Better Get Paleo

I'm going to go out on a limb and say that this is the first rap video in the history of mankind that name-checks Robb Wolf, Everyday Paleo, Mat Lalonde, Whole9, John Welbourn and Balanced Bites AND features a chinstrap-bearded gentleman advising corn to perform fellatio.



[Source: The Dedicated Servers]

Because.

Okay: I've got some explaining to do. Below, I listed (again) the dietary tweaks I intend to implement, along with my reasons. I may mangle some of this stuff up, as I'm just regurgitating what we heard yesterday at the Whole9 Foundations of Nutrition workshop.

THE TWEAK:

Get more sleep -- especially the night before a 5 a.m. class at CrossFit Palo Alto. (Whole9's rule: Didn't get at least 6 hours of sleep? THEN NO EXERCISE FOR YOU. Use that time instead to get more Z's or prep some food.)

THE REASON:

This goes without saying, right? We all know by now that we ought to be getting at least nine -- yes, nine -- hours of sleep per night, or else risk all sorts of health issues, including obesity and diabetes. These and other disorders are all linked to chronic, systemic inflammation; your body's immune system is constantly pushed to work harder than it should to repair and maintain your body in response to the added stress you're placing on it.

Another point that hit home with me at yesterday's presentation: Sleep should take priority over training. Your body doesn't get fitter while you're training. Your body gets fitter when it's recovering and re-building itself. (Some -- including Robb Wolf -- say it's even more important than food.)

Plus, lack of sleep makes you look like crap. No need to crow about functioning on just four hours of sleep; after all, sleeplessness not a sign of virility. 

THE TWEAK:

Stop pounding caffeine after noon.

THE REASON:

I've wavered on this point before, and I sure love me a good cuppa coffee (the cold-brewed stuff is like crack to me). But in the end, I'm kinda-sorta coming around to the Whole9's way of thinking. Caffeine's a potent stressor, and promotes a stress response that I don't need. Plus, if I keep chugging it in the P.M., it's going to keep wreaking havoc on my sleep patterns. Not good.

So starting now: No more coffee after noon. (Read the Whole9's Coffee Manifesto here.)

THE TWEAK:

Reduce my intake of nuts and seeds -- and when I do indulge, I'm going to reach for macadamia nuts and hazelnuts over all others.

THE REASON:

Nuts and seeds are incredibly nutrient-dense foods, which makes 'em a great addition to any diet.

But the concern is that the polyunsaturated fatty acid (PUFA) content in all nuts and seeds have a pro-inflammatory profile, with higher ratios of Omega-6 to Omega-3 fatty acids. By now, we all know why it's important to reduce the markers of systemic inflammation by maintaining a ratio closer to 2:1 or 1:1 than the standard American diet's ratio of upwards of 30:1, right? Besides, there's the whole Chris Masterjohn line of thought about the connection between PUFA degeneration and atherosclerosis.

Of course, some nuts have very low PUFA content (only 2% of the fats in mac nuts are PUFAs, for example), and in the end, they're a net nutritional plus. Others, though, are pretty damned high in PUFAs. (For instance, 72% of the fats in walnuts are pro-inflammatory PUFAs.) So going forward, I'm going to be a more discriminating nut eater -- and favor mac nuts in particular, which studies suggest offer a host of other health benefits as well.

Yes, there's some debate over this stuff (isn't there always?), but even beyond the whole systemic inflammation argument, I've found that it's just way too easy for me to mindlessly binge on nuts. Nuts are super dense in calories. (Just one cup of macadamia nuts, for example, contain almost 1,000 calories.) I'm not a calorie counter at all, but I'm addicted to nuts. If left unchecked, my nut consumption would grow to the point that weight maintenance would surely become an issue. And while nuts are certainly "Paleo" (excepting those "nuts" that aren't actually nuts at all, like peanuts) 'cause cavepeople could eat 'em, that doesn't mean they're the optimal source of dietary fat for modern humans. I think I'm going to try to mindlessly binge on eggs and avocados instead.

THE TWEAK:

Cut the cheese. (HAR HAR! I meant cutting it from my diet.)

THE REASON:

I've already cut most dairy out of my diet, save pastured butter/ghee, the cheese on my burgers/in my salads, and a little Greek yogurt when it's cooked in a few of the dishes that M makes. But after listening to the Whole9 folks lay out their case against dairy, I'm considering eliminating cheese from my diet entirely. In particular, cheeses have an acidifying effect on the body, and an "acid-producing diet promotes bone de-mineralization (i.e. osteopenia and osteoporosis), and also contributes to the following maladies and illnesses: kidney stones, age-related muscle wasting, hypertension, stroke and asthma." Yeesh.

Plus, the beta-casomorphins that are created in the cheese-making process are literally addictive. That's right: When milk is turned into cheese, it becomes dairy crack. And crack is wack.

THE TWEAK:

Eat something starchy/carby immediately post-workout.

THE REASON: 

I'm still doing the intermittent fasting gig (and am enjoying its benefits), so this will require some re-jiggering of my early-morning fasted training routine.

It won't hurt me if I fail to refuel my muscles with some carbs and protein after a long, intense metcon. But the body's uptake of nutrients is most efficient in the half-hour after intense exercise. During this short window, our muscles are particularly insulin-sensitive, so we take advantage of a mechanism called “non-insulin mediated glucose transport” to shove some nutritious carbs into our systems. Protein can also help with refilling our glycogen stores and decreasing the inflammation caused by intense exercise. In other words, we recover faster.

So I'm now considering downing some sweet potato, beets, parsnips, chestnuts or winter squash after hard WODs. (But I'm also considering staying the course and not eating anything, per my current practice and Mat Lalonde's words of wisdom.) [UPDATE: See notes by The Lazy Caveman and The Nutty Kitchen below -- I am now officially off the fence!]

By the way, the Whole9 warns against eating fat or fruit as part of the post-workout meal -- fat'll slow down the body's ability to replenish your muscle glycogen, and the fructose in fruit will prioritize the replenishment of your liver glycogen -- not your muscle glycogen.

THE TWEAK:

Try to get over my aversion to olives, because they're awesome sources of fat (assuming no preservatives or other additives are in the mix).

THE REASON:

The best monounsaturated fats recommended by the Whole9 are avocados, avocado oil, hazelnuts, macadamia nuts, olives and olive oil. I already eat copious amounts of everything on the list except olives. And I am nothing if not a completist.

THE TWEAK:

Seriously cut back on fruit, and stop drinking juice altogether.

THE REASON: 

Honestly, I stopped drinking juice eons ago, and I don't go crazy with fruit. I just stuck this one in here just for those of you who still haven't gotten the memo that eating fruit is fine -- but in moderation. (We're talking one to two servings a day.) I get the feeling there are those of you out there who think that going Paleo is a license to go to town on smoothies, juice, and berries in everything. If you're out there, here's why you should watch your fruit intake:

Fruit is not as nutritionally dense as most vegetables. The top ten vegetables on the ANDI (Aggregate Nutrient Density Index) scale range from kale (score: 1000 -- perfect!) to arugula (559). But the most nutrient-dense fruit -- strawberries -- gets a score of just 212.

Fruit is too often used as a crutch by perfectly well-meaning Paleo adherents who rely on fruit to satisfy their lingering sugar cravings. Do you find yourself piling your plate high with fruit for breakfast? Snacking on bananas and grapes all day? Constantly adding fruit to meals just to add some (totally unnecessary) sweetness? Juicing fruit -- thereby removing all the good stuff in order to concentrate the liquid sugar into drinkable form? STOP IT. 

THE TWEAK: 

Never cook with olive oil again.

THE REASON:

"Never" is probably too strong a word. And I should have qualified that statement further by saying "high-heat cooking." Still:

From what we learned yesterday, olive oil -- while mostly comprised of good monounsaturated fat -- still contains proportionally greater amounts of unstable PUFAs than other cooking fats that are available to us (like coconut oil, ghee, etc.)

PUFAs happen to have a low smoke point (the temperature at which the fat begins to smoke and break down chemically). And they're also the most susceptible to oxidation. And oxidation is bad news.

As Inhuman Experiment put it:

What about olive oil then? Even though everyone seems to love olive oil in general, there's something of a debate going on over whether it should be used for cooking purposes. My opinion is that ... it's not the worst choice but it's not the best either. The smoking point of extra virgin olive oil seems to vary from 160 to 190 °C, depending on the free fatty acid content. Virgin olive oil, however, has some properties that make it more heat-tolerant than most other oils...

So which oils should you use for cooking? For sautéing and cooking at light to medium temperatures, my choice would be the ones on the left of the graph: coconut oil, ghee, butter, palm oil, and lard. If you stay below 170 °C, you're in pretty safe waters in terms of oxidation regardless of which one of them you choose. Virgin olive oil seems like a viable choice, too; just make sure the particular olive oil you're using it doesn't start smoking.

But why even bother cooking with olive oil when I can just use the humongous vats of coconut oil and ghee in my pantry for all my cooking needs? I'll just save the EVOO for non-heated applications (e.g., in dressings, etc.)

THE TWEAK:

Break open the vat of duck fat we have sitting in the freezer.

THE REASON:

Note that I didn't say I was going to cook exclusively with duck fat, or that duck fat is superior to all other forms of cooking fats. I just said I was going to break it out.

Still, duck fat (along with beef tallow and goat fat) is -- according to Whole9 -- preferable to cooking with lard. Why? Because lard (and all pork products) generally come from pigs that eat at least some shitty stuff. There's no such thing as a "grass-fed" pig, because pigs aren't ruminants like cows. They're natural omnivores like you and me. So even pastured pigs who are given freedom to root around and eat whatever they can find in the wild nonetheless are provided with supplemental food -- often in the form of cheap grains and corn. (One exception: The pastured pigs at Full of Life Farm, from which we just bought half a pig.)

Besides, duck fat tastes good.

Doing Stupid Things Faster, With More Energy

I'm not exactly a coffee fiend, but I do enjoy a cup or two a day. (You know how much I like cold-brewed coffee.)

And although I tried quitting a while back, it didn't take. So now, I'm on a mission to justify my daily caffeine intake.

So here's a non-exhaustive list of the benefits of caffeine:

• It eases asthma symptoms.
• It may protect against dementia.
• It's associated with lowered risk of Parkinson's.
• It may reduce the risk of certain cancers and diabetes.
• It boosts short-term recall.
• It's tasty.
• It keeps you awake.
• And most importantly for athletic performance: It's ergogenic, it soothes the pain of intense exercise, and taken post-workout, it can enhance subsequent physical performance.

The drawbacks?

Well, among other things, it can make you kill people. (Allegedly.)

Don't overdo it and murder your spouse, but some reasonable coffee consumption appears to be A-OK (though my two favorite Paleo gurus, Robb Wolf and Mat Lalonde, seem to be at odds on this point).

Friday's Workout

Just because it's Christmas Eve doesn't mean I'm skipping my WOD today. And it was a doozy today.

Last night, M and I started watching the video of Mat Lalonde's Nutrition Seminar (which he delivered back in June at CrossFit Academy of Lions in Toronto). (I'll post a review soon, but suffice it to say that I'm learning a TON. You can check out a 10-minute preview of the video here.) At one point (close to the 6-hour mark), Lalonde discusses the benefits of fasted training and his conclusion that post-workout carbs aren't necessary -- provided you're not doing a super-long session of metabolic conditioning work.

So what did we do this morning at our CrossFit box? A super-long metcon.

This is atypical for our gym. Ninety-nine percent of the time, we stick with a strict Max Effort Black Box program, with our time split between warm-up, strength work, and a short (sub-15 minute) metcon. But once in a while -- usually near holidays -- our coach decides to "work a different metabolic pathway." In other words, he beats the shit out of us with a meat grinder of a workout.

Metcon:

"Whitten" - 5 rounds for time:

• 22 overhead kettlebell swings (I used a 53 lb. kettlebell, but RX'ed is 70)
• 22 plyo box jumps (24" box)
• 400 meter run
• 22 burpees
• 22 wallball shots (20 lb. ball, 10' target)

In other words, 440 heavy reps of explosive, full-body movements. Plus, a mile run. As fast as you can.



Seven other masochists showed up for the morning class today, so we had a full house. A few folks scaled the workout down, using lighter weights, fewer reps and/or shorter distances. For example, one person used a 16-inch plyo box, and another ran 200 meters each round instead of the full 400. Half of the class used wallballs of less than 20 pounds, and aimed for an 8-foot target.

The Terminator and I, however, tried to do the WOD as close to RX'ed as possible -- though after trying out the 70 pound kettlebells, we ultimately decided to go with 53 pounds instead. I matched his pace for the first couple of rounds, but he pulled ahead during our third set of wallball shots, and I never quite caught up. I'm getting better at wallballs, but due to my short stature and light bodyweight, I end up having to jump off the floor with every rep in order to heave the 20-pound ball ten feet up the wall. With my shitty hand-eye coordination, this is no easy task.

Result: 42:51. The Terminator beat me by a minute and a half. Everyone was hustling; with proper scaling, even the slowest among us were done by the 52-minute mark.

As soon as I was finished, recovery was on my mind. I did this metcon in a fasted state, and by the time I wrapped up my last set of wallballs, I'm sure my muscle glycogen stores were at zero. So after a quick pitstop at a nearby supermarket, I drove home to gobble up a bag of carby, starchy chestnuts. And for good measure, I chased 'em down with a plate of M's breakfast frittata and some broccoli.

Santa better bring me some extra fish oil, yo.

New Evolution Diet: Go or No Go?

Art De Vany's new book, "The New Evolution Diet," hits bookstores next week, but the Kindle version's already available. De Vany's one of the pioneers of the modern caveman lifestyle -- plenty of folks first learned about the Paleo eating and evolutionary fitness from his website (before much of the content was hidden away behind a paywall). De Vany continues to be a prominent leader in the Paleo community, and I'm looking forward to checking out his book. I mean, the guy's in his seventies and maintains 8% bodyfat. He's obviously doing something right.

I was a bit disheartened, however, to read on Melissa McEwen's blog that De Vany's views hew closer to the Loren Cordain "eat only what cavemen ate" approach rather than the Robb Wolf/Mat Lalonde "Paleo isn't about historical reenactment -- science is the ultimate arbiter" approach. Surprisingly, De Vany cautions against consumption of red meat, fat (but recommends canola oil rather than coconut oil) and egg yolks -- none of which jives with what I've found to be true. Of course, my conclusions are based only on personal experience, my bloodwork, and what I've gleaned from folks like Wolf and Lalonde. Perhaps De Vany's got it right. But a diet without grassfed butter, big steaks and deliciously gooey egg yolks? Thanks, but no thanks.

Still, I'm going to buy the book to decide for myself. I can't wait to dig into De Vany's sections on evolutionary fitness and exercise. And if (1) you're relatively new to Paleo, (2) you've already read Robb Wolf's book but want more, and/or (3) you've got ten bucks burning a hole in your pocket, you'll likely get some good stuff out of De Vany's book, too. Just keep an open mind about the whole saturated fat thing.

[UPDATED: De Vany's none too pleased with McEwen's post.]

Link Dump: Thanksgiving Edition

It's been a long time since I served up a bunch of links -- so here goes:

• Cooking with butter this Thanksgiving? Wondering if it’s Paleo-approved? The Whole 9 folks weigh in.

• We still eat butter, by the way. We get the grassfed stuff -- KerryGold – from Trader Joe’s. Also: organic ghee from Purity Farms.

• You know your pain-in-the-butt relatives are going to ask you over Thanksgiving dinner why you’re risking your health by eating saturated fats instead of lowfat items like bread and rice. Point them to this meta-analysis, which examined 21 studies involving more than a third of a million subjects. It concluded that there is no link between saturated fat intake and increased risk of cardiovascular disease.

• These researchers also pointed out that replacing saturated fat in your diet with carbs causes the formation of small, dense LDL particles – bad news! Thus, “dietary efforts to improve the increasing burden of [cardiovascular disease] risk associated with atherogenic dyslipidemia should primarily emphasize the limitation of refined carbohydrate intakes and a reduction in excess adiposity."

• Really. Throw around terms like “atherogenic dyslipidemia” at the dinner table. It’ll shut everyone up.

• And if some crazy uncle asks, tell him that contrary to reports, saturated fat won't mess up your sperm count. (Especially if you’re female.)

• Do watch your sugar and carb intake, though. According to the Healthy Skeptic, “normal” fasting blood sugar isn’t what your doctor says it is.

• But frankly, “[y]our post-meal blood sugars and A1c levels are more important” than your fasting blood sugar level. So try not to eat a doughnut-stuffed turkey, brined in Dunkin’ Donuts coolattas and served with coffee gravy and mashed hash browns.

• Another question you might be asked between bites of ham by your God-fearing family and friends: How can a good Christian go Paleo? Jimmy Moore surveyed the big names in caveman eating -- take a look and see which answer resonates best with you. (My two cents? You’re not going to fry in hell for eating Paleo. There are other, much better reasons to cast you into eternal damnation, like the fact that you secretly watched that porn clip of Maren from P90X.)

Cavemen for Christ?

• Speaking of Jimmy, he recently posted an interview with Mat Lelonde, hero to all science-minded low-carb Paleo eaters. Listen to it here.

• Try to enjoy yourself this Thanksgiving, and don’t spend the long weekend severely restricting your caloric intake and exercising like a maniac. Really – it's not good for you.

• Finally, when you're ready to work off Thursday's dinner, check out this old but super-awesome interview with Starting Strength’s Mark Rippetoe about the best way to get in shape. It’s only ten minutes long, but it’s chock-full of great fitness advice, such as: “Learn how to squat. It works more muscles than any other exercise, it’s harder, it’s a longer range of motion, and it will make more difference in your appearance over a shorter period of time than any single thing you can do. You have to learn how to squat correctly. Correctly is below parallel.”

Listen to it here:

(Photo: Tammy Green)

Sweet Thang

I have a confession to make: Although my diet has been pretty much free of sugar (aside from the fructose in berries, root vegetables, etc.), I've been getting blasts of sweetness from two very un-Paleo sources: Artificially sweetened gum and diet soda.

I'll pause while you recover from this earth-shattering news.

I chew gum only when I'm driving -- sometimes to help keep me awake and alert during my mind-numbing daily commute -- but I log a lot of miles, so I frequently go through Costco-sized boxes of the stuff. I'm sure the parking valets in my office building are revolted by the number of wadded-up gum wrappers scattered like so much confetti all over the interior of my car.

My Coke Zero intake, however, isn't limited to the car. I've stockpiled a few dozen cans of the stuff in my garage, ostensibly for "guests" who crave the sweet, sweet taste of aspartame. But even when no one else is around -- especially when no one else is around -- I'll pop open a can. And at work, the company cafeteria has Coke Zero in the soda dispenser, and it beckons me every time I pass by. I resist -- usually.

In my defense: In "The Paleo Diet," Loren Cordain -- the Yoda of caveman eats -- includes artificially-sweetened diet sodas in his list of "foods you can eat in moderation." And it's not like I guzzle the stuff.

BUT:

• Artificial sweeteners may sabotage weight loss and weight management efforts. In the words of Robb Wolf and Mat Lalonde, artificial sweeteners "cockblock fat loss."

• Despite being "sugar free," products containing sugar alcohols like sorbitol, maltitol and xylitol can raise your blood sugar.

• Use of artificial sweeteners has been linked to a two-fold increase in insulin resistance and diabetes. (Of course, the skeptic in me suspects this correlation could be explained by greater intake of diet soda by unhealthy pre-diabetic and diabetic folks who are trying to cut their sugar intake.) 

• High doses of sucralose have been shown to reduce normal, healthy gut flora by half (in rats, anyway).

• Adverse reactions to aspartame include everything from migraines and moodiness to cramps and diarrhea. (My wife, a drug dealer by trade who has a degree in nutrition and food science, puts it this way: "Some sugar substitutes are osmotic laxatives -- they can't be broken down and makes your gut hyperosmotic, which gives you the shits.")

Looks like I have some more weaning to do.

Sometimes, Paleo is no fun at all.

(Photos: bukowsky18, mastermaq)

On Second Thought

Remember how I used to extol the values of chocolate milk as a recovery drink?

Now that I've: (1) gone paleo, (2) adopted a regular intermittent fasting schedule, and (3) begun avoiding post-workout-carbs a la Mat Lalonde), this really isn't an option. But that's okay: it's not like chocolate syrup + cow juice is the end-all, be-all. Feasting on Fitness has an excellent post summarizing the pros and cons of chocolate milk for post-workout recovery -- and it turns out there are enough drawbacks to chugging chocolate moo that I'd probably pass on it these days even if it weren't loaded with sugar.