Saskatoon Steakhouse Restaurant Greenville SC http://saskatoonrestaurant.com Mon, 26 Jun 2017 13:00:10 +0000 en-US hourly 1 https://wordpress.org/?v=4.7.5 Saskatoon Steakhouse Restaurant Greenville SC Saskatoon Steakhouse Restaurant Greenville SC http://saskatoonrestaurant.com/wp-content/plugins/powerpress/rss_default.jpg http://saskatoonrestaurant.com Rachel Straub: Episode015: “Weight training is essential for mobility and maintaining strength” http://saskatoonrestaurant.com/rachel-straub-episode015-weight-training-is-essential-for-mobility-and-maintaining-strength/ http://saskatoonrestaurant.com/rachel-straub-episode015-weight-training-is-essential-for-mobility-and-maintaining-strength/#respond Mon, 26 Jun 2017 13:00:10 +0000 http://saskatoonrestaurant.com/?p=2347 Rachel Straub has a B.A. in Chemistry from Carnegie Mellon, as well as Masters degrees in Exercise Physiology, Nutritional Sciences and Biokinesiology with a focus on Biomechanics. She is certified as a Strength and Conditioning specialist and coauthor of scientific papers published in the American Journal of Sports Medicine in the fields of Biomechanics, Sports Medicine, Nutrition and Computational Chemistry. Her papers have been published in multiple journals including the Journal of Strength; Conditioning Research; Nutritional Research; Electromyography; Kinesiology; and Nutritional Psychology. She is the coauthor of Weight Training Without Injury.

 

How did you come to write the book?

I met my coauthor Fred Stellabotte in high school because I was having postural issues and was advised to start weight training. Fred’s knowledge was enthralling so I ended up studying biomechanics, etc. in college, and his main focus was injury prevention. We just continued working together afterwards. The book is mostly about preventing injuries because so many people hurt themselves in the gym or lifting weights.

5:00

Is weight training something an older person can do?

Weight training is essential for mobility and maintaining strength, especially as you age. It’s recommended that everyone weight train at least 2 days per week. The problem is most people are afraid of it if you don’t know how to do it properly. It’s about learning basic moves on how to do them properly, which is what the book teaches you—the fundamentals, whether you’re wanting to do it in the gym or at home. You can apply these principles to any activity.

It’s normal when people get out of shape or haven’t worked out in a while to become motivated in the beginning to join a class like CrossFit or something to jumpstart their efforts. But there’s recent research that shows 2/3 of adults who join CrossFit get hurt, and the reason is it’s advanced—advanced movements that beginners don’t realize they don’t know they don’t have the ability to do and they get hurt. Your injury risk skyrockets if you don’t learn what you should and shouldn’t be doing and when to say no. Just because you’re in a class with a trainer doesn’t mean you’re immune from injury.

9:00

Certifications for personal trainers are not all the same and that’s why it’s important to educate yourself. Just because you’re getting your heart rate up and you leave feeling energized doesn’t mean you’re doing everything right at the gym.

11:00

The book has over 350 pictures demonstrating proper techniques to help you design a weight training program for yourself, then we focus on each of the main body parts. Next we have key points for safe and effective exercise from head to toe, explaining what is right and what is wrong. Learning proper technique is our purpose here. We start with squats, then lunges, then bench press and chest fly, for example. You have to understand the basic principles of everything before you can apply the techniques to different types of exercise equipment—and there are new developments in exercise machines every year. Basic positioning of your body with exery exercise is key, whether you’re using weights or not.

16:00

Are there exercises we should never do?

We show lap pulldowns for example—you should never do any exercises behind the neck and we explain why you shouldn’t be doing them. Roman benches (where people do extensions for their back)—you can blow up a herniated disc within minutes. Dead lifts: those are really for highly trained professionals only. You only should be doing exercises that you can do properly. There are exercises some people cannot do properly, and there are other exercises you should never do, like behind the neck pull-downs.

18:00

How do you explain exercising or weight training to someone who’s older or out of shape or generally unhealthy?

Everyone has their own challenges but it’s basically learning movement patterns and gradually increasing the intensity. Even if you’re not well it’s about maintaining mobility, which prevents you from suffering from aches and pains or postural illness. The book teaches movements that keep you moving, even if you’re not using weight. It’s really essential for long-term health. If you’re doing the movements properly you’re getting the full range of motion. The goal is to be healthy, maintain mobility, not get injured, and be free from aches and pains.

21:00

As you get older your injuries occur because you don’t have a range of motion.

But you typically can’t get a full range of motion if you’re using heavy weights. Both factors are essential.

Visit our website for links, the book, further information and articles, images, or for contact information: www.weighttrainingwoi.com

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Kirk Parsley: Episode014: Getting Better Sleep http://saskatoonrestaurant.com/kirk-parsley-episode014-getting-better-sleep/ http://saskatoonrestaurant.com/kirk-parsley-episode014-getting-better-sleep/#respond Mon, 19 Jun 2017 09:00:59 +0000 http://saskatoonrestaurant.com/?p=2338
Dr. Kirk Parsley served as an Undersea Medical Officer at Naval Special Warfare Group 1 from 2009-2013. He is a member of the American Academy of Sleep Medicine, and is certified in Hormonal Modulation (age management medicine). After leaving the Navy, he went into concierge medicine and consulting, and continues to consult for corporations, pro athletes and teams. He has led research worldwide on sleep, wellness, and hormonal optimization, and is currently completing a book on sleep and health optimization. His philosophy for wellness is that we must live more closely to the way we evolved as a species. Many diseases and disorders we’ve developed in society are unnecessary combinations of poor sleeping habits, living in a toxic environment, eating foods we were not designed to digest, and allowing stress to overwhelm us.
5:00
How did you become a Navy SEAL and specialist on sleep?
8:41
I chose 2 professions that didn’t value sleep obviously. When you’re younger and your testosterone and hormone levels are higher it’s easier to manage, but as you get older and those levels drop it gets tougher. It’s ironic that the medical community, ostensibly the gatekeepers of health, required congressional action to reduce doctors’ hours to 80 a week.
How’d you go from obstetrics and gynecology to sleep?
The SEALs were willing to come and talk to me about things they didn’t want to talk about, things that might disqualify them from their jobs. One guy after another told me the same stories about a nebulous poor performance creeping in. They were having problems with body composition, memory, physical performance, sex drive, gym performance, just staying motivated and staying emotionally available, all kinds of stuff. I thought it was adrenal fatigue/combat stress, but the research available at the time wasn’t useful to me. I gradually ramped up my own knowledge by speaking to other experts in the field through this position.
17:00
What I was really trying to do was improve their hormones – their testosterone was low, their growth was low, their thyroid function, insulin sensitivity was poor; every kind of marker for these hormones was low. To boost these hormones naturally, everything came back to getting enough sleep. Once I tried this myself I realized it definitely was the answer.
24:00
When I was younger I thought 6 hrs of sleep was enough, people say when you get older you need less, but it’s the opposite. So many people who are very busy and stressed get 5 or 6 hrs of sleep, have a couple of Starbucks a day, and in the evening they drink wine or beer to help relax and go to sleep; they may or may not be sleeping well.
That’s the typical westernized industrialized way of life. Unfortunately with the advent of light bulbs and artificial lighting, we threw away a few million years of evolution.
26:00
There is no research that supports sleeping less than 7.5 hrs. The number comes from sleep adaptation, not how people historically slept.
31:00
So if we haven’t been sleeping 7.5 hrs on a regular basis, then you would initially sleep longer at first to make up that “sleep debt.” Your body repairs itself and grows when it’s asleep– everything happens and is better when you’re sleeping. That’s why it’s so important.
34:00
What are the basics of getting better sleep?
Getting people to believe that they need 7.5-8 hrs of sleep. In modern society we have to decrease the amount of light saturation going into our eyes, and then we have to decrease the stimulation of our brain and prevent it from interacting with the environment so much. That’s all sleep hygiene is.
The definition of sleep means that there’s a barrier between you and your environment, which you can be awakened from. Nutrition, exercise and stress control play into it—I recommend optimizing all four pillars of health—but nutrition impacts sleep a lot and sleep impacts your appetite and your food choices and willpower the next day.
39:00
What about taking a low dose of melatonin before bed? What is your sleep product?
Biohacking via pharmaceuticals (making your body do things it’s not supposed to do) isn’t a healthy or sustainable thing. So I recommend getting your diet under control and eating whole foods, and your insulin sensitivity will improve. You’ll also give yourself the micronutrients you need for your brain to be able to do what it should do.
As long as the melatonin dose is small enough to where it doesn’t interfere with your brain’s sensitivity to melatonin. My product is super low in melatonin, and it’s just enough to where your brain has to keep doing everything to keep going. My product helps consolidate the 3.5-4 hrs before bed that our ancestors did so you can push that down to a 30-45 min window. It’s good for people who do shift work or aren’t going to get adequate amounts of sleep, or anyone trying to dial their health back in. Some people use it for jet lag or intermittent stress periods.
Go to http://www.docparsley.com/ for the product or ways to contact me and find more information, as well as podcasts and other blogs.
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http://saskatoonrestaurant.com/kirk-parsley-episode014-getting-better-sleep/feed/ 0 Dr. Kirk Parsley served as an Undersea Medical Officer at Naval Special Warfare Group 1 from 2009-2013. He is a member of the American Academy of Sleep Medicine, and is certified in Hormonal Modulation (age management medicine). Dr. Kirk Parsley served as an Undersea Medical Officer at Naval Special Warfare Group 1 from 2009-2013. He is a member of the American Academy of Sleep Medicine, and is certified in Hormonal Modulation (age management medicine). After leaving the Navy, he went into concierge medicine and consulting, and continues to consult for corporations, pro […] Saskatoon Steakhouse Restaurant Greenville SC
Hamilton Stapell: Episode 013: Modern Caveman http://saskatoonrestaurant.com/hamilton-stapell-episode-013-modern-caveman/ http://saskatoonrestaurant.com/hamilton-stapell-episode-013-modern-caveman/#respond Mon, 12 Jun 2017 09:00:27 +0000 http://saskatoonrestaurant.com/?p=2335 Hamilton Stapell is a historian and Associate Professor of History at SUNY New Paltz, and the creator of one of the first college courses on ancestral health. He is also the Associate Editor at The Journal of Evolution and Health and the author of the published study “Modern Cavemen? Stereotypes and Reality of the Ancestral Health Movement,” which looks at stereotypes of those who follow the paleo lifestyle.

How did you become a historian on paleo?

I first got interested in evolution and health in 2002 when I stumbled across the book Health Secrets of the Stone Age by Philip J. Goscienski. This put evolution and health and nutrition together for the first time for me and it was a lightbulb moment.

4:30

I believe trying to align who we are genetically and evolutionarily with our environment is the future of health and medicine. There often seems to be a mismatch between who we are biologically, who we evolved to be, and the modern world in which we live. It’s a mismatch between what our genes expect us to be like and what our modern world is actually like. Those two things don’t often line up, and if we can work towards living in a way that’s more similar to our ancestral ways, that would lead to improved health outcomes.

I don’t think paleo is going to end but there was a lot of enthusiasm in 2013, but there were obstacles to it going mainstream. Cultural obstacles (dairy, grains, etc.,) are so deeply woven into society that it might seem very difficult to remove them. Bread, rice and corn are staples, and civilization was basically built because of agriculture, so to remove products of agriculture from civilization is a lot more difficult than some people realize. The second major obstacle is modern foods/carbs appear to be logically addictive so it’s hard to give up refined carbohydrates. Asking people to go paleo is asking them to give up 70% of what they eat on a daily basis (e.g. oils, flours, alcohol, etc.)—the 70% that’s most physiologically addictive, designed to be hyper-palatable by national corporations. They’re really good at designing foods that trigger your taste and satiety desires. The third obstacle is called social/value issues. Society in general values fun over long-term flourishing. We don’t focus on sacrificing for the future, but oftentimes that’s what’s necessary to focus on a paleo lifestyle. It takes effort and time, which runs counter to modern values of society.

20:00

Come to today and doctors refer patients to me for the paleo diet. Seven years ago it was 0% referral.

Paleo is becoming more accepted by more medical practitioners, but in terms of the mainstream medical community, there still seems to be a lot of resistance from professional medical organizations, although it’s multi-faceted, from protecting turf to disagreement over saturated fat or red meat consumption.

24:00

Knowing everything we’re up against in modern society, I still love the way a diet soda/drink tastes. I’m somewhat addicted. What can we do to become more in tune with the paleo lifestyle and to get fit? How can we combat that and embrace these different principles?

It’s complicated because we’re talking about behavior change. Why do people do it? Are they forced to do it because of their doctor or their spouse? It’s more than motivation and education. It comes down to finding what resonates with you.

27:00

If you connect with food or exercise or face-to-face communication, or being outside, it’s finding an entry point that works for you, having that work, feel better, (which leads to further change), and hopefully having that snowball. You turn off your computer at night, you wake up earlier and you feel better, you eat better, you want to exercise more, and ideally that’s how it should/would work.

Find out more at hamiltonstapell.com.

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http://saskatoonrestaurant.com/hamilton-stapell-episode-013-modern-caveman/feed/ 0 Hamilton Stapell is a historian and Associate Professor of History at SUNY New Paltz, and the creator of one of the first college courses on ancestral health. He is also the Associate Editor at The Journal of Evolution and Health and the author of the ... Hamilton Stapell is a historian and Associate Professor of History at SUNY New Paltz, and the creator of one of the first college courses on ancestral health. He is also the Associate Editor at The Journal of Evolution and Health and the author of the published study “Modern Cavemen? Stereotypes and Reality of the Ancestral […] Saskatoon Steakhouse Restaurant Greenville SC
Melanie Avalon: Episode012: What, When, Wine http://saskatoonrestaurant.com/melanie-avalon-episode012-what-when-wine/ http://saskatoonrestaurant.com/melanie-avalon-episode012-what-when-wine/#respond Mon, 05 Jun 2017 09:00:03 +0000 http://saskatoonrestaurant.com/?p=2332  

Before writing the #1 Amazon Bestseller, What, When, Wine Diet: Paleo & Intermittent Fasting for Health and Weight Loss, Melanie Avalon spent years researching the mechanics of body fat regulation. Weight loss techniques became lifestyle changes for health and happiness after she stumbled upon the substantial and healthy means of weight loss via dietary composition: low-carb, paleo, and timing (intermittent fasting). It sparked a fire to perfect a dietary lifestyle for effortless weight management and health.

How did the book come about?

Growing up and in college I was always trying so many different diets to lose weight, but when I stumbled into the low-carb realm, I realized there was something going on with what we eat vs. counting calories, which changed my food paradigm. That was so effective and I felt better, which is why I became interested in the science of fat burning, food, and what we eat. Then I discovered intermittent fasting where you restrict the hours you eat each day vs. the amount of food you eat, so it’s more of a lifestyle vs. a diet. I felt fantastic and started to see health issues clear up—no more headaches, my energy levels improved, etc. Next I adapted paleo where I basically cut out grains, sugar, and inflammatory foods, and that was when all the pieces really fit together and pulled me out of the dieting mindset and into this really sustainable, amazing change. I felt so amazing I wanted to tell the whole world so I wrote a book.

12:13

Tell us exactly what intermittent fasting is and how it works:

The idea is to minimize your eating time and maximize your non-eating time. About 12 hrs after your last meal is when you start to get the benefits of fasting. Your body changes from relying on what you just ate and stored carbohydrates and switches to burning more body fat. This leads to very easy weight loss and more energy. You could skip breakfast, breakfast and lunch, dinner, just breakfast or just breakfast and lunch. You don’t restrict yourself to any amount of calories during your selected window. I basically feast every night, I’m not hungry during the day, I have tons of energy, and I don’t feel like I’m dieting.

17:05

Many people don’t realize that eating can actually make us tired because we use up a lot of energy because the body has to process that food. Humans aren’t meant to be eating all day. Historically that’s not how human beings evolved. If I eat during the middle of the day now I get tired and have blood sugar swings.

21:15

Is it possible for someone in their ’50s and older to get “cut” or “shredded” and slim — for example, a woman who’s 5’6″ and 140lbs. to be 120 lbs. through paleo and intermittent fasting?

People should be able to strive for whatever weight they desire, as long as it’s healthy for your body, so I don’t think there’s anything wrong with wanting to become super lean, for example. There are certain points of weight loss where the body is going to perceive a super low weight as a stressor and not healthy, which can be difficult to maintain. But it’s definitely possible. Paleo will take you to a very lean state. If you want to get to a super shredded state you probably need to bring in paleo plus more exercise and possibly intermittent fasting. You have to get to the point where your body has nowhere to turn but your stored body fat.

24:00

Talk to us about functional exercise.

Exercise isn’t about going and running on a treadmill per se, it’s about movement and living life and burning the energy we’re taking in. I can’t remember the last time I went to a gym but I move a lot. Rather than do strength training, I buy ankle/wrist/vest weights, and I wear them when I’m just doing tasks around my apartment like cleaning or just walking around. Do whatever makes you happy and moving, but my point is you don’t have to go to CrossFit 5x a week.

29:14

Let’s talk about wine. Red, white, organic?

I drink a lot of wine, which has always been a piece of the puzzle that kind of haunted me, but low-to-moderate intake of wine is a very healthy thing. Correlation studies show moderate drinkers have very good longevity compared to abstainers, just specifically with wine though. The compounds in grapes serve as antioxidants and support the immune system, for example. Red wine seems to have more health benefits than white, likely due to the compounds you get from red grape skins that aren’t found in white. In general I recommend organic because grapes are one of the highest produce for pesticide use, which affects the genetic makeup and it’s hard to escape that. Moderation is key though. 1/2 – 1 glass per night.

34:00

What would you recommend to adolescents or teenagers who are overweight?

It depends on the type of person they are. Do they prefer to have structure and rules and a plan laid out? If they’re the type that is more of a moderationist and doesn’t like feeling controlled, you could do a transitional approach where you slowly cut things out. Figure out who they are and then make sure they’re willing to commit, because it’s mostly about mindset and really cultivating the idea that food isn’t about restriction, it’s about what you can have and moving towards health.

38:30

Melanieavalon.com is my blog and has all my info posted there. You can get my book on Amazon.

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http://saskatoonrestaurant.com/melanie-avalon-episode012-what-when-wine/feed/ 0   Before writing the #1 Amazon Bestseller, What, When, Wine Diet: Paleo & Intermittent Fasting for Health and Weight Loss, Melanie Avalon spent years researching the mechanics of body fat regulation. Weight loss techniques became lifestyle changes for ...   Before writing the #1 Amazon Bestseller, What, When, Wine Diet: Paleo & Intermittent Fasting for Health and Weight Loss, Melanie Avalon spent years researching the mechanics of body fat regulation. Weight loss techniques became lifestyle changes for health and happiness after she stumbled upon the substantial and healthy means of weight loss via dietary […] Saskatoon Steakhouse Restaurant Greenville SC
Cassy Joy Garcia: Episode011: Fed and Fit http://saskatoonrestaurant.com/cassy-joy-garcia-episode011-fed-and-fit/ Mon, 29 May 2017 13:00:10 +0000 http://saskatoonrestaurant.com/?p=2327 Cassy is the author of the paleo cookbook and blog Fed & Fit.

 

How’d you get into paleo?

I was reluctant at first and just gradually accepted it was the best way of eating for me. I kept gaining weight after college, I was tired all the time, so I did research on 6 or 7 diets, and I lost weight but it was from calorie restriction, which causes muscle loss as well as fat loss and creates other problems. I have a science background so I dug into some nutrition science and stumbled across the anti-inflammatory dietary direction, aka paleo.

4:00

Learning the concept to stop eating foods that make us sick and start eating foods that make us healthy because our body’s made to heal, we just have to get out of its way. Stop eating foods that cause inflammation and switch to foods that let us build and rebuild. The changes in my body were miraculous. I went grain free, drank more water, prioritized my sleep, and after 30 days I didn’t care about my weight or losing weight at that point because my joint pain and my mental fog went away. I could also sleep better at night. This was 7 years ago.

5:30

Stepping on the scale every morning also didn’t work for me, so I ditched the scale. 6-9 months into my paleo journey I had gone down 10 dress sizes but I had only lost 7 lbs because I had started doing yoga and crossfit and other activities during that time also.

8:03

The blog started very naturally just to share recipes because friends and family were asking me, “what the heck are you eating?!” I went back to school to become a nutrition consultant then I started taking on clients, and once I didn’t have time for any more one-on-one’s, I started my food and fitness program, the Fed & Fit project, and everything blossomed from there. It’s like a DIY healthy lifestyle template.

The book has the program, the four pillars of health, recipes, and reasons why all of this works. #1 is mindset, #2 is rest and hydration, #3 is nutrition (foods that sabotage vs foods that heal), and #4 is exercise.

13:00

What is the easiest way for someone to get started with this program?

Start by drinking more water. Take your body weight, divide it by 2, and that’s roughly how many ounces per day of water you should have. Make sleep a priority. There’s an easy way to calculate this for yourself in the book over the course of a week. Stop drinking diet sodas; the fake sugars create a multitude of issues in the body. Tasting that sweetness tells our brain to tell our body to prepare for sugar and it really confuses our craving cues. Artificial sweeteners become a really toxic load on our bodies in general, which gets in the way of our detox capabilities. If you’re going to have a soda, go for the real thing once a month as a treat. If you want the bubbles, drink sparkling water.

Another low-hanging fruit move for the program is to stop eating gluten-containing bread pasta and cereal grains. Replace them with carbs like squash, potatoes, beets, etc.

17:20

Thinking about long-term goals helps to create lasting healthy habits. Thinking about being able to keep up with my grandchildren someday, for example, helps me make these decisions.

Get over the idea of a holy number in terms of what you want to weigh because it has nothing to do with health. Focus on feeling good instead. Disassociate yourself from the number on the scale and think about how you feel, how rested you are, how light you are on your feet, etc.

21:00

What’s your philosophy on makeup? 

Most people use soap, shampoo, conditioner, aftershave, or moisturizer or some kind of product. If you’re trying to optimize your nutrition, what you put on your skin—(toxic goop)—will wind up in your body, which can have metabolic impact. So safer skin care is important. Beautycounter makes some really beautiful products for men and women. Primally Pure is another brand I really like using all natural ingredients.

What’s the best way to get your book and to contact you or to participate in the project?

Fedandfit.com has my podcasts, recipes and blog. My book is called Fed & Fit and it’s available on my website, Amazon and nationwide. The program is opening up to participants in January and there’s more information about this on the website.

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Cassy is the author of the paleo cookbook and blog Fed & Fit. http://traffic.libsyn.com/thecavegourmet/wildgame1_170418_ep_11_cassie_joy_garcia.mp3   How’d you get into paleo? I was reluctant at first and just gradually accepted it was the best way of ... Cassy is the author of the paleo cookbook and blog Fed & Fit. http://traffic.libsyn.com/thecavegourmet/wildgame1_170418_ep_11_cassie_joy_garcia.mp3   How’d you get into paleo? I was reluctant at first and just gradually accepted it was the best way of eating for me. I kept gaining weight after college, I was tired all the time, so I did research on […] Saskatoon Steakhouse Restaurant Greenville SC
Peter Defty: Episode 010: Optimized Fat Metabolism http://saskatoonrestaurant.com/peter-defty-episode-010-optimized-fat-metabolism/ Mon, 22 May 2017 13:19:59 +0000 http://saskatoonrestaurant.com/?p=2324

Peter is a nutritional expert and ultra athlete who developed a safe and healthy approach to fat adaptation for endurance athletes called Optimized Fat Metabolism (OFM). After getting into running around 2000, Peter went from being a carb burner with poor results to a fat burner with success in racing. He specializes in using fat as fuel.

1:30

How did you get into all of this? How can your advanced knowledge apply to our audience?

It’s important to know that the concept of OFM is all about getting our bodies back to burning fat as our aerobic fuel source. The relevance to the paleo approach is that I look towards the science of anthropology and the evolutionary pressures that shaped human beings over time. We were very robust and active and really big fat burners.

5:30

So eating meat and fat gave us big brains, which we used to develop agriculture and grains.

We got a little too smart for ourselves, developed cooking and became hunter gatherers, then developed agriculture and science, then vitamins and supplements in the 1930s, ultimately arriving at processed man-made foods, not realizing the trade-off for convenience is our health. It’s impossible to return to our original state but getting back to that robust health and fitness of our ancestors is the goal.

8:45

How do you do that with your parameters?

We’re all about metabolizing fat, but with all these fad diets people forget you have to get your body physiologically to where it can burn the fat. There’s an infinite amount of variables besides genetics—environment, stress, etc. So if a person is overweight you want to look at why they’re overweight. Men are physiologically simpler than women, and with women, it’s not just the physiology, it’s the brain hardwiring.

11:25

Why is it more difficult for women to lose weight than men?

It’s very complex. The female mammal model in nature is ultimately designed to mature, cycle, and reproduce, and probably be a little overweight. It’s  hormonally primed to be eating and saving for two, so it makes weight loss a lot more difficult. In a way, a woman has to be able to address this subconscious signaling and say, “It’s ok to let go of this extra fat.”

16:30

The trend of high-carb high-quantity meals or snacking during day is wrong. Womens’ leptin levels especially are already higher and snacking or carbs can affect this. It’s the feast or famine concept. Our ancestors used to get to snack only a few times per year, depending on when berries were ripe, for example. We can handle carbs but we’re not meant to do it 3-5 times a day for decades.

22:00

It depends on the individual to determine how many carbs one truly needs within a day or a week. Part of the problem is a cultural one too because we view drugs as bad and addictive but not carbs. They are physiologically, emotionally and mentally addictive and they create huge swings. When your blood sugar goes up and down it triggers you to think, “I gotta eat now.”

26:00

For someone who’s obese or metabolically challenged, cutting carbs the first week is probably going to leave them couched. When you’re taking away the energy you’re used to and you can’t access the energy you want to get to, it’s very difficult. Finding someone’s carbohydrate tolerance is the key.

36:41

Protein uptake is optimized when combined with fats. If you have the right balance of protein with the fat it’s pretty hard to have excess protein. It’s when you take naked protein that’s going to give you an excess, which can turn into sugar or nitrogen and work your kidneys over from trying to break down those proteins.

41:00

Most people are vitamin D deficient. The medical range is below where it should be; above 70 and below 150 nanograms seems to be a really good sweet spot.

44:00

Another metabolic engine is liver, due to the Vitamin K, but most people in the U.S. don’t eat enough organ meat. I recommend ruminate, desiccated liver tablets, or patè, foie gras, Braunschweiger, liverwurst, or rich Wellington cheeses.

48:00

Most people are magnesium and zinc deficient. You have to get enough but not too much. Eating seafood regularly is the easiest way. I recommend taking magnesium chloride at the end of a meal, as well as taking epsom salt baths. This is very helpful for people who have a hard time sleeping.

52:00

People should be aware that for women, cravings for carbohydrates are much stronger during the mid-luteal phase of the menstrual cycle. Adding inflammation will increase irritability and menstrual symptoms, so reducing carbs and insulin load helps to keep the inflammation at bay.

54:00

How does hydration play into fat adaptation?

You have to drink more water, but that requires you to take in more salt. You’re going to need those saltier foods to help you lose fat; they’re not going to make you retain water at that point. If you get out of a chair or bend over and you get dizzy or sluggish, it’s usually low blood volume and you need to increase your water or salt intake. Drinking water with salty foods will help bring your blood volume up. When you’re fat adapted, everything changes; you need more salt when you’re fat adapted.

59:00

So what is Step 1 if you’re overweight?

Seek out good information so you can wrap your head around the concept and get your psychology right and become committed to this idea. Everyone’s different and you have to be willing to experiment and stick with it for the longterm (2 years). I’ve seen many people go from morbidly obese to being very physically fit.

1:01:00

Once you see the signs of fat adaptation—where you’re not hungry, the weight is starting to come off, you start to really get into an exercise pattern—that’s when your body says, “Maybe I should conserve some of that glycogen and burn the fat.”

Go to vespapower.com or fatadaptation.com or optimizedfatmetabolism.com to learn more or contact Peter Defty.

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Peter is a nutritional expert and ultra athlete who developed a safe and healthy approach to fat adaptation for endurance athletes called Optimized Fat Metabolism (OFM). After getting into running around 2000, Peter is a nutritional expert and ultra athlete who developed a safe and healthy approach to fat adaptation for endurance athletes called Optimized Fat Metabolism (OFM). After getting into running around 2000, Peter went from being a carb burner with poor results to a fat burner with success in racing. He specializes in using fat […] Saskatoon Steakhouse Restaurant Greenville SC 1:10:40
Robb Wolf: Episode 109: Robb Wolf Wired To Eat http://saskatoonrestaurant.com/robb-wolf-episode-109-robb-wolf-wired-to-eat/ Tue, 21 Mar 2017 18:14:43 +0000 http://saskatoonrestaurant.com/?p=2221 Robb Wolf

 

A modern pioneer in the paleo movement, Robb’s shift into paleo came in the late ‘90s after debating over whether or not to go to medical school, which coincided with his health problems at the time (ulcerative colitis). He was following a high-carb low-fat vegan diet, which wasn’t working well. The end point was the idea of an ancestral health perspective that came on his radar, and once he began experimenting, it reversed his ulcerative colitis and changed his life. He worked on some papers with Dr. Loren Cordain, and he discovered an online workout called CrossFit, ultimately opening the first CrossFit-affiliate  gym in the world. He was fortunate enough to watch the paleo diet and CrossFit grow in lockstep together, from only a few hundred people on the planet knowing about these movements.

7:30

I have a lot of clients that still get caught up with dietary misperceptions, (e.g. being terrified of fat), and I’m not sure how long it takes to get beyond that.

If you can just get people eating in a way where their palate and satiety are fired in a way that we eat enough to support our activity but we’re not causing any damage to our health, that’s a big eye-opener. Usually the magic sauce for that ends up being a higher-protein, moderate-to-low-carb approach. Many people say, “You need to just eat less and move more,” but that goes against our genetic wiring. People who emphasize the “calories in, calories out” mentality are forgetting that we live in a world of hyper-palatable foods and that our fundamental genetic wiring tells us that eating as much of that as we can is a good idea. It’s only in our modern environment of plenty that that has become a liability instead of an asset.

11:00

Many of these companies are out for a profit, which requires them to sell more.

The industrialized food folks who are profiting from our situation intimately understand this ancestral health model and how our brains can be hijacked to become dependent on something, whether it’s a Facebook app or a potato chip. Yet most doctors, media and healthcare providers are still completely dismissive of the paleo diet and this idea and basically leave us to the designs of the folks that are profiting from us—junk food purveyors and media players—and offer us nothing of value in return.

14:40

It’d be interesting to take these techniques that make us unable to eat just one chip, but turn them around and use them in a healthy way.

Part of the problem is similar to the difference between chewing the coca leaf which is mildly addictive like coffee vs. refining it into cocaine and it being off-the-Richter-scale addictive. 

18:00

How do we help people rewire their thinking to turn off cravings for carbs, sugar, and wine or alcohol in the evening?

When you’re hungry, if somebody puts anything reasonable in front of you you’re going to say, “OK, I’m going to eat that.” When we’re in a mode of cravings, we’re seeking out some specific thing, and cravings are more akin to drug interactions. With things like wheat, dairy or sugar that are known to have opiate-type effects on the brain and gut, people really want these foods because they affectively become addictive and these cravings are driven because they’ve habituated to using them. The reality is that there’s going to be some struggle and discomfort in decoupling from that. Being addicted to processed foods is not that dissimilar to the process of getting cleaned up from drugs and alcohol, and there are not really any easy solutions, other than recognizing at the outset that this isn’t an easy process. Understand we are genetically wired to eat more and move less. 

22:00

If you’re wanting to get a handle on your food, you’ve got to get a handle on your sleep, which ties into the wine. Wine disorders your sleep and helps you to be unconscious but it doesn’t help you sleep, and if you’re not sleeping, you have less impulse control and a tendency to seek out salty, sweet, refined foods. Just be aware that drinking around bedtime isn’t helping your sleep and increases your tendency to choose poor food options. 

27:30

I have mixed feelings on restrictive diets or “cheat meals.” It sets people up for failure right out of the gate. A specific event like that can create an enormous amount of participatory energy, like a drug addict enjoys the process of preparing to take the drug just as much as the actual taking of the drug. That can have profound impacts on the neuro-regulation of our appetite. Be honest with yourself and know your triggers and whether or not you can have just one meal of something that’s off your food plan and not go off the rails for a week afterwards. If you eat 21 meals per week and 19 of them are tight and 2 of them are “reward meals,” just let it happen and enjoy it without drama, and then return to your food plan. 

32:20

How long does it take to rewire your brain? Does it take 30 days?

It seems like 20 or 21 days is the point where people start imprinting new habits. 30 is long enough to see some good results and provide leverage for people playing around with this process. That’s Phase 1.

Phase 2 is the 7-day carb test plan? 

That’s when folks have reset their metabolism and improved their gut health and then we see how much latitude we have with eating paleo foods vs. addictive foods. It helps people get a handle on how they respond to various types of carbohydrates via blood glucose measurements. This can be done subjectively too by merely addressing how you feel roughly 1 and 2 hours after eating a certain carb. 

38:00

What is your view of a ketogenic approach to a diet? 

I originally ate this way and I tend to feel best at the low-carb, even-ketogenic level. The one problem is if I do high-intensity activity, I find it hard to fuel that activity and I need more carbs. There is something about the ketogenic state that is particularly satiating, partly because you’re creating a state that looks like starvation. There’s a tendency for one’s appetite to be quite mellow in those situations after the first couple of days. Ketogenic diets can be an incredibly powerful tool but there is a proper application. 

42:00

How do you approach carbs and high-intensity activity?

It varies depending on when the activity is, but I usually like to have my meal finished 2 hours before the activity. If it’s earlier in the day I’ll throw in 30-40 grams of carbs with breakfast around 8 or 9am, and depending on the intensity of the training I’ll put more carbs in the post-workout meal. I like dosing more aggressively after the event vs. before. 

Go to http://robbwolf.com/wiredtoeat/ for additional information and a special pre-order bundle of Robb Wolf’s new book, which will be released on 3/21/17. 

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Robb Wolf   A modern pioneer in the paleo movement, Robb’s shift into paleo came in the late ‘90s after debating over whether or not to go to medical school, which coincided with his health problems at the time (ulcerative colitis). Robb Wolf   A modern pioneer in the paleo movement, Robb’s shift into paleo came in the late ‘90s after debating over whether or not to go to medical school, which coincided with his health problems at the time (ulcerative colitis). He was following a high-carb low-fat vegan diet, which wasn’t working well. The end […] Saskatoon Steakhouse Restaurant Greenville SC 50:16
Eva Twardokens: Episode 108: Eva Twardokens Get Strong to Improve the Quality of your Life! http://saskatoonrestaurant.com/eva-twardokens-episode-108-eva-twardokens-get-strong-to-improve-the-quality-of-your-life/ Tue, 21 Mar 2017 18:11:46 +0000 http://saskatoonrestaurant.com/?p=2219 PALEO PODCAST – SESSION 9

EVA TWARDOKENS

A two-time Olympian in alpine skiing, 12-year veteran of the U.S. ski team, winner of six national championships, a world championship bronze medalist, a Masters weightlifting champion, and a U.S. Ski & Snowboard Hall of Famer, Eva Twardokens is now a sought-after coach and consultant in health and wellness.

2:30

Tell us a little about your background.

The first part of my life was all about skiing, as my parents were from Poland, and they really pushed me. I was on the U.S. ski team for 14 years, so I learned a lot from competing as an athlete at a world class level. In my personal training now, I have a feel for competition and training that I think is unique. 

8:50

I didn’t realize that your mother was actually the person who created the paleo diet.

I think so, in a way she’s as close as you can come to who started that flame. My father and mother and Dr. Loren Cordain were best friends, and it started up at Lake Tahoe one summer. Loren Cordain was eating rice and beans and was like, “I can’t slim down,” and my mom sent my dad up with sardines and apple sauce. My dad was 20 years older and he looked and felt good and was performing well, and Loren didn’t know what the heck was going on so I think my parents really got him thinking. 

11:30

Tell us about being there at the beginning of the CrossFit movement. You’re a CrossFit OG.

I’d retired from ski racing but I still had the itch to do something competitive and extreme. I met this guy Greg [Glassman, the Father of CrossFit], at my spin class who would do intervals and was also interested in nutrition with training. Eventually I tried training with Greg, and we did only a 30-minute workout where he taught me how to air squat and a lot of gymnastics stuff, making me adhere to perfect form on every rep. I loved the workout, I was hooked, I started training with Greg on a regular basis, and he wanted to teach the folks at the gym we were working out at. So he had me do power clean and jerk at 120 lbs. for 15 reps, and we didn’t have bumper plates—it was iron—and I think at 13 I dumped, it made a loud crash, and he got fired a few days later. I knew he would go on to do his own thing though, and he did. 

16:20

Tell me about the Nasty Girls of CrossFit.

It’s a workout called Nasty Girls, and it’s 50 air squats, 7 muscle ups, and 10 power cleans at 95 lbs. (hang power cleans), 3 rounds for time. I did it with Annie Sakamoto and Nicole Carroll, so we are the original trainees of the workout, and Greg [Glassman and his wife] Lauren put the video up online and it went viral. I think that was the video that really got CrossFit on the map and exposed a lot of people to it. 

https://www.youtube.com/watch?v=i0nPnElcqgU

17:30

What have you evolved to now?

After my competitive career, I was interested in furthering my knowledge in nutrition and training and I felt like me and my U.S. ski teammates would’ve done better if we had trained smarter. When I was training with Greg Glassman, I started to burn myself out—along with aging, and also my career as a skier—all those things together made me start to evaluate how I was feeling. CrossFit has taken me a lot of places in the fitness world but it can become a little addicting and it’s hard to monitor yourself when you’re competing against a gym full of folks. I wanted to bring awareness of that to people to show them that they should start matching their health to their workout volume and intensity.

20:40

I speak at Paleo f(x) each year and I tell everyone these days, everyone can train hard, but not everyone knows how to recover. I read a great quote today that says, “Successful athletes have systems. Non-successful athletes just have goals.” You have to plan before and after and all around your training.

22:30

How does this work into the idea of “Minimum Dose, Maximum Effort?”

MDME for short is a training model based on quantification and training the minimal amount and getting the maximum benefits. You want to look good, feel good, and perform well, but don’t wear yourself out. It takes quantification to really be able to do that, so in my training model when I take on clients, we use an HRV monitor to monitor their overall stress levels, so that person is given day-to-day specific work to be done based on their HRV. This requires that you’ve eaten well, slept well, and your stress levels are all aligned for you to make gains.

24:00

The HRV monitor is based on the autonomic nervous system, which essentially focuses on what your body does to help you survive. You can monitor your stress levels through heart rate variability. This is a very fundamental explanation but Joel Jamieson and BioForce HRV have made it very simple for people to use with fine-tuning their training responsibly. 

27:00

You can train with me in person at one of my classes if you’re in the Santa Cruz area, or get in touch with me at evatstrengthconditioning.com. If you work with me online you can train and have a program developed for you from anywhere in the world.

 

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PALEO PODCAST – SESSION 9 EVA TWARDOKENS A two-time Olympian in alpine skiing, 12-year veteran of the U.S. ski team, winner of six national championships, a world championship bronze medalist, a Masters weightlifting champion, and a U.S. PALEO PODCAST – SESSION 9 EVA TWARDOKENS A two-time Olympian in alpine skiing, 12-year veteran of the U.S. ski team, winner of six national championships, a world championship bronze medalist, a Masters weightlifting champion, and a U.S. Ski & Snowboard Hall of Famer, Eva Twardokens is now a sought-after coach and consultant in health and […] Saskatoon Steakhouse Restaurant Greenville SC 34:27
Glenn Livingston: Episode 107: Glenn Livingston Never Binge Again Part 2 http://saskatoonrestaurant.com/glenn-livingston-episode-107-glenn-livingston-never-binge-again-part-2/ Tue, 21 Mar 2017 17:50:05 +0000 http://saskatoonrestaurant.com/?p=2217 PALEO PODCAST EPISODE 7 – GLENN LIVINGSTON CONT’D.

 

This episode is a continuation of Edmund’s conversation with Dr. Livingston in Episode 6, so listen back to hear the fundamentals of his food philosophy if you haven’t already.

3:52

How do we get started with your approach?

The basic premise is separating your constructive from your destructive thoughts about food. Visually conceive of an inner enemy—(I call mine “my pig,”)—that’s responsible for all the doubt and insecurity you have about your ability to stay on your food plan. Cultivate a healthy sense of dominance and disgust for that inner pig, so at the moment that pig starts to squeal, it jolts you back into reality to remember what your long-term plans are, what rules you wanted to follow and why.

14:00

I have more success with people who start out by isolating their worst trigger vs. massive implementation of rules. The reason is that this is a skill and a way of thinking you need to learn, so it’s easier to learn the way of thinking if you give yourself a simpler task. There’s an almost-euphoria that occurs when people realize that they’re not powerless to control their eating, which really provides momentum to drive you forward.

23:10

If you say I’m never going to have flour again, most people are used to the fear that they’re going to feel deprived of not having pasta and bagels, but with every choice you’re actually choosing between two types of deprivation. The other thing you’re going to be deprived of is what happens if you do keep eating pasta and bagels: energy, freedom from obsession, etc. So when the pig squeals about being deprived, you learn to make a fully-informed choice, whereas if you keep depriving yourself of bagels and pasta, etc., it’s never a question of, “Are you depriving yourself of _____ or not,” it’s a question of, “What are you depriving yourself of in the future without ____?”

27:00

What about during the holidays or when you’re tailgating or at a party being bombarded with temptation?

Willpower is a fatigable muscle, but you don’t need willpower to not do something you’ve decided not to do as a matter of character. You don’t need willpower not to rob a bank, for example.

37:00

I’ve seen a lot of clients struggle with yo-yo dieting. I’ll see clients lose 50-60 lbs. and then after a few months gain it back. 

That’s why dieting and aggressive weight loss aren’t really good ideas in the first place. What I really like to focus on is finding a set of rules that you could live with indefinitely that keeps your pig caged and gives you peace of mind to feel full and satiated. Lose weight slowly and attend to the problem between your ears to disassociate with the cultural norms and beliefs about control and food. Slowly get to your goal and stay there.

44:30

How do you sleep? A lot of people who are overweight have a tough time sleeping.

There are a lot of reasons for that. You need to talk to your doctor about other physiological elements. Most people say they don’t have time to sleep for 8 or 9 hours, but the truth is you’ll be more productive if you get better sleep so give yourself that extra hour anyway and see what happens.

46:30

Go to neverbingeagain.com and click on the red button that says Free Reader Bonuses for a free copy of the book. You’ll also hear a full set of audios where I’m helping someone to stop overeating and binging. You’ll also get a free set of customizable starter food templates so you don’t have to create your plan or rules on your own. If you want coaching or free audio-visual training there’s more of that too.

49:00

How does one get back to the shape and health they had on high school prom night?

Ask yourself how much time you have until the reunion, how many pounds you want to lose, and why are you not losing that weight now? If there were one rule you could adopt to ensure you lost that weight between now and prom night, articulate that rule to yourself and articulate the exceptions. All you need to do is be able to recognize when the pig is squealing to restore your sense of free will and your ability to ignore it and maintain your commitment.

 

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PALEO PODCAST EPISODE 7 – GLENN LIVINGSTON CONT’D.   This episode is a continuation of Edmund’s conversation with Dr. Livingston in Episode 6, so listen back to hear the fundamentals of his food philosophy if you haven’t already. PALEO PODCAST EPISODE 7 – GLENN LIVINGSTON CONT’D.   This episode is a continuation of Edmund’s conversation with Dr. Livingston in Episode 6, so listen back to hear the fundamentals of his food philosophy if you haven’t already. 3:52 How do we get started with your approach? The basic premise is separating your constructive from […] Saskatoon Steakhouse Restaurant Greenville SC 56:56
Glenn Livingston: Episode 106: Glenn Livingston Never Binge Again Part 1 http://saskatoonrestaurant.com/glenn-livingston-episode-106-glenn-livingston-never-binge-again-part-1/ Sat, 18 Mar 2017 05:20:09 +0000 http://saskatoonrestaurant.com/?p=2212 Dr. Glenn Livingston is a veteran psychologist and longtime CEO of a multi-million dollar consulting firm which has serviced over 500 food-industry clients. Disillusioned by what traditional psychology had to offer to overweight or food-obsessed individuals, Dr. Livingston spent decades researching the nature of binging and over-eating via work with his patients and a self-funded research program with over 40,000 participants. He is the author of Never Binge Again: Reprogram Yourself to Think Like a Permanently Thin Person.

2:24

How did your background lead you to write Never Binge Again? 

I’m a trained psychologist and I had an eating problem—I was an exercise bulimic. I discovered in high school that if I worked out a lot I could just eat all day long and stay thin. I would literally have 5,000 calories a day, and I was in heaven. Post-college and working in the real world, this behavior is not sustainable, so it’s common to gain weight. I also became very familiar with food obsession. This was a problem because it distracted me from my work, and I took being a psychologist very seriously and it wasn’t morally ethical for me to be less than 100% present with my patients.

5:40

I went to overeaters anonymous and I commissioned my own study and wound up with 40,000 people looking at the relationship between food preference and personality elements, but this didn’t solve the problem. I realized there was a little voice in my head that would justify binge eating. I read Rational Recovery by Jack Trimpey and it was all about that voice inside that convinced people to indulge.

9:00

Eventually I had to make a really clear rule about anything I was having trouble managing. Food, for example: I  said I would never eat chocolate again. If I was never going to eat chocolate, then any voice in my head that said I should eat chocolate, that was my “pig,” and the voice itself was “pig squeal,” and chocolate was “pig slop,” and whenever I heard that voice I would say, “I don’t eat pig slop and I don’t let farm animals tell me what to do.” I still think it’s ridiculous, but this is what worked. This took me over 20 years to figure out.

13:00

We really have two minds with the way that we’re psychologically built. We have our survival instincts and impulses, which are really driven in the mid-brain. You almost need to cultivate a sense of disgust with that impulse to where it’s not so much a cognitive understanding of why you’re not going to have chocolate. It gives you those microseconds you need at the moment of impulse to remember what your long-term aspirations are, and what a better choice might be.

19:30

How does one get started? 

Start with one rule, even if it’s not going to make you lose weight, it’s designed to teach you you can take control where you couldn’t take control before. Choose your single worst trigger food or eating behavior and make a rule about it. To simplify things I suggest you consider four types of rules:

  • Always rules (e.g. I always have 6 servings of fruits and vegetables a day)
  • Never rules (e.g. I will never eat chocolate again)
  • Conditional rules (e.g. other than social occasions, no more than one weekend per month I will never eat chocolate again).
  • Unrestricted rules (e.g. “I can have as many un-sauced green vegetables as I want to and eat a hamburger every day.”

21:30

If the rules you choose for your food plan aren’t leading to the goals you want then you’re going to have to adjust  the rules and own them and ask yourself why you want to do it so that you’re taking responsibility.

25:50

What is your definition of a binge?

Even one taste or swallow off of your carefully-defined food plan. The reason for that is to avoid any sense of ambiguity; whenever there’s any sense of ambiguity, a little bit of a hole in the plan exists, and the pig seems to blast right through that hole, and the antidote to that is 100% clarity.

31:22

You can get Never Binge Again for free at neverbingeagain.com if you click on the free red Reader Bonus section, and a set of food plan starter templates for every type of diet (including paleo), and a set of recordings of Dr. Livingston coaching people through this to see how these theories are actually implemented in practice.

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Dr. Glenn Livingston is a veteran psychologist and longtime CEO of a multi-million dollar consulting firm which has serviced over 500 food-industry clients. Disillusioned by what traditional psychology had to offer to overweight or food-obsessed indivi... Dr. Glenn Livingston is a veteran psychologist and longtime CEO of a multi-million dollar consulting firm which has serviced over 500 food-industry clients. Disillusioned by what traditional psychology had to offer to overweight or food-obsessed individuals, Dr. Livingston spent decades researching the nature of binging and over-eating via work with his patients and a self-funded […] Saskatoon Steakhouse Restaurant Greenville SC 32:44