Episode 122: Hairy Pigs, Blue Blockers, and Animism, Oh My!

On today’s show we have a rewilding update; we discuss recent media coverage of the Paleo lifestyle (pro and con); a study indicates that artificial sweeteners can disrupt the microbiome and lead to metabolic disorders; we cover Mark Bittman’s thoughts on home cooking; and also an interesting idea about how fire has made us who we are…and it’s not just cooking. The Moment of Paleo segment is titled Animism and Generalities. And After the Bell, it’s a TED talk called The Surprising Science of Happiness.

Links for this episode:

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Episode 123: Two Degrees

This week’s news stories: Soda linked to rapid aging; Green coffee study made famous by Dr. Oz has been retracted; we’ll talk about sleep for teenagers, camping, and hunter-gatherers; a new study suggests hunter-gatherers were smarter than we previously thought. Also: self-sufficiency, Babies, what we might learn from one airline disaster, and Michael Pollan After the Bell.

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Episode 124: Mismatch Theory

On Episode 124 we cover the latest research on brain games and how working irregular shifts affects cognitive ability. Also, what exactly is a healthy gut microbiome? What happens when you use hand sanitizer and then handle cash register receipts? Plus, we discuss why the WHO is blaming pharmaceutical companies for the latest ebola outbreak. Then, in the Moment of Paleo segment, we further the discussion on mismatches. And, in the After the Bell segment, Donnie Vincent talks about what hunting means to him.

Links for this episode:

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Episode 125: Can't Fool Nature

On today’s show: Healthy low-carb diets: fact or fiction? What is the Paleo-Vegan diet? Can supplements assist with memory improvement and Alzheimer’s prevention? Why are the Maasai being handed an eviction slip? We also talk a bit about the late physicist Richard Feynman. In the Moment of Paleo segment, does nudging the world in a better direction matter? And After the Bell, we close with a TED talk about the psychology of positive thinking.

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The Paleo Magazine Guide to Keto

What Is the Ketogenic Diet?

The ketogenic diet is a food regimen that shifts the the body from burning carbohydrate-based fuel to burning fat-based fuel, and it comes with a surprising number of health benefits. Overall, the food eaten on a keto diet is very low in carbs and high in fats. Though it easily overlaps with Paleo, it is distinctly different.

Decreasing carbs until your body burns fat, or “going keto,” may be the newest nutrition trend, but its history dates back to the 1920s. Fasting had long been a treatment for seizures in early medical practice, but it was the introduction of a nutrition plan that mimicked the effects of fasting that had the most influential and lasting effect on seizure frequency.

How does this fasting-with-food protocol work?

The ketogenic diet shifts the substrate for the body’s daily metabolic processes. The human body typically uses carbohydrate—specifically, glucose—as its primary source of fuel. This is glaringly obvious in the case of the sugar- and grain-filled Standard American Diet, but a Paleo diet does not automatically align with a ketogenic diet either. No matter whether your day begins with bagels and Frappuccinos or a homemade sweet-potato frittata, a diet that includes ample carbohydrate is not ketogenic.

A ketogenic diet may be adapted for a variety of nutritional and caloric needs, as well as a variety of “diet approaches.” Whether your preferred method of eating is intuitive or by-the-numbers, the ketogenic diet can be crafted to fit your physiology and your personality

The ketogenic diet is built upon a foundation of dietary fat, with protein and carbohydrate filling in calorie and macronutrient needs depending on the individual. When administered as a part of a medical nutrition therapy protocol, most ketogenic diets maintain a 4:1 ratio of fat calories to combined protein and carbohydrate calories. This makes for a strict, very high-fat, very low-carb diet plan, where 80 percent of calories come from fat, protein calories are calculated using bodyweight, and carbohydrate fills in the remaining calorie requirements.

One method that is gaining popularity in the clinical setting is a “modified Atkins” approach, in which calories are not restricted or measured and carbohydrate is limited to 10-20 grams per day. The ratio of fat to combined protein and carbohydrate calories is approximately 1:1, making this approach more manageable for populations who aren’t accustomed to weighing and measuring foods.

When fat replaces glucose as the primary fuel source, the body produces ketone bodies. This occurs in the Krebs Cycle, also knowns as the Citric Acid Cycle, an energy-generating process that occurs in the mitochondria of cells.

The switch from erratic sugar-based energy to steadier, slow-burning fat-based energy sources has myriad benefits: balanced blood sugar levels, sustained energy, improved cognitive function, mood regulation, and increased efficiency in heart and brain tissue. Research has observed that ketone bodies offer therapeutic benefits to damaged or diseased brains.1

Why Go Keto?

Shifting to ketosis has a myriad of surprising effects on the body’s health. Pursuing ketosis may be beneficial for populations struggling with blood sugar regulation, insulin resistance, or metabolic syndrome. Anecdotal evidence suggests polycystic ovarian syndrome may also be improved by a ketogenic protocol, and current medical research is investigating the impact of the ketogenic diet on neurological disorders like Alzheimer’s disease, Parkinson’s disease, and traumatic brain injury.2, 3

There are few people, however, who should not attempt a ketogenic diet:

  • Patients with inborn errors of fat metabolism should strictly avoid ketosis.
  • Pregnant women have altered macronutrient metabolism during gestation, and as such should not attempt a keto protocol.
  • Breastfeeding women may experience reduced lactation on a ketogenic diet and may want to avoid ketosis or consider supplementing with larger doses of starchy carbohydrate while breastfeeding.
  • Underweight women may experience adverse hormonal or fertility-related effects, and a ketogenic diet should not be undertaken until a healthy, stable weight is achieved.

As always, if you have a chronic disease and think you may benefit from a ketogenic diet, it is best to attempt the protocol under the supervision of a trained clinician.

What to Eat on a Paleo-Friendly Ketogenic Diet

At its most basic, the diet should be made up of ample sources of fat, moderate amounts of protein, and a sprinkling of carbohydrate.

Fat: Makes up the majority of the diet, including nut and seed butters like coconut butter, cacao butter, macadamia nut butter, and sunflower seed butter; animal fats like ghee, schmaltz, tallow, and lard; plant oils like cold-pressed olive oil, coconut oil, and responsibly sourced palm oil; plus olives, coconut milk or cream, and whole nuts and seeds.

Protein: Consumed in moderation, with enough for growth and/or lean body mass maintenance and repair. Include grass-fed or pastured cuts of beef, lamb, or pork; free-range eggs and poultry; sugar-free bacon or other cured products; wild-caught fish and fish eggs; and grass-fed or pastured organ meats. The preferred method of calculating protein needs follows the “one gram per killogram of bodyweight” rule, and this should be adjusted for individual growth or recovery needs. It is important to balance protein with carbohydrate to prevent gluconeogenesis, which depletes the body’s muscle and other tissues when carbs are low .

Carbohydrate: Included in small doses to avoid gluconeogenesis, to add fiber, and to aid in digestion. Include non-starchy vegetables like leafy greens, broccoli, cauliflower, cabbage, garlic, onions, leeks, celery, asparagus, and the like, in addition to low-sugar fruits like berries, citrus, and avocado.

Functional Foods: These items offer benefits that go beyond calorie and macronutrient needs. A holistic ketogenic diet should include bone broth (which is a rich source of collagen, gelatin, and electrolytes) as well as a low-carbohydrate food-based probiotic (like that from coconut water kefir or traditional lacto-fermented condiments like kimchi, pickles, or sauerkraut) and low-carbohydrate sources of soluble and insoluble fiber to nourish intestinal bacteria and promote motility.

Resources and Further Reading

Eat Fat, Lose Fat by Dr. Mary Enig and Sally Fallon
The Keto Reset Diet by Mark Sisson
Keto Clarity by Jimmy Moore
The Keto Diet by Leanne Vogel
Johns Hopkins Epilepsy Center
The Charlie Foundation
Keto News by Dr. Eric Kossoff

Glossary

Ketogenic Diet – A nutritional protocol that shifts the body’s metabolic requirements, allowing it to utilize a fat-based fuel source instead of a glucose-based fuel source.

Ketones – A fuel source produced by the body when glucose is scarce and fatty acids are abundant. The known ketone bodies are beta-hydroxybutyrate, acetoacetate, and their breakdown product, acetone.

Ketosis – A state in which the body primarily uses ketones for fuel instead of glucose.

Protein – A macronutrient composed of amino acids; yields 4 kcal (calories) per gram.

Fat – A macronutrient composed of fatty acids; yields 9 kcal per gram.

Carbohydrate – A macronutrient composed of glucose; yields 4 kcal per gram.

Gluconeogenesis – The process that creates glucose from protein (often tissue) in the body, often in states of stress when carbohydrate sources are not readily available. May occur on a ketogenic diet protocol when protein intake is too high and carbohydrate intake is too low.

Insulin – A hormone secreted by the body in response to high blood glucose that signals the tissues to absorb glucose for use or storage.

 

References

  1. Paoli et al. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. 2013 August ; 67(8):789-96. doi: 10.1038/ejcn.2013.116. Epub 2013 Jun 26.
  1. Baranano KW, Hartman AL. The Ketogenic Diet: Uses in Epilepsy and Other Neurologic Illnesses. Curr Treat Options Neurol. 2008 November ; 10(6):410-419
  1. Gasior M, et al. Neuroprotective and Disease Modifying Effects of the Ketogenic Diet. Behav Pharmacol. 2006 September ; 17(5-6): 431-439.

 

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My Favorite 5 Podcast Episodes of 2017

This past year I had 32 episodes of the Paleo Solution covering everything from salt to sustainability, fasting to the Four Tendencies, and a ton of other health goodies in between.

Maybe you caught ‘em all, maybe you haven’t heard a single one!

Either way…I wanted to share my personal favorite 5 podcasts in 2017. Check them out below (in no particular order 😊)

Side note: did you know ALL my podcasts have transcripts? They’re linked at bottom of each podcast blog!

 

Episode 379: Angela Alt and Dr. Gauree Konijeti – Autoimmune Protocol Diet Study

On this episode of the podcast we have guests Angela Alt and Dr. Gauree Konijeti. Dr. Konijeti is a gastroenterologist, head of inflammatory bowel disease at the Scripps clinic, and currently researching inflammatory bowel disease with an NIH grant. Angela Alt is a certified health coach and nutritional therapy consultant, partner at Autoimmune Wellness, author of The Alternative Autoimmune cookbook, co-author of The Autoimmune Wellness Handbook, co-host of the Autoimmune Wellness podcast.

In this episode we talk all about the Autoimmune Protocol (AIP) diet for autoimmune disease and the study on the efficacy of the Autoimmune Protocol for inflammatory bowel disease done by Dr. Konijeti.

Download Episode Here (MP3)

Download Transcript Here (PDF)

 

Episode 357: Dr. Bill Schindler – Food Foraging, and Evolution of The Human Diet

Dr. Bill Schindler is an associate professor at the department of anthropology at Washington College, and is also the Co-star of the National Geographic show The Great Human Race. Listen in as we talk about foraging for food locally and in the wild, the evolution of the human diet, and much more!

Download Episode Here (MP3)

Download a transcript of this episode here (PDF)

 

Episode 372: Gretchen Rubin—The Four Tendencies

This episode we have Gretchen Rubin back on the podcast. Gretchen is the author of several books, including the blockbuster New York Times bestsellers, Better Than Before, The Happiness Project and Happier at Home. In Better Than Before: Mastering the Habits of Our Everyday Lives, she provides surprising insights and practical advice drawn from cutting-edge research, ancient wisdom, and her own observations, about how we can make our lives better than before.

Listen in as we talk about her new book The Four Tendencies, what it means to be an Upholder, a Questioner, an Obliger, or a Rebel, and how to use that to better your own life and motivation.

Download Episode Here (MP3)

Download a Transcript Here (PDF)

 

Episode 370: Matt Thornton and Peter Boghossian—Critical Thinking in Martial Arts, and Physical Movement for Risk Assessment

For this episode of the podcast we have guests Matt Thornton and Peter Boghossian. Matt Thornton is a personal hero of mine, founder of the Straight Blast Gym organization, and Brazilian Jiu Jitsu Black Belt. Peter Boghossian is Assistant Professor of Philosophy at Portland State University.

Listen in as we discuss critical thinking and fantasy in martial arts, actual effectiveness of certain martial arts, risk assessment and analysis in physical movement, and a lot more interesting stuff!

Download Episode Here (MP3)

Download a transcript of this episode here (PDF)

 

Episode 380: Diana Rodgers—Eating Meat and Sustainability

On this episode of the podcast we have our good friend Diana Rodgers, RD, NTP. Diana is a Registered Dietitian, Nutritional Therapy Practitioner, and lives on a sustainable, working organic farm.

Listen in to this important episode as we talk about the sustainability of eating meat, grazing animals, why sustainability > abs, What The Health, and Diana’s documentary that’s in the works.

Download Episode Here (MP3)

Download Transcript Here (PDF)

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Episode 126: Tamiflu Season

On this episode of Latest in Paleo, we discuss a new study indicating that the Mediterranean Diet leads to a longer life, a couple of new food industry products, a raw milk study, flu season, and a new study about campfires. The Moment of Paleo segment is about taking a “sensitive” approach to food. And After the Bell features a TEDx talk about sleep.

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What’s the difference between the Paleo and Ketogenic diets?

Hey folks!

I’ve had a lot of people ask ask for a concise breakdown on what the similarities and differences might be between the Paleo and Keto eating approaches. Not sure if this fits the bill of “concise” but here is a video Nicki and I shot to try to address this topic. Let me know if this helps clarify any confusion you may have had and please do share any question you still have. The only way I can help y’all is to know where you might be stuck. At the end of the video we mention a new project I’ve been working on, click here if you’d like to learn more about that.

 

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