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.

Continue reading

Just when I think I’m up to date,  Robb Wolf and Andy Deas post yet another episode of the The 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.

The Whole9 Nutrition Paleo Pitch

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

…instead, read Dr. Michael Eades most recent blog post!   I am not a vegetarian, vegan, nor do I eat a diet made up of “mostly whole plant foods”.  I’m a paleo eatin’ carnivore.  Although my support for Dr Eades’ blog post is due to my own “confirmation bias”, he does do an excellent job of highlighting key examples of Dr. Campbell’s own “confusion, ambiguity, distortion  in what is basically a book-length argument for a personal opinion masquerading as hard side science”.  As Dr. Eades most eloquently states, The China Study is a “master piece of obfuscation”.   Correlation does not prove causation.     Take the time to read Dr. Eades commentary on the seemingly never-ending protein debate:

Dr. Eades “The China Study vs the China study”

Also, while on the topic of  protein you can read more about the original protein debate between Dr. Cordain author of  “The Paleo Diet” and Dr. Campbell author of “The China Study” in a recent Robb Wolf post titled “The China Study:  Junk Science and Lies”:

The Protein Debate

Loren Cordain, PhD and T. Colin Campbell, PhD

I awoke this morning surprised to find an article on The Paleo Diet in my small hometown Sunday newspaper.  It would be nice to see The Paleo diet go a little more mainstream. Imagine the number of folks that stand to benefit significant improvements in overall health from following a diet of grass-fed meat, veggies, nuts and seeds, some fruit, little starches, no grains, and no sugar.  Improvements in over all bio-markers of health that I know occur from my own personal experiences (see my blog post “Robb Wolf:  Paleo Nutrition Guru” and “Large, Fluffy and Buoyant Can Be A Good Thing!” )!

More “Paleo Diet” articles showing up in common places:

• Article From the Sacramento Bee featured in today’s Ocala Health and Fitness Section:  “With the Paleo Diet, prehistoric food no longer thing of the past“

• 2010 May/June issue of Psychology Today feature story on The Paleo Diet:  “The Way We Were - Our bodies are best adapted to what our Paleolithic ancestors ate and that’s food for our brains as well.”

• From the Washington Post in January 2010:  “Paleolithic diet is so easy, cavemen actually did it”

• The New York Times January 2010 article:  The New Age Cavemen and the City

• The Huffington Post February 2010 article: Is It Healthier To Eat Like A Caveman?

• 2010 April issue of Woman’s World Magazine features The Paleo Diet success story of Eva La Rue from CSI Miami

I guess it’s the word “diet” in the “Paleo Diet” that concerns most parents.  Diets are often associated with deprivation and unhealthy eating habits.  But this is NOT the case when eating “paleo”.  It’s a diet that’s been around for years – millions of years to be more exact.  It’s a diet that mimics the way our ancestors evolved to eat over time.   It wasn’t until the onset of the agricultural revolution and the introduction of grains some 15 – 20,000 years ago that we began to see evidence of the new “diseases of civilization“.

So, what about your kids on the Paleo Diet? Robb Wolf takes a look at the nutritional breakdown of the Paleo Diet in a recent blog post.  If you don’t have time to read it,  I can sum up it up with a quick quote :

“Kreiki! Look at that. If you consume a Paleo Diet it LOOKS like you are taking a nutritional supplement.”

Kids, Paleo and Nutrient Density

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:

• no grains
• no breads (whole grain products, pastries, tortillas, English muffins, etc.)
• no pasta
• no rice
• no corn products
• no dairy (butter, yogurt, cheese, etc)
• no legumes (beans, including soy beans)
• no peanuts (legume)
• no white potatoes
• no sugar (table sugar, fruit drinks, sports drinks, syrup, agave, etc)
• no high-fructose corn syrup
• no artificial sweeteners, etc.
• no refined vegetable oils
• no grain-fed animal products (beef, fish, etc)
• no preservatives
• no processed foods

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

Robb Wolf: Biochemist, NSCA Certified Strength and Conditioning Specialist, Champion Powerlifter, Crossfit Coach, and Owner of NorCal Strength and Conditioning

Below is an email I recently sent to Robb Wolf expressing my gratitude and appreciation for unselfishly sharing “pseudo science” in order to help others improve their  performance in the gym, over all healthy and more importantly quality of life.

Robb –

It was absolutely wonderful to once again hear you lecture in person out in San Diego.  Although I’m always impressed with your ability to explain complicated science to the masses, I must admit I’m most impressed to actually see accompanying client pre/post blood work panels and before/after photos backing up your claims.  The seminar out in CA was my third in person “Robb Wolf Nutrition Experience” – first having heard you lecture in Baltimore at a CrossFit Level One Certification, followed by your CrossFit Nutrition Certification held in Atlanta.   Recently I was also presented with a unique opportunity to once again hear Dr. Cordain lecture, this time in Orlando.   Why, you may ask, am I traveling all over the country to hear what you and Dr. Cordain have to say?  Because I know from personal experience the information you’re prescribing works!

Upon hearing you lecture for the second time and further investigation on my own, I created a much shorter, watered-down, power-point presentation highlighting information and research presented in your Nutrition Seminar.  I can be obsessively evangelistic when I find a program that works for me.  I’ve shared this presentation numerous times with many in my small world:   in my home, on my laptop in Starbucks, my child’s school, group of nurses in my husband’s Surgery Center, etc.   The results for those adopting the Paleo Diet have been amazing and consistent:

• After implementing the diet in our home, my husband has consistently shown improved bio markers of health each time he is asked to submit blood work for insurance purposes.   Wanting to understand more, he attended your Nutrition Seminar.  As a physician he was equally impressed with the science and research presented during your lecture.  Because of his time with you, his own personal success and continued study, he now recommends The Paleo Diet to his patients.  These patients are often overweight (Metabolic Syndrome) or have symptoms indicative of an autoimmune disorder.

• A nutritionist/personal trainer/avid cyclist friend reluctantly agreed to attend one of my nutrition lectures at his wife’s request.  His wife, who is also a nutritionist/personal trainer, had attended this same lecture in my living room earlier that month.  Although she had already implemented the diet in their home, she felt he would be more supportive if he heard “the science supporting the diet” (as a cyclist he was not sure this diet would support his long weekend rides).  During the nutrition lecture he shared with a group of nurses he too had been surprised to see changes in his blood work from a recent doctor’s visit.  Both he and his wife have been on the Paleo Diet for several months now and have never looked better.

• My retired neighbor was recently diagnosed with Type 2 Diabetes.  Within three weeks of following The Paleo Diet his physician took him off of his “sugar medications” and reduced his cholesterol medications.  His active wife was surprised to lose 8 pounds and has become an avid supporter of The Paleo Diet.  She recently returned from a two-week cruise and shared that she found it easy to follow the diet while traveling.

• An employee reported her husband had also recently been Diagnosed with Type 2 Diabetes.  She shared with me that by monitoring his blood glucose levels daily they had watched his blood sugars return to normal within weeks of implementing the Paleo Diet in their home.

• A friend reported that from further investigation and through testing he was formally diagnosed as gluten sensitive.  He was surprised to learn gluten sensitivities can lead to auto immune issues, such as Hashimoto’s Thyroid disease, which he had.  His sister had already been diagnosed with celiac disease.

The most moving experience involved one of my recent CrossFit clients who is not only a close friend, but also a well respected Neurologist in the medical community.  After hearing the nutrition lecture in my home, his only comment later via email was an expressed doubt about a dietary connection between lectins and MS.  I challenged him to a private experiment of our own:  read the The Paleo Diet book, commit to eating “strict paleo” for 5 weeks, and do a CF WOD together at least once a week.   It was a very emotional experience for both of us when he called to share the results of his post blood work.  In 5 short weeks not only had he lost 10 pounds, his post blood work indicated:

• Reversal of previous indication for metabolic syndrome/ insulin resistance evaluation
• LDL Size moved from Pattern B to Patten A
• Triglycerides levels from 192 lowered to 89
• C-Reactive Protein down
• Insulin levels down from 11 to 5
• Slight decrease in HbA1c levels

In an email he wrote he entered the program “a skeptic” and exited “a believer”.  During our experiment, he went on to explain that he was able to share with a young family member that her recent serious medical condition may be a result of her diet.  He recommended a book on the Metabolic Syndrome for the family to read.  Further, because he has a large MS patient population and is frequently asked to lecture to other medical practitioners, students and support groups he became re- interested in Dr. Cordain research involving MS.   After viewing Dr. Cordain’s online lecture “Pre-agricultural Diets in the Prevention and Treatment of Multiple Sclerosis” and doing further research, he contacted Dr. Cordain directly.  Several emails later, I’m excited to report he is now using Dr. Cordains’ slides and research in his own MS presentations!

This weekend he stopped me while we were out one evening to thank me once again. He explained because of our time together, he was able to reach a lifelong goal to be in great shape on his 50^th birthday, and more importantly he has changed the way in which he now approaches treatment with many of his patients.  Although I’m appreciative of his compliments, the true recognition goes to you, Robb.    You have committed your time, skill and expertise to help others reach often unreachable, but desired goals and lifelong dreams.   You have made a profound difference in my life and the lives of my family, friends and clients.  This is the result of your body of work.  From my heart, thank you for sharing your insight and nutritional guidance through your seminars and blog.  You are effecting change in the lives of many in a very powerful way.

With fond appreciation and gratitude,

Cheryl Polack

It is hard for me to express in words my extreme shock and alarm over the extremely unprofessional behavior and slanderous remarks made against Robb Wolf’s character following the events that took place at the Black Box Summit.   Through Robb’s seminars and blog he has made a difference in my life and the lives of my family, friends and clients.  I know him to be a person of good character and a man of integrity.  What CrossFit Headquarters failed to realize was the effect their character assassination of him would have on others such as me.  Their unprofessional and contradictory comments opened my eyes – I feel those responsible are no longer trustworthy and I hold them in low regard.

After my last son was born, like most new moms, I decided it was time to lose the “baby weight” and get back in shape.   My venture into the world of exercise began with the infamous “Body for Life” program some 12 years ago.  In the subsequent years that followed, I consumed ever new exercise and nutrition book as it became available, religiously woke up at 5 a.m. to workout while my family slept (rarely missed a scheduled workout) and counted calories fastidiously.  Sadly I always felt I came up short, never reaching the goals I was working so hard to achieve.  I always seemed to be searching for something that remained elusive – a body that truly reflected my dedication and determination.

I discovered CrossFit inadvertently on “date-night” in a dark movie theater with King Leonidas and his fellow Spartans.  Doubting the actors’ awe inspiring physiques, I set out on an internet quest to determine whether their muscular bodies were computer enhanced or the result of some exercise program I had yet to discover.   Of course my quest leads me to Mark Twight’s Gym Jones website.  Something didn’t seem right – a world renowned mountain climber turned expert “personal trainer”?   There was no apparent explanation as to why he had decided to begin training these actors in this particular manner to achieve such extraordinary results.  I combed through every single article he authored hoping to better understand the “method to his madness”.

Buried deep in one of the many articles I read, I found a small reference to a program called “Crossfit”.  In this article Mr. Twight, believing himself to be in excellent shape, states he was “destroyed” when he first participated in CF.  Googling “CrossFit” was like finding the key to a lock that guarded a much revered and sought after secret.  I found the exact same exercises Mr. Twight had used to train the actors from the movie“300”, and discovered a program that would completely alter the way I thought about exercise and nutrition.  I was shocked to discover at “crossfit.com” a huge supportive community, many of whom were women in incredible shape, daily prescribed workouts, explanation and video links for each exercise, certification and specialty training opportunities, complete nutrition information, extensive FAQ sections, hundreds of Journal articles, etc.  I was dumbstruck – a program that was obviously extremely supportive, informative, and effective – yet, FREE!!

Thus began my journey into the world of CrossFit in August of 2008 – a journey that would finally assist me in achieving my lifetime goal:  to move beyond average, beyond the proverbial “you look great for your age” to move from “well” to “fit”.  It was a journey that would not only change my life, but also the lives of my husband, two young sons and close friends.  I started learning “how to do” CrossFit by driving 2 hours each way to train with Coach Douglas Lane, a reputable CrossFit Level II in my area.    I studied relentlessly online and finally began CF in my globo gym by scaling the WOD, 3-on, 1-off.

In November of 2008 I participated in my first official CF Certification – the Barbell Certification with Coach Rippetoe.  I walked away from this experience amazed not only from the knowledge I had gained, but also very much impressed with the dynamic individuals involved in this community.  Many certifications later, I can honestly say I leave with the same feeling each time:  truly humbled to have had an opportunity to work with such honorable and respected individuals -  Mark Rippetoe,  Mike Burgener, Jeff Martone, Robb Wolf, Carl Borg, T.J. Cooper,  The Martins, Cyndi Rodi, etc -   each one passionate about their area of expertise, possessing an extraordinarily ability to share their expertise in such a way that I have been able to return home and replicate their instruction with ease.  Their commitment and genuine interest in helping others succeed is unprecedented.

I originally began my journey into CF for selfish reasons.  I studied CF, participated in Certifications and set up a complete CF gym in my home (minus a GHD – still trying making room for a Sorinex), doing all of this for myself.  I wanted to “look good” and be able to do CF to the best of MY ability.  In the beginning I had no intentions of ever becoming a CF trainer or opening an affiliate.  Yet this feeling began to change with time.  It is actually a very emotional experience for me to share how much I believe exercise has the power to transform.   To not only transform our bodies, but also transform our minds.  My sons often tease me concerning my ability to relate everything in life back to CF – overcoming obstacles, hard work and determination is critical to success, never giving up even when it’s tough, etc.   There is so much to be gained both mentally and physically from doing CF.

From my heart, eagerly wanting to share with others the positive effects this program has had in my life, I began working with some of my closest friends.  Although I’m extremely busy, I’m surprised to discover just how much I look forward to training these friends each week.   We are a mixture of women in our forties and fifties, each of us struggling with well known hormonal effects that accompany the aging female body.  Yet beyond the positive physical changes that accompany our commitment to functional movement, constantly varied and high intensity – what I have enjoyed most is witnessing the emerging inner strength and confidence that follows successfully completing a difficult WOD.   To help women become both physically and mentally stronger – this is a gift to give to others that will last a lifetime.     This gift of strength is one I cherish in my own life.  I hope by sharing information through this blog, I will be able to help more women achieve this in their own lives as well.

This is a summary of Robb Wolf’s Paleothic Solutions Podcast, Episode 2

Topics covered:

• Fish Oil
• DPA and DHA
• Large Doses Study
• 3 Bads that lead to constant inflammation
  • High omega 6 diet
  • High insulin levels
  • Gut irritants – grains, legumes and dairy
• Sweet Potatoes and Yams
• Fruit
• Nuts

The meat of the talk (pun intended):

• Cod Liver Oil -   Cordain says Vitamin A in Cod liver Oil is a competitive inhibitor of Vitamin D
• Vitamin D recommendations depending on your size – 2,000 to 5,000 IUs a day (in addition to fish oil)
• Can’t get mercury in the fish oil  because the mercury is  found in the protein.
• DPA and DHA totals should equal 1,000grams (be careful w/ soybean oil.  May be included in total omega 3 count.  They may be using alpha linolaic acid, the same as flax seed oil, for total omega 3 count).  If you have a capsule that only has half of DPA and DHA, then the rest is made up of something else you may not want.  Look for high concentrations of DPA and DHA in a capsule.  Nordic Naturals is a good choice.
• Store oils in cold dark place – keeps it from going bad.
• Study – done in rats. Looked at low and high intake of omega 3 – both extremes had neurological development problems in rats.  Problems – using fish oil AND soy bean oil AND safflower oil, etc.  Competitive inhibition of the omega 6 pathway (arachidonic acid pathway)
• Modern human diets are deficient in omega 3s and have too much omega 6s.  Corn, safflower, sunflower seeds oils are high in omega 6s.  When we grain feed animals they have much higher amounts of omega 6.  Farmed fish as well.  High levels of omega 6 (arachidonic acid).  Grass-fed is about 1 to 1 ratio.  In grain feed and processed diet it’s 1:20, 1 :30 (getting 20 to 30X too much omega 6).  We are just getting too much omega 6 in our diet.  Omega 6 is good if it is not in too high of a dose.  Omega 6s are in general related to the pro-inhibitory inflammatory pathway.  The prostaglandins, the leukotrienes that are associated with inflammation.  Remember that inflammation is a critical process of life – we need it, but not too much of it!
• Add to high levels of omega 6, high insulin levels exacerbate the pro-inflammatory pathway and then add to that gut irritants from grains, legumes and dairy
• You can get a red blood cell (erythrocyte) EPA/arachidonic acid test (gives ratio of epa to arachidonic acid).  Several labs online have testing and recommendations.
• Sweet Potatoes and Yams
• Cordain’s original book was somewhat “gutted” for mainstreaming the book.  There are some inaccurate claims in the book – like you can eat as much as you want and lose weight.  The original manuscript is much different than the end product from the publisher.  It creates a lot of confusion for folks
• If folks have a thick pad at the waist line or skewed hip to waist ratio (mid section is bigger than your butt) – it indicates insulin resistance is going on.  Quick way to right that is to drop insulin levels which involve dropping total carb intake, making people sleep and dosing w/ fish oil.    Also a dose of vitamin D is important
• You can’t eat an unlimited amount of fruit if you are insulin resistance.  It’s important not to over consume fruit.
• In Paleo diet for athletes, we are trying to replenish muscle glycogen.  We want to maximize the amount of carbohydrate that gets into muscles while minimizing liver glycogen production and repletion.  Fructose tends to fill liver glycogen.  Fruit tends to have more fructose than yams and sweet potatoes.  Different fruits have more fructose than others – apples, oranges, pears tend to be high in fructose – berries, melons, grapes tend to have lower concentrations of fructose.  Yet all have higher amounts of fructose than sweet potatoes or yams.
• Athletes tend to find they get better performance results and run leaner when replenishing muscle glycogen with squash, sweet potatoes and yams for post-workout meal carb repletion.
• Doesn’t mean don’t eat fruit.  Tends to matter where you are in the insulin resistant spectrum.
• Protein – leaner cuts of meat tend to run 20 to 25 percent fat comes from meat.  Paleo – u are eating more protein.  You naturally get a high amount of fat out of the meat.

Nuts – how much is too much?

• When starting w/ clients, they are usually cut out so much already (grains, pastas, rice, sugar, etc) we don’t worry too much about their nut consumption.  It could make it a deal breaker for them.  We are usually pretty lax in the beginning because they have changed so much.
• Down the road and looking for better body composition, you need to look for any kinds of signs of inflammation – acne still popping up, females w/ cycle irregularities, pms, etc.  We then look at shifting their nut intake more towards the consumption of coconut oil, avocados and even olive oil.
• Most nuts have a high omega 6 content (which we are trying to avoid) and also nuts can irritate the gut.  Nuts have a ton of lectins and saponins (soap like foaming) – anti nutrients that are similar to grains.  These anti nutrients exist to help keep the seed intact to keep from sprouting – and they ward off insects.   These things can be a problem for people.  But it can be a deal breaker for some folks.  Will do it if they can eat nuts.  But we do see better body competition, performance, feeling better when we shift fat source away from nuts to coconut oils, avocados and olive oil.
• Cordain says use them as condiments.  Never recommended huge does of nuts.  It’s ongoing research.  Gut answer – nuts are similar to legumes in the body.  He has a ton of integrity – reserve the right to change our minds when science shows it different. 150 peer reviewed paper on many different topics.  He puts you in the direction and stresses we need more research.