Download a transcript of this episode here
Topics:
- [3:39] Protein Amount For Women
- [11:04] Intermittent Fasting For Women
- [20:27] Anterior Pelvic Tilt
- [35:53] Creatine – Helpful or Training Crutch
- [43:59] Cheerleading Training and Nutrition
- [46:33] Exercise For Chronic Fatigue Syndrome (CFS)
- [56:18] Choline Deficiency Without Eggs
- [59:04] Sun Exposure and Skin Aging
Questions:
1. Women run better on less protein?
Anna says:
Hi Greg & Robb,
I just came across a study, and then a news article, about the differences between women and men and optimal protein consumption.
The general idea is that protein helped men recover from endurance sports (cycling in the case of the study) and improved their performance whereas women felt no significant difference or protein even decreased performance.
Do you think there is a biological difference between the genders that might cause this to happen?
Does this change your recommendations about how much protein women should consume? Or is this only applicable to endurance athletes and the same recommendations hold for strength training?
Additionally, how do these finding fit in with your weight loss protocol, Robb? Still 1 gram of protein per pound of body weight for women?
Here is a link to the article: http://well.blogs.nytimes.com/2010/06/30/phys-ed-what-exercise-science-doesnt-know-about-women/
Look forward to hearing from you both! Thanks for all the great work and entertainment you both bring.
2. Intermittent Fasting:
Elisha says:
Hey Robb and Greg!
I’m a long time listener, and been following a Paleo diet for about 2 years now (And yes! It’s totally doable on a broke-ass college budget). Your podcast is absolutely amazing and literally keeps me sane when stuck in traffic on the way home. My cortisol levels thank you.
A quick backstory:
I recently fractured two of the metatarsals in my foot, as well as nearly tore a tendon in my ankle. Prior to this I was incorporating 3 days of heavy lifting (Squats, Deadlifts, etc.) as well a couple days of running into my week, so my newfound sedentary life is something I’m not used to. I’ve always heard about the benefits of Intermittent Fasting, but feared that I wouldn’t be able to get all the nutrients required for all my activity… but since the most activity I’m getting now is hobbling around campus, I’ve been practicing IF since the injury took place about 3 weeks ago. [/lifestory]
So here’s my question:
Due to the differing nature of the female hormone build, do you think IF could be detrimental in the long run? (Reproductive health, insulin or glucose levels, etc.) Most of the studies seem to focus on male test subjects and I was just wondering if either of you guys knew of any potential adverse effects on women? The only study I’ve found was this:
http://www.ajcn.org/content/81/1/69.abstract?ijkey=83db7f2dc04b6eac3949f1818e9fe5f6e9395a82&keytype2=tf_ipsecsha
Also, while procrastinating studying for my upcoming finals (ie: impending doom) I found this online for the Squatchy lover in all of us:
http://www.zazzle.com/feeling_squatchy_hat_finding_bigfoot-148987640197883817
3. Pelvic Tilt – I walk like a duck
Beth says:
Robb and Greg, I herniated a disk in my back. Throughout my treatment, my physical therapist keeps hammering on me to level my pelvis. When looking in the mirror I can definitely see that I stick my stomach and butt out, which is not only ugly, it apparently is a sign that I am not supporting from my core. I feel a positive difference when I focus on pulling everything forward, but if I don’t focus on it, I continue to walk around like a lame duck. Can you recommend any good stretches or exercises that will help? I have a strong core and regularly do planks/squats/leg lifts, but I am assuming that I need to reprogram the neuro-somethings rather to actually activate the muscles and bring the pelvis up. Any tips?
4. Creatine – training crutch or comrade?
Luke says:
Hail solutioners!
In an effort to keep this question short and sweet I will get right to the wild game meats and sweet potatoes of it. I have experienced a significant discrepancy between my one-rep max efforts when supplementing with creatine monohydrate and those attempts made whilst cycled off of creatine. I am 5’10” and never more than one big dump away from 160lbs. My goals are primarily to build my relative strength numbers, and I have gone about this in a powerlifting oriented/ Eric Cressey inspired way for the past eight months. In tinkering with creatine I have done some self experimentation in an attempt to rule out the placebo effect and have more or less determined that I am a positive responder to its purported benefits, particularly with regard to recovery after heavy sessions. It seems to me lately that I should be making a distinction between the supplemented 1repmax PRs (squat 295, bench 205, Dead 355 as of this writing) and the cycled-off 1repmax efforts which are often around eight to ten percent less than the supplemented efforts. I am a firm believer that if a lifter can’t pull/push a given weight without straps, belt and/or shirt they can’t actually move that kind of weight in a real world functional (RAW) setting. Since I have this aversion to geared lifting and interest in real world strength carryover, should I be trying to build my strength without the crutch of creatine supplementation or should I quit bitchin’ and be glad I’m a responder to the stuff? Is it possible that the creatine is just masking the fatigue of an inadequate warm-up loading scheme for these 1rep max efforts? And given my responsiveness to creatine, would it be wise to just continue usage considering its many benefits related to recovery/anti-inflammation? So much for short and sweet. Anyhow, Robb and Greg, I beseech thee for thine counsel. Thank you and keep up the great work.
5. Cheerleading Training and Nutrition
Max says:
Hey Robb and Andy,
I’m a 20 year old male on my school’s cheerleading team. I’m around 160lbs, 10% bf, and I do gymnastics bodies stuff with sprints 2-4 days a week. I’ve been paleo 1.5 years with great results, and I’m loving the podcast.
I have two hour practices three times a week in which I throw girls into the air and catch their feet with my hands and press them around to hit different stunts. It’s a lot of heavy lifting and stability work combined. I’m usually feeling good until about half way through practice when I sometimes get tired and feel my power going down. My body at this point is screaming for rest, but my coach and teammates are expecting me and the other guys to keep pressing it out. Before I was paleo, I would drink watered-down gatorade throughout practice and this didn’t happen, but now gatorade makes me feel like crap, so I’d like a different solution. Any suggestions?
Thanks so much. I’m slowly working my way through the podcasts, and I’m now at episode 50, but I go through about 1 a day as I cook, so I’ll probably be live around the time you would answer my question if you decide to.
6. Exercise Prescription for CFS
Curtis says:
First off, I just want to say that I love the show and appreciate all the work you guys are doing. It’s profoundly helpful.
So, here’s my question: Do you have any specific experience and recommendations for training someone with Chronic Fatigue Syndrome? As I’m sure you’re aware, exercise is a sharp, double-edged sword for CFS folks since post-exercise malaise is one of the primary symptoms of CFS yet exercise can also generate a significant increase in energy if dosed appropriately.
I think this is a really interesting topic since ‘graded exercise’ is one of the few standard CFS treatments endorsed by mainstream medicine yet there is surprisingly little detail on the type of exercise to be performed, intensity, duration, recovery length, etc. In fact, all of information I seem to find is really vague and written by MD’s with surprising little understanding of exercise physiology. As a former competitive cyclist and exercise geek, I’ve been searching for a more detailed, evidence based analysis of the role of exercise in CFS, particularly as it relates to the different energy pathways, oxidation, and cortisol release.
I’ve experimented with various routines over the past few years and am currently convinced that simply scaling back my traditional endurance training is not the right approach. Since CFS often involves metabolic issues (poor mitochondria functioning and high lactate production), glutathione depletion, chronic inflammation, and HPA dysregulation, I feel that CFS suffers like myself need to adopt a specific program that takes these issues into consideration. Although I’ve always been an endurance athlete and focused on base-building, I’m beginning to wonder if extremely short, intense workouts with long recovery periods might be more appropriate for CFS. I would love to hear your thoughts on this topic.
As a bit of background: I’ve had CFS for 10 years, I’m currently on a gluten-free diet and incorporate some of the Paleo principles although I still eat a fair amount of rice and corn. I’ve worked with several doctors to address my underlying gut dysbiosis, gluten sensitivity, and adrenal fatigue; however, I still experience really intense post-exercise fatigue if I push myself too far. Even a 30-45 min workout with too much intensity can completely wipe me out for a week or more.
Thanks so much
7. Choline Deficency
Max says:
Greetings:
I have adopted the Paleo lifestyle after being over-weight and having some thyroid problems. I am a mid-thirties male with two children. I also recently got tested and found that I have high liver enzymes and an egg allergy. I am actually more than twice as sensitive to egg yokes and whites as to gluten and yeast. This is a bummer as eggs were my go-to morning food these past couple months while being paleo. However, it also may explain why I don’t have the fantastic before and after pics that many people have after 30 days of paleo since I actually increased my egg intake during that time.
I am trying to loose weight, eliminate booze completely and hopefully lean up my liver along with the rest of me. My question is about Choline, which an adult male needs a lot of. How am I going to get it going forward without eggs, soy, milk, wheat germ, etc., etc.? Am I going to have to enjoy putting liver in a smoothie every morning? I could eat two pounds of raw broccoli per day. Do Choline supplements work, as I have heard mixed things.
Thanks,
8. Sun Exposure, Beauty Solutions
Jason says:
Dear Robb and Greg,
I’m not really sure if this is something that you want to address on the pod’, but it’s a topic that’s pretty important in selling the ‘get more sunlight’ line to my very image-conscious customers.
http://m.gizmodo.com/5914862/shocking-proof-of-how-the-sun-makes-you-age-prematurely
Now, I get the N=1 argument, and I feel like this may be a bit over-stated, but if I’m going to convince my customers that sunlight is good for their health, I first must overcome their fears of looking like this guy.
I acknowledge my ignorance on the topic: I’ve just never been particularly interested (and still wouldn’t be, if it were not for client worries). Are there solutions to this problem (to the extent that it exists)? Is there research I can point to, to reassure clients about sun exposure?
I say this a lot, but thanks for all you do!
SAL says
re: Question #8. What about the fact the glass blocks UVB rays (no Vit. D) and not UVA rays?
Loren Wade says
Because I’m a nerd, I have to point out that the Back to the Future pic was a hoax. We’re not there yet!
Greg everett says
All this time I thought it was just a well polished documentary.
henry says
Robb,
Please consider these talking points on the Joe Rogan podcast.
Joe’s surgery on his deviated septum. He says the op has dramatically improved his breathing potential, which has improved his athlethic performance. (I’ve suspected I also have have a deviated septum have the possibility confirmed by an orthodontist.)
Joe talks about his smoking of cannubis on his show regularly. I’m curious of the affects THC (from cannubis) has on leptin sensitivity and if any with low appetites have experimented w cannubis use for the “neuroregulation of appetite” for putting on mass.
looking forward to it!,
Henry
Ricardo says
Re: sun exposure.
Dr Michael Holick, in “The Vitamin D Solution” recommends 10 to 20 minutes 3 times per week, depending on skin type and latitude. He even has charts in his book so you can find your personal ideal exposure (so Bob: you are probably over-doing it there, but if it gets you through the night, that’s OK).
Also the supplement Astaxanthin appears to be a very strong photo-protective anti-oxidant. Dr Mercola wrote something about it.
Dave says
The doctor also says that he himself always uses sunscreen on the face, a point surprisingly overlooked on the podcast. There’s plenty of skin to produce vitamin d if you don’t want a hideous wrinkled face.
brnwshdbypsudoscienc says
I loved the episode, I love them all and look forward to them each week. My question however is in regards to a past episode which I was listening to yesterday where someone had written in about low blood pressure; it was in the 90/60 range.
Mine is 96/63 at last check (7 July 2012). I know that’s below normal and I sometimes have dizzy spells and occasionally get lightheaded when standing up or when doing heavy squats or deads, etc.. I think my iron levels are fine at 16.6 g/dL, my resting heart rate I think is somewhere around 50 but that’s just from memory. Stroke volume is a little huge based on how quickly I’m in and out again when donating blood.
I don’t worry about this but it would be nice to know if I can dial things in and maybe perform a little better thereby.
The recommendations that I recall from that podcast were licorice extract and increasing salt intake and whereas I could try both of those and see if my BP bumps up a bit I was wondering is there wasn’t a “non-supplemental” method of righting this.
My point is: where am I likely deviating from the ideal template that would produce lower than ideal blood pressure?
I train mainly for strength on a heavy weights and gymnastics sort of schtick, no ones program but my own, very little metabolic conditioning, some kettle bell swings or snatches a couple times a week, maybe run a few miles once a week, no main site punishment routine.
The eats are paleo. my meats (most of my meals are meat based) are often not pastured or grass fed. I eat 99% grain, legume and dairy free, 100% gluten free, maybe a few corn tortillas, french fries or beans and rice once a week, and some inevitable seed oil consumption when I eat at restaurants, etc. but I keep everything as clean as reasonable without getting obsessive.
So given all of that where am I off the rails that my BP is low?
Dana says
I must be one of the rare non-confined listeners to this podcast because I enjoy listening to the podcasts in the morning with my breakfast.
J-listener says
Gregg – you are on fire in podcast 138 & 140! Fantastic comments!
Trina says
I wanted to pass on my experience with exercising with chronic fatigue. Usually exercise, even incredibly light, beginner exercise as recommended by Robb would result in increasing fatigue, decreasing strength, respiratory illness, cold sore flares, and often the need to miss work, especially if I try to repeat it, as in “twice a week”. But I have had some success with commuting to work on a power assisted bicycle. I became fitter, muscles in my legs became noticeably bigger, etc. I’ve thought about why this might be – I do think part of it might be the sun exposure of the outdoor exercise as opposed to, say, weight lifting in the gym, but my take on it is that it set up an environment where exercise was encouraged and natural, but it allowed my body to take natural breaks. Because I was “commuting” and not “exercising” I didn’t aim for that “heart rate up for a continuous 20 min”. If I was really friggin tired I kept my thumb on the power the whole way, but even balancing on the bike and pedalling lightly is more exercise than sitting on the bus. If I felt better I pedalled more, and decreased or turned off the power assist. But because cycling in traffic has natural pauses with lights and down hills and such even on the best days there was still breaks in the effort. I have the bion X system, which allows for a great deal of flexibility in the power assist levels.
Unfortunately because I live in Canada, commuting through the winter isn’t as great an option, and I haven’t found anything that is quite the same for the winter months. Everything else that I do for “exercise” ends up with too much continuous motion. Even walking doesn’t seem to naturally allow for the same completely assisted/supported breaks in quite the same way, such as coasting down the hill allows. And weight lifting, while it more punctuated, still seems to easily become too challenging for my ability to recover. The second best thing I have found is the kind of brief all out exercise with long recovery, as the question was playing with, such as the P.A.C.E. program, but with longer recovery between sessions.
Trina
Tina says
For question #8: speaking as a pale lady that worries about skin cancer and aging from the sun, I think there’s a balance between “don’t worry about the sun’s aging effects” and “only go out covered head to toe in cloth.”
I always, even on cloudy days wear sunscreen (and a cover when possible) on my face, neck, upper chest and hands because those areas get a larger amount of exposure to the sun on a regular basis and they are also the areas I would least like to see turn leathery with age. This still leaves plenty of surface area to expose in order to make vitamin D.
One thing I love about my experiences with the Paleo diet community is the overwhelming attitude of “Make it work for you” and I know that the sun aging thing is a big sticking point for a lot of ladies. Hopefully this provides a reasonable solution for Jason’s clients so that they can get the best of both fewer wrinkles where it counts and lots of healthy vitamin D.
Kris says
Re: question 3 – For GREAT information on a neutral pelvis, Katy Bowman’s http://www.alignedandwell.com is a must read. She is as wonky about biomechanics as Robb is about biochemistry.
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