|
 |
    |
I have a few urgent work deliverables, plus taxes, and haven’t had a chance to finish a blog post.
Even animals are disappointed in me (via Kamal Patel):
This sloth kind of feels like you should update your blog more frequently.
This baby bear is frankly shocked that you missed that deadline. Shocked.
At least I can always count on the Corgi!
This site uses Akismet to reduce spam. Learn how your comment data is processed.
Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat is a great way to understand the dietary and nutritional practices that lead to optimal health. Click the image below to visit our "Buy the Book" page:
We recommend a number of nutritional supplements. For a list, visit here: Supplement Recommendations.
Please consider shoppping at Amazon.com
.
If you've received help from our work, please consider donating via Paypal:
Thank you!
I take 1/2 tsp. of fermented cod liver oil with high vitamin butter oil a day. Am I getting enough omega 3? Should I also try to eat 1 lb. of salmon a week? Thanks.
Hi Toni – Yes, that’s enough. If you eat salmon cut the amount in half, at most 8 oz per week.
http://www.youtube.com/watch?v=gX3sEGtG8mQ We’re not impressed with your performance, Paul.
That’s your opinion, lucky!
Tax form?
.
.
.
.
Not exactly rocket science, is it?
I couldn’t resist!
If it were rocket science, it would have gotten done faster!
good luck paul! no need for explanations, you do what you can 🙂
Corgi?!? I don’t see a Corgi – and I’d like to. Guess I’ll have to settle for the Corgi puppy calendar hanging in my cubicle. They’re so cute!
Hope you dig your way out of the deadlines soon. 🙂
Hi Betsy,
You have to follow the link to the animal photos.
Wait a second — taxes aren’t paleo!
Paul, I didn’t know how to post this question to you so I had to post here.
My goal is body composition, i.e. low bodyfat, maximum muscle/. I have never achieved the look I got when I ate 6 times a day and a ratio of 60/30/10(carbs, prot, fat). However, I FEEL better with my diet now I LOOK better with the other protocol Why is it I look better, given the same calories, on a high carb diet?
Mark
Hi Mark,
The high protein may have reduced appetite and the low omega-6 may have promoted weight loss. You might need intermittent fasting and more protein to achieve the look you want. Just remember, there’s no reason to think super-lean is healthiest. It probably isn’t.
Did Nigel mention rocket science?
Nuclear! Pulse! Rockets!
Sorry, can’t help myself, but that’s the future of space travel for the near future, IMHO. I know, a total political non-starter but one can dream, damnit.
Hi Sean,
If I had a nuclear pulse rocket, I might not have to do taxes!
Then I could really be Paleo!
Slow posting? This could be a new fad…
Mark, aside from the calories issue, which can’t usually be measured accurately, even for dieticians, you may have also improved your nutrient status. Dietary fiber seems to lead to weight loss http://www.wellnessresources.com/weight/articles/supplemental_fiber_helps_lower_cholesterol_and_boosts_weight_loss/
And various micronutrients are needed to burn calories and curb appetite. http://www.nutraingredients.com/Research/Multivitamins-may-help-weight-loss-in-obese-women
A diet with only 20% carbohydrates and 15% protein is potentially a nutrient-deficient diet, including fiber as a nutrient. That was my very first criticism of PHD, that it seemed like it was going to be lacking in nutrients. But on closer inspection it doesn’t have to be as long as one is careful. You may prefer a higher carb intake still. It is kind of obvious that switching from the lower carb diets where a lot of the calories come from butter or olive oil to a diet with lots of potatoes and fruit is going to improve micronutrient status across the board and lead to greater vitality, unless the higher fat diet is a closely planned one.
I’m at about 40% carbs. I don’t think that we need to do these extreme diets that have 10% carbs or fat, low fat diets kill testosterone levels, especially when combined with a high protein intake http://jap.physiology.org/content/82/1/49.abstract And seeing as there is no scientific justification to say that carbohydrates replaced with fats or vice versa leads to a “metabolic advantage” it seems ill-advised. I wouldn’t go lower than 30% dietary fat.
If you really just can’t handle fat then don’t eat it, but maybe look into why you can’t too. Also if you do up the fat be sure to get a sufficient amount of long-chain omega-3 fats from fish, because they help to metabolize fats properly and healthfully.
I hope that helps you trouble-shoot and get to the bottom of the issue.
Paul, this raccoons is totally disappointed in you! And raccoons are particularly good at wagging their fingers relative to the rest of the animal kingdom!
Enjoyed the animal photos and yes to what the Corgi said – ha! Good luck with the taxes!
Advice from C.G., CPA. File an extension and you won’t have to get it done until October 15th.
It’s what all the cool kids do.
Hi erp,
But then Ben Franklin would think ill of me.
Stabby, The Disappointed Raccoon:
I agree with you with regards to everything you said.
My go-to rapid weight loss diet is essentially PHD without added fat. After plugging it into nutritiondata.com, low and behold…it’s still micronutritious! Added fat just is not very micronutritious.
Like Paul says, it’s nice to get carb calories from carbs and fat calories from fat. The marginal benefits of eating high protein to prevent muscle loss, rather than just keeping some glycogen in your liver, don’t seem very big. After probably two dozen rounds of keto-variation diets over the years, I see very little difference in these two scenarios, at least in my body:
-Under 30 grams of carbs, very little activity
-50-70 grams of carbs, moderate activity
In the latter scenario, I’m *allowed* to have a piece of fruit for a snack, and a potato with dinner, and the transitions between “bulking” and “cutting” are not so drastic (not that I endure bodybuilding-ish diet cycles anymore).
An additional benefit of a “no added fat” diet period is that you can de-condition yourself from having everything slathered in butter.
Kamal,
So what macronutrient distribution to you use? I’ve been trying for the 300 cal of protein, 500 carbs and 500 of fats, as recommended in the book for fat loss. Right now, that’s equaling about 20% protein/38% carbs/42% fats. Is that not what you recommend? I’m confused. I was low carb for quite a number of years and am having carbs for the first time in ages. Just wondering what you’re recommending.
Thanks for the clarification!
Hi Karen,
I think Kamal was actually quoting Stabby (a former Paleohacks guru.) Speaking for myself, I think you are doing very well. Those are good macros for an athlete, or for a weight loss diet.
Thanks for the feedback, Paul. I’m just questioning because I’ve been putting on weight (although purposely not weighing myself) here at the outset of beginning the PHD. I’m trying to NOT be afraid of the carbs, but it’s hard when clothing gets tighter. I’m wondering how long before my body starts healing and going the other direction! Thanks for all you are doing, and for whatever direction/guidance you can provide…
Hi Karen,
Typically 1-4 weeks. You have to replenish any nutrients that were depleted, then hunger decreases and you’re satiated by less food.
Do intermittent fasting 16 hours nightly and calibrate food intake so that you are just getting hungry in the last hour.
sorry, I meant to say I was at 5% bodyfat and ripped WHEN I ATE 6 TIMES DAY AND 60-30-10 compared to my diet regimen now which is 2-3 meals a day consisting of ribeyes, eggs and rice and veggies with some chix and fish thrown in. don’t get me wrong I am still very lean and have MORE MUSCLE now but having problems losing bodyfat.
Mark
Hi Mark,
Well, I don’t think 5% bodyfat is as healthy as 10%, so I’m not surprised that our diet doesn’t easily let you get down to 5% body fat.
Increasing carbs and protein and reducing fat would probably help you lean out. How extreme a diet you would have to adopt to get to 5% is another question. You could try cold water baths and extensive walking to promote fat-burning too.
Paul here’s a question you may have insight into. I stutter. Studies have shown a correlation b/t dopamine levels and stuttering. The more dopamine, the more the stuttering(and tourettes). Certain dopamine antagonist meds help with stuttering but their side effects are not worth the benefit. any idea on supps or diet approaches to maximize minimal levels of dopamine? thanks, Mark
Hi Mark,
Tyrosine is a dopamine precursor, so low-protein diets might help.
Alcohol, caffeine, and sugar are supposed to reduce dopamine levels. Of those I would say caffeine is the safest.
A ketogenic diet significantly reduces the metabolite of dopamine, HVA (http://www.ncbi.nlm.nih.gov/pubmed/22240327). Presumably that means dopamine was reduced too. Have you tried a ketogenic diet?
Low-protein, high-coconut oil, high-coffee ketogenic diet for stuttering?
alcohol makes my stuttering worse. as you know or dont remember I am an avid beer drinker. since I am a natural bodybuilder per se, my diet is high in protein but also high in fat(in my opinion). weird thing Paul, when I am alone I am 100% fluent so I dont know if dopamine has any effect on stuttering.
Mark
Just as well, I don’t think it would be a great idea to manipulate dopamine very far from normal.
I always look forward to your posts, and the delay in posting is understandable, given that you are probably working on a monumental post about how to lose weight by sitting in a tub filled with ice water while staring at the faces of ancient microbes.
An epic post, KirkC. Epic!
Paul-
I’m willing to wait for your posts-always worth it!
I’ve been wanting to let you know (without hijacking one of your posts)that I did get my genetic MTHFR testing done. I am homozygous for the C677T gene meaning that I have 2 copies of the same mutation. I guess this means that both of my parents carry the same mutation and one carries the 1298 because several of my siblings carry that mutation also. My bet is on my mother who has leukemia and has also had thyroid cancer and skin cancer and in her childbearing years 4 miscarriages (2 late term).
The C677T gene is the one most often associated with MS which I have been diagnosed. If I understand right I don’t make enough folic acid causing me to store heavy metals. The type of folic acid put in enriched foods though is especially problematic. There’s a lot of info about methylation I’m trying hard to understand but I just thought with all the research you do that you might be interested in this. Some doctor’s take it seriously,others don’t. Most just think it’s associated with miscarriages (which I have had). So far the most knowledgable sites:
mthfr.net
Dr. Amy Yasko (focuses more on the autism side of MTHFR
Dr. Neil Rawlins (4-part youtube video)
I’m hoping that following careful supplementation I’ll keep myself in good health. One funny thing is that it finally explains why I have never been able to be put under anesthesia without 1-2 days of vomiting. From what I understand now is that anesthesia depletes my B vitamins. Anyway, forgive me for the long post-I know that you take an infectious viewpoint on MS which I feel could go hand in hand with a genetic component.
A case of genetics loading the gun and enviroment pulling the trigger?
Paul, take your time and come back with the Candida series. 😀
Paul, even old Ben, smart and farseeing as he was, could have foreseen that We, the People would allow the government that he helped create not only lend and borrow in our name, but confiscate our wealth and steal our labor, so go ahead and file an extension with a clear conscience.
I have a feeling your accounts are, like your diet, in perfect order.
Paul, no worries. We don’t want you to get burn-out.
Slow and, steady wins the race. 🙂
Mark, have you tried dietary restrictions for
your stuttering?
Gluten free, dairy free, soy free, and corn free?
I think you could start with just the gluten.
Many have seen all types of health issues cognitive
and, physical disappear when cutting out these foods.
My granddaughter had every autistic sign/symptom.
She has this week been declared normal! 🙂
She is gluten, dairy, and, soy free. This is the only implemented intervention in her case.
We did double up on speech/learning to make up for
time lost to autism.
She was 20 months when we began intervention. This month she will be five.
She understands she is on a restricted diet. Her
mother explained the reasons she needs to avoid the
above foods. When her mother was finished explaining
all the behaviors she use to exhibit when eating those foods, she looked in her mother’s eyes and,
very seriously said, “Don’t ever tell anyone that!”
Hi Betty,
I’m not burned out – actually I have some rather exciting things going on. Unfortunately they don’t leave as much time as I would like for blogging. I’ll announce something soon.
Congratulations on your granddaughter’s progress! She sounds a dear.
Betty, aren’t grandchildren fabulous!!
Paul,
I’m wondering, did you change the recommended amount of selenium on the supplement page from “200 mcg” to 50-200 mcg? How do I know if I need to supplement 50, 100 or 200 mcg?
Hi Acai,
Yes. It depends on the selenium content of your food. If you eat kidney, liver, nuts, and a low-calorie-density whole food diet, you probably don’t need to supplement much.
200 mcg per day of supplements is about right for the average American eating wheat + soda + sugar (empty calories).
OK, thanks. Is it possible to to take a larger dose a few times a week, let’s say 200 mcg twice a week?
Yes!
The disappointed animals made me laugh, thank you!
Paul-
Any thoughts on my e-mail above or maybe this is something that you are not interested in? Of course I find it interesting since it may be a key to my health problems but I understand if others do not.
Anyway, as I have said before I am the “classic” MS patient. Presenting with optic neuritis, oglio-clonal bands in my csf and many lesions showing on my MRI’s. It is my understanding that up to 40% of the population has at least 1 mthfr mutation and 5-15% has 2.
http://www.jrheum.com/subscribers/07/02/341.html
http://registration.akm.ch/einsicht.php?XNABSTRACT_ID=91540&XNSPRACHE_ID=2&XNKONGRESS_ID=97&XNMASKEN_ID=900
There is a supplement protocol for people with MTHFR so for any readers with autoimmune disease or with children with autism, family members with weird undiagnosed symptoms or with high homocysteine it could be worth looking into. The genetic test is “relatively” (About $150) inexpensive and usually picked up by insurance.
Hi Sara,
I haven’t had a chance to research connections of that genotype to MS. The good news is your alleles are protective against cancer and diabetes, so if you can beat the MS it’s not bad.
I do think supplementation of choline and B12 would be a good idea. Also, there is a prescription form of 5-methyltetrahydrofolate called deplin which bypasses the MTHFR gene and might normalize things.
Your mother sounds like she was very unlucky in terms of infectious disease.
Best, Paul
Lmao @ sloth joke
Paul-
Thanks for your response. Re-reading my previous message I realize my tone sounded a little grumpy and that was not at all intended! I hope it’s true about the cancer protection but since I have twice had colon polyps removed (first at age 36)I’m not sure if I buy it. Plus it seems like for every study that says that, another says the opposite!
http://www.jgld.ro/2007/3/3.pdf
http://www.ncbi.nlm.nih.gov/pubmed/22103601
I realize it’s easy to blame everything on this mutation. The great thing is there is something I can actually do about it! My concern is for the people that carry these mutations and don’t know it. It seems like these mutations (1298 and 677) are highly associated with depression, bi-polar disorder and schziophrenia. Also studies suggest they may have a role in:
Epilepsy:
http://www.ncbi.nlm.nih.gov/pubmed/22425007
male infertility:
http://www.ncbi.nlm.nih.gov/pubmed/22457816
renal cancer:
http://www.ncbi.nlm.nih.gov/pubmed/22106923
alzheimers:
http://www.ncbi.nlm.nih.gov/pubmed/22034983
I realize this probably isn’t your area of interest but someday you might find yourself with nothing to do (right!) and decide to further research it. If you do there is plenty of reading material:
Currently, there are 4482 research articles on MTHFR as of February 3, 2012.
Sara H.
solgar makes a folate as metafolin which is a trademark by merck….it is the L-methylfolate not folic acid….also b12 as methylcobalamin not cyanocobalamin would be good..
bettermedicine.com has a b12 blog as does phoenix rising on methylation…Richvank and Fredd talk alot about this topic…
Melvin-
Thanks! I will definitely check it out. I had not come across that site in the many hours I’ve spent researching. I have found a lot of info on mthfr.net and listening to Dr. Neil Rawlins and a couple of other sites but I like to do as much research as I can so that I fully understand it and can ascertain for myself what is fact and what is hype.
I think PHD is a sane and nutritious diet. This blog has been useful also for some health problems like hypothyroidism, gut dysbiosis, infections, diabetes…
However I miss a post around the pancreas as an exocrine organ:
Possible points could be:
– Influence of PHD (as high fat diet) in pancreas health
– Imfluence of starchy foods in pancreas health
– Enzymes in raw foods
– Enzymes supplements
– Pancreatic insufficiency and PHD
– Minerals and vitamins for pancreas health
….
I think the forgotten pancreas deserves a post…
Paul’s and wife’s work is so very important, so very valuable that I can not imagine being critical of them for any reason of delays, etc. If I lived near them I would vounteer my time in order to facilitate their ongoing reseach and publication!