Here is episode 49 for your enjoyment!
Download a transcript of Episode 49
Show Topics:
- Insects
- Impact of Adipose Tissue On Body / Effects of 1 Large Meal / Benefits of Walking
- Tingling After Meals
- Blood Work Results
- Bananas as Potassium Source
- Protein Shakes
- Trouble Keeping Weight Down on Free Eating Paleo
- Creatine
- Fitness Certifications
- Magnesium Supplementation
Show Notes – The_Paleo_Solution_Episode_49
Download episode here.
Hey there,
just one more question on the Magnesium stuff: Many supplements, especially many “ZMA”-supplements, have some Magnesium Stearate added. Now I’ve read different things on that, so my question is: Is Magnesium Stearate, even in the “smallish” amounts you find in supplements, bad and to be avoided? Or totally OK? (Makes a lot of difference money-wise, because the supplements with Magnesium Stearate added are much cheaper)
Thanks,
xz123
Emily Deans (evolutionary psychiatry) did a couple of great posts on magnesium recently:
http://evolutionarypsychiatry.blogspot.com/2010/09/magnesium.html
http://evolutionarypsychiatry.blogspot.com/2010/10/magnesium-and-brain.html
Those links don’t answer my question (unless I’m blind), but they are interesting nonetheless. Thanks :]
Hey Robb!I have a friend who is severely overweight. He was 5’8″, 325 lbs in the Spring. He started going to a doctor who is also a nutritionist. His regimen is 2 eggs in the morning, raw veggies for lunch, and 8 oz chicken, pork loin, or lean meat with 2 cups cooked veggies for dinner. The kicker is the doc has him on phentermine as an appetite suppressant. Its working so far, he’s losing about 5 lbs a week, should he just stick with it at least until he’s under 200 lbs? How bad is phentermine?
Another question: He got all his bloodwork done and it says he’s not pre-diabetic and that his cholesterol is ok… but he didnt do the test in a fasted state. He ate 2 eggs several hours before he had his blood drawn. I’m going to go with him to his doctor appt on thursday. (I happened to be driving up to Yuba City from San Diego anyways.)
Should my friend get all his blood work re-done? I think so, but I may have to convince his doctor that its necessary. Got any scholarly things I can say to be convincing? Could two eggs completely foil his numbers? I find it hard to believe that someone can have 50% bodyfat and still not be prediabetic or not have significant insulin resistance.
Hey Multibomber,
If your friends numbers were “ok” then why does it matter if he wasn’t completely fasted? There are lots of overweight people with “good numbers” and lots of thin people with “bad numbers”. I wouldn’t be overly concerned with them. I know they’re nice to follow throughout treatment to try to see progress, but I’d concentrate more on how your friend looks, feels and performs (Robb you’re going to have to add a “TM” to that line). From what the literature says, uppers only tend to add a small amount to the actual weight loss.
RxList says that phentermine is an amphetamine, and is used temporarily (a few weeks max) for appetite suppression. I don’t see the point, personally. Your friend will probably need to be losing weight for more than a few weeks, so I don’t know why he’s on appetite suppression, aside from the fact that he’s barely eating any food. I think the caloric restriction is a little extreme, and may end up as a stressor to his body.
Ultimately, the program he’s on doesn’t sound very sustainable, but at least he isn’t on the skinny bitch diet.
oh Ya, my friend is only 29 years old btw.
Hi, I’m the powerlifter from question #7. Thanks for answering my question! I’ve become a huge fan in recent months.
I want to make sure I understand your recommendation. You want me to not eat fruit or starchy carbs except after metcon workouts, correct? After weight training, I should not be eating any significant carbs? This is the opposite of my intuition as I view the weight training workouts to be more important and more taxing on my recovery.
Although not technically insects, there’s really no practical difference between them and shrimp, crab, lobster, or crawfish (AKA mudbugs). A crab is just a giant sea cockroach with a nasty disposition. And oh so delicious.
It’s all chiton, yes?
Chitin, yes. (Actually, a chiton is that thing that you see in the tide pools. The one’s in Nocal look like loaves of bread. Confusingly, they have carapaces of chitin. It’s all very confusing)
So, chitin is a glucosamine compound that is found in all arthropods (crabs, lobsters, spiders, insects, shrimp, etc). It’s a tough and pliable substance that is used, among other things, as surgical thread because it is easily broken down in the body. The hard shells that crabs have is a chitinous matrix covered in calcium carbonate. I guess similar to our own bones except our matrix is collagen.
I know. Way too much information. But your comment drove me to look all this stuff up in Wikipedia. And since I went to the trouble I thought I’d share. 🙂
What is really interesting, is that chitin (N-acetylglucosamine) has a binding effect to dietary lectins. I wonder if this is responsible for the symptomatic improvements in rheumatoid arthritis patients? Would these patients be better served by just avoiding dietary lectins in the first place? I would think the dosages for glucosamine would need to be rather large.
http://www.drdavidfreed.co.uk/sc-lectingroup.html
Robb, Andy, good stuff as always. Lovin’ the podcasts. 🙂
One quick follow up regarding Jon’s question. If I am calculating this correctly using the Iranian equation, while the numbers aren’t ideal aren’t they within the ballpark of what is average? For example, the Iranian equation being:
Total/HDL: ideal = 5 or below
Trig/HDL: ideal = 2 or below
LDL/HDL: ideal = 4.3 or below
So according to Jon’s numbers the following would come to:
Total/HDL: ideal = 5 or below (Jon’s = 5.4)
Trig/HDL: ideal = 2 or below (Jon’s = 2.3)
LDL/HDL: ideal = 4.3 or below (Jon’s = 3.7)
I’d love to get your thoughts on this. Earlier this year I received cholesterol numbers that alarmed me (even though I have been eating mostly Paleo for a while now) and after some research learned (or am under the assumption) that the number alone at a macro level is alarming but the ratios are what truly give you what is reality. Please correct me if I am wrong. Would love to get your insight on this!
Robb and Andy –
Whatever you changed with the locations of the MP3 – it’s now blocked here at work.. It happend last week also.
Makes it a pain to download at home and send here….
Robb,
Just finished the book, great job! Question, I love Bacon, is there such a thing a too much bacon? I eat about 2 slices a day.
Thanks
No such thing as too much bacon….2 slices/day = weaksauce 😛
Bacon = proof that there is a God.
Bacon makes everything better. I put bacon on my bacon.
If there is any amount that is too much – I just don’t want to know 🙂
Check out this bacon treat!
http://www.marksdailyapple.com/primal-bacon-explosion/
I’ve been using Doctor’s Best for magnesium supplementation but going to finally give Natural Calm a whirl and see if I notice any difference.
FYI
“Mice exposed to even dim light at night gained significantly more weight and lost glucose tolerance compared with mice housed in a dark environment at night …”
http://www.medpagetoday.com/PrimaryCare/Obesity/22689?utm_content=GroupCL&utm_medium=email&impressionId=1286950541076&utm_campaign=DailyHeadlines&utm_source=mSpoke&userid=149655
Really appreciate the last question on magnesium. Still working on getting you guys my first 3 biosig stats and protocols I followed.
Still reading the book, love it and trying to get everyone I work with to buy it!
think you guys will like this..lol
http://gizmodo.com/5662271/watch-six-months-of-a-happy-meals-eternal-life
Hey Robb,
Just wondering your take on the Progenex Recovery stuff. Been reading some good stuff on it and the guy who came up with it seems be very widely respected. Seems like just normal whey to me with some carbs thats overpriced, but thinking there may actually be some legit science behind the type of protein used. Any thoughts?
The claims are so over hyped it’s stunning. Find a gluten free whey (not all are) and run with that.
If you want the anabolic like results these guys claim, 300mg of a testosterone analogue might do it. Even then you will NOT replicate your best leg workout hours after a session. Not steroids, not Progenix can produce this.
Hey Robb, just wondering about your take on the Pea Proteins on the market. I know they have a good BCAA content but what about any lectin concerns?
Just not a fan of protein powders. I’d roll with whey if I did anything.
Hey Robb,
I submitted a Podcast question, but it might be answered here more easily. I had a question about coffee PWO. I drink coffee (black) in the morning when I wake up. I do morning weight training (fasted + BCAA’s via Leangains), then head to work afterwards. I usually drink more coffee on my way to work (45 min to hour trip), and will start my feeding window when once I arrive at work. My question is, will drinking coffee PWO have any negative effects on growth hormone release after weight training, because of any potential effects on cortisol or insulin? Would it be better to keep the coffee consumption to before my workout, or does it matter?
Oh no, I just looked at the magnesium I have and it is the oxide type. Is it so bad that you would recommend dumping it and be more careful next time or go ahead and use it (I haven’t hand any trouble with it) and be more careful next time?
No, justswitch next time.
Hey Robb,
I just finished your book and I am a bit confused with regards to magnesium dosage. You talk about a 1,200-2000mg per day range. Is that supposed to be elemental magnesium or magnesium citrate? It is my understanding that only some 10-20% of magensium citrate yields elemental magnesium. So should I be taking 20g of magnesium citrate to get that 2g of elemental magnesium or 2g of citare is all I need? Your help would be greatly appreciated. Thanks!
Fitness Certifications: I think the best certification right now is NASM’s Performance Enhancement Specialist (PES). While I haven’t taken the test yet, I have been studying their materials and was training a coach who took the test. There is a sample chapter here: http://www.nasm.org/train/.
I am making this certification required for my coaches (and myself) in 2011 because it has a great combination of Exercise Science fundamentals like the CSCS certification, but also some really good day-to-day coaching information.
While the CF level 1, CF Football, etc. and other programming-based certifications are good and necessary. If you don’t know the fundamental principles, (e.g. functional anatomy, functional biomechanics, basic exercise physiology, motor behavior, etc.) it will be very difficult to progress as a professional coach. From the athlete’s perspective, you will just have a bag of tricks without a context (i.e. priority or focus) and they will be less inclined to refer to you. More importantly, from your peers (and other practitioners in the health field), it will look like you aren’t professional and they won’t be inclined to share their knowledge.
Spot on Saul.
bacon flavored lip balm! WIN
http://www.thinkgeek.com/caffeine/accessories/ce5c/
Robb, Andy –
In reference to creatine ingestion, what’s y’all’s (yeah, I’m from Tejas, y’all) opinion on downing the stuff, post work-out, *with a shuttle* (grape juice, for instance)? Assuming one is spot-on Paleo, is a shuttle even necessary? I can certainly see the need of a high GI shuttle in your everyday “sugar burning” athlete so as to drive an insulin spike, but for the Paleo athlete, this seems to me to be a bit of unnecessary overkill. Thoughts?
Thanks — and you two *really* need to get out to “the ATX” soon; a gnarly workout, plenty of Meesus TTP’s Paleo grub, a warm bed and eager fans await…not to mention the Austin night-life 🙂
Great podcast.
I’d love to make it out to the OPT cert, sounds like a good one from what I’ve read and heard Andy talk about it.
Here’s a good study you’ll probably like (high fat diet and fasted training)
http://www.ncbi.nlm.nih.gov/pubmed/20837645
Robb, when you get a chance can you still send me that pic of us from the Atlanta seminar? You can send it to my nickname/username at Gmail.
Thanks, keep rockin guys!
Hey Robb,
To follow up with the protein question. Have you looked into or hear anything about All Pro Sciences’ Grass Fed Whey Protein? I know you are not a huge fan of protein powders but being in college sometimes these fit my schedule better then making a meal. Just curious if you think that this would be a better choice then other protein powders out there. Here is a Link http://allproscience.com/complete-100-grass-fed-whey-protein.html
I have a really funny story about this…Mat Lalonde ate this guy for lunch at the CF Foot Ball cert. it’s SLIGHTLY better than standard whey.