Is normal now abnormal?

Have you ever been to a shopping centre and taken a moment to look at the people around you? What did you see? What did the peolpe look like? Were they overweight or not? I'm willing to bet that you saw more overweight or obese people than you saw people of a "normal" weight. Is normal becoming abnormal. Is a person with a healthy looking (just because you look healthy doesn't mean you are!) body becoming the rarity?

I know body composition is only one marker of health but I think there is a worrying trend occuring. People look at others around them. They can justify the little bit of fat around their mid-section because,"Everyone else has that", or "This is just what happens when you get older", or even worse, "I'm not as fat as _____, so I must be pretty healthy"

This article is interesting and while the study they talk about relates only to women, I think most men have this same problem too. Have a read an post thoughts to comments.

Well Done!

Congratulations. Your 30 days is up! Now what changes,  if any , did you notice? For me I experienced a number of changes. Here is a quick summary.

Look:
Leaned out quite a lot without any loss of muscle mass
Weight down to 77.8kg from 83kg the last time I weighed myself before beginnning Whole 30.

Feel:
Recovery from exercise was fantastic. Very little soreness.
A general feeling of lightness.
Much more energy.
Better able to deal with stressful situations - particularly importand over the last couple of weeks.
No shoulder pain.

Perform:
Beat longstanding PB's in CrossFit workouts - Fran (3:01), Helen (7:51)
Increased strength/Power - Hang Power Snatch PB - 67.5kg, Push Press triple @ 80kg
Due to lessening of shoulder pain was able to perform movements such as Muscle Ups, Handstand Push Ups, Ring Dips, Push Press that I had been unable to do without pain previously.

These are just a few of the changes that I noticed. When you put these all together, I am sure that you would agree I am a fitter and more healthy individual now than I was when I started the whole 30 back in October.

I hope you have experienced some great changes as well. Let us know in the comments section.

I will be back to posting some of the more technical posts over the next few days. I want to write some more on Cholesterol as I think this is an area where a lot of people are misinformed.

The Coffee problem! Zane's reply

I've been agonising over this post for a couple of days. You see the problem is, I agree with a lot of the stuff that Bjorn says in his post. However, my own personal experience does not match up.  I guess the best way to tell this story is to talk a little about my history with coffee.

I have not always ben a coffee drinker. Both of my parents are regular coffee drinkers without being massive consumers. I used to have the odd coffee when I lived at home with them, but nothing serious. At the age of 16 I left home and went to boarding school. Being the rather social butterfly that I am, I would often spend a lot of study time chatting with my mates rather than working on assignments and projects. Then the night before they were due, I would stay up late and work until they were done. A lot of the other kids would drink coffee to help them stay awake, so I tried it. Unfortunately It didn't quite have the same reaction for me. While my mates were talking about the fact they were so wired from their numerous coffees they would never be able to sleep, I was still just as tired.

I wasn't a great coffee drinker through University (alcohol was my drink of choice then!!!!). However, during my time living in London I was drawn to the numerous coffee shops and became a regular drinker. At that stage I noticed some interesting bodily reactions to coffee. I would need to have a bowel movement after every coffee. My coffee of choice then was a cappuccino. However, there was still no buzz from the coffee.

Upon my return to Australia I stayed a coffee drinker. Now however, I had found the Paleo diet and the milk was gone from the coffee. Strangely so were the bowel movements. It appears that it was the warm milk that was doing me in rather than the lovely bean. So now I drank my coffee black and strong. And yet, still I had no buzz from the coffee. I could easily finish a meal with an espresso and then go straight to sleep.

Coffee became a 2 a day habit for me. I bought my own espresso machine for home and also put in with a group of collegues to buy one for work. I would have one coffee on the way to work and then have another one at lunch time. At no time in my coffee drinking did I ever suffer from an inability to sleep or feel anything like the buzz others described after they finished their coffee.

Then Bjorn challenged me to go without my coffee.

At first I was reluctant but I gave it a go. Now, here is where Bjorn's experince and mine differ. I stoped drinking coffee for 14 days straight. I experienced no withdrawal symptons at all. No headaches, no mood swings, no improved sleep (in fact sleep got worse but there may have been other mitigating factors for that). Basically there was no noticeable affect. Did my performance improve? Well during my coffee free period I certainly made performance gains, but I was already making gains from cleaning up my food intake. How much of a role did coffee play? I missed the taste of coffee, but I didn't crave it. I could comfortably sit with others while they had a coffee and was never tempted to get one myself.

I analysed all of this and decided that there was only one thing I could do to see if coffee really affected me. I decided to have a coffee. Now there was some logic to this. I had spoken with others who had given up coffee for a period of time and they told me that their first coffee back nearly blew their head off. They got a massive caffeine hit. Surely I would experience this too.

I fired up my espresso machine and got to work putting the coffee into the little handle thing (that is the technical term). I thought about some cocaine addicts I have known who always talked about the theatre of cutting up the coke and rolling up the note. Of the enjoyment they took in the preparation for the hit. Was that what I was feeling as I prepared to turn on my machine, or were the butterflys in my stomach more from a fear that Bjorn was going to jump out from behind my fridge and demand to know what I was doing to myself. I made my coffee and then hopped into my car for the drive to work.

I took my first sip. The taste was delicious. But no great rush of caffeine. As I slowly continued to sip away at my coffee, I kept waiting for the almighty rush that must be coming. Then all of a sudden I was at the end of my cup and .....NOTHING. No rush, no shakes, no wired eyes. Nothing. I felt absolutely no different. I had another coffee later in the day (4:30pm) and still nothing. That night I slept like a baby.

And that's where I sit today. I am back on the coffee. Drinking it purely for the taste as it appears I get nothing out of it. But here is where I have a problem. I can already hear all of you coffee lovers screaming,

"See, there is nothing wrong with coffee!".

But that is not the point of this post. I went into detail about my history with coffee so you could see that I have never been a responder to caffeine. Perhaps I am lucky to be that 1 in 100 that is a non responder. I drink my coffee simply because I like the taste. But I have conducted an experiment to see that for myself. I have gone without coffee for a reasonable period of time so I can be sure of my body's response. You don't get to say you're just like me unless you to are willing to test this for yourself. You can't be critical of Bjorn and agree with me unless you can provide me with evidence. If, like me, you want Bjorn to be wrong, prove it in the only way possible. Give up coffee and see how you look feel and perform. Only then can you make a sound judgement. The bad news is, the statistics say your experience is probably going to be closer to Bjorn's than it is to mine. Don't believe them? Prove them wrong.

Post thoughts to comments:

PS: I have been thinking long and hard about a way of truly testing coffee's affect on my performance. I plan to give up coffee again when my body has totally adapted to my diet. In that way I will have a greater ability to recognise if the changes in performance are due to diet or coffee consumption.

The Coffee problem! By Bjorn

You may remember that Bjorn challenged me to give up coffee. He said that coffee has detrimental effects on people's health. I asked him to write a blog post explaining his take on the coffee problem and here it is.


(Note: Bjorn sent this to me as a word document. I have had all sorts of trouble with the formatting and trying to get the post up. As such some pieces of Bjorn's original post have been left out. These pieces included a wonderful picture of Bjorn's Oma (Grandmother), and a mind map/flowchart that Bjorn made as a support to his information. If you would like a copy of the flowchart, email me and I will email you this post in word format. I don't feel that I have weakened Bjorn's post in any way by leaving these pieces out and I'm sure you'll agree his post makes for interesting reading.)
 
From Bjorn.....

Coffee….Why-Oh-Why Can’t We Just Be Friends?

I intended on writing a long-winded, ‘science based’ document heavy with references, waying up the pros and cons of the xanthine alkaloid ‘caffeine’ found in coffee beans, and other plant sources. I thought I would summarise the biochemistry of caffeine and its impact on the human body in one concise document to assist the reader in putting together an educated decision, potentially answering the question as to whether or not coffee was for them, once and for all. But for that info you could just click here, or here. Instead of referencing studies on caffeinated beverages such as coffee and green tea (which are generally rubbish due to big-bucks and business getting in the way) I decided to write a piece on my personal and clinical experience with the delicious beverage.

I should say from the outset I LOVE COFFEE! She’s like a seductive succubus that comes and goes from my life. Every time she arrives, I fall madly in love. Then, when the party’s over, I want more. And if I don’t get her, I get withdrawals in the form of headaches and apathy. I also have a strong childhood connection to happy times spent with my European family enjoying coffee and cake in the afternoon. Oh the memories…

But enough about me….

As we know in this forum, the best way to gauge your health is to pay attention as to how you Look, Feel and Perform. “But!?” you say, “when I’m drink coffee, I don’t look much different”. Unless I haven’t had my daily coffee, in which case I look tired and grumpy, and what the hell are you looking at anyway!?. “I don’t feel any different!?”. Unless I haven’t had my morning coffee. Then I feel like crap – I’ll have a double ristretto thanks. “I don’t perform any different”. Unless I haven’t had my coffee, in which case I really couldn’t be bothered performing at all!….Hang on a second….this sounds like some kind of dependence….doesn’t it?

I don’t care what anyone says, coffee is damn addictive, and I believe giving it up is harder than other habits for a number of reasons.

1. It tastes and smells great (Cigarettes do not. Yet coffee and a ciggie – a delight).

2. It’s more than just socially acceptable. It’s a means of being social (“we should catch up, grab a coffee!?”)

3. It integrates itself into our daily routine nicely. (The term ‘smoko’ really is a cover for that mid-morning/afternoon coffee hit to get through that hypoglycaemic episode of the day. Nobody actually smokes anymore!? Its coffee and facebook now isn’t it?).

4. It has fairly subtle but unpleasant withdrawals. (You feel tired, foggy-headed and incomplete. Grumpiness and headaches are so easily relieved by that hot, invigorating, socially acceptable, tasty beverage).

In my clinical and personal experience, albeit limited, I have noticed people who consume coffee daily, or who have an addiction, whether its drugs, medications, tabacco, or refined carbohydrates - 

- are more tired and irritable when they haven’t had their ‘hit’

- tend to have higher levels of anxiety and stress, especially if they already have a psychological condition.

- have altered behaviour such as impatience and intolerance. I call it “Road-Ragey”. (This Behaviour video posted in an earlier blog describes this phenomenon in relation to hypoglycaemia).

- have a greater propensity towards skin issues (psoriasis, eczema, hormonal acne etc).

- have trouble reaching body composition goals (unless your Kate Moss. in which case stick with the champagne, cocaine, caffeine and nicotine).

On a kind of funny-not-so-funny side note. There are many tribes around the world that coffee is an integral part of their culture. For example, the tribes of the Omo valley (Suri, Mursi, Nyangatom etc) in Ethiopia love a good cuppa. They also live on sorghum, beer from sorghum, milk and blood from cattle, with meat generally saved for special occasions. These tribes all appear to be happy and healthy as long as draught hasn’t led to famine. They live very different lives to us. Not to say they are stress free, but their stresses are more physical in nature, and can be exerted physically as opposed to behind a computer writing lengthy blogs making them sick (cough, cough – just kidding). The other thing you may note about these tribes is that they are all constantly at war with one another. They love to fight. They are (without being too blasé) always trying to kill each other….. Too much coffee and grains perhaps??

Bjorn had a really great mind map inserted here. However, due to formatting issues I was not able to copy and paste it. Leaving it out has not changed the gist of the post.

Whether its increased stress hormones, hypoglyceamia, reduced sleep, increased inflammation, or altered behaviour, coffee seems to act as a spanner in the metabolic-works. I have especially noticed this in cases of people shifting from the traditional refined-carb diet, to the more wholesome Paleo type diet while still drinking coffee. People seem to ‘fall-off-the-wagon’ more easily and their goals are never quiet reached. Remove that coffee from their monkey-like-grip and results start to unfold.

So I know what the daily coffee does to me, and a lot of my clients. But of course there are the 1 in 100 who don’t seem to be affected by the substance like the majority do. Perhaps this is their genotype? And then there are those who desperately want to be a part of that unaffected minority, and ignore all the signs of dependence. Not surprisingly they offer the same excuses I hear when trying to get someone to give up the refined carbs. If you are one of the lucky few who can take it or leave it with no immediate change in health. Or you just enjoy the flavour. Why not leave it? 

 Don’t get me wrong…I love coffee. And some people may be happy with there ritual coffee. But for me whether or not there are negative, physical side effects acute or chronic, my concerns are coffee’s impact on life in the long run. Why not keep coffee as a special treat, like alcohol and birthday cakes. Consider what relying on any substance (whole-foods, water, love and oxygen excluded) will do to the course of your life on a more esoteric level. A splash of anxiety, mixed with a drizzle of grumpiness and irritability makes for a concoction destined for crappy decision making. Like all drugs it becomes a problem when we rely on it, we get use to it, or desensitised. And slowly but surely one cup every now and then turns to one-a-day without fail, then two. And now you’re hunting it down, in strange back alleys looking for the finest brew. If you can’t get on with the day without it… sounds like a life-hampering drug addiction to me.

Tips for getting off the drugs….coffee that is –

- replace it with a green or herbal tea. (Yes there is still caffeine in Green Tea, but its different)

- incorporate some cacoa nibs in with your nuts/berries

- get an early morning workout in before the headaches come on

- take a paracetamol ( I normally would never recommend taking medictions. But if taking it once to stop the headaches on day one will get you off the drugs, the longterm benefits are better.)

So if you’re doing a 30 day challenge. Go the whole 9 yards for real and get off the drugs too. 

I will post a reply to this piece in the next couple of days. You can post your thoughts to comments.

The Kitavan Study

It's a double post day today as I will be away all wekend and won't be able to post. I hope you enjoy.

I recieved a great question from Clemells the other day:

 

Hi Zane just wondering if you or Bjorn had any comments about the Kitavan people of New Guinea. They are apparently lean& disease free, yet eat a diet of 70% CHO.

 

For those of you who have never heard of the Kitavan Study check it out here.

 

I love the Kitava Study because it is one of the many studies that really supports eating a Paleolithic Diet. The study was conducted by Steffaan Lindberg, and compares the Kitavan Diet and Medical issues with those of his native Sweden. A summary of the diference in diet can be found here:

 

The residents of Kitava lived exclusively on root vegetables (yam, sweet potato, taro, tapioca), fruit (banana, papaya, pineapple, mango, guava, water melon, pumpkin), vegetables, fish and coconuts [27-29]. Less than 0.2% of the caloric intake came from Western food, such as edible fats, dairy products, sugar, cereals, and alcohol, compared with roughly 75% in Sweden [30]. The intake of vitamins, minerals and soluble fibre was therefore very high, while the total fat consumption was low, about 20 E% [28], as was the intake of salt (40-50 mmol Na/10 MJ compared with 100-250 in Sweden). Due to the high level of coconut consumption, saturated fat made up an equally large portion of the overall caloric intake as is the case in Sweden. However, lauric acid was the dominant dietary saturated fatty acid as opposed to palmitic acid in Sweden. Malnutrition and famine did not seem to occur.

As you can see the Kitavan diet consisted of wild seasonal fruits and vegetables, wild caught fish, and healthy saturated fats. This is exactly the prescription that I would advocate all followers of the paleo diet eat. Sure their level of Carbohydrate consumption is high, but these are a native people who have lived in the same area for ever. They have been eating the same diet for hundreds of thousands of years and are therefore genetically adapted to eating that level of carbohydrate.

Some of the most interesting things I took from the study are:

• Despite a fair number of older residents, none of whom showed signs of dementia or poor memory, the only cases of sudden death the residents could recall were accidents such as drowning or falling from a coconut tree... 
• The main results of the Kitava study, that there is no ischaemic heart disease (and no stroke, see Chapter 4.2), are unanimously confirmed by medical experts with knowledge of the Trobriand Islands or other parts of Melanesia. Likewise, Jüptner noted no cases of angina pectoris, myocardial infarction or sudden death during his 5 years as a provincial doctor on the islands at the beginning of the 1960s, when the population was roughly 12,000. (Jüptner H, unpublished data)... 
• No indications of stroke, diabetes, dementia or congestive heart failure
• No overweight
• Excellent blood pressure
• No acne
• The elderly residents of Kitava generally remain quite active up until the very end, when they begin to suffer fatigue for a few days and then die from what appears to be an infection or some type of rapid degeneration. Although this is seen in western societies, it is relatively rare in elderly vital people. The quality of life among the oldest residents thus appeared to be good in the Trobriand Islands.
• Less than 0.2% of the caloric intake came from Western food, such as edible fats, dairy products, sugar, cereals, and alcohol, compared with roughly 75% in Sweden [30].

So, from the results of this study we can assume that if we avoid the standard diet of grains, legumes, dairy; Stay active and keep moving in later life; and eat a diet that is consistent with our traditional diet then we can expect to avoid heart disease, stroke, diabetes, dementia, high blood pressure and acne, stay lean and have a high quality of life.

Sounds OK to me.

Thoughts to comments.

It's not a diet, It's a diet!

Diet: A regulated selection of foods, as for medical reasons or cosmetic weight loss.

Diet: The usual food and drink of a person or animal.

Listed above are 2 definitions of the word diet. One of these directly relates to the Paleo Diet, one definitely does not. The Paleo Diet is modern man's imitation of eating in the same way our genes evolved to eat. It has nothing to do with Calorie restriction, weighing and measuring, scales, egg whites, feeling hungry, or any of the other things that pop in to your head when you usually hear the word diet. People that diet this way often have a couple of things in common. They are hungry, miserable and fat (or if they lose weight, they tend to put it all back on again with a little extra for the ride!).

The Paleo diet is all about eating in a way to optimally fuel your body. It is about correcting any metabolic derangement or gut irritation you are suffering from. It is about allowing Insulin and Leptin to do the jobs that they are designed to do. It is about controlling Inflammation. And through it's ability to do these things you get the bonus of leaning out, feeling better and medically being more healthy.

It is important that we make this destinction because I feel that too many people blur the lines a little. They start on the Paleo Diet and then they treat it like a diet. They drastically under-eat never consuming enough calories to fuel their bodies correctly. The beauty of the Paleo Diet is that it is incredibly easy to regulate how much you eat. By eating a Paleo Diet you should have a much beter controll of your Leptin Sensitivity. If Leptin is working properly then your satiety signalling will be working properly (Satiety = Feeling full). That means that you can simply eat food and keep eating until you feel full. When you feel full, stop. It's so easy.

Eating 2 eggs for Breakfast, a little bit of chicken and avocado for lunch and a couple of Lamb chops and vegetables for tea is a great way to feed yourself if you are a 60kg female. It is definitely not the optimal way to feed yourself if you are a reasonably active 70-80kg male. If you fit into that category (and this is the one that I fit into) then you need to be eating a lot more. Your diet should look more along the lines of; 4 whole eggs, some bacon and some avocado for breakfast, half of a chicken and a large salad or some veg for lunch, and 3 or 4 lamb chops cooked in coconut oil with some veg for tea. You could maybe even throw in some protein and fat rich snacks a couple of times throughout the day.

Maybe that is too much food for you, maybe it's not enough. When you are eating correctly, consuming enough protein and fat (to stimulate Leptin) and eating the appropriate ammount of Carbohydrate your body will tell you when it is full. You will have control over your blood sugar levels and over the course of the day your body will let you know when to eat (you'll feel hungry) and when to stop (you'll feel full.)

Perhaps if more people focussed on eating the correct diet, they wouldn't need to diet!

Post thoughts to comments.

Cholesterol Pt 1

Despite what you may read in the mainstream press, Cholesterol is not some evil monster that you have to avoid or else you will drop down dead. In fact Cholesterol is in fact essential to our well being. 

So exactly what is cholesterol and what role does it play in heart disease. Well, over a series of posts I will introduce you to all of the main players in the supposed cholesterol problem. Let's start with just a simple look at exactly what Cholesterol is.

The word "cholesterol" comes from the Greek word chole, meaning "bile", and the Greek word stereos, meaning "solid, stiff", and it is a waxy, lipid gracing every cell’s membrane and our blood plasma. It is made out of a molecule called acetyl Co A that is derived from the breakdown of sugars, fats and proteins.
It's functions include:

• It builds and maintains cell membranes (outer layer), it prevents crystallization of hydrocarbons in the membrane
• It is essential for determining which molecules can pass into the cell and which cannot (cell membrane permeability)
• It is involved in the production of sex hormones (androgens and estrogens)
• It is essential for the production of hormones released by the adrenal glands (cortisol, corticosterone, aldosterone, and others)
• It aids in the production of bile
• It converts sunshine to vitamin D
• It is important for the metabolism of fat soluble vitamins, including vitamins A, D, E, and K
• It insulates nerve fibers

Each day your liver produces some 1000-1400mg of Cholesterol. However, in another example of the genius of our bodies, our liver's production of Cholesterol is linked with our dietary intake of Cholesterol. Eat more and the liver will produce less, eat less and the liver will produce more.

So far it doesn't sound too bad does it? Let's have a look at some  abbreviations you've probably herd related to Cholesterol.

Cholesterol is carried in the blood by molecules called lipoproteins. A lipoprotein is any complex or compound containing both lipid (fat) and protein. The three main types are:

• LDL (low density lipoprotein) - Often called the bad cholesterol. LDL carries cholesterol from the liver to cells.
• HDL (high density lipoprotein) - Often refer to as the good cholesterol.  HDL does the opposite of LDL - HDL takes the cholesterol away from the cells and back to the liver. In the liver it is either broken down or expelled from the body as waste.
• Triglycerides - these are the chemical forms in which most fat exists in the body, as well as in food. They are present in blood plasma. Triglycerides, in association with cholesterol, form the plasma lipids (blood fat). A high triglyceride level, which is fueled by a high carb diet, is very often a marker for other problems in the body, particularly insulin resistance and inflammation  High levels are often seen with low HDL cholesterol.

We'll pause here to let all that sink in. Have a look at this video from the Mercola institute to wet your appetite for the future posts.

Food inc.

Below is a trailer from an amazing documentary called Food Inc. Food Inc. was nominated for an Academy Award last year. I first watched in on a flight back from the UK in January (about the best thing that happened on that flight) It is riveting and will leave you questioning just how our food industry ended up the way it is. Check out the trailer and then try to get your hands on a copy of the DVD.



Post thoughts to comments.

Homemade, Healthy, Paleo Snacks

One of the complaints that I hear often regarding the Paleo Diet, is that there is nothing that you can snack on. Well, today I have some suggestions.

Yesterday, I went and bought a food dehydrator. Last night I used it to make some brilliant Paleo Snacks. I made some kangaroo jerky, and dried some strawberries, blueberries and mango. It was brilliant. Not everything went exactly to plan (flavours of things like chilli and garlic are accentuated in the dehydrator!!), but I was really happy with the result.

Check out the results below!

Busy, Busy!

Sorry for the lack of posts over the last couple of days. Competed in CrossFit Victoria's Throwdown yesterday and spent some quality time with family today.

I'll be back with a post on healthy paleo snack's tomorrow.

See you then.

It's NOT low Carb!

One of the most common responses I get from people when I tell them the way I have chosen to eat is, "Oh, so you don't eat carbs." This really grates on me. When I tell them that I do eat carbs, they then tell me that I eat a low carb diet.

Well, I certainly eat a lot less carbs than the normal person eating a traditional Australian diet, but I would argue that they eat a high carb diet. I like to think that I eat an appropriate Carbohydrate diet. I eat sufficient carbohydrates to fuel my activity level and strongly believe that this is all anyone should eat.

I have told you numerous times that all carbohydrates break down to sugar. It doesn't matter whether that carbohydate comes in the form of Bread, Pasta, Rice or Fruit and Vegetables, it all ends up as sugar. The ammount of sugar that we consume in our diet has grown an unbelievable ammount since the change of the century. The standard American diet is very similiar to the standard Australian diet (which is why both countries are suffering from an obesity epidemic!). In the years 1887-1890, Americans consumed an average of 5 pounds of Sugar per day. Nowadays, Americans are consuming upwards of 130 pounds of sugar per day.

I find this quote scary:

  In a paper published earlier this year, USDA researcher Shanthy A. Bowman, of the Agricultural Research Service, reported that heavier consumers of refined sugars (more than 18 percent of calories from added sugars) typically consume more calories but less of 15 different nutrients than do lighter consumers (under 12 percent of calories). The high consumers consumed 15 times more soft drinks and fruit ades per day than the lower consumers.

     USDA has stated that the average American, who consumes about 2,000 calories per day, can eat up to 10 teaspoons of added sugars, if he or she eats a healthful diet containing all the recommended servings of fruits, dairy products, and other foods. In fact, though, the average American is not eating that healthful diet and consumes 20 teaspoons per day of sugar.

For the full article see here.

Now I stated earlier that I consume enough carbohydrates to fuel my activity level. I am an active guy who works 2 jobs, CrossFits 5 times a week, walks his dog and plays with his son. Therefore, my activity level would be higher than most people, but still lower than a lot of people. If your activity level is lower than mine, then you should probably eat less carbohydrates than me. If your activity level is higher than mine, then you might need to eat more carbohydrates than me.

By default, when you switch from the standard Australian diet to a more Paleo way of eating you will eat less carbohydrates. This is because you will avoid a lot of those foods that are very dense in carbohydrates (Breads, Pastas etc). Once you have found a comfortable level of adherance to a paleo way of eating (and only then!) you might want to have a look at your activity level and compare that to how much of your diet is made up of carbs. (Remember that fruit and vegetable like sweet potato can still pack a high carb whack!) Once you have those two criteria lined up properly you will be flying. You will look, feel, and perform close to your optimum. Then, when people refer to your diet as a low carb diet, you can smile and hit them with the reply:

"I prefer to call it  carb appropriate diet!"

Performance

Whenever making adjustments to your lifestyle, the main markers that you should consider are changes to how you look, feel and perform.

One of the great beauties of the CrossFit training program that I follow is that your results are totally quantifiable. Lift more today than yesterday and you are stronger. Complete a workout (WOD) faster today than yesterday and you are fitter.

 Since going strict Paleo (and I started a couple of days early) my performance has really lifted. Yesterday I smashed what had been a longstanding personal best for a workout called Helen. Helen involves 3 rounds of 400m run, 21kettlebell swings @24kg and 12 pull ups. I finished in 7mins and 51 sec, taking 19 secs off my previous best time.

I have also noticed gains in strength and muscular endurance, despite losing about 3kg since the last time I weighed myself.

You don't have to be a crossfitter to measure your performance. Have you found doing the housework a little easier (I'm sorry even Paleo eating can not make it more enjoyable!), perhaps walking the dog isn't quite as hard as it used to be.

What changes have you noticed to your performance?

Why? Part 4 - Gut Irritation

Robb Wolf's new book, "The Paleolithic Solution" is one of the best books I have ever read on Nutrition. The chapter that blew me away the most was the chapter on Gut Irritation.  Fortunately Robb has allowed the chapter to be printed in full on Tim Ferriss' blog. You can find it here. I've taken the liberty of copying it out for you so that you can have a read. It's a long post but prepare to have your mind blown. On a side note. I may not be able to post for a few days as I have School reports to write. This post is long enough to keep you going for quite a while. You may need to read it a few times.

Enter Robb Wolf.

A Common Problem

Below I describe several people who at first glance appear different, but in fact they all share a common problem. They had significant health issues with no apparent cause or solution and assumed they had no treatment options, as their doctors were stumped and could offer few solutions.
For you, this chapter may represent the “missing link” in your quest for improved performance and health.

Alex, Age Five
I first learned of Alex from my friend Kelly. She related a story of a little boy who was very sick, underweight, and suffering from constant digestive problems. If you like kids and other small, scurrying critters, Alex’s features and symptoms were literally heartbreaking. He had painfully skinny arms and legs, attached seemingly at random to a torso dominated by a prominently distended belly. At night Alex thrashed and turned in his bed, wracked by diffuse pain in his arms, legs and, especially, his belly. Alex had severe lethargy and a “failure to thrive.” His doctors ran extensive tests but found nothing conclusive. They recommended a bland diet of toast, rice puddings, and yogurt, but with no benefit to the little guy.

Kelly contacted me on behalf of the family and asked if I had any ideas that might help Alex. I made a few specific recommendations, which the parents enacted immediately. Within ten days, Alex’s perpetually distended belly was flat and normal. He gained six pounds in a little over two weeks and was noticeably more muscular in the arms and legs. His sleep shifted from the thrashing, restless bouts that left him listless and tired, to the sleep all kids should have: restful, unbroken, and filled with dreams. Alex’s energy improved to such a degree that the other kids and parents could hardly imagine he was the same kid. He was healthy and happy, all because of a simple adjustment he and his family made to his eating.

Sally, Age Sixty-One
Sally was referred to us by her family physician. Sally’s doctor had worked with her on a variety of issues: low thyroid, osteoporosis, gall bladder problems, depression, and high blood pressure. It was an impressive and ever-growing list of ailments that both Sally and her doctor attributed to “normal” aging. Her doc was pretty forward thinking, however, in that she recommended that Sally perform “weight bearing exercise” to help slow the progression of the osteoporosis and muscle wasting that been accelerating in the past four to five years.

When this recommendation brought Sally to us, she was a bit reluctant to get started with a strength-training program and was very reluctant to modify or change her nutrition. We were gentle but persistent.
Our recommendations focused on specific changes to her nutrition and lifestyle. Within two months Sally was off her thyroid medications, her gall bladder issues were gone, she was four pants sizes smaller, while her symptoms of depression had disappeared. After six months of training with us and following our nutrition recommendations, it was discovered that she was no longer osteoporotic.

Of all the improvements, Sally’s doctor was most impressed with the increased bone density. She asked Sally what she had modified to affect this change. When Sally told her doctor how she had changed her nutrition, her doctor pondered things for a moment, then said, “Well, it must be something else! Food can’t do all that.”

Jorge, Age Forty
Jorge started working with us primarily to lose weight. At five feet nine inches and 325 pounds, Jorge was heading down a path of significant illness stemming from type 2 diabetes and obesity. Compounding Jorge’s situation was a condition neither he nor his doctors could figure out. Nearly every time Jorge ate, he would break out in a rash and his tongue would swell. Like really swell. Jorge had to keep an epi-pen on his person at all times, similar to someone who has a severe allergy to bee stings or peanuts.

Jorge is a practicing attorney and several times a week he would dash out of the courtroom on a mad trip to the emergency room, where he would receive antihistamines to bring his tongue swelling under control. His doctors were (again) stumped. His blood work did not show a specific allergy, nor did he appear to have a full-blown autoimmune disease. Certain immune cells were obviously overactive, but in an atypical fashion that left the allergists and rheumatologists scratching their heads.

We recommended a nutritional change for Jorge, which he fought tooth and nail. God has never made a person more appropriate to be an argumentative lawyer! Part begging, part threatening, we finally won Jorge over and told him, “Just do this for a month. If it does not work, what have you lost? If it does work, what will you have gained?”

Jorge gave things a shot and his tongue swelling disappeared. Now a year later, Jorge is down to 255 pounds and making headway toward his goal of a lean, strong 225 pounds. Thankfully, Jorge now argues for us instead of against us! Not to beat up on the physicians too much, but when Jorge told his docs what he changed, they too did not believe the cause and effect staring them straight in the face.

So, What Did We Do?

It will come as a surprise for most people that the underlying cause of all the issues described above, in these very different people, was the same thing—a common component in nearly everyone’s diet. Gluten.
Gluten is a protein found in wheat, rye oats, and barley. Other grains such as corn and rice have similar, but less problematic proteins (we will talk about that later).

OK, calm down, I get it. Bread, pasta, and cookies are yummy. They are also likely killing you. The other sections of this book I’m willing to give you a “pass” on understanding the technical points. Most people kinda get the insulin/high-carb issue. People are slowly realizing there are “good fats.” So, I’ll not hold you responsible for that material. However, I insist you read this grain issue, ponder it, and then do what I recommend.

We are going to learn the whole story about gluten, grains, and their roles in disease. I’ll then give you quantifiable measures for determining how much healthier you are without them. Then it’s all up to you. If you want to be healthy, you will find some level of compliance that works for you.
—
We have all seen pictures or videos of smokers dying from lung cancer yet still smoking through tracheotomy holes in their throats. Amazing, right? How can people do that? Well, gluten consumption is on par with a pack-a-day smoking habit.

Like most things, we need to start at the beginning.

Grains Anatomy

When I say “grain,” I am talking about one of many domesticated grasses in the gramineae family. This includes staples such as wheat, rye, oats, barley, millet, rice, and sorghum. These plants are derivatives or descendants from wild grasses that have been managed and bred for 2,000–5,000 years. All grains have the following anatomy:

Bran:
The bran is the outer covering of a whole, unprocessed grain. It contains vitamins, minerals, and a host of proteins and antinutrients designed to prevent the predation, or eating, of the grain. When you see brown rice, the bran is the flakey outer covering of the rice.

Endosperm:
The endosperm is mainly starch with a bit of protein. This is the energy supply of a growing grain embryo. When you see white rice, this is the endosperm with bran and germ removed.

Germ:
The germ is the actual reproductive portion of the grain. This is where the embryo resides.
In the wild, the cereal grain is distributed by the wind, and when conditions are right, the germ (embryo) begins the process of growth using the endosperm for energy. It may come as a surprise, but plants are not benign, altruistic organisms just waiting to send their next generation of young into our mouths in the form of sushi rice or French bread. Grains, like all critters on this planet, face the challenge of surviving long enough to reproduce. This is particularly problematic for grains in that their most nutrient-dense portion (the part we eat) happens to be the reproductive structure.

Sidebar: Oats, Quinoa, and False Friends
Hey Robb, I appreciate your concern, but my dietician told me Oats are gluten-free, so no need to worry about my morning bowl of oatmeal? Yep, I love oatmeal too, but it contains similar proteins to gluten. Cereal grains tend to have proteins that are high in the amino acid proline. These prolamines (proline rich proteins) are tough to digest, and thus remain intact despite the best efforts of the digestive process to break them down. The result is gut irritation, increased systemic inflammation, and the potential for autoimmune disease.

Corn has a similar prolamine called zein. Now you can heed or disregard this information as you please, but grains are a significant problem for most people. Upon removal of these grains, you will notice that you feel better. With reintroduction of grains…well, you feel worse. Keep in mind this inflammation is also a factor in losing weight and looking good, so don’t dismiss this if your primary goal is a tight tush. What I’m asking you to do is take 30 days and eat more fruits and veggies instead of the grains. See how you do. Not so hard, right? And just to head you off at the pass, let’s tackle two other grain related topics: “Whole grains” and Quinoa.

When we factor in their anti-nutrient properties, and potential to wreck havoc on our GI tract, grains are not a sound decision for health or longevity. For the purposes of our discussion, consider dairy and legumes in the same category.

Quinoa pops up frequently and the refrain goes like this, “Robb! Have you tried this stuff Quinoa (the pronunciation varies depending on how big a hippy you are). It’s NOT a grain! It’s fine, right?”

Well, you’ve likely heard the expression, “If it looks like a duck and quacks like a duck…” Quinoa is botanically not a grain, but because it has evolved in a similar biological niche, Quinoa has similar properties to grains, including chemical defense systems that irritate the gut. In the case of Quinoa, it contains soap-like molecules called saponins. Unlike gluten, which attaches to a carrier molecule in the intestines, saponins simply punch holes in the membranes of the microvilli cells. Yes, that’s bad. Saponins are so irritating to the immune system that they are used in vaccine research to help the body mount a powerful immune response. The bottom line is if you think grains or grain-like items like Quinoa are healthy or benign, you are not considering the full picture.

One for Me and One for You

Some plants, like blueberries or similar fruits, have evolved a strategy of “give a little to get a little.” Critters (us included) eat these fruits, then pass the seeds in a convenient, warm fertilized package that all but guarantees the next generation. Sewage systems aside, this is a reasonable trade off. The critter that eats the blueberries gets a little nutrition in exchange for spreading the blueberry seeds for subsequent generations of blueberries.

Other plants take a different approach and try to dissuade all predation by shrouding themselves in nasty substances that are either irritants or outright poisons. Consider poison oak or poison ivy. These plants have developed chemical warfare capabilities and use oils that have a tendency to work their way through the skin of animals that come in contact with the leaves. This oil sets off an alarm that irritates the immune system. Lymphocytes and other white blood cells attack the oil and in the process release pro-inflammatory chemicals that lead to a rash. Keep this idea in mind as we talk about grains, as it will help you to wrap your mind around what is happening when we eat this “staple” food.

If we compare grains to the strategies listed above, “give a little, get a little,” like the blueberry, or “bugger off,” like the poison oak, we see that grains are much more like poison oak. If a critter eats a grain, that’s it for the grain. That does not mean that the grain goes down without a fight! Grains are remarkably well equipped for chemical warfare.

Lectins:
Grains contain a variety of proteins, some of which are called lectins (not to be confused with the hormone leptin). In simple terms, lectins stick to specific molecules and thus play “recognition” roles in biological systems.

For our purposes, we will look at wheat germ agglutinin (WGA), which is one of the nastier lectins, but also one of the better studied. Keep in mind, WGA (or similar molecules) are found in all grains, but it’s my opinion (and that of many other researchers) that wheat, rye, and barley, which are the gluten-containing grains, are likely the worst of the bunch with regard to health. Millet is similar to oats, in that it contains a protein only a few amino acids different from gliadin (the main problem in gluten), and it is therefore problematic for digestion. Be careful with “gluten-free” snack foods that seem too good to be true, millet-based or otherwise. Corn and rice can also be problematic, but they are safer if consumed infrequently (we will look at this later). WGA and similar lectins are problematic for several reasons:

1. Lectins are not broken down in the normal digestive process. This leaves large, intact proteins in the gut. If you recall, most proteins are broken down in the digestive process, but the structure of some grain proteins makes them very difficult to digest (for the geeks: these proteins are high in the amino acid proline). Grains also contain protease inhibitors (dairy and some other foods also contain these), which further block the digestion of dangerous lectins. This lack of adequate protein digestion leads to serious problems, as you will see.

2. The lectins attach to receptors in the intestinal lumen and are transported intact through the intestinal lining. Remember how amino acids and sugars are transported out of the intestines during digestion? Certain lectins “fool” transport molecules in an effort to gain entry into our bodies intact.

3. These large, intact protein molecules are easily mistaken by the body as foreign invaders like bacteria, viruses, or parasites. It’s perhaps unpleasant to think about, but the intestines are not the nicest place to hang out. This area is a major source of infection by bacteria and viruses, and the immune system lies primed, waiting to pounce on any invading pathogen. Not only does WGA enter the system intact, it damages the intestinal lining, allowing other proteins to enter the system. Why is this a problem? Our immune system mounts an attack on these foreign proteins and makes antibodies against them. These antibodies are very specific to the shapes of these foreign proteins. Unfortunately, these proteins also tend to look like proteins in our body.

Brother from a Different Mother—Molecular Mimicry

Proteins are made of molecules called amino acids (AA). Let’s imagine for a minute these amino acids are represented by Legos, with different shapes and colors denoting different amino acids. Imagine a string of Legos with a specific sequence; let’s say its five to ten Legos long. Now imagine another, identical set of Legos attached on top of many more Legos. The top five to ten of the long piece is identical to the short piece.

Let’s assume the short piece is WGA and the long piece is a protein in the beta cells of your pancreas where insulin is made. If the WGA is attacked by the immune system and an antibody is made against it (because the body thinks WGA is a bacteria or virus), that antibody will not only attach to WGA, it can also attach to the protein in your pancreas. When that WGA antibody attaches to your pancreas, it precipitates a wholesale immune response—attacking that tissue. Your pancreas is damaged, or destroyed, and you become type 1 diabetic. If that protein happened to be in the myelin sheath of your brain, you would develop multiple sclerosis.

Celiac:
Most people are familiar with a condition called celiac, which is an autoimmune disease caused by gluten, a protein found in wheat, rye, barley, and millet. It is clearly understood that celiac is an autoimmune disease caused by lectins. It is also clear that other autoimmune diseases such as rheumatoid arthritis, lupus, Sjögren’s, multiple sclerosis, and a host of other autoimmune conditions occur at much higher rates in celiac patients. However, this association, for whatever reason, was largely dismissed as an anomaly until researchers recently made the connection between the development of celiac and other autoimmune diseases.

We now understood that WGA and other lectins have a significant effect on the enzyme transglutaminase (TG). Transglutaminase is an enzyme that modifies every protein we make in our body. How many proteins does TG modify folks? That’s right, all of them. Heart, brain, kidney, reproductive organs—all of them. So, if lectins can cause problems with TG, and if TG modifies every protein in our body, how many things can lectins cause problems with? I hope this is obvious—lectins can and do affect every organ system.

Reproductive issues, vitiligo (a skin condition where the individual loses pigmentation in the skin) Huntington’s, narcolepsy—we have found literally hundreds of conditions in which lectins appear to be the causative factor. Not only do we have science to support this, we have observed clinical resolution of these conditions upon the removal of grains, legumes, and dairy. I hate to do this to you, but we have to go back into the intestines.

Really? Digestion? Again?

When food is emptied from the stomach into the small intestines, it is mixed with bile salts that are produced in the liver and stored in the gall bladder. Remember, bile salts are much like soap and are critical for our digestion and absorption of fats. In addition to bile from the gall bladder, the pancreas releases digestive enzymes that are critical to digestion. And lest you forget, much of the digestive process happens at the tiny structures in our intestines—the villi and microvilli. Now let’s see how lectins interact with the intestinal lining to produce autoimmunity.

Lectins such as WGA bind to a receptor in the microvilli, allowing WGA to be transported into the body. This is the mechanism of the autoimmune cascade I described above. If the gut wall (microvilli) becomes damaged, the entire contents of the intestines can now make its way into your system. Yes, that’s as bad as it sounds. You are not only in a position to create antibodies against WGA, which leads to autoimmunity, but you now have the potential to develop multiple allergies due to a permeable gut lining and inadequately digested food. This is how you can develop allergies to chicken, beef, apples, or other normally benign foods.

Additionally, if your gut is damaged, you expose yourself to a host of chemicals that would normally remain in the intestines. This can lead to conditions such as multiple chemical sensitivity syndrome, which is regarded more as a psychiatric problem than legitimate medical condition.

Let me be crystal clear about this: Anything that damages the gut lining (including bacterial, viral, and parasitic infections, as well as alcohol, grains, legumes, and dairy) can predispose one to autoimmunity, multiple chemical sensitivities, and allergies to otherwise benign foods.

As my Brazilian Jiu-Jitsu coach says, “This no opinion is, this fact is.”
“If the gut wall (microvilli) becomes damaged, the entire contents of the intestines can now make its way into your system.” [Note from Tim: this is where the "feces in the bloodstream" post title comes from]

Full of Bile

While this digestive disaster is taking place, there are several other problems brewing. As you recall, the function of the gall bladder is to release bile salts into a meal as it is emptied into the duodenum from the stomach. When the intestinal wall is damaged, the chemical messenger, cholecystokinin (CCK), is not released. CCK usually sends the “on” switch to the gall bladder and the secretion of pancreatic digestive enzymes. When this signal is blocked, we do not properly digest our foods, particularly fat and protein. The lack of bile release allows cholesterol crystals to form in the gall bladder, which leads to gall stones. The standard medical practice of removing the gall bladder is effectively killing the “canary in the coal mine.” Gall stones are a symptom of a problem, an alarm. Instead of treating the cause (remove grains) we cut out the gall bladder. People who have had gall bladder removal are almost certainly undiagnosed celiacs and likely have a number of other progressive diseases. In my experience, these individuals are plagued with digestive problems, culminating in dysphagia, or difficulty swallowing.

Achtung!
The disruption of CCK and related hormones (PYY, adiponectin) in the signaling cascade of digestion is a really big deal. Not only is the digestive process severely damaged, much of our satiety signaling is taken offline as well. We cannot properly digest our food, we are always “hungry,” and the very food we crave, refined grains and sugary junk, happens to be the cause of the problem.

It Gets Better
Another piece of the chemical defense system used against us by grains is a group of enzymes called protease inhibitors. Protease inhibitors prevent the breakdown of proteins. This means that when you consume grains you do not effectively digest the protein in your meal. Protease inhibitors also stymie the digestion of lectins such as WGA, making these already difficult-to-digest items virtually indestructible. This leaves more large proteins in the intestinal contents, which increases our likelihood of developing autoimmunity, allergies, or chemical sensitivities.

Osteoporotic Much?
If you do not have a bellyache thinking about grains by now, let’s look at one more player: antinutrients such as phytates. Phytates are important for seeds and grains because they tightly bind to metal ions (like magnesium, zinc, iron, calcium, and copper), which are crucial for the growth and development of the grain. If the metal ions are not tightly bound by the phytates, the process of germination can happen prematurely and this can spell disaster for the grain.

When we consume grains, the phytates are still active and powerfully bind to calcium, magnesium, zinc, and iron. This means the calcium, magnesium, zinc, and iron are unavailable for absorption. Because of the action of antinutrients such as phytates combined with the gut damaging characteristics of lectins and protease inhibitors, our Neolithic ancestors lost an average of six inches in height vs. our Paleolithic ancestors due to the Neolithic diet of grains and legumes. Are you concerned about osteoporosis or iron deficiency anemia? Do you suffer from fatigue or heart problems that might be caused by magnesium deficiency? Have you diligently consumed a “smart” diet of whole grains, legumes, and low-fat dairy as per the recommendations of your dietician and doctor? Do you see how ridiculous that suggestion is in light of what you now know about grains, legumes, and dairy?

Thank You Sir, May I Have Another!

Here is a recap of how grains cause malabsorption issues and how that affects our health and well-being:

1. Damage to the gut lining. If the gut is damaged, you do not absorb nutrients. We need healthy villi and microvilli to absorb our nutrients, be they protein, carbohydrates, fats, vitamins, or minerals.

2. Damage to the gall bladder and bile production. If you do not absorb fats and fat soluble nutrients such as vitamins A, D, K, and other nutrients, you will have problems utilizing any minerals you do absorb, to say nothing of the nutrient deficiencies from inadequate essential fats.

3. Phytates tightly bind to metal ions and make them unavailable for absorption. Analytical chemists actually use purified phytates in experiments where it is necessary to quantify the amounts of metal ions like calcium, zinc, or iron in a sample because the phytates bind to these metals tighter than just about any other molecule. The same thing happens when you eat phytates, and this is not a good thing for bone health or iron status.

4. Open door for autoimmunity and cancer. Once the gut lining is damaged, we are at exceptionally high risk of autoimmune disease, such as Hashimoto’s thyroiditis, and several types of cancer, including non-Hodgkin’s lymphoma. The pancreas is assailed by grain-induced inflammation due to CCK problems and elevated insulin levels. This inflammation is a potential cause of pancreatic cancer and pancreatitis (inflammation of the pancreas).

Why does all this happen? Because grains are pissed that you want to eat them and they are willing, and able, to fight back.
Here is a short list of the problems associated with leaky gut and the autoimmune response:
• Infertility
• Type 1 diabetes
• Multiple sclerosis
• Rheumatoid Arthritis
• Lupus
• Vitiligo
• Narcolepsy
• Schizophrenia
• Autism
• Depression
• Huntington’s
• Non-Hodgkin’s lymphoma
• Hypothyroidism
• Porphyria

 

But I’m Not Sick

Some of you, however, may think you have no issues here. You have eaten grains, legumes, and dairy your whole life and are “fine.” Well, maybe. But I suspect that is not the case. I’ll bet that if you completely remove these Neolithic foods from your diet for one month, you will notice a dramatic improvement in how you feel and perform. Why? Because if you are consuming these foods, I’ll wager you have gut irritation and other systemic inflammation issues.

A recent study looking at children with type 1 diabetes (an autoimmune condition) found that a significant number of them had overt gut pathology, i.e., celiac. Some had a positive antibody test for celiac, but a number of kids were negative on both the WGA antibody test (a common blood test for celiac) and on an intestinal biopsy. So doctors would think there was no gluten influence in their condition. Interestingly, however, nearly all the kids showed antibodies in the deep tissues of the microvilli to . . . transglutaminase.
The study authors suspected most of the kids would at some point develop what is commonly described as celiac. What this tells us is gut damage can be fairly benign (few symptoms) but still lead to autoimmunity. Once initiated, autoimmunity can and does progress to other problems. Your doctor or dietician will likely dismiss this information, especially if you are “negative” for any of the standard blood work or lab tests for celiac. They are foolish in this regard, but hey, it’s only your health.

Trust your medical professionals, they always know best. Or, try a simple experiment: Follow a Paleo diet, and assess how you feel and perform. I know, I can hear the MDs now, that it’s “just anecdotal.” If you are going to save your ass you are not likely to get much support in this matter unless you have a forward-thinking and aggressive primary physician.

What is the ultimate gold standard in all this? How do you know for sure you do or do not have an issue with these foods? The answer seems obvious: remove the potentially offending foods! Reintroduce them after thirty to sixty days. See what happens. Now there is a caveat to this. You only need to be exposed to things like gluten once every ten to fifteen days to keep the gut damaged. This can bedevil people as they “cut back on gluten” but do not notice an improvement in their overall health. I’m sorry but there is not a pink “participant” ribbon given out for doing this “almost correctly.” You need to be 100 percent compliant for thirty days, then see how you do with reintroduction.

Now, I’ll be honest, the reintroduction is for you, not me. If I did a phone consult with you, I’d ask, “How did you do when you had that piece of bread?” I know exactly how you did—I’ve seen this scenario thousands of times, but you are the one who needs convincing. When you reintroduce gluten you will not feel good. Sorry kiddo, it’s just the way it works. Now it’s up to you to decide if health and a long life are worth forgoing some of these foods more often than not.

Does all this seem hard to believe? Well, remember how I described the effects of poison oak on your skin? It’s a similar deal here with gut irritation and lectin exposure. If you want to get the full power of this program, you need to actually give it a shot. Worst-case scenario: You spend a month without some foods you like. Best-case scenario: You discover you are able to live healthier and better than you ever thought possible.

But I Like Bread and Pasta!

Yes, I like that stuff too, but they make me sick. I suspect it makes you sick, as well. Not only do grains make you sick by raising insulin levels, messing up your fatty acid ratios (n-3/n-6), and irritating your gut, but they are also addictive. Grains, particularly the gluten-containing grains, contain molecules that fit into the opiate receptors in our brain. You know, the same receptors that work with heroin, morphine, and Vicodin?

Most people can take or leave stuff like corn tortillas and rice. Suggest that people should perhaps forgo bread and pasta for their health and they will bury a butter knife in your forehead before you can say “whole wheat!” Sorry folks, I don’t make these rules, I just have the lovely task of educating you about them.

Why I had to focus on gluten-free living, exercise, and trying to get you healthy, I will never know. I should have just peddled hookers, cocaine, and pastries! So much easier.

Instead, here’s a one week food plan. There are hundreds of great options, but this is a simple menu to get you started:

Week 1
Monday
BREAKFAST: 2–4 poached eggs, almonds, small piece fruit or berries
LUNCH: Chicken fajita salad
SNACK: 2 oz chicken, apple, few avocado slices
DINNER: Grilled salmon, roasted green beans, side salad
Tuesday
BREAKFAST: Leftover salmon, walnuts
LUNCH: Lettuce, tomato, onion, and condiments of your choice over 1–2 burger patties, orange, almonds
SNACK: Jerky, macadamia nuts
DINNER: Rotisserie chicken, steamed broccoli, side salad
Wednesday
BREAKFAST: Leftover chicken w/salsa, ½ avocado
LUNCH: Tuna and cabbage salad
SNACK: Remainder of tuna and cabbage salad
DINNER: Crock-Pot pork loin, tomato sauce, zucchini, chopped cauliflower, basil. Make a large portion, leftovers will be used for several meals!
Thursday
BREAKFAST: Slice of ham, 2–3 scrambled eggs, fruit
LUNCH: Leftover pork loin
SNACK: 2 hard-boiled eggs, almonds
DINNER: Stir-fry beef salad. Serve over bed of greens with balsamic vinegar
Friday
BREAKFAST: Sausage stir-fry breakfast
LUNCH: Easy ceviche
SNACK: 2 oz chicken, apple
DINNER: Spaghetti squash (Note from Tim: this is delicious) or kelp-noodle spaghetti: cook either choice with marinara sauce, ground meat, olive oil
Saturday
BREAKFAST: Chicken apple hash
LUNCH: 5–6 oz deli turkey, ½ lb steamed broccoli, drizzle with olive oil
SNACK: 2–3 oz turkey, carrot sticks, almonds
DINNER: Indian-style coleslaw, leftover pork loin, side salad with olive oil
Sunday
BREAKFAST: Western omelet, sweet potato hash
LUNCH: Lamb patties, tomato, lettuce, strawberries
SNACK: Turkey, avocado
DINNER: Halibut, roasted asparagus, berries with balsamic vinegar
For full 30-day meal plans, recipes, and more, this is the resource

Why? Part 3 - Insulin resitance.

To totally understand this post you will need to check out Why? Part 1 and Why? Part 2 (even regular readers would benefit from a quick recap). Now we move on to the next major catastrophe that your previous diet was causing; Insulin Resistance.

Remember, when we eat carbohydrates (regardless of the type of carbohydrate) they are eventually converted to glucose, a simple sugar, either directly in the gut or after a brief visit to the liver. That means all the bread, pasta, cereal, potatoes, rice, beer, fruit, lollies, sauces and every other carbohydrate source you can think of eventually winds up as glucose. You have all heard of people having to get their blood sugar level checked. Well that is a measure of how much glucose they have in their blood stream. Too much glucose in the blood stream is toxic, so your body (actually to be specific, it's your pancrease) releases the hormone Insulin to transport the glucose to your liver and muscle cells to be stored as glycogen. This Glycogen can then be used as a fuel source for aerobic exercise.


So far, so good. But here is where we begin to run into our first problems. Once those muscle and liver cells are full, we still have to deal with any excess glucose. Your body does this by storing it as adipose tissue. Adipose tissue is a fancy way of saying EXCESS BODY FAT! This was an ideal situation back in the days of our Paleolithic ancestors. They would gorge themselves on Carbohydrates (and any other type of food they could get their hands on) while they were in season and that would allow them to fatten up for the inevitable famine that would come their way in Winter. However, it is not so good for us in the 21st Century as we are always stuck in the feast, we never reach the famine part of the cycle.

Today we can get our hands on Carbohydrate rich sources of food or drink at will. Condider that for most people, a normal day looks something like this:


Breakfast:
Cereal with Milk
Toast
Orange Juice

Lunch:
Salad Sandwich
Softdrink

Dinner:
Stir fry with sauce
Rice
Beer

Dessert:
Apple Pie

Now consider the fact that all of the bold selections are carbohydrate rich foods. Can you see a problem here?

Every cell in the body has insulin receptors on it. When we eat too many carbohydrates, the pancreas continues to pump out insulin, but if the liver and muscle cells are already filled with glycogen, those cells start to become resistant insulin. The insulin receptor sites have begun to 'down regulate'. (Robb Wolf has a great example of resistance: Have you ever walked in to a room and smelt some reaally strong perfume. If you stay in the room for long enough you stop noticing the smell. Your senses have down regulated or become resistant to the smell. If you leave the room for a while and then come back again you will be able to smell it again as your receptors have had time away from the smell to reset.)

If the Glucose can't be stored in the liver or muscles, it is stuck in the bloodstream.  Your body senses that there is too much glucose in the blood, so it gets the pancrease to pump out some more insulin. As excess insulin is also toxic, the Insulin receptors on the cells become even more resistant.  Eventually, all that Insulin rushes the Glucose to your Adipose tissue cells causing them to increase and you to become more FAT.

As you continue to eat Carbohydrates things get worse and worse. How bad can they get? Here is a list from Mark Sisson over at Mark's Daily Apple:

1) The levels of blood glucose stay higher longer because the glucose can’t make it into the muscle cells. This toxic glucose is like sludge in the bloodstream clogging arteries, binding with proteins to form harmful AGEs (advanced glycated end-products) and causing systemic inflammation. Some of this excess glucose contributes to a rise in triglycerides, increasing risk for heart disease.

2) More sugar gets stored as fat. Since the muscle cells are getting less glycogen (because they are resistant), and since insulin inhibits the fat-burning enzyme lipase, now you can’t even burn stored fat as easily. You continue to get fatter until eventually those fat cells become resistant themselves.

3) It just gets better. Levels of insulin stay higher longer because the pancreas thinks “if a little is not working, more would be better.” Wrong. Insulin is itself very toxic at high levels, causing, among many other maladies, plaque build-up in the arteries (which is why diabetics have so much heart disease) and increasing cellular proliferation in cancers.

4) Just as insulin resistance prevents sugar from entering muscle cells, it also prevents amino acids from entering. So now you can’t build or maintain your muscles. To make matters worse, other parts of your body think there’s not enough stored sugar in the cells, so they send signals to start to cannibalizing your precious muscle tissue to make more – you guessed it – sugar! You get fatter and you lose muscle. Woo hoo!

5) Your energy level drops, which makes you hungry for more carbohydrates and less willing to exercise. You actually crave more of the poison that is killing you.

6) When your liver becomes insulin resistant, it can’t convert thyroid hormone T4 into the T3, so you get those mysterious and stubborn “thyroid problems”, which further slow your metabolism.

7) You can develop neuropathies (nerve damage) and pain in the extremities, as the damage from the excess sugar destroys nerve tissue, and you can develop retinopathy and begin to lose your eyesight. Fun.

Eventually, the pancreas is so darn exhausted, it can’t produce any more insulin and you wind up having to inject insulin to stay alive. Lots of it, since you are resistant. Congratulations, you have graduated from Type 2 to Type 1 diabetes.

So in summary. If you cut out all of the rubbish in your diet and eat like your Paleolithic Ancestors you will be avoiding the following:

• Inflammation
• Higher Triglycerides
• Heart Disease
• Excess Bodyfat
• Some typess of Cancer
• Decreased muscle mass
• Decreased Energy levels
• Decreased Thyroid function
• Nerve Damage
• Loss of Eyesight
• Type I and Type II diabetes.

It's a bit of a no brainer really isn't it!

Changes? And coffee update.

Only time for a very short post today.

It's been seven days since this Paleo challenge started. Have you noticed any changes to the way that you look, feel and perform?

I Have. The biggest change that I have noticed is in my recovery after workouts. I have been a lot less sore than I was before. This is enabling me to hit my WOD the next day harder. That means I am able to get more out of myself and therefore get fitter. Brilliant!

Post anything that you have noticed to comments.

A quick update on the coffee situation. I am still coffee free. Haven't really noticed any great differences. I still miss the taste of Coffee but have had no withdrawal symptoms or improvement in my sleep quality (I sleep pretty damn well!). I have asked Bjorn to write a blog post on why Coffee can be a problem. He's agreed and I'll post it as soon as I get it.