Dr. Meghan: The Evidence for the Paleo Diet!

hi and welcome back to my channel if you are just joining me for the first time welcome my name is dr. Megan I am a board-certified physician in internal medicine and I like to take an evidence-based approach to health and wellness topics so before we get started subscribe if you want hit the like button if you want and let's get into it so the topic for today comes from Heather who asked me if I could talk a little bit about the evidence with regards to the Paleo diet so Thank You Heather I've been working my way through viewer questions and I really appreciate all your great suggestions so what is the Paleo diet I'm sure many of you probably know by now but I'll give you the two-second synopsis and there are many different strains of it but in a nutshell the goal is to mimic the hunter-gatherer diet of thousands and thousands of years ago with the thought that our current agricultural based diet is a source of many diseases in our current everyday life and the focus is more on increased protein 20 to 35 percent of the meal generally comes from protein increased intake of non-starchy fruits and vegetables increased intake of unsaturated fat that's fats from plants and decreased amounts of salt sugar processed foods grains and legumes those are very very restrictive completely restricted depending on how strictly you followed the diet instead the goal is to focus on groceries meat fish eggs fruit and vegetables of the non-starchy variety nuts and seeds and plant-based oils and fat so what is the evidence for the Paleo diet so this diet is newer as opposed to other diets such as the Mediterranean diet that we've been looking at for quite a number of years but there is a small body of evidence with regards to the Paleolithic diet and I'll just go through a couple some of the more salient studies here I will always this my references down below so some small studies that I thought were interesting one was had about 24 subjects and found that subjects on the Paleo diet had better blood sugar cholesterol and insulin sensitivity than patients on a diabetic diet now these were all died subjects and then another another study with about 13 subjects had them eat strictly Paleo diet for three months followed by a strictly diabetic diet for three months or vice versa and the subjects had increased satiety weight loss and better blood sugar on the Paleo diet but that it was a bit harder to stick to than the diabetic diet a review looking at four randomized controlled trials evaluating the Paleo diet versus diet based more on national nutrition guidelines found that there were increased short-term improvements in these subjects who are on the Paleo diet in terms of their waist size triglycerides their HDL cholesterol that's your good cholesterol blood pressure and blood sugar than patients on the more conventional diet a cross-sectional study of over 600 subjects found that there may be an association between paleo diets and Mediterranean diets and lower markers of inflammation and a cohort study of over 2,000 subjects found that the Paleolithic diet and the Mediterranean diet may be inversely linked to mortality including cancer related mortality and cardiovascular related mortality now it's important to note that with these last two studies they're not randomized controlled trials so we cannot say that there is a cause and effect there but they do bring up interesting questions with regards to the relationship between the diets and health so what are the pros and cons of a Paleolithic diet well obviously there's a limited body of evidence but I think that any diet that asks people to eat more fruits and vegetables more nuts and seeds focuses more on unsaturated fat and animal fat and requests that people eat humanely raised meats is a great place to start and I have a lot of patients who've tried the Paleo diet and absolutely loved it the cons in my opinion I think it is quite restrictive some flavors of the Paleo diet introduced like an 80/20 or an 85/15 rule in which you know 50 to 25 15 to 20 percent of your meals can be non paleo you know I think the whole cutting out all grains and legumes that's pretty hard and you're not also getting a lot of dairy either so you want to make sure that you're getting calcium from somewhere with regards to the actual accuracy of the Paleolithic diet I would refer you to a great TED talk by dr. Christine and Warner which I will list down below she did her PhD in archaeology at Harvard she's now professor of archaeology at Oklahoma University and the overlap between what our ancestors ate and what the Paleo diet of today is is pretty slim so I encourage you to check that out it's a really good talk overall what it comes down for me is how sustainable the diet is for you and I always tell my patients that if they can't see themselves eating the same way when they're 80 then it may be time to tweak things a little bit to avoid a lot of frustration in the future another thing that I think is important to remember when we're looking at diets is it's really important to look at your relationship with food and I'm taking a page out of Michael Pollan books here as well if you look at people in France people in Italy people in Japan all many different cultures all over the world where they have a very different relationship with their food and they don't have a lot of the health problems in terms of healthy weight and eating habits that we have here in America and I think a lot of that comes down to our personal relationship with food and also the cultural relationship with food and that's really an important thing to look at when you're evaluating diets as well so that's gonna do it for today thank you so much for watching if there's an article in a peer-reviewed journal that you think I missed I would love to hear about it if you'd like me to do more kind of evaluation of diets or different fitness routines I would love to hear about that as well again thank you so much for watching my references will be listed down below and please be well .

Video Description:

Just about everyone has heard about the Paleo Diet by now, but what does the research say with regards to its efficacy? I was surprised! Keep watching to find out...

Tedx Talk: Debunking The Paleo Diet by Dr. Christina Warinner PhD


REFERENCES:

Jonsson T, Granfeldt Y, Lindeberg S, Hallberg AC. Subjective satiety and other experiences of a Paleolithic diet compared to a diabetes diet in patients with type 2 diabetes. Nutr J. 2013;12:105.

Manheimer EW, van Zuuren EJ, Fedorowicz A, Pijl H. Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis. Am J Clin Nutr. 2015;102(4):922-32.

Masharani U, Sherchan P, Schloetter M, Stratford S, Xiao A, Sebastian A, Nolte Kennedy M, Frassetto L. Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes. Eur J Clin Nutr. 2015;69(8):944-8.

Whalen KA, Judd S, McCullough ML, Flanders WD, Hartman TJ, Bostick RM. Paleolithic and Mediterranean diet pattern scores are inversely associated with all-cause and cause-specific mortality in adults. J Nutr. 2017;147(4):612-20.

Whalen KA, McCullough ML, Flanders WD, Hartman TJ, Judd S, Bostick RM. Paleolithic and Mediterranean Diet pattern scores are inversely associated with biomarkers of inflammation and oxidative balance in adults. J Nutr. 2016;146(6):1217-26.

Please note that research is constantly changing. Every effort has been made to include the most current studies, however, since this publication there may be new research that was unable to be included in this video.

PH16 Pete Katz and Dr. Isaacson on using CrossFit and Paleo to overcome chronic disease

I believe every person has a right to basic knowledge of how to optimize their mind body and spirit here I bring to you influential individuals and ideas to help you live a more healthy fulfilling life I'm Julie Foucher and i'd like to welcome you to pursuing help welcome to episode 16 of pursuing health I'm really excited to share with you a new type of episode here on pursuing health today I'll be sitting down with someone who has dramatically changed the course of his own life and health by changing his lifestyle you'll have a chance to hear from Pete cats who after many years of ups and downs with different diets and exercise programs finally found lasting success with a paleo diet and CrossFit he was able to lose over 30 pounds and more importantly he heard several chronic diseases including type 2 diabetes sleep apnea hyperlipidaemia and anxiety he has an incredible story that I know has it inspired me and it's also inspired many of the people around him to make similar changes in their own lives I first met Pete as a medical student a couple of years ago in the office of one of my preceptor is dr. Isaacson dr. Isaacson is Pete's primary care physician he also serves as the assistant dean for clinical education at my medical school the cleveland clinic lerner college of medicine there he's well-known among medical students as a master of developing meaningful relationships with his patients and partnering with them to improve their health in this episode dr. Isaacson will also be joining us to share his perspective on Petes journey to improving his health for the past several years in the future I'd like to share more stories like this so if you or someone you know has used lifestyle to overcome serious health challenges please share your stories you can email me at info at Julie Foucher calm with your story and I'll choose some to share here on the podcast you never know who else might be out there in a similar situation looking for some hope or inspiration a couple of reminders before we get started today number one if you're enjoying the podcast don't forget to head over to iTunes to subscribe there and give it a rating you can also head to my website Julie Foucher calm and enter your email to stay in the loop with the podcast and everything else I'm up to with my newsletter every couple of weeks if you're interested in training with me check out my program through beyond the whiteboard this is the actual training I do now five days per week one hour per day schedule out for you minute by minute from warm up to cool down for more information or to try out the program yourself visit beyond the whiteboard calm / Julie Foucher or listen to podcast episode number 12 so with that let's get started here on pursuing health episode number 16 with Pete cats and his physician one of my mentors dr. Isaacson so welcome to episode number ten of pursuing health I am here with Peter cats and dr.

Isaacson who is his physician and also my preceptor here in medical school I'm really excited to sit down with both of you and talk about Peters journey here I've known you for about three years now and he has a very inspiring story and I'm excited to talk about it a little bit more today so maybe we could start off um Pete if you want to talk a little bit about your background regress flag background growing up okay sure so yeah I was I was a pretty chubby kid starting in probably about elementary school and I think that's a lot more common today but back when when I was the chubby kid Elmer's well there's like two or three kids you know in the class and there were chubby kids I I was probably pretty good athletically but I just like food a lot so so uh you know I was never the first kid picked than any teams or anything like that pretty free average joint various teams in middle school and that sort of thing a little bit in high school just just some average academic type sports but then when I got to college it's probably the first time in my life I actually got get physically in shape actually became a vegetarian in college did that probably for about little probably 25 years I was vegetarian got into triathlons lost a lot of weight was pretty successful with that until I I had a knee injury okay and then I had some stress from the type of work i was doing at the time and and you were what how old were you at nothing well i think i got into those triathlons probably about summer run 19 20 years old something like that so I was the first time I was actually in shape for a while but then you know the real world took hold hurt my knee got busy with work and pretty much stopped doing any sort of exercise at that point so was it wasn't until about three years ago that I I found CrossFit as well as made some big changes to my diet and kind of get back into the the realm of being an athlete again probably feels good right yeah I want to talk about that more in a moment but first maybe you could talk a little bit about your sort of your your journey as you decline from those triathlons and maybe as some of these health problems started to creep in things that you had tried in the past to try to change your lifestyle to fight those sure so not long after I had come dropped out of the triathlon thing gotten gotten into the the real world doing some stressful work that sort of first chink in the armor I was probably starting to gain weight again kind of go back to my old eating ways not exercising first chink in the armor was was uh I started having a lot of just sort of dizzy spells feeling like I was going to faint this is when I actually first met dr. Isaacson okay because I i was going from doctors dr. sure there was something terribly wrong with me and dr. Isaacson was one of the backers I think I first met him in an emergency room oh and uh he eventually i believe was the person who told me he thought I you want you I think you have an anxiety disorder to which I said you know that's impossible I you know I'm not anxious and of course I didn't understand what things I just sort of was that at that time and for those listeners you don't know it's just it's it's actually like physical symptoms like we're you having like panic attack yeah exactly it's not like you have butterflies in your stomach like before a speech or something it's actually like you feel like at least in my case you feel like you're gonna have a heart attack or you're gonna pass out you're scary long story short I eventually learned that yes that's exactly what I had and started going on some medication for that did some cognitive behavioral therapy and kind of back on got back on track but I look back at that now as sort of the first the first like I said chink in the armor where that I think it was directly attributable to diet and lack of exercise and how long ago how long have you been working with dr. Isaacson has it been uh over well just about or just a little over 20 years I would say I think going to the close to that yeah yeah going back to when that was in my head okay yeah so then just slowly over a period of years I got heavier I still didn't do much exercise a lot of spurts of starting and stopping I remember several conversations with dr.

Isaacson encouraging me to exercise and do something about my diet and of course I always left the the the office visits with the new resolve but I try different things they'd last certain amount of time and and was never really able to stick with it but so then that over the years over that 20 years a different new problems health problems would start coming up so over that time I developed high blood pressure I had elevated liver enzymes my cholesterol began to get high my blood sugar also began to get high to the point that eventually I had a high enough blood sugar that I was definitely a diabetic mm-hmm and started on metformin which is a medicine for I think it's one of the first medicines most most people get when they they have diabetes and I had I had pre-diabetes before that but eventually I got got to this certain level and it wasn't long after that initial diagnosis that I then got to the point where the my Foreman wasn't enough and so dr. Isaacson recommended an injectable medication called Byetta that started that started me really being concerned and thinking oh this is the last straw I can't be I can't have diabetes I can't be injecting myself with medication check my blood sugar all the time I mean I really felt horrible like how could I how could I let myself get to this this point so that's what's really started getting me thinking I gotta do something so so that that was that was the point that sort of led me up to discovering CrossFit okay and dr. Isaacson throughout this time what is your what was your general approach obviously it has you know Pete's blood sugar starts to creep up and you start the medications you have the discussions about style and exercise what's your perspective on that this is an extremely common situation actually as Julie knows and it's one that is really challenging for us as primary care physicians Pete was really in a common group someone who busy with life work former athlete and really we had discussions just about every time I saw you I know students medical school saw you and we really work together to try to say what was a plan that we could come up with that would set you on a path and I really felt you know frustrated that I wasn't really helping you that much that we weren't getting where we want it to be and so it's a common situation and as physicians we really can't necessarily tell the patient what's best for them we can try to give some guidance and tell them where we want to go which is to get healthier and to lose weight but the path to that is often difficult and there's probably not one path for each patient so you've gone down that path and eventually you found something that worked for you yes so tell us about that so yeah I I listen to podcast like this one occasionally and and when podcasts were first starting to get popular which was probably about three or four years ago I was I was mowing my lawn and that usually takes me close at two hours so oh wow that's when I listen to podcast I was mowing along and I I can't remember the packs was a podcast about paleo something I never had heard about and and someone was on the episode and explained how they had lost a ton of weight eating a paleo diet and so I just sparked my interest and I bought a few books about it and thought it sounded interesting and thought hey I'm gonna give this a try and for those listeners who don't know Palio's I would say it's a flavor of a low-carb diet then there's a lot of different low-carb diets out there but but this is the one I came across and decided to give it a try and as I was starting to read about it and I started doing it CrossFit kept coming up in two different books I was reading the differ articles online some of the podcasts it just seemed to be sort of a loose connection between the two things and so I thought I could check out what what this is what CrossFit is and went on the main CrossFit website look for an affiliate i found one not far from me called CrossFit pains well just happen to be relatively close to my house went in there and decided I'm going to check this out and it was a complete shock it was but but I did have sort of a background as as an athlete for a while it did fairly intense sports so I think my personality was was kind of well soon yeah suited for something like CrossFit and so yeah you know the first three months probably I maybe went twice a week you know the people were great didn't care how in shape out of shape you were everything was scaled so it didn't matter what the workout was I was able to do it in some form and you know I probably couldn't walk up and down the stairs like like a lot of people for literally three months at a time I would it would i'd finally start getting recovered and bam it would happen again but you know i quickly started seeing results and actually before i started the crossfit just the low-carb diet immediately my blood sugar started going down to the point where I just started weaning myself off the different medications at first I stopped by etta and then I was noticing well it's still going down so then I started cutting back on the metformin and I think I probably came into an appointment with dr. Isaacson at some point and said yeah I just I just kind of stopped and he probably didn't really like that idea but it was it was working I was the blood sugar still low it going down and I wasn't having to take the medicine so I mean anyone listening this who has the same who has diabetes I feel like the first thing that worked was was just cutting carbs out a low carb diet it really carved I would cause your your bloodsucker to go up me was that at all difficult for you to change from going from being a vegetarian to suddenly eating a lot more meat yeah it was was definitely a mindset change I but I was I think why part of the problem and one of the reasons I probably end up getting diabetes because I was a vegetarian probably like a lot of Americans who ate pasta bread crackers cookies I mean it wasn't you know based on vegetables and whole foods right well I like that idea it wasn't what i ate in practice and so I think that probably contributed to my getting diabetes is it I just I was just eating massive amounts of carbs which are vegetarian right it's a very good point you know beans are high carb they're vegetarian they're probably not going to be causing a lot of high blood sugar like pasta or bread or cookies but but yeah that was that was like the main part of my diet so when i switch to paleo you know i did start eating meat but i've never been a huge meat eater even on paleo i do try to focus more on vegetables mm-hmm but yeah now now i do eat meat it was a kind of a strange changeover mm-hmm but but when i started seeing the results i really felt that I at least my body maybe most humans were meant to eat like this just because everything started all my blood tests all the all the health problems I had started going away one by one fall away medications fall away and I think especially you talk about your body being especially susceptible dr. Isaacson and I have talked about this about how sensitive you are to the carbs and how dramatically your your blood sugar went down once you change your diet and I think at one point what what was your ate your a1c at its highest yeah so it was a XII remember you been remember what was it it was I think about 11.4 with a normal being about six and i would say you had one of the more dramatic probably the most dramatic improvement in that measure of diabetes in the shortest amount of time I would say I think for you the diabetes was a wake-up call yeah that fundamentally changed the way you thought about things and really got you motivated and I think the positive results you got reinforced that it's it was really it was you doing the work and actually I was thrilled when you were cutting back on medicine you know I maybe wanted you to check in with me a little bit more but yeah I i also think what i found was interesting is that as i started doing the crossfit i don't know if it's because i was losing weight gaining muscle eating low-carb but the more the longer i did the crossfit i found that if i cheated and like you know had had goat went back to some of my old ways and i had an occasional binge on bad food or had a cheat day i would of course check my blood sugar right away as i started doing the crossfit mm-hmm longer and longer they would have little or no effect on my blood sugar interest so it's like it's like I I think the muscle there could be lots of reasons of course I'm not a doctor scientist but maybe it's that the muscle is using the blood sugar it's like another another pathway for that blood sugar to get used up maybe it's somehow increasing my sensitivity to to the insulin i'm not sure but but now i find that i can eat almost anything i want without any significant change in my blood sugar from day to day and that's probably because you've lost weight and that yeah because your insulin works better when you're at a lower weight and so the composition of the diet has a role but also if you're able to have weight loss that can actually your diabetes has been cured with lifestyle regiments really mm-hmm how often do you see that in your practice doctor Isaacson you know it's a potential for almost a huge number of people with what we call type 2 diabetes which is more weight related but it's difficult to achieve and so you're not alone but you know you're the minority of people who are able to do that but it's out there for everyone really they can have an effect on this more than medications a lot of a lot of ways yeah I mean and and not only the diabetes went away but now I think of my very last visit with dr.

Isaacson my blood pressure was below normal I got rid of I used to have sleep apnea I got rid of that all probably within six months of starting CrossFit um no more diabetes medication no more I used to have high blood pressure medication don't have that anymore literally at everything that though the anxiety mm-hmm I probably took that anxiety medication for 15-20 years I I stopped that absolutely no issues whatsoever so I can only think a link that all those things all those things also to the diet and the CrossFit yeah absolutely so what are that some of the things the milestones are things that you're most proud of in this whole process or things you've achieved it can be CrossFit related or you know medication health-related yeah well really you know reversing what was a train wreck it is is the best thing I mean losing weight it's something that I struggle with my whole life isn't any way now I feel like I have sort of a formula that I'm in complete control of to keep that weight off it really be able to do anything I want to do I feel like I'm 10 years younger at least biologically than my my age and I see a lot of people my age who are experienced of things I was experiencing that they're just experiencing them a little later than I was I experienced much earlier probably because I was heavier much earlier and I just feel like you know I sort of have a new freedom or sure a secret to staying young and healthy and be able to do what i want to do so so those those were all great achievements and then then in CrossFit itself I mean it I look forward to every single day it's sort of a fun activity to go do almost like you're going out for recess or gym class yeah I love the camaraderie I love the feeling I get when I went after I do a hard workout I would consider myself a little bit of a junkie share that's because there because there is this this very real sort of high you get absolutely after doing it I'm sure I'm sure I think we can connect on that level and there's so many things that you learn and CrossFit that are challenging that you're you're always going to be working on getting better at right so there's always a challenge and you're always kind of achieving something you never thought you could do in your life and I think when we first met you had gotten your first pullup recently so what things are you chasing right now well I i struggle with double unders ok I can do Single Double I cannot string together though yeah it drives me crazy yeah pull ups i did my first Murph this year Wow oh uh pull ups and myself so dr. Isaacson that workout is I was named after lieutenant Michael Murphy who was died in combat and there's a lot of hero workouts that are that are named after you know fallen heroes and so the workout is run a mile do 100 pull-ups 200 push-ups 300 squats and then run a mile and prescribed you do it all with a weight vest on so it is a doozy of a workout I did not use the way but I was very happy yeah 104 yes now I can't string them together and Kip and all that stuff but I did the hundred-plus that is fantastic so yeah to even think I'd be capable of something like that for years ago would it well I would have thought you weren't sane right if told me I'd ever be doing that but yeah I mean I mean there's so many things in CrossFit that i would like to think one day I might be able to do like a muscle up or or something like that right chester bar pull-ups which which I can't do yet there's always something to chasing and to be working on it is and i found out i found that i'm really good at some things across it I'm horrible at others just like it seems like everything yeah exactly amazing amazing so I'm so glad that that you found something works for you I want to talk a little bit more about why you think this was what stuck for you and dr. Isaacson maybe from your perspective to why you know he had tried other types of lifestyle modifications in the past that hadn't really stuck or hadn't really lasted for a while so what is it about CrossFit and paleo that made you stick with it for three plus years well as far as the paleo I honestly do believe that it that even though we you know no one in modern world can eat like some money who existed in the Paleolithic era that's the basis of the diet that for those who don't know that you eat what someone is living in that period of history would be able to eat mm-hmm so yeah we can't duplicate exactly what that is but we can approximate what it is and just the way I feel and the way my health improved based on that diet mm-hmm it's impossible for me after experiencing that to really try to go you know to go want to go back to the way I was eating so that has helped me I'll stick with the diet as far as the exercise I think CrossFit is kind of unique in there is a community type of activity so when you join a CrossFit gym there's a lot of camaraderie you look forward to seeing that the people who work there as trainers or that you work out with so that helps a lot and then there's also the you're always working on achieving something it's different every time you go and and really there is that addictive nature to me sure I love the feeling I have at the end of the workout absolutely and it's it's the same like before maybe you were addicted to sugar carbohydrates there's I've heard of people who have been addicted to drugs or addictive different things that do CrossFit and that kind of replaces for them that addiction or that thing that they can always go back to to get that that high if you you know want to want to call it that that's exactly what it feels like I mean I really I can't wait to go back excited for your workout in you know the work at itself often times its size right in the middle of it you're going awful and sucks with the end you just feel so good yeah so yeah what do you think dr. Isaacson well I think that you know there's not one size that fits everyone and so as physicians and and Julie knows us and learns us what we want to do is partner with our patient and really tap in and help them along the way we usually don't have all the answers we have some medical knowledge we can guide them but it's actually trying to be open to what the patient wants to work on so from my standpoint affect you were found something you wanted to work on and it connected with you was fabulous and I think having some structure so you didn't have to sit each day and decide what am I going to do today you had some structure imposed I think probably the CrossFit did a lot of that where you're going to go you had a community that supported you and we tried to support you in the office but really it was mostly about you and having a structure to what your diet was going to look like what your exercise is going to look like and the fact you had positive results it just reinforce this and really sort of jump started the whole process so you know I've actually been thrilled i think you have done the work on this clearly and that's what's true most of the time is trying to help the patient but most of the work comes from them anything that's true i mean every person's going to be a likely to succeed at something in particular it's finding what them what that is right yeah I do think like I was never a big weight lifter I do feel that has some some benefits that that you don't get from other exercises at least I don't know if that's specific for diabetes or not but it seems like having more muscle mass as opposed to just doing a cardio cardio program I believe has a pretty strong impact on some of the results I've been seeing just just a totally a personal opinion absolutely so and you know we see that it is important for for people to do exercise it's going to make them strong or two and it'll help you know later in life as you start to deteriorate like physically it's going to slow that process like we talked about we talked about in the CrossFit in the level one about not wanting to be in a nursing home when you're older because you can't get out of bed or you can't sit down and go to the bathroom because you've built up the strength over the years that you know you can support yourself into your old age yeah absolutely I i I'm playing the D cross her till day I died nursing see what happens here I'll be right there with you probably we're thinking about to the cost savings if you think about health care costs now well that's the amount of medicine you're on and you know the cost of lifestyle interventions is really so minimal compared to all the medical care I mean you're saving yourself a lot of money you're saving a lot of resources having to be spent in terms of medicine medical care so it is really an untapped resource I think I know Julie's very interested in pursuing this and its really a great thing because it just has benefits not only for the person but for our whole society really in terms of resource utilization and making the whole society healthier that's very true actually just in the last year it's the first time I've ever been on a high deductible health plan which a lot of people are going to a lot of companies are going to that type of model so not only am i saving money by not coming to the doctor but because I have this high deductible health plan I have a health savings account so I'm putting in what I would have paid for a traditional health plan anyway into the savings account and it is growing okay basically because because I'm not going to the doctor every every other month and buying all these different drugs and yeah supplies yeah so I mean you know there there's a silver lining yes there's tapes about it that's right and the fective do you just seem so much happier and healthier all around like you said you feel maybe 10 years younger and it's I'm sure it's permeating into all the different aspects of your life as well yeah well it does I mean you you feel even in non exercise or diet related areas just in life doing something at work a project something you don't want to do it just the success I've seen in CrossFit mm-hmm kind of translates into that if I have a project I don't want to do it I treat it just like a watt right this second I can do the workout I can do this I can get exactly I'm gonna just do a page by page and it's gonna be done 1 repin is exactly awesome well well thank you guys both so much for taking the time to sit down and chat your story is very inspiring and I hope that there are other listeners who can connect with you and hopefully follow in your footsteps oh thank you very much and we'll catch you next time on pursuing health absolutely thank you for having me thank you thank you so much for tuning in to this episode I hope you were inspired by Pete as much as I was don't forget to share your own stories if you or someone you know has used lifestyle to overcome a serious health challenge please email me at info at Julie Foucher com I'll choose some of these stories to share here on the podcast you never know who else might be out there looking for some inspiration who's in similar situations to make sure you never miss an episode and to receive exclusive content from me head to my website Julie Foucher calm and subscribe to my email list and don't forget to subscribe on iTunes as well and give pursuing health or rating I always love hearing your feedback so please continue to leave comments under this post on my website at Julie Foucher calm and share your thoughts on social media you can use the hashtag jf health with any feedback or questions or ideas for future episodes thanks again so much for listening and i'll catch you next time on pursuing health you .

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Show Notes:

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TRAIN with JF:

In his 20's Pete Katz was an active, healthy guy - he competed in triathlons, was a vegetarian, and at one point even ran a health food store. A knee injury, a demanding job, and family life eventually took over and he found himself overweight and with a growing list of diagnoses and medications. The threat of having to take an injectable medication for his type 2 diabetes was the last straw, and Pete made dramatic lifestyle changes by starting a Paleo diet and joining a local CrossFit affiliate. I first met Pete in his primary care physician Dr. Isaacson's office as a second year medical student at the Cleveland Clinic Lerner College of Medicine.

In this episode of Pursuing Health, Pete, Dr. Isaacson, and I sit down to discuss Pete's journey back to health. We discuss his background and initial health decline, his frustration with various diet and exercise programs that were short lived, and why he has found Paleo and CrossFit to work so well for him. We also talk about the dramatic improvements in his health and quality of life that have resulted from these lifestyle changes.

Please SUBSCRIBE and RATE on iTunes, and share your feedback in the comments or using #JFHealth. If you or someone you know has an inspiring story about using lifestyle to overcome disease, please share by emailing info@juliefoucher.com. We will continue to feature stories like this in the future!

Disclaimer: This podcast is meant to share the experiences of various individuals. It does not provide medical advice, and it is not a substitute for advice from your physician or health care professional.

The Paleo Diet and Multiple Sclerosis (MS) Part 7/7

if you are a physician or you are a person that studies multiple sclerosis and you're up on it you know that one of the other destructive agents in multiple sclerosis is a substance called matrix metalloproteinases MMPs just another laundry list of things that go bad with multiple sclerosis the MMPs disrupt the blood-brain barrier it allows the t-cells to cross the blood-brain barrier and do their damage in the CNS it also is specifically involved in the degradation of a myelin basic protein lo and behold guess what here's WGA look what WGA from wheat germ does it up regulates these matrix metalloproteinases and the same thing PHA also does this now these are all tissue cultures we haven't shown this this is what's called in vitro the in vivo studies are yet to be done and hopefully with groups like direct MS these kind of funded studies will be done okay we're coming to the very end here and I'll try to finish it up maybe just a minute or two after milk and dairy products have been repeatedly associated in the epidemiologic literature with multiple sclerosis so milk drinking a time and again is associated with this autoimmune disease as well as others rheumatoid arthritis and type 1 diabetes this is just some recent research and I'm not going to bore you with all the detail how this is a busy slide I realized that we made it that this was a bad one except for the nice-looking little mouse in the milk on the corner probably didn't get much across on it but let me just say that the key thing here is that there is a a protein in milk called beauty row filament all right and we know that beauty row filling in a rat model this little brown rat down here in the corner we can cause a disease that looks a lot like multiple sclerosis in this rat model by giving it this specific protein beauty row filling that occurs in milk but the crucial part is here is that it's only when we immunize these guys remember the polio virus with the adjuvant if we just give it the straight detail filling and we reintroduce it in the nose or IV it prevents the disease we have to have the adjuvant with the protein to cause the problem and here's another little mouse that the same thing occurs and whoops and this is a little mouse called the SLG sjl mouse and we find then that we can induce a AE in this mouse model and that there is structural homology with another milk protein called bovine serum albumin now how all these proteins cross the gut milk milk proteins are like any other proteins that can't get across the gut they're degraded by the gut protease --is so how does beautyrx o'phelan or bovine serum albumin get past the gut our old friend WGA binds casein and casein is the fraction in which these proteins occur so if this whole they're latching a hold W J is latching ahold of casein and dragging it through this Trojan horse the epidermal growth factor receptor and this is just a summary that yes indeed these these milk proteins are associated with that and one caveat here in this slide is that the neonatal exposure to these dietary antigens predisposes people to susceptibility later in life we know that if you feed children milk at age one it increases their susceptibility to type one diabetes okay if you feed them grains early on it increases their susceptibility to a variety of autoimmune diseases now the proof is in the pudding and I mentioned I'm going to finish up here I'm only a few minutes late according to my watch the proof is in the pudding what we need are randomized controlled trials in real people with multiple sclerosis this unfortunately is anecdotal evidence that Ashton is providing me and this is an N of four we only have four people anecdotally is not well control it's not scientific like what we want it to be and so you can see here we've got four feet we've got one woman a subject number one in red and she has had multiple sclerosis you can see for 22 years before she adopted a diet it was grain legume and dairy free and at the time we didn't know about tomato electon now we do we should have taken tomatoes out of her diet as well and you can see for the first time in 20 years this is an index of the disability scale that people experience with multiple sclerosis called the the Kirksey extended scale and you can see here for the first time in her life she didn't get worse all right so she's remained the same and then you can see that here we have a person that went into complete remission and this person you can see only had Ms for about what three years maybe and then here's another one that had a significant improvement in symptoms so we think that the key here is is that if you catch the disease early particularly if it's remitting relapsing ms you can probably stop it in its tracks with diet okay if you're 20 years down the road we can't really I don't think we can we can change things but we can make it so things don't get worse so with that thank you why don't why don't you pick out the question here so I could show a bias to the crowd okay why don't you stand up and then I will repeat your question if I can hear it from here well if we look at the question is is what you say 15 months if if we have a 15 month old baby and they're drinking milk what should we be seeing them well if we look at the example the evolutionary example from hunter-gatherers is they didn't wean their children until about three or four years of age believe it or not so that's the normal setting and once they weaned them they never had milk in their entire life so the notion that we need to have milk is what I believe not a necessary factor and if you if you go to my website WWll you can download my scientific papers and you can read why you don't need to have milk in your diet so I we don't feed I've got three boys 16 14 and 9 we don't feed our children milk and we have it so well the question the question was is what you do so they don't get osteoporosis later all right well how did humanity for two million years deal with the notion of not drinking milk ten thousand years ago nobody drank milk and we know from radiologic studies of hunter-gatherers that they had very powerful stress or fracture resistant bones how does that work we have been in the Western world we've been brainwashed so to speak in that bone health has everything to do with the input side of the equation in other words it's calcium coming in but that's not how it works bones health is determined by the balance between calcium coming in and calcium going out okay it's like a checking account so you can have a million dollars come in in your account in other words you can drink all of milk you want but if you're losing a million and a half dollars bone health is going to be compromised and what we believe is that acid-base balance and diet is way more important because acid-base balance and diet determines the loss of calcium in the urine and so if you're in a slight affluence load to your kidneys all foods upon digestion yield either an acid or alkaline load to the kidneys if you if you have an alkaline load to the kidneys then it promotes bone growth also paradoxically what we found is that high meat diets prevent osteoporosis because they up regulate a hormone called igf-1 so let us just say that evolution has figured this out okay evolution has figured out how to build strong bones here in alberta you've got mountain lions that are running around with incredibly powerful bones every wild animal out here is running around with incredibly powerful bones evolution worked this out .

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Click this link for access to amazing Paleo Diet recipe ideas: http://bit.ly/gsy0qZ. I was able to successfully stay on the Paleo Diet long term with this amazing cookbook.

989 on Health #15 - The Paleo Diet

eight nine welcome to ninety nine on health you don't need years university to understand the latest news about health and related subjects as always we've created a list of helpful links on today's topic at our website level nine eight nine calm and those theme links should also be available in your podcast playing app of choice this is an informal discussion sharing our personal viewpoints on health and wellness don't rely on the information in this podcast as an alternative to medical advice from a professional health care provider for the full disclaimer please see our website I'm Mike Davalos just a guy your average Joe and I'm joined by the opposite of average Brendan Weintraub a primary care physician good morning Brandon good morning Mike our topic for today is the Paleolithic diet which sounds like it might be a dry dusty topic from the Stone Age which it is and isn't that is it is from the Stone Age but it's not boring you know I've tried a lot of diets the pineapple diet the popcorn diet the banana diet I could go on and on in great detail about each one just you tried and stop me actually all those diets are pretty self-explanatory really the only thing that makes the Paleo diet sound boring is the name but when you think about what you're going to be eating on a diet from the Stone Age I mean picture these choice cuts woolly mammoth rump roast saber-toothed tiger t-bone braised dire wolf tale in a light honey sauce giant camel hump marinated in the most subtle vinaigrette right excuse me there are even crazy stories of extinct varieties of vegetables from these past eras like broccoli that actually tasted good right off the vine and kale actual kale that tasted exactly like a bacon cheeseburger well that's what the cave paintings say and why would they lie I mean I can totally see why our ancestors ate them all into extinction Mike have you been Wikipedia again is that a verb I'm making it a verb I know you're half joking but let me make a few Corrections before our more gullible listeners start getting excited about buying t-rex burgers on Amazon the Paleo diet at least until Jurassic Park opens up isn't about eating wooly mammoth or saber-toothed Tigers broccoli doesn't grow on a vine although that would make for a unique wine I am however okay with the idea of a kale that tastes like bacon cheeseburger after all there was a discovery in 2015 of a red algae that tasted just like bacon when it was fried up so the bacon cheeseburger kale was real right right genetic botanists are even now working around the clock to recreate the species no I was kidding sorry not nice sir regardless how does all this relate to the Paleolithic diet well so far as I can tell paleo is about eating as our ancestors did many thousands of years ago before agriculture see brandon that's when we lost our way with agriculture this is about ten thousand years ago and that's oh so coincidentally just about the time all of the megafauna that's the name for all these really cool scary animals like the giant cave hyena which get this hunted horses and woolly rhinoceros for food but the giant hyena went extinct that hyena will haunt my dreams Brandon that laugh but they're all gone all the giant interesting beasts because we ate them all we ate everything until it was gone until all we were left with were the animals that could be forced to pull a plow and or could breed fast enough to keep up with our insatiable desire to smother them in gravy now once we ate them all we gave up on our true calling of hunting and gathering we settled down and we started eating wheat the beginning of the end wow you seem to have taken a sassy pill today you're gonna frighten our listeners I think you may have taken the concept of paleo eating a little too literally not at all I've just taken the Paleo message to heart you know a peanut butter and jelly sandwich and a glass of milk isn't the wholesome food for kids and adults alike but those Washington fat cats want you to think it is it's all just a dirty trick played on you by those lobbyists for agriculture bread our digestive systems are capable of digesting grains unless our highly processed into horrible ways and the same thing goes for legumes that is peanuts and dairy evil no other adult animal drinks milk what's that about and they'll get me started on refined sugar that's pure poison Brandon and I think you know that ha ha ok ok I see what you're doing it was only a matter of time though I never thought researching the Paleolithic diet would be what pushed you over the edge diet and nutrition is a bit of a pain I get it it can be easy to get frustrated by all the constant conflicting opinions and non-stop streams of advice you want to talk about it champ no but I do want to eat healthier and help our listeners learn the latest news about health and related subjects I'm actually being serious you know I'm starting to really believe in some of the stuff we've talked about well let's see if I can help sort things out I think we've jumped ahead of ourselves a bit and we ought to start from scratch and give our listeners a basic introduction to exactly what the Paleolithic diet really is and why anyone would want to try it good idea so the basic concept of the Paleo diet is that the human body isn't equipped to properly deal with many of the more recent additions to our eating habits and by recent I mean since the invention of Agriculture ten to fifteen thousand years ago it might sound odd to characterize ten thousand years as recent but we spent probably 90% of our history on earth hunting and gathering and that's about 2 million years we're talking about avoiding many of the problematic new additions to our diet such as grains like wheat rice and corn or legumes like soy beans and peanuts also dairy products refined sugars processed oils like corn oil or peanut oil and instead according to the Paleo diet we should be eating meat seafood fresh fruits vegetables eggs nuts and if we need oils it should be something like olive or flaxseed oil have I missed anything from the basic idea now we're getting somewhere you've done a great job summing up the basics behind the Paleolithic diet a proponents for this style of eating are concerned that 10,000 years has just not been enough time for the human body to adapt metabolically and physiologically in response to the major dietary changes introduced by the invention of both agriculture and animal domestication like you said humans in one form or another have been surviving as hunter-gatherers for almost two million years and it does seem reasonable to expect that our bodies would evolve and adapt as specifically as possible when exposed to a living environment for so long so what can you tell us about the scientific research let's go step by step and start with eating grains are their digestive or other health concerns to be had now we've already devoted an entire episode to gluten so that's definitely a start I'd say unfortunately for us research specific to the effects either short-term or long-term of adopting a Paleo diet is pretty sparse there have been a few preliminary studies a properly maintained carefully observed Paleolithic diet has shown some potential to decrease liver fat help type 2 diabetics regulate blood sugar improve cholesterol levels and even lower blood pressure all of which sounds pretty good most of the studies unfortunately had sample sizes of less than 20 people and lacked diversity even considering these small groups of participants your approach to breaking things down into their component changes may very well be our best bet if we want to get a general idea of the possible benefits and risks of adopting a Paleolithic diet grains I won't rehash the information from our glutton episode I'm sure you've all listened to it already right but gluten isn't the only reason decreasing grains can be both harmful and beneficial processed grains for example bleached flour hav
e been associated with an increased risk of obesity diabetes and other health concerns unprocessed grains or whole grains on the other hand have been shown to do the exact opposite the Paleolithic diet when followed strictly suggest reducing all grain intake which may or may not be beneficial dependent on the types and amounts of whole grain a person may have been eating alright next up are the such an odd word we so rarely used and he just covers many different plants with legumes we're talking about alfalfa peas beans lentils soy beans peanuts and more I think most folks who would say I don't eat soy have not been looking closely at the nutritional information labels of everything from cheese to pasta to breakfast cereal to hamburger meat soy is in virtually everything I'm sure we could spend an entire episode on legumes but are there any health concerns beyond the obvious peanut allergies also how is a peanut not a nut I mean it's right there in the name you are certainly right about soy so many foods these days contain at least a measure of soybean it's becoming worrisome there are a number of health concerns regarding members of the legume family it's been suggested that peanuts beyond the well known allergies some people have may also cause systemic inflammation which can lead to a host of symptoms in other conditions soy which we just mentioned is in almost everything these days actually has a chemical component that acts as an estrogen mimic in other words the receptors on your cell which respond to estrogen also react and can be blocked by a chemical component found in soy in the past soy has been found to have beneficial effects on the body as well as harmful effects it's believed that the phyto estrogens may play a vital role in both as for the peanut being neither a pee nor a nut I'll pass on commenting for now the discussion always makes me feel for clumped that's right it's time for dairy products we're not just talking about milk but cream butter cheese yogurt custard and ice cream like soy milk shows up at a lot of products you would not imagine read your labels people are they're solid reasons to consider taking dairy out of our diets or is this just an issue for that very small handful of people with lactose intolerance I mean I think dairy is a great example of how agriculture has tried to change the human body milk is another one of those foods that still hasn't managed to be completely proven as healthy or unhealthy for regular human consumption the nutritional content of milk especially is concentration of calcium has been shown to have beneficial results for weight management and maintaining bone structure many of the studies which have shown milk and milk derivatives to cause potential harm to the body have suffered from small sample size just like those I described from the Paleolithic diet those studies have shown milk products as potentially inflammatory with particularly negative results when testing low-fat or nonfat milk whether you accept that milk may not be extremely healthy for the human body in general or if you don't accept it lactose intolerance alone may be significant enough in its own right to steer people clear of excess dairy between 30 and 50 million Americans are lactose intolerant as with gluten sugar has already had its own nine-eight-nine on health episode are we going to run out of topics soon are our listeners know to well-informed I guess that's just the price we'll have to pay maybe you can give us a quick refresher on the dangers of refined sugars refined sugars have recently been in the spotlight studies have concluded that eating too much added sugar in your diet is one of the most significant risk factors in the development of certain cardiac disorders even more so than either fats or cholesterol x' add the increased risk of developing type 2 diabetes higher blood pressure worsening weight management and the risk of obesity and I would say that there is a very good reason to consider removing excess sugars from your diet now in the last paleo nono dimension are processed oils like canola oil cottonseed oil palm oil and a bunch of other oils so what's the problem here I tried to read into it but something complicated about free radicals and inflammation I mean why would Allah Voyles even for you oils oil right black gold Texas tea I'm afraid oil good sir is not just oil the theory about the types of fats follows the same pattern as the theory regarding the Paleolithic diet the body developed as a hunter-gatherer system has adapted and evolved over the years to make the most efficient use of the materials provided which in this case means fats primarily sourced from meat products and that means saturated fats monounsaturated and polyunsaturated fats have been shown to cause systemic inflammation which we know by now can cause a host of problems the idea is that until the human body has been given adequate time to adjust and evolve consumption of fats enlarged or excessive amounts should be avoided whether saturated monounsaturated or polyunsaturated so we've covered the paleo don't eat this list now let's take a look at the yes please foods on the Paleo list and perhaps more importantly the proportions of the portions Oh Mike first up is lean grass-fed meat and seafood which according to the Paleo diet should make up 55% of your daily calories so if you're taking in 1,800 calories a day that would be 990 calories from meat and seafood now when you do the math one ounce of lean beef has about 71 calories so you'd need about 14 ounces of beef every day a little less than a pound then I might sound like a lot but it is spread out over a full day as an alternate one ounce of tuna has around 52 calories so you need about 20 ounces of tuna per day if that was the protein you were choosing for that day now Brandon can you first check my math but my biggest question is where can i buy this grass-fed seafood the guy in Whole Foods just laughed in my face when I asked him your mouth looks pretty good to me and I like your term grass-fed seafood more than I probably ought to when trying to find quality fish there are a few new terms you'll want to learn before you head off to the store the first is wild cop fish that is wild Scott is just what it sounds like caught in the wild rather than being farm raised why is that important farm raised fish are often bred and raised in an environment far too small to support the numbers of fish being raised and are also fed artificial foods and supplements to try to ensure that size color and supply meets industry demand it might sound ideal but more often than not lately farm raised fish are being found with higher and higher concentrations of toxic substances that's not to say that even wild caught fish is without its own risks wild caught tuna in some areas are testing with high concentrations of mercury an element you definitely don't want to eat too much of with that in mind I definitely want to caution our listeners against trying to eat 20 ounces of canned tuna per day at least until test results start to show significant improvement let's say I'm all aboard this meat train and I'm looking for actual factual lean beef that was grass-fed how much can I trust the labels on this sort of thing I mean are there laws regulating this if I'm in the market for grass-fed beef I don't wanna buy a piece of cow that ate grass only one time at its eight month weaning from its mother at a ceremony called see mister federal meat inspector I really am eating grass and never again I seem to recall in the documentary King corn cows were forced to gorge on corn for months on end and then spend a few weeks eating grass at the end just before going off to become food the bakery where I work sends any bun that hits the floor to be used for cattle feed and I know exactly what sort of random chemicals are in our buns I don't want my food eating those chemicals I know cattle feed is a huge complex topic but how much grass really is in grass-fed b
eef that's a great question and the best I can do is answer with not enough there used to be a little bit more regulation in the meat industry where the term grass-fed could be applied for through the USDA by small farming companies and the term could only be used if the livestock had been raised entirely on grass except for the milk provided just after their birth in 2016 this standard was removed and while there's still some inter industry regulation for the most part companies can now use the terms grass-fed and grasp finished with a fair amount of leeway for example a cow can be considered grass-fed if they have eaten grass from a pasture at any point in their lifecycle grass finish just means that rather than using other more expensive grains to complete the final stage before Bessy becomes a hamburger they use grass in both cases the terms used seem to have a certain lack of trustworthiness to them I have another silly question while we're still on me I do see that eggs are on the yes list but I don't think there's such a thing as a grass-fed chicken so is chicken not allowed on the Paleo diet and if they are one of these chickens supposed to be eating this is another big misunder standing ultimately people seem to have about chickens nowadays when I look at the egg cartons I'm seeing more and more labels that say things like grain fed only or vegetarian eggs chickens are actually omnivorous they are supposed to eat things like bugs worms and in nature they'll rarely hesitate to eat meat if it's available you'll also want to look for the term pasture-raised now generally chickens that are pasture raised spend the majority of their lives out in open fields being allowed to eat the appropriate foods regularly pasture raised chickens lay eggs that have a much healthier ratio of omega-3 fatty acids to omega-6 fatty acids legitimately healthier eggs come from happier chickens now one thing I did not see in my research into paleo was the idea of eating insects I think a person would have to grow up their whole life eating bugs to see it as a normal or even palatable thing to do but insects are high in protein as well as vitamins and minerals and it could easily slot into the nutritional approach for paleo especially those paleo enthusiasts who lean heavily on the we should eat prehistoric foods approach our prehistoric ancestors definitely ate a lot more bugs than we did what do you think you and I have definitely had this conversation before in a world where cheap easy to raise easy to sustain protein sources can be hard for the average person to find and sustain the idea of including bugs as a viable source is a good one things like crickets and mealworms take up very little habitat space are reasonably easy to feed and nurture and proliferate relatively quickly which all sound like good things to me I don't want to go into the details and specifics of the potential nutritional value of adding bugs to our daily meals but I do want to go on record as saying bugs as part of paleo sounds like a great plan to me cool now one last mention of animal protein before we move on my reading into paleo kept mentioning organ meats these are things like liver kidneys and heart I think most people under 60 in the US haven't even tried organ meats much less making them a regular part of their diet what's the rationale for eating organ meats and are there any reasons to avoid organ meats organ meats when compared to the muscle meats you're probably used to eating have a much greater concentration of well almost every nutrient you can think of b12 iron folic acid liver for example has one of the highest concentrations of vitamin A of any food for quite some time there has been the misapprehension that organ meats store toxins for example because the liver filters toxic chemicals from the blood it was believed that eating liver could potentially dump some of those toxins into the bloodstream of the person eating the liver possibly the most legitimate reason to avoid eating organ meats is that they often contain high concentrations of purine a substance that can cause symptoms to flare in patients who experience gout and to forestall your next question gout is a form of inflammatory arthritis okay next up is 15% each of fruits vegetables and nuts and with the meat and/or seafood that would bring you up to your 100 percent of your daily food let's take a look at fruits and vegetables as their own thing for just a moment at 30 percent of the daily intake depending on which veggies you choose one problem I can foresee is too many carbs according to the Dietary Guidelines for Americans we should all be eating an average of 275 grams of carbs per day and you can easily surpass this with fruits and veggies especially and I think if I got to mention this sooner potatoes are not allowed on a paleo diet now are there any scientific concerns when it comes to fruits and vegetables beyond excess carbs I mean can you get too much fiber excess sugar and carb intake is certainly the most prominent concern when discussing how many fruits and vegetables to eat concerns about starch intake in general is likely why potatoes or any sort of tuber are not allowed on the Paleo diet and it is possible to intake too much fiber often someone's suffering from excess fiber ingestion would suffer from symptoms like gas and bloating abdominal discomfort and constipation too much fiber in your diet can even lead eventually to an intestinal blockage or mal absorption of nutrients the good news is that it's difficult for most people to eat enough fruits and vegetables to reach a point where they created an excess fiber plays an active role in creating that sensation of fullness after you've eaten something so by the time there's a risk of danger you'd feel quite unexcited to keep eating more vegetables I think we've reached the least exciting food group and the Paleo plan nuts should make up 15% of your diet and these are nuts like almonds macadamia nuts pistachios walnuts and more this one is surprisingly tricky I guess it's true of all food types in you look closely enough but a lot of whether you should or shouldn't make nuts 15% of your diet have a lot to do with how they're processed can you break that down for us I can certainly try you a potential consumer walk into your local supermarket having decided to buy a bag of mixed nuts to have at work as a healthier snack alternative you walk down the snack aisle then pick up a bag of roasted salted mixed nuts satisfied with a job well done there's a few problems though and almost no one knows about them number one in order to make those roasted nuts especially crispy and delicious the manufacturer has coated those nuts in oil and it's usually a mono or polyunsaturated oil which we've already mentioned isn't great for you and he's done that just before roasting during the roasting process an incredibly high heat is often used which can cause the oils both on and in the nut to go slightly Ranson I can hear you crying out already Brandon I changed my mind in the store I didn't get roasted nuts I got raw unsalted that makes it okay right unfortunately many raw nuts have the phytoestrogens the estrogen mimics I mentioned when we talked a little bit about soy and all the attending issues that come along with them having said all that I still advocate nuts as a useful and viable addition to a person's eating routine I suggest purchasing raw nuts soaking them in water overnight then draining them and baking them in the oven at a very low temperature over a long period of time the soaking process reduces the phytoestrogen content of the nut while the slow and low roasting process keeps the oils in the nut from go rancid you end up with a crunchy tasty snack that you can flavor yourself with just a handful of spices no one's gonna do that you know that right maybe you don't know by a nut plant it wait 42 years then okay let's say we have a hypothetical person who is hypothetically ready to build a huge shrine to p
aleo in his house let's say this hypothetical person is seriously considering changing to a paleo diet what concerns with you as their hypothetical friend godparent and medical adviser would have for me then my first thought is that most of the people who have found success in better health via the Paleo diet have been reasonably healthy individuals and younger than age 60 you for example seem to fit those descriptions pretty well my next word of warning is about your kidneys you'll be eating a fair amount of protein which your kidneys are responsible for processing eat too much and you might start seeing some dysfunction so I would suggest you make sure to check with your physicians and get a lab workup to ensure that you can keep an eye on things that's all my suggestions as a physician as a friend I can't help but notice you haven't mentioned one food item that I know is near and dear to your heart and mine coffee coffee is firmly in the know list if you were to go paleo how does that impact your plans hmm I didn't notice that well I do drink a lot of coffee I've never actually liked the taste so as long as I can get my caffeine from some source such as tea which is allowed on the Paleo diet but or caffeine pills I'll be just fine I have to warn you again about your excessive intake of caffeine especially if you're taking it in the form of those capsules excessive caffeine intake has a number of harmful side effects especially if used in excess over a period of years all right it's time to come clean while I find the Paleo diet interesting there are a lot of things to consider before jumping on board my examples from earlier woolly mammoths saber-toothed Tigers mention them to illustrate just how much our food options have changed it truly is a different world now our bodies are different now there was a time very recently in our biological history when adult humans could not benefit from dairy products but if your body has the necessary dairy enzymes the addition of this great source of calcium and vitamin D to our diets is a big leap in human nutritional options and there's a lot of food intolerances to consider but if you're not sensitive to peanuts they could be a good source of protein in vitamins it seems to me that every type of food should be eaten in moderation with an awareness of its impacts on your body Brendan is there anything else you wanna mention before we wrap it up I find myself in agreement with your closing statement for today humans have changed even over the relatively small ten thousand year span since the invention of Agriculture evolution has begun to take effect enough that sticking rigidly to a diet because it matches the way our ancestors used to eat doesn't make a whole lot of sense I've mentioned this in previous episodes and I'm sure I'll mention it again in the future I don't like the idea of dieting there is no question that changing what they eat can make a huge difference in someone's health and well-being the idea of dieting however implies a series of sudden and intense modifications driven not by a desire to make lasting thoughtful change in a lifestyle but by a need for immediate results seeing a friend lose 20 pounds seemingly without effort by eating steak three times a day could seem appealing to some people but it isn't a spectacular reason to make such a severe change all at once the Paleolithic diet does have potential to be good for the right people even though the studies are small making changes even short-term to a few eating habits stands to help people find new ways to do things like moderate cholesterol levels and improve their liver health the secret though is to take the elements of a paleo diet that you can implement them slowly over time in a way that's sustainable and to avoid the blind following that a diet often follows maybe eating more fruits and vegetables than it's generally suggested works best for you or maybe your body just doesn't process all that extra protein very well by making slight allowances and adjustments to match your own personal needs I suspect you'll find better health without the fear of cheating on your diet that's all the time we have for today these short episodes are a brief overview of very complex topics everything we say is for entertainment and educational purposes only licensed healthcare professionals should advise you and be aware of changes you're planning to make to any aspect of your healthcare every person's needs are different links references we've made about news articles medical studies road materials can be found at level nine eight nine comm along with our contact information and the complete don't take medical advice from podcasts disclaimer thanks for listening and now go health or self you .

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A properly maintained, carefully observed paleolithic diet has shown some potential to decrease liver fat, help type 2 diabetics regulate blood sugar, improve cholesterol levels, even lower blood pressure.

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