Back with episode 16 – I was a little cranky this week due to taking a beating at the hands at Kelly Starrett so please bear wth me. Here is the link to the famous “Are We Crazy” blog post that Robb and I discussed.
Download a transcript of Episode 16
Topics:
- Biosignature
- Fire academy and additional workouts
- Paleo impact on non-insulin dependent diabetics
- Green Drinks
- Paleo for new moms and babies
- Paleo diet trial on tv
Show Notes – The_Paleolithic_Solution_Episode_16
Robb,
I am so glad to hear that you have “come around” on Biosignature. I’ve been taking a number of Charles’s courses and have been a become a big fan. But I also love your stuff. So it’s always bothered me that you were sort of half-hearted in your first write-up of Biosig. Please do post a revision/addendum to that original article, so people get your updated take on Poliquin.
Thanks
Glenn-
I will do that and I take full responsibility for:
1-Not listening to Charles recommendations
2-Not giving the technology a better run
3-Letting the pressure from my former employer influence my judgements.
Thanks for answering my question today! Appreciate the concern/mockery about “strategic inclusion of legumes and dairy”. The rationale is that too much protein in a T2 population can further exacerbate kidney function, so the conventional thinking is to swap animal protein for legume and dairy protein so as to be kidney-sparing.
I do have another question on progression with strength training. If you’ve been off exercise because of injury/recovery from surgery, is it better to progress by doing a little something everyday, or doing a full-body workout once every 3-4 days? I’m in a dilemma in that I’ve been advised to ‘start slow’ with NO explanation as to what that really means. I’ve been off from exercising for 5 months now and cabin fever has set in.
I’m inclined to do a 20-minute full body workout (not to failure) once every 3-4 days with a bit of walking or cycling on my trainer inbetween, gradually ramping up the time from about 15 minutes steady state, to longer bouts of ~1 hour at 50% MHR, alternating with 15m HIIT.
I’d do the full-body stuff with bodyweight, some dumbbells and TRX.
The “little something everyday” would probably be warm up cardio (5 min), body-part specific resistance training (15 minutes), cardio cool-down/fat burn (10 minutes). The variables would be dumbbell/barbell weight and intensity of the cardio, with the idea that the fat burn cardio would go up to one hour.
Good approach, or has cabin fever fried a few brain cells?
BTW, can’t wait for Robb and Andy LIVE on the radio. Should be awesomely spectacular, no?
Cheryl-
Yea, that’s part of the problem with T2 management…they are MANAGING it , not CURING IT! Advanced glycation endproducts dwarf the stress imposed on the kidneys as compared to protein…acid base is better on paleo….
I’d roll with whichever seems like more fun…and I would endeavor to keep it fun. Find a gym that uses our On Ramp…great way to get going again or use combos of both your programs.
Just thought you might enjoy this little video…
and Willie made those weights look like playskool made them.
http://www.youtube.com/watch?v=rgH_ZoMOht8&NR=1
Hey Robb, do you have a link to that Paleo vs Mediterranean Diet study that you could post on here? Thanks!
Drew:
http://www.staffanlindeberg.com/DiabetesStudy.html
Hey Robb, was there a test at the end of the biosignature?
Ben-
Kinda, you need to show some competency in the calipers.
Hey Robb,
I’m having a hell of a time finding that Stefan Lindberg study you refer to. Any chance I could get a link to it?
TIA
Jake
Looks like you answered while I was posting lol thanks.
You guys mentioned that, based on the Biosignature results, most people had high levels of cortisol. A “cortisol elimination diet” was recommended.
I did some Google searches and really didn’t find any relevant information.
How would a cortisol elimination diet be structured within the Paleo framework?
I’ve been interested in the biosignature modulation for quite some time now. In fact, in my notes from when we talked, you actually suggested I try some biosig. I tried contacting James Fitzgerald, but never heard back. There’s very little information on biosig, even less on how to do it, and I have had a hell of a time trying to find a practitioner.
Is the supplements podcast coming up soon? I’ve always thought that biosig and supplements kind of went hand in hand.
Andy,
Thanks for posting that link to “Are We Crazy”…seriously good stuff in the comments. Would have missed that.
Saving PS Ep16 for my flight to the Caribbean…where for a week I will test the resiliency of my beta cells by feeding them locally made rum.
Mike-
Report on the Rum experiment.
Re Bio electrical impedence scales:
Slightly interesting experiment that shows issues – get fairly cool, like being outside for a while on a cool day to let body surface temp cool. Take measurements. Then have a hot shower or bath and repeat.
Your lean body mass will go up a heap and fat mass go down a lot.
Interesting study:
February 2010, Volume 5, Issue 2: e9085. doi:10.1371/journal.pone.0009085
“Gut Microbiota in Human Adults with Type 2 Diabetes Differs from Non-Diabetic Adults”
Authors: N. Larsen, F.K. Vogensen, F.W.J. van den Berg, D.S. Nielsen, A.S. Andreasen
http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0009085
Sound quality on episode #15 is awesome!
Robb,
I am trying to mix in some new protien options at lunch that are easy to lug around. Is mackeral a safe option?
Thanks
Mackeral=good.
Green drinks? Drinking a green-like substance just sounds gross. Instead, just cook up some broccoli and beef. EAT your GREENS!
As always, THANK YOU for the podcast!
ROB!!! PLease Help!!
I have been reading up on Nightshades and I am freaking out now.. I eat probably 2 or 3 peppers a day either with a salad or chopped up in an omlete, and I also throw in some tomatoes in that salad and roast eggplant and other veggies at night.
Is it true that these nightshades can cause such things as arthritis and cancer in the digestive tract?? Should I cut these out?
I feel likt everytime I start eating certain veggies I find a new reason why I shouldn’t eat them.. I eat 100% paleo with a wide variety of veggie but a large group are nightshades.. If I keep eating am in danger of these problems or is it different for everyone?
Thanks for your help!
an extra data point for the conversation on paleo for new moms and babies.
Quickly after my daughters birth we learned that she was not reacting well to foods in my wife’s diet. My wife cut out gluten, dairy, soy and nuts and we saw an improvement in our daughters health.
By eating paleo my wife was able to get back to her pre-pregnancy weight 2 months after delivering.
Our daughter is now 16 months old and we don’t feed her any gluten or soy. We do give her some dairy in the form of cheese and yogurt. She is happy and seems very healthy. I think she’s been sick once or twice in her life.
> So it’s always bothered me that you were sort of half-hearted in your first
> write-up of Biosig. Please do post a revision/addendum to that original article,
> so people get your updated take on Poliquin.
This is because there are several reasons to be quite skeptical of the many claims made by Poliquin. The idea that people need to take HCl to increase their stomach acidity is one that really deserves additional scrutiny. Poliquin is strong and he works with a lot of good athletes. This does not mean that he is right about everything. I would be very surprised if BioSignature withstood the test of time.
Some other interesting things Poliquin has said can be found at:
http://drsquat.com/content/main/training-and-nutrition/charles-poliquin-justified-criticism
tom-
Interesting.
Also of interest regarding Poliquin:
http://www.imminst.org/forum/index.php?s=8fd9ca3bd3dc790501e59f8252c0a278&showtopic=37138&pid=376416&st=0&
This is a rather lengthy rebuttal to many of Poliquin’s claims by a gastroenterologist. It is a worthwhile read.
Type II diabetics. How does a low carb affect short term blood sugar levels with oral medication. Any chance of levels getting too low and the ambulance
having to give their shot of iv sugar.
Dear Mr. Wolf,
It has been an interesting week. As it turns out, nearly every meal we had grains, legumes, dairy, sugar and a fair amount of sodium. I went to Trader Joe’s on Monday, spent enough money to get me divorced, and nearly all of the food is gone as of today, Wednesday. I was hoping to get to your Hoboken seminar since I’m in CT, but we just ate the tuition in 2 days. Tomorrow I make beef jerky. I’m a little concerned about the sodium, but as long as we eat it in 2 days, spoilage shouldn’t be a problem.
Sodium was mentioned by you as a possible cause for asthma, which Mr. Dalton suffers from severely. He says exercise-induced, but then pulls it out when it’s cold and he doesn’t want to walk the dog and speaks of his asthma also being cold air-induced. And I lie awake at night listening to him try to breath, so apparently it’s also sleep-induced.
Most especially for us, the asthma is a concern since it is life-threatening on a daily basis, if not well controlled. Mr. Dalton, in general, is not well controlled, as shown by the number of repetitions of your comment that I energized like espresso and Butte County Meth. I think we all have heard of people dying in the car on the way to the pharmacy to get an inhaler refill. We just don’t have enough life insurance for that.
I’m pleased to see that you have increased your commitment to your book, and sad to note that I may need to wait some long time to hear back regarding this. Perhaps I’ll be able to get to Jersey (those of us from CT try to drive directly through, but I’ve always wondered about that distant land…) and bring my list of questions. Asthma is at the top, as noted above, but there are other concerns. I’m tracking the progress of the whole family, nutrition, exercise, behavior, etc., and reading, cooking, running, reading. And somehow we are dressed and clean too.
I’ve had a question for quite some time, and I wholly understand that it is unrelated to the current topic of discussion; but I thought that it would receive more attention here. In regards to fish oil: Whenever I start taking it, I get pimples/acne on my face.. I’ve tried various brands and it always happens like clockwork. Any thoughts?
Bryan, there’s a blogpost somewhere with Robb describing briefly how he tackled his adrenal fatigue.
What up Robb,
I have heard you say/write that water retention is bad and that a low carb paleo diet will ameliorate this issue. I have also heard you say/write that you are a fan of creatine supplementation. Doesn’t creatine induce water retention within one’s muscles? Is this a different type of water retention than the disease related water retention associated with the consumption of neolithic/ high carb foods?
Robb question on Ironizing Water Alkalasing machines is this worth purchasing to get alkalising water as part of the Paleo diet? Does these machines produce high quality alkalasing water as claimed? I am looking at the Alphion Advanced Water Ioniser Alkaliser machine the URL is http://www.alkaway.com.au/products-alphion.html
Robb,
I’m loving these paleo solution podcasts and I am very impressed by your knowledge and practical approach. I can’t wait for your book to come out. I’ve got a question I hope you can address in an upcoming podcast. I’m wondering about the body’s ability to develop intolerance to gluten and dairy from non-exposure or over-exposure. If I cut out all gluten and dairy, will I be more likely to have an adverse reaction to it in the future than if I ate a small amount each week? If I did GOMAD, is there a risk of become more intolerant to dairy?
Thanks,
Adam
Thanks for the link to “Are We Crazy?” Heads up though, the comments are full of currupt spam links on that post.
Great sound quality on the Podcast by the way.
Tim-
thanks! Will prune that.
What is your take on sugar free energy drinks like 5-hour, diet red bull, specifically refering to the high vitamin loads and herbal stuff?
Robb,
I just listened to episode 6 and realized you answered half of my question above related to building a tolerance to dairy and gluten. I’m also wondering how you would eat for an extended endurance effort? I’m eating paleo with around 50g of carbs a day and I’d like to continue eating this way for a 3 day hiking trip on mountainous terrain (8 hrs hiking per day), but I’m worried that I won’t be able to maintain energy levels doing so. I was planning on eating jerky, nuts, and dried fruits and berries. I’d love to hear your view on this. Thanks.
Dr Dawn at KUSP (a functional medicine doctor who has a call-in show) talked last week about tests for gluten intolerance and the different types of wheat intolerance ranging from celiac disease to problems with other components of wheat. http://www.askdrdawn.com/ , click archives, and click on the first segment. She also talked about the mechanism behind the body’s confusion between gluten and the body’s own cells. Her interview with Dr. Tom O’Brien covers autoimmune disease (celiac, diabetes, lupus, etc) being caused by eating neolithic foods, although they don’t seem to quite get the paleolithic diet-thing as a solution.
She also often recommends HCL to people to help their digestion. I’m trying to find a segment, but her site is difficult to search.
Anyway, your podcast and hers are my favorites. Thanks, Robb Wolf!
In response to TomC and the Biosig Poliquin stuff- Glad you brought all of that up. I think Poliquin is super-smart and a great strength coach with loads of experience- the guy taught himself German to read all of the non-translated tomes of some pioneers in the field and I have seen many of his protocols for different strength goals work very well in others and in myself. True that he didn’t invent many of those protocols but he learned from a lot of smart successful people (eg Vince Gironda) and implemented lots of their stuff into his programs. Nothing wrong with that.
I also find him to be hilarious and a real character who will definitely get grumpy and verbally assault those who question his methods and/or credibility. He is a genius marketer and has developed/touted a line of super expensive supplements, many of which have no scientific evidence behind them. He also makes some outrageous claims: here is a recent one from his Facebook group which I follow- mostly for the humor factor 🙂
” Tip 46: Carrying your cell phone on your hip during work hours, has been shown to lower androgens levels in male by as much as 31%. Carrying it on you during training is even worse, basically cutting down the anabolic response and making your nervous system weaker. Answering it while I am training near is an open invitation to get roundhouse kicked on the Adam’s apple.”
Classic.
As for the biosig stuff- there are 2 possibilities- either he is an absolutely innovative genius who has come up with an incredible way to assess someone’s hormonal profile in regards to body fat. OR most people with too much body fat probably have some cortisol/insulin issues and females may have estrogen stuff going on as well- so you charge people to take your courses and get ‘certified’ and then they charge clients to have intricate bodyfat measurements taken at different points which inevitably point to some combo of insulin/cortisol/estrogen issues which can be resolved by cutting sugar, getting more sleep, working out smarter, adding vit d, fish oil, and maybe some expensive ‘supplements’ that don’t do anything. I’m not saying the stuff doesn’t work- I’m just skeptical.
I still think there is a ton of good stuff to be learned from him and have massive respect on the strength training end of things.
Preston-
Agreed.
I live in Japan and one thing I often hear that drives me crazy is how the Japanese have longer intestines then foreigners. Thus they are better suited to vegetarian diets. This is mostly used as proof that they need rice in their diets. I don’t believe they could have “evolved” in this way in their relatively short history as an agricultural race but internet searches for some kind of proof have proven fruitless. I would love to hear your thoughts on this and would be happy for any facts you could provide to help me refute this insanity!
PS: Love the podcast guys. Keep up the good work.
Try living in the north of Sweden for the winter sometimes, when during a period of time the sun literally never rises. Talk about wanting to “Cobain” yourself. That’s why we drink all that coffee and vodka i guess.
Does anybody have personal experience or literature for autism and success with paleo? Any tweaks/ vitamins / supplements beside fish oil or vitd3
Sot: Robb talks about the alkalising water stuff in episode 7. Hope that helps
I have been listening to your last couple casts and was wondering about fruit consumption. Is there enough fructose? in fruits to negatively affect insulin sensitivity or even body composition? I’m assuming this depends on your goals? I have usually been having a banana with some kind of protein or dried fruit for carbs after a workout… should I be avoiding the fruits?
Thanks Michael I looked back and found it looked in the wrong place before I asked the question about alkaline water I got the answer to my question thank u. Robb keep up the great work.
Robb,
Love your stuff mate, been a huge help in so many ways so far!
Just an off the topic question……. You planning on bringing the goods down under to OZ any time soon mate???
Got a huge fan base craving some of the real deal!
Thanks mate
Chad
Chad-
will be in OZ this year for sure! after the book.
A few comments on the post-partum/baby feeding advice (from someone who knows a lot about babies and a little about paleo):
1) Colic – by definition is an ailment of unknown source that affects babes 3weeks-3mos of age. If it is related to what the baby eats, then it is not colic. (Personally, I tend to buy Dr. Karp’s argument about the 4th trimester, but that is probably a different podcast and a different blog). Colic, as we describe it, doesn’t seem to be a problem in more traditional societies where babies are kept in contact with mom through the day, are exclusively breast fed and are offered the breast everytime they whimper.
2) Cereal — serves an important role for the weaned baby to get sufficient iron. I wish my child would eat more meat and greens, but I can’t force her. In the good old days (the really, really old days) she would still get a large amount of her nutrition from breast milk, and wean at the age of 3-4 when she could be counted on to be a good meat eater. At 15mos of age, in a time and place where she is not going to spend the day strapped to my back, she has been weaned. I would love to know some other ways for the toddler set to get sufficient vitamins/fat/calories, but cereal and milk seem to be a staple for us.
3) Breast Milk — you are right to note that as long as mom gets sufficient calories her BM production should be affected. Of interest, the one thing that can be altered in BM by Mom’s diet is the type of fat (not the amount of fat). This seems to argue strongly for a paleo approach. The rest of the research on elimination diets and breastfeeding is pretty shaky.
Lisa-
will tackle this in the podcast but I’ll point out: if the child’s intestines are irritated from cereal (and I’ll wager they are) they will not absorb that fortified iron.
Hey Robb,
I have a question regarding protein intake a longevity. What are your thoughts on increased protein intake and increased expression of mTOR leading to increased cellular proliferation related to aging? This appears to be somewhat valid considering that diets among centenarians that remain healthy into advanced age seem to be lower in protein. What are your thoughts on the whole protein/longevity issue and on the general fact that most centenarians in so called “blue zones” eat plant-based diets. Thanks man, keep up the great work.
Greg-
will get this in the podcast.
Hey Robb,
Love the podcasts, just caught up on the last few.
I’m getting a bit confused when you talk about ‘low-carb’ paleo, I’ve heard numbers like <75g and <50g/day be tossed around by you (and Mark Sisson), but is this supposed to put you into ketosis? Or is it just supposed to be a good level of carbs for insulin sensitivity? Wouldn't a lower level of carbs be required to get into ketosis, or is ketosis not the real aim?
Thanks Robb and I'm also looking forward to some more biosig info. Cheers.
Brad-
Great one for the podcast!
Higher Total Cholesterol on Paleo- 170 up to 220
I’m not worried about this because I feel and am performing better than ever but just looking for an explanation. You mentioned something about increased cholesterol at the first Paleo Solution Seminar but did not go into detail. I do not have TAG, HDL or LDL breakdown.
Stats:
5’9″ 160, <10% BF
1 year ago, Cholesterol @ 170 with appr. Zone proportions with increased fat and no food quality restrictions.
Cholesterol @ 220 Strict Paleo for 2 months with 1-2 cheats/ week of Non Gluten foods and coffee w/organic half and half. Unweighed unmeasured. 5gm fish oil/ day, 5000IU Vit D3 Feel Great!!
Nothing else has changed except being stronger and generally feeling better.
Just curious.
Nothing else has changed.
Ehayes-
sub-fractions? HDL/LDL-particle size/triglycerides?
I have a question. Sorry if its already been asked. You mentioned the higher amounts of lysozymes in egg whites and how an excess can be potentially harmful. Why wouldn’t the HCl in the stomach denature it enough to be handled like almost every other protein?
Two parter, sorry. I have a client who is hypoglycemic and wanted to see if you could mention the condition and your recommendations on nutrition to that crowd. My client claims a need for carbs, which I can understand. I’m working on getting her off gluten and rice products, and on to yams potatoes and squashes? any other advice would be appreciated! Thank you. –Your Biggest fan in Texas!
Andy-
Hypoglycemia is a rebound from too damn many carbs…you have a closet carb addict. Many, many proteins are NOT denatured in the digestive process.
Anybody with a background in nutrition/Paleo stuff care to comment on this new study?
http://www.ajc.com/health/low-fat-diets-beat-339889.html
Dave-
All the analysis necessary is right in their own summary:
“After three years, neither group showed a statistically significant difference in their ability to keep the weight off.”
And so it goes…
Hey Robb, quick question: I know you are a big proponent of Magnesium, particulary Natural Calm. My question is, why exactly is it that we need to take Magnesium and what does it do? I know most people are deficient in Magnesium and I take it but I’m not quite sure what to tell clients as far as why they should take it….
EHayes,
Re autism – this book is worth reading if you haven’t done already
Healing The New Childhood Epidemics; Autism, AD/HD, Allergies and Asthma, Dr. Kenneth Bock (Random House, 2007)
Robb, is there any connection between the timing of intake of vitamin D and sleep? I was thinking that in a natural environment the body usually makes vitamin D throughout the day, peaking at midday? Whereas I have been taking my 6000-10,000 IUs later than 7pm. Would my timing affect sleep or just anything else? Would it be better in any way to spread the IUs throughout the day?
IBS Fodmaps Diet
I saw this today and found it interesting.
A diet for people with IBS is successful in a large number in a double blind study.
Removing a group of short-chain carbohydrates (fodmap) – fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are malabsorbed.
Includes: excess fructose found in certain fruits and HFCS, fructans found in wheat, onions, and some other fruits and veggies, polyols such as sorbitol, lactose, galactans in various beans and gassy vegetables.
http://www.medscape.com/viewarticle/716634
http://www.healthsystem.virginia.edu/internet/digestive-health/nutrition/BarrettArticle.pdf
Another interesting discovery – a new client I have suffers from IBS, and noted that she could eat the same amount of bread in France (she is French) as she could in New Zealand, yet didn’t suffer nearly as much. It appears there is less gluten in European wheat. Fructan content too differs in wheat grains. (Of course removing grains and legumes altogether means she is symptom free.)
Great ‘cast. I especially was glad to hear the capsicum and nightshade issue addressed.
FYI:
1. Biosignature (4:10)
2. Fire academy and additional workouts (19:09)
3. Paleo impact on non-insulin dependent diabetics (23:50)
4. Green Drinks (30:49)
5. Paleo for new moms and babies (33:19)
Children and wheat induction (38:00)
Spicy foods and capsicums (39:30)
6. Paleo diet trial on tv (44:24)
shilpa-
Email me your t=shirt size and shipping address.
New listener, really digging the podcasts! No filler, just pure info. Trying to get back on track after a stint this summer where I reached my lowest weight in over 5 years (not to mention feeling the healthiest since then as well).
At any rate, I’ve considered nightshades a lot lately, though I don’t know if I have any issues with them, or how I would even know. One thing that does make sense to me, though, from a paleolithic/neolithic perspective, is that I wouldn’t be all that surprised if there are issues were certain compounds found in the “new world”, like capsaicin.