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.

I cannot think of a better challenge the week of (and after) Thanksgiving than to diversify our daily colorful plant intake! 

Can you?

Seriously, awesome metabolic health, underlying inflammation in autoimmune responses, and reversing insulin resistance couldn’t happen in a better way! God’s garden is full of all the healing vegetables we need, and I am so thankful!

It’s so much fun to see what He has in store for us when we partake of His goodness, isn’t it? 

I mean just think about the variety of colors we will be consuming at our upcoming feast! I’m so excited! Especially since a few ladies and myself are finishing up a 4 Week Pre-Holiday Challenge and are fasting from sugar and grains. 

I lost 5 pounds, by the way, and the other ladies lost weight, too! Imagine what this will look like over the next few months for these women if they continue! 

The challenge ends soon, so we’ll be ready to enter the holiday season with renewed understanding of how our bodies respond to food as we slowly reintroduce those items in small quantities.

Something I noticed really quickly as we were in week 3 of the challenge is the stiffness in my hands got better.

The one day I went out for lunch and ate bread gave me some clear cues I should stay away from it altogether. By 3:00 pm that day, my hands were hurting and by 6pm that night I couldn’t even hold an iron skillet while cooking. 

Now granted, the bread at Longhorn was most likely a bread made with bleached flour, and bromine and not Fresh-Milled like Sue Becker taught me to make through her Little Red Book!

None of the organic spelt berries I’ve purchased and made bread with affected me that way!

Can you believe something you and I eat can affect our hand grip so significantly? Have you ever paid close attention to any symptoms like that?

I was blown away! It makes me not want the items back in my regular routine. 

This new challenge, on the other hand, sounds like fun. It’s making a point to incorporate different colored vegetables each day.

Diversifying plants not only helps our gut health it also:
Reduces inflammation
Helps restores hormone balance
Gives us renewed energy
Reduces constipation
Improves blood pressure
Lowers cholesterol
Maintains blood vessels and heart health
Plays a HUGE role in helping our mental health (by restoring the gut/brain axis)
 

So, lets dive in and see how we can Eat a Variety of Plants for the next 5 days!  

10 Easy Thanksgiving Vegetables and Fruits to Diversify with This Week!

1. Green Plants!

Green Peppers, spinach, kale, Brussel sprouts, asparagus, and cabbage are delicious and so versatile, you and I can pair them with just about anything. What are some of your favorite ways to use them?

What about with green herbs like rosemary, parsley, sage, and oregano?

Oh, Yum!

Don’t forget, green fruits like grapes, avocados, pairs, kiwi, and limes are fun, too. 

2.  Yellow Plants

Yellow squash, yellow peppers, tomatoes, spaghetti squash, are some of my favorite vegetables. 

Fruits like lemons are wonderful for liver and kidney support as well as detox as we indulge in our sweets. Bananas and mangos are good too, just high in natural sugars so we can be wise with portions. 

Herbs that are yellow an offer flavor and more antioxidants are ginger, moonshine yarrow, dandelion and marigold petals.

3. White Plants

  Potatoes are right up our alley on Thanksgiving, alongside some cauliflower. But do you ever think about leeks, parsnips, turnips, kohlrabi, fennel, and rutabaga for your feast? 

White fruits include Asian pears, and coconut. 

We can also enjoy herbs like garlic and onion that go really good with some white beans and brown rice. Is your mouth watering yet?

4. Red Plants

Red cabbage, tomatoes, beets, rhubarb, radishes, red beans are scrumptious for fix and go meals during a busy week. 

Red grapes, dragon fruit, strawberries, raspberries, cherries, and red apples make for some delicious snacks and pies, too!

5. Orange Plants

Lastly, our variety of orange vegetables for this festive week can be butternut squash, sweet potatoes, pumpkin, carrot, or acorn squash. 

Oh, boy! Lots of good items with fiber, nutrients and natural sugar. We have so many options.  This isn’t a challenge, at all! For more ways to use these delicious plants check out the Derailing to Detox post!

God created such a tasty variety of plants to heal us, sustain us, and make us whole it’s utterly awe-inspiring!

I will give thanks to the Lord with my whole heart;
    I will recount all of your wonderful deeds.
 I will be glad and exult in you;
    I will sing praise to your name, O Most High.

Psalm 9:1-2

I am Statements of Jesus and Who God’s Word Says We Are

God gave us these wonderful plants for our physical healing and His Son for our ultimate Spiritual healing. We definitely need both for our health journey!

So, I am listing the “I AM” statements of Jesus here alongside the “I Am” statements written about Christians in the Bible to remind us we are loved by our Creator and have a purpose!

Mental, physical, and spiritual health begin there! At the same time, what we fill our bodies with what matters too!

Jesus’ “I Am” Statements

1. I am the Bread of Life  (John 6:35)
2. I am the Light of the World  (John 8:12)
3. I am the Door  (John 10:9)
4. I am the Good Shepherd (John 10:11)
5. I am the Resurrection and the Life  (John 14:6)
6. I am the True Vine  (John 15:1)
7. I am the Way, Truth, and The Life (John 14:6)

Don’t forget your strengths! You and I use many of them each and every day to care for others, participate in relationships, and function in life!

If you have to, use your fingers to count them down as you say each one, “I am Faithful, I am loved, I am HIS and He is mine!

What is God pressing on your heart today about who He says you are and what He made to make you whole, again?

My prayer is that you find the answers you are looking for and practice using a variety of plants in your daily habits! What’s in the garden and in His Word are so good!

Be blessed,

Mysty

Simplifying Health Faithfully

Do you ever find yourself wanting more time to relax?

Maybe you just want a few hours to meal prep or play.

My hope for this Better Bonding Challenge is to put some strategies in place to help you and I do just that.

How Does A 414 Better Bonding Challenge Work?

So, welcome to this challenge of 4 weeks/1 night/4-hour better bonding challenge.

Maybe you’ve decided what night to begin your screen free time, and what hours work for you and your family.

Chances are you’re thinking about activities or your grocery list. Perhaps you even have your bible ready.

Or maybe you need more time think about it and are here looking to see what the challenge is all about.

Regardless of where you are in the decision process, I am so glad you are here!

Please take your time, read the post and the graphics and let me know if you have any questions.

Who knows?

Maybe God is calling you and I to gather with our family because He has something extremely good for us in the next four weeks!

 And he who searches hearts knows what is the mind of the Spirit, because the Spirit intercedes for the saints according to the will of God. And we know that for those who love God all things work together for good, for those who are called according to his purpose. 

Romans 8:27-28

Romans 8:27-29 ESV – And he who searches hearts knows what – Bible Gateway

Most importantly, I know He will honor the time you and I take to draw closer to Him and to one another.

I believe this 414-bonding challenge will be easy to implement, and helpful in giving you and I family time to build our faith in God.

At the same time it builds structure in our homes, places God at the center of our lives, and helps us carry out the Great Commission within our family.

We are equipping our children to read God’s Word, and giving them solid principles, life lessons, and time to discuss how the scriptures apply to our lives.

Part of the challenge includes a time for meal prepping.

Just think for a minute about four whole hours one night a week with no phones, TVs, laptops, or video games!

What would you like to do, distraction free?

Will it be peaceful, or will there be chaos?

Maybe it is a time to think about the health and well-being of the entire family. Preparing meals for the week as a family can help us all plan and eat more nutritious food.

Better food means a better mood and better sleep.

I’m ready for all of that, how about you?

You decide what works best for your family in this wonderful space and time together.

If you need ideas I have worksheet to start you off with an example itinerary. You’ll find it here:

I have some pretty good meal prepping strategies on this website if you’d like to check them out during your meal planning phase!

10 Ways to Use Tortilla Wraps

Meal Prepping with Chicken

Leftover Turkey Ideas

Breakfast Ideas

Easy No Knead Bread

Once we get the meal prepping strategy ready we can relax.

Have you ever just laid in the floor and let your child or your partner play with your hair.

Oh, my! Keep me awake for the next activity!

Maybe we can adjust the sequence of these activities just a bit and save that one for last! It really depends on your day.

Did you have a long exhausting day moving around a lot or did you sit most of the day?

The energy we expend and the food we consume really affects our energy levels. You do you on this one!

If we’ve had a stressful day we may not feel like play time in this bonding challenge.

However, when we find the energy to get up and move, 9 times out of 10, we feel better for doing it!

What is fun for you and your family? Does kicking or passing a ball sound fun?

Maybe, singing a song and dancing to a tune. . . oops no phone, what will you use? An old-fashioned radio or record player without a screen?

Summary

I hope and pray this 414 Bonding challenge is something worthwhile to get you started on family time and a healthier eating routine.

I am here for you if you need encouragement, click here to join. Maybe get some extra support by getting your tribe of friends and family to do this with you!

I look forward to serving you!

Check out the Focused Family Health Podcast and follow for weekly ideas and strategies for biblically improving family health.