Healing Outside The Box
173 episodes - English - Latest episode: about 1 month ago - ★★★★★ - 3 ratingsLet's all support each other to eat healthier and be well.
In this podcast, we'll discuss both mainstream and unconventional ways to live a healthy lifestyle.
Suggestions are welcome!
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Episodes
HOTB 297: Can regular meditation enhance healing?
March 23, 2024 21:47 - 22 minutes - 19.3 MBI stumbled upon an article about meditation that led me down a rabbit hole of other articles looking into why or how meditation helps us feel better. Turns out, there are hundreds of recent articles discovering exactly what meditation is doing in our bodies. So where would I begin? It was overwhelming to be sure. But I started with articles from the National Institute Of Health, or NIH, which publishes a meta-analysis on a certain topic. The first was a very long NIH group of studies whi...
HOTB 296: What are branched-chain amino acids and why are they essential?
February 03, 2024 22:53 - 18 minutes - 15.5 MBToday's episode is a relatively short one, so I thought I would start by giving you a 5 minute sample of my new memoir, called Helpers Anonymous (now on audible and itunes. If you are interested in listening to the audio version of the memoir, you could send me your first name and email address and I will email you one of the free audible codes for the book. If you want another version and just prefer to get it yourself, the paperback, ebook, and audio versions can be found on Amazon, right...
HOTB 295: How to conquer weight loss plateaus
January 15, 2024 23:00 - 20 minutes - 17 MBBack in the old days, maybe 50 years ago, scientists believed that it was all about the math. We decided that a deficit of 3500 calories would equal 1 pound of weight loss and the weight loss was from the burning of fat stores for that energy. If that’s the case, a daily deficit of 500 calories per day would be equal to 1 pound of fat loss per week. But that is not the case at all. The reason for the leveling off of weight loss is explained today. But first, a bittersweet announcement. I w...
HOTB 294: What's all the fuss about Olympic?
December 16, 2023 17:48 - 17 minutes - 14.8 MBIf there was ever a topic that my unique combination of background experience leads me to have an opinion about, it would be Ozempic. Yet, even I am not sure about exactly where the internal debate in my head finally lands. And that leads me to believe that the “one size fits all” nutrition advice just won’t work here. But before I get into Ozempic, I want to bring your attention to a short video on scientific studies examining skin creams for anti-aging. Because the topic is so subjective...
HOTB 293: What are sell-by dates and why should we care? part 2
November 30, 2023 17:01 - 17 minutes - 14.9 MBOnce again, I review different types of foods where sell-by dates are important and explain why that may be the case. As in part one, the take-away message is that it's good to know which foods might spoil and taste lousy versus which foods could cause food poisoning. But first, I announce that there are still promo codes for free copies of my memoir in audiobook format. Simply leave your email address and first name on my contact page and I will email you a code to the audiobook. You ca...
HOTB 292: what are sell-by dates and why should we care?
November 16, 2023 00:54 - 16 minutes - 16.2 MBBreaking news! (I hope) My new memoir called "Helpers Anonymous" is now out in audiobook format, on audible and iTunes. I still have free codes to hand out! So if you would like to listen to my audiobook, I still have some available for free audiobooks. If you would like a complimentary audiobook, just message me with your first name and email address on my website contact page, at Healing Outside the Box. Here is the link on Amazon if you're interested in the paperback or Kindle version. ...
292
November 16, 2023 00:54 - 16 minutes - 16.2 MBBreaking news! (I hope) My new memoir called "Helpers Anonymous" is now out in audiobook format, on audible and iTunes. I still have free codes to hand out! So if you would like to listen to my audiobook, I still have some available for free audiobooks. If you would like a complimentary audiobook, just message me with your first name and email address on my website contact page, at Healing Outside the Box. Here is the link on Amazon if you're interested in the paperback or Kindle version. ...
HOTB 291: Are Creatine supplements worth the money?
October 21, 2023 16:54 - 17 minutes - 14.8 MBWhen I learned that up to 70% of college athletes are now taking creatine supplements, I decided to look into studies that examined its effectiveness. Before I got into creatine supplements, I went over a few points from the previous episodes on the benefits of berries and other antioxidants. There is a five minute video by Dr. Michael Greger on the power of berries to fight inflation as well as cancer cell growth. That video can be found here. I then discussed some studies comparing t...
HOTB 290: Why are cancer rates increasing at younger ages? Part 2
September 23, 2023 16:09 - 21 minutes - 18.3 MBWe all know that rates of cancer seem to be rising for many different types of cancer. Most notably colorectal, breast, prostate, and skin cancer. But why? This is a complicated question with no simple answer. Colorectal cancer is definitely food-related, but smoking, weight, and epi-genetics play a role. Breast and prostate cancer can be influenced by hormones, but also by quality of food intake. Even skin cancer, which is tied to the amount of protective melanin in your skin and lower UV...
HOTB 289: why are cancer rates increasing at younger ages?
August 26, 2023 16:51 - 14 minutes - 13.2 MBThere have been stories in the media recently about cancer rates increasing in younger people in this country. That is also true in England, but not so much in Asian countries (where folks eat less processed meat and more plant-based foods). Among the 14 cancer types on the rise, eight are related to the digestive system. The recent news is based on a large study that makes the link between changes in our diet since 1990 and cancers of the digestive system. We certainly don't have any ans...
HOTB 288: review of the documentary "The Need to Grow"
August 02, 2023 17:16 - 23 minutes - 19.4 MBNow, I mean this in only the nicest possible way. But sometimes I review a documentary so you don't have to watch the whole darn thing yourself. Unless you want to; which you may in this particular case. I'm reviewing a documentary called "The Need to Grow", which tells us about two pioneers in the sustainability/save the planet field. These two men are Eric Cutter and Mike Smith. Eric Cutter is a micro farmer who uses the latest technology to grow a whole bunch of organic produce on an ...
HOTB 287: What's in this thing? A look at Balance of Nature supplements
July 14, 2023 16:05 - 20 minutes - 17.5 MBI don’t mind telling you that I have been obsessed with Balance of Nature supplements since I have been forced to listen to numerous replays of TV ads during one of my favorite shows. I hear myself yelling things like. "have you no shame?" at the TV, but the ads just keep coming. Spoiler alert: These snake oil salesmen will deduct $90 – $100 from your credit card every month for a whole lot of nothingness in a capsule. You will be much better off nutritionally and financially, buying organ...
286: Are fecal transplants a thing?
June 15, 2023 23:04 - 14 minutes - 12.3 MBFor this episode, I go where few podcasters are brave enough to go; that is, a discussion of healthy poop. And more specifically, how to improve the quality of your gut bacteria to have that desirable poop. But first, I get on my soapbox once more to discuss Balance of Nature supplements. The consumer fraud reporting people discuss this company in more detail on their website, which can be found here. I've looked around to find other reviews of these products, but it is hard to find a revi...
HOTB 285: What's up with auto-immune diseases?
May 01, 2023 23:44 - 17 minutes - 12.8 MBHave you been wondering if the rise in auto-immune diseases is a real thing? Well, it is. The question creating much discussion among scientists is the cause for this rise in many conditions triggered by an overactive inflammatory response. The blame has been focused on the Western diet, and specifically within the US and England. The cases of multiple sclerosis, lupus, inflammatory bowel disease, Crohn's, ulcerative colitis, and psoriasis have increased substantially in the last 50 years...
HOTB 284: Can a starch really lower my blood sugars?
April 12, 2023 16:55 - 15 minutes - 14.2 MBBefore I tell you about the wonderful benefits of oatmeal, I go on a rant about Balance of Nature vitamins. The first and perhaps only thing you need to know... Is that there are no nutrients listed on the label because there are no nutrients in that bottle. For $100 per month, you get only practice swallowing big pills. Historically, oatmeal was a treatment for adult onset diabetes. More recently, researchers decided to study the actual change in the blood sugar numbers. They were pleased...
HOTB 283: Inflammation and Colon Cancer
March 19, 2023 16:30 - 16 minutes - 14.6 MBTwo independent researchers have recently discovered that inflammation (which is occurring in a tumor in our bodies) is contributing to the tumor's growth. Does this mean that anti-inflammatory compounds can contribute to slowing or even stopping the growth of tumors? Well, that is exactly where the research is heading, and it looks promising. Today I look into the details of these two independent studies. The first comes from researchers at the Icahn School of Medicine at Mount Sinai ho...
HOTB 282: How to put together low cost healthy meals
February 23, 2023 16:57 - 18 minutes - 16.8 MBMost of us have taken notice of the rise in prices at the grocery store. Is there a way to continue to eat our favorite foods without anxiety about feeling broke? Yes, in fact, there is. But it takes some planning and a few adjustments. Before I get into the “meat” of the episode, I discuss a study published on the fat-suppressing effect of spinach. The study was explained here. I mentioned that you could use the cuttings from a stem of basil or the root of a scallion to grow plants in ...
281: the pros and cons of weight loss surgery. Part three: do incentives work?
January 10, 2023 17:45 - 14 minutes - 12.6 MBMany of us are familiar with bribes to get us to eat our vegetables when we were kids. It was either "you can have a yummy dessert if you eat your vegetables"... Or "you cannot have a yummy dessert if you don't eat your vegetables". Is either option a good idea if the goal is to improve our intake of vegetables as adults? Probably not. Today I look into positive and negative incentives to eat healthier and I cite some research studies that suggest both types of incentives can help if d...
HOTB 280: The pros and cons of weight loss surgery. Part 2
November 27, 2022 17:08 - 17 minutes - 16.1 MBI mentioned this In part one but it's worth repeating: if you are seriously considering weight loss surgery, please speak with a trusted healthcare professional. It is a huge decision and cannot be undone once it is done. Having said that, I go over some of the changes your body will experience and things that you need to look out for. I then get to talking about the sustainability of weight loss with bariatric surgery. Dr Michael Greger has a short video on this with references. It can be...
HOTB 279: The pros and cons of weight loss surgery
October 28, 2022 15:39 - 19 minutes - 16.1 MBI'm bringing you part one of a two-part series on the risks and benefits of weight loss surgery. If I sound like a glass-half-empty person on this issue, you would be correct. I cannot emphasize enough that there are consequences to the surgery that need to be considered before making such an important decision. Usually, surgeons prefer a BMI of 40 before they will consider gastric bypass surgery. BMI is calculated as follows: [wt (lbs)/ ht (in)2] x 703 weight: 240 lbs, ht: 70 in: 240/...
The resurgence of Native American cooking
October 08, 2022 23:29 - 16 minutes - 14.8 MBI was recently given this article from the New Yorker magazine on the newest "best" restaurant in the US. The restaurant presents authentic Native American cuisine and the chef is a native American himself. His name is Sean Sherman and he single-handedly brought the topic of native American cuisine front and center. After looking into it myself, I was surprised at how little I knew about what our "Wanna-be ancestors" actually ate. I also discuss an article from the Guardian about the fa...
HOTB 277: The harmful effects of fat shaming on obesity rates
September 21, 2022 16:29 - 20 minutes - 16.9 MBIn part 2 of my discussion on the damage that fat shaming can do, I brainstorm things we could do in the preventative arena, both through government intervention and individual efforts. The first article discusses the labeling of obesity as a disease and what political actions resulted from that decision. The article can be found here. There was a heartwarming article from the Guardian about an organization called "Plantng Justice". You can find that article here. If you want to fol...
HOTB 276: The harmful effect of fat shaming on obesity rates
August 20, 2022 16:13 - 22 minutes - 17.7 MBIt may be time to get a little uncomfortable with what should be common sense but is seldom discussed. And it's this: Fat shaming is condoned in the medical community and it makes matters worse, not better. Let's put it another way: If someone is shamed or ridiculed for being overweight, they tend to gain weight rather than lose weight. There have been a bunch of articles written on the subject recently. The American Medical Association looked at weight bias and its harmful effects in thei...
HOTB 275: The Battle over Thinning Hair
July 11, 2022 15:40 - 18 minutes - 17.3 MBWe women of a certain age tend to take thinning hair very seriously. But here's what I have been wondering. Is it really worse here in the 21st century, or are we more self-aware of our looks since we've been bombarded with images of beautiful hair on TV and video? I have looked into this and it turns out this may indeed be the case. Our hair may be thinning out at an earlier age now. But if it is worse, what can we do about it? I discuss what's out in the literature on this topic. Dr. Mic...
HOTB 274: What is anhydrous ammonia fertilizer and why should we care?
June 01, 2022 00:28 - 15 minutes - 12.2 MBIn this cranked-up super-speed society we live in, we're usually on to something else if the topic doesn’t grab our attention in the first 6 seconds. And that would certainly be the case if the topic is anhydrous ammonia fertilizer. But today I’m asking you to care, for many reasons that I discuss in this episode. Before I get to the fertilizer, I mention the group of foods that give you the most nutritional quality for your food dollar. And that group would be beans, chickpeas, split pe...
HOTB 273: Garbage in, richness out: the 411 on composting
April 22, 2022 00:24 - 14 minutes - 11.7 MBHappy Earth Day, people! I thought I'd celebrate this beautiful planet of ours by talking about garbage. but first, I tell you a little story about a town called Hamilton Massachusetts. It is where the richest 1% hang their hats... and their town sport is polo. (Of course, it is.) Last year they quietly initiated a mandatory curbside composting program. You can read the story in our local newspaper here. I was jealous that Hamilton was getting free composting bins when they could cer...
HOTB 272: Ghrelin, stress, and hunger
March 27, 2022 16:09 - 14 minutes - 11.3 MBHave you ever wondered what causes you to feel hungry, even though you perhaps shouldn't be? In this episode, I discuss the biology behind what makes us feel hungry or full. The initial NIH article that I refer to frequently (a meta-analysis of 10 studies on ghrelin) can be found here in this article from endocrine web.com, the author explains how issues with the hypothalamus, insulin secretion, or weight can create imbalances of both Ghrelin (the hunger hormone) and leptin (the fulln...
HOTB 271: Vitamin D deficiency and Covid-19 symptoms. What the researchers are saying
January 28, 2022 16:43 - 18 minutes - 14.3 MBMany of us are feeling some anxiety about what to believe or disbelieve regarding how to avoid getting sick from Covid. Maybe the old saying "if it looks like a duck, and quacks like a duck, it's probably a duck" may be right after all. Does it matter if there is a 5% chance that it is a goose? I've plowed through a bunch of research articles and I have laid them out in this podcast episode... In no particular order. this first video is a YouTube talking head video between two physicians. ...
HOTB 270: The science of popcorn
January 03, 2022 01:13 - 13 minutes - 11 MBI decided to do an episode on the light and airy (dare I say fluffy) topic of popping corn for the holidays. But first, I discussed something on a more serious note. I ran across some information on vitamin D as it relates to Covid 19. The first article that I read through came from the journal Science and it can be found here. The second article is a PubMed article published by NIH. That article can be found here. Both of these articles suggest that people with Covid 19 who were on venti...
HOTB 269: The imperfect nature of cholesterol-lowering drug trials
December 15, 2021 17:18 - 14 minutes - 11.3 MBAs most of us who sit through TV commercials are aware, any medications we are prescribed come with both benefits and possible risks. And the risk of side effects will go up when the dose goes up. But how are these clinical drug trials put together and who decides whether or not the risk is acceptable? Today I tell you a story of the Lopid clinical study that I was involved in as a Registered Dietitian. But first, I refer you to a layperson's article on possible side effects of Lopid, al...
HOTB 268: statins: How do they work and why should I care?
November 12, 2021 17:34 - 17 minutes - 24.4 MBToday I am flapping my gums about the use of statins over the past 50 years. First, I give you a little background about what your cholesterol numbers mean, how they may affect your risk factors for heart disease and stroke, and how these statins actually work. Then I delve into the sensitive territory about whether or not dietary changes can do everything that these medications do. I discuss an article from NIH that gets into detail about the benefits and risks of the different statins. I...
HOTB 267: How to make any recipe your own
October 22, 2021 00:13 - 29 minutes - 23.4 MBHave you ever looked at a recipe and thought to yourself: I would like to make this, but I don't like brussels sprouts, or I can't eat wheat flour? This week I go over how we can go about substituting an ingredient, or cooking technique, or a lower fat substitution, without ruining the recipe. But first, I bring to your attention a couple of great videos on youtube. The first is a Ted talk by Ron Finley, the guy they call the guerrilla gardener. It is a great video if you looking for some ...
HOTB 266: The 411 on calories burned during our life cycle
October 05, 2021 17:40 - 20 minutes - 16.4 MBI recently came across an article in the New York Times magazine that talked about the sciencey details about why we burn extra calories. So I thought I would talk about examples that would clear up any confusion about the science. That article from the New York Times can be found here. There is a broader article in the journal Science that the NYT article was based on. You can read more detailed articles noted at the end if you subscribe to the journal Science. If you are interested...
HOTB 265: Delicious home cooking starts with a plan
September 19, 2021 22:11 - 16 minutes - 13.1 MBIt is a common belief that the obstacle keeping us from achieving our wellness goals is either a lack of time or money. But when it comes to cooking healthy meals from scratch at home, we may want to consider confidence and priority setting as possible obstacles as well. The reality is that we can actually save money and possibly time by planning ahead. Then it is only a matter of making it a priority to cook healthy at home and, like everything else, gaining confidence by practicing and ge...
HOTB 264: Cooking as a Mindfulness Exercise
August 20, 2021 00:31 - 19 minutes - 15.4 MBI recently came across this article from the Journal of the American Medical Association. It basically says that if you supplement money given to food stamp (SNAP) recipients with programs like healthy cooking classes, the nutritional quality and time spent making home-cooked meals increased significantly. All the numbers improved, folks. Weight decreased, blood sugar decreased, blood pressure decreased, and even moods improved. Sounds like a magic pill to me. The link to the JAMA article ...
HOTB 263: The 411 on fiber and cholesterol
July 28, 2021 21:44 - 17 minutes - 15 MBIt's common knowledge that fiber is good for us, but what does it do, and how does it improve our cholesterol levels? Today I will journey through our gastrointestinal tract to answer these questions. The American Heart Association, along with the NIH, published its annual report on the stats for heart attacks and strokes as relates to diet, exercise, and other lifestyle factors. Their lengthy report can be found here. This Cleveland Clinic article gets into specifics about soluble ve...
HOTB 262: How reliable are nutrition studies?
July 15, 2021 23:27 - 23 minutes - 18.6 MBWhen you see a study that claims that smoking can cause cancer, have you ever wondered how they could get laboratory rats to puff on those cigarettes? When you hear that eating a lot of carrots will turn your skin orange, have you ever wondered what sucker figured that out the hard way? Well, wonder no more because today we are talking about diet and nutrition studies. Or more specifically, what works and what doesn't. But first, last week I discussed eating tips to slow down climate chang...
HOTB 261: How we can reduce climate change with diet
July 07, 2021 23:54 - 23 minutes - 18.6 MBAn article in The Guardian got me thinking about how we might translate idealistic goals about what to eat to reduce climate change into breakfast, lunch, and dinner. So in this episode, I get into different ways we can do our part to cut down on greenhouse gases and reduce water usage. Could this be as simple as eating more from column A and less from column B? The British have started an organization called The National Food Strategy and they will be updating us soon with advice and tips...
HOTB 260: what's in this thing? A look at high-protein supplements for bodybuilding
June 17, 2021 00:37 - 25 minutes - 20.5 MBDo endurance athletes really need a lot of extra protein, or do they just need a lot of extra calories? This week we take a look at several high-protein powders on the market to build muscle and improve performance. As always, if you have any questions or would like to hire a nutritionist, please contact me on my website contact page, which is Healing outside the box.com.
HOTB 259: What's in this thing? A look at protein/calorie nutrition supplements
June 01, 2021 22:14 - 18 minutes - 14.6 MBSince many of us are using these protein/calorie supplement drinks for a quick meal or a complement to weight training, I decided to take a second look at them. If you have any questions or would like to work with a nutritionist/wellness coach to reach your wellness goals, feel free to email me on my website contact page.
HOTB 258: Is cross addiction with food possible? ... Part 2
May 25, 2021 21:25 - 17 minutes - 13.6 MBYes, cross-addiction with food is possible. But thanks to some exciting new research, there may be something we can do about it. If you feel that you need some assistance or just support on your journey, you can hire me as your health and wellness coach! Just email me here, on my Healing Outside The Box website, and I will get back to you. If you are the least bit hesitant about what this wellness coach business is all about, I can offer you a free 30-minute session so you can dip your toe...
HOTB 257: Is cross addiction with food possible?
May 18, 2021 15:36 - 16 minutes - 13.1 MBNot only is cross-addiction with food possible, but it can go both ways. That is the bad news. But the good news is that there is something we can do about it. One of the 2 experts I mentioned was Dr Neil Barnard. The interview I quoted can be found here. Dr. Pamela Peake also has many videos on this topic. I referred to this video in my episode, but she has other videos and a book on this topic called "The hunger fix". I did a slideshow of historic Salem with my pictures that I ref...
HOTB 256: Treating autism with broccoli sprouts. Part 2
May 05, 2021 01:16 - 14 minutes - 11.7 MBWelcome to part 2 of my series on the possibility of treating autistic symptoms with broccoli sprouts. This week we put theory into practice with some tips about how to prepare broccoli and broccoli sprouts in a form on the kitchen table that children with autism might eat. After all, even Pres. George H.W. Bush didn't like to eat his broccoli. But when it comes to sprouts, we can chop them finely or blend them, and in that way, hide them in the food. But before we get to hiding it in our ...
HOTB 255: Treating autism with broccoli sprouts. Seriously?
April 28, 2021 00:25 - 23 minutes - 32.4 MBIf anyone ever told you to eat your broccoli, the proof of its benefits has finally arrived. Today we are discussing the multiple reasons why antioxidants, like those found in broccoli, would be a good idea. The National Institute of Health (NIH) has put out a few remarkable journal articles looking into the evidence that one particular substance called sulforaphane (from broccoli sprouts) can counteract the harmful effects of cellular damage. The article that sparked a lot of interest in su...
HOTB 254: is GMO food ever a good thing? Part 3
April 12, 2021 16:45 - 18 minutes - 15 MBIn part 3 of this 3-part series, I humbly attempt to put this GMO controversy into some perspective with two stories about the unintended consequences of manipulating genes in a plant seed. The first story, from Roundup to dicamba, describes the ability of weeds to become resistant to one weedkiller (roundup) and then the following weedkiller (dicamba). The resulting superweeds are more difficult to kill even with higher and higher doses of these herbicides. The answer was to bring back th...
HOTB 253: Is GMO food ever a good thing? part 2
March 22, 2021 17:03 - 18 minutes - 15.2 MBIn part 2 of this 3-part series, I discuss more information about where we are with this genetic modification business, focusing on fish and animals today. But first I announce that GMO labeling is becoming "a thing" and the mandatory law goes into effect in January 2022. The link to the actual law can be found here. This article in Nature discussed the genetic modification of Glofish Tetras and ZebraFish. As always, if you have any questions about this episode or would like to offe...
HOTB 252: Is GMO food ever a good thing?
March 10, 2021 17:02 - 22 minutes - 19.1 MBI bet you're confused when you hear things like "GMO food is the science of the future." And then you turn around and hear "GMO food causes cancer." Can both people be right? The oversimplified answer is that GMO food is neither good nor bad. It depends on why the food is being genetically modified. And who is doing the modifying. I am going to attempt to do some splainin' today. There is an article put out by "nature" that defines some terms and explains why we might want to genetically ...
HOTB 251: Are your irritable bowels making you cranky?
February 22, 2021 17:36 - 25 minutes - 34.8 MBHave you or someone you know been told that they have irritable bowel syndrome? You may have been too embarrassed to ask your healthcare provider what it's all about. Although I always recommend that you seek medical attention if you have any G.I. symptoms, it may help to break it all down and define a few terms. Inflammatory bowel disease and irritable bowel syndrome are actually 2 separate conditions. Inflammatory bowel disease normally covers 2 common diseases where the symptoms are pret...
HOTB 250: It's storytelling time!
February 05, 2021 01:09 - 34 minutes - 27.4 MBEvery now and again I take a break from my usual episode content and launch into storytelling. Today I have a couple of stories for you. The first is called "The grand betrayal" and it's about an incident that happened with 2 of my personal care attendants and myself. We all collided and made a hot mess out of things. The second is called "my glass-half-empty just turned upside down." This is a slightly more upbeat story about being hopeful about an effective treatment for my disease, only...
HOTB 249: The unexpected consequences of climate change on our food supply
January 20, 2021 23:17 - 18 minutes - 15.1 MBOne of the (perhaps not so obvious) consequences of organic gardening is keeping the four-legged critters from eating what we grow. But much more serious is the consequence that climate change has on growing large scale food for our planet. We know about the floods and droughts, but what about the nutritional quality of our edibles? Today I look at this scary problem that is happening right under our noses. There was a mind-blowing article in politico from 2017 that talks about decreases i...