Back with episode 21. We had some internet connection problems at the 52 minute mark which caused some audio issues for about 37 seconds. I kept that section in the podcast because the episode seemed to flow better when I left it in.
Here are the links to posts that we discussed on Kurt Harris’ PaNu blog about plants and the Kitavans. Here is the link to our good friend Sarah’s blog Everday Paleo where she documents how she feeds her family. Finally here is the video of some fun with planche progressions.
Show Topics:
- Staffan Lindeberg
- Liquid food PWO / DHA
- Raw foods
- Resveratrol supplement / Artificial Sweeteners
- Night leg cramps
- Low carb Paleo
- Paleo, kids, and Ketosis
- Bad breath
- Carb intake & cortisol levels & muscle development
- AstroGirl transcribed part of the episode.
Show Notes – The_Paleolithic_Solution_Episode_21
The Paleolithic Solution – Episode 21
88 Comments
Hey Robb and Andy,
This is my first time posting but I have been following your blog and podcast for some time now. First off, keep up the good work… you guys are on the forefront of a movement to change peoples lives in a positive way and I think it is working! Secondly, here is my question (first a little background on me). I am 6ft 180lbs, fairly lean at about 8-10% body fat. I have been eating paleo for some time now and have seen phenomenal performance improvements across all domains. Since competing in a CF sectional comp and placing 18th therefore no longer moving on to regionals I have chosen to change up my training and incorporate a strength/Olympic lifting phase for about 3-4 months. I am going to start adding dairy, post workout, in the form of milk. I have been paleo w/dairy, and w/o dairy on and off for the last year and a half. I am semi lactose intolerant, but not so that it inhibits me from doing anything, just to the point that I may become bloated (somewhat) and my gas could peel the paint off the walls, however, this appears to only be the case w/ certain cheeses and anything extremely high in lactose. My question is this, would a lactase enzyme supplement be beneficial/harmful since lactose free milk is expensive @ 3 bucks/half gallon (since I am consuming over 48oz post wod). Would you recommend this, if so what brands? Thanks for the help, keep up the good work!
Tyler
Once again great podcast robb
Am on day 4 of paleo eatting and it kicking my ass. Major cravings for all things like bread choc milk. Feel like complete shit banging head just hope the good times kick in soon.
Once again great podcast
Dan
Robb,
I’m headed off to boot camp for the navy in a month. I’ve been eating paleo except for a bit of cheese here and there. I’ve see some fantastic changes in body composition. Do you have any suggestions for eating in boot camp as I won’t be able to take fish oil, vit d, calcium and probably have a lower quality of food available all round. Are there foods that I could focus on more that might help bolster areas where I would be weak?
Also, I’d love to create some music for your podcast (which I love) and you can check out my music at http://mattjoneser.bandcamp.com
Robb,
I’m getting an L4-L5 microdiscectomy. I herniated the disk in the bottom of a deep squat and I’ve been fighting with the pain for about 1 year. I had no business squatting with weights becasue I had no stability strategy and short hams and hip flexors. The MRI makes doctors cringe when they see how far out the disk is.
I’ve tried everything. Chiro didn’t work. PT didn’t work. Paleo and fish oil helped a bit with pain and I lost over 20 lbs. Steroid injections worked but only for short periods of time. Stretching, stabilization (side planks, bird dogs, etc), and tons of walking helped the most. Hydrocodone and NSAIDS work well too but are not sustainable. I even got beat up by Kelly Starret and did a conslut with Dallas at Whole 9. And now I am in so much pain that I am going to get the damn surgery. I blew it out last march. Surgery is the last resort.
One of the biggest problems associated with surgery is scar tissue. If scar tissue gets onto that nerve, I’ll be stuck in pain. I plan to stay strict low carbish paleo during recovery. Would you still recommend high doses of fish oil immediately post surgery? Do you have any other thoughts on the matter?
I may regret asking this but I cant help it…
So rewind, you mentioned early in the podcast that there is a study that proved your blood sugar can rise simply by looking at certain foods???
Need, Need, Need a link and some articles on this study
Jared:
http://www.elements4health.com/anticipation-of-food-can-be-type-2-diabetes-risk-factor.html
Marshall
fish oil and, hang on to your heel on this, 10-20 tablets of Wobenzymn PER HOUR for 5 days post op. They are expensive and come in a huge bottle.
Matt!
I dig the tunes. I was thinking something more along the lines of some 70’s porn music, but I’ll shoot you an email about the music.
You will still be able to sneak in fish oil and supps. As to the food, just make the best choices you can. Bring stuff like jerky and almonds to fill in.
Tyler-
Great job at the sectionals dude! Lactase is def cheaper than lactose reduced milk. Another option is to make your own yogurt, or use yogurt. I’m not partial to any particular supp for this.
Grace-
You are the hottest pharmacologist on the planet! It’s interesting, that 60-80ng level seems to actually be the MINIMUM to avoid disease.
Warren-
I’m just not that impressed with them as a movement.
Robb,
What is your take on this:
“POPs accumulate in fatty tissue, where they can remain for years because they are not easily broken down. Fatty fish are a potential source of POP exposure in many human populations. However, n-3 polyunsaturated fatty acids in fish oil may have beneficial health effects, possibly including protective effects on insulin resistance, that could counterbalance any adverse effects of POPs in fatty fish.”
http://ehp03.niehs.nih.gov/article/fetchArticle.action?articleURI=info%3Adoi%2F10.1289%2Fehp.118-a173b
http://ehp03.niehs.nih.gov/article/fetchObjectAttachment.action;jsessionid=C7A445D9BC266B73E969E0E521DA7074?uri=info%3Adoi%2F10.1289%2Fehp.118-a173b&representation=PDF
Do you think the Salmon based fish oil sold at Costco (or other fish oils) have this stuff scrubbed?
Thanks
Ronin
Ronin-
I’m pretty sure the kirkland product is molecular distilled. Pretty good quality.
Thanks Grace,
The vitamin D from the doctor is colecalciferol – I checked that out when I got it as I was concerned it might be D2 too.
I’ll check out the other supplements – thanks, my multi has lots of B’s and I do add a mixed tocopherol and C to that. Naturally occurring B’s sound better though – so I’ll check those out. And the Thornes product. I do need more zinc, my levels were bottom of ideal range.
My B12 and folic acid blood levels were top of ideal range.
I think my adrenals are okay, the cortisol and other tests were normal.
No I’m not on the pill, never been able to have kids, (have 2 delightful adopted ones) might be auto-immune too?
I’m hitting peri-menopause now (50) so want to keep all in check. So far so good, getting missed cycles, but no other problems, no weight gain nothing. (Paleo with tweaked Zone makes all the difference).
Thanks for the article link.
Julianne
I have some ideas for the podcast audio/internet problems.
Since you both live in Chico and work at the same gym, why use Skype for recording a podcast? I realize it is cheap and the podcast is free, so I am not trying to complain, but with a not-terribly-large outlay of cash, you could gain control of how things sound. No dropouts from Internet connections going down, no explosive consonants or other distortion, and far more consistent volume levels.
You could get much better audio quality if you sat down in the same room with two microphones, with pop screens on the mic stands, and used an audio interface to feed both mics into your computer. You could then use a basic audio editor with a compressor plug-in to lower the levels of volume spikes and make things sound smoother. I realize you have lots of things going on, but this would further elevate your game. My email is associated with this post and I could make a few specific gear recommendations, if you are interested.
Hi Robb!
Just saw the latest post on PaleoBrands on “figure show on a paleo diet”….by any chance is there a way to see what exactly Aubrey ate for those 10 weeks? Not everyday but maybe a sample week? I’m struggling with how much (even as an average female) calories to eat. I’m 5′2”/130lbs/and on avg 45-60 minutes of activity a day. My goal is to lose 8lbs and I believe due to my lack of knowledge I tend to undereat and because of not nourishing my body with the adequate amount of calories and the right macronutrients I start craving foods like crazy leaving me at a net zero change in weight. Advice?
THANKS! You guys are rockin’ the podcasts!!
Erica- I have worked with a BUNCH of people who are diet coke addicts and have dialed in the rest of their diets but have a hell of a time giving up the soft drinks. To replace those, I have them drink sparkling water and squeeze in lemons/limes. I know it’s not the same at first but it has seemed to help them ween off the diet soft drinks and get their ‘bubbly’ fix. For someone that drinks 4 of them per day, I start with reducing to 1-2 per day and sparking water instead for the rest. Then taper them down to zero over about 3 weeks. Once people give up sugar, sweets, AND the diet sodas, their taste buds seem to reset and after awhile the taste of those things is just too sweet and grosses them out. Then I know they are on the right track! It’s worth giving a shot- hope that helps. Good luck!
CJ-
That was Max Mormont who did her meals. Shoot an email to the SoCal S&C site and you should be in business.
Tom-
We can look into this but the podcast was originally conceived of a way of decreasing my workload. I average 800-1200 emails per day and have no way to reach all of them. The podcast is admittedly rough, but it gets the idea out! We will look into this but once the book is finished I will be on the road again and we will be recording from different towns.
Marshall, Good luck with everything! I have been there 2X and working hard to keep my back solid.
Robb
Me and my girlfriend started the paleo diet five days ago. She 5.2 in Height and weighs 8 stone ten. Since starting a strict paleo she complaining of bloating in her belly what do you think could cause this she says she’s never had it before paleo
cheers again
Danny
Hey Robb,
In the podcast you mentioned how chocolate milk might be a legit alternative to the protein shake post workout. Do you happen to have a link to the case study or a good overview of why this is? I respond very well to post workout protein shake and I’ve never liked how expensive and “flashy” they all are; If i could get what I need out of chocolate milk that would be awesome. Rock on and I love the podcast.
bryan:
http://www.google.com/search?sourceid=chrome&ie=UTF-8&q=chocolate+milk+vs+protein+powder+recovery
Robb,
Love the podcast. You mentioned cortisol issues and working out in a fasted state, and I was hoping you could go into that some more. I currently train at a 6 am class, so I usually don’t eat anything before working out. I’m making decent progress with regular PRs across the board, but I’ve been having trouble dropping some of the excess fat around the umbilicus, which you’ve mentioned before as a possible sign of cortisol issues. What is the mechanism by which fasted training affects cortisol production?
I know Martin Berkhan at LeanGains talks about taking BCAAs before fasted training to promote muscle growth. Would BCAAs be enough to counteract whatever causes elevated cortisol during fasted training?
I recently cut my calories from ~2300/day to about ~1800, and am weighing and measuring mostly to ensure I’m getting enough protein. I don’t think I’m over training, and have no real stress to speak of. The only other factor I can think of that might be causing cortisol issues is sleep. I usually get about 6.5 hours during the week, and about 7 to 7.5 on the weekends (even with the opportunity to sleep in). I usually don’t have any issues falling asleep or staying asleep, but once I wake up, that’s usually it for me.
Thanks for everything. Your information has changed my life.
Matt
Background: M/27/5′11/180. (Mostly) CF Main Site WODs 5 on, 2 off. Pretty strict paleo (some butter occassionally) with ~2 cheat meals/week. ~1800 Cals/day, 180g Protein, <50g Carb / day. 6g EPA/DHA, 8k IU VitD, Calcium, Magnesium (Natural Calm)
Workout Log – http://www.beyondthewhiteboard.com/members/4294
Nutrition Log – http://fitday.com/fitness/PublicJournals.html?Owner=chrestme
Danny-
Make sure she chews her food very well, she might need some digestive enzymes (oxbile is important in the ingredients) and probiotics. Keep me posted.
Preston:
Thanks for the advice! I’m on Day 4 Diet Coke-free! I think being dialed in on Paleo has helped a lot. I have good, even energy throughout the day even without the caffeine and am sleeping well and waking rested. I went cold turkey and there was some withdrawal, but I took vit D, magnesium and fish oil and got through it without advil and just a mild headache for 1/2 a day.
Looking back I can see how much of my day was spent jonesing for Diet Coke and trying to resist it. The food industry must have learned something from the tobacco companies about engineering their products to be addictive. Kudos to you for helping people kick the habit!
> The podcast is admittedly rough, but it gets the idea out!
Very true and your efforts are appreciated. 800 to 1200 emails a day? I do not envy you.
Tom-
It’s a good problem to have! I DO appreciate the suggestion.
Matt-
Will hit this in the podcast!
Erica,
Great to hear- good for you for dropping the junk and working through it. When someone is motivated like you are and willing to go through a rough adaptation period, good things end up happening. I hear a lot of pundits say it’s ok to have that stuff in moderation, but I know from real world experience that many do NOT do moderation when it comes to soft drinks, so cutting it out is really the way to go. Keep it up and good luck!
Thanks Rob! Just call me listener number 9!
Robb,
On the topic of guests, it would be great to get hear Mat Lalonde talk about OPT’s PWO nutrition as I think the way he designs his recommendations via BF% is brilliant. One thing I would like to know is if how those exact recommendations pertain to the WOD. I know he is a Poliquin guy so just curious to see if he runs off the recommendation Charles gives via reps:
12-72 reps per workout: 0.6 g/Kg/LBM
73-200 reps per workout: 0.8 g/kg/LBM
200-360 reps per workout: 1.0 g/kg/LBM
360-450 reps per workout: 1.2 g/kg/LBM
What this boils down to for me is being able to recommend PWO carbs/protein based on programming for my affiliate. It would be great to have a “template” that distinguishes between modalities, time domains & workload/reps as well as BF%. Such as whats the difference in fueling between a workouts like “Fran” and a workout like “Angie.”
Hi Robb
Query re anti-inflammatory meds eg ibuprofen – what are your thoughts on useage for soft tissue damage from exercise injuries (resulting in regular inflammation) on toe/s. Good or bad idea alongside paleo, regular icing of affected area? I’m confused as to when/where its useful. Any thoughts helpful.
Thanks again.
Hello Robb!
Nine years ago, mine and my partner’s health plummeted after some prolonged solvent exposure coming over from the neighboring apartment and compounded by a black mold infestation in our apartment. Our health steadily declined for the first several years but in the last three we seem to have leveled off at about 25% functional capacity. It has left us nearly fully housebound, bedridden about 8-10 of our waking hours a day and completely knackered. In my never ending search to find a way back to health for us, we swapped to a strict Paleo lifestyle just over three months ago and have seen a small improvement. We are in our early 30’s, have been diagnosed with Chronic Fatigue Syndrome, Multiple Chemical Sensitivity, and Fibromyalgia. Our allergies are crazy bad to most chemicals which has left us homeless in a tent for the last eight years.
Long time listener, first time caller.
I had a couple of questions about leaky gut, supplement inactive ingredients, and the Now Super Enzymes.
1. I have no doubt our gut is leaky as a sieve and we have been taking aloe, slippery elm, and marshmallow for six months to try and aid this. We use lots of organic coconut oil with our cooking and about a month ago started taking copious amounts of Kirkland fish oil (13.5g/day, we both weigh ~170 and are working up the amount). Two weeks ago we removed all eggs and nuts, have been dairy free since going Paleo. We haven’t been able to afford grass fed meat yet, but do buy hormone and antibiotic free. Any ideals on how long a bad leaky gut problem can take to heal and/or experience greatly reduced inflammation? Anything else that you know of which we could try to do to help speed this up?
2. We have been taking Source Natural’s Pancreatin 8x enzymes for six months and I recently picked up a bottle of the Now Super Enzymes to give them a whirl as they have the HCl the other ones lack. At 2 caps per meal I had a bit of a bad aftertaste which I suspect was the HCl as it reminded me much of smells from chem lab years ago, but no heat. Tried 3 caps for two meals but though there was no heat, it produced a surprising amount of burping, a general sour feeling in my stomach and later my gut, and even more of a bad aftertaste. Any thoughts? Too little, too much?
3. Lastly, our doctor has us on many, many supplements to help with the lack of nutrients our body had been absorbing from our very poor diet. I’m a bit concerned the added ‘inert’ ingredients in the capsules might be tossing a wrench in us trying to remedy the leaky gut. Are there some non-obvious things I should watch out for on the ingredient list?
Thank you very much for all the time and effort both you and Andy put into these podcasts. I have learned an incredible amount of information and feel very strongly that you have already helped my partner and I make healing progress we might otherwise have been much slower to achieve. Also, I attended Butte College for couple years at one point in my travels so hearing you and Andy chatting about Chico always feels like a little piece of home.
Have a beautiful day, Lisa/Sundog
Hey Robb,
Great work with everything you are doing. Question for the podcast: Since spring has just rolled around, I’ve been starting back on the antihistamines. I’ve been doing this every spring for as long as I can remember, and hoped paleo eating would cure them to some extent, but no luck there.
That said, can you comment on their effect, if any, with regards to training recovery and performance? I know they suppress a branch of the immune response, but am wondering if they would affect the inflammatory processes needed in workout recovery. I’ve been eating paleo plus dairy for about eight months and workouts are of the max effort black box plus short metcon variety.
Thanks!
Sundog!
Will tackle this in the podcast!
Geoff-
Not a fan for anything other than acute use.
Josh re allergies:
I get good results by adding quercetin. Stops the itchy eyes I get from pollen.
I also do better without dairy. It does increase mucus in many people and is linked with asthma and eczema. (Other family members of mine notice a considerable improvement dairy free with these issues)