CBS News San Francisco recently did an in-depth report on The Paleo Diet. In this informative five part series, Kim Mulvihill, MD of CBS HealthWatch follows The Paleo Diet for just two weeks with remarkable results: reversed insulin resistance (insulin resistance precedes the development of Diabetes 2), reduced blood pressure, and reduced LDL (the bad cholesterol). Dr. Mulvilhill also lost 30 pounds by continuing to eat a diet of lean meats, fish, vegetables, fruits nuts and by eliminating all dairy, grains, beans and processed foods (a.k.a. – The Paleo Diet)!
It took mainstream America decades to recognize that cigarettes could kill. The same may be said of sugar. There is a growing body of research that points to sugar as the proverbial smoking gun as it relates to modern disease. Although it may be common knowledge that eating sugar makes you fat and causes tooth decay, little do most folks know that it’s also correlated with cardio vascular disease (CVD), hypertension, diabetes II, and even some cancers.
This month in the New York Times Magazine, Gary Taubes summarizes this relationship. The article touches on the “cause of heart disease” historic battle between two rival points of view: “The Ansel Keys – It’s caused by dietary fat” vs. “John Yudkin – It’s caused by sugar”. Mr. Taubes also explains the process in which the liver converts sugar, specifically fructose, into fat which over time leads to insulin resistance and metabolic syndrome. Last, he describes the process in which excess insulin levels, caused by insulin resistance, promote and even accelerate the growth of certain cancer cells, such as breast and colon cancers. Read the article in full here:
The heart of the issue involves biochemistry. Calories may be the same, but the way they’re metabolized by the body is not. Robert Lustig MD, a nationally recognized expert in childhood obesity, provides an in-depth understanding of how our bodies process different types of sugar – glucose by our cells, fructose by our liver. In his lecture “Sugar: The Bitter Truth” (below), it’s easy to get lost in his numerous and lengthy biochemical discussions, but it’s worth your time to hear his startling conclusions. Fructose, especially high-fructose corn syrup, when converted to fat by the liver, leads to obesity, diabetes, CVD, and hypertension.
“Sugar: The Bitter Truth”
Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology, explores the damage caused by sugary foods. He argues that fructose (too much) and fiber (not enough) appear to be cornerstones of the obesity epidemic through their effects on insulin. Series: UCSF Mini Medical School for the Public [7/2009] [Health and Medicine] [Show ID: 16717]
Mr. Taubes reminds us of the importance of critically examining ALL of the controlling variables in scientific research. So often correlations are made without recognizing exactly what variables affected the outcome. With this in mind, Mr. Taubes examines the following questions in his most recent blog post: “Is it the total calories consumed that is the variable determining weight loss? And, by the same token, is it the calories consumed (or expended) that determines how much weight we gain?”
Continue reading to see how researchers can lead you astray by overlooking or not reporting key variables that affect reported outcomes:
Basically just finished pouring through, page by page, the long awaited Revised Edition of The Paleo Diet by Loren Cordain, PhD. Not sure if it’s because I’ve been doing this a while or recently finished a fantastic webinar with Matt Lalonde (the Bill Nye of Nutrition) – but this was a much easier read than Dr. Cordain’s first book written in 2002! The revised edition is definitely “new and improved”: it’s informative, provides thorough explanations of the science behind the diet, and cites numerous studies as they apply to the Paleo Diet.
I strongly encourage those who are interested in better understanding the science and research behind the Paleo Diet to order this book. His presentation is convincing. By following the Paleo Diet you will not only lose weight, but also prevent future disease. Sounds like a great Christmas gift for someone you love!
A couple of highlights from the revised edition include:
Mark Sisson would be proud to read Dr. Cordain’s revisions on “recommended oils” – he now puts canola oil on the “foods to avoid list”. Allowed oils are basically culled down to four: olive, flaxseed, avocado and walnut oils.
Dr. Cordain has “softened his stance” on saturated fat. Based on the latest research he now believes the original view of “artery-clogging saturated fat” is incorrect even though he states saturated fat, specifically lauric acid, myristic acid and plamatic acid (but not stearic acid), elevates blood cholesterol. New research points to the role inflammation plays in artery-clogging plaques and heart disease. Unless your immune system is chronically inflamed, atherosclerosis from saturated fats “will not likely kill us from either heart attacks or strokes”. He continues to drive home the point that by following the principles of The Paleo Diet, you will be protected from dangerous low-level inflammation that has been shown to occur from eating a diet of grains, vegetable oils, sugar, legumes, dairy products , salt and/or processed foods (Neolithic or Modern Foods).
Dr. Cordain discusses the connection between anti-nutrients found in modern foods (grains, legumes, dairy products, and nightshade vegetables) and the role they may play in auto-immune disease. Referring to the numerous mysterious autoimmune diseases that have baffled researchers in the past, Dr. Cordain shares that through new research we can now better understand how following the Paleo Diet can “protect us from these one hundred or more illnesses.”
Dr Cordain also discusses at length the mechanisms that contribute to the development of Metabolic Syndrome and concludes time and time again that by following the Paleo Diet you can halt and in many cases reverse the progression of Type 2 Diabetes, High Blood Pressure, Heart Disease and Dyslipidemia.
As a woman, I especially enjoyed his in-depth discussion of the role high carbohydrate diets may play in breast, colon and prostate cancers. A high carb diet results in high insulin levels which increase IGF- 1 (a powerful growth hormone) and decreases IGFBP-3 (which regulates out-of-control cell growth). In other words, high insulin levels can promote the unregulated growth of cancer cells.
And the most exciting meaningful part of the book to ME? Wine is now “allowed” in moderation citing health benefits that may result from an occasional glass of wine. But don’t go overboard; we’re talking a 4oz glass on date night! If you have an auto-immune issue of any sort, alcohol is NOT permitted. Alcohol has been known to increase gut permeability.
I don’t like keeping track of how much I’ve eaten, I don’t like obsessing over how many grams of a particular nutrient I’ve eaten, and I don’t like worrying that I ate too much/little and the end of the day. Not only do I hate counting calories, but I know that calories are really only half of the battle, as they’re not all created equal – 400 calories of Doritos do NOT affect your body in the same way as 400 calories of high-quality vegetables and chicken.
Fortunately, if you can expand your horizons and remove certain types of food from your diet, you can stop worrying about counting calories FOREVER (sorry, the Count – ah ah ah). About fifteen months ago, I stumbled across a particular type of eating that doesn’t require counting a single calorie AND allows you to eat as much as you want (I’m serious – I explain later). Oh, and it will help you lose weight, build muscle, and get in the best shape of your life.
I know, that sounds like an ad for some really shady supplement or diet book that you’d see on TV at 4 AM.
Putting aside the marketing mumbo-jumbo, it’s a diet – it’s actually a lifestyle, but we’ll stick with diet for now – that actually works. How do I know? Because I’ve been following this type of diet for the past month, and despite my best efforts to force feed myself as often as possible to gain weight, I’ve actually managed to lose a few pounds.
The long awaited, much anticipated, highly coveted book promised by (or coerced out of) Robb Wolf is finally available! Robb Wolf’s new book The Paleo Solution “...unearths the story of the original human diet by uniting the anthropological knowledge of our hunter-gatherer past with the latest, cutting edge discoveries from genetics, biochemistry, immunology, and life extension research.”
Not only does he have a new book, but he has also recently updated his website with easy to find links to his blog (very informative), podcast (I’m behind again), live events (hope I get to go again soon), tools (paleo man can never can have too many), etc. Everything is there to help you better understand and implement The Paleo Solution.
Just when I think I’m up to date, Robb Wolf and Andy Deas post yet another episode of theThe Paleolithic Solution. I’m currently listening to Episode 38, but already behind as they have recorded and posted Episode 39. For me, the “last podcast” is ever elusive, but in all honesty that’s actually a good thing. Besides presenting an incredible amount of applicable paleo “pseudo science” each week, these two guys are also very funny. I look forward to walking my dogs and laughing out loud in the middle of the street. Although the bio-chemistry of nutrition and fitness can be tedious and boring, Robb and Andy actually make the learning process fun. To quote one of their classic podcast comments - “It should be more like a birthday party than physics class” .
In Episode 26 of The Paleolithic Solution Robb and Andy were joined by Melissa Urban and Dallas Hartwig of the Whole9. Melissa and Dallas are on top of their game when it comes to nutrition, health and fitness (check out their Whole9 blog). During this interview Melissa shared her “fresh, natural foods your great grandmother would recognize” elevator “Paleo Pitch”. She responds with this “Paleo Pitch” when asked “what do you eat”? Robb comments that Melissa’s elevator pitch would need to be in a very tall building, like a [skyscraper] in Dubai. It may be a little long because she does do a very good job of explaining what one would eat when following The Paleo Diet.
Melissa and Dallas also have also developed the “Whole30″ and “Whole30 Version 2.0″, a program that will “change your life in 30 days” (links provided below). Melissa and Dallas give you all of the information and tools you’ll need to get started eating “paleo”. The testimonials have been incredible with many Continue reading
The Paleo Diet recommends that all protein sources should come from “grass-fed” animals. “Grass-Fed” vs. “Grain-Fed”, what’s the big deal? You may be surprised to learn that grain-fed beef can be detrimental to your health.
I recently read an article in James Fitzgerald’s OPT on-line newsletterby Jeremy Gordon of CrossFit Hampton Roads. Jeremy does an excellent job of not only sharing the ill-effect grain has on protein quality, but also on his own personal, self-enlightening journey into health and wellness. Jeremy has kindly given fitfemaleforty permission to re-post his article below. written by
Grown-Up Thinking
Jeremy Gordon
One year ago, after viewing the movie, “Food, Inc.,” my family started a journey. This is a journey towards independence from an industrial food system. It is a journey vectored by critical thinking, fueled by a passion for wellness (self and earth) and the road is paved with “grown-up thinking.” (i) While we are still taking our first steps in this journey, the end-state (in my mind) is clear: we consume foods grown using sustainable, humane, local, organic methods; preferably raised by my family on our own property. Continue reading
Especially of late I’ve been getting a lot of questions on “how to go paleo”. I will often respond with the standard CrossFit nutrition statement : eat meat, vegetables, nuts and seeds, some fruit, little starches and no sugar. This statement is usually followed by a lengthy, possibly overwhelming, detailed-oriented conversation on paleo nutrition specifics:
There is a moment of silence as they realize I’ve just described what most folks eat on a regular basis. Slowly a look of shock and disbelief spreads across their faces as they realize they should not be eating whole wheat toast at breakfast, chicken pasta with veggies for lunch, and even the sacred brown rice for dinner. Before they can justify their dietary habits with the usual response of “everything in moderation”, I begin to explain the science behind foods not permitted on The Paleo Diet: hyperinsulinism, insulin resistance, type II diabetes, skewed omega 3 to omega 6 ratios, lipid profiles, ph acid – base balance, phytates, lectins, gluten, leaky gut, metabolic syndrome, silent inflammation, CVD, auto-immune issues, diseases of modern civilization, etc.
I summarize by explaining that The Paleo diet is the oldest diet around. For millions of years we were hunter- gatherers eating what nature provided. Our bodies evolved to process these natural foods, unlike the foods that were first introduced 15,000 to 20,000 years ago during the agricultural revolution. So, how do you go paleo? What can you eat? Paleo friendly foods include:
grass-fed meats
wild caught fish and seafood
organic fowl
eggs high in omega 3’s
a variety of veggies
a variety of fruits
a variety of nuts and seeds
a variety of good fats (olive, coconut, almond, walnut, etc)
avocados
coconut milk
and coffee is allowed (yep, I drink mine black)
At each meal (and snack) I’m combining a protein, some veggies (sometimes a little fruit) and a healthy fat. It’s that easy. Yet, it’s important to understand that there is a “method to the madness” – there is science and research (and my own personal experiences) that link this diet to a healthier body. To help you jump start your journey into paleo nutrition, I’ve added a new “Paleo Tools” resource tab. Click on the ‘Paleo Tools” tab at the top of this page to find:
Videos on Paleo Nutrition
Paleo Shopping List and Guides
The BEST Paleo Cookbook
Leading Paleo Nutrition Experts
Paleo Reading Recommendations
Free Paleo Recipes
Additional Paleo Resources and Blogs I Follow
One last thing. Don’t believe everything I write or say. I’m not a dietitian providing nutrition counseling or nutrition management programs. Doubt me. I’m a skeptic by heart myself. I never accept what others say, especially those practicing and preaching conventional wisdom with little results. I’m interested in not only how fit you appear to be on the outside, but also how fit you are on the inside with excellent bio-markers of health. I search for the latest, cutting-edge information and research. I spend a great deal of time reading and reviewing abstracts, books, and other websites. I suggest you begin this journey by doing the same. Do your own research, find your own answers, become your own expert. In addition to the resources listed in the “Paleo Tools” tab, I also use the following unbiased internet resources on a daily basis:
PubMed is a free database accessing online medical literature (citations, abstracts and some full text articles)
Google scholar allows you to search scholarly literature across many disciplines and sources, including theses, books, abstracts and articles
Google Books is a collection of digitized books which allows you to view limited previews portions of most books as well as do “text searches” within the book to locate specific information.
Consult with a physician before beginning in new exercise or fitness program
It says here that Cheryl has a new blog. I say, it's about damn time. Cheryl has been accumulating knowledge and experience about the serious side of exercise for a while now, and I can't think of a better ambassador for barbell training to women who typically refuse to consider its benefits. One look at Cheryl dispells any apprehensions they may have regarding the aesthetic effects, and she is quite capable of explaining the health and fitness advantages to this group of folks in desparate need of a better way to approach their exercise prescription.
Cheryl, I hope this message finds you well. I think we all at one point had an aha moment about why we do the things we love to do. When I first came upon CrossFit I knew that my world would be turned upside down. I’ve learned so much and am so grateful for the people like you that make my fitness journey such an exciting one. I honestly do what I do and strive to become better at what I do because of genuine people like yourself. Take pride and be passionate about what you do and how you do it. Get comfortable with uncomfortable is a theme we’ve chosen here at OPT, because we believe that getting into this uncomfortable zone unfolds many life lessons. Here’s hoping you teach others about this, make it happen, all the best.
I am glad to find that you have your website up, and that you continue to take your knowledge, training and overall expertise to yet another level.
During the 6 weeks that I worked with you last summer, I lost 14 pounds and improved my diet and lifestyle as well as my ability to adequately perform different exercise routines. My fasting insulin decreased by half. For the first time in 2 years my lipid profile normalized - even increased the HDL without the need for statin therapy!
I am now using much of your advice and your recommendations with my patients.
Thanks so much. I am looking forward to working with you again soon.
It says here that Cheryl has a new blog. I say, it's about damn time. Cheryl has been accumulating knowledge and experience about the serious side of exercise for a while now, and I can't think of a better ambassador for barbell training to women who typically refuse to consider its benefits. One look at Cheryl dispells any apprehensions they may have regarding the aesthetic effects, and she is quite capable of explaining the health and fitness advantages to this group of folks in desparate need of a better way to approach their exercise prescription.
Cheryl, I hope this message finds you well. I think we all at one point had an aha moment about why we do the things we love to do. When I first came upon CrossFit I knew that my world would be turned upside down. I’ve learned so much and am so grateful for the people like you that make my fitness journey such an exciting one. I honestly do what I do and strive to become better at what I do because of genuine people like yourself. Take pride and be passionate about what you do and how you do it. Get comfortable with uncomfortable is a theme we’ve chosen here at OPT, because we believe that getting into this uncomfortable zone unfolds many life lessons. Here’s hoping you teach others about this, make it happen, all the best.
Cheryl,