The Paleo Solution – Episode 79

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Performance Menu: Journal of Health & Athletic Excellence

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Download a transcript of this episode

Topics:
1. [3:29] Toe Position in Squatting
2. [19:04] Pelvic Tilt
3. [29:40] Tendinitis & Tendinosis
4. [34:02] Squatting with Long Legs
5. [37:21] Compression Gear
6. [44:48] Gym Business Advice
7. [1:05:50] Sleeping in Total Darkness
8. [1:09:11] Shin Prep for Muay Thai

 

Questions:

1. Toe Position in Squatting

A quick discussion about squatting with the toes out or straight forward. See Greg’s article on the topic here.

 

2. Pelvic Tilt

Grace says: Looking for help. Seems my squat cannot improve with the tightness of my quad/hamstring as well as the tilt. I use a belt when squatting but with everything else, the tilt & tightness never seems to get any better.

What Exercises and stretches are best with having a Pelvic tilt as well with a extremely tight right hamstring/Quad? Will these help get rid of the Pelvic tilt and relieve the tightness? How do you get rid of the Pelvic tilt?

 

3. Tendinitis & Tendinosis

Charlie Says: Hey guys, Thank you so much for your efforts, you guys have made a huge difference in my family getting healthy. My question is as follows: Are there any dietary or supplementary changes that someone can implement to reverse severe tendonitis/tendonosis. Just finishing up a college football career and really struggling with knee tendonosis. Can’t squat and can barely jump any more.  It is really limiting me in my quest to recover and become healthy. Thanks so much.

 

4. Squatting with Long Legs

Nik Says: Hey Robb & Greg, Started Olympic lifting recently and my coach mentioned I have stupidly long legs, primarily tib/fib and it affects the bottom position in receiving the Clean and Snatch. What are your thoughts on this in regards to receiving clean/snatch in the bottom? Am I doomed from properly receiving the bar or will stretching/mobilizing do the trick? Thanks guys!

 

5. Compression Gear

Matt Says: Do “compression garments” like SKINS really increase performance and reduce recovery time” If so, how?

 

6. Gym Business Advice

Jake Says: Hi Robb and Greg, To get the fan business out of the way first thank you both for the information you provide. From creating The Performance Menu back in the day to writing your books and producing the podcast nowadays, the information you both have made available is absolutely worth your combined weights in gold a hundred times over. And if that is not confusing enough… I am salivating for the Second Chapter or the Mechanistic Bimolecular presentation that was cleverly and excruciatingly hinted at during your presentation to the CSU Anthropology Forum.

I was wondering if you would be able to spend some time on the podcast talking about the business side of opening a gym. I am chained to a desk at the moment trying to save the “start-up capital” while my wife finishes her Doctor of Physical Therapy degree. At the moment, with another 6 months left on my contract, it does not seem like starting a gym is a very wise thing to do. So getting to the questions… (yes this gets longer)

1. What was the beginning of Norcal S&C/Catalyst Athletics like?

2. Did you have a set amount of “start-up capital” that you wanted to have before you took the plunge?

3. What type of liability insurance do you go with?  Robb: do you use the NSCA CSCS insurance?  Did you float for a while without insurance?

4. Where there issues that arose for which you had not planned?  Or was there a large element of “fly by the seat of your pants” and address issues as they present themselves?

Just wanted to get this topic out there, and I understand if you do not want to cover it in the podcast.  As I typed the questions I had a sense that they were akin to asking you both questions as to your personal financial and insurance situations.  Any advice you both could share either on the podcast or through email would be greatly appreciated.

 

7. Sleeping in Total Darkness

Kathy Says: Hi Robb. . . Love your book!! I’m working on the sleeping in complete darkness thing. I have no electronics in the bedroom, and I’ve ordered blackout curtains since I live in a fairly high-density area with some light from streetlights & neighbors to contend with. But. . . here’s the thing. . . I don’t LIKE complete darkness and I can’t help but wonder about the hunter/gatherer ancestors—surely there was some moonlight & starlight that found it’s way into their shelters. Are we really mimicking their lifestyle by having no light whatsoever? I’m not trying to be cantankerous (whiny, maybe)–I do really want to know about this. Thanks!

 

8. Shin Prep for Muay Thai

Nick Says: I’m having a difficult time getting my shins together for muay thai. What diet/training can you recommend please? Thanks for sticking up the blog, I’m absolutely a fan.

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  1. Carl
    May 10, 2011 at 5:41 am

    Regarding sleeping in total darkness –

    Primitive man slept in moonlight only in relatively warm weather. Even then, cloudy days were super dark. (They aren’t today because of reflected city lights). Primitive shelters had no windows and were constructed primarily to keep warm. That means no openings and no light in the cooler parts of the year. This is clear from paleoanthropology studies for any but tropical regions.

    There is some sketchy science in Lights Out, but that doesn’t mean the basic premise – sleeping in the dark is beneficial – is incorrect.

  2. Evan Chelini
    May 10, 2011 at 6:17 am

    Very interested in a gym related Podcast, please make that happen.

  3. Guy
    May 10, 2011 at 6:33 am

    Good show, thanks. I want to say that I would absolutely love to see a show dedicated to running a gym. I think many of us out here are either already involved, or are considering getting a gym going. Would love to hear a lengthy discussion on risks, rewards, processes, considerations, marketing, dealing with clients, etc. Bring it on!

  4. Trey Potter
    May 10, 2011 at 9:06 am

    I’m going to second Evan’s comment. A business based podcast would be great.

  5. timkl
    May 10, 2011 at 1:02 pm

    Really interesting show! I was especially interested in the Pelvic Tilt, Tight Hamstrings topic – I’ve been having tight hamstrings for almost two years now, so I have to do the stretches you mention.

  6. Nick
    May 10, 2011 at 3:49 pm

    So Robb are you moving out of the great state of Cali?

    • Robb Wolf
      May 10, 2011 at 5:46 pm

      We are spending 6-9 months here. Really enjoying the change of pace and scenery.

  7. Vanessa
    May 10, 2011 at 6:22 pm

    http://www.elephantjournal.com/2011/05/are-vegans-low-in-irony/

    Here is another story about how veganism is better for our bodies and the environment. Does anybody want to comment?

  8. Júlíus
    May 10, 2011 at 6:51 pm

    It still sounds weird to me when Robb starts the show off instead of Andy.

    Looks like it should be a good episode, though.

  9. Diego
    May 10, 2011 at 10:08 pm

    Totally agree. I still miss the “Robb Wolf, Andy Deas” intro Andy used to start with. That and his laugh. Good times….

    (nothing against Greg, of course :p)

  10. Matt Lentzner
    May 11, 2011 at 12:20 am

    Also, interested in a business of gym ownership podcast.

    A lot of your comments hit home for me. At the moment, I coach people on Sunday morning for fun. I don’t charge anyone. I enjoy this immensely.

    They are always telling me about potential paying clients and how I should charge money (not to them of course :) ). But I always wonder if this will ruin it for me. Once I start charging then it becomes a job and not just a fun hobby.

    I know I’m not one of those people persons. Right now everyone I work with is hand picked and are people I like to hang out with. If someone cheesed me off I could just tell them not to come back. Charging money changes that whole dynamic.

    It’s all food for thought – thanks for addressing the subject.

    • Robb Wolf
      May 11, 2011 at 1:33 pm

      Yea, if you KNOW you are not a people person, if you need down-time etc, I’d mainly keep it a hobby, or a very limited practice.

  11. manny
    May 11, 2011 at 5:44 am

    disclaimer-unrelated comment-Robb/Moderator I understand if this comment does not get approved and that’s fine if it doesn’t get posted I just didn’t know the best way to relay this info to Robb quickly. If this get’s deleted, can you please forward this info or at least the citation and synopsis below to him? Thanks-Manny

    Robb this literally just popped onto my radar early this morning and although I normally wouldn’t send along I thought you might be interested enough in this to at least be aware in case you want to comment on it on a future (un podcast realted) post.

    Science News

    Celiac Disease Vaccine Shows Promising Results in Phase I Trial

    ScienceDaily (May 9, 2011) — The world’s first potential vaccine for celiac disease has shown promising results for treating celiac disease in a Phase I clinical trial and is expected to move to Phase II trials within the next year.

    ——————————————————————————–

    Reference
    •Gluten-free, casein-free diet
    •Gluten
    •Clinical trial
    •Coeliac disease

    The Phase I trial undertaken in Melbourne, Australia, evaluated the safety, tolerability and bioactivity of the vaccine Nexvax2®, which has been developed for celiac disease. Celiac disease is an autoimmune disease caused by an immune reaction to the gluten protein found in wheat, rye and barley.

    The three peptides on which the vaccine is based were identified by Dr Bob Anderson from the Walter and Eliza Hall Institute’s Immunology division. The vaccine is being further developed by US biotechnology company ImmusanT, of which Dr Anderson is Chief Scientific and Medical Officer. Dr Anderson presented the Phase I trial results May 8 at the Digestive Disease Week symposium in Chicago, Illinois, US.

    “Nexvax2® aims to desensitise patients to the three specific peptides in gluten that we have previously identified as ‘toxic’ to people with celiac disease,” Dr Anderson said. “Our Phase I study showed that Nexvax2® was safe to use and well tolerated, and importantly, that it had the desired biological response in patients with celiac disease.”

    Up to one per cent of the global population is affected by celiac disease, which is currently only treatable by eliminating gluten from the diet. In people with celiac disease, immune cells react to gluten and trigger an immune response that damages the lining of the small intestine and inhibits its ability to absorb nutrients from food.

    Dr Anderson said the vaccine would be suitable for treating the approximately 90 per cent of celiac disease patients with the DQ2 genetic form of disease.

    “In our Phase I trial, we saw a Nexvax2®-specific T-cell response that confirms the desired bioactivity in HLA-DQ2 genotype patients,” Dr Anderson said. “We expect the vaccine to enter Phase II trials within the next 10 months, and hope to demonstrate a dramatic reduction in the body’s rejection of dietary gluten so patients can resume a normal diet and return to good health.”

    The Phase I study evaluated the effect of weekly injections of Nexvax2® over three weeks in celiac patients on a strict gluten-free diet. At the highest doses, some patients had gastrointestinal symptoms similar to what they’d experience after eating gluten products. This suggests the vaccine uses the correct peptides for eventually being able to tolerate gluten.

    Dr Anderson said the peptides used as part of the vaccine could also be used to improve diagnostic testing of celiac disease.

    “Diagnosing celiac disease can be quite costly, requiring invasive tests and biopsies to confirm the disease,” Dr Anderson said. “The results of a population study suggest that a combination of blood and genetic testing could effectively diagnose celiac disease without these painful and invasive tests, with up to 50 per cent reduction in costs as well, which creates a win-win situation.”

    ImmusanT is collaborating with INOVA Diagnostics to develop improved serologic tests for celiac disease. In addition, ImmusanT is developing a functional T-cell diagnostic, designed to be used both as a standalone test as well as a monitoring test for Nexvax2.

    Follow ImmusanT’s progress at: http://www.immusanT.com.

    Email or share this story:

    |More

    ——————————————————————————–

    Story Source:

    The above story is reprinted (with editorial adaptations by ScienceDaily staff) from materials provided by Walter and Eliza Hall Institute.

    ——————————————————————————–

    Need to cite this story in your essay, paper, or report? Use one of the following formats:

    APA

    MLA

    Walter and Eliza Hall Institute (2011, May 9). Celiac disease vaccine shows promising results in Phase I trial. ScienceDaily. Retrieved May 11, 2011, from http://www.sciencedaily.com­ /releases/2011/05/110509091559.htm

    Note: If no author is given, the source is cited instead.

    Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of ScienceDaily or its staff.

    • Robb Wolf
      May 11, 2011 at 1:27 pm

      Manny-
      Yea, interesting stuff. It COULD be very beneficial. Have to see! It will not deal with the gluten sensitivity issues however, only the autoimmune element related to celiac. Important to remember the multi-factorial element to all this.

  12. RatherRipped
    May 11, 2011 at 6:13 am

    Toes out: I believe that the knees need to follow the direction of the foot. So if you use a wide stance the foot will need to be toes out.

    I use a wide stance, maybe due to my age and joint health in the hip, when heavy lifting. Hip impingement plays a role, it seems, in determining the width of stance. The width of stance determines the extent of toe out. But in a WOD, say doing squat cleans my stance moves closer and toes point to a more forward position.

    The above statement is also a question.

    The knee is a hinge. My experience, stressing the knee is to be avoided.

  13. Brenden
    May 11, 2011 at 11:34 am

    Hey Robb,

    Did you move out there to buy a house for those long stretches with no sun in Chico. That way you don’t pull a Kurt Cobain?
    I agree with the others that you should have Nikki on and the 3 of you can do a business podcast.

    Keep up the great work dude.

    • Brenden
      May 11, 2011 at 11:35 am

      Sorry I miss spelled Nicki’s name.

    • Robb Wolf
      May 11, 2011 at 1:22 pm

      Well…that was a bit of the motivation. Really liked the area when we went through last year. No worries on the Nicki thing, I misspell it frequently!

  14. Raj Ganpath
    May 11, 2011 at 1:53 pm

    Hey Robb,
    Awesome podcast once again! And great stuff on the business side of things. A lot of points that you and Greg made got me thinking.

    It’ll absolutely be of great benefit to a lot of listeners if you can have Nicki come on the show and address this. I’ve read her thoughts about opening micro-gyms on her blog, but it would be awesome if she can get into it in detail. Also, it’ll be fun to see you get beat up by someone other than Matt! ;)

    Thanks Rob!
    Raj

  15. Ryan
    May 11, 2011 at 6:26 pm

    Would love to see a podcast about personal trainers and microgyms.

    Also loved the subtle jokes in there for those with a keen memory, like the magnesium deficiency right hamstring tear poliquin joke. Hearing some funny crossfit/glassman stories like about gymnastic injuries and others would also make for some good laughs in a future podcast.

  16. saulj
    May 11, 2011 at 8:50 pm

    Robb,

    I really like the periodic exercise-related, and hopefully in the near future, business-related, podcasts.

    I hope that you continue the discussion regarding toe-out vs toe-in squatting. I really appreciate both your and Greg’s perspective but there are a few points mentioned in KStarr’s video that I don’t think have been addressed:

    * Motor programming/motor planning: Does concentrated work on a few basic movements, like the squat, “count” more, less or equally, than volume in a number of different movements (i.e. the various cutting and running drills Greg mentions)? What do the experts in the field of motor-programming say? Are there studies that test the theories? Is there a way that we can test those theories?

    * KStarr mentions at the end of the video (near 4:30) the ability to generate more torque with feet straighter. Instead of “all trainers should train their athletes with toes-out/toes in” is there a place for toes-in or toes-out or both as part of a progression? (As a side note, I have been playing with a feet-more-forward squat and it seems to give me the same stretch as Greg describes in the Russian-Baby-Maker stretch (27:50)).

    * The above points beg the question, is there a progression of natural movement? I think most of us would agree that a squat is a functional and, possibly, foundational human movement. The question is that as we get better at squatting, do we get better at the movements in the progression “after” the squat?

    * Finally, KStarr states throughout the video that ACL injuries seem to happen more often to younger, particularly female, athletes. Can you discuss if that is indeed true or are ACL injuries randomly spread out through the population? If squatting with feet forward helps prevent ACL injuries, what exactly is (are) the mechanism(s) and what exactly about a feet-forward squat addresses the mechanism(s)? I think Greg answered this for the weightlifting community, but what about other athletes.

    • Robb Wolf
      May 12, 2011 at 8:21 am

      Saul-
      the last one is the easiest/fastest to answer. ACL injuries in girls is much higher than buys. Partially due to anatomical differences in hips, but it’s been well demonstrated that strength work and teaching these girls how to jump and land properly (strength work, skill work) results in bringing injury rates down remarkably. This is NSCA stuff, a search of their data base will bring this material up.

      Part of my intention on this is to encourage folks to think and to not throw the baby out with the bathwater. For a time we had a culture in my gym that everything that everyone else was doing was somehow better than what was getting cooked up in-house. This was not based on a rational assessment of literature or understanding of biomechanics…And actually I guess I’ll tackle a bit of the volume issue. We motor program based on repetition and focus/arousal. If you are engaged with a task you learn it faster, but reps still matter. So, in a standard CF scene we have potentially thousands of reps of various movements in a toe-out position to accomodate hip ROM. For a 60 year old grand mother It’s simply more important to re-establish or maintain full ROM in ANY squat. For a younger “athletic” crowd we need to think things through more if we want to expose people to both “sport of fitness” type volume/intensity AND expect them to maintain the type of performance we want in athletics. If we look at the CF football programming we see something very different than the standard CF approach. Oddly enough and despite my history with the CrossFit SS, I’m NOT saying one approach is inherently better than the other, I’m encouraging folks to think this through, and consider once again “who are we talking about, what are we trying to accomplish?”

      • saulj
        May 12, 2011 at 1:09 pm

        Agreed, one approach, or squat, is not better than the other, maybe just more appropriate in certain situations and populations.

        • Robb Wolf
          May 12, 2011 at 2:08 pm

          Yes! And let’s have the dexterity to use these tools intelligently.

  17. Anthony
    May 12, 2011 at 7:16 am

    Great podcast and nice change of pace! I for one would like to hear a gym business podcast with your lovely wife as guest! Thanks!

  18. Erin
    May 12, 2011 at 10:42 am

    Hey Robb and Greg! Great episode and it made me realize I should have asked you guys this question long ago as the doc’s I’ve asked haven’t been much help.
    I had real problems with my pelvic joints loosening (SPD)when I was pregnant which was 3 years ago and ended up on crutches for most of the pregnancy. It did get a little better after birth and a little better after i stopped breastfeeding at 1 year, but has definitely not fully resolved.
    I am just wondering what you guys might know about this in regards to training- I find it really bothers me (mostly in the pelvic joints in my back) when I deadlift or squat, or go for longer walks/hikes.
    Any specific training you guys could recommend?

    • Robb Wolf
      May 12, 2011 at 2:23 pm

      I’d really need to so an assessment to make recommendations that are not super general.

  19. Cam MacLellan
    May 12, 2011 at 11:10 am

    Another great podcast! I have been dealing with this squat stance question a lot lately, and i appreciate the hearing your though guys! I agree you need to see if you can get K-star on the show. I hope that he is cool enough to not care what CrossFit HQ thinks.

    I like the Idea to have Nicki on the show to discuss Business. I have watched the CF Affiliate I used to train at close down. And now I have a small gym in my garage which I train people at. It would be awesome to hear about the Norcal business strategy. Ideas for growth from a Garage gym. Programs to offer from the start. I would also like to hear some discussion about the On-Ramp program, how to implement it with minimal class times(4 days a week, one class a day), and very small growth. It’s hard to give numbers as this is only the third month…

    Greg, you should should come up with a crazy story to spice up your intro. Just for one episode, to change it up… It doesn’t even have to be a real story. Just mess with the listeners. Just an idea although I like how serious you are on the podcast, especially when you are reading poorly written questions that have two exclamation marks!!

    Cheers Guys!

    • Robb Wolf
      May 12, 2011 at 2:22 pm

      Well, it’s nit so much what HQ “thinks” it’s what they’d do, which I fire K-star from his gigs. Kelly can do just fine on his own but I digress.

      Nicki has helped a lot if gyms pull out of the downward spiral and become financially viable. HQ has little incentive in this area as they have made most of the money they are going to make from those folks. Now, if you had a different kind of affiliation structure…you’d be motivated as the parent business to see as many affiliates succeed as possible….

      • Ryan
        May 12, 2011 at 3:37 pm

        Oh boy, a talk on the dodged franchises taxes and HQs quality control + cream of the crop stuff would be a riot.

        Why would Kstar get fired for coming on the show when John Welbourne of CFFB can come on the show?

        • Robb Wolf
          May 12, 2011 at 3:45 pm

          John was already in with the “bad kids” via Paleo brands etc, but it is an interesting wrinkle.

  20. Mary
    May 12, 2011 at 2:39 pm

    I have been googling the exercises mentioned in the podcast during the pelvic tilt segment. I am unsure if Greg said desk vs. death vs. deck squats, but none of those searches leads to the exercise he described. As I recall, it involved a lunge with the forward foot elevated and turning the torso toward that side.
    Thanks. I enjoy your discussions.

  21. TomH
    May 12, 2011 at 6:42 pm

    Can you post a link where one can observe the ‘Death Stretch’?

    Cheers,

  22. jlocicero
    May 13, 2011 at 2:59 pm

    I thought KickBoxer and Bloodsport were the same movie?

  23. Tane
    May 13, 2011 at 4:26 pm

    Er, Robb-
    With reference to discussion of the pelvic area: careful with the use of the “f-word”. In the USA it is folksy. In other English-speaking countries it is snigger-worthy.

    • Robb Wolf
      May 14, 2011 at 7:02 am

      I know, It’s a sneaky way of me saying a naughty version of “vagina”!

  24. Nick
    May 21, 2011 at 7:10 am

    Thanks Robb
    There’s so much contradictory info on shins floating around on the internet, I’m glad to finally hear something from someone with credentials.

  25. Niki Phillips
    May 27, 2012 at 6:46 pm

    Hey Robb
    I am also really interested in the question about knee tendonitis. I scanned the page and couldn’t find if there was any answers on it.

    I have struggeled with tendonitis as an active athlete for about 7 years now. For about 5 years it was really bad. At the beginning of my 6th year I started eating Paleo (didn’t know it was called Paleo at the time) as a customer of mine que’d me into how i could avoid inflammation through diet. I did this and was able to then ‘show up’ to CrossFit for the first time with no pain. My coach and I then used CrossFit to rehab and build up my posterior chain. The first whole year of xfit I was pain free and thought i’d be for the rest of my life. I am about to finish my second year of xfit and this entire year has been a yoyo game of ups and downs with my knees. I am not as strict with the paleo and I know that can be a contributing factor to me getting better, but i’d love to get cured of this nasty condition that is keeping me from all i can be as an athlete. Somedays i just wanna give up and go get a desk job so i don’t have to be on my feet and pain free.
    But I will not accept this as the answer. I have been through all kinds of therapy, acupuncture, and testing for fibromyalga and rheumatoid arthritis. No one really seems to know WHAT to do for me.

    Any direction at all would be great.
    No matter the cost.

    Also random question:
    I am currently in Americorps and hardly make any $. I am a coach at my crossfit gym and if it weren’t for this i would not be able to afford crossfit. All this to say, on top of that i wish i could afford grass fed beef and free range chicken etc. I understand how bad grocery store meat is for you and was wondering what you thought about what would be worse: 1. Eating non-grass fed meats from grocery store in my Paleo diet or 2. Becoming a vegetarian because of how bad these meats are for you and get my protein from Vegetable sources. I havn’t looked into what all this would take to do, but lately i’ve been thinking about it just because i know how awful this meat is for my body.

    Thanks!
    Niki from CrossFit Voltage Charlotte NC

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