Here is episode 38 for your enjoyment. Here is link for the Whole30 program version 2.0 that we discussed during the episode.
Download a transcript of Episode 38
Show Topics:
- Injury Recovery
- Quinoa / Optimal Fitness for BJJ
- Cocoa
- Krill Oil / Sweet Potatoes
- Ketosis
- Cheat Days
- Follow-up from Christina
- Wheatgrass Juice
- Stomach Pain
- Protein / Scoliosis
- Cyclical Ketogenic Diet
Show Notes – The_Paleolithic_Solution_Episode_38
Hey Guys — thanks again for the info, and thanks so much for the Lights Out recommendation. Far more info than I anticipated.
Quick question –> when was fruit served an indictment? Doesn’t it depend on the type of fruit, and aren’t some ok while others are not? Each morning I have a bowl of berries (blue and straw-), with either some grapes, cantaloupe or grapefruit…total is about 25-30 grams of carbs.
Am I misunderstanding this because I thought the antioxidants provided would offset the nagative ramifications. Arghh…
Mark-
Folks looking to lean out tend to do better with little fruit. The amounts/types you are using are fine, no worries there.
Robb,
I’m 40 years old, 6″1′, very lean 192lbs. For the last 4 years i did strict crossfit main page which was I enjoyed but caused my strength levels to drop over time. In order to gain some strength back I now do a “strength biased” training program based off the Westside Barbell training method with max effort days, dynamic effort days, and met-cons and skill work sprinkled in where appropriate. I have a 345 back squat, 435 deadlift, 3:50 fran, 8:11 helen.
Ok, now to the question:
For years I’ve been taking whey protein powder to keep my protein intake in the 1 gram per pound of bodyweight range. I eat a strictly paleo diet with the exception of a whey protein shake post wod that has 50 grams of whey protein, 1/2 cup blueberries and light coconut milk. After reading what Dr. Cordain has to say about whey, I would like to find another protein source. Can you recommend something to replace the whey protein powder or do you think I even need to replace it.
As always, thanks for your generosity and the great work that you do,
Jay
Jay-
I’d jsut try to get more meat, seafood etc. Give it a shot and see how things go. If you find the results to be sub-par you can always go back.
Hey Robb,
Love the talk around managing workouts to match your lifestyle. I think this is a very important topic as I’m quickly learning that I can’t burn the candle at both ends (been doing it for many years). My main goal now is just to look decent, need to lose about 10 pounds of fat to get there, while having energy to stay focused at work. I feel I’m strong enough and I definitely don’t care what my Fran time is. I’m more interested in the “health and longevity” thing now. Do you think doing Krav Maga class 2-3 times a week and a strength workout (squat and weighted chin’s for example) once a week would fit the bill here?
Background behind this thinking: In the beginning of the July I tried doing a WOD a day, sometimes two (one right after another), on top of Zoning (trying to lean out, used your recommendation of half carb/sub fat on some days). It was all going good until about a week ago. Since then I have had no motivation to train and no energy during the day (feel like I could go to sleep at anytime). I’m not counting blocks anymore, just trying to eat enough real food now to get my energy levels up instead of worrying about leaning out all the time. I really think this is due to a lack of recovery. Due to long days in the office, I usually only get about 6 hours of sleep a night and now I know that it is not enough to support me if I train hard. Your guidance on this helps me temper my expectations of myself, despite being a young guy (26 y.o.). Just another example of needing to listen to your body.
any tips for an eczema sufferer? just started paleo 2 weeks ago, no grains, only dairy from heavy whipping cream and whey protein, salsa with eggs at breakfast for the only source of nightshades..otherwise diet consists of the usual, but not grass fed beef due to the cost
Gary-
Give it some time, add fish oil and vit-d (2-5K IU).
listening to podcast, regarding wheat grass…is there anything legit to ingesting chlorophyll? one my friends who is all into the detox diet crap, acai berry juice, and other fad products often talks about it
Gary-
chlorophyl has some good uses but most of the folks into cleanses are…weird. Not very scientific but my observation.
I had a question about calcium/magnesium ratio… what is the proper ratio? I’ve seen general guidelines of 2:1 (C:M) and others mentioned 1:1 for our paleo ancestors (but I’m not sure on that)… I was curious because Natural Calm has a plain magnesium supplement, a 2:1 calcium to magnesium ratio supplement, and a 2:3 calcium to magnesium supplement… trying to figure out which would be best. Currently just been taking the plain magnesium, but I was wondering if I was consuming too much magnesium and not enough calcium. (don’t they “compete” with each other in the body?) I eat very strict paleo, with plenty of green leafy veggies. Maybe a better question is, should I even worry about supplementing with magnesium at all if my nutrition is dialed in?
Mical-
I Like the effects of the plain Natural Calm. Not really a fan of calcium supplementation due the increased lotting potential.
I seem to be having an issue with coconut milk. About 20 minutes after consuming it I get stomach pains that cause me to feel a little nauseous and I sometimes get the chills as well. GI distress sometimes but doesn’t always accompany this. Could it be that I am just having an issue with the fat since I had my gallbladder taken out about a year and a half ago? I doesn’t say, down a whole can or anything – just made a curry. Coconut milk seems to be really popular with paleo, could I be okay on just avocado, coconut oil, olive oil? I don’t consume nuts often as I feel “funny” after eating them – not bad just a little off.
Renae-
The GB issue is likely the problem. Taking Oxbile with your meals like almost certainly help. Keep me posted.
Gary,
re eczema, dairy is an issue for some – if not clearing I’d test cutting the whey protein / dairy and see if that helps.
RE bone healing – I came across this supplement regime – women who put here husband on this – and apparently the the orthopedic surgeon was shocked… ” no one heals this fast” he said.
She said ..”this was the formula I came to from hunting my books out and looking at alternative fracture care.”
Looks sound:
Magnesium Malate 500mg
D3 (oil cap) 5000IU
Boron 500ug (I think a 3mg tab)
Selenium 200mcg
Zinc 70mg
MSM 1000mg
This was for an NZ setting – and boron and selenium are low in our soil.
RE cocoa – I love it – have got used to it without sugar:
1 tsp cocoa powder, hot water, coconut cream or heavy cream- Yum!
Keeps me awake at night though. So it’s a day drink for me.
Humor: http://www.youtube.com/watch?v=DZp1bLh06Fo
Steve:
An instant classic!
Robb, just wanted to say.. you’re cool.
Thank you for doing what you do.
That is all.
Thanks DH!
Dont be scared about the magnetic bands. This is a natural practitioner that is performing Quantam BioFeedback this is very popular in Foreign countries and has truly started to take off in the states.
I have undergone this testing and without giving the practitioner any information, the system was able to nearly describe to a T my symptoms and reactions to certain foods.
Also this machine usually from what I have seen from friends always says ” No Gluten”
check out quantum biofeedback on google for more info
Hey Mark Lanza,
As I understand the biochemistry, excess fructose (with the caloric excess we have as western people) is the first ‘chink in the armor’ towards body composition shifts through leptin resistance.
I personally eat a piece of fruit here and there, but try not to eat a bowl of rice, and fruit, and honey (I mean, even though it’s all paleo)
My family has had the best results with a Lalonde-esque Paleo Low-Carb approach, about 25g of carbs a day which means preciously small amounts of high-fat chocolate a day.
Hope that helps clarify some – the paleolithic solution kicks serious llamas’ asses’
Robb,
I’m your 10,000th fan!
In seriousness, can you comment on the oft-quoted boogey man that protein intake — at the level of 1-2 g/lb — will vanquish the kidney and liver? You always manage to sum up these questions quite nicely. Thanks for the podcast!
Robb-
Just finished reading Lights Out and was wondering about the idea of eating plenty of carbs via fruits and veggies in the summer and greatly reducing or eliminating carbs in winter. If I read correctly, Wiley said we should put on weight during summer months when fruits and veggy are plentiful and cut back when the season is cold and less carbs are available naturally. Im 97.64% paleo with cheats being 90% dark choc bar once a week, and heavy cream in my decaf coffee. Charleston SC. Male, 6?05, 230, 35 yo, crossfit 3-4 week but increase rx weight and work at 60-70% max effort, 5000mg vit D, tons of fish oil, and magn. Im not concerned with body comp but rather focused on great health, energy levels, and disease free life..
Quantum bidofeedback is the method of using the wrist bands etc. Totally legit operation, dont be scared.
Hey Robb, looking forward to hosting you this weekend, one quick question about ZMA, Natural Calm, and Magnesium Citrate:
I’ve been using ZMA for about 1.5 years now, and was thinking after you mentioned Josh Everett’s issues with ZMA in a past podcast, that I what I thought was just “foggy/groggy” feeling in the mornings after taking it might actually be high Zinc levels.
So I’m going to try just Magnesium for a little while and see what the results are. I was comparing Natural Calm (350mg Magnesium Citrate/serving) with Now Foods Brand Magnesium Citrate (200mg Magnesium Citrate/serving). I don’t like mixing powders and would much rather throw down two pills before bed than have to make tea every night, so I went ahead and just ordered the Now Food pills.
Q1. Wondering if you or your readers have tried both and noticed any difference.
Q2. Wondering if anybody else has made the switch from ZMA to just Magnesium Citrate and seen any cognitive difference?
Gary – I had psoriasis for 15 years. In December 09 I started strict Paleo for 3 months, no cheats, no whey, some nightshades, 2 grams of fish oil, 500 magnesium and 2k Vit-D. Skin cleared dramatically but it too awhile. As of today, some areas that were covered with scale are absolutely clear and everywhere else significantly improved. I don’t know if eczema and psoriasis have a similar etiology but the results are amazing to me. Gaining strength and losing bodyfat was my Paleo goal and I achieved that as well, but I never imagined my skin would get better.
Robb,
Longtime lurker…etc. I train w/ David Osorio @ CF South Brooklyn and was excited by your shout-out to him in Episode 33…I wonder how to marry your discussion in that episode of the need for LSD training and building an aerobic base with your comment in this podcast about how one can be reasonably fit, strong, good lipids, look good naked, etc. with some strength-biased/bodyweight training and a few anaerobic workouts a week. Can both be true? Or is it just about having different goals in each case?
I wonder if you’ve done research for your book about the sustainability of animal product consumption on the planet. We’ve already the stories about the destruction of rainforests in favor of grazing land for animals. I wonder if you’ve tied that into the proliferation of agriculture for plant foods as well, and if the whole system could collapse if we stick to our “grocery store is cheaper” than finding other alternatives to sustain ourselves? What’s more primal or paleo — changing the macronutrient ratio of what we eat each day, or changing the source of what we do eat?
Cheryl-
http://www.springerlink.com/content/r1277l2428v10637/
Leaving for a trip, will try to touch on this more. Also read the Vegetarian Myth.
Robb,
I am happy to hear your book is near the printing stage. I already preordered two copies on amazon.com. I must say I am very excited about reading this book.
Robb,
Thanks for the input, really appreciate it…can’t wait to get my hands on your book.
I upped the vit-d to ~2.5k IU from about 1k and doubled my fish oil from 2.4g EPA/DHA to 4.8g EPA/DHA and already seeing my skin dramatically healing, wow great stuff thanks so much! its amazing!
I always knew the eczema was a sign that something was wrong (too much inflammation?) even though I am in decent shape (6′, 205lb 8% bf, 3m Fran, 370lb dl, good hdl/ldl# and triglycerides) and thought I ate well until I discovered your blog and the paleo diet concept. Biggest change has been from the grains and dairy (minus eggs) elimination.
My eczema is not severe, just have about 5 nickle to a quarter sized patches on my arms/fingers. I do Krav Maga & a Pavel style strength training (used to abuse myself with 5 days of crossfit main page & krav 2 nights)..the krav seems to really light it up, especially later on after showering etc. I think its a combination of a lot of sweating and the stress drills.
I’m taking Caltrate http://www.caltrate.com/products/caltrate600dplus_chew_lbl.asp is this stuff Ok for vitamin D supp, or is there something better you would reccomend?
In response to Renae’s post about the GB; I just read in Mary Enig’s book”Eat Fat, Lose Fat…” that coconut oil is the perfect fat for those without a gallbladder because it does not require bile to digest. Not that oxbile might not help, but I thought I would share since I just read it.
Sleep!
I can’t dial it in! I am giving up and seeing a doc tomorrow.
Everything else I can control is good. Paleo eating for 1 year. Looking good, feeling good – don’t care about performance outside of lifting heavy (for body composition, and fun! – no goals).
I daily sup with 4 gm dha+epa, 8000 iu d3 and 500 mg magnesium oxide.
I eat mostly meat, spices and some veggies in what ends up looking like a Berkhan 16/8 IF. I’m not trying to IF – I just don’t get hungry until noon.
I’ve tried between 1-4 mg of melatonin. I’ve tried 1-5 gm of L-Tryptophan. I’ve tried an OTC sleep aid. I’ve tried all three together. I’ve tried low-intensity cardio an hour before bed. I don’t go to sleep unless I have NorCal margaritas.
I’m 35. I’ve got huge stress, 2 little kids – 1 with special needs. I can’t make the stress go away. It’s not all bad stress, but it’s still stress.
My insulin sensitivity is great. My leptin sensitivity is great. I am assuming that I have whacked out cortisol issues.
I’m thinking my doc is going to prescribe some sleep meds. I’m hoping to use this as a crutch to develop some good sleep patterns and get to some kind of *normal and wean off them.
My question is: what, if anything, should I consider from a paleo nutrition and supplementation perspective to combat any hormone or metabolic derangement sleep meds might cause.
I wouldn’t go the pharma route but my sleep deficit is starting to mess with all aspects of my life and is a road block to progress on many levels.
Thank you so much for the podcast! Can’t wait for your book.
Robb, again and again, awesome work.
If a similar question has already been asked, feel free to ignore.
Today I walked into my local health food store and picked up a bottle of Carlson’s Cod Liver Oil (liquid). It was rather hot today, and the bottle was just on the shelf.
I may just being paranoid, but after your rants about oxidative load and rancid PUFAs beg the question – Do I need to worry about PUFA oxidization, or rather ‘lipid peroxides’ in these cases? Or does the seal on the bottle prevent this?
If this is a concern, would ordering ‘discounted’ fish oil off Amazon that has to travel 1000 miles in the middle of summer a bad idea?
Anyone find the thread on the performance menu forum robb mentioned regarding programming around jiu jitsu training? I searched but couldn’t find it.
Thanks,
Padraic
http://performancemenu.com/forum/showthread.php?t=5420
Hey robb, just re-posting this because I think you missed it after all the movnat posts.
—
Hey Robb,
What is your take on this?
http://www.ehow.com/way_5645330_alternatives-stomach-acid-test.html under the ’self test,’ using baking soda to test for low stomach acid. Would that be a good primer before taking hcl supps in case you’re not deficient and you mess yourself up? Or is it not legit?
Robb, found these cool WW1 and WW2 food posters I thought you might get a kick out of.
http://www.good-potato.com/beans_are_bullets/index.html
This one in particular:
http://www.good-potato.com/beans_are_bullets/chapter2/ch2gallery5.html
Thanks for the reply Robb. Could you explain what you mean by “increased lotting potential” though?
Mical-
I think that was supposed to be “clotting” potential. The formation of blood clots.
I really should have learned to type in high school!
Whenever I hear about saponins, I think ‘anti-cancer’. That’s especially true for the branch known as triterpenoids, and especially within that branch are apple peels and the molecule in them which promotes apoptosis in malignant cells. Just goes to show, there are at least two sides to everything 🙂
So it shouldn’t be a surprise that there is also some research into the quinoa saponins and their own anti-cancer activity. Just mentioning, not advocating anything.
And btw, the incidence of small intestinal lymphoma in those with celiac disease is about tenfold that of the general population. It’s still quite rare, though – and seems more common in celiac PTs who hadn’t eliminated all gluten and so had experienced active disease over the course of many years.
Ken-
totally, and these actions are via immune stimulation if I recall. This could certainly work both for and against us.
Hi Robb,
Until your book comes out, do you have any book recommendations on nutrtional bichemistry for a layman like me. I would like to have a little better understanding of some of the stuff you discuss in the podcasts. Most of what I can find seems to be geard toward graduate students and people with years of experience in the medical field.
Keep up the great work,
Thanks
gyges-
only a couple of weeks! Just picka topic and google it…amazing resources are just a search away.
What does Robb have to say about Acylation-stimulation protein and fat storage?
I’m hearing some scary stuff such as that it is 6 times more powerful in storing energy as fat than insulin and that fatty foods are what increase ASP :S
SVEN!
Great question, will look at this soon.
Hi Robb,
Quick thyroid update:
Since dropping iodine supplement, my TSH has dropped right back from 13 to 6.3mIU/L. Still above ideal but interesting experiment. (Don’t take a lot of iodine with Hashimotos!)
I have picked up a copy of Datis Kharrazian’s book “Why do i still have thyroid symptoms when my lab tests are normal”
It is excellent – I think you would like it. So I’ll try that protocol and see if I can get anti-bodies down.
http://www.thyroidbook.com
Julianne-
Super interesting.
Robb–I know it’s out of your hands but FWIW I preferred the original book cover to the current one.
Yep, me too!
Robb,
I was just diagnosed with a DVT ( blood clot) I am now off birth control, I do take calcium ( caltrate 2 x per day) along with Vitamin D ( 4,000 iu) Natural Calm, Fish Oil ( 19grm) Multi Vitamin
My back ground, 49 female, had my thyroid removed 7 yrs ago due to cancer, take synthroid each day ( .137mg) Had some osteo penia ( spelling?) so doctor put me on regular calcium and vitamin d, she also recommended an rx for Fosomax. I do not take that. Have seen some improvement in my numbers without it.
I saw your comment about calcium and natural calm and the mention of clotting potential. My question is should I be doing something different? Want to be sure I am not increasing my chances even further for a another clot.
thank you,
Cindy
Cindy-
bounce it off your doc but I’d ditch the calcium supp.
I can’t seem to download Pocast 38, it does not appear as a link…. Help
Posted it to twitter. Greetings from the Speedy DNS.
Just a question about Magnesium supplementation Robb. What’s the difference between Magnesium Oxide and Magneisum Citrate? I wanna know if the following is an accurate description of their differences:
Absorption
•In her book “The Magnesium Miracle,” Dean estimates that the body digests and absorbs about 4% of magnesium oxide, which means the body will only use 12 mg from 300 mg of elemental magnesium oxide. Magnesium citrate boasts a much higher bioavailability rate, perhaps as much as 50% of the elemental magnesium.
Laxative Effect
•Since the body absorbs so little of magnesium oxide, the other 96% stays in the intestines and acts as a laxative. On the other hand, cells take up more of the mineral from magnesium citrate, leaving behind less of it in the intestines to stimulate the bowels.
Also, are pill forms as effective as the powder that you mix?
So I read most of her book and I have yet another question. I bit the bullet and bought “Natural Calm” so disgard that question.
My next question is a bit more slippery. WHEN should I take magnesium? It is said in “The Magnesium Miracle” that saturated fats bind with magnesium making it unsoluable. So it’s best to eat it on an empty stomach. On the other hand, you are most defecient in magnesium in the morning time.
So….Do I skip breakfast and take magnesium supplements, or, do I delay the magnesium supplements two to three hours later and eat breakfast first? If the latter, then how long till I can have my next meal? Or in other words, how long do I have to wait till my magnesium is mostly absorbed and I can eat a fatty meal?
Next question. I was intrigued Robb, by your comment that “Exercising on an empty stomach can turn on some pretty interesting genes.[sic]” So I am intrigued by your intrigue so I would like to try this. The question is when should I bring in the magnesium? Exercise depletes magnesium and other minerals of course. I suppose the answer to this question is to as you suggest get 25-50% of your carb intake as a PWO (maybe a banana and apple), get some lean protein with little to no saturated fats (i.e. chicken breast? Can of sardines?). And because your saturated fats are low you can take your magnesium then, perhaps with a second helping of it.