Tue, 22 February 2011
Finally Matt Lalonde joins us for what will probably be the first of many visits. Enjoy!!!
1. Re-address Blog Comment from Jon from Podcast 57:
I think a discussion on what the re-introduction of foods and the subsequent reactions to them means and why would be very interesting as a podcast topic. The paleo concept has expanded a lot from the original ‘cavemen did this so you should to’ logic of guys like cordain (another thing mentioned recently on the show, how robb has become more science orientated because of matt lalonde), but I still think at times robb reverts back to the ‘re- introduce it and see how you feel’ logical fallacy too often, because I bet almost any food completely eliminated for 30 days and then re-introduced would have negative effects and may take a few months to re-sensitive yourself to, so a talk on why this matters (scientifically preferable rather than anecdotally) would be important. It needs to be more than just ‘gluten makes my joints achy’. I’m very surprised that some of your clients eat gluten, robb seems to think 100% of people should avoid it 100% of the time. Another thing is the constant reference to autoimmunity. I get that anecdotally people with these problems see benefits from paleo, but what relevance is this to people without autoimmune conditions? If dairy aggravates autoimmune stuff, what does this mean? Sometimes it seems like robb is implying that because people with (chrohns, rheumatoid arthritis, coeliac, hashimoto etc) get messed up eating a certain food that the food is bad for everyone, but they are a special population, and that’s like comparing the carb needs of a type 2 diabetic to that of an athlete. Again, i recognise this is a problem of the very broad audience of the podcast, but I think some more clarity on the real underlying WHYs need to be answered. For example the ‘these foods have only been around for 10000 years’ line, this is assuming a linear evolution, which many experts suggest is not the case, so maybe Robb could discuss why we did or did not evolve more quickly after the invention of agriculture (http://the10000yearexplosion.com/).
2. Ben Wheeler says:
I’ve been looking forward to seeing you on the show for some time now! A few questions from a fellow Canadian:
1. Could you please explain the difference between physiological insulin resistance and pathological insulin resistance. I think this is something that gets very mixed up not only in the mainstream, but in the low-carb/paleo community.
2. Cod Liver Oil- WAPF says yes, Cordain says no, who do the lay people believe? Both have very good researcher on both sides. Could it be the problem lies with Cod Liver Oils that have been striped of natural A & D and replaces with the synthetic variety?
3. PWO carbohydrate- I know you wrote a stellar piece sometime ago on Low-carb and CrossFit. How has your viewpoint evolved from that experiment, and over time?
3. Debbie says: December 17, 2010 at 3:55 pm
Matt, I have really been working at being a Paleo health person. My only problem is I have Hashimoto disease. I work out five days a week. I watch what I eat. Perhaps more of a 85% paleo. What can I do to speed things along. I have been doing Paleo since May 2010 I have lost about 15 pounds, very, very slowing. Lots of tweaking with my thyroid meds and I continually tweak my food. Can you give me any suggestions? Thanks in advance – Debbie M.
Diane @ Balanced Bites says: December 17, 2010 at 5:28 pm I’m going to throw my .02 in here before Matt (or Robb) gets to this one… if you’re not 100% gluten free, you need to be- as of yesterday. Seriously. So that 85% paleo… it needs to be 100% gluten free at a minimum! Datis Kharrazian talks a lot about this topic (the gluten-autoimmune thyroid connection) and I’ll be hearing him speak more about it next month here in the Bay Area. I’ll report back if there’s more.
julianne says: December 19, 2010 at 9:07 pm Totally agree with Diane – I have Hashimotos. Get Dr K’s book and read it – it is useful, be super strict gluten free. Go 100% paleo. My anti-bodies are dropping since gluten free. Don’t go too low carb though, I’ve found so keep in a little good fruit like berries and good starches like sweet potato. Do the anti-autoimmune protocol in Robbs book, see if that helps. (Dairy and nightshade free). Make sure your vit D is around 45 – 50. Take omega 3. Be careful with iodine. It can cause a flare up.
4. Ben says:
Short and sweet: what type of eating would he recommend to a lean 31 year old, strict paleo for 1.5 years, 164 lbs at 5 ft 11 inches who is looking to get body weight up to aprox 180-190 pounds on Ripp’s Starting Strength program. I am only 1.5 months in and slowly gaining weight, and progressing on Ripp’s linear path, while maintain strict paleo; i only ask if Lalonde thinks there is another way of eating that would be more beneficial given my goals. If not, cool ill keep up strict paleo – it is after all very tasty and effective. I just want to know if he thinks this is the best path. Thanks. Deas: update yer blg dood.
5. David says:
He mentioned in an interview that he only eats two meals a day. I am interested in how he get’s enough calories to support his performance efforts. When does he eat and what does it consist of – both workout days and rest days? Also, if this is an individual thing or if it is something he recommends for everyone?
References from Matt's interview:
•Impaired cellular insulin binding and insulin sensitivity induced by high-fructose feeding in normal subjects. Am. J. Clin. Nutr. 1980, 33, 273-278.
•Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin resistance sensitivity in overweight/obese humans. J. Clin. Invest. 2009, 119, 1322-1334.
•Long-Term Effects of Moderate Fructose Feeding on Glucose Tolerance Parameters in Rats. J. Nutr. 1981, 111, 307-314.
•Alterations of the Intestinal Transport and Processing of Gliadin Peptides in Celiac Disease. Gastroenterology 2003, 125, 696-707.
•Gliadin Induces an Increase in Intestinal Permeability and Zonulin Release by Binding to the Chemokine Receptor CXR3. Lammers, K.M. et al. Gastroenterology 2008, 135, 194–204.
•Gliadin, Zonulin and Gut Permeability: Effects on Celiac and Non-Celiac Intestinal Mucosa and Intestinal Cell Lines. Scandinavian Journal of Gastroenterology 2006, 41, 408-419.
•Surprises From Celiac Disease. Alessio Fasano, Scientific American 2009, August, 54–61.
•Effect of Short-Term Starvation versus high-fat diet on intramyocellular triglyceride accumulation and insulin resistance in physically fit men Exp. Physiol. 2006, 91(4), 693-703.
•Influence of dietary fat composition on development of insulin resistance in rats. Relationship to muscle triglycerides and omega-3 fatty acids in muscle phspholipid. DIabetes 1991, 40(2), 280-289
•Fish oil prevents insulin resistance induced by high-fat feeding in rats. Science, 1987, 237(4817), 885-888.
•Physiological Compartmental Analysis of Alpha-Linolenic Acid Metabolism in Adult Humans. Journal of lipid research 2001, 42, 1257-1265
•Dietary Docosahexaenoic Acid as a Source of Eicosapentaenoic Acid in Vegetarians and Omnivores. Lipids 1997, 32, 342-345.
•Intake of a Diet High in Trans Monounsaturated Fatty Acids or Saturated Fatty Acids. Effects on Postprandial Insulinemia and Glycemia in Obese Patients with NIDDM. Christiansen, E.; Schnider, S.; Palmvig, B.; Tauber-Lassen, E.; Pederson, O. Diabetes Care 1997, 20, 881–887.
•Influence of Dietary Carbohydrate Intake on the Free Testosterone:Cortisol Ratio Responses to Short-Term Intensive Exercise Training. Eur. J. Appl. Physiol. DOI: 10.1007/s00421-009-1220-5.
Show Notes - The Paleo Solution - Episode 68
Download Episode Here.
Tue, 15 February 2011
Here is episode 67. One week until Matt Lalonde makes his first appearance on the podcast. Be ready!!!
1. Question from Antoinette:
2. Question from Loren:
Hi, First off I love your podcast, and since newly starting paleo about a month ago, your podcasts have helped me tremendously. I am a nurse practitioner, love evidenced based medicine, and love how you back up this diet with your understanding of it down to the molecular level. Since starting, I've lost 10 lbs, I never have heartburn or IBS issues anymore, and I am finding that after I went through my 2 week lull, my mind is now sharper.
The question is, I run long distances, half marathons and marathons. Since starting this diet, when I run, I feel really weak, and my legs feel like lead. My typical diet is veggie omelet blueberries and coffee in the morning, salad with grilled chicken and evoo and balsamic vinegar with apple for lunch. I have afternoon snack of macadamia nuts and a banana, and dinner is beef or chicken with lots of veggies. Is it my diet? I tried adding back sweet potatoes, but I get instant stomachache whenever I veer from the diet. My next half marathon is in may and I am starting to train now. After 2 miles I just can't seem to run anymore. Any suggestions?
3. Question from Thomas:
Robb & Andy, can't wait until they do an SNL skit on your podcast. Andy's laugh and Robb's constant one-liners still won't be better than the original though!
2. Just like everyone else who asks questions here, I'm trying to lean out (last 5-10 lbs) but am also looking to put some lean mass on. I'm 6'-1", 190lbs. Cross-fitting 3x per week for 3 months now, Paleo for 3 months as well, and now I can see the top of my abs with just a little love-handle action...
I've recently calculated my protein intake and was surprised it was less than 100g per day (don't weigh or measure and just didn't have a clue). I have upped that to roughly 1g per lb. of body weight (which is a surprising amount of meat) am taking Natural Calm, Omega-Maine Fish Oil, and 5,000 IU's of Vit. D. In addition to protein, I accompany most of my meals with steamed veggies and cook my meat in olive oil (typically). Other than the meat and olive oil I don't get much fat... Should I try to get more fat in if I'm trying to lose those last few lbs? What is the best type of fat to try to include if so (avocados, coconut oil, etc.)?
Am I on the right track with this stuff and would I benefit from Super Enzymes?
3. (only if you "need" to fill time) On that same blog post (39 and I look AMAZING!!) It seemed like you were taking an entire "Super Supplements" store worth of supplements. I thought going on Paleo was all about getting everything you need from whole foods. What gives?
4. Question from Sean:
Love your book, blog and podcast, you are really changing lives, mine included!
I am 32 yrs old, fit, live healthy and been training since 16. I have been having consistent migraines with aura all my life, (I am 32 yrs old) that seemed to be brought on by stress, lack of sleep working nights or some trigger foods.
They weren't frequent, about every couple months but brutal with all the full body symptoms when they came.
Ever since I started taking ZMA in Sept, 2010 for enhanced sleep, and workout recovery I haven't had ONE migraine! I haven't changed anything else but did some research and found a lot of stuff on magnesium supplementation reducing migraines for many sufferers...
This is a life saver for me and would appreciate your thoughts on migraines and magnesium, and maybe even the zinc?
Thanks Robb, keep doing what you do!!!
5. Question from Yak:
Hi Robb & Andy,
I stumbled across the podcast a couple of weeks ago and I'm having a great time listening to the backlog of episodes.
I have one goal and that is to look good naked. This however is complicated by the fact that although I feel like I'm doing the right things I can't seem to shift the concentrated fat that's stored in my bum, love handles and waist. I also have a bit of man-boob going on, otherwise I look great! From what I've been hearing & reading this could be down to my Cortisol levels, insulin resistance, thyroid function or too much estrogen. Or maybe all of the above. Either way I'd love it if you could throw some ideas out there for what I could try to address these issues. Would it be worth getting a BioSignature reading a la Poliquin?
A little about me:
Male, 6 foot, 170lbs.
I always had issues with eating sugar and refined carbs and my goal was to lose weight and just feel better. I stumbled across the paleo diet from Mark Sisson's book The Primal Blueprint about a year ago and have been eating that way ever since and feeling great. I eat plenty of protein, fat & veggies, no sugar or gluten. My dairy intake is limited to cooking with butter from grass fed cows (Kerrygold) and my fruit consumption consists a couple of hand fulls of berries a week. I don't weight or measure but I'm confident I'm getting close to 1 gram of protein per pound of body weight a day. I do gym work 2-3 times a week and play football (soccer) a couple times a week. I get 8 solid hours of sleep and take fish-oil and vitamin D supplements daily.
If you can help me find a solution to my quest I'll be eternally grateful!
Keep up the great infotainment!
Yak from the UK
P.S. I don't recall which podcast I was listening to but you mentioned you wanted ideas for t-shirts. Since one of your themes seems to be that you only have 6 listeners how about a shirt that says something like "The seventh listener" next to some Paleo Solution logo?Hi Robb & Andy,
6. Question from Nathan:
Assuming you could get a population of people who followed the "paleo prescription" of diet and exercise with a longevity bias, and assuming these people avoided death by accident, what is you speculation on the processes that would ultimately kill them? (presumably in their 90s/early 100s)
7. Question from Sam:
Robb, you made some statements in your book about the cholesterol levels in paleo man. The numbers were low. I'm in strict compliance with your guidelines and have been for four months and my numbers aren't so low. Without going into my numbers, I want to ask how you got the facts on the cholesterol levels of paleo man and to ask you why so many of us seem to not be replicating those lipid numbers. I know enough to not ask you what the numbers mean, so I'll limit the question to what I've asked, which pertains to the contrast between what you wrote our blood should be when following the Paleo Solution and what many of ours are. Thanks for your time.
8. Question from Louis:
Hey Robb and Andy,
Apologies if something like this has already been covered, and thanks again for the great work you guys are doing.
9. Question from Scott:
A better alternative for those that want some supplementation?
10. Question from Future Amy:
Loved your book and really enjoy the podcasts. We recently started the Paleo diet and aside from my debilitating Nutella withdrawal, it’s been a pretty easy transition. There’s been some debate in the house about what constitutes “lean meat,” specifically grass fed beef. I’ve read in other Paleo guides that meat should be trimmed of all visible fat. Do you stick to this rule? I was wondering if there’s a particular cut of beef that’s better than others. And for ground beef, what do you recommend for the lean to fat ratio and why?
Thanks so much for your help! Look forward to hearing from you.
11. Question from Bennett:
Hey Mr. Wolf,
12. Question from Jeremy:
Rob love the show and the book thanks for making the world a healthier place.
I recently read a blog from a Doctor on vitamin D and strength. The Doctor says that vitamin D may help with overall strength in athletes and 40 percent of America is Vitamin D deficient. I was under the impression that vitamin D was a fat soluble vitamin that helps with calcium absorption and can also be produced naturally by sun exposure? Do you know of any studies or evidence that vitamin D helps with our muscle strength? Thoughts and theories are appreciated. I just don’t like drinking the juice until I read the ingredients.
P.S blog link is below-
Detailed Questions - ThePaleoSolution-Episode67
Tue, 8 February 2011
Back with Episode 66. I will include the show topics list and detailed questions for each future episode.
1. Question from Diana:
Hi Robb and Andy
How do you recommend I sustain my training load from work (6 hours of classes - 3 x 1 hr Spin classes, 2 x 1 hr Bootcamp classes and 1 Body Pump class) without shooting my cortisol sky high and overtraining (which I think was the problem that brought me to Paleo originally.) In addition, to the above training, I also run 5-6 days a week (sorry!)generally in the 8-12km range though previously while training for marathons, much more.
2. Question from Stephan:
Hi Robb and Andy. I've noticed this issue come up several times on your show. Someone starts out with a paleo diet and gets their bloodwork done. The results are often a big drop in triglycerides and an increase in total and LDL.
3. Question from Jesse:
4. Question from Sally:
Hi Rob and Andy, Your podcast’s not bad!! Yeah, you might have changed my life a bit, but whatever...
5. Question from Tiki:
Saw this guy fight on strikeforce over the weekend. He is 48 and from what I've read and heard the announcers mention, he only eats one meal a day , at night, usually soup and salad. Any insight on how someone can do his workout routine and only eat one meal which is mostly vegan and be in the shape he is in at 48 no less? Is it the sprinting? Is it the fasting? Fucken sickass genetics?
6. Question from Kass:
Hey Robb and Andy!
7. Question from Mrs. F
Hello Robb and Andy,
8. Question from Ultimate Russell:
Hey Robb and Andy, hope you guys are well. Robb, I saw your blog post about fitness at almost 40 and I think you look great, man. And of course Andy, you're beautiful as ever... Anyway, Robb and Andy, how do you feel about Zero Calorie Energy drinks? I do enjoy one a couple times a week but am a little concerned about artificial sweeteners (I've read a lot of negative things but then I read totally conflicting statements) I figured if I want an answer that jives with my lifestyle you would be the guy to ask. Usually when I have one it's during a long drive home in place of a cup of coffee. I have paid attention to see if I notice any negative effects on myself and as of yet there have been none. So tell me, anything to worry about or is a couple of energy drinks a week okay?
9. Question from Keith Norris Wannabe:
Thoughts on isometric exercise? A worthwhile pursuit?
10. Question from Future David:
It's not so much a question, rather, a general "podcast slogan" as I was contemplating T-shirt designs for you guys. Tell me what you think...
11. Question from Deb:
Can eating paleo heal a borderline low functioning thyroid?
12. Question from Alex:
Hi Rob and Andy,
13. Question from Mike:
Robb and Andy great show. My question today involves Leptin Resistance. I began Paleo just
14. Question from Adam:
Hey Robb and Andy, love the book and podcast. Thank you for all you two do. I want to look awesome naked (think Brad Pitt in Fight Club, or a gymnast.) I have a lot of equiptment at home (pull up bars, kettle bells, dumbbells.) I like the idea of P90X for getting ripped, but I think I overtrained when I did it. What type of exercises/frequency would you recommend for someone at home to get jacked. I do care about having functional strength, but I prefer to look good. Sorry I never have had a six pack and I want to by the time I turn 30 in six months.
Show Notes - The Paleo Solution - Episode 66
Tue, 1 February 2011
In today's episode we talk about why Robb looks so small next to Art Devany, John Welbourn stops by to give his insights on the recent incident at Iowa, and we answer your questions. I am going to start including the questions from each episode in the blog post as well as in the show notes to make searching easier.
Oh and Happy Birthday to Robb!
In The News:
13 Iowa Football players hospitalized after a workout:
1. Question from Brandie:
We are a CrossFit Family, I do it and my 3 sons do CrossFit Kids. My oldest son, who is 10 years old, has alapecia and I am trying find out if there is anything dietary that we can do to curb the onset. I know it is a autoImmune disease similar to Crones, but that's about all the information we can get from the doctors since it is not a serious illness. But it does affect his energy level and behavior when it comes on. This is his second major outbreak he's had, but has had more frequent lighter episodes.
Any direction you could give us would be greatly appreciated.
This isn't a Paleo question, but I've noticed that you have mentioned spending time in Nicaragua on several occasions in the podcast. I am an experienced world traveler, fluent in Spanish, and I have an opportunity to travel to Nicaragua this summer but I would be taking my six year old son with me. I've spent quite a bit of time in high-crime areas such as Rio De Janeiro and though I never had any problems, I probably wouldn't risk bringing my son there at this time. My wife is very worried about the level of crime and infection in Nicaragua. Is her fear of the unknown justified? What attracts you to Nicaragua? Is it kid-friendly?
3. Question from Gittit:
Robb, happy belated birthday and thanks for all the information you so generously put out there!
In your "My Training at 39" post you mentioned something about melatonin worsening sleep issues when they are GABA related. I was wondering if you could elaborate on that a bit. Here's my story in a nutshell and why this comment of yours struck a chord:
I'm a born night owl and have always had trouble keeping in sync with day and night. I've tried taking melatonin to help fix my sleep, 3-5 mg, but about half the times I take it the result is horribly fragmented sleep. I wake every 2 hours, or wake up after 5 hours and can't fall asleep again. Without melatonin my problem is falling asleep, but once I'm out I sleep deeply for 9 hours. I do keep basic sleep hygiene, sleep in a dark room and drink my last coffee no later than 4 PM.
Interestingly my 19-year old brother independently has the same reaction to melatonin and our doctor has never heard of this phenomenon in anyone else.
Thank you for any input you may have, and again thanks for all the information peppered with good old tough love. Always looking forward to more.
Gittit from Israel (old student of Ido's, really looking forward to your new project together! Feel free not to broadcast the parentheses =))
4. Question from Courtnay:
Hello Robb and Andy,
I know your paths have diverged with our old friend Barry and all his weigh and measure nonsense, however, I still like to loosely structure my paleo meals around the "blocks" system in order to have an understanding of how much of everything I'm eating. I like the idea of knowing what to tweak based on how I look, perform and feel. My question is about measuring protein. My husband and I have been debating for years whether meat should be weighed before or after cooking. I think that if you measure it before cooking you are measuring water weight because when you cook it, it weighs a lot less. My husband thinks that that is wishful thinking. As much as I realize the relative insignificance of this issue, I would love to settle this debate once and for all. What do you think...measure before cooking, measure after cooking, or throw the scale out the window?
5. Question from Jaison:
Robb and Andy,
Some background: I am 5'9" male, 160lbs, have been 100% paleo for 1 year and have dropped from 224lbs (64lbs lost this year), from 36% bodyfat to 13% with embarrassingly little exercise, although I have been doing p90x for about 3 months now. Been doing Leangains IF for about 2 months now with good results. But it's time to step things up and be specific. my main goal right now is to gain muscle mass, and then get under 8% bodyfat. I'm just confused as to, well pretty much everything to do with programming for these goals.
Love the podcast I have read the book TWICE, you have really changed my life.
6. Question from Kyle:
Hi guys, I am a new follower to the podcast, never knew it existed until a resent Hawaii visit.
I went to the Natropath in order to get some herbal anti-inflammatory medication as opposed to taking your usual NSAID's. After looking up what causes Gout I was fearful that my Paleo diet was a contributing factor.
So please tell me I can continue eating Paleo, that I don,t have to go vegetarian. Also is it true that I should listen to what the blood group diet suggests... Because with the elimination of chicken, pork, trout, seeds eg sesame, pumpkin I,m kind of left with only 'the meats that I should only have 1or 2 days / week.
7. Question from Joshua:
Hey Robb and Andy
8. Question from Emma:
I guess everyone begins these things with a spiel about how they've been listening to you from the very beginning, so I might as well follow suit: I've been listening to you from the very beginning.
My mom was diagnosed with Non-Hodgkin's Lymphoma in October, and is currently undergoing chemo. I understand you believe this type of cancer to be in the family of auto-immune diseases that can really benefit from a diligent no-gluten, low-carb policy. Where I'm not clear about is how she should handle the issue of red meat. Many sources say to avoid the stuff as much as possible, but those are the same people that are also recommending vegetarianism and "healthy" whole grains. My family tries to eat mainly locally raised, grass-fed meat, and my gut feeling is that this should not be problematic to her recovery. However, I'd like something a little more solid than my intuition to make such a judgement in this case.
How do you feel about people eating grass-fed red meat, or for that matter any sort of red meat during cancer treatment? Should they limit their intake, or is it not much of a concern? If you could also please cite some sources I would appreciate it. I've tried searching pubmed and google, but to no avail. I mostly come across studies linking red meat consumption to increased risk of cancer, which I already know to be a shady manipulation of variables that doesn't properly represent the entire picture.
Thank you so much for your help and insight!
9. Question from Colby:
Robb, saw this story on Yahoo front page this morning. I'm sure you've heard about it or will soon, but I just had to comment. Is this article a joke? It seems to make all kinds of wonderful claims, but then does nothing to back them up. How is it that studies and/or articles keep coming out that contradict Paleo, but they cite little to no research?
I fear that the ease in which someone can post groundbreaking new diet research, all for a buck, is the biggest opponent that Paleo faces. Especially b/c once these diets/fads are disproved, people then lump every other diet/lifestyle (i.e. Paleo) together and label them a fraud, fad, scam, etc.
Just my 2 cents
Show Notes - The_Paleo_Solution_Episode_65
Download episode here.