems, and ready-to-go proteins, and easy veggies and recipes, and like can kind of tell you like exactly what to eat so you don't feel super, super confused. But essentially, like what we're doing here is we're removing four foods that are most commonly associated with inflammation, digest digesti uh, digestive stress, insulin spikes, histamine response, skin sensitivity, hormone disruption, and really just hoping to simplify your digestion, your immune response, your blood sugar regulation so your body can kind of reset. This isn't meant to be something that you stay on forever.
Structure Of The Core Four Program
SPEAKER_00Yeah, and like going back to like the discovery component being important, right? Like looking at it in that way as opposed to, oh, like I have to give up all these things for this period of time and it's gonna, I'm depriving myself, it's gonna be so difficult or it's gonna be so restrictive. It's like, okay, well, what can I hope to gain as far as knowledge-wise? How can I get to understand my body better? How can I understand which foods actually work for my body and not against me, right? Like which foods are causing symptoms that I probably am not even aware of because it's not like my chronic state as it is currently. And I won't know until I eliminate those things. And then when I try to reintroduce something, then I can get that red flag, right? Of like, oh, that thing's not working for me, which foods are worsening symptoms around my cycle, whether that's PMS or my perimenopausal symptoms, right? Like that's a big indicator too. And so you decide the elimination duration with your coach, like what you're willing to agree to. But Lindsay, what would you say is the minimum amount of time that you would need to see some type of consistency for an anticipated effective change?
Timeline And Lab Markers
SPEAKER_01Yeah, so this one's this is where it gets personalized, right? So I personally believe that like no one should be eating sugar and seed oils. Like that should be something that you just don't have in your daily diet. Like sugar every once in a while, but like sugar and seed oil should not be a staple in your daily diet. Gluten and dairy is where people have the most issue. And this one is like, okay, how bad is your inflammation? Do we want to cut out one and see how we react? Add it back in, cut out the other, right? But you're really looking at a good four weeks minimum, probably closer to 60 to 90 days. And if you're wanting it to show up in blood work, like your CRP, your antibodies, your insulin markers, like we're probably looking for at least 60 plus days, and then maybe repeating blood work and kind of slowly starting to add stuff back in.
SPEAKER_00Yeah.
SPEAKER_01So which talk about it?
SPEAKER_00It seems like a long time while you're doing it, right? But in the long scheme of things, like if we were to look at that when it comes to doing anything else, I guarantee you're willing to suck it up with a lot of other things for you know, two to three months out of the year that we don't call attention to.
Gluten And Modern Grains Explained
SPEAKER_01I cut out dairy a year ago and I thought that my world was gonna end because I'm not telling like I love Greek yogurt. My yoga snack, but and like cutting it out was like a big psychological thing for me because it was like the one sweet treat that I allowed myself. I will never eat that again. Like now that I've cut it out, like nope, my stomach feels so much better. Like, I'm not bloated, I've lost like 15 pounds of inflammation. And it's like not saying that you have to go out and cut out dairy. I'm gonna explain some science as to why it worked for me, but it's just it's something that I cannot tolerate. And it might be something that you can't tolerate, right? So let's kind of dig in and talk about each four of these food groups and why they could be causing you issues, right? So the first is gluten and grains. Um and a lot of times when we think about gluten, we think about celiac disease. And if you have celiac disease, like you are you are allergic to gluten, like you cannot have gluten. You will get sick, sick, right? But even if you're not celiac, gluten and modern processed grains still cause a lot of issues. And a lot of it is the way that's cooked in America. Like, I don't know if you've ever had clients tell you that they've gone like to Italy or something and they eat all the bread and it's like they can eat pasta every day and they're like, oh, it's like that doesn't bother me at all. Yeah, but here it's like the way it's processed, it just yeah, it it increases this zonulin production. And so whenever this is released, it opens up that tight junctions in the gut lining, which then those food particles, those toxins leak out and they cause an immune activation. So autoimmune type conditions, like this is why with Hashimoto's, we're like cut out gluten, right? Um, and then it can cause gas and inflammation, right? It also causes a lot of fermentation in the small intestine. So, what gluten does is it contains carbs that reach an overgrown bacterial population. So SIBO, I'm sure people have heard about that. And though SIBO produces hydrogen and methane gas, and so you can get like lower abdominal swelling, that abdominal distinction at the end of the day, pain after meals, stuff like that. It like a lot of gluten or wheat foods, they also contain FODMAPs. So FODMAPs are like fructins, which are a fermable carbohydrate, and these feed bacteria, which cause gas, bloating, water retention, right? And then it impacts your T4 to T3. So it impacts your hormones, right? So even if you're not celiac, gluten causes a lot of issues for people. And I don't know if you've ever tried to go gluten-free, but it's literally in everything.
Dairy, Histamines, And Age Shifts
SPEAKER_00Yeah, it it is. And and I will say, right, like because I've gone, I've I've tested out all the things at one point or another. And yes, it is very prevalent in a lot of things and it is not easy to do. And it's also never been easier, right? Like there is a gluten-free version of almost anything. It is literally advertised. Like on if you are going to be consuming packaged foods, which most people in America do, there's literally a GF for gluten-free seal on foods that are gluten-free, right? Still be mindful of what the ingredients are in those foods, but it is net it has never been easier to go gluten-free than it is today.
SPEAKER_01If you're eating a whole foods diet, you're going to naturally be gluten-free.
SPEAKER_00Yeah, by default, it's gluten-free.
SPEAKER_01I mean, again, it goes back to my saying like if it has a mother, if you can pull it from the ground or pick it from a tree, eat it. If it comes in a package, then why are you putting it in your mouth? And and it's kind of like that with dairy too, right? Like, some people just don't tolerate dairy. Like, you could have a lactose malabsorption, you could have a casein sensitivity, you could have a histamine response. So, I mean, even like a lot of times this shows up in older women. Like you could have tolerated dairy fine in your 20s and 30s, but you hit 35, 40, that lactase enzyme produces that the production of it decreases with age. So now all of a sudden you have this low lactose enzyme. And so when the your lactase isn't broke lactose isn't broken down, it ferments and you're getting gas and diarrhea and bloating. So a lot of times you see this shift in in older women. Like you might have been fine when you were younger, but now that your digestion enzymes are decreasing, you suddenly can't tolerate dairy, right?
SPEAKER_00Casein, which Yeah, that I mean, that happened to me. Like I'm I I haven't had any like severe symptoms from it, but I have noticed um, and I've eliminated dairy before in the past, but I didn't really notice a big difference. Over the course of the last year, I did eliminate it for a period of time and then realized, oh, I actually do feel a lot better not consuming it. And so I've just kept it out for the most part. I I'm not like super strict with it. If dairy's in something that I'm eating, then I'm not gonna be like, oh, I can't have it because it doesn't cause it.
SPEAKER_01Yeah, I'm just right with that too.
SPEAKER_00Yeah, but I'm not I don't eat yogurt like I used to. I don't have milk or a lot of cheese or anything like that.
SPEAKER_01Yeah, if it's like on a salad, I'm gonna eat it. Like, you know, like stuff like that. I'm not being anal like that, but I'm not going and eating Greek yogurt and drinking milk and having ice cream and you know, um, but uh uh casein is like m isn't what's most common in dairy and it creates immune activity and it causes an inflammatory response kind of similar to gluten. And so that can trigger delayed gastric emptying, water retention, cramping, mucus production, bloating. And dairy is at the end of the day, a high histamine food, right? And histamine equals inflammation, water retention, GI pain. And women in perimenopause that have high stress and gut dysbiosis or a sebo or mold exposure, like you already can't clear your histamines well. So then you add dairy on top of it and you're just a hot mess expressed.
SPEAKER_00Yeah. I don't know. As I mentioned before, right? Of like looking at your overall toxic load. Like if I'm already bogged down with all these other things, then it may not be like dairy alone may not be the issue, right? But it's like I can't tolerate the dairy if I'm already dysfunctional because of all the other things that are plaguing my system.
Sugar, Sugar Alcohols, And Crashes
SPEAKER_01Yeah. And then I like I when I tell our clients that you have dairy, they're like, Well, I what how am I gonna get my protein? And I'm like, why are you relying on dairy to get your protein in? Like, you do not need a protein shake. You don't like eat some animals, some eggs.
SPEAKER_00But that's not as convenient, Lindsay.
SPEAKER_01So gluten and dairy are probably the the highest, and and most you're like, I don't understand why these are causing inflammation. I feel like when we get to sugar and seed oils, maybe it's more clear, but sugar is not good for you. Um, not only does it impact your weight, um, it's not it causes diabetes, but it also triggers bloating and it feeds dysbiotic bacteria and yeast.
SPEAKER_00So it's also like there's no net benefit, right? And I say this as a sugar lover. I do have a sweet tooth. That is my vice. And when we look at things like gluten and dairy, while they do have inflammatory um like an association with increasing inflammatory markers, there also is some net benefit if you don't have an aversion to it, right? Like there can be some good nutrient density that comes from foods that have grains or that are dairy sources in them. That's not the case with sugar and seed oils.
Seed Oils And Processing Problems
SPEAKER_01No, like you might get a little bit of a dopamine response, but then you're gonna get this real big sugar crash. Uh so like when you're eating sugar, you essentially most times get reactive hypoglycemia, which causes stomach distension because your blood sugar spikes, your insulin crashes, your cortisol rises, and your gut slows down, right? And a lot of times, like sugar alcohols are just as bad, right? Because those sugar alcohols, like your sorbitol, manitol, xylitol, they pull water into the intestines and they cause a lot of cramping and diarrhea and gas, right?
SPEAKER_00And this is where sugar is sneaky because sugar is in almost everything, the anything that's processed. And I think there's like what, 24 different names for sugar, including sugar alcohols. So again, like when you're reading the ingredients on a package, which you should be doing, I highly recommend. If it's more than likely that it's going by a different name for marketing purposes. And if it is, just be on like all those things that um Lindsay just listed, right? Like the sorbitol, the xylitol, the erythritol, those are all sugar. And they're just using a different name in order to say that it's zero sugar, zero net sugar.
SPEAKER_01Yeah. And it's in processed things. Like, I don't know, like if you drink a ton of energy drinks, like you're gonna have a stomachache, right? And I'm bad about this. Like, I love my diet coke and it has these things in it. Like I'm not saying that everyone, you have to be perfect on all of these things, but just listen to your body, right? Then we get to seed oils, and you should just not be eating these ever. Like, and if you don't know what a seed oil is, it's canola oil, soybean oil, vegetable oil. And I'm not telling you not to eat these because of calories. Like, literally, they are full of omega-6, which is lenoic acid, which drives inflammation cytokines, like it elevates IL1, TNF alpha, it slows digestion, it increases water retention, it causes bloating and immune activation. It literally clogs your arteries.
SPEAKER_00And a lot of this is because of the way that it has to be processed, right? So it's like, think about people are always like, why these oils and not these, right? So the oils that we're talking about that are that we want you to use would be olive oil, coconut oil, avocado oil, right? Ghee. Those are gonna be the oils that are not gonna drive inflammation. Now, the reason why those oils are, you know, quote unquote safer than seed oils is because of the way that seed oils have to be processed. Um, item that seed oils are manufactured from. Think about like a soybean, um, the way that it has to be processed in order to excrete the oil from it, right? It's really, it has to be excruded at very, very high temperatures and it takes a large concentration. Like, think about how many soybeans it would take to make like one tablespoon of oil, right? And that's why our body's not meant to handle that concentration of something broken down at that level, and that's why it's boosting the toxic levels in our body.
The Core Four Plus: Alcohol
SPEAKER_01Exactly. So I'm gonna add the core four plus here because we can't talk about eliminating stuff without talking about how you need to eliminate alcohol if you're doing any type of elimination plan. Uh don't shoot the messenger. Uh, if you are doing any type of elimination plan, you should not be drinking alcohol. I mean, alcohol causes histamine, estrogen disruption, and motility issues, right? It increases your histamine load, it increases your intestinal permeability, it causes estrogen dominance, it causes dehydration, which causes constipation, it feeds SIBO, like it literally destroys your gut health.
SPEAKER_00Yeah, this is kind of a rare situation where I am pro all or nothing mentality, right? Where it's like, if you are going to be doing any type of elimination, but you're drinking all alcohol, it's kind of all for naught because the alcohol is doing so much damage that it's not, you're not going to get the benefit out of the elimination diet or the protocol with the food that you're trying to make those changes in.
Perimenopause, Stress, And Motility
SPEAKER_01Yeah. And I think you're like, okay, I used to be able to eat these things when I was younger. Why is it hitting me all of a sudden? And there is some hormone and there's some hormone things that cause this, right? If you're 35 to 55, you have this like perfect storm of physiology going on where your progesterone's dropping and progesterone's a smooth muscle relaxer. So that low progesterone means slow motility, which means constipation, which means gas and water retention, right? Your estrogen is high one month, it's bottomed out the next month. When it's high, it's causing your bile to thicken. You're not digesting fats, you're getting bloated. And then you address it.
SPEAKER_00So essentially because your hormones are fluctuating, your gut is not moving thing, it's not processing food the way that it used to.
SPEAKER_01Yeah. Yeah. And then you just add like the chronic stress that you live in, and that cortisol shunts blood flow away from your gut. So your digestion doesn't get completed, you get fermentation, and you get bloating. Like, I how many women are constipated? Like, I feel like every person we talk to doesn't poop regularly.
SPEAKER_00Yeah, or they're bloated all the time.
SPEAKER_01Yeah. Yeah. And then you know, you get some micro, like lower, you get some microbiome changes, so lower microcovial diversity, more gas-producing species. Like it's just a perfect.
SPEAKER_00Like gut dysbiosis, where like there's an imbalance of good and bad bacteria in your gut, because it's just not moving through the way it's supposed to.
Making Elimination Feel Safe
SPEAKER_01Yeah. And I know that this seems like overwhelming. Like, how am I supposed to cut out all of these things? What am I supposed to eat? Right? That's why you work with a coach. And that's why you also know that this is temporary and it's healing, right? Like this matters. Like it matters because your limbic system, which is like the emotional center of your brain, cannot implement change when it perceives it as a threat or deprivation. So if you're going into this thinking like, I can't do this, this is terrible, like you're you're not going to be successful on this.
SPEAKER_00Yeah. And self-sabotage comes in play a lot with things like this, with any type of elimination diets or things that feel a little bit more on the restrictive side. And like women sabotage elimination diets because their nervous system interprets the restriction as danger, right? So it doesn't feel safe to have to eliminate these things because I've got so many of these other things going on, right? So we have to start to reframe it as like it's not restriction, it's regulation, right? It's not punishment. Again, it's that self-discovery. We are collecting data for this period of time and it's not going to be forever. It is just a temporary reset. It is a it's can I bet on myself, right? Can I give my body the chance to show me what it is actually capable of? Can I give myself a chance to actually listen to my body to understand what it needs? Very important.
SPEAKER_01And I want to also stress that this is not something that you can do Monday through Friday and then eat gluten, dairy, sugar, and seed oils all the weekend. Like if you're gonna do something like this, like you gotta do it all in for four weeks, like absolutely not a drop of sugar, not a drop of anything, or it's not gonna work. Like we're not all or nothing, but this is something if you're gonna follow, you need to be all or nothing in.
Why All Or Nothing Matters Here
SPEAKER_00Well, and that's because these types of foods that we're eliminating, they don't, it's not like we just eat them and then they get processed and then they're gone. And and no, none of the issues that we're facing with them it lasts only during the weekend while we're eating them, right? It's like the there's well, all of what we discussed around what's happening um in the gut, it's already slowed down, right? The system is already slowed and bogged down. So anything that we consume is going to have an effect for long after we consume it, right? On average, what gluten stays in the system for like 90 days?
SPEAKER_01Yeah, yeah.
SPEAKER_00Yeah. Right. So you're just backpedaling if you reintroduce this stuff before you've given yourself a chance to actually clear it out.
SPEAKER_01Yeah, and I mean, part of part of this and why this works so well is that when doing this, you really are getting your body into a parasympathetic state. Like you're getting it into a routine. When you do this, you start eating predictable meals, you get some food safety, you have simple recipes, you get blood sugar stabilization. Like this alone reduces your cortisol load, and you're gonna feel better just by having like predictability and balance, let alone by taking out foods that cause that cause all the issues.
SPEAKER_00Yeah, and again, it doesn't have to be super complicated, right? Like uh so many people will be like, what am I supposed to eat? What what can I possibly eat if I don't reinvent the wheel? Look at what you're already eating, and how can you remove these things from it? And then what does it look like after that? Right? Or just keep it super simple. And if all you ate was meat and fruits and vegetables for four weeks, you're good.
Simplicity, Routine, And Parasympathetic
SPEAKER_01Yeah, and you're gonna start feeling better within seven to fourteen days of doing this, right? Like I had a client the other day that's gonna be doing this for four weeks, and she's like, I haven't lost a pound, but I just went and got my hair done. And the hairdresser was like, Oh, you look like you've lost so much weight because she's literally lost so much inflammation. You know, so if you're a client working with us, like we guide you on this. If you're not, like here's some things that you can eat. You can eat like beans and lentils, they're high in fiber. You can eat tomatoes, you can eat coconut. Milk. It's a healthy mil alternative to dairy. You can do healthy oils like olive oil, avocado. You can do nuts and seeds. You can do bone broth if you don't have high histamines. Literally make it simple, right? Like make your decision fatigue low. Like I have a protein bucket. Like my like if on the weekends, like we just cook up all kinds of meat and it lives in a protein bucket, right? We have a fruit bucket, a veggie bucket, a snack bucket. Like prep and make it easy. You do not have to have these like fancy, complex recipes like protein, starch, and veg and healthy fat. You're good.
SPEAKER_00Yeah. And worst case scenario, like I think a common thing that always comes up is people are like, eat, I don't know, with meat. It's like they forget to defrost it or it's like it's going to take too much time. Like just batch cook it, right? Like anytime you're making one type of protein, like let's say on Sunday I'm cooking dinner and I'm making something on the stove. You best believe if I'm making anything on the stove at any point in time over the weekend, I'm also sauteing two pounds of ground meat.
unknownYeah.
What To Eat And Batch Cooking
SPEAKER_00Right. So that way I have it on hand. It's available. It goes in the fridge and it's there for the week. I can remix it anyway I want. I can put it in a taco bowl. I can make it, I can put stuff sweet potatoes with it, whatever, right? It's it's just there so that way I can use it as needed for it's quick and it's easy. There's if I'm making anything on the grill, best believe I'm grilling all kinds of meat so that way I have it and it's readily available. Like you make it easy and do it in batches so that way you don't feel like you're having to do this constantly, right? If you are trying to cook daily for all the meat that you would need if you're only eating meats and fruits and vegetables, that is gonna be frustrating and fatiguing. Right, but don't do it that way. Just cook it in bulk.
SPEAKER_01Yeah. And if you are gonna do this and you're not gonna work with a coach, I think we kind of have to discuss reintroduction before we wrap up the podcast because you have to reintroduce things slowly. One food group at a time, really like you can really trigger some inflammation responses, right? So here's kind of things to watch for.
SPEAKER_00Well, and then you wouldn't know. You know what I mean? It's all for not because then you're you wouldn't know what's bothering you and what's not.
SPEAKER_01Exactly. So if you're if you reintroduce and you start getting bloating, it's probably a FOD map or gluten sensitivity. If you reintroduce and you start getting acne, it's probably sugar or dairy. If you reintroduce and your joints start hurting again, it's probably gluten or nightshades. If you suddenly get cravings, that's sugar, dairy, gluten. If you're getting fatigue and crashes, that's gonna be your high glycemic foods. If you're getting mood swings, it's probably the sugar or dairy. Uh a lot of people when they eat dairy get like postnasal drip and mucus. And I know that that seems weird, but it's because of that histamine response.
SPEAKER_00No, that's what that's what happens to me. I don't get as many like gastric issues from it, but I do have like sinus issues and like mucus issues.
SPEAKER_01It's a histamine response. Yeah. Um, hot flashes are alcohol and sugar. Um, sleep issues are sugar, right? And I do think this also helps you maybe not label things as good food or bad food, but more as like, oh, this is how my body reacts to food.
SPEAKER_00Yeah, similar to when we do a CGM, right? A continuous glucose monitor. It's just giving us information as to how my body reacts to certain foods. Now, we'll say, like we said, you know, when it comes to reintroduction, it's best to do that with a coach. That way you have guidance and you know what markers to look out for and what you're gonna be taking note of. But you should reintroduce only one thing at a time.
SPEAKER_01Yeah.
SPEAKER_00And I'll just like reintroduce dairy for a couple weeks and see how you feel and then take it out and then reintroduce gluten, for example.
SPEAKER_01And don't waste your money buying a damn food sensitivity test. That's how I'm gonna end this podcast. If you eat a lot of a food, it's gonna show up on a food sensitivity test. Like they are not, like they're not helpful.
Reintroduction Strategy And Signals
SPEAKER_00If you think you're sensitive, I can't tell you how many people think they're allergic to eggs because they took one of these tests and they eat eggs regularly.
SPEAKER_01Yeah. Just don't do it. Don't do it. Don't do it. So if you're a client of ours, hopefully this helped you. But if you're not, hopefully this also gives you something to wrap your head around.
SPEAKER_00Yeah. And if you want to do it ideally smoothly and safely and correctly, and have that reintroduction guidance guidance, then that's what a program like ours is for. So that way you can do it under the guidance of a coach. And it is going to be the honestly the clearest way to lower your inflammation, regulate your blood sugar, optimize your hormones, repair your gut, all the good things that we talked about, and get an understanding of your body.
SPEAKER_01Yeah, because most of the time your body's not broken, it's just real inflamed.
SPEAKER_00Yeah. It's talking to you. You're just not listening.
SPEAKER_01Exactly. Exactly. All right, ladies. We will see you next time. Share this, give us a five star review, and have a great week.
SPEAKER_00Yeah.