okay final question for this week is from Mike on the Paleo diet mike says going back to your first book what are the main things you would revise or add if you ever did a revision well funny thing is we did do a revision there is a volume to reversing - it's a paperback version lately the Maine yeah I mean there wasn't a massive amount that we tweaked so I had some pretty aggressive fish oil recommendations in the first book which I modified over time thank you for the people that burn me at the stake about getting that one wrong I was largely following people like Barry Sears and other folks that the that information seemed credible at the time on that fatty acid omega-3 profile in grass-fed beef yeah so - - that fatty acid topic Diana Rodgers and I have been working on the sustainability book and movie called sacred cow and it's interesting because we've had pretty massive pushback from the vegan community that begins which is not surprising at all but I tell you one of the more surprising places that we get a shocking degree of pushback and very vigorous and very ill informed and unfortunately is kind of like the the really go go getter paleo ancestral health crowd that insists that grass-fed meat is the only grass-fed grass-finished is the only way to go and Diana and I tackle this in the book and we're also going to be doing a series of blog posts and other support material where I really dig into the literature on this but the reality is that so it as a baseline the bulk of ruminant animals whether it's cows sheeps sheep goats Kaimal whatever you know they're grass-fed for the most part there is some green finishing now the thing is is that I probably am suffering is what do they say like when you raise kids you know like you you get back when you were as a kid and so like I'm sure I sewed a lot of the seeds of my frustration on this now because early in this story there was a sense that the Fanning acid profiles of grass-fed meat were remarkably better with regards to the omega-3 omega-6 balance than grain finished me around 2009/2010 though mat well and really did a deep dive into this stuff and he was like nah man that's not the case at all there's very little difference when you get right down to it and I got into a pissing match on on the interwebs on social media shocker with a woman who is a master's degree in chemical engineering and she insisted that there was a difference in the protein and I grass-fed versus green finished um meat and I said show me one paper and she went through all of this light magic and mysticism and like flailing and all kinds of Appeal to odd authorities but could not produce one thing that suggested that the protein content nor really the fatty acid content was significantly different between grass-finished and green finished me now from a sustainability perspective there's a great argument for doing as much grass finishing as possible but even in that story there's a reality that like to the degree that we do continue to grow wheat or corn or or rice or whatever the the leftovers in that scenario is not technically grass but it is something that animals can be finished on and it is used that way and it's a very smart utilization of resources because otherwise that that is cellulosic material just builds up and it degrades very slowly it maybe oxidizes instead of compost and all that type of stuff so there's really compelling reasons to have a middle ground in this story and not be complete zealots about it there is no compelling case from a health perspective that the the fatty acid profiles are are different and so that's a big one from the book that I probably sewed a lot of erroneous info really advocating for grass-fed meat but the reason why been advocating for grass-fed meat even with the knowledge about there is not that big of a difference from a health perspective there is a significant story there from a resource management sustainability perspective so that's gonna be a fun one to unpack over the next 10 years in grass-fed versus green grass finish versus green finished beef anything else nah otherwise like why paleo solution was pretty on point you know making recommendations around sleep getting out in the Sun lifting some weights doing some sprinting not letting your your kind of internal dialogue you know kind of kind of eat you up that whole stret the the stress chapter like the finance piece and everything so that stuff's kind of stood the test of time and honestly it got recycled and updated significantly and wired to eat like it's still those those things are kind of I would argue Kenny universalities in this story yeah okay is that it I think that's our last question for this week yeah thank you guys again for your questions you can submit them at Robert calm on the contact page at dass Rob wolf for Instagram which is about the only place I'm hanging out these days these questions out there also on YouTube this episode is sponsored by drink element the electrolyte drink mix that has the sodium that you need if you're on a low carb or ketogenic diet that's what plants crave so thanks guys .
Video Description:
5. Paleo Diet
Mike says: Going back to your first book - what are the main things you would revise or add - if you ever did a revisions?
it's not that you can eat 10,000 calories of butter and not gain fat if you do that you will gain fat the good news is nobody does that the point is that if you get the quality of calories right your brain and hormones and gut are designed to automatically balance calories for you just like they automatically balance blood pressure they automatically balance blood sugar and body temperature and hydration and every other life-sustaining function so if you get calorie quality right calorie quantity will take care of itself effortlessly what if everything we were taught about health and fitness was wrong that the right way to lose weight is to eat more and exercise less my next guest is here to answer that very question he is the author of the New York Times best-selling book the calorie myth host of the same show podcast ladies and gentlemen please welcome Jonathan bailar hey what's up Clark thanks so much for having me good to have you man good to have you I was before this like all shows you know you got to do some research guide your research shop then and I had the best time researching you man you have some energy and you just look like you're having a good time when you're giving talks yeah I am I am having a good time but when you when you're literally spending your life in your time and I you know I work with a wonderful team that that helps immensely saving people's lives because that's really what we're seeing with this new science it's hard not to get excited man so it's good stuff do you have any like narration experience because you have that kind of like voiceover voice when you're doing talking and videos and stuff I have been public speaking professionally for probably 15 years or so so that has something to do with it I also my parents involved me in drama and theater when I was younger so I've been on a stage since I was four years old yeah that's probably it sounded sounded like a voiceover I was expecting you know just the images and then you come on and a match is over oh all right this guy's the real deal but I mean this is a health podcast not it not a drama podcast although that would be fun so the calorie myth when someone comes up to you at a party and they're like doing the cocktail questions what do you do how do you respond with your work and and everything to that question I generally say that I'm a health entrepreneur that's the easiest way to put it I mean I did write a book called the calorie myth but that book was really just the distillation of over 15 years of research and collaboration with top doctors at the Harvard Medical School Johns Hopkins UCLA as well as my work at Microsoft helping to develop the Nike+ Kinect training as well as the Xbox fitness offering to basically say everything at least everything that the mainstream knows about eating and exercise is what science thought was true in the 1960s but as you can imagine such as like computers and planes and phones like things have changed since the 1960s a little bit but unlike computers planes and phones when it comes to the new information around eating and exercise the new technologies around eating and exercise that hasn't made its way to the general public so my company in my personal mission is to provide tools and services and programs to get it's not about a diet it's not about paleo it's not about low-carb it's not about organic it's about what has the clinical science proven to be healthy now and how can you eat that every day in an enjoyable way yeah it's kind of like some people are operating under the same information would be equivalent to like using a burner flip phone today's world that's not even got the smart technology integrated you know people change their phone I just got my new phone I changed that every six months and we don't really do that with information they stick around a long time and so is that what you're doing you're trying to upgrade the new operating system of the mainstream diet out there that's exactly right the I would take it one step further though and say the burner flip phone is actually not far back enough we're talking we're talking to the phone with the rotary dial on it that's what we're talking about because cuz literally right when we look at for example the leader in the weight loss space company called Weight Watchers which was founded in the 1960s based on a premise that we just need to eat less and sort of shame our way into fitness and that's what most people still think they just think oh if this has less than four hundred calories in it it's good for me and if this err and that's just wrong so so we're not just at flip phones we're at like cups with string and we need to update that so what are you suggesting people updated to when you're talking about you know throw out the flip burner cordless phone the Weight Watchers model calorie model how do you what do you recommend they start adopting the key underlying all of my recommendations in my research what my company does is not that calories don't exist but that a calorie isn't a calorie and that calories aren't the whole equation so when we say sane or sane solution that is an acronym for the four factors that actually determine the quality of a calorie so the S stands for satiety the a stands for aggression the instance for nutrition the e stands for efficiency so what we've actually done is we've created a patented technology that instead of just saying let's look at a food and see how much energy it provides we say let's look at a food and pro and and see what the quality of it is based on these four scientifically proven and objective measures and that tells us really what science has shown us is healthy and it tends to coincide with common sense and n history which is great so things like non starchy vegetables nutritious protein whole food fats low sugar fruits and while people might say oh well that sounds like you know what this diet says or what that diet says well the big thing that we bring to the table is proof that it's right rather than just like oh that sounds neat and it's what you know people did in the past so that's what we should do now no we should do something because it's been proven right clinically so it sounds like from what I gathered researching before this you're talking a lot of people emphasis have emphasis on the quantity of calories you know how many four hundred eat X amount to lose weight X amount to gain muscle you're talking more about the quality of them with those four factors that's exactly right because what happens and this is a very important point it's not that you can eat 10,000 calories of butter and not gain fat if you do that you will gain fat the good news is nobody does that the point is that if you get the quality of calories right your brain and hormones and gut are designed to automatically balance calories for you just like they automatically balance blood pressure they automatically balance blood sugar and body temperature and hydration and every other life-sustaining function so if you get calorie quality right calorie quantity will take care of itself effortlessly and then someone listening right now who's struggled with like weight and all that this weight loss would kind of be a byproduct of getting all that stuff in order correct big I think that's exactly right I mean the American Medical Association itself has acknowledged that obesity is now characterized as a disease it's not because you're lazy it's not a moral failing it's much more analogous to diabetes and when we eat the right quality of calories what we actually do is we it has nothing to do with like I've created a negative energy balance it's about you've literally changed the way your brain works you've changed the way your hormones work and you've changed the way your gut works such that your body will start to now demand the correct number of calories and to burn the correct number of calories so yes what you'll actually have happen and this is amazing car because we actually see in clinical studies what's called a spontaneous reduction of caloric intake now what that means is when you actually eat the right quality of calories without trying without being hungry without any sense of deprivation or cravings people will accidentally eat a thousand fewer calories per day hmm so could you imagine how difficult it would be to just willpower your way to eating a thousand fewer calories per day what if that just happened without you even trying wouldn't that change your life so that study was how did how did they do it they had like two groups and one of them ate more sane foods and the other group ate more standard foods and the group that ate same foods had a thousand fewer calories on average or well what was the details of that yes similar to that so there's two big classes of studies that are really interesting here one is called an ISO caloric study and isocaloric study you take two groups of people and you hold the number of calories they eat consistent and you vary the sources right so you can take for example two groups of people put them on 1600 calorie diets give one group a higher percentage of protein than the other group and see who loses more weight and according to the calorie is a calorie mythology they those studies would always be like everyone loses the same amount of weight and every study that's ever been done like that shows that that is not what happens so that in and of itself proves that a calorie is in a calorie the study we're talking about here are generally called ad libitum studies so what you do is you give to groups of people you say you can eat as much of you as you want but only from these foods and then they use very rigorous testing to say how many calories did these people eat or you can even do simpler versions of this like say give group a this breakfast and give group B this breakfast and then see how they eat throughout the day compared to a baseline and that's how they observe these results okay yes it's always fascinating when you get down to the quality and I love studies like that to Canela straight that they're not all created equal but you were talking about earlier the four things you look for in your acronym sane essay any which is satiety aggression nutrition and efficiency why did you focus on those four things the good news Clark is that I it wasn't really up to me so I have to give a one big disclaimer here and that I really am the mouthpiece for who what I would say are the actual experts right so these are hard core academic researchers that spend their time wearing lab coats not spandex on television so what I've done over the past 15 years has literally got on the phone with these folks and said look your research can save people's lives help me get it out there and of course they're very happy to do that because they're really good at research not at PR and getting in their work out into the public so what I found after examining over these these 1,300 studies was these four common denominators it wasn't up to me so what you can see if you review the literature is satiety or how quickly calories fill you up and how long they keep you full is something that researchers study and can quantify they can say objectively protein calorie for calorie is more satiating than sugar for example or the a the aggression this has to do with things like glycemic index glycemic load the hormonal response these are things studied in the research and objectively measurable like no one can argue that a piece of whole wheat bread spikes your insulin more than a Snickers bar you can measure it and it's just no debate it's just caught it's just proof so aggression is the effect of the cap of the calories of the food on your body hormonal e correct correct so like an aggressive calorie would be less desirable because it causes like an aggressive spike or hormonal response okay so like sugar would be more aggressive than butter because the insulin spike you would get from that carb is more detrimental to your body it would be more aggressive I don't want to go so far as to say detrimental because it kind of depends on the context like if you were running a marathon it would be beneficial but in general everyday life it would be detrimental yes okay but what's really important in Clarke you sort of alluded to this no people might say okay like that's that's a minimizing insulin that's the key right we'll see that the reason that the same criteria is so important is because you can't just look at satiety you can't just look at aggression you can't just look at nutrition and you can't just look at efficiency each of those only give you a piece of the puzzle you have to combine all four of them to get a holistic sustainable answer yeah and so nutrition nutrition be like vitamin content and mineral profile of the food it is it's that but held relative to the negative aspects of the food so what I mean by that is for example if you just say how many vitamins and minerals are in this then Lucky Charms great choice because it's got a lot of vitamins and minerals in it so but what we need to do with nutrition quality or nutrient density is look at the ratio of essential nutrients to things that are non essential and addictive and toxic and the thing we also look at in the same framework is we consider for example things like essential amino acids and essential fatty acids to be as essential as essential vitamins and minerals so something might have more calories in it like cod liver oil but those calories are coming from essential nutrition so that's very important okay and then the last one is efficiency what is that one all about this is least well known in the mainstream and it has to do with how easily your body can take a food and if you eat too much of it store it as fat so the easiest way to explain this is I think most people definitely if they're listening to your show understand that your body can run on to two things sugar or fat those are the two energy sources your body can use but there's three macronutrients there's carbohydrate fat and protein so you're like hmm well what up what about protein like what happens if I eat protein well if you eat protein right protein is a structural component that you're made of fat is to some extent too but it can also be used as a fuel source protein can't be used as a fuel source when you eat it it breaks down into amino acids if those aren't used as a structural component they go through your liver turn into sugar if you can't use the sugar it goes into your fat cells as triglyceride so for example protein is a very inefficient energy source because it's not an energy source so diets that have foods that are rich in protein often result in weight loss and other metabolic benefits because you're providing your body with the raw material it needs to heal itself rather than just flooding it with energy okay so with like a very very high protein diet people say oh I can I can just be more efficient I can just see protein all day and lose the weight and is where does the macro ratios come in you know proteins fats carbs percent wise do you focus on percentages or how does the same diet work with macronutrients we don't focus on percentages I can tell you out of the box I mean there there are percentages but it's not that the reason we don't focus on percentages is you could eat a macronutrient a good macronutrient ratio diet from crap sources right like if you're getting 50 percent of your protein from GMO corn fed nonsense right in some ways and collect this is really important right when we say it's not about calorie is a calorie because calories quality vary right macronutrients are just almost like a euphemism in some ways for calories right because there's there's calories and there's three sources of calories protein fats and carbohydrates what we need to be careful that we don't use the same logical mistake and say well protein is protein so as long as you get 30 percent of your calories from protein you're all set right getting 30 percent of your calories from whole food safe humanely raised seafood is going to give you an entirely different result than getting 30 percent of your calories from like whey protein isolate not that whey protein isolate is bad but it's like way more insulae McFaul example or like conventional farming meats and all that exactly exactly there was a big craze in the bodybuilding community I don't know if you follow any of that those trends but I peep now and then into what they got going on and it was called if it fits in your macros and it was where people would chart on apps and they would just focus on macronutrients so as long as they got 30 percent you know 50 20 whatever they were doing it was a good it was a good day so people were fasting all day and going to chick-fil-a and as long as it fit in their macros they were they were going for it so obviously not a sane approach not us it's not a sane approach Clarke but I want to be very clear so I always want to be about what the science says like my opinion doesn't matter what the science says is if your goal is to be a fitness competitor which is very different than not getting diabetes in your 60s right they're totally different goals if you want to be a fitness competitor you can get 3% body fat eating garbage you can if you get your macros right you get your calories right you can also get 3% body fat by snorting cocaine taking stimulants and a bunch of anabolic steroids that doesn't mean it's good for you right so that's there's a lot of like disagreement on the internet but the disagreement is because people are arguing to different points what is healthy long term versus what will get me like sexy abs now are not the same thing yeah that's a good point man I think a lot of people determine a success or failure of a diet or approach or a nutrition plan based on the external outcome how good do you look at the end of the 30-day program how good do you look at the end of Weight Watchers how good you look at the end of saying and sometimes it can be frustrating because you try and make these big diet changes and maybe you're not losing weight as fast enough as you want to or maybe you plateau at a weight loss goal so what do you say to people that maybe have tried paleo or a real food approach or like the sane diet and they still don't feel like they're losing weight and that's really frustrating for them do you got any advice out there or any opinions out there on that the the key thing here actually has to do with something you said earlier Clark which is at the end so if you're if you're you'll know your mindset is right when it comes to your lifestyle and your diet your exercise when the idea of like well when I'm finished with this goes away because no matter what you do to take control of your health and fitness the day you stop doing it it is the day all of those results will stop as well so any of these 21 day this 30 day that 12-week this like whoa if you're on the freeway and you put your foot on the accelerator to get up to 60 miles an hour and then you take your foot off the accelerator you ain't gonna go 60 miles per hour any more and it's not because what you did was ineffective it's because you stopped doing it so what we actually need to look at and Clark the data is super clear here weight loss isn't the issue every single person here's a crazy statement every single person who's ever tried to lose weight has lost weight the problem is they were unable to maintain that weight loss in fact ninety five point four percent of people who successfully lose weight by eating less and exercising more gain it back and then more so what we need to do is we need to find an approach that doesn't set off a trigger in your mind which says oh well when I finish this I will be X like a vegetarian doesn't say well when I finish becoming a vegetarian that's just the way they eat you know what I'm saying so when when you go sane it's not about saying I'm gonna go sane and then app it's much more like becoming a vegetarian and it depends on how much damage has happened to your body how much you weight cycled if you're on SSRIs if you've had children how old you are but the bottom line is that the more raw nutrition you give your body and the less toxic nonsense you put in it your body will heal itself it may not heal itself as fast as you want and your definition of success if if you're 65 and want to see your abs you know that's that's not natural that isn't a pro that's sort of like I could have a goal to play in the NBA but sadly like I'm going to live every day of my life frustrated because that's just not going to happen you know so sometimes we need to make sure that our goal is healthy it is sustainable it is long-term and if we get that goal right that sense of failure goes away because that's only a function of expectations so when we get our expectations in line with reality and in line with what's healthy then we're happy as well I like the vegetarian but known commits just at the end of it what's it gonna look like but I wanted to talk now about sane foods or the foods that you would recommend people eat you know because they've been hearing us talk about weight loss and getting all these four factors what are so described like a typical day of eating or maybe some foods that fall into your same categories out there the three common denominators for same foods are water fiber and protein so what we're going to look for foods that are high in those three things and what's beautiful is that common sense as well as long-standing human history comes into play here because the most water fiber and protein as well as nutrient-dense foods in the planet are non starchy vegetables these are vegetables you could eat raw you don't have to eat them raw like you can't eat a potato raw you can't eat corn raw that's not a non starchy vegetable that's a starch so things you generally put in a salad green vegetables things along those lines we want to make sure that the vast majority of food we're putting into our body is that that should be the highest volume of food we eat second on the list would be nutrient-dense proteins so these are foods that get more calories from protein than fat or carbohydrate so beans that get 80% of their cal from carbohydrate are not a good source of protein they're a good source of carbohydrate so we're focusing on humanely raised animals ideally wild caught seafood some low sugar sources of dairy certain forms of safe protein powders can be helpful as well here those are nutrient-dense proteins third on the list is whole food fats this is where you should get the balance of your calories you're gonna get a lot of calories from non starchy vegetables and the calories you get from protein aren't going to be used as an energy source primarily so you need to get your energy from whole food fats so this means like eggs nuts seeds whole foods an oil is not a whole food so yes coconut oil is a good oil but you know what's even better for you coconut so I'd rather you focus on eating the coconut and then last on the list are low sugar fruits so you know grapes are nowhere near as good for you as say blueberries so we want to eat fruits that provide us with the most of that which is essential for us to thrive and the least of which is non-essential such as fructose okay do you for like the carb one that's a big thing in the you know low carb community and paleo community and we have guests come on here talking about limiting your carbs to 50 grams a day or or measuring on a glycemic index load so what's your stance then on carb consumption you mean you mentioned the fruit that you were talking about you know blueberries are better than grapes but what's your general take on carbs carbs are a very powerful tool so let me let me describe what I mean there I see there's there's three categories of carbs I've actually never thought of it this way so this is a good way to think about there's just carbs that everyone agrees are garbage and you shouldn't eat so those are things like sugar and refined starch right no no one's gonna come on your show and be like drink more Pepsi that's the way to go okay so we can take those out the next thing we have are things that are probably going to be starchier and sugary err but do have some essential nutrition in them so like bananas would be an example sweet potatoes would be an example Oh tight be an example and then we have things which everyone would agree are good for you non starchy vegetables right now sorry vegetables or carbs they they get their calories not from fat and not most of them from protein but from carbs so no no matter what you should be eaten a lot of non starchy vegetables and if you eat the amount of non starchy vegetables and other foods that I recommend by default you're going to be in the 75 to 125 grams of carbohydrate per day so it's not a ketogenic diet doesn't mean the ketogenic diets are bad ketogenic diets can be brilliant for you but it's just not what sane will yield out of the box now when it comes to starchy or carbohydrates we've got to look at the rest of your lifestyle if you're a 20 year old CrossFitting male yes you should absolutely eat sweet potatoes if you're a 65 year old postmenopausal woman with diabetes whose weight cycled her entire life you'd be way better off getting your carbs from kale than from sweet potatoes okay I wanted to touch on hormones because I know that plays an important role in weight loss and it's a big topic nowadays a lot of people are talking about balancing your hormones there's all sorts of testing out there it seems like that's the that and the gut are the two things people are becoming more aware of what your take then on hormones are balancing your hormones especially when it comes to weight loss how much focus should people be giving to hormones a huge amount of focus that's really the reason we want to manipulate calorie quality rather than quantity is the quality of calories we eat is is a lever by which we can change our hormones so for example it just taking a garbage insulin spiking diet and taking you know from 2,000 calories of that to 1,600 calories of that yes you'll spike your insulin levels less but you're still spiking your insulin levels it's like going from smoking two packs of cigarettes a day to smoking one right it's better but it's still not good but when you go to taking in a low aggression diet that's going to you know get your right levels of hormones in place yes I mean you can take there's been amazing studies done if anyone doubts the impact that hormones have you can look at two simple examples one is insulin therapy and diabetics there's all sorts of studies demonstrating that if you keep someone's calorie quantity and quality consistent but inject insulin into their body they will gain fat why because it's changing their hormone levels here's another example anabolic steroids anyone who's ever taken anabolic steroids or knows anyone who's taking anabolic steroids will say they can eat the exact same they can exercise the exact same you start pumping bull testosterone into your body guess what happens your body changes so yes hormones are critically important and in fact food and exercise should be thought of as tools used to change your hormone levels right that's just what I was going to ask you because is eating real food like a real food diet approach or what you recommend is that enough in and of itself and the hormones will balance themselves out naturally or should people be trying to be more alert for testing what's kind of the the focus they like how much time should we be devoting to balancing our hormones versus just eating real foods and naturally they balance themselves out so just eating real foods is not enough so this is why like the sane approach is so important because it's impossible to bastardize saying eating you can't do it look I can bastardize eating real foods for you in 15 seconds right eating lard honey and white potatoes is a real foods diet that will kill you and make you feel miserable so it's not enough to just eat real food right wheat is a real food amylopectin a isn't doing any favors for your appetite or for your gut health so real foods is a starting point but then we need to look within real foods for foods that are the most satisfying the least aggressive the most nutritious and the least efficient and that's why we're like it's real food plus saying together good stuff okay a couple more questions then what are some action steps people can take at home you know they heard the call they're getting all fired up about society aggression nutrition efficiency what do you what are you kind of your action steps you recommend people try out first and foremost I would say hop over to sane solution calm if you're willing just go sane si any solution there's no s at the end sane solution calm because we've got a food list and a blueprint and a bunch of other great free resources that you can check out going to outline actually the same spectrum what's on the seine end what's on the insane end and it's going to help you get started on that new lifestyle which isn't like when this ends al bx but more like this is the new normal and because it's the new normal it's something you can keep up enjoyably for the long term and then enjoy the benefits long term and that's the key thing clark it's not a question of like does this work for 12 weeks who cares what matters is will this work forever after those 12 weeks that's what we're after jiminee like diet recommendations that could try out today or any lifestyle modifications that you really see working with a lot of people eat radically more green vegetables it's the thing no one wants to talk about on the internet everyone wants to argue you about starch and protein and fat the one thing that everyone agrees on is green vegetables are really good for you and if you ask even the most health-conscious person in the world hey on average how many green vegetables do you eat per day that number is going to be lower than it probably should be so if you want turn down the volume on everything else until you're eating five to nine servings of green vegetables per day okay what five to nine what does that look like is is one serving like a fistful right or what do they like with vegetables when you're looking at leafy green vegetables a serving is about what you can hold in two hands so the easiest way to do this is green smoothies we're a huge fan of green smoothies just because I know everyone's super busy it also makes it convenient for you to eat them raw and then you can also get creative and put a bunch of other fun stuff in your smoothie but if you if you eat if you do green smoothies or if you just make sure with each of your meals you're taking in one or two servings of green vegetables and then maybe having one green smoothie per day you'll be at that five to nine mark quite easily okay awesome Jonathan thanks for coming on you have a podcast as well it's the same podcast correct same show same show what's an episode people can start with on that if they want to check it out well we've done like nine million so I think the last fifty or something or on iTunes so I mean the best bet all of this stuff is on sane solution com there's something the footer that says show but yeah if you pop over to sane solution com you can get information on the show and everything else okay some Jonathan thanks coming on man thanks brother Jonathan Baylor everyone good stuff at the st. acronym again lots of energy on that call announcements to close off iTunes ratings and reviews if you want to head over there leave us a rating in review you'll get it read on air this call right here takes like 2 minutes and it really helps us out thank you if you've already done that in advance to get this full show with the video version timestamps along with about a hundred other shows head over to paleohacks comm be sure you check out one of my favorite shows with wim HOF The Iceman he's gonna show you on that show how to hold your breath for over three minutes and we actually go through a breathing exercise on there it was absolutely insane crack up I had a great time talking to that guy so that's definitely a must watch or must listen to if you're on audio show great time you can find me on social media at Clarke dangerous that's just a know us and then if you want to get a hold of paleo hacks follow us for updates all the fun stuff clips keep yourself motivated whatever do whatever you got going on that's at paleo hacks the last thing I'll say program at put together my best journal dot-com that's my best journal com it's a course that'll change your life I think so in under four short hours um put a lot of work into that it basically goes over how do you set up a journal something as simple as just a you know 100 200 sheets of paper bound together which you can buy anywhere and transform that into the best book you've ever read the system that you can use of journaling that will pay dividends if you use it for your life something I've been doing for six years put a course together based on feedback and I'm really proud of how it turned out so you can get that at my best journal com alright that is it ah let me look at the lineup here next week in July we got Gunnar Lovelace to come on again talk about thrive market sustainability issues then we got Jim quick returning guests as well to talk about hacking your memory becoming superhuman speed reading all that stuff and then the week after we have dr. Johnny Beaudoin one of my favorite guests who's been on twice to come on talk about I think smart fats or what we're talking about this time around those are great shows if you want to crack up interview go back and listen to some with Johnny beaudoin all right that's it thanks so much for listening guys have a great week I'll see you next Thursday .
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For more Paleohacks Podcast episodes, make sure to check out
We’re all familiar with the “calories in, calories out” approach to dieting. Chances are, it’s an approach you’ve tried yourself and ultimately struggled to see and maintain results from. That’s because everything we know about conventional dieting is wrong—so says Jonathan Bailor, author of The Calorie Myth and CEO of SANE.
SANE began as a research project to determine “why some people eat 6,000 calories per day and stay slim while others eat 1,200 calories per day and struggle with their weight.” The results? It’s not about the quantity of calories, but the quality.
Bailor and his research team have developed the “SANE solution” in response—a lifestyle approach that nixes all the conventions of mainstream dieting for serious, lasting results. Learn the science behind the lifestyle approach, which foods fit into the SANE diet and how you can try it at home.
3:30: Bailor’s health entrepreneurialism. 5:30: Breaking out of the “weight watchers” model of health. 7:00: How to focus on the quality, and not quantity of calories. 9:00: How to eat fewer calories without trying. 11:00: Bailor’s “SANE” solution: Satiety, Aggression, Nutrition, Efficiency 16:00: Why macronutrients might be “a euphemism for calories.” 18:00: What are your long-term goals? It’s not about how you look after a 30-day program. 20:00: “Weight loss isn’t the issue:” How to maintain weight loss. 22:30: The three most “SANE” foods. 24:30: “Carbs are a very powerful tool.” 26:30: Why your hormones matter more than you think. 29:30: How to try the “SANE solution” at home.
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hey everybody welcome to another episode of revolution health radio this week I'm really excited to welcome dr. Sarah Ballentine as a guest on the show she's the creator of the award-winning online resource the Paleo mom co-hosted the syndicated top-rated the Paleo view podcast and the New York Times bestselling author of paleo principles her newest book which I'm excited to talk about today the Paleo approach the paleo approach cookbook and the healing kitchen Sara earned her doctorate degree in medical biophysics at the age of 26 and spent the next four years doing research on critical care medicine innate immunity gene therapy and cell biology earning a variety of wards and research excellence along the way many of you know Sara from the the Paleo primal community and she has a long been a voice of reason and also someone who like myself shares a passion for research and backing up her writing with with evidence which i think is really important and often in short supply in the health world online and you know sara has been one of those people that I connected with right away especially in this particular domain and we've both enjoyed geeking out on all of the research that supports the ancestral diet and lifestyle one of the things we're going to be talking about today is how much research there is that supports these diet and lifestyle choices that we make you might be surprised to find that there's much much more than the you know mainstream media and critics LED on and in fact that's really the subject of Sara's latest book paleo principles it's essentially a research Bible looking at all of the peer-reviewed research from a biochemical perspective that supports the ancestral diet and lifestyle so Sara's very passionate about this subject she's extremely knowledgeable and I'm really looking forward to diving into this podcast with her so I hope you enjoy it as much as I did let's jump in hey everybody Chris crecer here anyone who's tried to keep a new year's resolution for longer than a week knows how hard it can be to make a change that sticks now imagine if your life depended on that change or the life of someone you love fact is lifestyle and behavior changes determine whether we succumb to chronic illness or cut it off at the pass and yet that doesn't make change any easier the answer to better health isn't just more doctors trained in functional medicine it's also more health coaches why because a skilled coach doesn't just have more information at her fingertips she knows what questions to ask how to link behavior to your goals and most importantly how to help you tap your own motivation so that you can make lasting change this skill can help reinvent health care it could also be your next career there has never been a better time to consider a career in health coaching the field of health coaching is growing by leaps and bounds there's so much demand for this kind of support which practitioners aren't always in a position to offer and it can look lots of different ways - whether you're interested in working on your own as a solo business or in collaboration with an in-house and a range of health care facilities in a few months I'll be opening enrollment for my new adapt health coach training program which is designed to help you tap your talents and sharpen your skills as a health coach so that you can be part of the reinvention of health care in this country if you're interested in learning more don't miss my free webinar called health coaching 101 how to set yourself up for success where I'll share insights on why health coaches are critical what a health coach does and doesn't do how to know if this career is a fit for you the critical skills every health coach needs how to make a living as a coach and what new opportunities exist for health coaches plus I'll tell you a little more about the upcoming adapt health coach training program so you can keep an eye out for it later this spring the webinar will happen live on January 17th at 4 p.m. Pacific time but don't worry if that time has already passed because you can listen to the recording go to Chris crecer comm slash health coach webinar to register for the webinar or access the recording okay now on to the podcast Sarah Ballentine thanks so much for joining us happy to have you here thanks so much for having me so I want to talk a little bit about paleo is not evidence-based we hear this all we hear this all the time right we hear it in the media like you know it's it's January 2018 so I don't know if this has already happened but it's gonna happen soon where the US will come out with their diet and Mediterranean and - low salt you know diet will be at the top of the list and paleo and probably keto will be now at the bottom of the list you have to get used to eating a hamburger without the bun and that's just too big of an ask for me right I believe that was literally in the write-up last year and I cannot tell you how many times I wrote yeah and it's really interesting you know like it's so-called science journalist I'm doing air quotes now don't even bother to spend one second looking in the scientific literature to determine if there is actually any support for the Paleo type of diet now unfortunately we have people who have done that such as yourself and your new book paleo principles is a really deep dive into the science that supports nutrient-dense paleo type of diet of course I've you know both of us have written a lot about this over time but it was that your motivation for doing this book so I pitched this book to my publisher and you've you've seen it so like I wasn't just pitching I wanted to write the heaviest paleo book that wasn't what I actually set out to do I didn't go hey publisher I would like to write the heaviest and I said as I wanted to write the book that brings scientific validity to the entire paleo movement which is sort of an ambitious statement but I was so frustrated reading these various critiques of paleo some of which have such a distorted understanding of the main tenets of paleo to begin with so there they're criticizing a die that doesn't even resemble how most of us eat so that's sort of frustrating in a different way but then reading over and over again these articles that equate paleo to zero carbohydrate diets all meat diets ketogenic diets and it's it's not the same thing and and there's some overlap and the approaches and you can combine approaches but but paleo by itself is not those things and then you know you get the there's no science to support as only a you know a handful of small clinical trials and you can't you can't put any you know stock in that or there's you know the lack of evidence the I almost feel like it's there's more than one group of people that I feel like I'm constantly sort of talking into like can we just have this conversation about nutrient density and nutrient sufficiency like number one can we talk about compounds and foods that are inherently anti-inflammatory versus compounds and foods that are inherently inflammatory and I feel like I'm I'm butting up against a plant-based diet people and then this very very stuck in you have to eat foods from all the food groups and this will die if we don't eat whole grains argument of nutritionists dieticians and so I feel like when I'm talking to those groups of people the only way to break through they're you know very set opinions is to present a really robust scientific argument and so that's you know and one of the reasons why you and I have gotten along so well for so long because I know you do the same thing but it's one of the reasons why the articles on my website are always thoroughly researched with citations and always present it's really important to me to present the current state of evidence in science which is different than saying this is the way it is because science is we don't we don't actually know everything we're we're still researching various topics and there's aspects of paleo for which the evidence is really really strong and there's aspects of paleo where it's a little bit more nuanced there's a more detailed conversation to have surrounding those particular foods and I really feel that it's very important to present that to not just naysayers but also people who are trying to use paleo to reach their health goals because I think that it's really important to empower people with knowledge and to admit the current bounds of human knowledge because that's the only way that we can continue to adapt and refine is if we can you know say now admit up front you know traditionally prepared lentils is kind of a great area there might be some real benefits to this food for a lot of people maybe we shouldn't demonize it with soy I think it's really important to to have those more detailed conversations upfront so that it allows us to adapt as we learn more but also empower people to experiment with themselves as individuals and really understand their own optimal diet right so agree hundred percent and there's so many things came to mind there I was jotting a couple of them down is that there's there's so many directions we could go one is I think just expanding the conversation around diet to move away from this idea that there's one diet that is you know great for everybody and I think legumes is a perfect example of that because certainly you know and we I know from my work that for some people the goom's are a really bad idea and are gonna cause a lot of problems and you know people that come to mind they're people with GI issues fodmap intolerance autoimmune issues in some cases whereas for other people you know lentils and the particularly the fermentable fiber that they contain might be really perfectly fine in the context of an overall nutrient-dense diet and so I feel like that that's something that is changing but needs to continue to change because if you look at like even the concept of having the top diet a list of top diets you know that the US News and World Report's publishes implied that we can just find one diet that's gonna be best for everybody well and that's one of the reasons why I try very much in all of my writing and I tried very much in in paleo principles was to get away from trying to distill the Paleo diet or any other variation of the Paleo diet into a set of rules and I really feel like that's one of the things that all of these other diets do right they give you your eat this don't eat this rules measure this count this whatever it is and I feel like that sets us up for two problems one is that many human beings are sort of inherently rule breakers rather than rule followers and I like to to draw the the comparison of speeding limits because I think there's a large percentage of the population that doesn't always drive the speeding limit and maybe you were only going 5 miles an hour over or 10 miles an hour over and you're staying a belief that threshold that would get you a ticket if you you know drove past a speed trap but you're still pushing that rule right you're still you're still trying to figure out your way around it and I think we approach diet in very much the same way when you just say this is what I'm supposed to eat and this is what I'm not supposed to eat it sort of sets us up for for rebellion for you know trying to trying to find the wiggle room the cheat meals whatever it is and I think that that doesn't discuss a disservice because when you don't really understand the reason behind the rules it makes it a lot harder to respect those rules and I think you could make the same argument for a really windy road with a low speed limit and you say we'll look these corners are so tight that if you take it beyond the speed limit you can go over the edge of the cliff and all of a sudden people are driving the speed limit on that road so I think that if you can provide a broader education behind the rules and get into rather than a dogmatic rule-based approach start talking about an educational foundation that informs choices and allows people to really understand okay so if I choose this instead of this food this is the impact it's going to have on my body and that that's separate than being perfect it doesn't mean that we're gonna make the best choice every time but it empowers our choices with knowledge so that we have this deeper reasoning for doing something rather than just I know I'm supposed to her I know I'm not supposed to and I I think that really is key to being able to affect change in the chronic illness landscape right now because I think so many of us if you don't really understand you know why pizza and ice cream are not supporting your health but you know they taste really good you know you're not supposed to eat three meals of pizza and ice cream a day but why not because hey like if you don't really understand what that's doing to your body I think it's a lot easier to make the the easy tasty choice as opposed to when you do understand what's going on and then that translates to exactly what you're talking about the the getting away from one diet because you start to say well look here's here's the main ideas that mean that this food is a better food than this food it's it's nutrient density versus presence of compounds that might undermine your health in some way and the thing is is not all foods are black and white there's these awesome foods that have tons of nutrients and nothing problematic in them and then there's foods that have almost no inherent nutritional value and tons of problematic compounds but most foods fall somewhere in the spectrum in between so where do you draw the line and if you have this detailed understanding of what's in that food that is going to hurt you or harm you then you can figure out where the line is for yourself and then you can experiment on yourself and figure out well are the you know saponin Zanda gluten ins that are not completely deactivated by soaking and cooking and lentils is that enough to to be too much of a problem for me personally with my health history and with my particular health challenges and health goals compared to the you know incredible fiber density of lentils and you know also the mineral density of lentils am i you know after I put this on a scale of pros and cons that scale has to be informed by my personal health everything so then I'm going to be able to decide you know is this it does this make it into my diet or or not because I really understand the prop but I understand the decision in in this detailed way and it's one of the reasons why I've tried to really steer clear of even defining paleo as as we eat all these things and not these things right I mean that is part of what we're struggling against as as practitioners is we live in a culture where that kind of awareness of you know how things we put into our body impact us is not cultivated or encouraged in some ways is discouraged so many people don't they're not taught that or how they're not helped to develop that as a kid and then you know when they're adults that software has not really been installed you know and then and so sometimes I've found that even just just if I say something like you know just pay attention to how that affects you and you know sometimes they get a blank stare or like you know what do you what do you mean and then I have to actually spell it out like okay so you're looking for any new symptoms you're looking for an exacerbation of your current symptoms you're looking for you know uncomfortable sensations in your body it all sounds you know pretty elementary but so so many of us have not been supported in developing that kind of awareness so I think that's one one obstacle and one reason why people just want to be told what to eat and not to eat the other thing is it's it's much easier in some ways to just follow a prescription than it is to pay attention and determine what's happening based on what you're eating it and that's not always easy - you and I both know you know like if you eat something for breakfast and then you feel worse after lunch was it because of what you ate for lunch or what you ate for breakfast or what you ate four days ago so you know the food journals and stuff can be helpful but it's not it's not just that we haven't most of us haven't been supported to develop this awareness it's it's actually quite hard to do so I think those are some of the obstacles there's so many so much signal interference from refined and manufactured foods as well which i think makes the you know I I come from a history of morbid obesity and binge eating disorder so I'm very familiar with the complete ineffectual aspect of like listening to your body like my body says to eat all this ice cream I don't understand and so part of my personal health journey has been in part getting better in tuned with what my body is actually telling me but it's also been detoxing from those foods that were clouding out the signals from my body and and then in some ways you know letting my brain sort of override some of those signals right so I still you know even six-and-a-half years into paleo from you know binge eating disorder is a is a you know mental health problem and so I will still sometimes have you know compulsion to eat type sensations and I have to think my way through it it's not strong like it's not it's something that in the olden days I wouldn't have been able to resist right when that compulsion to to eat would would come I mean I that's that would be a main driver of my behavior and now it's something that I can acknowledge and find a healthy something to satisfy that compulsion that's not going to derail me but it's still something that will will hit me from time to time and I have to use my brain to go no I'm not actually hungry right now like I know I feel like eating but it's not like this is the brain part not the rest of my body talking and that's that's been a really hard part of my personal health journey because it's it's required so much consistency in order to get to a place where can I have a like a better relationship with food and a better understanding of my body's signals and and what signals are real and which ones can just sort of easily be ignored yes this is a subject probably for a whole nother podcast so I'm gonna pause here and I want to actually move back a little bit to research given it that's such a big foot it's been such a big focus for both of us when I was writing my book my most recent book on conventional medicine and I was talking about functional medicine you know one of the biggest critiques of functional medicine just like paleo is that it's not evidence-based or there's no research for it yeah again I roll of course but one of the reasons for that is if you go to PubMed and you cert which is for people who are not familiar it's a you know database of studies that have been published and each use certain if you type functional medicine into PubMed you get nothing you know it's you're not gonna see a list of papers all supporting functional medicine does that mean that there's no research on functional medicine absolutely not functional medicine is a paradigm it's a framework it's a way of looking at things and so if you use an example like irritable bowel syndrome you know a functional medicine approach to irritable bowel syndrome involves looking at the underlying causes like SIBO or parasites or you know disrupted gut microbiome or got brain access dysfunction things like that instead of just looking at like how effective are you know using drugs to suppress the symptoms so if we want to go into PubMed and search for functional medicine evidence for irritable bowel syndrome you'd look for connection between SIBO and IBS you look for a connection between disrupted gut microbiome in IBS you look for connection between nutrient deficiencies in IBS and every one of those studies that you find which you will find many of support functional medicine but none of them are going to have the term functional medicine in them well and much of the research that I draw on to support the Paleo diet it's a very analogous situation because it's not you know these are you know randomized controlled crossover blinded clinical trials with 10,000 participants of these people go grain free and these don't I mean you just can't do that in a blinded fashion period but it's it's more the the studies and and it's not even always human studies although those are always wonderfully informative when we can get them but it might be a cell culture model study that looks at glidin fragments that we know are predictably formed in our digestive tract because the you know glidin fraction of gluten is not very compatible with our digestive enzymes so it's it's broken apart in very predictable locations and it creates these very predictable peptides of gliadin that have biological activity in everybody and so it's a study that looks at you know some type of epithelial cell in a you know cell culture system puts glide in on the surface of that cell and then measures how much gets to the other side and then maybe does some really cool imaging looking at tight Junction formation and then you can say oh wow look at this amazing study that showed that this particular glide and peptide actually signals through calcium mobilization inside the cell and unraveling if the tight junction which increases the permeability of this epithelial cell layer in a cell culture system and yeah you still need to to take that mechanistic information and go okay so in a live digestive tract is the same magnitude of an effect seen compared to a you know mono layer of epithelial cells in a cell culture system but that type of mechanistic data is what supports animal studies which is then what supports human studies and you can draw a really amazingly detailed and complete picture drawing on tens of thousands of studies but each look at these little tiny pieces of the problem and then when you you put that all together and you say well well look like I take this completely contemporary biology approach to paleo so I I mean I think evolutionary biology is fascinating but I all of my arguments for what to eat what not to eat come from really understanding the impact at the cellular molecular level of compounds and foods and you can create this exact same picture it it comes out to pretty much paleo by just taking that approach going through the scientific literature and then it's supported with this now quite you know impressive growing collection of clinical trials where they take people and put them on a paleo diet and measure improvements in various markers of health over time so I think that it's going to be great to be able to add to you know this this clinical trial evidence but there's so much evidence there now and it's it just takes a I mean it takes a person who loves spending hours upon hours and hamed it takes somebody to take all those pieces of the puzzle and put them together for people and that that's not really a job that exists out there right now it's not like there's a group of scientists whose job it is is to look at everybody else's science and and make the big picture and then you know give that to the the science writers like that that's not currently a thing so we feel so dissociated as average people from the medical literature just because about that lack of no picture communication yeah that's why people have turned to bloggers because I mean one of the consequences of new media you know internet social media over the last several years I mean we often forget like Facebook's only wet 10 not even 10 is it 10 years old nine years old or something I mean it's like I think it's because I think I started in 2007 yeah so it's like life after Facebook or in life before Facebook I mean I don't personally use Facebook but it's had a profound impact and and not just Facebook but medium and blogs and everything and and so newspapers it's kind of amazing that there still are newspapers in some way because it's so fragmented now and one of the consequences are that newspapers had to really downsize and meet traditional media outlets really downsized in order to to survive and the first thing that they downsized was investigative reporting and reporting by people with you know the deeper kind of reporting that would happen with read through science journalism so what you have now is people who are not trained in science filling the role of science journalists and they just take stuff off of the wire and there's no analysis at all to determine if it's legitimate there's no critical thought process to you know go through the the process that you just took us through in terms of thinking about a study and the specifics of it and how that can be related to you know a nutritional approach and so we just get like really glossy superficial and and sometimes just outright wrong interpretation of what is happening in the scientific literature well it's one of the things that I find so frustrating because it there's a lot of different steps so if you look at a website that does more science-based articles they're typically getting their articles from press releases or they're getting their articles from you know bloggers other websites that have already written something and I get very very frustrated when science is misrepresented especially when it's misrepresented just to get a headline like that that to me is just so so frustrating but it also the combination of that misrepresented science in what would be more sort of considered mainstream media and in the combination between that and the I mean I love the Internet it's an amazing thing but there's zero quality control and so there's this also collection of people who write articles you know the pseudoscience right so the I'm gonna see I'm gonna write this in a very technical way so you think I'm smart and I'll throw a bunch of scientific citations at the bottom but meanwhile it's actually just complete nonsense in those articles in it it makes it so that the consumer of information has to be so well educated to be able to do their own quality control right they have to be able to read through these things and go well you know this person you know is reputable and always does great work this person is just trying to get my dollar and this you know article based on this paper is you know well representative of the work and this one isn't and it it's tough for an average person like for me I can I can get into the technical language really quickly and I can dive into the medical literature really easily that's my background and you know it can still be time-consuming but it's not a super effort for me because it's it's a language that I speak so fluently but for most people it's it's really tough to be able to discern good information versus bad which means that those of us who put so much effort into producing good information sometimes our messages can get sort of diluted with just the volume of stuff out there on the internet yeah that's a huge pet peeve of mine too I would say right up there is just the laziness like I said before it just drives me nuts when people don't take one second to go to PubMed and do a search I mean I'm not talking about general public I'm talking about journalists you know so-called science journalists I don't expect the average person to go to PubMed search bloggers I mean if you're if you're going to be contributing to this field and writing articles that maybe a media let's kind of pick up like the fact-checking is a great thing to do absolutely so I mean an example of that would be if you say there's no research supporting the Paleolithic diet why not independent of everything we've said already that's like it's you can't just look for for studies that are have the words Paleolithic diet in them because you're gonna miss nine-tenths of what's out there or more actually probably more like ninety-eight percent of what's out but can you at least go and search for Paleolithic diet I mean like that that doesn't take long and if I do that right now I see that there's a hundred ninety-eight search results so you know and not all of those necessarily are favorable but the vast majority of them are actually there there there aren't many studies in that group if you scroll through the list and even if you just read the abstract that are showing harm from paleo or null outcomes you know no benefit yeah I mean there's zero studies showing harm from paleo there's a couple of studies showing one iodine deficiency over two years of people on a paleo diet but you could also iodine deficiency in the general population so it's hard to say if that's specific to paleo but and it's also quite easy to resolve I've always recommended people consuming some sea vegetables and fish and other types of foods that have iodine but but you know if that's the only thing you're doing pretty well right well and I think the other the other aspect of that is is within every dietary framework there are certain nutrients that tend to fall short and of course the standard American diet it's like 90 percent of nutrients tend to fall short and paleo basically outperforms every other diet in terms of nutrient sufficiency but there are still a handful of nutrients that if you're if you're following a standard Paleo diet of just sort of like meat and vegetables and some coconut oil your have a higher likelihood of missing out and it's not just iodine right we can fall short on calcium we can fall short on biotin we can fall short on magnesium like there's that there's a collection of nutrients and as soon as you combine paleo with you know what I call stars like a nutrient density focus so incorporating more seafood and sea vegetables eating up very high vegetable content so I recommend like eight servings or more a day of vegetables as part of like that's how I define the Paleo diet is that it's a vegetable rich diet incorporating some organ meat like as soon as you start to to think about these sort of nutrient powerhouse foods as the basis even of the Paleo diet and sort of rounding out with the you know the filler foods like fruit really round out with those things then you very very quickly sort of nullify any potential arguments against paleo for for not supplying sufficient nutrients meanwhile even if you don't have that you know amazing focus on on nutrient-dense foods you still outperform every other dietary framework in terms of nutrient sufficiency and anti-inflammatory effects and just avoiding most of the foods that we know are responsible for the chronic disease epidemic really you know like it's so much about what's not there to when we look at traditional paleo diets I know you're not necessarily covering this you know the evolutionary perspective in the book but what's what's so notable about it to me is there were a lot of differences you know depending on geography and what food availability and things like that but that there were common threads in all of those cases you know what they weren't eating and I think that that makes a big difference too and I think there's common threads not just so there's common threads in terms of inflammatory foods that are not part of their diets there's common threads in terms of nutrient sufficiency but there's also common threads in terms of the lifestyle aspects and that's one of the things that I think is so powerful about paleo especially now is that it's no longer just a diet or a diet plus CrossFit right like it's now a you know template for living right it's a a framework that informs your food choices but then it's also a focus on stress management and a focus on adequate sleep and active lifestyle and community and these things have become so ingrained in in how we define paleo that I think it's really powerful because we know that food is not the only input to health it's not the only factor and so if we can combine these other like really important aspects of you know a healthy lifestyle I think we've got an even more sort of powerful argument that's an evidence-based argument in favor of this approach absolutely so I want to thank you personally for doing book you know it's it's much-needed resource and I'm just going to if anyone ever says there's no science to support this approach I'm just gonna send them a link my sole comment nah I'm saying okay read this then then if you want to have a conversation we can have a conversation but until you have educated yourself and you're speaking from a place of knowledge and understanding then it's not even worth going there so the book is paleo principles by Sarah ballantine it's on Amazon all five star reviews which doesn't surprise me at all and yeah what are you working on next I know you've always got something yeah I do so I'm actually working on another book well so to be fair I started this book two books ago and I got distracted by two books so this is one that I started a few years ago and I feel like I owe it to my publisher to finish it so it is a gut health focused book that is penciled to come out probably in the fall this year if I can stay healthy and and motivated to keep working on it and then then I'm definitely planning on a book break because they're quite they're quite draining draining projects to work on but yeah I you know I always have I'm one of those people who always has way too many ideas and not enough time to see them all to fruition so I'm definitely not bored yeah I wouldn't I wouldn't expect you to well thanks for coming on Sarah it's always a pleasure to talk to you and everybody go check out get yourself a copy of paleo principles it's amazing resource I if we were doing video you could see it on my bookshelf here behind me very few books are in a place on that shelf because it's there's a limited amount of space and I and I want to make sure that what's there is is you know pulling its weight in terms of its reference value so thank you it's great quick easy reference I mean I've got many of those studies somewhere in my files but the again you know I wanted thank you for putting those all together in one place it's it's such a valuable service to the community Thank You Chris that means a lot to me okay everybody thanks for listening sending your questions to Chris Keslar comm slash podcast question and we'll talk to you next time that's the end of this episode of revolution health radio if you appreciate the show I'm gonna help me create a healthier and happier world please head over to iTunes and leave us a review they really do make a difference if you'd like to ask a question for me to answer in a future episode you can do that at Chris Kresser comm slash podcast question you can also leave a suggestion for someone you'd like me to interview there if you're on social media you can follow me at twitter comm slash chris crecer or facebook.com slash chris crecer la see I post a lot of articles and research that I do throughout the week there that never makes it to the blog or podcast so it's a great way to stay abreast of the latest developments thanks so much for listening talk to you next time you .
Video Description:
In this episode of Revolution Health Radio (RHR) we discuss “Debunking Paleo Diet Myths—with Sarah Ballantyne" We often hear people talking about how the Paleo diet is lacking scientific evidence to support its health claims. But is that really true? Today, I talk with Dr. Sarah Ballantyne, PhD (a.k.a. The Paleo Mom), about the science and research that supports the ancestral diet and lifestyle—and how you can use that knowledge to customize your diet to match your own unique needs.
In this episode we discuss: ● Sarah’s new book and bringing scientific validity to the Paleo movement and ● Feeling empowered to experiment; a diet shouldn’t be a set of rules ● Learning to listen to your body and how it reacts to certain foods ● Where is all the research for Functional Medicine and the Paleo diet ● Fact checking and pseudoscience; not all articles published are facts! ● Why all diets (including Paleo) have a tendency to fall short in certain nutrients ● Food is not the only input to health
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Chris Kresser, M.S., L.Ac, is a practitioner of integrative and functional medicine, the creator of one of the world's most respected natural health sites, ChrisKresser.com, and author of the New York Times best seller, Your Personal Paleo Code. He is widely known for his in-depth research uncovering myths and misconceptions in modern medicine and providing natural health solutions with proven results.
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take your loved one have them stand on your quadriceps if you black out from pain or it hurts at all those tissues aren't normal if you apply pressure to any one of your tissues and it hurts you've discovered stiffness and sensitization in those tissues that tissue is dis normal my next guest founded his CrossFit gym over 10 years ago and a sense put in over a hundred and thirty thousand training hours under his belt he's a mobility expert whose blog got voted in the top ten Fitness blogs from outside magazine dr. Kelly Starrett thanks for coming on man do my pleasure so a little back story of how I how I got introduced to your work before we dive into this you ready for story time give it to me so I did my undergrad in kinesiology exercise science at a very small university and the professor who ran it was super intense like former British SAS I always do an original research and I was you know make you do pushups halfway through class every time so so good yeah it was great phenomenal but you don't say no to this guy and so he invited us over for a barbecue and you can't say no to him so we're over there for a barbecue and when a rating for everyone all the meat to get cooked I'm looking at his coffee table and he has one gigantic book on that coffee table and nothing else and it's Kelley's becoming a supple oh man well you know it's because it was so heavy he probably didn't train to lift and he put it there one time you know I don't know if he was married or not but either kept the women away appropriately or entice the women inappropriately or something but um you know it's pretty amazing you know you know as allegory that experiences we're seeing that we are crushed with data and information right now and I I would I don't mean this as a diss any disrespect to our Fitness brothers and sisters who are working on solving the problems of the human condition but there's a lot of noise out there and it is a very crowded space and I think sometimes it's it's easy to you start phone master or you follow a train of thought on and it's hard to integrate someone's ideas with all the other ideas right how do I make sense so if I if I see a coach coaching I try to really work hard on trying to understand what problems are trying to solve and say how does this fit in with the global schema for what I know it works you know yeah I know front squatting and running is not a gimmick right for what is about front squatting and running when we hear coaches say things like you know gymnastics makes great athletes I'm like why does gymnastics make great ass just because they're gymnasts right is there something about wearing you know being barefoot is that it you know yeah we should be at a asking the essential question what is it about the things that are working right and then second all of the best practices need to dovetail in together and you know Buckminster Fuller has this concept I said this before it's called mutually accommodating systems and so when someone says something it's important that I can reconcile that with my own personal experience which is vast and I'm not talk about me but me at all right all of us our movers have been coached and then it also has to conjoin with the other thinking in the sphere and so when we someone has an outlier red-herring some piece out there this makes sense we either have to reevaluate our current model or they need to reevaluate their model and in what's what we've really tried to do with our work is being able to give voice to some of the you know commonalities of things that we're saying you know these are the this is what we know about high level human performance and we should be able to spin that backwards and so I think we've seen being SL go crazy and be used in a lot of strange places because there we were really trying to give that voice to the patterns underlying the processes that we know work ok um so I guess to step back then you know drowning out the noise of so many voices out there Kelly how did you kind of settle in on on focusing in on mobility and mobility WOD and really having a passion for that you know first it's ingénue ask my wife you know she say you know people forget that you coach and like my number one passion and primary passion is actually coaching and I'm a decent coach I'm not saying I'm an Olympic lifting coach but I coach Olympic lifts like an Coach movement and I teach across you know cohorts in fact one of the things that has always driven our work and my thinking is that I have to be able to tell the story in a straight line from the child development of skills up to the Olympic athlete right from moms and dads down to injury I need to be able to see a coach gym all around that and some of my early influences you know I started teaching formerly complex skills I started teaching whitewater kayaking to adults when I was 14 that was my first like serious teaching job and then at 16 I was teaching scuba so I've been teaching my whole life and and been taught my whole life I've always had high level ski instructors high level kayak instructors right yeah you know in my racing so I was exposed to early lots and lots of coaching high level coaching became a teacher and then I was exposed to people like Mike Bergner who was an amazing Olympic lifting coach and he not only was a high-level Olympic lifting coach but he was able to teach young kids at high school so he was a master of getting freshmen to learn how to snatch and his thinking was so clear and so distilled that he could take a very complex concept and distill the constituent components down to a beginner so that he could lay the foundations all the way up to you know to the complex of the Olympics and actually program for Olympic athletes so I was a on the national slalom team in whitewater had a really bad injury decided to go to physio school discovered cross at the same time and those things really two trees that kind of grew together and you know the root of your question is how did I describe her mobility well you know I'm also have a clinical doctor in physical therapy sometimes people forget you know not just a bro science guy like I actually came through a formal you know formal education around this and I've seen this and seen the research and understand all that but at the bottom line I still have to solve the problems of the day and all of that formal movement science is important but it's also important to say how does now how do I teach air squatting two kids and two adults and then how do I advance that and what are the what are the commonalities of patterns and what we started to see was in the CrossFit language and we're not the only people who do this but we do it really well is to create a sort of codified movement language right and when you hear that the old maxim just is just thrown around it's like a punchline constantly very functional movement with that really is allegory for is are you expressing all the things that a human being should be able to do right and that is the formal language of human is is is in the gym right pistol rolling handstands push-up pull-ups well these are all different archetypes and shapes really create a root movement language in a very formal way so that we can go out and then be you know dynamic and in these strange positions and do all these things but we have to teach basics right that's why you know a lot of modern ballet dancers are really good because they came through a ballet tradition they had formal movement skills formal dance training before they became you know freestyle dance training right we see the same thing with a lot of our freestyle athletes so the best freestyle athletes will come out of a formal tradition and then go back right like Jeremy Jones snowboarder was a high-level racer very very technical snowboarder then started to transfer those skills out right and it makes you know otherwise we're just sort of we end up missing pieces so as we were seeing all of these things happen through our gym we were noticing the patterns and we were seeing more patterns you you threw out there that we'd seen a lot of patterns a lot of athlete hours in our gym yeah but we started to be able to nail down hey what is about the positions and remember I was a physio and so I was seeing people for injuries in my physio practice I was trying to reconcile the language the very disparate language of physical therapy rehab which looks nothing like actually how we train athletes at all now it's starting to change but like you know there's no squatting it's scooting on a bench or doing sliding heels and you know we don't teach hip hinging we teach bridges and you know maybe some single leg balance work and I'm really trying to make sure I could I could reconcile what I was seeing and lo and behold we started to come up with a a more formal pattern of being able to assess things in real time before they were injuries right and then be able to fix them on the spot because the training session I just had done is a diagnostic tool and that has all wrapped itself up into this thing called mobility one uh so question then on mobility you know a lot of people listen in the show we've had CrossFitters on here to talk about CrossFit or functional movement or working out and I'd say probably 80% of the people at home right now are listening go to the gym regularly or do some kind of resistance training I guess why should they really focus on and pay attention to mobility why is it such a an important part of of what they're doing are they perfect already and when that's such a great idea right and a good question how about this so when we're talking to people about their fitness goals this is on the side of the bus from Precor ad just I saw like two days ago and said help Precor meet your fitness goals and I was like what the hell are your fitness goals like if you ask someone what's your fitness goal and they're like well you know be fit fitter dude be stronger right they really can't even nail it down and what the problem is is that we've sold Fitness seen to people that as long as you can do a lot of work it's all going to be okay and we saw that tradition in the strength world just get stronger well how stronger i need to be i don't know as long as you can squat I don't like 700 pounds probably strong enough but like is there a strong enough for a runner as they're strong enough for my mom is there strong enough should I be working on skill yeah Oh movement is a skill well what are the end ranges what are the benchmarks of that movement if I'm on a cable crossover a bicep curl machine I have no stinking idea what is full range of motion what is normal for the human being in fact the physical therapists can barely decide on the language of normal they're like what is normal normal ish its functional I'm like look functional means I can get off the toilet and do my bra it has nothing to do with can i express the physiology that I was born with you know and it it really gets me going because people say things like a posture doesn't matter and I'm like yeah there's no correlation between posture and pain but how posture and function that when you collapse and you practice breathing in a shitty pattern and you can't put your arms over your and you should be thinking red flag but if you're only goals are to just get by pain-free that's not a good enough goal for us we haven't assigned goal posts or bookmarks if you can't hold two dumbbells straight up on your head with your arms not bent and your thumbs backwards you have incomplete shoulder function and it's 1 or 0 yes or no like this you should be able to hold 250s over your head without bending your arms your arms are bent yeah right which tells me the straight amount yeah armpit is forward I should be able to hold something really heavy over my head with a little effort and what we're seeing is we haven't told people what full range of motion is and then when they impinge or have a rotator cuff tear or their shoulder hurt so they hernia and disk we're like yeah yeah that's just part of doing business and I'm telling you that sounds a lot like a Ponzi scheme to me yeah so what we're seeing is in our practice is that when we resolve movement restrictions and we improve people's range of motion to full right can you squat down with your feet together and heels on the ground yes or no that's full hip range of motion full ankle range of motion you don't have to believe in it you may not use it but that's full hip range of motion for ankle range of motion and the problem is we don't you know we what we're saying to people as long as you're at SoulCycle bleeding out your eyes you're fit what we need to do is establish some benchmarks which is exactly what our friends great cook has done and the functional movement screens least try to put some pin holes in what we should be able to do and see right otherwise we're just spending the genetics of the human being and when you wear out your knee we've got to surgery for that when you blow out a disc in your back we've got a surgery for that you know physical therapy gets paid when people are injured right and it's very very strange that the physio process is often highly disconnected from the strifing auditioning process or the bootcamp process and those things should be integrated fields on are becoming that we're seeing that the physio coach is starting to reach in and now the trainer and the athlete the person training is starting to have a better idea so mobility is do you know what you're supposed to do can't do you know the armpit is supposed to be forward to thymus will be back do you have the requisite biomechanics to do it and if you don't that's part of the training process it's not just about physiology it's not just about that I get more weight on the bar because those are tasks driven diagnostics and what we need to do is not then wait around for the car to explode you know which is what we're doing it's madness yeah but it's changing because people are smart yeah so we were learning about the functional movement screening in that class at the professor and he really julen and mobility and movement and I'm really thankful he did cuz this is this is green tea by the way I just want people thing I'm just drinking coffee all the time nice I got a I got some poo air tea and my gun mug Kelly ball don't mess with me man I'm not yeah it's intense so cool yeah so paleo so we were doing the functional movement screening and the whole concept was as cliche as it sounds and a truism you can't build a house on a weak foundation so would you try and build a multi-million dollar house without scoping out the land without you know doing all these tests on the ground work before you even build that up and it's just going to come crumbling down so what a lot of people are probably doing you know better than I do probably is they're they're not worried about their posture or their movements and they're just worried about the numbers on the bench or the numbers of their lifting or how much they weigh and they're building up up up with incorrect postures that eventually come back to hurt them well you know the problem is that you know from the other side the science doesn't support right which means that easy there's science we're using science wrong or we're not you know there's very little science that says this is how you should build a an athlete and teach them to snatch right those are those are teaching skills and what we need to do is apply logic and this thing called the long game you know the problem with a lot of the way we think is that we're caught in the short term know like you can be like Kelly you probably should take some fish oil why well I noticed that your omega-3s are a little low in your blood test test retest I can see in this a tight loop right I may understand the genetics components to why I don't obsess right but ultimately you know I've got to take some omega-3s right and the the problem is as long as we don't clearly define what the end goal should be we're going to continue to define a will you know take some fish oil yes or no or well you know I ate fish last month what's the problem you know and and if we value the weight going up or our our body composition then that's what we're gonna work geared towards and the issue is that in the long game we you if I take fish oil today I may or not may not feel better today in fact I guarantee I took some fish oil this morning I feel the same right pick fish oil last night because I don't let me get threes or low I feel the same right but you know in nutrition and around performance that if I can get my omega-3s up and it's cardioprotective but the problem is most people do not experience the benefits of good behavior immediately right they just don't and we don't think in terms of scale or longevity because we're not why why our that way so you know what we see is that most of the injuries we have if they're not pathological or if they're not you know you know catastrophic in the making they're they're the result of what we call self-organized criticality that at some point the tissue fails or at some point you add enough speed to that open foot position when you jump and landed and your knees are coming in but it was okay when you squatted but something you're playing volleyball and you jump in line with your foot turned out your knee comes in carry ACL right and you and me aren't clever enough to connect the dots that I have practiced that pattern a million times I've always jumped my foot landed on the box of my foot turned out of my knee always comes in when I squat and it hasn't been the problem but they it's a problem and that's because the system is sufficiently complex that it's difficult to derive on best practices so what we do instead is say hey if your foot is straighter and your knee is outer did you lift more weight today yes okay so let's tie this around performance let's not make it about in prevention as you may or may not get injured but let's look at your breathing function how it turns out when you slouch or your stiff through your thoracic spine your next crane back affects your ability to enolate so your mechanical ventilation efficiency is compromised and guess what your vo2 down how do I know you just got smoked by this person in a better spinal position you know even though you're a better athlete and what we need to do is tie it into performance which is what we've always done we've always said this is a performance driven model and that we see that good patterning always yields better results you know that's that's called technique that's what we've been obsessed with as long as we've been humans and in this long as we can keep the short-term bang for the buck integrated with the long-term process I think we can lift heavy weights forever I don't know when you stop becoming a skilled athlete what you know at some point is you age you know you're not gonna in Ian's not gonna get as hot I guarantee not as fast you'll not be able to lift as much it just guarantee it right it's but at what point you become less skilled what point is you not become a better competitor what point can you not refine your nutrition and health what point did you not get to work on your positional competency and what we're seeing is we're just trying to tell the story of this consciousness change so that we can shift this into a conversation about skill not into a conversation of effort because everyone now I was working their butts off everyone yeah it sounds very preventative but almost sold in a way that is very real in the here and the now instead of like oh you should warm up and do your leg swings and deer ball-and-socket rotations before you squat so one day you don't get injured that's that seems kind of I'm impatient I don't necessarily want to do that you know it's kind of like the save 20% of everything you make now so one day you can retire well 3 percent of Americans save that much amount of money because we're very nearsighted so if I'm hearing you right what you're saying is that you incorporate the fish oils or the mobility exercises in the here and now so you actually perform better and you sell people on that performance of the here and the now instead of that distant day twenty years down the road when you may or may not get injured 100% and you know one of the things that we do a bad job of is sometimes showing where we've been and our we're first and foremost this is a call to anyone on the world always show your work always show your influences show like tell us where you came from like something I want to know who our influences who taught you right you know you didn't just come out of the womb like I can show you that like boy I spent a lot of time around Greg Glassman foundational my thinking mark repeat Oh vital to my thinking right the Olympic lifting of Martin you know Carl Paulie Brian Mackenzie John welborne I can show you this pedigree of coaches who are influential in my thinking right and and we want we want people to definitely you know be aware that you know you're coming from somewhere you're going somewhere if if we put the consciousness on the short game and the long game right because we've worked it out enough to make principals right then then we're going to go a long way it does matter that we keep the Diagnostics on you know it's not an accident that it's more difficult to assess someone's ankle positional quality and it's easier to say did they go faster or slower it's easier for me to track that right and what gets in so we to the extent it's our fault because we have not made a good case for how to measure it or how to assess it right so those things those things are happening I forgot where I was going with the crazy show your coach pedigree but you get the idea absolutely and so I'm curious now what are some of those things that you ask your athletes either at your CrossFit gym or people that you're working with or on your mobility WOD blog what are some of those things you add in to people so they do that prevent and prevent prevent a and and they can perform better what are some of those well and I just remember when I was saying I'll tie this all together is that no in our work we get to go behind the scenes of a lot of professional sports I mean like we work with a lot of elite athletes we have tons of world champion friends gold medalists we're always consulting with professional teams elite military branches universities like the number of high level folks trying to solve the same sets of problems going as fast as human beings can go right lifting as much as human beings can lift like these are our people and what we eventually see because we get to go back behind the scenes a lot is we get to see a lot of best practice right where we can start to infer hey we're seeing how this all relates are this music's come along we got a sound track nice sound check one second here it's very good CrossFit music there it is everyone's like no they turned it off there we go so um but you know where we're going is no we need to show people that these are our test cases this is what we're learning and our core model is test retest share and we really believe in the communitarianism model and it's it's it's difficult because of you can get very fatty and very bro science and pseudoscience see but as soon as you say it's measurable observable repeatable leads to other ideas right then and then suddenly it's less bro sciency isn't it I mean that's that's the core you know repeatability measurability you know is it heuristic in nature these are the cores of th e scientific method and model just because there has been done science we start to develop best practices locally and that's how we're going to see the changes we just have to keep bringing in best practices across field so that we can you know matter otherwise the amount of money we spend on low back pain and knee surgeries it's it's insane and it seems to me that all the people who I see a lot of people who move like crap who have back pain when we improve their positioning their back pain goes away and they return to function that's gotta mean something right that's not just voodoo you know why because it's observable measurable and repeatable and if it's just one-off I mean placebo works in 30 to 40 percent of cases across disciplines right you know that's pretty powerful so but if I'm getting 90-day a hundred percent change and continually seeing the same results at some point I have to believe that's called logic and patterning you know and that's that's what we're seeing now in the world you know it turns out you know getting people off grain you know that was messing them up because we measure it and getting to eat more vegetables meats not a gimmick you know but the genetics on Kelly Starrett is that I can't eat Osetra much saturated fat as you can I'd love to but I just can't right how do I know because when I eat full full-blown paleo like my friends my cholesterol goes to the room my truck lights go through the roof like you know in that individual yeah individual that's why we say hey here's a practice pattern then let's tweak it to you right okay so let's talk to those 80% of people were talking about earlier you know listening to this going hard in the gym weightlifting and there may be here in this call and they're like hey Kelly I want to add in maybe two or three mobility exercises or best practices that aren't bro science what would you what are your go-to x' that people should be doing well how about this first and foremost is you know tell me about your sleep you know this is one of those funny questions we were like what and I'm like look but you're training like in the lead level athlete right now you're you know you're burning it down maybe once or twice a day and you're only sleep in six hours right it doesn't matter like at some point your sleep is knocking you're not going to catch up like you're gonna you're burning the candle so you're gonna have to have first principles in first are you sleeping enough yes or no you know do you have a down-regulation practice you have a breathing practice now we're really good at going from zero to 60 and we're really crafty going from 60 to zero tell me how you went down you know oh I drink paleo margaritas oh that's how you turn oh so you're self-medicating go to sleep or you use ambien or you use THC every single night to go to bed and I think what we need to understand is that the big principles the the the dams of blocks of performance are universal and we can talk about the micro but once we're in says this let's talk about tissue quality because that's assuming that you do get eight hours of sleep because you're killing it as an athlete right that you eat like a human being like a juror right and you know you've had you've had them let's define that six to eight fists of vegetables today yes or no one or zero right just because you ate no a bag of meat and you know and some emergency does not make you a good eater like that's really lazy acidic eating right Green supplement no just take this pill and eat the steak right I'm paleo so you know we'll get some of that dialed in right then we say hey let's just start low how do you know if a tissue is normal or not but I wouldn't cess whether your quads are normal not range of motion which range of motion which position in flexor and hip is in its extension probably an extension oh it's probably both is only lengthened if it's weird how do you think but your quads work when you flex your knees to your right so this is the problem so we need to tie those individual tissues ultimately to movement okay so I better have a movement practice that understands what is the benchmark okay the second piece we can do is just push on a tissue if you land on the cross ball or someone take your loved one have them stand on your quadriceps if you black out from pain or it hurts at all those tissues aren't normal how's that hmm like if you apply pressure to any one of your tissues and it hurts you've discovered stiffness and sensitization in those tissues that tissue is dis normal start there if it feels like beef jerky man and you know who your top I'm talking to the beef jerky athletes out there not painful but stiff I'm like what are we even talking about right like that tissue is stiff not painful so let's see if it's painful or if it's stiff it's not normal yeah if you lay on a foam roller which is literally a child's pool toy let's be totally honest that is very low level and it hurts your quads or the insertion jerkwads 90 band you have big problems if you stop breathing cuz it hurts so bad dude that's a red flag that your nervous system is firing itself up to try to protect you because that tissue is so sensitive so I can't roll out my tea ban it hurts too much on a foam roller what does that say is that it says that you're having probably yeah a Makita you're totally under massive stress which is you've gotten tight you have an adaptation air because you sit on your butt all day long in these mid-range positions and your tissues adapt to that or you move like crap when you squat and run and or you don't have full hip function those tissues have become adapted and stiff so the model is we can always improve the quality of the tissues but we also need to improve the quality of your movement practice which is not exercise right a movement practice can be exercised but I ask people you know is lecturing it and for med school and have all the doctors raise our hand I'm like how many of you guys have a movement practice everyone's hands go up but I'm like what is it guys like I'm a runner I'm like that's a sport not a movement practice and these persons like I'm a swimmer I'm like up that's another sport and they're like ah and this this girls like yoga I'm like movement practice good job huh may not you maybe not come super fit but that's a little bit practice because you're touching all the things that the humans supposed to do right you can pull up Thomas Myers and sudden you're like oh I understand yoga you can pull up Jeffery Maitland's in the you know the manual therapists and from physio physio Lam from Australian you're like oh I understand yoga pilates yoga practice CrossFit yoga practice strong first with Pavel you know movement practice and all of a sudden you are tying in you're starting to see if I'm not systemically addressing and improving my quality because it's a moving target right go ahead and have a baby don't sleep then fly to the east coast a couple times on business right run a marathon and tell me what happens to your tight ass hips I think they're gonna get tighter right and that's the point is that this is always a moving target and what I did today in my training as well how I'm assessing where I am as a human being this is why if I only ride my bike it's gonna be really difficult to understand what's going on right and this is why people get so confused well I'm curious then go back to the movement practice verse the fitness and sport what's that definition well you know Fitness a my fit enough to get on a bike and just pedal until my brains fall out you know like I train like my training regimen is I lift some heavy weights do a lot of bodyweight stuff I talked to my positions and I'm training for another big long open ocean paddle race which is from Molokai to Oahu there's some paddlers out there listening and the mole of solo you're right and but so I spent a lot of time in this cardio respiratory bucket training these these capacities right and it would be easy if I defined fit as I hit my wattage goal at my coach assignment I fit well not if I'm missing I have incomplete shoulder range of motions so that when I paddle my shoulder comes forward and all of a sudden I'm in a compromised shoulder position right yeah but it's difficult in the complexity of the sport to see the benchmarks of the range of motion this is why we advocate for people having a formal gym practice because it's a way of quickly and easily making the invisible more visible how do we understand what we're seeing how can I tell you're missing interpretation you're swimming well every time you swing your kettlebells you'll push up the shoulder comes forward I can see it right right there and then I can fix it so what we need to do is make sure that your movement practice is expressing all the things the shoulders should do and if it can't you just found some way of getting better it may not mean you ever have pain but I can guarantee you are compensating around that incomplete range of motion hmm so someone listening and the question earlier where we're talking about two or three things they could maybe do to get more range of motion or something like that and but range of motion by itself without the motor control is like having a lot of you know money in the ATM and no card to access it right you you need to have a skill that's a movement is a skill you're not a piece of meat this is why doing yoga or just doing like a yin yoga yeah flopping a leg down and spending two hours and you know in in pigeon pose doesn't necessarily correlate the squatting does it you know that's this I'm just stretching a tissue out and I hope it magically connects back over here that's our problem with that yeah so you need both both okay and so with the crossfit practice under your big on that 130 hours of training under your belt ten years at your gym you put that under the functional movement yeah yes so we're saying is hey if we're going to define to move but we better didn't find what full range of motion to functional movement is right what is the full capacity of the shoulder in this position and when we do that then some of the positional quality is also encapsulated in the motion look if you and I are dead lifting and you don't stand up with a deadlift all the way are you counting that as a PR yeah no we're not what why not bar went up and I pulled it as far as I could well that's what we're doing with this ankle range of motion you know if you don't have blank arrange them are you moving the thing so we have some defined goals ish right if you do a dip and you don't extend your elbow is a dip right no your elbows stuck bent yeah a lot of people are so restricted missing so much in Turin they can't lock out the benchpress they can't lock out the dip they can't lock out the muscle but we count those is full range of motion and this is always going to be a compromise as long as we value you know exercise as a sport we are we kid around tongue-in-cheek because we work with so many amazing CrossFit athletes and we're such fans but pull-ups are not a sport right getting up and over a bar on the way doing something else is a sport but as long as we say the only thing that matters is your head going over the bar or your chest touching the bar and become agnostic about how you get there we lose track of why we're doing pull-ups in the first place which is teaching a stable shoulder off of a fixed object right and that's that's where it starts to get messy is that we don't know establish so we don't establish benchmarks so in gymnastics for example on the Rings if you touch the Rings the strap puts a deduction why because you touch the strap you're in a bad position right the only way to not turn touch the strap is to turn the shoulders into a stable position which also matches the mechanics and they've built the aesthetics into the movement and so you know until we start doing that stuff you know it's just going to be who can work the hardest thing and then we get confused because we're like hey am i competing which doesn't matter right push-ups are difficult to judge for competition isn't it right what's you know my head is back what's going on we have to have all this craziness or you know do we understand that we're using push-ups to become better at getting up off the ground I do soccer getting up off the ground as a kid or right in that that's the goal makes push-ups make me a better swimmer yeah um so going back to kind of functional movement in that theme and seeing sports and functional movement differently like the sports are based on functional sports are based on functional movement so it's not necessarily what I'm hearing what you do that one hour of the day in the gym or something like that but the other 23 hours you can't ignore those just because you're doing some sort of practice that's one hour and really good like going to the CrossFit class for one hour doesn't mean the other 23 are all fine and dandy and no you have a book coming out called desk-bound that kind of talks about the other 23 hours that it does you know one and what we're we've seen in our practice in our experience is that people are expecting to come into the gym and that that one hour practice covers everything and makes up you know if you let's let's just take this out of training percent and in in your movement and let's go back 400 years to win Musashi was a famous Japanese swordsman and wrote this book called book of the five ring so he says your combat stance is your everyday stance the way you stand is the way you fight like why would these be integrated why would I think this is the best position to jump and land and pick something up and yet I'm not in the gym so it doesn't matter how I pick up my backpack or this pillow or how I stand or walk right the reason we're doing that is either because we just hope we get or that we're actually training positions because they transfer into less loaded shapes the other thing is that you know the research is very clear that if you sit more than a couple hours a day you have big problems and if you sit you know six hours a day more you fall into a category called sedentary lifestyle and I guarantee you that most of the athletes listening are sitting more than six hours a day why does that matter really affects your physiology and it affects your tissues and your ability to get in his position so what we came up with was we saw that you know we were seeing mechanical biomechanical changes do I love the way you're holding that gun over the top all gangsta shoot look at all on that telling me that the calls don't mess with me that's right that's right and you know it's interesting is you picked it up in a more stable position and over the top is more stable right that is a more stable position than Group there it is if you get a hook grip on that trigger it's the best but you know what we saw was that a lot of people we were undoing a lot of the riggers that was being in you know put on the person because they were sitting in a desk all day long yeah right hey how come I you know I don't have overhead range of motion the press well you've been bent over this keyboard bird or maybe not maybe that's not it maybe you just came out of the womb bent and you'll never put your arms over your head call it good you know or hey when we would take that you know toxic position which isn't toxic momentarily because I should be able to do it but for sustained periods of time dude that's Wolf's law that is Daniel coils brain patterning the way we do one thing is the way we do everything practice makes perfect no practice makes permanent so we seem to assign values to the skill acquisition but we don't think about being skilled movers day to day in our in our lives and somehow there's a complete dissociation you know like we try to simplify movement and so that we can get more highly reproducible performances so if I organize my spine and send an and in hip hinge and use my knees to adjust for position tension well that turns out to be the way that they're setting their world records and deadlifts but also turns out to be a way where I've prioritized the spine based on functional movement I've loaded the hips and hamstrings which is working a way of contraction from trunk to periphery and I'm using the need to tension that preloaded system and if I do the same thing every single time some poles don't feel good and some though they all feel good because I I have reduced the movement variability which seems to matter if I'm serving or golfing or right you know people have forgotten that you know there's a distinction and you know all of those things also if I stand correctly boy I reclaim my center of gravity over my feet right these are integrated concepts and so if I have to again for to discard some aspect of myself to get something else done that there is a there's a whole and you know people are you know people like there's no there's no published research about sitting technique I'm like because sitting is an aberration in the human physiology you're not designed to sit yeah right and what do you mean there's no research are you telling me that collapsing forward and sacrificing my diaphragm and causing pelvic floor dysfunction are not a problem it's a problem for mine my wife if she pees herself and she jump ropes right why is pelvic floor dysfunction a two billion dollar industry in America well I guarantee that it has to do with the fact that we sit around a ton right so the key here is that we want people to take therefore their formal movement practice into all other aspects of their life and that's what we've done with that sound is try to give people the the basic tools to the most mundane and banal movements and postures for the day so that when it does matter when I'm stressed when I'm fighting for my life when I'm snowboarding I won't default to the thing I have practiced tens of thousands of times in a bad position I'll default to the thing that I practiced the most huh so with desk-bound and kind of posture and everything we've been talking about of course incorporating sleep and nutrition and all that what are what are maybe some takeaways that the person at home right now I can walk away from and start trying out or incorporating in their life do you have maybe two or three of those that come to mind well you know we like to say one is need more non-exercise activity in your day right you're not moving enough so the physiology of the human is designed around movement your lymphatics work because your muscles contract and drive the lymphatic system out so if you're not if you're not moving then your lymphatic system is not working and you get congestion tissues and if you're congested then they get stiff etcetera etcetera so what we see is that people are maybe doing a heroic effort getting to the gym but they're not doing a good job of trying to move the rest rest the day no and that means when you have an option to sit or stand sit or stand don't sit right remove the optional sitting there's plenty of sitting in your life that's not optional you're gonna have to sit at the in the toilet you're gonna have to sit in the car you have to sit at the board meeting like there's some times you're going to be forced to sit the rest of it is a choice and standing is another form of move minutes right um I would say that I get your iPhone out of your bedroom I can sleep in a pitch-black room your phone is not allowed in the bedroom right we really treat sleep hygiene like it matters yeah I would absolutely think you know hey I would check out wim HOF wim HOF here so wim is the man yes his practices have transformed our life and would say take a look at what our friends at xpt life are doing that's Bryan McKenzie and Laird Hamilton and whim the application of some of those down-regulation things and then the last thing is start a soft tissue practice just start there grab a ball roll around ten minutes before you go to bed on the floor tell me what you find and what you're gonna find is a whole bunch of junky ass nasty tissue that has never been addressed huh okay Kelly is nice so uh but before I let you go real quick um what would be like what's your go-to roller or a piece of equipment that you don't leave the house without always in your gym bag do you have one a recommendation well there's a couple things that I always travel I always shop with the food philosophy and right and I travel with some kind of ball you know we have our own brands of those things but more important to the people is you know we've tried to show people that they can use whatever is lying around a lacrosse ball only cost about a buck get a lacrosse ball you know what go out go to the you know the grouse go to the Walgreens and get yourself a princess inflatable ball start rolling around on your gut on doesn't matter where you're going what you're doing get some work done our template is look you need 10 or 15 minutes a day of basic soft tissue maintenance we're working on positions you can break that up 10 minutes a day is easy everyone has 10 minutes a day five minutes we went to bed for stuffing in the morning you know it's like brushing your teeth you tell me - I'm time to brush your teeth yeah so uh you know I that's the bottom line you know if I had to travel one thing the supernovae you know is the thing they travel with on road fitness that supernovae is is the bomb okay Kelly my man you got a couple books out I know you have becoming a supple leopard which is the probably the the popular one out and about clearly my professor loved it and that's a good testimonial right there where do people go to find these Amazon the best place you can find that in Amazon there they have it unbarred almost - you know um on our youtube channel we have about 60 free videos to get you started and at mobility y comm we realized that people wanted a little bit more so we created kind of a perfect site one things I'm really proud about on my mobile you want calm and that's workout of the day mobility WOD is that we've been programming a daily mobility routine for people the last three and a half years and so if you don't if you don't want to thank you can log in and just follow the three-minute video will tell you what to do today will tell you what to do tomorrow and that's that simplifies the system because look sometimes and you know we're keeping an eye on the programming and sometimes you don't need you know you need to know what to fix when your knee hurts for the rest of time just tell me what to do and I love having a coach like you know Brian Mackenzie is my coach I log on you know to my Google spreadsheet and Brian's like today you'll be suffering tomorrow there's more suffering after that we're gonna do interval suffering repeats hey so that one that'll be then it's an easy day you know easy suffering and but it's so nice for me to just plug and play that that we understand that we we try to give people basic recipes yeah it's awesome because it can be really overwhelming you know my ability and functional movement and where the hell do I start well you know if you put a lacrosse ball anywhere in your body on a hard surface you you're like oh my God my whole body is alive you're like yes that's true so get a little bit done today you know we in you and you see this I want people to understand that they've already solved this problem you know when you start to eat clean you 9;re like you're horrified you know like you know there's gum in everything no there's you know you're like oh my god there's the wheat yeah it's like a conspiracy of omega sixes right and you know and soy lecithin I didn't know if that was now apparently I'm eating like a kilo of it a day and you know or you can just say hey let's just do what you can take let's how many vegetables did you eat no did you get a fist of protein with every meal you know like you're drinking water today you know like okay you are great add a pinch of sea salt to your water so the idea is let's begin with a practice and then once the practice has begun we can make the practice more sophisticated right now where we're putting the finishing touches on our online course we've made up companion courses to the book because a lot of people learn that way we have 74 videos films it's about 10 hours of video hundreds of questions about so that people can have a basic outline and template to understand the complexity and the underlying simplicity on their own movement practices mobility WOD comm seven alright Kelly hey you're welcome back anytime in this is an awesome show I really appreciate you taking the time inner ear piece oh my pleasure no everyone everyone is busy but not everyone is working part there's a big difference but no little nugget to leave people loved it thanks ed yeah have a good one Kelly appreciate it Kelly started everybody becoming a supple leopard you ready to get your mobility on mobility is still that one area if I'm radically honest I'd never do it's kind of like flossing everyone knows you're supposed to do it when you go into the dentist know how many times you floss and you kind of exaggerate three times a week four times a week when really it maybe it's two times a month that's mobility for me everyone I don't do mobility but I know the importance of it and this this call kind of reconfirmed how important it was because you know not to go on a tangent here but the effects of sitting and being sedentary on your health and your mood and your well-being everyone knows that ISM now that sitting is the new smoking it's been linked to all sorts of diseases and shorter life expectancy and depression and injuries higher risk in the gym so mobility is a way you can combat that instead of just trying to outrun it or go on long runs or whatever we try and do stand for eight hours a day sometimes I can be bad times it smells good anyway guys I cannot wait to redo this week's review on the iTunes page and if you want to be featured on this section go over to the iTunes page drop us a rating and a review takes three minutes and you get a shout out on the show here we go ah this one's from CAD lady I think that's how you pronounce your handle okay Clark you've bugged me enough and I'm finally writing a review I've listened to several different paleo podcasts and this one is by far the best and is one of the only two podcasts that I like enough to subscribe to Thank You Clark offers a lot of different topics with a large variety of gas and it's always fun entertaining to listen to I particularly enjoy how no matter the topic Clark finds a way to break out and give the audience practical way to add new food workout habit or daily lives they truly are hacks and they helped me keep my momentum thanks Clark keep those podcasts coming hey cab lady think you think thanks to you this shows and about me it's about bringing content out of guests for you at home and the fact that you took the time to write a review on that it means the world seriously does and you know I I appreciate your high praise in there but again the shows not about me it's about the guests about the information it's about you so really really means a lot alright guys if you want to be featured in that section head on over to iTunes drop us a rating in a review takes like three seconds and it helps our show a lot and let me give you a preview for what's coming up so we just had Kelly Starrett last week if you did not hear nerd Fitness call with Steve cam man that was a must listen to it was really you got a you gotta have a couple cups of coffee to be on that energy wavelength with us just be prepared and then Gretchen Rubin was the week before which was all about habit change and the four types of people there are in the world and how you might be as stubborn as your cat um okay so next week let me pull up my schedule here don't want to give anything away all right next week we have dr. Dan Kalish making his return I am so excited for that show maybe in my top five of 2016 so far you definitely definitely want to hit that show week after we got Josh Trent my main man coming on to talk about emotional intelligence technology make fun of my Fitbit that I just got just kidding we give you really cool practical steps on how to incorporate technology into your life and not be overwhelmed by it then we got a list of VD coming on to talk about women's issues women's code and fertility alternative methods of birth control calm perceptions pregnancy weight loss hormonal issues all about so for the ladies and I think that's on May 25th so that's all I'll give you month out month notice thank you so much for listening if you want to get a hold of me go to at Clarke dangerous on any social handle I'm all there that's Clark danger o us and paleohacks of course follow them on Instagram Facebook we're doing clips of these shows if you want the teasers be sure to like that Facebook page and then of course our archives are the best place to listen to previous shows all right that's it I love you guys I will see you next week .
Video Description:
For more Paleohacks Podcast episodes, make sure to check out http://blog.paleohacks.com/category/podcast/ How do you transform your body to capture all the stealth and suppleness of a leopard? Let Kelly Starrett, mobility expert, physical therapist, founder of MobilityWOD, and early CrossFit pioneer, guide you in building the best foundation possible. In today’s talk Starrett, known for his book “Becoming a Supple Leopard,” breaks down best movement practices outside of your everyday exercise routine, why posture and everyday movement matters, and how you can train your body for lifelong athleticism. Learn how to separate fact from “bro-science” in the gym, how you can improve your mobility at home, and the one piece of equipment you should never leave home without. With time, you’ll develop a movement practice specially tailored to you. 2:30: “A very crowded space:” How to wade through the information explosion. 5:00: Coaching mobility: Starrett’s lifelong affair. 10:00: “We’ve sold fitness-ing to people:” How to hone your actual fitness goals. 14:00: Building a good foundation: The importance of posture. 19:00: How to remain a lifelong skilled athlete. 22:00: Test. Retest. Share: The mobility motto. 26:00: Best practices that aren’t bro-science. 29:30: What is a movement practice? 36:00: “Deskbound:” Why does everyday movement matter? 40:00: The surprising cause behind pelvic floor dysfunction. 41:30: What can you do to improve your movement at home? 43:30: The piece of equipment you should never leave the house without. GET THE FULL SHOW NOTES: http://blog.paleohacks.com/bro-science/ ______________________________________ -PALEOHACKS - ➤SUBSCRIBE: http://www.youtube.com/subscription_center?add_user=Paleohacks ➤WEBSITE: http://www.clarkdanger.com ➤ITUNES: https://itunes.apple.com/us/podcast/the-paleohacks-podcast/id625881787?mt=2 ➤INSTAGRAM: https://www.instagram.com/paleohacks/ ➤TWITTER: https://twitter.com/PaleoHacks?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor ➤FACEBOOK:https://www.facebook.com/PaleoHacks -CLARK DANGER - ➤YOUTUBE: https://www.youtube.com/channel/UC-dmJ79518WlKMbsu50eMTQ ➤INSTAGRAM: https://www.instagram.com/ClarkDangerous ➤TWITTER: http://www.twitter.com/ClarkDangerous -KELLY STARRETT- ➤WEBSITE: http://www.mobilitywod.com/ ➤FACEBOOK: https://www.facebook.com/kelly.starrett.7 ➤TWITTER: https://twitter.com/mobilitywod ______________________________________ -YOU MAY ALSO LIKE - JOE CROSS https://www.youtube.com/watch?v=JyvXadgjmAI CLARK DANGER https://www.youtube.com/watch?v=X6C8OKDipAg DR. DOUG MCGUFF https://www.youtube.com/watch?v=aa3twg6T_fs Get the article: For more Paleohacks Podcast episodes, make sure to check out http://blog.paleohacks.com/category/podcast/ Make sure to subscribe to our channel for more episodes of the podcast, and other videos: http://www.youtube.com/subscription_center?add_user=Paleohacks Subscribe to us on iTunes: https://itunes.apple.com/us/podcast/the-paleohacks-podcast/id625881787?mt=2 Subscribe to us on Stitcher: http://app.stitcher.com/browse/feed/34300/episodes Follow Paleohacks on Facebook: http://facebook.com/paleohacks
