Paleo and Pilates 30 Day Challenge

The Paleo and Pilates 30 Day Challenge starts today. It is a way of eating and exercising that supports hormone balance and gut healing, while also reducing inflammation, and increasing strength. Sign me up for those results!

Another interesting quality of this plan is the restoration of specific balance. Basically, our GLP-1, GIP, PYY, and CCK housed in our gut lining have more nutrients present to help facilitate their production. This production impacts our metabolism in a big way. We’re essentially feeding the gut microbes a large variety of fruits and vegetables to feast on as we eliminate triggers that harm the gut lining.

Why Paleo and Pilates?

Increased amounts of clean protein in the Paleo plan alongside numerous vegetable choices give us the vitamins and nutrients we need to thrive. Now I know you and I are bread lovers at heart and there are multiple fresh-milled grain recipes on this site.

But the reality is our grain, as organic and filling as it is, can cause inflammation for some of us when we consume it in consistent amounts. A few of the organic grains in my bins are hard red and hard white which have hundreds of proteins from hybridization over the years you and I can react to. As evidenced by gas, bloating, inflammation, and holding onto excess water in our hands, upper arms, and lower body.

Yes, the bread, the legumes, and the beans God made in their original form provide necessary nutrients, but man has a way of altering what God designs and not in a good way. When this challenge is over, my plan is to reintroduce only the ancient grains back into my diet, like Einkorn, Spelt, Quinoa, Kamut, Millet and others. But in much smaller amounts and not every day.

Simply because women (and men) over 40 don’t’ need excess starchy carbohydrates like younger people do because of the aging process and decrease in natural metabolic hormones (like DHEA and growth hormone). Depending on what activity we do and how much muscle mass we intentionally generate over 40 . . . will determine how many starchy carbohydrates from bread we can manage in order to maintain blood sugar balance, and weight.

In general, the 8-hours or more of sedentary sitting each day most of us practice, decreases the need, not the elimination of, our carbohydrate load for better health.

It’s so important to move, strengthen and tone our bodies to do the work God has called us to do! That is where Pilates comes in. It is a proven system of exercise that strengthens and tones.

So, I invite you to take the Paleo and Pilates plunge with me for 30 days and see if we can change a few things in our metabolic health without feeling deprived.

The Science Behind Paleo and Pilates

The science articles I will be sharing with you today are reliable PubMed sources. Hold on. . .it’s going to be eye opening!

A Decrease in Breast Cancer

1. A study of over 65,000 women in France who filled out dietary surveys and adhered to the Paleo diet for more than twenty years showed a 17% decrease in breast cancer. The vitamins, minerals, and polyphenols found in the wide variety of fruits, vegetables, nuts, seeds, and lean meats, while limiting alcohol, sugar, and refined grains are thought to be the reason for this decline. (1)
   
   
   An Improvement in Thyroid Hormones and Antibodies
   
2. The Paleo plan is often studied for Hashimoto’s Thyroiditis, Graves disease and specifically looking at its effects on thyroid hormones, thyroid antibodies (thyroglobulin, thyroid peroxidase (PTO), or eliminating autoimmune thyroid disease altogether! All studies showed significant improvement in thyroid parameters! (2)
   
   
   Improvement in Incretin Hormones (GLP-1, GIP, PYY)
   
3. Faculty of the Imperial College of London assessed the Paleo plan and incretin hormones in a randomized cross over trial design. The peptide hormones GLP-1, GIP, and PYY concentrations were measured over 180 minutes. Satiation was also assessed. GlP-1 and PYY concentrations and satiety were significantly increased in these Paleo eating plans. (3)
   
   Improvements in Cholesterol and Triglycerides
   
4. The department of medicine University of California San Francisco School of Medicine reports did a short study on nine nonobese, sedentary individuals were given the classic Paleo diet of lean meats, fruits, vegetables, and nuts for 10 days. Compared with their baseline, they experienced significant reductions in blood pressure, plasma insulin, and large reductions in total cholesterol, LDL, and triglycerides. All of this occurred without weight loss! (4)
   
   Significant Decrease in ApoB, HOMA-IR
   
5. Combined with stress relief, intermittent fasting, good supplements, the Paleo plan was helpful in significantly reducing ApoA1 and ApoB cholesterol that are closely related to heart disease. Plus, it reduced HOMA-IR related to insulin resistance and fatigue. (5)
   
   A Decrease in Iodine (Watch for Deficiencies)
   
6. A two-year randomized trial show iodine deficiency in 24 post-menopausal women consuming a Paleo plan. However, there are no specifications of dietary iodine intake of these women listed. So, as a precaution be sure to incorporate cod, haddock, eggs, lobster, shrimp, seaweed, or kelp granules routinely in your plan this month. (6)
   
   Specific Glucocorticoid Metabolism in Post Menopausal Weight Loss
   
7. The main glucocorticoid our bodies produce is cortisol which is well known to inhibit weight control in stressed out people. This study of 49 post-menopausal women used the Paleo plan for 24 months and saw significant and sustained weight loss alongside the liver’s ability to convert cortisol. (7)
   
   Pilates Improves Core Muscle in Chronic Low Back Pain
   
8. A research Collaborative in Health in Australia looked at systematic reviews and meta-analyses methods to determine Pilates is “not inferior to equivalently dosed exercise” like physical therapy and shows improved core muscle strength. It is found to help low back pain as well. (8)
   
   Pilates Improves Flexibility and Quality of Life in Lumbar Disc Herniation
   
9. In a group of 27 individuals with lumbar disc herniation, Pilates exercises used for 6 weeks, three times a week helped reduce their pain level and functional disability. (9)
   
   Effectiveness of Reformer Pilates in Individuals with Fibromyalgia
   
10. Fibromyalgia can be described as widespread pain throughout the muscles in the body accompanied by fatigue, and difficulty sleeping. A study of 28 women divided into two groups A: Reformer Pilates (uses a machine) and B: Pilates at home with a mat. The reformer group has improvements in strength while the at home group reports decreased painful regions, improved quality of life. (10)
    
    

What Does Trying Paleo and Pilates Look Like?

Paleo eating is basically vegetables (minus the nightshades of potatoes, peppers, eggplant, tomatoes–don’t worry you can modify to your tastes), clean meats, fruit, quinoa, nuts and seeds. (No legumes/beans/dairy/grains). Go to the grocery store and stock up on as many vegetables and fruits that you can cook in a meal prepping session for at least 3 days.

Paleo Benefits

• Detox from sugar/fast food/ chemicals
• Restore good gut microbes with fruits and vegetable balance
• Remove possible gluten sensitivity
• Firm up loose skin
• Build strength and flexibility
• It’s FREE and FUN!

Pilates

Pilates are concentrated movements combined with proper breathing techniques to increase core strength and stamina. It works on pelvic muscles too! Which is so powerful for our genitourinary system!

Pilates Benefits:

• Possible Decreased Lower Back Pain
• Increased strength and endurance
• Stronger Core and Pelvic Muscle Floor
• Better Balance
• More lean muscle

Whatever you decide to do this month with Paleo and Pilates, have fun with it! Modify as you see fit for your healing and health! I am here for you! and have so many ideas for good recipes and steady frame of mind.

I look forward to hearing all about your results, too! So let me know!

Mysty

Simplifying Health Faithfully

References:

1. Shah S, Mahamat-Saleh Y, Hajji-Louati M, Correia E, Oulhote Y, Boutron-Ruault MC, Laouali N. Palaeolithic diet score and risk of breast cancer among postmenopausal women overall and by hormone receptor and histologic subtypes. Eur J Clin Nutr. 2023 May;77(5):596-602. doi: 10.1038/s41430-023-01267-x. Epub 2023 Feb 1. PMID: 36726032.
2. Hollywood JB, Hutchinson D, Feehery-Alpuerto N, Whitfield M, Davis K, Johnson LM. The Effects of the Paleo Diet on Autoimmune Thyroid Disease: A Mixed Methods Review. J Am Nutr Assoc. 2023 Nov-Dec;42(8):727-736. doi: 10.1080/27697061.2022.2159570. Epub 2023 Jan 4. PMID: 36598468.
3. Bligh HF, Godsland IF, Frost G, Hunter KJ, Murray P, MacAulay K, Hyliands D, Talbot DC, Casey J, Mulder TP, Berry MJ. Plant-rich mixed meals based on Palaeolithic diet principles have a dramatic impact on incretin, peptide YY and satiety response, but show little effect on glucose and insulin homeostasis: an acute-effects randomised study. Br J Nutr. 2015 Feb 28;113(4):574-84. doi: 10.1017/S0007114514004012. Epub 2015 Feb 9. PMID: 25661189.
4. Frassetto LA, Schloetter M, Mietus-Synder M, Morris RC Jr, Sebastian A. Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. Eur J Clin Nutr. 2009 Aug;63(8):947-55. doi: 10.1038/ejcn.2009.4. Epub 2009 Feb 11. Erratum in: Eur J Clin Nutr. 2015 Dec;69(12):1376. doi: 10.1038/ejcn.2015.193. PMID: 19209185.
5. Martinez AS, Bastian AJ, Shemirani F, Titcomb TJ, Bisht B, Darling WG, Ramanathan M, Shittu M, Gill CM, Snetselaar LG, Wahls TL. Effects of a Multimodal Lifestyle Intervention on Cardiometabolic Markers in People with Progressive Multiple Sclerosis: A Secondary Analysis of a Pilot Study. Nutrients. 2025 Mar 27;17(7):1163. doi: 10.3390/nu17071163. PMID: 40218921; PMCID: PMC11990591.
6. September 2017 European Journal of Clinical Nutrition 72(1) DOI:10.1038/ejcn.2017.134 Researchgate.net
7. Stomby A, Simonyte K, Mellberg C, Ryberg M, Stimson RH, Larsson C, Lindahl B, Andrew R, Walker BR, Olsson T. Diet-induced weight loss has chronic tissue-specific effects on glucocorticoid metabolism in overweight postmenopausal women. Int J Obes (Lond). 2015 May;39(5):814-9. doi: 10.1038/ijo.2014.188. Epub 2014 Oct 28. PMID: 25349058.
8. *Franks J, Thwaites C, Morris ME. Pilates to Improve Core Muscle Activation in Chronic Low Back Pain: A Systematic Review. Healthcare (Basel). 2023 May 12;11(10):1404. doi: 10.3390/healthcare11101404. PMID: 37239690; PMCID: PMC10218154.
9. Taşpınar G, Angın E, Oksüz S. The effects of Pilates on pain, functionality, quality of life, flexibility and endurance in lumbar disc herniation. J Comp Eff Res. 2023 Jan;12(1):e220144. doi: 10.2217/cer-2022-0144. Epub 2022 Dec 1. PMID: 36453667; PMCID: PMC10288967.
10. Caglayan BC, Basakci Calik B, Gur Kabul E, Karasu U. Investigation of effectiveness of reformer pilates in individuals with fibromyalgia: A randomized controlled trial. Reumatol Clin (Engl Ed). 2023 Jan;19(1):18-25. doi: 10.1016/j.reumae.2022.01.003. PMID: 36603963.