Optimize Paleo by Paleovalley

Take control of your health by moving beyond the Paleo template and learning about cutting edge health strategies that really work. This podcast will give you tips and tricks from the mouths of experts and common folk alike who discovered exactly what it takes to THRIVE. Join Chas and Autumn Smith, loving and passionate husband and wife and founders of as they guide you on the journey to cultivate vibrant health and wellness.
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Optimize Paleo by Paleovalley







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Jul 16, 2021

We’ve all heard the benefits of melatonin for sleep, but it may surprise you to know that melatonin can also support…

  • Brain health
  • Mitochondrial function
  • Circadian rhythm 
  • Inflammation reduction

And maybe even immune health. 

Its impressive antioxidant potential is thought to be the reason for its many benefits, but what most people don’t know is that there are certain types of melatonin that research has shown are far more potent (in their ability to reduce oxidative stress) than others. 

There are also certain supplements (hello Essential C Complex) that have been found to make melatonin even more effective in terms of its antioxidant potential. 

So if you want to learn more about the best way to use melatonin to improve your health please tune into this week’s podcast with hormone expert and Director of Clinical Services at the Bastyr Center for Natural Health, Dr. Mona Fahoum! 

(We are also offering a fun giveaway and discount you can learn more about at 30 minutes in!)

Here are some of the fascinating tidbits we dive into:

  • The many benefits of melatonin
  • The link between colic and melatonin
  • Can melatonin help fight COVID-19?
  • Signs you have low levels of melatonin
  • How to use melatonin to optimize your circadian rhythm
  • Why you might feel sleepy after taking melatonin (and how to fix it!)
  • Lifestyle choices that disrupt melatonin production
  • How most melatonin supplements are made
  • Foods that contain melatonin (and how much you’d need to consume!)
  • The best dose of melatonin for jet lag and sleep deprivation
  • Why you may want to take vitamin C and melatonin together
  • Can you take melatonin instead of sleep meds?
  • And so much more!

I sincerely hope you find this podcast helpful! Please share it with anyone you think it might benefit and don’t forget to answer the question at 30 minutes in the comments below for a chance to win.

Valuable Resources: 

Herbatonin - Plant-Based Melatonin
>>> Click HERE to Learn more + Get 15% with code: PALEOVALLEY15

Paleovalley Essential C Complex
>>> Try the most potent whole-food vitamin C 100% Risk-Free today + Save up to 21% HERE!



Dr. Fahoum is a naturopathic physician and owner of Meridian Medicine in Seattle which focuses on preventive primary care, women's health, hormones and digestive concerns. She is also the Director of Clinical Services at the Bastyr Center for Natural Health, has been an adjunct faculty at her alma mater Bastyr University and is on the Medical Team for Symphony Natural Health.

Dr. Fahoum is Past-President of the Washington Association of Naturopathic Physicians (WANP) and is a member of the American Association of Naturopathic Physicians (AANP). She regularly lectures at continuing education seminars, appears on podcasts and interviews and is involved in women’s health groups focusing on hormone health.

Jun 23, 2021

A 2019 study revealed many pregnant women today do not meet the recommended intakes for nutrients like: 

  • Magnesium 
  • Vitamin D 
  • Vitamin E 
  • Iron
  • Vitamin A

Which is scary given that inadequate nutrition can negatively impact baby’s development, mom’s health AND how mom feels (physically & emotionally) in her postpartum period. 

This is exactly why I invited one of my favorite experts in the wellness world, the Whole30’s dietician, Stephanie Greunke, on the show to teach us all how to not only survive pregnancy and the postpartum period - but to THRIVE through it. 

Here are some of the topics we dive into...

  • The most important nutrients for pregnancy
  • Medications that can deplete moms
  • How to prevent morning sickness (and why it happens!)
  • The link between nutrient deficiency, pregnancy, and mental health issues
  • Common nutrient deficiencies in paleo dieters
  • Her 3 favorite nutrient tests 
  • Important foods for the first trimester
  • Foods to focus on for the second trimester
  • How many carbs do you really need for a healthy pregnancy? 
  • The most important food for the third trimester
  • 2 strategies for a healthy, happy postpartum period
  • The 3 key ingredients for a simple, healthy meal
  • How to lose the baby weight gracefully 
  • How much weight to lose per week for sustainable weight loss
  • Her 6 favorite supplements to replete nutrient stores
  • The best forms of magnesium for digestion, brain health, and relaxation
  • The one food you’ll want to focus on before pregnancy
  • My favorite new-momma beauty product
  • And so much more!

If you are a momma, momma-to-be, or know someone who is - please share this podcast so we can all experience healthy, happy pregnancies and nourished babies! 


Valuable Resources: 

Join Steph’s Postpartum Nutrition Program and Community HERE!
Reset your postpartum experience with this step-by-step protocol.

Support Hormonal Health with Essential C Complex HERE!
Try the most potent whole-food vitamin C 100% Risk-Free today.

Jun 3, 2021

It’s not talked about nearly enough, but chronic symptoms such as nasal congestion, postnasal drip, eye swelling, runny nose, headache, and facial pain can be indicators of mold illness.

In fact, according to the Mayo Clinic, 96% of sinusitis is due to mold and fungal overgrowth. 

Which is why in this week’s podcast with my friend, mold expert (and fellow FDN practitioner), Ryan Monahan, we talk all about the many, underappreciated ways mold can negatively impact your health. 

Most importantly, we talk about how to identify, diagnose and treat mold illness. Here are some of the other fascinating topics we cover….

  • The #1 food contaminated with mold
  • Common symptoms that may indicate you are suffering from mold illness
  • The real reason you get coffee jitters
  • The healthy foods that can make mold issues worse
  • Why and how mold is so damaging
  • The common conditions linked to mold issues 
  • What mycotoxins are - and why they matter
  • The best test for determining if there is mold in your home.
  • The biomarkers that clue you in to the fact that you may have mold issues 
  • The best supplements for mold detoxification
  • The MOST important thing to do if you have mold issues
  • The $15 at-home online test you can take to identify a potential mold issue
  • And so much more!

According to Ryan, 24% of the population has a genetic predisposition that makes them more susceptible to mold illness. 

So tune in now and don’t forget to share this with anyone you think it might help.


Valuable Resources: 

Paleovalley Turmeric Complex
>>> Click HERE to Discover the detox-supporting benefits of Turmeric Complex + SAVE up to 20%

The Mindful Nutrivore
>>> Click HERE to Learn more about Ryan Monahan, FDN-P

May 13, 2021

We’ve all heard about the impressive benefits of intermittent fasting, but did you know the benefits of fasting (detox, fat burning, anti-aging, immune support) kick in at different times? 

A “gut health” fast, for example, should be a little longer than one for fat burning or detox. 

And if you’re a woman, there are certain times in your menstrual cycle where you may want to stop or limit fasting. 

In other words - in order to experience the many benefits of fasting - you need a sound strategy. 

Which is why in this week’s podcast with fasting expert Dr. Mindy Pelz, we talk all about how to create a fasting rhythm that supports your unique health goals. 

Dr. Mindy is brilliant, energetic and her science-backed approach will inform and inspire you, I promise 

Here are some of the topics we delve into….

  • The researched-backed benefits of fasting
  • Why fasted exercise can be beneficial
  • Why fasting helps you feel calm
  • The 3 different reasons you should fast
  • The anti-aging hormone released when you fast for 13 hours
  • How to fast to lower inflammation, detox, anti-aging, gut issues, and weight loss resistance
  • The benefits of a dry fast (and when you should and should not use it!)
  • Why fasting improves your mood
  • Why women should fast differently 
  • Her fasting strategy for better immune response
  • Non-fasting strategies for boosting autophagy (detox)
  • The simplest way to start fasting
  • How long to fast to kill cancer cells
  • Which day of your cycle you should stop fasting
  • How to deal with hunger during a fast
  • The most important thing to do before a fast
  • The 4 emotions that kill autophagy
  • How long to fast to reduce your risk of cancer
  • The 2 awesome benefits of a cold shower
  • The 2 supplements you should use when fasting
  • And so much more!

Friends, this has been one of my favorite interviews to date and so I hope you love it as much as I did. Please share far and wide if you do!


Valuable Resources: 

Dr. Mindy Pelz Fasting Cheat Sheet
>>> Click HERE for Your FREE Fasting Cheat Sheet NOW!

Paleovalley Apple Cider Vinegar Complex
>>> Click HERE to Get up to 20% Off TODAY!


Apr 22, 2021

Today we are all looking for simple ways to reduce stress and support overall wellness. 

And while we often talk about food, in this week’s podcast with Jodi Cohen (best-selling author and founder of Vibrant Blue Oils), we take a deep dive into how essential oils can be used to support brain chemistry and overall health. 

We also talk about how to shift out of STRESS mode and into relaxation mode instantly. This little-known superpower is one most of us could use now more than ever!

Here are some of the other gems you’ll learn...

  • How to know which essential oils are best for you
  • The 5 things to balance for optimal health
  • The best oil for reducing stress
  • What the vagus nerve is and why it matters
  • How to easily access the vagus nerve
  • How to shift into rest-digest-regenerate mode instantly
  • How to eat to absorb more nutrients when you eat
  • How to hack a panic attack 
  • The best oils for reducing anxiety and depression
  • How to improve flow in the body (and why it matters)
  • How to nose breathe to calm down
  • Why essential oils are so powerful for creating calm
  • The best oils for focus
  • The best oils for immune function
  • How to use oils to easily stimulate the immune system for kids 
  • The best oil for beating sugar and junk cravings 

I hope you love this episode as much as I did!


Valuable Resources: 

Vibrant Blue Oils
>>> Shop pure, organic and wildcrafted essential oil blends HERE!

Essential Oils to Boost the Brain and Heal the Body Book
>>> Click HERE to Get your FREE Bonus Chapter NOW!

Paleovalley Essential C Complex
>>> Boost your immune system and mood with whole food vitamin C + Save up to 21% TODAY!

Apr 1, 2021

Approximately 1 in 10 kids in the US are diagnosed with asthma, allergies or eczema.

The good news is - these conditions are NOT solely the result of faulty genes and you can reverse them!

Which is why this week’s podcast with head physician at Blossom Pediatrics, Dr. Gluzman, is all about helping our littles heal for good from these all-too-common conditions. Here are some of the gems we covered...

  • The 2 ingredients you should always avoid (and ‘healthy’ foods they hide in)
  • The common breakfast food Dr. Gluzman HATES for kids (and her favorite alternatives)
  • The food you should eat daily to keep the doctor away
  • Why environmental allergies can still be food related
  • Why allergies are not normal
  • How to get our kids to eat fermented foods
  • The real reason our kids crave sugary foods
  • How to get your kids to consume veggies (even greens!)
  • Why broths and stocks are important for our kids
  • Her favorite functional medicine tests for kids
  • The commonly consumed food that feeds yeast
  • Her favorite anti-yeast supplement
  • Her favorite supplement for all kids
  • The little-known underlying cause of many food sensitivities
  • Simple ways to get your kids off of processed foods
  • How long it takes for kids to stop craving sugar and junk foods
  • And so much more!

This podcast is packed with life-changing information so please share it with anyone you think it might benefit!

I sincerely hope it’s helpful!

Valuable Resources: 

30 Days to Rescue Your Child's Health Online Program
>>> Click HERE to Learn more about the fully supported, pediatrician-led online program designed to holistically reverse eczema, allergies, and asthma! 
Save 20% with discount code: BLOSSOM

Paleovalley Kid-Friendly Snacks & Supplements
>>> Click HERE to Learn more about Paleovalley’s nutrient-dense, whole-food snacks and supplements designed to make your family thrive!

Mar 11, 2021

Many women today believe symptoms like…

  • Mood swings
  • Lumpy breasts
  • Heavy periods
  • Anxiety
  • Hair loss
  • Sleep issues

...are just part of a healthy menstrual cycle.

But the truth is, though these symptoms are common, they are not normal.

And they may indicate a serious, often overlooked condition, called estrogen dominance.

Which is why this week’s podcast guest, hormone expert and best-selling author, Magdalena Wszelaki, teaches us all about estrogen dominance (in men and women) and provides simple steps you can take to rebalance your hormones naturally.

(She also tells us how we can win a FREE copy of her new book!)

Here are some of the fascinating tidbits we cover…

  • The food that kills cancer stem cells
  • Why a healthy gallbladder matters for hormonal health
  • How to fast for a healthy cycle
  • The helpful herb for heavy periods
  • Why mouth taping can improve hormonal health
  • Normal and not-so-normal- PMS symptoms
  • What carrying weight around your hips says about your hormones
  • The main cause of breast cancer in the U.S.
  • The types of cancer associated with estrogen dominance
  • Why not all estrogen is bad
  • The best hormone test
  • The gene associated with an increased risk of breast cancer
  • Why scented products are bad news for your hormones
  • Foods that encourage proper estrogen breakdown
  • A simple, everyday habit for hormonal balance
  • Why bitter foods are great for your hormones
  • The benefits of castor oil
  • And much more!

Magdalena is one of the most knowledgeable women on the topic of hormones out there and she is also a dear friend, so tune in now, find out how to win her BEAUTIFUL book and share this important information with anyone you know and love.

Valuable Resources: 

Overcoming Estrogen Dominance
>>> Click HERE to check out the book!

Paleovalley Essential C Complex
>>> Support healthy hormones with whole-food vitamin C HERE!

Feb 18, 2021

It has become clear this year that immune responses to similar exposures can be wildly different.

And while the reasons were once a mystery, advancements in genomics are now providing answers.

In other words, we are now better able to understand why one person gets sick and another remains healthy despite similar exposures.

Most importantly, we are now better able to provide targeted interventions that help people get well and stay well.

And in today’s podcast, one of my dear friends and a 15 year veteran of functional medicine, Dr. Stephanie Davis, teaches us about 4 genetic markers you can monitor to assess your immune function and simple strategies for building your resilient immune system. 

(This podcast goes way deeper than most conversations around immune health today, so get ready to take notes!)

Here are some of the awesome tidbits you’re in for:

  • The 2 nutrients that are critical for immune health
  • The “healthy” food that can hamper immune health
  • The nutrient that improves zinc absorption
  • How to keep your personal genetic data private
  • The 4 genetic markers to follow for immune health
  • The best types of fish oil to reduce inflammation
  • 3 supplements that reliably reduce inflammation
  • Her favorite anti-inflammatory enzymes (and how to take them)
  • The supplements she took when she got sick
  • Her favorite vitamin D supplements
  • The other vitamin D marker you need to monitor
  • The best way to measure zinc status
  • How to take zinc for best results
  • The best way to take a multivitamin
  • Why you never want to “treat” genetic tests alone
  • Lifestyle strategies for a stronger immune system
  • Her daily supplemental strategy
  • The often-missed supplement for awesome sleep and better immunity
  • And so much more!

If you care about a healthy immune response, this is not the show to miss.

I sincerely hope it’s helpful.

Valuable Resources:

Dr. Stephanie Davis - Good Medicine
>>> Learn more about Dr. Stephanie + Schedule a FREE Discovery Call HERE!

*Special Offer* If you have done 23andMe testing, Dr. Stephanie is offering a discounted 30-Minute Genetic Review ($199 usually $299). Contact her office HERE and mention this special offer to set up an appointment.

Paleovalley Essential C Complex
>>> Try the most potent whole-food vitamin C 100% Risk-Free + Save up to 21% HERE!

Jan 28, 2021

Contrary to popular belief, fiber and prebiotics are not always beneficial for gut health.

Nor is the paleo diet always enough to heal digestive issues.

Which is why in this week’s podcast clinical researcher and best-selling author, Dr. Ruscio, breaks down common gut myths and offers practical, non-dogmatic steps we can take today to improve digestive health. Here are some of the awesome tidbits you are in for...

  • Three steps you can take today to improve your gut
  • The diet to start with if you still have gut issues on paleo
  • Why your environment is more important than FOOD for gut health
  • Why we know more fiber isn’t good for everyone
  • Is coffee gut friendly?
  • How to know if you should go low carb
  • Why most gut testing is not always accurate
  • The little-known cause of rosacea
  • The population who may benefit from grains
  • A simple dietary strategy that quickly restores gut health
  • What an elemental diet is and who it can help
  • Why you don’t need gut symptoms to have gut issues
  • The common type of coffee that can contain gluten
  • Why stressful exposures (dirt, exercise, cold exposure) are important for gut health
  • The link between gut health and autoimmune conditions
  • Common (yet little-known) causes of gut dysfunction
  • And so much more!

This was easily one of my favorite podcasts to date - and I sincerely hope you love it as much as I did! Please share it with anyone you think it might help.


Valuable Resources: 

Dr. Ruscio - Gut Health Expert
Learn More About Dr. Ruscio Here!

Paleovalley 100% Grass Fed Beef Sticks
Get up to 24% OFF these gut healthy, probiotic packed snacks HERE!

Jan 14, 2021

It’s no secret that poor sleep can cause irritability, decreased productivity and sugar cravings, but it may surprise you that according to sleep expert (and former Navy Seal) Dr. Kirk Parsley... 

“Those who are chronically sleep deprived, those who work lifetime night shifts, chronic insomniacs and those who take sleeping pills chronically die (on average) 12 years earlier and have a higher risk of disease earlier in life.”


Because sleep is literally one of the most (if not THE most) important thing you can do for your health. 

So if you’re not getting 7-9 hours of sleep each night (or you have kids who aren’t great sleepers) check out this week’s incredible podcast with Doc Parsley on the importance of sleep, and the simple things you can do to get more of it. 

Here are some of the fun tidbits we cover...

  • How much sleep we actually need each night
  • The #1 sleep disruptor
  • The nutrient deficiency that can interfere with sleep
  • The best sleep supplement on the market
  • How to get your kids to sleep better
  • The dangerous downsides of sleep drugs
  • Why those who take sleep drugs die (on average) 12 years earlier
  • Signs you are not getting enough sleep
  • The type of sleep that is critical for brain function
  • The link between sleep deprivation and ADHD
  • The ONLY way to know you had a great night of sleep
  • The #1 most important thing for great sleep
  • 2 things that need to happen for you to wind down
  • The 3 basics of deep sleep
  • Why you may need less sleep on a keto diet
  • Why melatonin is different than most hormones
  • The 3 pillars of health
  • And so much more!

Please share this podcast with anyone you know who could use a few more zzzz’s and consider it your good deed for the day.


Valuable Resources: 

Doc Parsley’s Sleep Remedy
Get 10% OFF with discount code: paleovalley HERE!

Paleovalley Essential C Complex
Support better sleep by reducing cortisol levels HERE!