Here is episode 44 for your enjoyment. For those keeping score apparently the character that ate 3CPO’s eye in the Star Wars saga was named Salacious Crumb. That info provide via this handy list of the best Star Wars side characters.
Download a transcript for Episode 44
We lost the connection a few seconds around the 14 minute mark so I edited out the silence.
Here is the link to Kelly Starrett’s blog post about Ibuprofen.
Show Topics:
- Trouble with Paleo lifestyle change
- Feeling chronically cold
- Paleo without red meat
- Paleo without meats and eggs
- Carb sources for long backpacking trips
- Not hungry post-workout
- Ibuprofen post surgery
- Biosig results
- Maca & leaning out updates
- Hamstring activation
Show Notes – The_Paleolithic_Solution_Episode_44
For the love of all that is holy:
It’s C-3PO not 3CPO.
Not only will I live forever on the podcast, but in the comment section as well! I would love to discuss any and everything with Ze German Tane (he is German, yes?).
To further clarify, it wasn’t always this way but the longer I’ve been paleo the more this ebbs and flows. I realized I was eating PWO nutrition just because rather than because I was hungry. I’ve seen no decrease in performance.
As an aside, Stuart McRoberts noted this in “Beyond Brawn” when talking about his long deadlift cycle. Squats would cause no hunger but deadlift would having him stuffing his face for days.
An example: I had a workout last Thursday which was “merely” 5/3/1 deadlift. Flew to Cali on Friday and proceeded to put down nearly 3lbs of nuts (Walnut/Almond/cranberry/blueberry/black currant trail mix, and those damn Cocoa roasted almonds that Sprouts sells) over the course of 2 days.
Thanks for the response; roll through Austin and Keith Norris and I will take you for some amazing BBQ.
Best,
Skyler
Robb,
First of all let me thank you and Andy for all the information you guys put out to the masses. The comprehension of Nutrition and performance grows with each passing Tuesday, and that’s what brings me to the point of this message.
I would very much like to get to Atlanta to attend your seminar this weekend, unfortunately according to mind body it is sold out. I’ve gotten in touch with BTB and left a message in an effort to get on some kind of waiting list and this is truly the last way I can think of to reach out. If you could, please cut a poor college student a break. Thanks in Advance for any help you can offer…
Best,
E
Big Easy-
We are packed to the rafters amigo. I’ll get you into the next one.
Show Topics:
0. Introduction 0.00
1. Trouble with Paleo lifestyle change 4.30
2. Feeling chronically cold 11.48
3. Paleo without red meat 15.18
4. Paleo without meats and eggs 17.03
5. Carb sources for long backpacking trips 20.50
6. Not hungry post-workout 27.07
7. Ibuprofen post surgery 32.38
8. Biosig results 35.19
9. Maca & leaning out updates 38.50
10. Hamstring activation 41.30
11. End of Podcast 50.06
Adjusted for correct time on show topic 5.
Show Topics:
0. Introduction 0.00
1. Trouble with Paleo lifestyle change 4.30
2. Feeling chronically cold 11.48
3. Paleo without red meat 15.18
4. Paleo without meats and eggs 17.03
5. Carb sources for long backpacking trips 21.54
6. Not hungry post-workout 27.07
7. Ibuprofen post surgery 32.38
8. Biosig results 35.19
9. Maca & leaning out updates 38.50
10. Hamstring activation 41.30
11. End of Podcast 50.06
Hey Robb,
Can you explain your comment on why berries, papayas, and bananas would have less fructose overload because they are higher on the glycemic index when compared to things like apples and dried citrus? Is it just the lesser amount of fructose in the higher GI stuff?
Thanks
Mark-
Yes, high GI by definition means higher glucose content in fruit. A bit counter intuitive, but important to understand.
Thanks for asking that– I thought I misheard it. Great question and very much turns things around on the fruit front…
Hey Robb,
Thanks for answering my question again. I look forward to meeting you at the book release party at John Durant’s in a couple weeks!
Geoff
Dear Paleo Jedi, the existential hum of another Tuesday has been quelled by the PS podcast.
I reckon that you have probably nudged the listenership (if that isn’t a word, it is now) up above 6, if you include New Zealand (& the prison colony next door) as evidenced by the 1st question- it’s nice to hear another listener from the Old Country. If the book improbably falls flat, you two could easily move to Godzone and become “world famous in New Zealand”- (it’s like being Big In Japan). Just avoid Christchurch.
@David: Sounds like you need more kai- Puha and pork, perhaps.
@Barefoot Avenger (awesome!): Having done some aggressive camping myself, I wouldn’t worry too much about being 100% strict for a 3 day trip- maybe take some noodles as well. Try adding diced beef jerky to your trail mix also.
Not sure if Skylar and I could manage our own PS podcast (unless he is much more qualified than I). Unless we can answer every single question with “Do more constantly-varied functional movements with universal motor recruitment at high intensity across broad time and modal domains”, although we would score highly on the weird name scale. Also, there wouldn’t be the imaginative frisson of the listeners knowing that the two hosts represent either end of the somatype spectrum. Judging by his stats, Skylar and I are exactly the same size i.e. like pre-adolescent albino Na’vi, whereas, in my imagination, rather than Chewie and C3PO, you and Andy are more like Master Blaster (from Mad Max Beyond Thunderdome).
Gluten Is Dead, Long Live Bacon,
Tane (that’s “Taa-nay”, Andy)
Thanks for the great podcast.
What is your opinion on the post workout meal window for refueling. I am always stressing on how quickly i need to make my real food and I dont know if i am rushing for no reason.
thanks, mike
Please excuse the double-post, Paleo-bretheren,
@Skyler: Firstly, apologies for misspelling your name above.
Secondly, I’m not German, I just like wearing leather shorts. I’m a New Zealander living in the Middle East.
Big ups to the Lone Star State. My Dad is visiting Houston soon. I’ve asked him to get me a big hat, like you guys wear.
Also, many thanks to Mark R. for his weekly track listing work.
Re: Carb sources for long backpacking trips
This might be a really good opportunity to make a food dehydrator purchase and put that thing to use. I imagine dried yams and/or sweet potatoes would be an excellent thing to pack. Sprinkle those puppies with some cinnamon and MMMM!!!
I’m such a dork… I was cleaning my apartment listening to Robb mention how heavy the sweet potatoes would be and thought… “so dehydrate them!” Lightbulb moments that may fuel the masses someday…
Enjoy.
D 🙂
Tane,
You can see my build on my website. I’m nearly 100% of Casey Butt’s genetic potential for hardgainers (i.e. you can fit 3 fingers in the crux of my flexed arm). I have a 29.75″ waist (proper waist, not high school kid 3″ below the belly button waist) and a 36″ inseam. Suffice to the say I’m built like an ape and that’s why I climb rocks. I also play basketball and dunk on middle aged men…another tall guy leverage bonus. High fives to be had by all.
However, this is a business proposition post…perhaps Robb needs a proxy podcast for his trips across the country pimping the proper use of the word “diet.” Here’s the plan:
1. Find a former pro athlete who does paleo. Mention their Star Wars knowledge and willingness to get in a fist fight with college professors over milk.
2. Talk about our animals. I have 2 dogs; one from a long line of Lion hunters. Yes, lions. Roar and shit.
3. Cytokines, bro…cytokines.
4. By the third week we will have stock answers because people won’t listen to past episodes where we answer the same question over and over.
5. 12 pounds of grassfed beef a day.
I think we should call this show the “Paleolithic Salvation” or perhaps the “Paleolithic Solution…Solution.” What say you?
Best,
Skyler (your future business partner)
P.S.
Why are New Zealanders easier to understand than Aussies?
That Kelly link with the guy sitting in the ice bath gave me a flash back to when he worked on me. (shivers). He did say I had the tightest hips he has even seen. So Andy and I are kindred spirits.
Hi Robb,
Small update on the 6 week paleo trial results. Out of 20 who started 15 finished (difficult life circumstances stopped some people)
I’ve got 6 results in peoples own words with blood pressure and blood results. I’m still getting people to sending back results, but thought you might be interested in people’s experiences so far. All those participating were average people in the 30 – 65 age group (not CrossFitters, more like most people’s mums and dads!)
A couple of very cool results – every person so far with elevated blood pressure had a reduction to normal. Every person got significant fat loss, between 2 – 6 kg.
Another interesting fact – I had people get Vit D tests, nearly all were borderline low, even though we started the trial in early autumn, and 6 weeks later their vit D had either fallen further or just maintained even if they were taking supplements.
Anyway will post more but here’s a start, its on my blog (yeah I know everyone has one!)
http://www.paleozonenutrition.wordpress.com/2010/09/01/6-week-paleo-trial-results
Robb,
I seem to recall you saying that sweet potato skins contain lectins. However, growing up, I was always told that the skins contain tons ofnutrients. Then again, I was also told not to squat below parallel because it would damage my knees. So, should I avoid sweet potato skins or not?
Matt-
It’s regular potatoes that that have the anti-nutrients. REally only a concern if you have autoimmunity or you notice a sensitivity to these foods.
Just in terms of Paleo eating, what’s wrong with regular potatoes? Wouldn’t a Paleo era human have been as likely to eat potatoes as any other root plant?
Robb,
You often mention milk’s growth promoting properties (for good or bad). Are these properties still present in aged cheese, sour cream, and yogurt, too? I was wondering if the fermenting and/or aging processes stopped some or all of that.
Also, what about the highly processed protein powders and dehydrated dairy (like instant dry milk powders).
Thanks!
Roland
Robb and Andy, possible question for the show.
I’ve been an avid listener since the beginning (I must be number 3 then as Gato counts for one and Andy is technically just listening to Robb)
My main goal at this point is leaning out. I quit crossfitting myself into a wall 6 times a week at your recommendation and started working oly\power lifts more regularly. I recall you mentioning that max strength efforts are likely to suffer during a low carb phase; my question then is what (robotic voice here please):”time and modal domain” you would most recommend for someone leaning out?
Thanks a million both of you guys. I live in Alaska and if the -50 winters ever get to heavy I’m movin’ to chico.
Till then,
Aaron
I don’t see your point on the pemmican, Robb.
I know the caller asked about carbohydrates, so that was what he was after. But in passing you did say that pemmican would not be suitable for the hot weather. And I just don’t see this one. I’m not claiming to have field-tested pemmican under all weather conditions or anything like that, but I guess you could say the fur trade did that. Canadian voyageurs covered vast distances, and made portages with very heavy loads, on pemmican. And Canada, of course, can be blisteringly hot, since it has a Continental Climate. It seems to be no exaggeration to say that the fur trade, a huge and wildly profitable business, was running on it. There was even a Pemmican War – since you could, effectively, put a rival out of business by denying them a supply of pemmican:
“The “Pemmican War” of 1814 began when Sheriff Spencer, accompanied by Mr. Howse of the HBC Brandon House across the river, broke into the North West House, La Souris, on the Assiniboine River, and took four hundred bags of pemmican. Further pemmican, needed as food on their journey to Montreal, was seized from the North West fur trade brigades when they passed through the settlement center at The Forks …”
http://www.mhs.mb.ca/docs/mb_history/16/sackingbrandonhouse.shtml
As they say “on their journey”. It was the ultimate travel food. Presumably, the travellers didn’t consider stalking and shooting game to get food as they went, because of the time that would eat up on a trip. And salt pork and biscuit wouldn’t do, because it’s heavier than pemmican – and because you get sick on it (as sailors found on long voyages).
I wondered if you mentioned heat because of the thought that it might go off. It seems well-made pemmican didn’t. If the lean meat wasn’t thoroughly dried then it might. And it was very important to exclude all air from the parfleches it was packed in. (There are even reports of women jumping on them to do that.) But it’s said that carefully made pemmican would last for anything up to twenty years.
Quick comment re: Paleo backpacking. I can’t seem to get my nutrition right on my latest hikes. We are planning a few hikes in early Oct at a medium altitude (5 – 10K). First, I am actually going to start training by carrying pack on a couple of the local hills (crazy talk I know, it is very unlikely that only training weightlifting 2 or 3 days a week could have anything to do with my feeling like crap after a couple of hours on the trail), next I am going to start using Cliff Shots and Accelerade. I have had good luck with them in the past and am going to just optimize for fun and not diet. I will let you know how things go.
Reminder: Susan leaves Yosemite at the end of the year… Would love to visit with you and Nicki there before then.
Skyler,
It seems we were indeed separated at birth.
I like the business plan. When Robb and Andy (a.k.a. Master Blaster) go on vacation, we could stand in as the “Paleolithic Sciolism” and answer every question with “Eat Paleo”.
We need some catch-phrases, though. Like “Holy Cats”.
As to the question: Why are NZers easier to understand than Aussies?
The answer is “Evolution”.
Tane
“…Skyler and I are exactly the same size i.e. like pre-adolescent albino Na’vi…”
*That* is too damn funny 🙂
Great commentary on pemmican throughout; interesting!
On the idea of a podcast on “healing the gut” (mentioned in passing) . . . look into “the GAPS Diet” (Gut and Psychology Syndrome) http://gapsdiet.com/
Very complete dissection of the relationship between digestion and mental health, and a comprehensive plan (very Paleo / Weston A Price-ish) for healing a damaged gut.
Hey Robb,
Two questions:
1. Any worries about Vitamin A toxicity? One large (180g) sweet potato has almost 700% of the recommended daily value. Considering that I follow your prescription of post workout sweet potatoes, do I need to be worried? (please say no; I love me some sweet potatoes!)
2. Have you seen this study regarding long term low carb diets:
http://www.annals.org/content/153/5/289.abstract
Granted, I was unable to read the full study (the website wanted $15 to look at it for ONE day…), but what are your thoughts? My immediate reaction was “what the heck do they consider low carb?” but unfortunately I do not see an answer.
Thanks for your time; I love the podcast!
Robert-
1-No, vit a conversion via carotenoids is limited, see this post:
http://robbwolf.com/2010/06/02/vitamins-a-d-and-k-who-cares/
2-Everyone has a different def. Perhaps ketogenic should be the standard?
I like when Robb uses the term low-ish carb diet. I think that’s legit.
HA!
But yeah, I think ketogenic seems like a good way to define an actual low-carb diet, otherwise “low” is totally subjective.
@Diane @ Balanced Bites:
you need to monetize and start making money off the dehydrated sweet potatoes/yams. In Kelly Starrett’s words: Don’t be that guy (gal)…don’t be like Robb.
Ha ha ha! I actually just started making jerky for myself here 🙂 I am not really into selling much in the way of products anymore… but selling knowledge/education, that’s where I’m going to stay for a while!
Actually, with that, I DO wanna be “like Robb” and teach people how to go Paleo 🙂 Check out my website for where I’ll be in the coming months teaching Practical Paleo Nutrition Workshops!
I’ll second the Lara Bars for a carb source will out in the woods. I’ll pack them with me for various reasons just for this purpose.
Holy cats, gross mispronunciation of chutzpah at around minute 19.
In regards to the non-functional but super helpful movements mentioned in Ep. 44- Supermans, hollow rocks and hip bridges.
YouTube has taught me how to do these exercises, but I’ve a question about programming.
For a newbie, who thinks his biggest weakness is his low back, and is starting out very low weight on a 5 3 1 plan, should this newbie be doing these three exercises as a warm-up, as a “secondary exercise or just daily, for back health.
“Book anecdote”
I’ve ordered two copies of the Solution via Amazon.ca and they have told me it will ship on Sept. 15th. Since my order(Sept 2nd) I’ve visited 4 book stores hoping to get my grubby hands on a copy earlier. Alas, no luck.
Keep up the good work.
Finally got through the podcast and found the Hamstring Activation answer interesting. I don’t think “we painted ourselves in the corner with functional movements,” I think the S&C community forgot that the progression squatting starts way before actually squatting. For instance, if an athlete can’t open their hip fully, we need to get that single joint working before working on a multi-joint movement. Most mature education systems for movement or knowledge activities, like skiing, gymnastics, martial arts, music, English, math, etc. have fully recognized the spectrum of practice to performance, and have, at least one way of accessing the maturity of the athlete/student skill levels along that spectrum. S&C hasn’t a clue, as far as I can see, on how to teach what what we do.
Let’s use the analogy of music, functional movements are analogous to songs. I think songs are mostly how we “use” music so focusing on having our students be able to play songs is probably appropriate. However, that doesn’t mean that we play songs from day one, nor does it mean that whatever we play is a song. Scales are critical to practice but we tend not to perform scales. However, probably your first day(s) of instruction are probably going to be about the care and feeding of your instrument and then how to hold the instrument. I haven’t taken a music lesson in a long time but I would be shocked if most professional music teachers didn’t teach this way. I would be equally shocked if 10% of professional S&C coaches start off this way.
I think the problems we are seeing in both CrossFit, and in the S&C community in general, are a reflection of the maturity of the S&C education system rather than the goals that we have (i.e. a failure of the “how” rather than the “what”). I don’t think the solutions are that difficult to find, rather it is just a matter of adopting already (relatively) successful systems.