Anterior Pelvic Tilt – Episode 140
- [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
1. Women run better on less protein?
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:
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:
Also, while procrastinating studying for my upcoming finals (ie: impending doom) I found this online for the Squatchy lover in all of us:
3. Pelvic Tilt – I walk like a duck
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?
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
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
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
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.
8. Sun Exposure, Beauty Solutions
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.
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!