Sumo Deadlift High-Pull – Episode 148

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Topics:

1. [4:42] Switching Around Your Diet (Diet Confusion)
2. [10:47] Sumo Deadlift High Pull
3. [22:57] Icing For Inflammation, and Foot/Knee Positioning For Olympic Lifters
4. [37:02] Cataracts
5. [41:27] HIV
6. [45:37] The Dietary Composition And Energy Expenditure Study in JAMA
7. [51:28] Baby Not Fat Enough
8. [56:14] Speeding up Keto Adaptation
9. [58:22] Ideal Ratios Of Fat Intake

 

Questions:

1. Diet Confusion

Justin says:
Hey Robb and Greg,

First off, I want to thank you for the plethora of knowledge that you drop on us every week. I only recently discovered the Paleo Solution podcast, but have quickly gone through the last 50 episodes. Suffice to say, you have blown my mind with all of the information you provide. And you’re blowing my friends’ minds, who all now listen too. There hasn’t been this much blowing since [insert inappropriate joke here].

Anyway, my question has to do with Diet Confusion, as I call it for lack of a better term – a la muscle confusion, I’m wondering if the body adapts to one way of eating, and needs a change from time to time.

Case in point: I tend to get on food ‘kicks,’ where I get into 2-3 Paleo ingredients and have them all the time. Right now, I really enjoy tuna and pistachios (don’t ask me how that came to be), and tend to include them with most of my meals. My previous hankering was for peanut butter and bananas, which lasted through most of the summer. Don’t worry, I have a variety of veggies and low glycemic carbs – I’m not just living off of fish and nuts 🙂

With most of my ‘kicks,’ I initially find great results as I switch up my diet – my energy shoots up both in and out of the gym, and I achieve nice strength gains while dropping 0.5% or so of body fat.

After several weeks of a new diet, however, these gains really plateau. I hit a wall where I my energy drops, and my body fat ticks up.

What gives here? Could it be that the body adapts to a new diet, much like it would a new workout routine? Or is this the most ridiculous concept since The ThighMaster? Even if I don’t make the podcast, I’d love to hear your thoughts on varying one’s diet every so often.

Keep up the awesome work!

 

2. Sumo dead lift high pull and application

Stephanie says:
Hi!

I don’t have any formal weight training experience, just anecdotal, my own trial and error and reading articles and books on various styles of weightlifting, etc.  I am writing to you Robb Wolf and Greg Everett to help me out on something I am trying to understand. The Sumo Deadlift High pull is being taught at the gym i go to. It is being taught as a quick movement, powerful like an olympic lift. I find this confusing because, the high pull portion seems to cause so much stress on shoulder, wrist and elbow flexion (thinking impingment of shoulder) I cannot think of any reason I would want to perform that movement dynamically.  Is there any reason for performing a Sumo deadlift high pull quickly? Granted i have used high pulls with wide to narrow grip training as a competitive bb and also used sumo deadlift but not together and dynamically.
Thank you for your time and hopefully another tool i can put into my workout box.

 

3. Greg Everett Vs. Kelly Starrett

Peter says:
I no bad grammar make Greg mad, so I try to be OK.

The article Greg wrote on feet forward vs feet pointed out during the squat was very interesting. While watching the olympics I’ve noticed that the athletes performing the clean and jerk point their feet forward during the first pull (deadlift), and feet out during the front squat; though I’ve also noticed most of their knees go valgus. (because they’re lifting too much weight?) Could you expand on what you said about the knee rotating, and stretching non-stretchable soft tissue?

On the topic of Kelly Starrett, he recently posted a video talking about reducing inflammation with icing to be not such a good idea. Did you watch this and what is your take on it?
Link: http://www.youtube.com/watch?v=0UmJVgEWZu4&feature=g-user-u

Also what’s up with Robb’s eyebrows? In most interview videos I’ve watched he has this ability to always talk with one eyebrow raised. Thought I’d just mention it so he would get super conscious of it now :P. Good job in spearing that beast in Icaveman btw.

 

 

4. Paleo and cataracts

David says:
I’m 74 and with moderate cataracts – surgery planned.  Since I was 27 I’ve eaten mostly what I’d call “natural foods” – that is, lots of veggies, fruit, and loads of whole grains but with plenty of meat – lots of southern fried chicken.  Until recently my BP was 120/80 although it is sometimes higher now.  I’ve had fairly high cholesterol for years but refused meds thinking I could deal with it via nutrition and exercise.  Other than that, and the cataracts, I am, as far as I know healthy – no aches, pains or limitations.  So my question is:  While I understand that if I had eaten Paleo all along I might not have developed cataracts can eating paleo now do anything to reverse the cataracts?  Thanks.

 

 

5. HIV and the Paleo diet

Melanie says:
One of my children has recently found out that she is HIV positive (we are still waiting on the Western Blot test to make sure she did not get a false positive) but I am wondering if there have been any indications that going Paleo would help to prolong her time without meds.  Any information would be appreciated as I am not an advocate for Western medicine and the longer she can stay off the meds the better in my opinion.

 

6. Just to get someone fired up… namely Robb – Also, (brown-nosing) great talk at AHS12

Kate says:
Dear Robb and Greg,

Hello! I’ve listened to almost every single podcast and I’m a huge fan.  I want to say something sassy and clever, but right now I’m like one of those middle-schoolers overthinking the “coolest” lines in my head so I’m just going to skip it

I just saw this in the New York Times and felt a little bit of rage, however, as I am not an expert, I wanted to throw it out to you two for analysis.  It is Dr. Jules Hirsh shooting down the recent JAMA study showing people on a high-fat diet burning more calories than they consumed.  In the interview, he also references a similar study he did where they measured .  I was wondering – what do you think of his analysis of the study/what do the different results of the two studies say?  Additionally, could Dr. Hirsch have been right about the difficulty in measuring energy output?  He seems to blame calorie differences on lost water weight, but here I’m confused.  If a calorie is a calorie is a calorie, why isn’t a pound a pound (a pound)?

Here is the link to the NY Times interview:

http://www.nytimes.com/2012/07/10/health/nutrition/q-and-a-are-high-protein-low-carb-diets-effective.html?_r=1&ref=nutrition

Here is a link to what (I believe) may be the study Dr. Hirsch refers to in the interview:

http://www.ncbi.nlm.nih.gov/pubmed/18842775

A little background: I just saw Gary Taubes speak at AHS12 and I believe he references the same JAMA study, but obviously he had a different interpretation.

 

 

7. 7 month old not fat enough

Tim, Kristen, and Zoey say:
Robb,

I have been an avid listener of yours for a while now and have been eating paleo for about 2 years.  My wife, reluctant at first, started eating paleo-ish while she was pregnant and post pregnancy went full paleo and is now 100% paleo now that she sees and feels the effects!  Our problem now is that our 7 month old isn’t gaining enough weight to please the pediatricians.  She was exclusively breastfed for the first 6 months and now eats real solid foods (peas, carrots, sweet potatoes, chicken, pears, apples and avocado).  We keep upping her solid food content but her metabolism is crazy high and she seems to burn off everything that she eats.  The pediatrician now is strongly urging us to give her formula a few times a day and add some grain snacks and infant cereal.  I don’t have a realistic option to go to a new doctor because I am in the military and our health care options are limited.  She is hitting all of her developmental markers and everything else is great, they just want to plump her up.  A friend of ours has twins that were born at the same weight as our daughter and was the same weight at 3 months.  They started them on formula and they ballooned up (literally) and the look swollen and frankly unhealthy.  Should we be worried about the low weight if she is hitting all of her cognitive and developmental markers and is otherwise healthy?  Are there any other healthy foods we can add to give her more food that will help her grow?  I know you usually deal with 24 year old dudes that want to bulk up not 7-month olds, but maybe now that you have a new addition to the wolf-pack then you can understand my frustration/confusion.
Thanks

 

8. Speed up keto adaption

Ben says:
Hey Robb how’s a goin?

First off, I bought your book and liked it. Definitely the best ‘paleo’ book I’ve bought so far.

So yeah, I work in a warehouse and eat a super unhealthy diet to get through the day (ENORMOUS amount of carbs). Every time I try to go keto while working, I always can’t get keto adapted fast enough, and my quota plummets and I get in trouble. Phinney and Volek seem to think it can’t be done in less than 2 weeks, but I’m not sold on that.

Basically, so far this is what I think would yield the fastest keto adaption time:
1)After eating coco oil, go on a 48 hour fast.
2) Begin eating a healthy keto diet heavy in coconut oil.

Would walking be detrimental or beneficial? I can’t figure out what this study means:
http://www.ncbi.nlm.nih.gov/pubmed/6353933

Thanks for any help you can provide!

 

9. Macronutrient ratios for Fats

Nikki says:
Dear Rob and Greg,

Love your show and look forward to tuesday, listening to you all the way from London, England.  It’s become particularly funny recently for me to hear Rob references his family (my daughter is called “zoe” and I’m Nikki too).

Okay, I am really hoping you guys can help me out here as I have been searching for the last piece of the Paleo puzzle.  I understand that PUFAs are not good, but no where can I find a recommended amount of saturated, fat, monostaurated fat and polyunsaturated fats one should have daily. I’ve been Paleo for 5 months now and I am (still) confused about the macro nutirnent ratios of fats.  As a former researcher for the BBC, you’d think I’d be able to track down this information, but alas, I have not.  I use FitnessPal to keep track of what I eat and use their custom settings for my carbs (10%) protein (20%) and fats (70%). Last week I heard the Australian  writer David Guillespe (Fear of Fat) say one should’t have more than 6g of PUFAs so I’ve got that value now.

Please can you tell me  how much of the other 2 fats I should aim for.  I am 5′ 8″  133 lbs (60kg) and 11.2 % body fat.  I do 3 strength sessions a week.

Cheers (as the Brits say)

Greg Everett

Greg Everett is co-host of The Paleo Solution podcast. He is the owner of Catalyst Athletics and co-founder of The Performance Menu. He was a competitive weightlifter under renowned coach Mike Burgener, and is the author of "the best book available on Olympic weightlifting": Olympic Weightlifting: A Complete Guide for Athletes & Coaches and Olympic Weightlifting for Sports