Episode 195

Performance Menu: Journal of Health & Athletic Excellence

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  1. [5:37] Is Offal Necessary
  2. [11:12] Test Tube Meat Revisited
  3. [17:57] Packaged And Processed Guacamole
  4. [21:58] Cologne
  5. [27:58] An Epidemic Of Absence
  6. [38:33] Sarcoidosis
  7. [41:54] Building Shoulder Size And Strength
  8. 1 Training For The Sport Of Crossfit



1. Offal

Laura says:
I am really enjoying my paleo lifestyle and I do have a question …

Do I really have to eat “offal”?

I have been vomitting up liver since childhood and I really can’t stomach even the thought of any other type of offal.

I have been talked at incessently regarding my lack of full paleoness.

I recently read “The seven shades of paleo” which I found very informative and I have decided that there is an 8th shade and that is those of us who are allergic/intolerent/can’t stand certain paleo food.

Thanks again for being so brilliant at seeing the wood for the trees.

You are a very good writer.

Thank you.


2. Test Tube Meat

Chris B says:
Just wanted to get your take on test tube meat that’s in the news now. Do you think it could be a solution to people getting high quality meats with good nutrients?

Here is news story: http://www.nbcnews.com/health/hold-monday-morning-lab-grown-beef-vegetarians-might-not-eat-6C10830536


3. Wholly Guacamole – High Pressure Processing and lipid oxidation

Jesse says:
Hi Robb and Greg,

I was enjoying some guac squeezed from a pouch the other day, and realized that if I am eating a food from a pouch, I should probably question it. I dug around on their website and found
Wholly Guacamole has an interesting preservation process based on high pressure cold water.

I found a more general description in Wikipedia including a reference to a paper from Japan that found the high pressure process increased lipid oxidation on fish products, apparently.

Do you think lipid oxidation is a concern with the fats in avocado going through this process? Any other concerns such as the plastic in the pouch it comes in? I’m sure making guac fresh with whole avocados is better and cheaper, but the Wholly guac stuff sure is delicious and convenient!



4. Cologne’s effect on body

Mike says:
Hi guys,

I just recently developed an interest in paleo/primal/whatever. I’ve listened to recent podcast episodes and I’m going back to catch up on older episodes.

I have a question that may not fall under the scope of the podcast, but I’ll ask anyway. As far as I know, it has never been covered on the podcast. Does cologne affect bodily functions, such as the endocrine and nervous system? If so, would it only be through skin absorption, or inhalation also? Would applying it to certain areas on the body be less harmful than others?

While I might want to eat like Grok, I don’t want to smell like him. Can you imagine the shit breath on that savage. I hope toothpaste is ok.

Thanks guys.


5. “An Epidemic of Absence” book

Rayn Hetterscheidt says:
Just finished reading An Epidemic of Absence by Moises Velasquez-Manoff, which hypothesizes that most of our allergic and autoimmune issues stem from an immune system with nothing to do.  He explains that we now that we live in such clean environments that we no longer have constant low levels of infections from things like TB or intestinal worms, although our immune system is designed to constantly be dealing with these sorts of problems.  It was a fascinating read, but I was stymied about the fact that he doesn’t see much value in changing our eating patterns.  He champions “worm therapy”, the deliberate infection of parasitic worms, as the way to help get a dis-functioning immune system back on track.

He also seems to feel that if we all had correctly functional immune systems, we could eat anything we wanted; that is, he sees things like celiac disease as a problem that comes from an incorrectly functioning immune system, and not something that can be caused just by eating gluten.  What do you say?  If I get a thriving colony of hookworms going in my gut, can I dive face-first into a bathtub full of donuts? :)

Thanks for rocking! Rayn


6. Sarcoidosis Recommendations

Ken says:
Hey guys!
I want you to know I love the show and have been listening for a while.
A little background on me, I’m 41 years old, 5’5″, 125ish pounds, and I got diagnosed with Sarcoidosis last year. I’m in the US Army as a combat medic and most of my work outs come from unit PT. I have been doing TRX on and off on my own and would like to start doing endurance events again. With this condition I’d like to know if you have any particular dietary or exercise advice. Despite having more of an interest in endurance events I’d like to bulk up a little just to look a little better and have some reserve for when I get sick.
Please let me know your thoughts.


7. Building shoulder size and strength

Ben says:
First off awesome show. You provide great information, and the banter is priceless. Thanks guys!

In very broad terms, my question is about building posterior shoulder (upper back if we want to call it that) size and strength.

A topic that I see pop up frequently on blogs and articles, and one that you guys inadvertently touched on recently, is the tendency of gym rats having all “show” muscles and no “go” muscles. I happen to be stricken with this shortcoming in physique. Though my “show” side isn’t much to write home about, as I have skin flabby manboobs leftover from a ton of weight loss (thanks paleo).

Ok, so maybe it isn’t so bad. In the past year and a half I’ve had a sort of exercise renaissance. Where I’ve discovered the miracle of good squat and deadlift posture, kettle swings, hip flexor stretches, and so on. So I’ve developed some decent glutes, hams, and lower back in the “go” department. But I am very lacking in what must be the scapular contraction muscles, rear deltoids, and the muscles in that area (think all the ones that MLB pitchers have highly developed, rotators and such, and that’s what I’m missing). So my question is how to build strength and size in this area? Robb once mentioned skin the cat as a good indicator of strength in this area- I’ll tell you right off the batt, I’m not very close to pulling one of those off.
So a little background: I am 23 years old, 6’3″ 235lbs, only been very active for about 5 years now. I spent the prior years in my childhood drinking Mountain Dew, scarfing nachos, playing video games, and crying myself to sleep. Also spent a lot of time hunched over at a computer desk, which I’m think has contributed to my poor shoulder posture and subsequent shoulder weakness. I had a slight shoulder separation a few years back but have pretty much rehabbed that into working condition. I have a history of gym rat routines (6 days of chest-back-legs-shoulders-arms-abs). But in the last year have cut it down to 2-3 times per week max. Currently doing things like sprints, clean and thrusts, straight leg deadlift, light horizontal rows (thanks Greg), and some chest pressing just to treat my ailing skin boobs (any help on filling those out would also be great). That’s about all I’ll bother you with for now. Hope you get around to my question, thanks fellas!


8. Training for the “sport” of CrossFit

Adam Duggan says:
Hey guys,

I won’t try and suck up by telling you how awesome the show is. Everyone does that. So I’ll just say that it’s pretty good. Slightly better than Jillian Michaels podcast.

Anyways, here goes my question.

I know Crossfit has issues. Injuries, cortisol, adrenal fatigue, poor programming (depending on coach and box), etc.

I also know there are MANY much easier (not to mention more effecient) ways to get big and lean.

But…I honestly love the actual sport of Crossfit. I am not someone who wants to use it to get lean, or big, or “healthy”. I train in Crossfit because I genuinely want to excel at the sport.

So for someone who is training in Crossfit, for the sole reason to compete, what would your program look like?

Obviously not 30 metcons a week like most boxes prescribe…but a more structured, thought out, per iodized, gameplan. What would you suggest for “phases” of training? Would you drop all metcons during parts of the year and include more in others? Would you focus more on strength (please say yes) than conditioning?

What would you say in regards to staying as healthy as possible while embarking on such a program?

Sorry for the long question. And honestly, you guys are better than Jillian.


  1. 52

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Robb Wolf’s 30 Day Paleo Transformation

Have you heard about the Paleo diet and were curious about how to get started? Or maybe you’ve been trying Paleo for a while but have questions or aren’t sure what the right exercise program is for you? Or maybe you just want a 30-day meal plan and shopping list to make things easier? Then Robb Wolf’s 30 Day Paleo Transformation is for you.


  1. Kiril says

    Hey guys, great podcast!

    In the last question you mentioned lifting belts, can you please elaborate which lifting belt(s) should a Crossfitter get?

    (I’m just training to look good naked not to get to the games)

  2. says

    Re: Vitamin D & immune function:

    I’m not at all dismissing the role of vit D in immune modulation, but when Robb mentioned specifically getting D from sunlight (as opposed to supplements), it got me thinking: there seems to be a growing debate about what 25-OH-D levels are “optimal” in any given individual. More isn’t always better. With giving all due credence to the roles of vitamin D, do you think it’s possible that D status could be (in part) a proxy for getting FRESH AIR? If someone’s getting more D from sunlight, we can presume that they’re spending more time outdoors. So I wonder if the immune system is bolstered by more exposure to whatever microorganisms & other “stuff” might be floating around in the air.

    They talk about this with kids who grow up on farms — obviously there are a ton of factors at play there, but I think them breathing in all that stuff has got to contribute to them being hardy as all get-out.

    In urban environments, we’re not breathing in all the animal dander, as much pollen, and who-knows-what-else, but even in cities, if we’re outside for a while, we’ve gotta be more exposed to a variety of things than we are inside office buildings, no?

    Just a thought!

  3. Justin says

    When addressing the last question about training for the “sport” of crossfit, you guys didn’t really address the importance of getting strong. The weights for the heavy events just keep going up and if you can’t handle them, then you won’t be able to compete. Josh Bridges lost multiple places in the final games standings this year because he couldn’t do 15 reps of deadlifts at 405lbs. Not to mention the fact that being stronger will make everything easier.

  4. Peter says

    Rob and Greg, as an Englishman I formally pardon your use of the word, “Spas/Spaz” hence forth.

    On many occassions the phrase,”You Sir, move like a spaz” has been highly effective at communicating one’s true feelings in a suscinct manner.

    Talking about fanny(ies) is also welcomed, but perhaps only after 9pm 😉

  5. Astrid says

    You mentioned that desiccated liver wouldn’t be a good idea, and referred to an older episode. I guess that you’ve covered this topic in the one episode, that didn’r recorde a few weeks back.

    Could you please give a quick overview on the reasons why one should avoid desiccated liver pills? I find them very convenient, but wouldn’t want to harm myself.

  6. beefwalker says

    “Oaf-ell” guys? Really? I can dig the American quirkiness with words like ‘herbs’, ‘aluminium’ and even ‘ass’ instead of ‘arse’ (or ‘fanny’ for bum instead of what it REALLY means! – (think ‘front bum’) but offal only has one pronunciation the world over and that’s “OFF-el”.

    Pedant-gland vented. Love your work.
    BW :-)

  7. says

    Re: Colognes and the like

    Recently I started using a drop of lavendar oil under each arm as “deodorant” alongside the occasional use of a deo mineral stone. Now, even though I’m a girl, every so often I struggle with stink that’s worse than any man could muster, so saying this works is saying something. :)

    And the interesting thing about lavendar oil is that it actually smells somewhat masculine, so it wouldn’t be weird for men to try this trick. I actually think it’s probably a decent strategy compared to all the other crap that people put on their bodies these days.

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