A big thank you to Nick for hosting this weekends shin-dig AND to everyone who came out! I lived in Seattle for 6 years and absolutely love the town, just could not get used to the lack of SUN. Folks had outstanding questions this weekend, thank you!
CrossFit Nutrition Certification: Woodenville, WA
Robb Wolf is a former research biochemist and 2X New York Times/Wall Street Journal Best-selling author of The Paleo Solution and Wired To Eat. Along with Diana Rodgers, he co-authored the book, Sacred Cow, which explains why well-raised meat is good for us and good for the planet. Robb has transformed the lives of hundreds of thousands of people around the world via his top-ranked iTunes podcast, books, and seminars. He also co-founded the 1st and 4th CrossFit affiliate gyms in the world, The Healthy Rebellion community platform, and is the co-founder of DrinkLMNT Electrolytes.
Search Robbwolf.com
Thanks Rob for all of the nutrition information. I’m still trying to process it all. I wanted to quickly comment on a couple of experiences since Saturday, gluten and sleeping.
I’ve been gluten/dairy free for three weeks doing Paleo/Zone. This is my third week doing Crossfit. My last workout was on Friday. I came in 4th (in time) out of seven guys who’ve all been there for a while.
On Saturday before the nutrition class I went out to breakfast and had somewhere between a third to a quarter of a pancake. I haven’t had much muscle soreness since I’ve started Crossfit, muscle fatigue hell yeah. So I was really surprised when I woke up on Sunday and I felt as if my forearms had been wrenched. I had no idea I was so sensitive to gluten. I upped my fish oil on Sunday and they’re starting to feel better already. That’s the last time I’ll be touching the stuff, not worth it.
I also mentioned to you that I was having problems sleeping more than 6hrs and that’s with taking benadryl. The only time I ever sleep 8-9hrs a night it’s because I’m really sick. You recommended ZMA and 5-HTP. I took them both and slept 8hrs (I still woke up about 3 times for less than 5min), but I feel awesome. Not sure which of the two helped more but I noticed the usual running dialogue that goes through my head as I’m laying there was much quieter or I could stop my thoughts completely.
Rosemary!! That is great! Well, not the gut-rot from the pancakes, but keep in mind there are great gluten free pancake mixes now AND there are some kick-ass low-carb pancake recipes using almond flour…look at the performancemenu.com offerings for some ideas. Keep me posted on how things go!
My first day of paleo- wish me luck!
I also just started throwing mass quantities of fish oil down the hatch
and you’re right, gluten free beer isn’t bad at all.
It’s “Woodinville”
Hey Robb,
Quick question. How do you feel about stevia and xylitol. Stevia is supposedly natural and xylitol purports/claims to be a natural insulin stabilizer with a GI of 7.
Also, I’m not meaning substantial use but just some in my coffee on the weekends and the occasional cup during the week. I don’t seem to have that feeling where I taste a little bit of sweet and I instantly want more.
Thanks,
Nathan
Nathan-
Stevia is in fact “natural” but so is plutonium! It does not mean it is good for you! I’d actually side with the xylitol over stevia. I’ve noticed stevia sweetened items ot get me on the sugar rollercoaster. Experiment and see how you respond.
Robb,
Thanks for a great cert. I was the woman in the front row, that came from the east coast. Anyway, I left hungrier, no pun intended, for more info. You overdeliverd to the max and I am on fire! Cannot wait to take our clients to the next level.
I wish there was a level 2 in this. I considered getting my master’s in nutrition but I think that everyone is still stuck in the matrix. I have an almost similar background to you in I have a Biological Science degree from Stanford and got into med schools, deferred admissions to play pro ball, but never went back. So, I love science and miss that level of learning. I put my husband to sleep talking about insulin for 30 minutes.
Who knew learning about insulin could be so exciting. You are a very gifted presenter.
Thanks again,
Val
Val-
You are TOO kind! I know your parents are in the area but I was touched you came by and sweated it out with us!
As to a Level 2- I’m working with Loren Cordain to develop an advanced topics in paleo nutrition. It will first be a seminar, then (hopefully) an accredited program. It will be awesome!
Awesome! I look forward to the seminars.
Thanks,
val
Robb, I wanted to also express my thanks for a great cert on Saturday. Being someone that likes to hear the “why” rather than the “just do it” I really appreciated the level of detail you presented.
I did have one other question for you but it was obvious that any time for “off line” questions were going to be monopolized by a few select folks.
Aside from helping clients and friends with their nutrition, one of the reasons I attended the cert is because I have Ulcerative Colitis and was almost medically retired from the Navy (been in 21 years) because of it and was hoping to get some ideas on how to better deal with my condition. . I have cut the gluten from my diet (since Saturday) and have increased my fish oil intake.
The question I have is this: Do you see any issue with using increased amounts of fish oil during periods of UC flare up?
Thanks again for your time and consideration.
Chad Hamm
chad- no problem with higher fish oil but I’d be surprised IF you have a flair if you are gluten free paleo. Search the site, I have afew posts on the topic.
Hey Robb, Just wanted to get your opinion of this article, especially since I started eating a lot more organic food.
http://news.yahoo.com/s/nm/20090729/hl_nm/us_food_organic
Mike-
Pretty standard stuff there. Soil quality and time to maturation DO influence nutrient qualities of food but much of the benefit is reduced pesticide levels. THAT SAID, a purely organic approach is not the most productive either, some mixed approaches seem to not only produce great food but also reduce fertilizer and pesticide usage.
Robb,
Thanks for the valuable info in the cert. Looking forward to your book.
I have a question: You recommended not having any fat in a PWO meal for someone who’s trying to lean out. Why is that?
Sean-
Mixing that up, if you are taking in carbs PWO then no fat, if you are REALLY trying to lean out then you are going protein and fat. Give that PWO tread a read from a few days ago and let me know if that makes sense.
Robb, Thanks for taking the time to answer my question.
Once one has gone gluten free paleo for some time. About how long does it take for the body to re-adapt to gluten intake again? Admittedly not because i would like to try but for arguments sake. i will be starting gluten free paleo this weekend.
Thanks for all the wonderful information at the Nutrition Cert. I plan applying it to myself prior to the folks that i train.
Thanks again
Garth
Garth-
YOu can find yourself sick almost immediately, if that’s what you mean by “adapted”.
Robb,
I am making the switch to gluten free. It has been easy to cut out the breads and such, but the hardest thing that im finding is EVERYTHING seems to have wheat in it. Including my jerky which I just bought to try to cut out the dairy. How much of an impact do products that have very little gluten (like my soy sauce marinated jerky) make? I remember you taking about breaking out by eating meet that was cooked on the same grill as a grilled cheese sandwich. But for someone who does not have any noticeable (severe) gluten allergies, will they still have the gluten free benefits even if they consume food that was slightly tainted with gluten?
Kevin-
this is a pretty individual thing but it does not take much to keep one fired up from the gluten. Trader Joes has a solig GF jerky and making it is not that hard with a food dehydrator.
Robb,
First off, absolutley great Cert. I was absolutley blown away by the amount of information and the ease with which you conveyed it and answered the massive amount of questions from a certain individual. Second, I’ve got a client who has had a heart transplant and a complete hip replacement. He took he info I gave him regarding gluten free paleo to his cardiologist. The Dr. said she didnt want him to eat eggs but once a week due to the cholesterol content in them. Any thoughts? or other protein sources that wouldnt affect his cholesterol as badly. Again, thanks to you and your wife for all your hard work in putting on the cert. two weeks gluten free and I feel awesome.
Adam
adam-
His doctor does not understand cholesterol metabolism or cardiovascualr disease risk factors very well. Perhaps ask the doc if trying the diet “as is” for a month and track pre-post blood work? Also, tell your friend to research high dose fish oil and transplants. There are some studies of people forgoing immunosuppressant drugs but not rejecting the transplants.
Robb
Ok, May i try again, i am hoping this question makes more sense.
Question:
How long does it take say a Soldier to adapt to eating gluten again without it making them sick?
One of the guys i am trying to convince sees that not being able to eat everything (“in case…”) is enough for him not to try. just trying to figure out a “number” for that argument.
oh and also what was that almost tempting brussel sprouts recipe, or at least ingredient list again?
Thank you for your time.
Garth
Garth-
It’s tough to tell. If someone is facing deployment I recommend they roll some gluten back into the rotation about a month before departure.
Recipe: onions carmelized in bacon, poured over brusle sprts and baked for about 40 min at 300F
Rob, I just wanted to say that I was at the Cert in Woodinville and it totally changed the way I eat now, Thanks for all the great info.
my question is You mentioned a good “Zone” diet to get really lean, I am 6’2 and about 190 pounds and I cant seem to really get that lean look I always seem to plateau. Can you go over the Zone idea again and if there is any way to get over that plateau and to start seeing real good progress in getting leaner.
and yes I am in Law Enforcement so my sleep schedule is off a little.
Thanks, Again
Sean
CrossFit Monroe
Sean-
I’d need a lot more details than this brother! i’ll do my best to help but this might be a good situation for a phone consult.
Robb,
I have tried cutting my carbs in half and increasing the fat, is that right? Right now I am supposed to eat 16 block meals but my schedule is messed because of work so I normally only get 12 blocks of protein, about 30 blocks of fat and about 6 blocks of carbs, does that sound right? Also I work straight graveyard shift 7pm-5am. I am just not seeeing the results that I would like to see, you probably hear that alot. Sould I try to eat more? or am I ok where I am at?
Hope that helps you a little bit
again Thanks for all your help
Sean
Sean-
More protein brother!! maybe as much as 20 blocks, tinker with that. The sleep issue is the killer…it will be hard as hell to lean out on that schedule. Do your best to get as much quality sleep as you can.
Robb,
One more question, I remeber you saying that taking Creatine was ok. How much should I take? I can’t remember if it is one tablespoon or one teaspoon a day or should I take more than that?
Thanks again,
Sean
Sean-
A tsp per day is good to go.