Strength Training for BJJ – Episode 130
- [3:50] Football (Soccer) and Heart Attacks
- [11:56] Cold After Eating
- [15:42] Cholesterol Too Low?
- [23:49] Fecal Transplants
- [28:13] Viral Infections and Glucose Metabolism
- [34:50] Asymptomatic Pregnancy
- [42:53] Diastasis
- [45:32] Core Strength After Abdominal Damage
- [50:41] Trainer’s Personal Appearance
- [58:53] Deadlifts vs. Squats and Linear Progression for BJJ
1. Football – heart attacks
I am an American living in London and have recently started listening to your podcasts (from episode 1, so it could take me a little while to catch up!). England is a bit behind the States in terms of health and fitness trends but CrossFit is really taking hold this year so I have high hopes of an increased focus on paleo eating and ancestral fitness in the near future. You should come visit and do some seminars!
My question relates to football (soccer). In the past month, two professional football players in England and Italy have suffered cardiac arrests on the field in the middle of games. Patrice Muamba (Bolton Wanderers) has recovered despite the fact that his heart stopped for 78 minutes, but Piermario Morosini (Livorno) died on the field. As you can imagine, these men have made headlines for weeks over here. It is pretty traumatic to watch a man collapse in the middle of a televised sports event.
Both were in their early 20s and presumably under the care of specialized sports physicians. I know that these players have to go through really rigorous physical exams in order to get insured.
My question is, therefore, what the heck is going on? I know that running marathons has been linked to a higher risk of cardiac arrest, but marathons take 2+ hours. Football matches are 90 minutes, and the pace of play varies such that the players get some time during a match where they are stationary or moving slowly (interspersed with bouts of sprinting). Plus, these guys are professional athletes who have some of the “best” coaching, training and medical care in the world. Could the coaches and doctors be doing something differently to prevent this sort of thing happening? (I am assuming, perhaps naively, that there are no banned substances involved.)
I am sure the proximity of the two cases is coincidence, but frankly I wouldn’t expect ANY healthy and strong 25 year old to drop dead from a heart attack.
Many thanks for all of the good work you do. I am impressed and inspired.
2. Cold After eating
LOVE YOU and your work!!!!
Been paleo for almost a year. Some periodic struggles of eating like ass, but able to quickly get back on it. Good times far exceed the bad, and have seen great results across the board.
My question: Lately I have been noticing that immediately after I eat for the first time each day I get chills for a while, like I have to throw on a sweatshirt and shit, have a cup of coffee to warm up and what not. WTF? FYI I often do not eat until late morning/around noon, and keep things really low carb. My first meal typically is a big salad with a shit ton of veggies, hardboiled egg, grilled chicken, olive oil, maybe some avocado.
So what is going on here?
3. Total Cholesterol too low ? (Lost 130 pounds in 7 months)
Back in January of 2011 I was 5 foot 11 and weighed 340 pounds (about to be 30 yrs old at the time, 31 currently). I went Primal at first and dropped 105 pounds in 5 months from clean eating and working out daily.
At the end of March of 2011 (2 months in) when I was around 285 pounds still I had blood work done and while I did not get the entire fact sheet I was given:
Total Cholesterol 121
I did not think much of this and just kept plugging away at being Primal. Around last August (7 months in roughly) I was down around 130 pounds of fat and had put on a decent amount of muscle as I weight lift 4 to 5 times a week and love it. I purchased The Paleo Solution and after reading (and enjoying all the way through) I cut way back on the cheese and milk which really was about the only thing I did differently to “Paleoize” myself (I am sort of Paleo / Primal hybrid now)
Fast forward to march of 2012 and I had a full panel blood test done because I wanted life insurance and they paid for the testing. After twisting their arms I got the results.
Out of the 30 or so things that made no sense to me what I was able to recognize was:
Total Cholesterol 135
So while my total Cholesterol went up by 14 I had lowered my LDL by 6 and raised my HDL by 20 with triglycerides staying the same.
I proudly posted this on a Primal health website and was told my cholesterol was too low and I quote
“TC < 160 is associated with increased risk of death by violence, suicide and cancer”
“Sorry to say, your TC is not good. Very low cholesterol is not better than very high cholesterol.”
From your book I seem to remember you saying 120 – 140 was the norm for our ancestors, primates, and newborn babies.
I began this year long journey to be healthy for myself and my young children (having the 4th in August) and wanted your opinion on if I should worry about my Cholesterol being too low. Happy to furnish any further details. I have a whole blood work up sheet and realize that while your not a doctor you are someone whom I respect the opinion of. I feel great and as always have been a happy go lucky type guy that easily getd along with everyone. I don’t think I am going to off myself because of my Cholesterol or become randomly violent. Is there any merit to these studies suggesting violence and suicide with low total cholesterol or is this just from the same people that enthusiastically give whole wheat two thumbs up. I appreciate your time. Btw I am now around 215 pounds and healthy as a horse (built like a fireplug I beliece you always say). I wear size 34 jeans and L or XL shirts but XL due to chest and arm muscles and not gut for once. I have never taken any type of products other than a multivitamin and fish oils / Cod liver oil.
4. Fecal Transplants to improve gut health
I’ve been listening for a while but this is my first time submitting a question – thought I’d start with a bang. I read this article about norovirus with some disbelief today. Are doctors seriously performing fecal transplants to help with gut health? And if so, who are the donors?!?! I can’t believe the journalist didn’t cover this section of the article in more detail. It’s about 2/3 of the way down on the first page.
Seriously. I want to know. (Not with the end of receiving or donating personally – this is just one of those things that is too far “out there” not to learn more about.)
5. Infection & type 2 diabetes
Merlin (Sam) says:
Hey Robb & Greg,
I just read this article (link below) in Wired Magazine about how a scientist at Stanford University used personal genomics to get an extremely detailed look at himself and discover that he had type-2 diabetes and finally fix the problem with lifestyle changes. It’s clear that this individual took “n=1″ to an extreme degree. What was interesting for me is that he concluded that there was a link between a viral infection and a change in how his body handled glucose.
What do you make of the notion of viral infections changing a body’s response to glucose? I’ve heard you mention that Diabetes (all forms) is primarily an autoimmune disease and since the Paleo Template seems to be protective against autoimmune issues, what do you think the implications are for people who follow the Paleo approach?
Link to article: http://www.wired.com/wiredscience/2012/03/diabetes-personal-genomics/
6. asymptomatic pregnancy
Tilly Says: Hey Robb,
My husband warned me to be very specific with you when I ask my questions. (He is a huge fan). We eat paleo – I have been eating rice lately because he said you said I can – Thank You! Question: I am 10w pregnant with no symtoms. My OB treats me like a freak who is ready to miscarry. I realize I am still really early but I was wondering if you have heard any other ladies who are active, healthy, paleo eating machines, who feel great preggers? Is it a paleo thing maybe? I am 30, been eating paleo for about 2 years… crossfiter (ish)… hope all the details help. Thank you for everything! Cheers
My wife has developed diastasis after her pregnancy and very much wants to repair that. Google shows Tuppler technique and other protocols some of which are contradictory ala “do pilates, pilates are evil…”. My instinct is toward doing exercises that cause the abdominal muscles to be used in their primary role of stabilizing, perhaps dumbbell squats. I would like your opinion so I can help ferret out proper info and find a PT who is dialed in. Love the show and keep doing good work. Rob, congrats on the wolf cub (pending at time of this writing)
8. Lower abdominals and core strength
Hi Robb! I eat clean approximately 85% of my meals, and I CrossFit 3x/week. I’ve been Crossfitting and doing Paleo for 8 months, but I’m still struggling with core strength. As time goes on, and I continue to struggle with certain movements, I realize more and more how important core strength is. Here is the problem–I’ve had multiple abdominal surgeries for severe endometriosis. While most of them were laparoscopic, 4 of these were open and major surgeries. My last major surgery was a hystorectomy in November 2008. Needless to say, my lower abdominals are shot. I have no muscle strength in that area, and although I’m losing weight, toning up, and getting stronger, that area remains unchanged. While I would like it to look different, I’m more concerned about how it’s hindering my improvement on many CrossFit movements. Is there anything else I can do to help? Will I ever be able to regain strength in that area, or is it just too damaged at this point?
9. trainer’s personal appearance?
Dear Robb & Greg,
Hello and thank you for everything that you’ve brought to my life in the last 30 days.I’m one of your new followers but not the last I’m sure as I’m telling everyone who asks about the book and Podcast. I’ve been eating Paleo for 30 days. I’m down 9 lbs and feel great. Your book was so on-target and brought my new life into focus. The question I have today is about strength and conditioning coaches. Here is a little back ground. I started Crossfit 3 months ago,as a novice and was injured in 6 weeks. I’m well on my way to recovery after a ruptured plantars tendon and a torn gastroc muscle. I felt that the facility that I had started training at could have helped me avoid this injury, but they have no ramp up program. Like I even knew what a ramp up program was is my pre-Robb Wolf life. LOL! So after the injury I still wanted to participate in Crossfit and looked around at other available choices. I found a box close to my house. I called and had a great conversation with the owner/trainer I told him about myself and the injury and he guaranteed me that that was not the way the trained. To make it a short story he said everything I wanted to hear. So I made plans to meet with him and to check out his Crossfit gym. I showed up and was introduced to him by another member. I was surprised to find him in less then great shape and looking a little disheveled. How concerned should I be with my trainer’s personal appearance?
10. Deadlifts v Squats on linear progression
hi Robb and Greg,
Hope this finds you both well. I had a few quick questions: 1) I’ve been using the linear strength progression for Grappling that Robb wrote in the E-Journal of Jiujitsu (EJJ) from 2007. In it, Robb advocates for a circuit of 5x5s of Deadlift, weighted pull-ups, and weighted dips. This has been working pretty well for me — at 5’6″ 144lbs I’m now up to a 200 lb deadlift for 5×5, (3 years ago I had a 275 lb 1-rep pr on the deadlift, but I don’t think I was as strong for volume then,) 25 lbs on pull-ups, and 10ish lbs on the dips after about 3 months. (This coming after a rest period where I was just doing jiujitsu 3-5x/ week for about 10 months, which in turn had succeeded about a year of Crossfit Endurance training.) My goal now is just to remain lean, (<12% bodyfat, around which I’m hovering,) be able to compete at the executive/30+ age group in BJJ and keep chugging along to get my purple belt.
So, my questions — I know in recent podcasts you’ve both mentioned being more inclined towards squats, (especially backsquats?) over deadlifts. Would you alter this program to reflect that? I haven’t been encountering too many back or hip problems, so I’m liking the deadlifts. That said, at this point the response curve is sort of flattening out, only really going up by about 5 lbs every 4-5 sessions. On pullups and dips it’s a bit the same. How flat does that curve get before it’s appropriate to change over to a periodized program such as MEBB or 5/3/1, and, in the context of my goals do you think one or the other of those makes sense for me?