Even more PaleoFX notes…

Since I just hit 1600 fans on Facebook, I wanted to publish another round of notes! Woohoo!

The first is the Whole Foods Versus Supplements panel with some of my favorite practitioners, focusing on the important nutrients that are ideally obtained from food but often times need to be supplemented for a variety of reasons. We may have severe deficiencies that need to be corrected, or certain lifestyle issues that deplete us of more nutrients than we can replace simply by eating nutrient dense foods. It’s good to know what supplements the experts recommend taking!

The next set of notes is from Mark Sisson’s “Primal Blueprint Theory to Practice” lecture. Mark explained how he developed his Primal Blueprint, what he’s recently learned about health and nutrition, and describes the best method to optimize your health based on your personal goals. He emphasized having clarity on the implications of your choices, and realizing that there are certain trade-offs that need to be accounted for when making decisions about how you want to run your life. You may make health sacrifices to succeed at things that are important to you, whether that be competitive athletics, a successful career, or even a happy family – and that’s ok!

Hope you enjoy this next round of notes! Remember, share my Facebook page with your friends, and once I hit 2000 followers, I’ll put up the rest of the 28 pages I wrote during the conference!

Whole Foods vs. Supplements

  • Dean Kalish, Diana Rodgers, Amy Kubal, Chris Kresser, Diane Sanfilippo, Liz Wolfe
  • Synthetic vs. natural vitamins are often metabolized differently
  • People want to take a pill to make it easier
  • Is it possible to get all the nutrition you need from just food?
    • Dean – Not remotely possible to get the amount of nutrition we need based on toxin exposure.
    • Diana – People are coming in having grown up on crappy food, so they can’t necessarily recover from that without supplementation, such as digestive aids.
    • Chris – Soils, air, and water are very different from what they used to be. We might include superfoods like liver and fish eggs as a supplement, so its possible to get pretty close to the nutrients we need but its nearly impossible to do it without supplements. You can minimize the need for supplements by including superfoods.
    • Diane – Lifestyle factors that deplete vitamins may play into needs for supplementation. Eg. athletes deplete vitamin C like crazy.
    • Amy – Absorption of supplements not always great. Eg. capsules with fish oil not absorbed as well as liquid. Purity of supplements is really important.
    • Diane – Chronic stress makes a difference in HCl production so instead of reducing stress, many people will just want to take the HCl supplement. We end up being life coaches more so than nutritionists to help calm people down.
    • Chris – HCl is required to absorb nutrients. Everyone responds differently to levels of supplementation due to their HCl status. Inflammation and obesity decreases the conversion of sunlight to vitamin D, so they won’t convert it as efficiently. Many factors affect the absorption of nutrients.
    • Liz – I started as a chicken, broccoli, and coconut oil Paleo girl. People can do better by including superfood supplements like fermented cod liver oil, butter oil,  dessicated liver, and traditional foods that are available in supplement form to optimize the Paleo diet.
    • Diane – Ingrained social perception of foods like liver and sauerkraut needs to be dropped. Try the food a million different ways before you decide you don’t like it.
    • Amy – Always try food first.
    • Chris – For cod liver oil, capsules are a good alternative. It’s one thats difficult to reproduce in food. Mixing A, D, and K2 together doesn’t provide the same results as CLO. This gets back to the food synergy concept. There are ways to sneak liver into your diet that doesn’t need to be even tasted. Many different tweaks you can do to get this food into your diet.
    • Diana – I have this issue with adding seaweed.
    • Diane – You have to walk the walk too. We’re living in a house right now where we’re all just sharing fermented cod liver oil. Its really important to do things yourself that you expect your clients to do.
    • Dean – I’m a strong proponent of lab testing to get a baseline for what nutrients you really need. Most people can’t figure out what they need. These are supplements, not ‘permanents’, so you may not need these supplements indefinitely.
    • Amy – I ask my clients “Do you know why you’re taking these supplements”
    • Diana – I see a lot of long term fish oil megadosing, which is really dangerous. Supplements are short term, and its not always safe to take these things long term.
    • Chris – I see the dark side of the Paleo world with the patients that have had a plateau. It’s a really great time to be a practitioner or a patient. Using new types of tests its now possible to get a customized micronutrient prescription.  We have tools available to us now that can make things easier.
  • 3 things someone should add to their Paleo diet without labs:
    • Liz – Bone broth, CLO, Butter Oil
    • Diane – Bone broth, liver/CLO, sauerkraut/fermented veg
    • Chris – CLO/BO, bone broth, ferments
    • Amy – Sea weed, CLO, ferments
    • Diana – Ditto
    • ?? – Sunlight, make flinstones CLO
    • Dean – Candida cleanse, probiotics, liver cleanse
  • Chris – Crucifers are the most goitregenic foods (thyroid swelling). Cooking methods makes a difference, steaming reduces it by 30%, boiling reduces by about 65%, discarding boiling water decreases by 90%. A myth about this is that fermentation reduces goitregenic effect – it actually INCREASES it. Maca is a goitregen. It’s a little bit of a trendy supplement, but should be used under supervision. You can inhibit your thyroid function by eating too many of these foods, and we think you might need up to 1.2 mg of iodine a day to mitigate these effects. Not necessary to eliminate from the diet but follow cooking guidelines and use a little supplemental iodine and it shouldn’t be an issue.
  • Diana – Herbs are a case-by-case situation. See a practitioner if you’re going to get into herbs.
  • Diane – I go tanning, and there are some safer methods than others. Don’t burn yourself. I haven’t studied this a lot but I do it myself. The end goal isn’t getting tan. Hopefully I’m not looking Jersey-Shore-ish! This is another thing we got really scared about that we don’t need to be. I’m taking the skeptic approach.
  • Liz – A lot of tanning salons will tell you that their beds filter out the burning rays, but we actually need the burning rays to make vitamin D, so I ask for the cheaper beds.
  • Chris – not a lot of data supporting liposomal supplements, but lack of proof is not proof against. Omega 3s in fish oils are even more unsaturated than Omega 6s, and can increase risk of oxidative damage. So I recommend reducing Omega 6 and eating fatty fish high in Omega 3, and I don’t recommend high doses in general.
  • Dean – A lot of what we’re talking about is short term therapeutic treatment. You shouldn’t be messing around with this yourself. You’d probably get sick from eating too much cod liver oil but its really easy to overdo it with fish oil supplements.

Mark Sisson – Primal Blueprint Theory to Practice

  • What we learned earlier in Paleo has been completely turned around by research
    • At first we thought anything that was one ingredient was good
    • Now we know issues with nuts, fruit, grains, tubers, dairy, nightshades, eggs, cruciferous vegetables, etc.
    • Health is a complex equation that is different for everyone
      • Biological principles still apply
    • N=1 studies is Theory to Practice
  • Major premises:
    • We all possess DNA recipe to build a healthy human
    • The key is switching on/off genes based on signals we give them
    • Biologically appropriate clues can be found in human evolution
  • 10 Primal Blueprint laws were a general template that could be applied to everyone to improve health
    • No right or wrong answers, just choices
    • Quality of life is subjective
    • Survival vs Thrival
  • For this weekend, get more clarity on the implications of your choices
    • Want us to get away in this judgment
    • Some people may give up a little of their health to pursue things they love like family, career – is this necessarily a bad thing? Not up to us to judge their choice
    • Some people just want to survive, others have deadlines to make for non-sustainable behaviors (eg. diet before a wedding)
    • Important to know ramifications of different variables for our choices
    • You can determine what the inputs are that affect your health
  • Assuming common goals at PaleoFX
    • Burn body fat, build muscle, increase energy and strength, get less sick, look good
    • What does it mean to want these things?
      • Looking to manipulate hormones and genes
      • What inputs do I need to put in to get the results I want?
        • Food and exercise choices affect these inputs
    • Different paths to similar goals
      • Weight loss example – Low calorie, VLC, Carb Curve, Safe starches, occasional refeeds, even low fat raw veganism can help lose weight (and hair, teeth!)
      • Always understand the variables that are working or not working for you
  • Primal Blueprint Strategy
    • Fat is preferred fuel, become fat and keto-adapted, decrease glucose
    • Base diet on adequate protein and good fats
    • Use carbs as elective fuel since you don’t need that much
      • Carbohydrate curve – ketosis, low carb, maintenance, weight gain
  • Body composition
    • Myth of the ‘ideal’ – health comes first, IBW may be different than what is a naturally healthy and ideal weight
      • People hit plateaus because their body is maintaining homeostasis at that level
    • Cost/benefits of the “next level” – eg. woman wants to reduce body fat and needs to do IF more, serious sprint workouts, reduced sleep or recovery
      • Not everybody has the genes required to get certain body comps
      • Instead of trying to have what you think you’ll love and actually appreciate and love what you have
        • No wrong/bad choices, just making choices based on what you have at any given time
      • Hypothyroid? If not clinically low, you may live longer, so it may not be a bad thing
  • Dose and context
    • Certain exercise may not be appropriate depending on other life stressors
      • More =/= better all the time
    • Sugar – context important, don’t get wrapped up in the dogma/religion of Paleo
    • Alcohol – ethanol is poison but red wine is good for us?
      • People on SAD are getting blood thinning by drinking
      • In the context of other variables, certain ‘vices’ can be ok
    • Taking one input, looking at other variables, and making a decision based on positive/negative consequences
  • Mark Sisson’s goals
    • Energy, leanness, muscle mass, playing often and uninjured, enjoying food, leisure time, productivity
      • Write down your goals so you can plan your variables
      • Never enjoyed his endurance activities
    • Strategy
      • 100-150 CHO, compressed meal window, occasional IF, 2-3 weeks ketogenic, brief HIIT, rarely do intensity + duration, play often
      • If you’re not hungry, your body is getting energy from other sources, so you don’t need to eat
  • 4 Examples of Different Athletes
    • SAD high carb = moderate success
    • PB “required” carb = success
    • PB low-carb ketogenic = success
      • Inputs are critical – need to always rely on fat and ketones
      • Increases mitochondrial effectiveness
      • Not many elite athletes do this
    • PB Maintenance zone = epic fail
      • Inputs aren’t right in this complex equation
      • Too many carbs to be ketogenic but not enough carbs to replenish glycogen
        • A sugar burner not getting enough sugar
  • 80% of your body composition comes from diet and the 23.5 hours you’re not training
  • Our genes expect us to move, but not to burn a ton of calories
    • Has an effect on your brain as well as your body
    • Preference towards doing things that are fun for you
  • My dad has an inoperable tumor that could kill him – he didn’t need to know that sh*t!
    • Be careful about knowing all your ‘numbers’ and getting too caught up in data
  • Ketogenic or IF diets increase repair process and scavenges damaged proteins/cells
    • Cells also make more mitochondria in ketosis
  • Who influences Mark?
    • Hyperlipid, Robb Wolf, Jack Kruse, Paul Jaminet, Chris Kresser, Denise Minger
    • Not enough time to keep up with everyone
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  1. You wrote that mark sisson says: “PB Maintenance zone = epic fail. Inputs aren’t right in this complex equation. Too many carbs to be ketogenic but not enough carbs to replenish glycogen. A sugar burner not getting enough sugar” . Is that meant only for athletes (whose job/life is sports related) or for regular (appropriate weight, exercise regularly) people? What does “required carb” mean?

    1. Mark was mainly discussing athletes who are training either using a higher carb diet or a ketogenic, fat burning diet. He said the ‘epic fail’ happens when an athlete does not get into the ketogenic zone but isn’t eating enough carbohydrates to sustain glycogen stores. As far as an average person not doing a lot of physical activity, carbohydrate needs are usually pretty low (100-150 g/day). If you’re doing intense activity that depletes glycogen stores, it helps to add more carbs to replenish them.