The Paleo Solution – Episode 75
1. [1:39] Power Oly Lifts
2. [10:56] High Cholesterol on Paleo
3. [17:59] Paleo & Body Composition
4. [22:40] Peripheral Neuropathy
5. [23:37] Bulemia & Digestive Tract Recovery
6. [30:14] Bone Health After Oopherectomy
7. [34:18] Low Adiponectin Levels
8. [37:30] Post Myomectomy Recovery
9. [43:29] Genetically Suited for Low-Fat?
1. Oly Power Variants for BJJ
Mark Says: Why do you recommend Power Snatch/Clean as opposed to the full Oly movements for BJJ type supplement training? I know you’ve mentioned the power movements a few times for supplemental training.
2. High Cholesterol on Paleo
Hey Robb, I am 20 years old and recently got my cholesterol levels tested because my mother thinks I’m killing myself eating so much meat on a Paleo diet. I tacked on A1C, morning cortisol levels, and total testosterone.
Well, I received my results back and I’m wondering whether or not I should be worried. My results were as follows:
Total – 309 mg/dL (expected range: 100-199)
Triglycerides – 57 mg/dL (0-149)
HDL – 99 mg/dL (>39)
TC/HDL – 3.1 (0-5.0)
VLDL(calculated) – 11 mg/dL (5-40)
LDL(calculated) – 199 mg/dL (0-99)
a1c – 5.3% (4.8-5.6)
Cortisol – 18.2 ug/dL (AM – 6.2-19.4)
Testosterone – 349 ng/dL (249-836)
A little background: I’m a 20 yr old student, eat a strict Paleo diet (except occasional grass-fed butter), usually around 3 lbs of meat a day with some kind of green veggies and around 75-200g carbs from yams/day (depending on training), much of it right after training. My training for the past four weeks (blood tested at third week) has been the Catalyst Athletics 5-Week Strength Cycle. Before that, I did a low volume, heavy lifting program, a little jogging (<3miles/week) because I felt like I was overtrained (too much CF), but it seems like I may still be. I am 5’7, 170lbs, ~10% BF. I try to sleep around 8-10 hrs per night, but wake up frequently and have a hard time falling asleep, so I might get around 7-8 hrs per night.
I plan on getting a direct count of my LDL, LDL particle size, oxidised LDL, CRP and fasting glucose.
So my questions are
1. Are my numbers something to be alarmed about?
2. Why is my total cholesterol so high?
Thank you so much for sharing your knowledge with us!
3. Paleo & Body Composition
Racheal Says: Hi Robb, I have been trying to make the switch to a Paleo Diet for about 3 months now with great success. I have finally given up the dairy and feel that I can do it now. When I started the diet I weighed about 110 pounds and I have lost even more weight over the last couple of months. I am 5’3″ with a small frame and now weigh about 105. I am a very active person moving all day gardening, caring for children, etc, but I do not “exercise ” very much. My question is that I am a “skinny fat ” person so to speak. My stomach is where my body fat concentrates. Is there a solution to this and what beginning steps do I need to take in order to lean out the stomach bulge. I do not want to lose any more weight because obviously I am already very thin. Thanks so much and listen to your podcast regularly.
4. Peripheral Neuropathy
Jim Says: Hey Robb and Greg! A member at my gym has been diagnosed with Peripheral Neuropathy. He basically loses feeling in his hands and feet. The doctors at some of the best hospitals haven’t been able to do anything for him except prescribe pain medication. I was wondering if you had any thoughts on this or suggestions? Could a Paleo Diet be beneficial or help with his ailment? Thanks!
5. Bulemia & Digestive Tract Recovery
Dori Says: Hi Robb, I was wondering what the effects of bulemia are on the digestive tract and if the behavior is stopped will there be full recovery?
6. Bone Health After Oopherectomy
Sue Says: Hi Robb: I am one of your 6 Australian listeners ;-). I am 41 years old, have 3 children (21, 19 & 16) and have recently had a total hysterectomy and oopherectomy. Prior to the surgery I slowly began changing my eating habits to the paleo way and am now eating almost totally paleo.
I am looking for (and not finding much) information on how best to care for my bones now that I do not have my ovaries. Most information I find suggests I eat a lot of diary. I generally feel ill and get very stuffy sinuses when I eat diary products and do not want to do this.
Once I have fully recovered from surgery (it’s only been two weeks) I will be using regular exercise, my favourites are running and Bikram Yoga, to help maintain my bone density, however I would like to know if there are any specific foods I should eat more of (perhaps sesame seeds) to maintain a good level of calcium in my body and exactly how does having no ovaries affect all this?
7. Low Adiponectin Levels
Jenny Says: Robb, My adiponectin levels are low. (4) I am currently on 10mg of Lycopene and 150 mg of Resveratol. And it hasn’t budged. I have been taking this for 3 months now. I eat paleo. I am also hypothyroid (non-hashimoto’s) and have that under “control” with 125 mcg of Levoxyl. I do have a family history of Diabetes. Is there anything else I can do to control my adiponectin? All my other lab work is within “normal” limits. Cortisol, leptin, C-reactive proteins, ferritin, CBC.
8. Post Myomectomy Recovery
Roselena Says: Hi there Robb, Thank you for your wonderful job.
I was checking your old podcast looking for information about pre and post surgery recovery. You had touched the issue of post surgery recovery in podcast 39, but it is not complete, (also, was a minor surgery, not an abdominal myomectomy). I am going to have that procedure in about one week and a half, and I was wondering what will be the best nutrition for helping with a fast recovery. I am a 42 years old woman, that would prefer to wait and see if after a year of pretty much fulfilling with the paleo diet, the fibroids go away, but the biological clock is also ticking and surgery/IVF looks right now like the immediate solution for infertility.
More information, if you needed. Super active: Crossfit five time a week, running everywhere, good sleep habits, getting over what I think is a case of adrenal fatigue (unfortunately under medication for thyroid and glucose resistance -Syinthroid 50mcg and Metformin 1500 mg) and hormonal unbalance due to ovary cysts. Fish oil 3600 mg, Vitamin D3, 4000 IU, iron and b12 supplements -because anemia- and natural calm).
I will rather stay active, but the doctor said I will have to stay away for any workout for about a month. I won’t challenge that, but eating crackers, bread and ginger ale doesn’t seen like the best option for recovery to me. What can I eat that provide me with a fast recovery?
Thank you very much again for your help.
9. Genetically Suited for Low-Fat?
Victoria Says: First, thanks for all the info you provide. I read Gary Taubes’ new book about a month ago and that led me to your blog and book, amongst others. I’m 51, female, 5’8 and 159ish pounds. I was recently diagnosed as being prediabetic, which naturally freaked me out, because I always feel like I’ve eaten a healthy diet, gotten reasonable exercise (I walk every day 30-60 mins). HA1C 5.7 and fasting glucose 97. So I bought a glucose meter and started eating about 80% Paleo about a month ago. Unfortunately, I’ve actually put on weight doing this. A few months ago I did the Inherent Health Weight Management Genetic Test, which told me the perfect diet for me was low fat and the perfect exercise high-intensity cardio. Please tell me that this isn’t really what I need to do, because otherwise I think I’m going to shoot myself.
Here are the details: I very quickly went from from 156 pounds to just under 160 and I’ve stayed there for the past 3 weeks. I’m pretty sure I’m eating fewer calories, because once I noticed that the belly wasn’t going away and the jeans weren’t feeling any looser, I started tracking calories as well as I can. I usually have a couple of pastured eggs with spinach and a little salsa for breakfast, then a big salad with leftover protein (grassfed beef usually or wild salmon or black cod) for lunch, then meat and veggies for dinner. I’ve been making curries a lot using coconut milk because they taste so darn good. I really don’t think I’m eating huge portions. I do eat dairy: not much and all raw, but it was just one of the things that was too hard to give up. I have about 1/4 cup whole raw milk a day in my tea and occasional heavy cream on berries (hardly ever), a tablespoon or so of grated Parm every now and then on salads, and use grassfed ghee in cooking. Other than that, I’m off all grains, sugar and legumes. I eat very little fruit and try to keep a lid on any nut consumption (I have a little almond butter and some macadamias every now and then, but try to keep the amounts small). I’ve also added in some high-intensity strength training and some Art Devany style stationary bike sprints one to two times a week. I take 9 g fish oil, K2, vitamin C, a lot of magnesium, and vitamin D for underlying depression/anxiety.
My blood sugar numbers have responded pretty well and I feel SO much better off grains and legumes, so that’s a plus. But I would like to lose some weight and I just don’t get what’s going on. Is there any chance this could be a cortisol issue? I do have trouble sleeping and have just put in some black out blinds, but I often can’t get to sleep and if I do, I wake up. I sleep about 7 hours a night, but it is disturbed. I’m also looking for a job and worry about money, which causes a little stress.
What I’m really worried about though is that I am genetically programmed to a life of misery eating low-fat food and spending hours on the treadmill. Help.