And now back to regularly scheduled programming – here is the third episode of the Paleolithic Solution. We went a little over our target time this week, but if you can make it to the end you will hear the recipe for the legendary NorCal Margarita (aka Better Drinking Through Chemistry).
Paleolithic Solution – Episode 3
Show Notes – The_Paleolithic_Solution_Episode_3
110 Comments
Yeesh…big dose fish oil, AGGRESSIVE ice massage…handstands oddly enough. I’ll give this some more thought and see what I can come up with.
Hey Robb,
When you sart your own nutrition seminars can you come to Vancouver? It might also be cool to have two day seminars for thos interested. I’d definitely pay more to have a two day seminar.
It was great to meet you at the Blackbox summit. Thanks for sharing your wealth of information in the podcast format. Just finished listening to all three back to back, so length isn’t an issue for me when the content is of such great quality.
Robb-
Great as always my man. I was extremely disappointed to wake up Monday morning to find no podcast. But that was due to obvious reasons. Besides that, is there a post in the works regarding the folks who swear they can’t get enough carbs from paleo sources to fuel long activity? I think the post should have a title and two words: Sweat Potatoes. I remember you mentioning that you were going to put that one to bed. I believe it was mentioned in the post regarding a note from the Rutman.
Also want to just give you and some folks feedback on supplementing with Vit D, because it is mentioned in the podcast. I have been on 10,000 IU for the past 2 weeks, I upped the dose from 5,000 after running on that for 2 weeks prior.(For the folks who think….holy shit thats alot. Read Steven Low’s article over at Eat, Move, Improve (linked off Robb’s page), and all of the relevant info Steven links.) I consume No dairy, not nearly enough fish and am getting close to zilch as far as decent sun (just moved to Vancouver Island 1 month ago, it has rained non-stop) I have added a bit more fat post workout and backed off the carbs accordingly, adding in the Vit D then.
Results: improved recovery, sleeping more soundly and gained significant muscle in a short period from what I can tell (hovering at or below 175 before, getting close to pushing 180 now, staying lean-roughly 8% bf) Most importantly I just feel “better” throughout the day. This is nearly exactly what Steven reported when he started. I do not think it can be overstated the importance of adequate Vit D. Will most likely give it another 2 weeks at this dosage, than back off to 5,000 IU and see how I am feeling. It might just be that I run better at 10,000 IU’s during the winter months. Will have to wait see.
Looking forward to the next podcast Robb!
Thanks for another fantastic podcast Andy/Robb! Was glued to your show throughout. Have been having sleep issues while on zinc + B6 magnesium and will try some Natural Calm soon.
Ben-
Same deal for me. I think I was d deficient for YEARS. Likely exacerbated my whole situation in seattle.
Jay-
I’d love ot come to Vancouver…I might shoot my self with 2 days but we will see!
Rob, I am struggling to get high doses of oils. I am using Barleans and my math says 4tbsp is 2grams. I don’t know if I can manage 20 tbsp! Any ideas? We would LOVE to host anything you are doing on nutrition so if you are heading East let me know!
David-
You are doing the math incorrectly. And barleans…this is flax, yes? Not a fan.
What fantastic content. No matter how much I read, watch, and listen, I always seem to hear new nuggets that I haven’t heard before or somehow missed or didn’t assimilate along the way.
I recently had an allergic reaction to a massively stressful day. It caused me to have an outbreak of hives that covered roughly 10% of my body. My dermatologist prescribed prednisone. My question is what are the short and long term effects on athletic performance of prednisone and why? I did notice a very distinct and sharp decline in performance in my WODs.
Robb,
I’ve seen your name connected around the CrossFit universe to the nutrition side of things but never really looked into you that much…just recently I started CF Football and they talk about the Paleo + Dairy so I started looking into it all. I came across your website and I can tell you I am impressed with what you have going on here, especially the podcasts. In addition to going through your entire site & posts w/ comments, I listened to all three last night consecutively and the amount of info you pack in there is incredible…you are doing a great service to all of us that can’t attend your cert’s…ahh I mean seminars…!
I’ve been doing the Paleo + dairy (GOMAD) and CFFB for almost 2 months and have recently stopped doing it (Nov. 16th) as I was getting FAAAAAT and always tired…plus I had achieved my goals of hitting Rip’s intermediate athlete benchmarks for Dead, Squat & power clean @ 3×5 (I know…his charts are 1 RM but hitting it the level with 3×5 was my goal) although my pushes, bench & press, are still weak…
So…this leads me to my question…I am very interested in the Athlete’s Zone (bought the Perf. Menu Golden Ratio & 42 Ways) and after reviewing Matt’s blog post, I’d be very excited to do it. I’ve tinkered around with Bill’s spreadsheet and figured out some basic things but still have a question mark…..
You suggest using Zone Paleo (calorie restriction) to lean out and then switch over to Athlete’s…buuutt…if I start Athlete’s now (~ 15% BF) will it help me to lean out? Will it be better at 1x, 3x, 5x fat? I basically want to do the lower carbs side of things (like Matt) to get the benefits from using fats but I’m not sure if that is the most beneficial? If you don’t recommend athletes right away…I’d probably be looking for the quickest way to strip off the fat and get onto Athlete’s…
Anyways, sorry for the long post but I know reading through these comments I like to read through the longer posts and then look at the answers you give…cause they generally answer most my questions!!!
Keep up the good work Robb & crew…and I second Jay’s post…come to Vancouver!!!!
Jason
Taking 2grams Barleans FISH. Like the liquid but looking for something I will not have to take as much of…20 tbsp. is ALLOT! Carlsons? I was taking Flax and I tolerated higher doses, but it lacks DHA. My imflamation is off the charts. I am working my way to Paleo. I have Olives, Feta, Deli Turkey and Turkey Sausage to get ride of.
Hey Robb,
Lovin the podcast. What are your thoughts on natural trans fats, such as from ground beef?
Just another “love the podcast” comment.
Oh! By the way, will the eventual book have a bibliography? Do you have reading recommendations now? I bought “Metabolism at a Glance” based on Doug McGuff’s recommendations in “Body by Science” and I’ve enjoyed it, but I could do with something with more practical interpretation. A kind soul just bought me an exercise physiology text off of Amazon, but it hasn’t arrived yet…
oops.
link
http://i49.tinypic.com/nn62j9.jpg
I like it!
Kim-
Protein Power: Lifeplan is awesome. All the peer reviewed lit at the paleo diet. My bibliography is going to be BURLY.
Mike!
The trans fats from runinant fermentation is a great topic…we will hit that soon.
David-
Which exact product are you using so I can check the label…this is just not making sense.
Thanks Robb. What are your thoughts on more frequent feedings and a boosted metabolic rate, is that all bs or is there any truth to it?
I am really enjoying podcast. 1 hour is not to long.
Robb,
What is your feeling on Animal Omega as a supplement?
Outside of the eating change to paleo the only supplmentation I have been taking are the Animal Pak, Animal Omega, and Animal Flex.
I will however be looking into the Natural Calm when I order. Thanks for heads up on that one.
Thanks for taking the time.
Respectfully,
Steven
Looking forward to the burly bibliography!
I have a copy of the PPLP but to be honest haven’t taken much of a look at it…I was kind of like “oh, a mass market diet book, how nerdy can it be?” But I’ll correct that ASAP.
Robb, finally got these on iTunes. Going to be my new thing to listen to while hunting deer. =)
Hey Robb,
I really really love these Pealeo Solution Podcasts. One thing, the level difference between you two is way off. It makes for a fun game trying to guess when you’re about to talk so I crank down the volume. I’m not sure if anyone else brought this up, but I didn’t see it in the comments.
But these Paleo Solutions have me kinda confused on the milk/dairy issue. I am textbook “McSkinny Britches” or whatever you called him.
Age 18 – 6′3″ 135#
Age 19 – 6′4″ 145# (A summer of training hard in the pool, added a little mass. Plus I think the inch indicates a small growth spurt.)
Age 21 – 6″4″ 155# (Maybe some latent effects of the growth spurt.)
Age 22 – 165# (Training several hours every day of the week through the summer – lifting, running, rock climbing.)
Age 24 – 180# (I’ve been dedicated to a lifting routine and gone semi-paleo)
I’d love to get some of those 30 lbs of mass a guy like me can add, that you talked about in an earlier podcast. But, I was thrown when you even recommended “milk.” I thought that was a huuuge nono. And then in this weeks podcast you kind of support that position by calling dairy the most inflammatory thing you can think of. Could you please reconcile for me briefly. Also, in the past week I’ve been adding dairy, I think it’s made my acne get bad. It’s hard to say because my acne is generally cyclical: a good week and a break-out week, but it’s pretty f’n bad right now. Should I give milk a couple more weeks?
In short: I want to cram on some good pounds, I want my face to not look like crap, and dairy scares me. Any thoughts?
Thanks for all of your amazing information!
David,
A Tbsp. (3 tsp.) of any oil is ~15 grams. If you are taking a Tbsp. of fish oil (assuming it is all fish oil), then that is 15g of fish oil.
EPA & DHA (think of these as the “active ingredients” of fish oil) typically compose anywhere from 30-80% of the actual amount of fish oil.
If you take ***20 Tbsp.*** of fish oil a day for any length of time, you better not ever hurt yourself, because you won’t be able to stop the bleeding.
A Tbsp. a day of good fish oil is plenty enough for just about anyone IMO.
Robb, Barlean’s does make a fish oil now… http://www.barleans.com/fishoil.asp
Ok, that’s news to me on the Barleans, thanks Doc.
Ian,
Epicondylitis responds great to Low Intensity Laser Therapy (aka Low Level Laser Therapy, aka “cold” laser therapy). Google should help you find someone in your area. My website has links to research if you’d like to look some up: http://www.lasertherapeutics.com .
Steven-
Well…It does not delineate how much EPA/DHA it contains, the main n-3 appears to come from flax, I’m nervous supplementing anyones n-6’s (appropriate cases benefit greatly from GLA but as a shotgun approach, no).
Just eyeballing it I cannot say I’m a fan.
Ian-
Thee was study comparing 3 vs 6 meals per day with body comp and the 3 meals appeared to be better. For mass gain one may need to eat more frequently but with what we know about intermittent fasting and insulin sensitivity it makes sense to give the system some down time.
http://www.barleans.com/omega_swirl.asp#.html
Omega Swirl Fish Oil
David-
I would never formulate a product like that. Short chain N-6’s, supplemental n-9’s (olive oil anyone?)
That stuff looks like it has about a gram of epa/dah per tablespoon. They give a retarded fucking serving size of t TEASPOONS!? Tehre are 3 teaspoons in a table spoon, why not make your standard serving a tabelspoon?
So, this thing looks like it has a bunch of other crap in it, its a lame lable…maybe I need to eat some breakfast, I’m feeling a little cranky!
Robb,
Thanks for your insight. I will adjust over to a nordic naturals or a similar product as recommended on the show.
Respectfully,
Steven
Steven-
give that a shot and let me know how you are doing. BTW…what is your planned dosage per day?
Robb,
I dont have access to the podcasts at home but if memory serves you stated that a desirable ratio was 1g to 10lbs of body weight. This would put me around 26 grams per day. Now this my lean body weight not total body weight.
Looking at the Nordic Naturals and if i am caculating this correctly has 1.1g per serving. I will be honest $120 a week is not the most desirable scenario just for fish oil but that is what it is.
If i am not caculating that correctly please let me know.
My goals at this point are body comp ultimately leading to better performance in martial arts. I have switched over to paleo (have in the past put fell off due to work stress and injuries). After listening to your casts i am getting my carbs between 50 and 75 per day as well as the hit of fiah oil. Including regular training i have also added S&C and metcon using protocls from ross training.
Thank again for your continued assisstance. I hope at some point to set up an actual consult with you.
Respectfully,
Steven
Just wanted to voice my support for you Robb and all you do.
We love you in Memphis bro
Steven-
The 10g level is for SICK people!!! half that or even less for the general populace. Are you talking about the liquid or the caps? liquid is much less expensive than the caps.
Yeah I echo what JC said Robb. We love you in Detroit too man….
Berardi recommended 1g fish oil per % bf up to 30 grams for 4-6 weeks in the lean eating program… I guess the superloading is supposed to kickstart things.
Garrett: Barleans it is loaded with glycerin, which at least according to Dr. Gerard Judd isn’t the best thing for tooth health (unless it’s very small amounts… ie Tooth Soap has small amounts of glycerin produced during saponification but not enough to coat the teeth with residue and prevent re-enamilization.)
Regarding the podcast length of time, um…I’m willing to listen to as long a presentation as you guys wanna talk. Even if the sample questions don’t pertain specifically to me, I’m still learning a helluva lot. It’s interesting stuff, and I’m thankful that you guys are doing this.
I saw your comment above regarding your disdain for 3-6-9 oil supplementation, and I recently switched (based on your recommendation) from Nordic Nats cod liver oil to Nordic Nats “Complete 3.6.9″. Are you telling me I bought the wrong $50 bottle of fish juice?!?! Argh…did I?
Hi Rob & Andy
Just to let you know 1:05hrs of podcasting is definately not too long, in fact I could listen for a lot longer! Really enjoying the info/knowledge that you’re sharing. Very green to the Crossfit lifestyle so these podcasts are helpful with the research to understand why I NEED to make a change.
CrossFitNZ Greenie
You wanted feedback on time duration for the podcast. You can talk for days and we will all listen. Keep it up. Also can you talk about the eating for bloodtype diet. I have people in my gym talking about this more but know nothing about it
Robb, I’ve got a question that maybe you guys can tackle during the podcast this week and it revolves around stress.
First a little background: I’m 31, 5′11 175-180 lbs and 8% bf. I’m eating paleo 20 blocks 3x fat with 15 blocks carbs deleted and each carb block replaced with 3 fat blocks. carb sources are all vegetables and fat sources are coming from meat/eggs (mostly organic grass fed), coconut and coconut oil, so my cals are around 2500/day.
My performance has been good as I just busted out a 3:40 fran with kettlebells, but I feel like I have gained a bit around my midsection. I have been under alot of stress with school lately although my sleep (8-9 hours) and diet have been good (i usually have a cheat meal once/week). I can’t believe that 2500 cals/low carb/paleo is enough to gain fat, but could it be that or would you guess stress? or maybe undereating? I just don’t know…
Also, if it is due to stress would it not be too smart to cut calories back in an attempt to lean up a bit?
Thanks…..
Mark-
Yea, ‘m not really a fan. I think its kind of a shady marketing ploy to sell sub-optimal stuff at a premium price. Looks like this could use a blog post of it;s own.
Robb,
I attempted to post something last night in response to your question on how much per day. I was doing it from my phone so I have no idea if it ever made it through or not. So I will try again, if I am rehashing something you already have seen I apologize.
Yes, I am talking about capsules.
After running some numbers I am looking at taking 6.6 grams per day. I believe that I am also getting an additional 1.3 grams per day of Omega 3 from Omega 3 enriched eggs. (Hard boiled at breakfast) So, this would make a total of 7.9 grams per day.
I would not consider myself ill. But I am what I would consider “insulin resistant” as described in your podcasts considering where and how I carry excess bodyfat. As I stated before I am getting my daily carb intake between 50-75 grams per day and as well as the fish oil. Just wanting to make sure I am not doing to little or to much to assist in my goals. I am not expecting any instaneous or quick fix type results I am just wanting to do the right thing and understand what I am doing.
Again thank you for your time.
Respectfully,
Steven
Robb,
Really loving the podcasts. These have been fantastic!
-Ryan
Steven-
I think 6.6g is good to go. Give that a whirl and let me know how it goes.
Steven,
Keep rocking the paleo+fish oil and get as MUCH SLEEP as possible, in the darkest room possible and you will be well on your way my friend!
Cheers!
So during the MNF game last night, I told the bartender to make me a Norcal Margarita. He looked puzzled, and then asked, “Did you say No Cal Margarita?” I repeated it slowly and he said he’d never heard of it. I laughed and said,”Dooooode, it’s all over the web and it’s the rage of the west coast!”
I need to move outta Indiana.
Really enjoying the podcast. There’s a couple of questions I’ve had about paleo that you might be able to settle for me.
Does hormesis have a role in diet? Is hormesis possibly an argument for including non-paleo foods (e.g., wheat, legumes, potatoes, dairy) in our diet occasionally? Does the stress of ingesting some amount of gluten or other antinutrients from these sources stimulate any kind of favorable response?
Even if there is no benefit to eating any amount of non-paleo foods, will cutting these foods from our diet completely lead to a greater sensitivity or intolerance for them? For example, for those of us who aren’t obviously gluten-intolerant (I know this a debatable concept), does eating bread occasionally help us to maintain some degree of tolerance for it?
I ask because, even when I eat more toward the strict paleo end of the diet continuum, I will occasionally eat a slice of bread or some potatoes thinking it will help me to maintain some ability to eat them without discomfort. I really have no idea if this is a valid idea or not. I’ve read a number of strict low-carb/paleo blogger posts along the lines of “I ate some bread yesterday and suffered cramps, bloating, gas, diarrhea, felt hungover, and gained 5 lbs”. Their conclusion is usually “just goes to show you how bad carbs are”, but I find myself thinking “you were just taken out by a slice of white bread!”
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