All right folks we are taking a crack at this podcasting thing to try to speed up response time and answer some of the more interesting questions we receive. Here is the first episode done with no frills – no intro music, no slogan, no advertisements….just knowledge (or two dudes talking to themselves on the internet). Enjoy!
Paleolithic Solution – Episode 1
Note: You should be able to subscribe to this via iTunes shortly.
94 Comments
I am glad the Podcast is here!
Love it! Thanks Robb!
Whoooo! Keep them comin!
Robb the Podcast kicked ass man keep em coming.
Yay, I can close my eyes and still learn something!
Thanks Robb and Andy. I really enjoyed the topics. I was feeling a bit shaky this morning after my WOD – “Cindy” and my hard-boiled eggs didn’t cut it. I’ll have to figure out how to include a little squash or sweet potato into my breakfast.
AWESOME!!!
Robb, this podcast answered a bunch of questions I had… I have been crossfitting for about 2 years and have a strong foundation / gained a lot of muscle mass, but I have probably 10 lbs of gut / love handles / man boobs that will NOT budge. I was heavy from an early age, over 200 lbs in 6th grade but at 6′3 I didnt look that bad. I think I topped around 250 lbs in high school. I lost 90% of the weight about 10 years ago but that last little bit has been sticking around in all the wrong places.
I did the zone for 6 months and my weight dropped from 205 to about 190 @ 14% BF (163 lbs lean mass), but I was what they call skinny fat… still had a gut / love handles, and had no muscle mass… crossfit was suffering and my lifts would not go up at all. So I scrapped that, went onto a paleo diet and focused more on strength, ate a lot more, now I run 205 @ 17% (170 lbs lean mass) still with a gut and love handles.
I went to the Welbourne nutrition cert @ CFLA a couple of months ago. He said you guys stuck people who were trying to get rid of stubborn body fat on a <50g carbs per day diet to get the stubborn fat to melt off.
I am trying this now, roughly a week into it, averaging 110 grams fat, 50 grams carbs, 250 grams protein a day with a deviation of maybe 5-10% depending on the day. Pretty sure I am in ketosis now, but I do drink a protein shake with 1/2 can coconut milk post work out, which according to your podcast is a no no. Anything you would change? Have not been doing the fish oil, but just ordered a bunch. So far so good, I will let you know how it turns out.
I just went to the doctor for a checkup and he said WOW, you must have lost a lot of weight. He also said I might need surgery to get rid of anything that wont go away on its own… trying to avoid this at all costs.
Noah-
Yep, most folks benefit from lower then Zone carb levels, especially if they are trying to both lean out and maintain muscle mass. I’d ditch the shake, and keep doing what you are doing. Keep me posted!
Robb,
This is great! Really looking forward to more of these!
Something that I think would be cool to address is supplements. We never really had the chance to get to this during the cert (time reasons) so I was just wondering what your take on all of this stuff is. Obviously fish oil is a must (especially when not eating grass fed meat), and Vit D. On the cert notes you also recommend Alpha Lipoic Acid, CLA, Zinc and Mag. Now I have read many things about Zinc and Mag (poliquin) and have been getting great results with this 30-60min before bed with some 5-HTP. But should someone like me who doesn’t have very great access to grass-fed meat, really look into some CLA? I think the answer should be yes, but it would be nice to hear your take for everyone. Also do we have a baseline for women vs men with regards to zinc & mag supplementation/amount? Im seeing anywhere from 30-50mg for zinc and 200-500mg for Mag on baseline. Just thought people would appreciated your thoughts on all of this. Tricky stuff for some folks to wrap their noggins around!
Thanks Robb!
Ben-
we will have a supplement issue pretty soon. We will mention this in episode 2.
Your the man Robb. Looking forward to it.
Deas is an evil genious!! Robb don’t fear his 14 size shoe!!
Thanks — good info. I like this form of communication!
I have an idea for a topic, and I guess I’ll find out if you think it’s worthy of discussion. How about some thoughts on Pre-WOD nutrition? Generally speaking and in specifics. If I workout in the late afternoon versus first thing in the morning. Are glycogen stores at the same level?
If I work out in the morning, how does my food intake the night before affect me? Are there things I can eat that will help it (ie slower-digesting red meat)? Does the type of workout matter (ie aerobic, anaerobic, etc).
I actually have a number of other questions regarding this, but I don’t want to hijack your blog.
Thanks,
Mark
Love the podcasts….keep them coming!
Rob & Andy,
Great podcast, really appreciated the perspective on performance issues during initial adoption of the paleo diet. Have been having some energy issues but seem to be resolving as of late by increasing protein and fat intake.
Would also appreciate a bit more information on the monkey jars and the the resulting meal.
Thanks again for putting this together.
This is fantastic!
Thank-you very much Robb and Andy.
I know you’ll go on to cover other topics that will add to this, but you’ve just addressed about 80-90% of the nutrition questions posted on the Brand X forum. I’ve posted a link to this there and I hope like crazy as many people as possible listen to it.
I’ll be listening to this in the car for a few days to ensure I’ve got it all bedded in. Lots of stuff I didn’t know, some things I had wrong and some things I hadn’t thought of.
Truly excellent work, thanks again.
Great first Podcast! This format rocks! On a personal note, the piece on reducing ‘nut intake’ made a difference for me. After chatting with Andy on the subject I gave it a try and lost a few stubborn pounds. I’m looking forward to the next one!
Good Stuff. I will subscribe for sure.
Mark-
I think I covered that but it’s really pretty subjective. Most folks will benefit from a little protein pre-WOD, especially if it’s just strength work. Beyond that it’s largely a matter of what makes you feel and perform your best. If I’m doing met-con’s I cannot handle much in my stomach. other folks do fine and actually need a little snack. This is just an individual thing folks need to tinker with. I see much better harmony on what to do post WOD, not much solid Pre-wod.
Sweeet!! Great podcast. Very helpful.
Great Nutrition Cert last weekend at CrossFit Marina.
Thoroughly enjoyed the podcast! keep it up!
Robb, re: high dose fish oil, I bought the kirkland brand, 1200mg pills with 684mg omega 3 per pill.
Per my calcs you say .5g / 10 lbs / day, I am 200 lbs, so that is 10G a day?
Is that total (10g / 1.2g per pill = 8 pills per day) or just omega 3 (10g / .684g per pill = 14 pills per day)?
This seems like a LOT, am I doing this right? I want to make sure I dont cut myself in the kitchen and bleed out because of all the fish oil making my blood not clot.
Great podcast. I follow what you put out through CrossFit and your blog and I’m really looking forward to the often mentioned book.
Now that you’ve started to podsst I’ll be looking for the next ones and I’ll be sureto subscribe when available.
Thanks for providing this informative content in a manner that your average Joe can follow–it is a great help to mw and I point clients to your work all the time!
Great Podcast keep them coming……
I think I have exceeded the USRDA for Robb Wolf exposure. I suddenly have an aversion to carbs. I have a question related to the balance of performance and health relevant to hard gainers.
The question I have is regarding dairy and long term health. GOMAD has helped me gain mass and strength and not much extra body fat. I have switched to a CF football post milk consumption pattern and have been doing well. I feel great after drinking milk mentally and physically. Is this sustainable? I have always had trouble keeping on weight and this makes it easy. My main concerns are CVD, the research does not seem to support a clear risk, and prostate health, the research does support a risk. Do you think post workout milk in the context of a low carb diet is safer or am I putting future health at risk?
I am relying on your sage advice since I can’t find any research on the topic.
Thanks!
hey robb, just a suggestion for some content for the journal…wouldn’t a nutrition centered “you be the trainer” article not be good? and each one focuses on a different situation and body type…would be very interesting, and you could have yourself weigh in, along with Amy, Kelly and Melissa. Would make for a very interesting read! Just an idea though.
Really like the podcast, wonderful idea, have to stop every so often and rewind and scribble down notes.
keep it up!
norm
Chris-
I think so long as you stay reasonably lean, take soem fish oil and vit d you are fine. If we see better performance and body comp I’m not too worried about much else.
Noah-
That is about right. It’s only about 5 caps per meal. It seems liek a bunch but you are replacing a missing nutrient. You could run as low as.25 if you want and still see good benefit.
Robb,
You’re great…and have changed my day-to-day existence since your Nutrition cert in Boston several months ago…
Random question,
Do you have an opinion on the value of Omega eggs and eggs in general? I’ll eat 4-6 eggs cooked in either coconut or walnut oil with cinnamon/pepper/salt in the morning. Does the n3 in these eggs last through cooking and have any value?
Also, as an aside, can you remind me of the metabolic affects of black pepper?
Great stuff! Keep it coming.
Good to hear your voice again Robb, good stuff. You brought up an issue that really hit home for me. Going to work on that starting…..NOW. Thanks Robb and Andy.
Also Robb,
Might suggest a different WordPress plugin so followers can subscribe to your podcasts and automatically get new episodes. Didn’t seem like you had this feature yet.
Here’s one: http://wordpress.org/extend/plugins/podpress/
Gabe-
I’ll forward this to Craig
Wow! I just managed to lose myself in 80 mins of health nirvana (yep, I listened to the podcast twice, a chain-cast if you will)
Now Robb, I’m pretty sure that you will tackle sleep in your upcoming podcasts, but I’m just wondering if you have noticed people sleeping less on lower carb programs? I’ve recently switched from paleo to paleo/zoneish limiting my carbs to under 50g, all of which coming mostly from veggies.
I’ve been going to bed dead tired, but then waking up after only 4-5 hours. Is it a case that I’m not eating enough?? It stresses me out, as I know that sleep is vital for performance and rejuvenation. I am 5′8, weigh 140lbs and carry approx 18% body fat. I have a very active job (which is shift work) and will admit to being a metcon-oholic. Should I eat more and if I do then how am I going to achieve the body composition I’m chasing, which is < 12%???????
Cheers,
Drowsy Dolly
Whoops, I should have mentioned that I consume
approx 1200cals per day (90g protein, 70g fat & 50g carbs). I have also started IF twice a week…..
Hi Robb,
Thanks for all the great information and a great Podcast. I can’t take it all in fast enough.
I’m not sure really where to post this but I have a question regarding excessive bruising. My mom will get a nasty looking bruise from the slightest little bump. She slipped and fell last winter and it looked like someone beat her with a baseball bat! I believe she has some classic signs of insulin resistance. She holds her weight around the hips and midsection. She had gestational diabetes during both her pregnancies. She suffers from constipation and diverticulitis. She also exercises a lot (mostly cardio) which might be increasing her cortisol levels, right?
My brother and I have been trying to get her on a Paleo-ish diet for a while. I think she might be coming around soon (she’s going to be starting a her local CF box soon) but I was wondering if you think a Paleo diet would help with the bruising? I’ve done a little bit of research and all I found so far was to increase Vitamin C intake.
Thanks again for all the hard work.
Evan
Robb, you mention in the podcast that caloric restriction in conjunction with a low-carb paleo intake will maximize leaning out, but near the end you also mention that getting a non-thriving client to eat a bit more will result in improved body composition. Which of these is the better method for improving body comp., or is it a case of try one first, if that doesn’t work, try the other?
P.S. Love the podcast comment. You got a lot of info in my head quickly, and the casual-conversation-format makes it interesting and accessible. Thanks.
Thanks so much for the podcast!
Comment/question about NUTS.
My experience is consistent with what you guys said–that eating them makes it impossible to lean out no matter what else I’m doing. I temporarily ruined my performance and my body composition last January-February on my first paleo attempt because I was eating lots of nuts and not enough saturated animal fat.
I am wondering if it isn’t just the caloric hit from nuts, if it is something else about the nuts themselves–either the carb content or the type of fat. I’m a normally insulin-sensitive person, but nuts trigger unique, cruel, and horrible carb cravings in me that other carb sources (fresh fruit, raw dairy, sweet potatoes) do not. A sprinkle on a salad when I’m eating out isn’t going to hurt me, but I don’t keep them in the house!
It is pretty easy to vacuum up half a cup of almond butter and find yourself still hungry because your body is still crying out for saturated fat.
They’re also pretty allergenic. Allergy –> affects adrenals –> which affects everything.
I also wonder if this issue is more often seen with women–and if it isn’t just the extra calories nuts provide, but something else about them.
Holy crap there was a lot of info that. Great job.
Hey Robb,
I gots a question about coffee. I can’t drink it black no matter how much I try. I have been using a non-dairy creamer that has artificial sweetners in it at work. It also contains corn-syrup solids but no carbs from sugar. I know you are going to say its junk but how do i get my coffee in me. I’ve tried heavy whipping cream too with Xylitol to sweeten it.
Also, the last podcast you had on that radio show in Canada you said to ditch Protein shakes as well. Well, that was just after I ordered 2 huge containers of whey protein. Now I have this surplus of protein with nothing to do with it. Pre-WOD meal? Can I put it in my coffee and make a ghetto mocha?
Thanks,
Nathan Magniez
nathanmagniez.blogspot.com
BTW, I had to try out the Ghetto Mocha once I posted that idea. Not half bad.
Also, I forgot to ask if you have a shake/half a shake with real food, do you still get the insulin spike?
Sorry about the double post.
Thanks,
Nathan Magniez
nathanmagniez.blogspot.com
Hello from Kingman, AZ! Great podcast! Much nicer to listen for 45 min. then read (even though I like to read). Podcast suggestion: How to tell clients what to expect their first 1 to 4 weeks. When will they turn the corner? How fast until they are burning fat instead of sugar?
I’m following your advice on increasing my knowledge. I am currently taking anatomy/physiology, kinesiology and have read and constantly source: The Paleo Diet and the Paleo diet for Athletes by Loren Cordain, PHD, Protein Power by Michael Eades, MD and Mary Eades, MD, the exhaustive food research book Good Calories Bad Calories by Gary Taubes (a must read) and the Robb Wolf Nutrition Certification and blog. + about 30 other books, but still need more… Keep it coming! Thanks, Coach David
Gabe!
The omega eggs are definitely better than standard eggs. Cook those eggs on low-medium with plenty of oil and things like the cinnamon and you greatly reduce the oxidation of the fats and cholesterol. Black pepper…not really much to note although large doses can produce an odd situation of nerve numbness in the feet!
I think I’m one of those monkeys with his hand stuck in the jar. haha! Love the podcast and looking forward to future episodes. Thanks, Robb.
I was just thinking, “This guy needs his own show.” after the Journal video. I hope these come out more frequently than the Crossfit Radio Podcasts. I think you finally put the post workout nutrition question to rest. Awesome.
I especially liked the emphasis on the first 3-4 weeks of low carb and the performance shift during and after this period. This is really under-reported. I’m on about day 7 (now with less drinking on the weekends). A little shakey but I just got another strict pullup and my sciatica is feeling real decent. Thanks.
Great podcast, full of good info. Thanks Robb.
ITunes played Rolling Stones “Time is on my side” right after the podcast…great lead-out song!
Robb & Andy,
The podcast was great! I definitely appreciate the info and liked the “two dudes talking to themselves on the internet” format. One bit of technical feedback – Andy seemed quieter than Robb (couldn’t tell if it was a difference in mics or distance from them or what).
As a father of two young kids I’d like to see the blog you mentioned toward the end of the podcast done by a super-busy mother of two. Do you have a link to it?
For future shows I definitely second the request for recommendations on supplements. I’d also like to hear more about cooking from the scientist/nutritionist/chef; you’ve talked a lot about major food sources like the value of meat, veggies, etc. but what about spices and such? You’ve mentioned cinnamon has some great benefits and here you mentioned black pepper and the FAQ at paleodiet.com says to “put the salt shaker down” but are there others that are good or bad or in the middle? I’m comfortable with cooking but none of my cook books mention things like the benefits of cinnamon for insulin resistance.
Great Podcast guys. As a coach these sorts of resources make things much easier. Can’t thank you enough. I was taking notes and found myself nodding my head in agreement with some of your bigger points. Though I was suprised to hear you promote GOMAD for Johnny SB. For someone with those sort of goals and body comp, I suppose the good outweighs the bad insofar as dairy is concerned?
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