In today’s episode we talk about why Robb looks so small next to Art Devany, John Welbourn stops by to give his insights on the recent incident at Iowa, and we answer your questions. I am going to start including the questions from each episode in the blog post as well as in the show notes to make searching easier.
Download a transcript of Episode 65
Here is the link to the article by Steve Myrland about avoiding barbell lifts.
Oh and Happy Birthday to Robb!
1. Question from Brandie:
Any direction you could give us would be greatly appreciated.
Thank You,
Brandi
2. Question from Joel:
This isn’t a Paleo question, but I’ve noticed that you have mentioned spending time in Nicaragua on several occasions in the podcast. I am an experienced world traveler, fluent in Spanish, and I have an opportunity to travel to Nicaragua this summer but I would be taking my six year old son with me. I’ve spent quite a bit of time in high-crime areas such as Rio De Janeiro and though I never had any problems, I probably wouldn’t risk bringing my son there at this time. My wife is very worried about the level of crime and infection in Nicaragua. Is her fear of the unknown justified? What attracts you to Nicaragua? Is it kid-friendly?
3. Question from Gittit:
Robb, happy belated birthday and thanks for all the information you so generously put out there!
In your “My Training at 39” post you mentioned something about melatonin worsening sleep issues when they are GABA related. I was wondering if you could elaborate on that a bit. Here’s my story in a nutshell and why this comment of yours struck a chord:
I’m a born night owl and have always had trouble keeping in sync with day and night. I’ve tried taking melatonin to help fix my sleep, 3-5 mg, but about half the times I take it the result is horribly fragmented sleep. I wake every 2 hours, or wake up after 5 hours and can’t fall asleep again. Without melatonin my problem is falling asleep, but once I’m out I sleep deeply for 9 hours. I do keep basic sleep hygiene, sleep in a dark room and drink my last coffee no later than 4 PM.
Interestingly my 19-year old brother independently has the same reaction to melatonin and our doctor has never heard of this phenomenon in anyone else.
Thank you for any input you may have, and again thanks for all the information peppered with good old tough love. Always looking forward to more.
Take care,
Gittit from Israel (old student of Ido’s, really looking forward to your new project together! Feel free not to broadcast the parentheses =))
4. Question from Courtnay:
Hello Robb and Andy,
I know your paths have diverged with our old friend Barry and all his weigh and measure nonsense, however, I still like to loosely structure my paleo meals around the “blocks” system in order to have an understanding of how much of everything I’m eating. I like the idea of knowing what to tweak based on how I look, perform and feel. My question is about measuring protein. My husband and I have been debating for years whether meat should be weighed before or after cooking. I think that if you measure it before cooking you are measuring water weight because when you cook it, it weighs a lot less. My husband thinks that that is wishful thinking. As much as I realize the relative insignificance of this issue, I would love to settle this debate once and for all. What do you think…measure before cooking, measure after cooking, or throw the scale out the window?
5. Question from Jaison:
Robb and Andy,
I am super confused by trying to program my strength training and workouts. There are just so many different programs to chose from. I would like to rotate in a new program in once a month; so one month I will focus on mass gain, then strength gain, fat loss, and athletic performance. It’s not that i can’t find a thousand different programs, but I know that you will be able to point me in the right direction to the most useful and well researched programming that fits in with eating paleo.
Some background: I am 5’9″ male, 160lbs, have been 100% paleo for 1 year and have dropped from 224lbs (64lbs lost this year), from 36% bodyfat to 13% with embarrassingly little exercise, although I have been doing p90x for about 3 months now. Been doing Leangains IF for about 2 months now with good results. But it’s time to step things up and be specific. my main goal right now is to gain muscle mass, and then get under 8% bodyfat. I’m just confused as to, well pretty much everything to do with programming for these goals.
Love the podcast I have read the book TWICE, you have really changed my life.
6. Question from Kyle:
Hi guys, I am a new follower to the podcast, never knew it existed until a resent Hawaii visit.
The title is what was said to me by a Natropath recently. It was my 1st bout of Gout (NEVER want to experience again!)
‘you eat way too much high purine foods, with the red meat- I suggest a vegetarian diet or eating meat at least 1 or 2 days per week to make it a moderate consumption’
I went to the Natropath in order to get some herbal anti-inflammatory medication as opposed to taking your usual NSAID’s. After looking up what causes Gout I was fearful that my Paleo diet was a contributing factor.
I do eat Lamb, Beef, Kangaroo , not in massive quantities & mixed up throughout the week with wild Salmon & deep sea fish. But I definitely eat it more than 1 or 2 days per week when you consider the amount of meals one has throughout a day.
This has all happened within 2weeks.
In the week before going to Hawaii, I was eating food which according to ‘the blood group diet’ Are avoid foods for me eg prawns & chicken. Plus I had some sweetbread in Hawaii. So in a 2 week period I had eaten food that cause it & managed to get it. Also in that week @ Hawaii, if you don’t mind the oversharing , my Kidney,s were acting strange… The amount of times I had to urgently pee was ridiculous & way too frequent.
So please tell me I can continue eating Paleo, that I don,t have to go vegetarian. Also is it true that I should listen to what the blood group diet suggests… Because with the elimination of chicken, pork, trout, seeds eg sesame, pumpkin I,m kind of left with only ‘the meats that I should only have 1or 2 days / week.
Oh i am sending this before I have my blood tests as I want to know I can still eat as normal… Paleo style!
Thanks guys, looking forward to hearing the response
7. Question from Joshua:
Hey Robb and Andy
I love the podcast. I currently attend Palmer College of Chiropractic where time to do anything but study is a luxury as we take an average of 30 credit hours a trimester. Crossfit is becoming an extremely popular thing here at school, which is in no way a bad thing. I however hate being in the gym and am a big proponent of MovNat, and being out in nature. I know Robb and Erwan have done lectures and such together which is how I found the website, podcast, ect. Alot of my friends who are crossfitters are very hesitant to leave the gym and just go outside to play every once in a while. I was wondering if you had any advice so I can convince these “crossfit cult-ers” as I call them outside and back to nature. I have nothing against crossfit, I think its great. I just think getting outside has some definite benefits as well. Oh, and Robb I just listened to the podcast where you talked about feeling more “Randy” and well to each there own but did you at least ask his permission first? Thanks a ton!
Hi Robb and Andy,
I guess everyone begins these things with a spiel about how they’ve been listening to you from the very beginning, so I might as well follow suit: I’ve been listening to you from the very beginning.
My mom was diagnosed with Non-Hodgkin’s Lymphoma in October, and is currently undergoing chemo. I understand you believe this type of cancer to be in the family of auto-immune diseases that can really benefit from a diligent no-gluten, low-carb policy. Where I’m not clear about is how she should handle the issue of red meat. Many sources say to avoid the stuff as much as possible, but those are the same people that are also recommending vegetarianism and “healthy” whole grains. My family tries to eat mainly locally raised, grass-fed meat, and my gut feeling is that this should not be problematic to her recovery. However, I’d like something a little more solid than my intuition to make such a judgement in this case.
How do you feel about people eating grass-fed red meat, or for that matter any sort of red meat during cancer treatment? Should they limit their intake, or is it not much of a concern? If you could also please cite some sources I would appreciate it. I’ve tried searching pubmed and google, but to no avail. I mostly come across studies linking red meat consumption to increased risk of cancer, which I already know to be a shady manipulation of variables that doesn’t properly represent the entire picture.
Thank you so much for your help and insight!
I fear that the ease in which someone can post groundbreaking new diet research, all for a buck, is the biggest opponent that Paleo faces. Especially b/c once these diets/fads are disproved, people then lump every other diet/lifestyle (i.e. Paleo) together and label them a fraud, fad, scam, etc.
Just my 2 cents
Show Notes – The_Paleo_Solution_Episode_65
Download episode here. Please note that the episode has been updated with missing audio.
The podcast cuts off at the end with Robb saying “yeah the dietitian…”
The dietitian what? I’m on the edge of my seat, now we’ll never know.
Thanks for yet another great episode – The podcast cuts right near the end at 1:06:35 so missing the last few tidbits. Do others experience this?
Yes, we will fix that this evening or tomorrow!
Hey, guys. Happy birthday to Robb. Enjoy your sixth fry!
I like the idea of making searching easier by including the questions, but would it be possible to keep posting a list of contents like you have with the previous episodes?
I like being able to look at the list and in less than 10 seconds know what’s going to be covered on the show.
Thumbs UP!!!Please bring back the quick list
Seconded.
lol on the podcast ending early. Ran out of tape…
Hey folks! We are missing the last 5 minutes of the show, not sure what happened. It will be fixed this evening or tomorrow.
Int he imortal words of Kelly Starrett: Performance Art.
6th fry… that made my day.
Hey Robb,
Yes, gotta love that ‘performance art’.
A further question about melatonin and sleep. Maybe it was last episode, you mentioned not be concerned about down-regulation of your own melatonin with supplementation after speaking to someone.
I’ve tinkered with between 5mg and 15mg and it seems to do the trick for me. My one concern with supplementation was regarding down-regulation and possible ‘addiction’ (or just permanent requirement) to melatonin in the long run. So, should I not be concerned?
Thanks for all you guys do!!
Just for the record, there are many of us (a minority to be sure) dietitians that reject the ADA’s (American Dietetic Association/American Diabetes Association) dietary recommendations as well as the governments “Dietary Guidelines” as they are flawed and have failed to perform as promised…
Hopefully we are a force for change within these organizations and with the other health professionals we interact with. Maybe there is a way to link this progressive group of dietitians with your up-coming physicians network. BTW love the work you guys are doing… Maybe that makes me a Heretic RD… but if they can’t take a Joke then …. em.
I’m in Maryland, I would love a link to be able to find an RD that believes in Paleo!!!!
Hey Robb,
Have you ever had anybody not notice any “heat” even after contenually increasing NOW SuperEnzymes?
I’m up to 6-7 per meal now and not sure if I should keep going, but I don’t notice anything at all.
My digestion/gut health I’d day is average and I’m working to take in more probiotics.
Yea, occasionally. Are they tablets or caps? I notice the caps are MUCH more potent.
They were the tablets, I’ll switch to the caps and report back, haha.
I mentioned that before: just chew the tablets before swollowing and you get about the same effect as with the caps
Hmmm, thanks good idea.
Feeling any heat or not, am I right that the goal is to eventually work your way down to 2-3 caps per meal?
I believe the ultimate goal is to work your way down to 0 caps per meal. You should have to back off one cap at a time (over time) as your body gets used to creating it’s own enzymes.
Brilliant doc!
I have done some research on this issue, and I now think that the HCL test done this way may be questionable. Those who feel a burn after one to five caps may not have better HCl production, but rather get the burn because of a weak stomach mucosal lining. People, on the other hand, who don’t get the burn (such as myself) may have good or bad HCl production, but a relatively sturdy stomach lining.
I think that the best way to figure out what’s going on is to take a couple of capsules per meal and see if any actual symptoms of maldigestion improve. If no symptoms of maldigestion are there to begin with, there is no need for capsules. (I might still take 2 per meal just to be sure since stomach acid production declines as we age, and is reduced by stress etc.)
Interesting.
But I know from experience folks feel warmth with FEWER caps as digestive issues improve.
If you’d like to dig further, send an email to David Vaughan (david AT foodpharmacy.com), and I think he can send you the same write up on the issue as he sent to me. (I got it as a student at Functional Diagnostic Nutrition). The idea is that the burn on few caps will go away after a mucosal repair protocol.
Podcast updated with lost few minutes of audio!
Hey Guys,
I had a quick question about ketogenic diets and starch, and I was hoping you could give me a quick answer. I was going to try a basic meat and veggies paleo diet to drop some fat quickly, but last time I tried this, I tended to ignore the veggies, which meant I drifted toward zero carbs. I felt terrible on zero carbs. Weak and hopelessly depressed.
I was thinking that I’d try about 25 grams or so of carbs from a sweet potato each day (plus unlimited green veggies). This would give me a baseline of carbs to help prevent lethargy and depression on days that I ignore my veggies. And I’m sure I wouldn’t eat enough broccoli to take me above 45grams total carbs for the day.
Would this little amount of starch be alright, or would it screw up the ketogenic diet? I sort of assumed that the most important thing was keeping total carbs low, below 50 grams – but I just wanted to make sure. Thanks!
Might kick you out of “ketosis” might be inconsequential in fat loss. Try it.
to The Robb Wolf,
Do you have any suggestions/resources on GPP that can be done without a sled or prowler? I only have access to a heavy (84 lbs) weight vest. I am trying to maintain maximum strength and size, but I also need GPP work to keep some Stamina capacity for kickboxing/military work as well. Thanks for the great podcast!
Matthew
Try pushing a car.
That is a good idea, but I am trying to incorporate more gym based movements due to the poor winter weather in Montana.
I read that Time article you talked about last podcast – what a superficial analysis…actually no….no analysis. Just a central nervous system misfire onto paper – jargon.
“There’s not enough fresh game to feed us all, grains and dairy are global dietary staples, and while most folks do not run marathons, sustained runs — or at least long walks — are central to a lot of healthy people’s regimens.”
Blah blah blah blah
What a joke. I think I’ll keep flexing my abs, flashing my Spectracell test results in peoples faces, and turn off when frumpy people start talking.
(^_^)b
Happy Birthday Rob.
Does anyone find that picture of Dr. Barry Sears creepy? He looks like he’s about to create a serum to produce another Bane (Batman villain).
Totally benign. Unless you eat the molecular Baked Bagels. then, it’s Curtains.
hilarious photo!!!!
Hey Robb,
This is regarding Kyle’s question (# 6). You say that the effect of crappy food he had in Hawaii while he was on a paleo diet possibly caused his gout. This makes me wonder if eating in such a clean way causes the body to be less immune to occasional cheats/indulgences etc.
In the same vein, what are your thoughts on cigarette smoking or effect of smoke in general while on a high fat low carb paleo diet. it is a known fact that paleo folks tend to have higher cholesterol and LDL. While we know that these are all large buoyant fluffy LDL, do you think the effects of cigarette smoking (or passive smoking or working in smoke filled environments) will actually make these high cholesterol numbers worrisome?
Thanks much!
It does not become “less tolerant” you just notice you aree damn sick. Any type of increased chronic oxidative stress is no bueno. 2nd hand smoke or primary.
with regards to cholesterol: there is a relatively recent study which confirms something of what Robb usually says -> “Watch your triglycerides and pot-belly!”
I quote from the conclusion of http://www.ncbi.nlm.nih.gov/pubmed/21270325
“As expected, the accumulation of atherogenic lipoprotein particles (e.g. small, dense, low-density lipoprotein particles and small, high-density lipoprotein particles) was associated with low levels of insulin sensitivity, cardiorespiratory fitness, and higher levels of adiposity. However, multivariate forward-stepwise regression revealed that triglycerides, followed by truncal fat mass, were the strongest predictors of the lipoprotein particle size and concentration data.”
OMG, so that explains why melatonin makes my patchy sleep so much worse, sleeping lightly and waking every few hours. 5 htp also didn’t help. Valium has always worked a treat for me, presumably for it’s GABA increasing effect, though the drowsy side effects and addictive properties are not so tasty. Gonna get me some GABA. Robb, any opinion about the effectiveness of Suntheanine? Thanks again for sharing all your knowledge, you are a SUPERSTAR!!
Hey Rob,
In reference to that last question about the Yahoo article, I found that study that seems to have given birth to that “ideal” figure of 361 g of carbs per day. This study is so hard to believe and could not go more against the low-carb theory (and it goes over my head a little), I was wondering if you could give it a quick glance and see whats going on there?
http://americanbakers.org/portals/1/memonly/CommitteeIssues/documents/Carbsandobesity-JADA-July09.pdf
Would have liked John to have given a couple of days worth of food, if I could eat the same as him i’d pack it on! He said he’s having good results with full paleo now so i’d be interested to see what he’s eating.
In relation to Raj’s question, here’s an interesting one (well, to me)… Since I started eating paleo last year (in January, 2010), I’ve become seemingly pretty sensitive to food poisoning. Before last year, I’d had it maybe once in my life. Got it four times last year. I considered a few possibilities along the way – potential exposure to gluten or some other contaminant; now eating more fresh veg, so perhaps I didn’t get them clean enough; a couple others I can’t think of now… I ruled those out (intentional exposure to gluten doesn’t seem to do much to me, being fastidious about cleaning all the food results in no change). I’m generally very careful about handling chicken and eggs, and clean knives and utensils appropriately when cutting or prepping any food – I kind of doubt I gave this to myself four times in a year, after a lifetime of being less concerned about it…
Anyone else experienced anything like this? Maybe I’m just lucky? 😀
Gluten exposure is not unlike food poisoning…if the GI lining is healthy you get a more pronounced response. Not really a bad thing.
Dave, you might benefit from some probiotics.
Will look into probiotics… I was aware of the effects gluten might have once I wasn’t “used” to it before. The thing is, I’ve purposefully eaten some on a couple of occasions, now, to see if I could reproduce the effect and verify that’s what was going on. Every time I try it intentionally, I don’t get the GI upset. Just seems a bit curious 🙂 Thx 😉
This is the post Andy mentioned at the end of the podcast, ‘Focus on function’ by Steve Myrland:
http://blog.exuberantanimal.com/focus-on-function/
Thanks for having Welbourn on the show, it helped me to re-find his blog. Good stuff!
As a former athlete, I’m really interested in what changes, if any, the Iowa incident is going to put on athletic training. I mean, they had to be doing SOMETHING wrong for THAT many players to get hurt.
Robb, that article regarding the barbell as a non-functional training implement was fascinating, -would love to hear your thoughts on that. Maybe for the next podcast?
Hey Robb, I saw in your posts that you love sweet potatoes for PWO. I am pretty lean and very active. I do strength and CF 5 days a week and sometimes workout twice a day since I work at a health club. I wanted to maybe eat a sweet potato in morning and one PWO. My goals are to get slightly leaner and stronger. Would doing that make me prone to put on unwanted fat?
My email is Yahoo and I’ve been saying for 2 years how poor the Yahoo news articles are across the board. Love it. The health and nutrition articles are the best.
Podcast quality.
Hey guys. Love what you do and everything you gotta say. I tried to turn my wife onto the podcast and all she noticed was the “skype warble” and tin-can vocals. It turns out that every single one has technical issues (just about all loose a bit to the warble, voice levels are getting better but still inconsistent).
Can you get this sorted out? I’d hate to think of that elusive 7th listener who is getting turned off by the sound quality or the all the useful facts/info we are missing due to to the noise.
In particular I was disappointed with the-Tim Ferris podcast – it had bad levels and lost a whole chunk of info due to noise.
Keep up the awesome work.
Short answer, no. We barely get this thing done some weeks. It’s literally a service to help as Manu folks as we can but another layer of complexity, necessitating more time spent on the project would likely make me kill it. We will keep our eyes out for simple solutions but I’m frequently in an airport a thousand miles away.
For a contrary personal opinion, I’ll say that the audio quality doesn’t bother me in the slightest bit. In fact, if this thing got too slicked up, that would probably be bad. Let it keep its charm, more like notes from underground. Besides, I can see super-slick productions of not-useful information on tv every day – but naturally don’t want to.
Robb, this looks like your cup of tea:
http://www.seriouseats.com/2011/02/what-is-wheat-gluten-vegetarian-meatless-asian.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+seriouseats%2Fnewyork+%28Serious+Eats%3A+New+York%29&utm_content=Google+Reader
EGADS! Seitan, or SATAN!!
It was really awesome having Welbourn on the show. He is really inspiring and a great resource as well. So, thanks! I second the previous poster in saying that it would be really awesome (if he would be willing) to hear a breakdown of what John eats etc. Maybe it could be done as a guest post and in a similar style to Robb’s breakdown of his own food, supplements and training. I realize we all run differently but sometimes it’s just great to hear what other people are up to. BTW it was also really interesting hearing the story about how Paleo Brands got started. I was actually at that seminar at Petranek Fitness where John spoke! Thanks!
We’ll be hearing from The Welbourn regularly.
Please tell me you’ve seen this robb…..EPICMEALTIME!~
http://www.youtube.com/watch?v=7Xc5wIpUenQ&feature=related
OH YEA!
Hi Robb,
I was talking to one of my friends about why he shouldn’t be consuming soy (isoflavones mimicking estrogen for estrogen receptors, third world protein etc) and he came back with this stuff, thoughts?
http://www.ncbi.nlm.nih.gov/pubmed/19819436
http://www.ncbi.nlm.nih.gov/pubmed/20378106
http://www.reuters.com/article/2010/02/05/us-health-soy-idUSTRE61454G20100205
http://www.huffingtonpost.com/neal-barnard-md/settling-the-soy-controve_b_453966.html
As far as cancer goes, I seem to recall reading an article by the nutritionist for Cancer Treatment Centers Of America, he said they used low carb or ketogenic diet most of the time, and gave glucose with chemotherapy to boost the vulnerable of the cancer cells.
Robb, in regards to question 8 and lymphoma. The book “Dangerous Grains” by Ron Hoggan & James Braly address a correlation of gluten and pain killers exorphin and bridge the gap to a plausible cause of increased cancer rates in society. Chapter 6 titled “The Cancer Connection”
Would love to hear your input if you get a chance to read it.