One man’s quest to reclaim his youth through the “Paleo” diet.   Leave a comment

This blog is about one man’s quest to reclaim his youth through the “Paleo” diet.

After my lean, injury-free teenage years, I’m heading towards 30 as a fatter, less-fit, and more injury-prone 27 year old.  I want to lose the extra 15 lbs. of body fat I’ve slowly acquired since 18.  I want to stop the aches and pains I feel after two hours on the tennis court (I nearly threw out my back on Tuesday after 1.5 hrs of singles tennis).  I want to stop the sugar cravings that leave me cranky.  I want to stop the subsequent “crash” after satisfying this sucrose-corn syrup craving.  I want my health back.

Paleo Food Pyramid, taken from livingpaleo.com.

I’ve decided to try the “Paleo Diet” to achieve these goals (see food pyramid and the “MyPaleo” plate, a knockoff of the USDA/HHS’s recent “MyPlate” above).  After reading articles, books, and watching videos by researchers like Dr. Loren Cordain (“Origins and Evolution of the Western Diet”), fitness gurus like Mark Sisson (“The Primal Blueprint”), and brilliant scientific minds like Gary Taubes (“Why We Get Fat: Adiposity 101″), I’m starting to learn the basics of the diet.  The Paleo Diet consists primarily of animal products  (meat, fish, fowl) along with non-starchy vegetables, fibrous fruit, nuts/seeds and is devoid of any evolutionarily “recent” foodstuffs like grains, dairy, salt, and sugars.  The premise of the diet is that an organism is healthiest when consuming foods it evolved to eat.  This diet is meant to establish a nutritional foundation that restores “biological normality” (to borrow a term from the UK epidemiologist, Geoffrey Rose) by ingesting foods that our bodies evolved to consume and run optimally on during the vast majority of our evolutionary timeline (from ~2 million years ago to 10,000 years ago-see Cordain video).  The idea is that evolutionarily recent foods like agricultural products (i.e., grains ~10,000 years ago), dairy (milk and cheese, ~7,000 years ago), salt (~10,000 years ago with peak usage during the 19th century with pre-refrigeration and increasing usage since modern processed foods), sucrose and high-fructose corn syrup (~300 and 30 years ago, respectively) are unnatural and therefore unhealthy and should be eaten sparingly if at all.  My shift from the modern American diet to a more biologically normal diet should, I hope, reduce my body fat, increase my energy, and improve my mood through the absence of high-GI, insulin-stimulating foods, addictive foods like sugar, and the metabolic state of ketosis.  Will eating “Paleo” in the hypothetical fashion of our hunter-gatherer ancestors reduce my body fat, increase my energy, and improve my mood?  Will I regain this “biological normality?”  We shall see…

The test commences Tuesday, May 1st.  I will thoroughly document weight, body fat (using calipers), and waist measurements in three-day averages (to reduce statistical noise).  I will also exhaustively document all food consumed through pictures.  I will utilize Mark Sisson’s book “The Primal Blueprint” and “The Primal Blueprint Cookbook” as a guide to what I should eat and incorporate various academic articles on the Paleo Diet that I find (especially works by Drs. S. Boyd Eaton and Loren Cordain).  Exercise will also be cataloged after I recover from a recent lower-back injury (sustained on April 24th while getting whomped on the tennis court).

I’m excited to begin the process and see what happens.  It’s on!!!

References (I’m not sure how to create footnotes in HTML so here we go…):

For information on the carbohydrate>insulin hypothesis of “diabesity” (all largely based on the condition of insulin resistance), read “Why We Get Fat: And What to Do About It” by Gary Taubes (Anchor, 2011).  Also, watch a video by Dr. Peter Attia on his “n of 1″ ketotic dietary experiment which resulted in extremely counter-intuitive weight loss and lipid profile results that should make registered dietitians burn their diplomas immediately after watching.

For an article discussing human health promotion and disease prevention through the lens of evolution, read “Evolutionary Health Promotion” (Eaton, S. Boyd et al, 2002).

I’ll dig up more references from my capstone paper but don’t have time now.  Read/watch anything by Gary Taubes and Dr. Robert Lustig.

Shadowing a Sleep Doctor- The Scourge of Sleep Apnea May 9, 2012   Leave a comment

In a recent video, Dr. Robert Lustig, of UCSF Medical School, called obesity “the gift that keeps on giving.”  He was referring to the metabolic effects that “diabesity” in the mother have upon the fetus (aka; epigenetic affect, interuterine effect, metabolic memory of the child, etc.).  We know that obesity in many people is likely a condition of insulin resistance and that this insulin resistance may cause a host of metabolic problems linked to obesity: hyperinsulemia and eventually type 2 diabetes, hypertension and stroke, dislipidemia (low HDL, high triglycerides, high small-dense LDL) and inflammation (hyperglycemia, AGE production, and C-reactive protein) leading to heart disease, cancer (many tumors associated with breast and colon, to name a few, feed off of elevated insulin, insulin-like growth factor, and glucose to increase replicative rate and risk of metastasis), Alzheimer’s (Type III diabetes or “brain diabetes”), gout (high uric acid buildup in blood stream), etc.

Now there’s another “gift” of obesity: sleep apnea.  There now appears to be an epidemic of sleep apnea among the obese.

I shadowed a wonderful physician on Wednesday May 9th for 5 hours who has transitioned from pulmonology work to running a sleep clinic full-time due to the huge business now found in sleep apnea.  He estimated that around 95% of his practice is devoted to sleep apnea while around 70% of these cases are either overweight or obese.

Why does excess body fat cause sleep apnea, i.e. make people awaken at night (“sleep” = at night; “apnea” = to awaken)?

It’s hypothesized that a person’s excess body fat forces their airway closed at night which can cause some individuals to awaken as much as 100 times an hour throughout the night (that’s 800 times during a normal 8 hour night of sleep).  This constant awakening stresses their system (can exacerbate CVD, diabetes, acid reflux) and leaves many people exhausted the next day despite the impression, at least in the patient, that they got a full night’s sleep.

The physician explained it to a patient whose obstructive sleep apnea was causing them to awaken 60 times an hour, or, once-a-minute:  “Imagine if I snuck into your room and strangled you once a minute.  When you wake up, I’m gone.  But I’ll be back 59 seconds later and do the same thing again, and again, and again…hundreds of times a night.  Thousands of times a week.”

Scary stuff.  But accurate.

Not only does sleep apnea place an individual at increased risk of motor vehicle accident, crashing a plane (some pilots suffer from the condition), falling asleep at the job, missing cherished play time with their kids, etc., it also may either generate or exacerbate the conditions of CVD, hypertension, acid reflux, and diabetes.

The stress response causes the body to release adrenaline, which causes the body to dump fatty acids and blood sugar into the system (exacerbating diabetes), raises blood pressure (which worsens hypertension and may eventually lead to stroke), exacerbates acid relux, ie. GERD, by causing the esophageal sphincter to relax and allow stomach acid to enter the esophagus, and all of these conditions likely stress the heart, setting up the individual for increased risk of a heart attack (many obese people also have CHD or CVD…).

A 2005 US Dept. of HHS, AHRQ systematic review estimated that between 2-4 percent of middle-aged adults have sleep apnea.  Given the increased awareness and diagnosis of sleep apnea, and increasing prevalence of obesity in adults, it’s likely that the actual current prevalence may be higher.

CPAP machines (“continuous positive airway pressure”) are given to patients with sleep apnea to keep their airway open and prevent the occurence of sleep apnea.  Modern CPAP machines monitor the time of use, number of SA events, etc. among patients and it does, at least in patients at this clinic, appear that CPAP works very well to prevent the occurrence of SA.

There are side-effects of CPAP, though they’re minor (drying of the throat being the main one).  Still, if patients use the machine faithfully every night, SA diminishes to such an extent that many patients enter the “normal range” of waking 5 or less times and hour.

However, many patients fail to use the machine faithfully.  Like so many aspects of preventative medicine, it is up the patient to use the drug or treatment continuously, day in and day out, for the patient to be spared either disease incidence or disease progression.

Patient adherence is another discussion but, CPAP adherence in SA sufferers appears to help these patients tremendously.  Many see full cessation of SA symptoms and are able to get a full, healthy night of sleep for the first time in, for many sufferers, DECADES.

Treating SA means increased high-quality, REM sleep, which means a happier, healthier, and less accident-prone wakening life for these patients.  Kudos to the doctors who treat this condition and kudos to the marvels of modern medical technology.

However, if the majority of obstructive sleep apnea (and even central sleep apnea- occurring mainly in CVD patients) is due to excess body fat, then most of the SA disease burden in the American adult population could be prevented by not allowing these individuals to become obese in the first place.

This means altering the food environment to make it less “obesegenic” – which is another conversation.  Please see my “Diabesity” page for more information.

Posted May 16, 2012 by robroy777 in Uncategorized

Did HBO get it Backwards? Is Obesity a Cause of Metabolic Mischief or an Effect? Or Both?   Leave a comment

HBO’s “The Weight of the Nation” docuseries airing last night and tonight pushes the message that obesity, excess body fat, causes a host of metabolic diseases (diabetes, stroke, CVD, cancer, Alzheimer’s, sleep apnea, etc.).   And that if we can just lose b/w 5-10% of our body weight, this will fix the dislipidemia (low HDL, high triglycerides, high sd-LDL), hypertension, hyperinsulemia, etc. and put us back on the pathway to health.

But what if they got it backwards?  What if, for many obese people with these metabolic diseases (most falling starting with a precursor condition called “the metabolic syndrome”), the obesity itself is simply an effect of the metabolic disorder (insulin resistance) that causes all of these related metabolic diseases?  And, the subsequent 5-10% of body fat lost is an indicator of improving metabolic health, not a cause of it?

Is obesity a symptom of metabolic derangement or a cause of it?  Is it both an effect and a cause (like sleep apnea)?  Does the insulin resistance condition drive metabolic syndrome (central obesity, hyperglycemia, hyperinsulemia, hypertension, high trigly., etc.) and then the condition of central obesity release harmful hormones that cause the insulin resistance to be exacerbated, as HBO implies?

I’m not sure.  It’s an important topic though because, if obesity is largely an effect, than focusing on obesity only may distract from the important fact that many lean people suffer from insulin resistance (and therefore, are at high risk for diabetes, stroke, and CVD) as well.

Fat seems to be a strong symptom of metabolic derangement, but it’s not the only symptom.  Maybe the entire population should be screened by being given a HA1C test to gauge average insulin levels (over a 3 month period) to check for insulin resistance?

Posted May 16, 2012 by robroy777 in Uncategorized

Day 12 – May 12, 2012   Leave a comment

Weight: 178.4 lbs.

 

Breakfast: 2 eggs scrambled, 1 sausage (~5 oz of meat)

Posted May 11, 2012 by robroy777 in Uncategorized

Day 11 – May 10, 2012   Leave a comment

Weight: 178 (3.6 lbs. down since last Monday; potentially slightly more body fat lost than that as I can do more pullups than 10 days ago)

Breakfast: 3 eggs, fried, 3 pieces of applewood bacon with 6 oz. coffee with half and half

Lunch: 2 handfuls of almonds, 1 handful of blueberries, 1 square of extra dark chocolate

Dinner: 1 Ragin’ Cagin sausage (massive) and ~ 6 oz. of roasted brussel sprouts (olive oil, salt, pepper)

 

Drinks: 1 Wild Heaven Invocation Belgian Ale (12 oz. ) – delicious and very strong

Posted May 10, 2012 by robroy777 in Uncategorized

Day 10 – May 9, 2012   Leave a comment

Body fat: 19.6% (1.4% reduction) with caliper reading 19mm of tissue in abdomen above right hip bone ( 2mm reduction)

Waist circumference: 36 7/16 ” (~.5 inch reduction in a week)

Breakfast: 3 eggs, scrambled in bacon grease, with 4 pieces of bacon.

Lunch: small piece of turkey, 2 baked chicken thighs, 1 drumstick, 1 wing.  Handful of blueberries.  1 square of %86 dark chocolate.

Dinner: 1 handful of almonds, 1 handful of blueberries, 1 wing, 1 thigh (baked), 2 cups spring greens with olive oil.

Posted May 9, 2012 by robroy777 in Uncategorized

Day 9 – May 8, 2012   Leave a comment

I’m not in Athens right now so will weigh in Thursday morning (as I’ve been weighing in mornings) and do body fat and waist circumfrence measurements tomorrow night after returning from Atlanta.  I’ll also take pictures tomorrow afternoon as well to compare with Day 1.  I’m curious if there will be a detectable difference as I have not completely excluded sugar/refined carbs and have begun doing pullups again.  We’ll see…

 

Breakfast: 3 eggs scrambled in bacon grease, 3.5 pieces of bacon (thick cut) with 6 oz. coffee with half and half

 

Lunch: 3 oz. pork tenderloin, 3 Chick-fil-a chicken strips with mayonnaise, 1 small Chick-fila ice cream (25 g sugar…), 1  small decaf coffee with half and half

 

Dinner: 1/3 rotisserie chicken (from Publix – amazingly delicious) with ~60 cals of %86 dark chocolate.

Posted May 8, 2012 by robroy777 in Uncategorized

Day 8: May 7, 2012   Leave a comment

Breakfast: 3 scrambled eggs, 4 pieces of bacon, 6 oz. of coffee with half and half

 

Lunch: 2 hamburger patties (~10 oz. total meat), 1 Chick-fila icedream cone (small), small decaf coffee with half and half.

 

Dinner: 4 oz. pork tenderloin, 4 strips of bacon, 10 asparagus stalks with butter and lemon, 5 carrots with blue cheese, handful of walnuts with cranberries.

Posted May 7, 2012 by robroy777 in Uncategorized

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