Those who choose to limit conventional dairy as part of their Ancestral/Traditional/Paleo eating plan are often asked:

“No milk?! But how will you get CALCIUM?”

They’re convinced by the conventional wisdom (and the USDA’s MyPlate), which tell us – by endorsing low-fat dairy – that such a processed “food” is an absolute necessity when it comes to getting calcium.

Fortunately, they’re wrong.

Leafy greens and homemade bone broth – one of my absolute favorite superfoods – are sources of calcium that are highly bio-available (easily absorbed and utilized by the body). I wouldn’t worry about calcium status if plenty of veggies and bone broths were in the rotation – they are far better choices than ultra-pasteurized skim milk (not to mention the nutrient-poor or “fortified” grain-based cereal that milk is likely poured over).

Beyond that, here are a few truths to consider with regards to this question. Unfortunately, the old “acid-base balance” balance answer isn’t totally accurate.

(I must point out: I live “Paleo” with a good dose of “Weston A. Price” mixed in. See HERE for details. I don’t think all dairy is evil – and I have no hard-and-fast dairy “Manifesto,” – but I do think a responsible consumer of dairy products needs to be well-educated. See my All About Dairy posts at Steve’s Original: Here, Here and Here.)

The Calcium Answer: The Short Version

We eat Nature – not pasteurized, homogenized, de-fatted Products like skim milk, where the final product is only a shadow of its original form; and where we have no knowledge of the source or the health of the animal that provided it. Homemade broth – a mineral-rich, traditional food – is a higher-quality source of calcium and minerals (and other great things, like collagen). Vegetables provide calcium too.

Whether you’re concerned about calcium intake or things like Osteoporosis, realize that it’s not about quantity anyway. It’s about giving your body the tools to use calcium efficiently and properly. We do this by getting the co-factors that MAINTAIN quality bone. Co-factors are everything from balanced blood sugar to other vitamins and minerals, fatty acids, and even exercise.

It’s ignorance of this fact that’s caused doctors and Big Pharma to have dairy-calcium tunnel vision. Incidentally, leafy greens are higher in calcium, calorie-for-calorie, than milk, and have none of the allergenic properties of standard, grocery store, corn-fed, factory-farmed, pasteurized, homogenized dairy. Homemade bone broth is rich in other minerals, like magnesium, as well.

(Okay, so that’s a bit of a mouthful. But it seems the ubiquitous “got milk?” campaign hasn’t really improved peoples’ overall bone health – judging by the ever-present advertisements for drugs that “fight osteoporosis.” Something’s not right.)

We’re incredibly bone-centric when it comes to this issue – understandably so, since 99% of our calcium is stored in our skeletal system. But truly, it’s not about how much calcium we take in. It’s about balancing bodily systems with Real Food so that the body can maintain homeostasis, optimize nutrient absorption and utilization, and – of course – maintain excellent bone health.

With that…

The Calcium Answer: The Complete Version

Summary: If you’re following an optimized, “Paleo Plus“ plan rich in bone broths and fat-soluble vitamins – you’ve got your calcium status locked in!

The most important thing to understand is this: the way your body uses calcium – including how your bones maintain density and quality – is entirely dependent on co-factors.

Here’s a rundown:

 Co-Factor 1: Hormonal Balance.

The body obsessively regulates both blood pH and blood sugar balance.

Buffering blood pH involves the alkalinizing properties of calcium. The parathyroid gland releases Parathyroid Hormone to regulate blood calcium (thereby buffering blood pH) by initiating osteoclastic activity. Calcitonin (released from the thyroid) counter-balances this process by inhibiting osteoclastic activity. Estrogen and progesterone “check-and-balance” one another when it comes to calcium as well.

(Another problem in modern life? Xenoestrogens. Estrogen-mimicking substances like soy and plastics that skew this balance.)

The body prioritizes blood sugar balance so highly because it profoundly affects your hormonal balance and signaling. If your blood sugar is out of control, nothing else will fall into place – including calcium balance. Elevated blood sugar, stress, and resulting cortisol disregulation and adrenal stress increases calcium mobilization from the bones – as in, they reduce bone density.

The parathyroid gland also signals the body to produce specific binding proteins for the minerals it needs – for example, calcium. (Yet another signaling loop that’s inhibited by a bad diet.) A good way to prove that the modern governmental dietary recommendations are a breeding ground for disregulated blood sugar is my side-by-side comparison of the glycemic load of two plans: the first, a Standard American “healthy” plan; the second, a sample “Paleo” plan. (And this plan doesn’t include bone broth – imagine how many minerals it would add!)

Co-factor 2: Hydration (Water & Electrolytes)

I won’t obsess over this, since we all know how important hydration is to health. Water, broth, and water-dense foods like whole proteins and vegetables are extremely hydrating. Soda, however, is not – it’s important to note that the orthophosphoric acid in soft drinks may cause bone breakdown, especially with high consumption over time. A balance of electrolytes is in the body is important. Himalayan or Celtic sea salt is a great addition to the diet, although adding excess refined salt to a Standard American Diet filled with packaged and processed foods is not recommended. (6)

Also – kick the Cola.

Co-factor 3: Don’t Take Counterproductive Drugs.

I’m not talking about the fun kind of drugs (although you should probably toss those as well). Big Pharma has created some truly gnarly “solutions” to osteoporosis ( like Boniva). These drugs literallyinhibit osteoclastic activity. This means they keep bones from breaking down – and stop the natural, necessary and constant process of bone remodeling. OsteoBLASTIC activity without osteoCLASTIC activity means bones become more dense, but NOT stronger. In fact, Dr. Mercola calls these drugs “poison.” (Sorry, Sally.)

Co-Factor 4: Digestion.

The body must have adequate HCL (Hydrochloric Acid) to absorb calcium. Modern acid blockers like Nexium and Prilosec literally stop the production of stomach acid, and because of this, nutrients can’t be absorbed properly. This wreaks havoc across all bodily systems, because they all require adequate nutrients to function properly. (In fact, you want MORE stomach acid, not less!)

Additionally, dietary factors – like the consumption of gluten and grains – can interfere with nutrient absorption in the gut. Specifically, the phytic acid in grains can bind to minerals like calcium, magnesium and zinc, rendering them indigestible. (6) This becomes a marked problem in a Standard American Diet, which is dangerously rich in these “mineral binders.”

Co-factor 5: Other Minerals & Vitamins

Your ability to absorb and utilize minerals is absolutely mediated by the components of the foods you eat.

Adequate intake of magnesium and Vitamin D are the co-factors you’ll hear about most often. But it’s not about hammering your body with one at the exclusion of another. Calcium, Magnesium and Vitamin D are not the Three Musketeers. They’re more like the Executive, the Legislative, and the Judiciary: they’re not always friends, but they keep one another in check. They even inhibit one another – but only when necessary.

Vitamin D works with Parathyroid Hormone to increase blood calcium. It also regulates the depositing of calcium in the proper areas to protect the body from improper calcification (like arterial calcification – also known as clogged arteries). If the body isn’t pulling adequate calcium from the diet, it’ll come from the bone.

Magnesium is involved in calcium transport, but it will also block calcium pathways as needed – acting as a counter (a “relaxer”) to calcium’s properties of contraction. Magnesium also helps convert Vitamin D to its active form, which allows for calcium absorption. (1)

I write at length about the extremely important, often deficient Vitamin K2 in my post “Why You Need Vitamin K2.” Check it out – Vitamin K2 is active in everything from bone synthesis and formation to fertility and skin health. You can supplement with it, you can choose grass-fed, full-fat dairy products like butter and ghee, or you can buy the ancestral food High-Vitamin Cod Liver Oil/Butter Oil Blend, which provides vitamins A, D and K2 in proper proporiton. While most “Paleo” folk don’t do dairy, this post may shed some light on why certain types of dairy may be good to go.

Other minerals are critical as well. Calcium must also be in-balance with potassium and trace elements like boron, copper and zinc. (3)

This balance is critical, and nearly impossible to achieve definitively using supplements and a Standard American diet. Step back, eat well, and let your body fall into balance based on its innate ability to prioritize and utilize the nutrients from Real Food (and Sunlight).

Co-Factor 6: Fatty Acids

Fatty Acids are responsible for the transport of calcium across cell membranes. Polyunsaturates decrease the stability of the cell membrane, and saturated fats strengthen it. That’s why both – in natural form – are critical to homeostasis. Natural polyunsaturates are found in abundance in oily fish, and saturated fats are found in coconut oil and ghee. Lard and tallow are great sources as well.

Additionally, fats and cholesterol are critical in the creation and synthesis of hormones (discussed above), although not all Fatty Acids are created equal. A study from Purdue University indicated that high levels of free radicals from linoleic acid (an Omega-6 fatty acid found in excess in the Standard American Diet because it’s found principally in unhealthy, highly processed fats like corn and soy oils), interfered with bone-building. (2)

Co-Factor 7: Exercise.

Exercise builds bone strength. (I think the audience understands this one.)

So there you have it: The Calcium Rundown. Memorize it. Carry a copy with you at all times. An optimized “Paleo Plus” plan – with some Weston A. Price thrown in – takes care of calcium status by being naturally replete in both calcium and the 7 Calcium Co-Factors. Processed foods and the Standard American Diet are NOT high in these co-factors. End of (long, delightfully complex) story.

(1) Katherine Czapp. Magnificent Magnesium. Wise Traditions in Food, Farming and the Healing Arts. Quarterly Publication of the Weston A. Price Foundation, Fall 2010.
(2) BA Watkins et al, “Importance of Vitamin E in Bone Formation and in Chondrocyte Function” Purdue University
(3) Sally Fallon and Mary G. Enig. Do High Protein Diets Cause Bone Loss? Myths & Truths about Osteoporosis. The Price-Pottenger Nutrition Foundation quarterly journal
(4) Dr. Mercola, Mercola.com.
(5) Wright, Jonathan and Lane Lenard. Why Stomach Acid is Good For You.
(6) Lindeberg, Staffan. Food and Western Disease.

A quick primer on fermented foods:

There are different catalysts for fermentation that yield vastly different products. With regards to alcohol, yeast acts on sugar to create beer.

Beyond this is an entire world of fermentation that we don’t often discuss. This is the world of lactic acid fermentation, and you may want to get to know this world a little better – especially if you’re an athlete gearing up for competition and looking to optimize recovery in every way possible. I’ve talked about traditional foods like liver as a perfect option for athletes; and fermented food & drink may be in the same category.

Bacterium thrive on carbohydrate, and transform it into other beneficial substances as they work. Lactic Acid fermentation is the process by which a certain type of bacteria acts on sugars to create lactic acid. (This lactic acid is separate from the lactic acid produced in the cells via athletic exertion). The LA we’re discussing is in the intestinal tract – a healthy digestive system will have lactic-acid producing bacteria working diligently to enhance and optimize digestion and assimilation of minerals. The term you’ll hear is “probiotics” – lacto-fermented foods add “good flora” to the gut and alleviate much of the digestive load. Gut flora is the next frontier of nutritional research.

Lactic Acid fermentation is also a preservation and enhancement technique – the process increases the vitamin content of foods (fermentation multiplies the vitamin C content of sauerkraut, for example) and also supplies digestive enzymes, taking much of digestion’s energetic burden off the body. Pickles are traditionally lacto-fermented, as are Kefir and Kombucha, which are fermented beverages.

There’s even a company – PicklePower.com – that supplies a pickle juice drink based on its ability to combat muscle cramps better than water. The key appears to be the vinegar, which is yet another fermented product!

Fermented beverages contain minerals and electrolytes. They were traditionally thought to quench the thirst of physical activity better than water alone. The same attributes of the ingredients in Gatorade (a formulation based on research indicating that mineral replacement and electrolyte delivery is more efficient in the presence of sugar) are present naturally in lacto-fermented foods and drinks, and the Gatorade has none of the digestive or vitamin-enhancing benefits. Again: Gatorade’s formulation is based on evidence that small amounts of sugar increase the uptake of electrolytes and minerals. Lacto-fermented beverages do this in a additive-free context, without industrial processing, better – with added digestive benefits.

You may want to add some fermented beverages to your recovery regimen (once you’re sure you digest them properly). If you’re using dairy as a post-workout drink – and I would caution you to use raw, grass-fed dairy products only – you should absolutely consider using Kefir.

While standard chocolate milk has become popular as a recovery drink, the only studies I’ve read that aim to prove this strategy effective are sponsored by associates of the dairy industry.

Consider the following from the Winter 2010 issue of Wise Traditions, the quarterly journal of the Weston A. Price Foundation:

The nutritionist for the Washington Redskins recommended “whole grain cereal, skim milk, energy shakes, low-fat chocolate milk (after workouts), lean meat, egg white omelets, peanut butter and jelly, and lots and lots of whole wheat bread. By Thanksgiving [2010], the Redskins had the longest list of injured players in the league…by contrast, the Philadelphia Eagles, whose trainers recommend a more caveman-like diet and pickle juice during practice, have one of the lowest injury rates in the league.”

A caveman-style diet and traditional beverages give a professional team that added “edge?” I’m convinced.

Sources:

American Gastroenterological Association: Physiology of Intestinal Fluid and Electrolyte Absorption.
Sally Fallon, Nourishing Traditions
Wise Traditions V. 11 No 4, Winter 2010

Click HERE to view the Disclaimer.

Athletic nutrition is a tough subject because it’s so highly individual. What are your goals? What type of activity are you engaged in – “Cardio?” Strength? Metabolic Conditioning? Are you training for an event, or training in perpetuity for the daily grind? How old are you, and what is your physical condition?

Different goals require different strategies, but there are a few concerns that apply to all. There is always talk about post-workout nutrition (we’ll return to that later), but workout-specific (and post-workout) nutrition is nothing absent the backdrop of a proper, nutrient-dense, whole-foods diet. You may think you’re eating well, but if you’re not zeroing-in on the following everyday techniques, you won’t reap maximum benefits from your post-workout nutrition.

Many people are well-served with a post-workout fast rather than targeted post-workout nutrition. Until you’re as lean as you want to be; until you’re seeking super-human performance and keeping every element of your lifestyle targeted toward that goal, PWN may be totally unnecessary and a PWO fast most effective.

As previously stated, post-workout nutrition without a good overall diet (focused on a few critical “ancestral wellness” points), is an overall hindrance to performance.

To maximize recovery using tools in the overall diet, Coach Michael Rutherford and NorCal Strength and Conditioning owner/ New York Times Bestselling author Robb Wolf have repeated the mantra: One gram of protein per pound of bodyweight. But the source of your protein is extremely important, with the caveat of keeping your diet full of ancestral, vitamin-rich sources of nutrients.

What sources are “good,” and what sources are “bad?” Generally, whole-foods sources of protein are best. However, liquid nutrition is useful if it’s the proper kind. Raw milk kefir is excellent and comes highly recommended by Dane Miller of Garage Strength. Whey protein, however, may not be ideal if not properly sourced – the processing can create problematic compounds like MSG.

Here’s why I’m so “pro” on fats and ancestral foods like liver and egg yolks (and why I’m not a fan of the traditional protein powder route): Anecdotally, I observe that athletes – people eating higher-protein diets – and, specifically, folks chugging protein powder drinks, may not pay as much attention to the fat content and quality in their diets.

This is problematic for a few reasons:

Pre-formed Vitamin A is a “bodybuilding” nutrient. According to Chris Masterjohn, a PhD candidate in Nutritional Sciences at the University of Connecticut and researcher of Cholesterol and Vitamin A:

“The utilization of protein requires vitamin A […] Vitamin A is not only depleted by a high intake of protein, but it is also necessary for the synthesis of new protein, which is the goal of the bodybuilder.”

Research from the overall article leads me to surmise that a generally lean-protein-eating athlete could be restricting his own progress.

Second, inadequate natural, quality saturated fat intake within a high-protein diet can deplete the body of vitamin A. (A convincing argument that we have evolved to enjoy the “complete package” that traditionally valued cuts of meat offer: fat-soluble vitamins; a mix of fatty acids, including saturated; and all-important protein. And please – avoid soy protein.)

So what are you looking at for maximizing the everyday?

1: Plenty of good saturated fat from coconut oil or pastured animals. (Fatty steak & vitamin-A-rich eggs for breakfast. Perfection!) Find a way to incorporate high-quality liver into the diet. Seek out grass-fed options for kefir and test how your body reacts to the beneficial probiotic beverage for a potential recovery aid.

2: Manage your adrenals. Adrenal dysfunction can look like many things, as explained in Adrenal Fatigue: The 21st-century Stress Syndrome by James Wilson. What at-home techniques are available to treat adrenal fatigue? Most powerful are diet and stress management. For every stressful moment in life – including taxing exercise – there should be a counter-balance of meditative, deliberate relaxation. Whether that’s yoga, quiet reflection, or a slow walk around the neighborhood is up to you. Watching television or browsing the internet is a brain-stimulating activity and does not qualify as a relaxation technique.

3: Manage your insulin. This is key to becoming as lean as you desire. It’s also foundational to long-term health, and a huge selling point for a Ancestral Wellness lifestyle with moderate-to-low carbohydrate intake. Prioritize protein and fats (including saturated) for satiety and long-burning energy, and fit in carbohydrate using vegetable matter and sparse amounts of fruit. You may need to adjust carbohydrate based on your level of athletic activity.

4: Read Dane Miller of Garage Strength’s “Top 10 Lifestyle Changes to Improve Training.” Lots of good advice for triaging the entire lifestyle, with an emphasis on ancestral values. (Be sure to check out his amazing “Strength Farm” concept!)

Once you’ve got these things in-line, adding some strategic Post-Workout nutrition may be beneficial. Look for this in Nutrition for Athletes, Step Two.

Click HERE to view the Disclaimer.

Step Two is all about your Game-Plan for the Post-Workout.

We previously discussed the need for certain nutrients in the everyday diet to lay the foundation for athletic nutrition. That’s “Step One” in Nutrition for Athletes, and it applies to any athlete, whatever the discipline.

Athletes sometimes fixate on post-workout nutrition, and it’s a complicated matter. Much of the so-called “research” and common recommendations spring from the multi-billion dollar supplement industry, where the desire to sell a protein shake is greater than the desire to create a well-rounded athlete. There are some extremely on-point real-food advocates who approve of certain quality supplements (Charles Poliquin comes to mind) but the overall minefield is tough to navigate.

Many supplements (you could consider them “fragmented foods” – products like Muscle Milk, many low-grade protein shakes, and drinks like Gatorade) are artificial, of poor quality and limited utility, and have the potential to do more harm than good. That’s why many “Real Food” and “Ancestral Wellness” devotees tend to favor whole foods post-workout – sweet potato (whether homemade or bought as baby food), yams, salmon, chicken breast, applesauce, and coconut are commonly seen. Depending on the nature of the workout (exclusively strength, extreme metabolic conditioning, short, long, etc.) the macronutrients may look slightly different. But before we talk about that, we need to talk about an often-neglected aspect of the post-workout window: Digestion.

Backing up: A workout itself is done with the input of the sympathetic nervous system, which is one of the two main branches of the autonomic nervous system (“ANS”). This is the system that governs the fight-or-flight response – one we often refer to as being accessed during intense exercise. The sympathetic governance initiates lung dilation (for optimizing oxygen intake), the secretion of adrenaline, and all those survival-oriented responses in the body. The sympathetic system also inhibits the action of the digestive tract – the body, in this state, is not concerned with digesting.

Digestion is a function of the parasympathetic nervous system. This is an entirely opposite, yet complementary, branch of the ANS that deals with the “rest-and-digest” activities of the body – things like the assimilation of nutrients and the synthesis of glycogen. Glycogen repletion is one of the fundamental goals of post-workout nutrition, but it is probably not optimized outside the parasympathetic state using foods that are digestion-intensive.

I often talk about eating good, whole foods. I also often talk about optimizing digestion. But there’s not enough focus on the intersection of digestive capacity and intense exercise, and how that interacts with a “Real Food” philosophy. There may need to be a few compromises.

Generally, I would advocate that the everyday exerciser and weekend warrior fast immediately post-workout, paying attention to results for a few weeks to establish a baseline; then, if desired, add in easily-digested sources of post-workout macronutrients and gauge results again. How is digestion? How is recovery? Is recovery any different with immediate post-workout nutrition, if all other dietary factors stay the same?

First, I’ll talk protein: Despite much insistence to the contrary, it’s not important for most people to immediately chow down post-workout. Whole-foods protein in the hours post-workout is beneficial, as is whole-foods sources of healthy carbohydrate or fat, but I believe that it’s a mistake, in most circumstances, to ask the body to digest and assimilate a good hunk of meat, for example, when you’re still coming down from that fight-or-flight state. In this case, if you’re determined to shuttle protein into the body immediately post-workout, there is no better whole-foods source than (gasp) Kefir. Click here for a phenomenal explanation as to why. You may even want to use a high-quality whey protein (like that from US Wellness Meats or Stronger, Faster, Healthier) if you’re at your desired level of leanness and kefir doesn’t appeal to you.

I know, I know – why not “real food?” Because for hard-hitting athletes, the post-workout period is a delicate balance between quick repletion and your body’s ability to digest without problems. Quality foods that are quickly digested, when properly strategized, do the job of post-workout nutrition without over-burdening the digestive system. The key there is QUALITY, and to never over-use the liquid nutrition, especially if you’re not as lean as you’d like to be.

I’m NOT advocating all “fractional foods” post-workout. Let me assure you: I’m 100% in favor of an “Ancestral Wellness,” whole-foods, nutrient-dense way of living and eating. It’s the backdrop of a healthy athlete’s nutritional profile. But there are certain compromises that must be made when it comes to digestion and assimilation of nutrients in an intense exercise scenario.

Let’s address post-workout carbohydrate next. The immediate post-workout period – approximately 30 minutes from the time the last kettlebell drops – is home to something called “non-insulin mediated glucose transport.” This simply means that immediately post-workout, you can shuttle glucose into the cells without the typical action of insulin – and much of our understanding of health rests on the management of insulin over time. This is a good thing, and reason to consider eating many of your daily carbs within this window. But if you’re not “parasympathetic” at this moment – and you’re probably not – you may set the stage for some intense digestive upset.

This can be interpreted in a few ways: First, you can accept that you’re just not ready to chow. Quite simply, you’re not in an optimum state for digestion, and your food won’t be effectively digested or assimilated. You can ride out that heightened insulin sensitivity as a leaning-out strategy, which is a reasonable tactic. There are individuals who simply don’t digest well post-workout, and they’re better off embracing the fasting period. This is a perfectly acceptable strategy for almost all “weekend warriors” and those without competition-oriented goals.

The exception: If your instinct tells you that a particularly impossible workout has left you completely depleted. Always prioritize your instinct first. Trust it.

Coconut water, enhanced with a bit of Celtic Sea Salt, is a good and easily-assimilated post-workout drink for replenishing electrolytes. I also like post-workout drinks using blended berries. Again – what kind of athlete are you? Are you as lean as you’d like to be? Do you perceive that your recovery is enhanced by post-workout nutrition?

The next way to look at that post-workout sympathetic state is to attempt to overcome that immediate lack-of-hunger and strategize an effective way to assimilate nutrients and replenish muscle glycogen within that 30-minute window. This would be appropriate for a hard-hitting CrossFit athlete needing to replenish glycogen for consistent hard training. So what to do?

A conscious effort to create a meditative state post-workout affords you the best chance to “switch,” or take your body from sympathetic to parasympathetic and optimize your capacity to digest and assimilate. Rather than standing, chatting, or agonizing over the training numbers, you can sit – in a cool, darkened space, for example; close your eyes, breathe deeply, and meditate for a few minutes to attempt to rein in the stress response. This may allow you to digest properly within that 30-minute window.

Sound hokey? Do we all need to light incense post-workout and chant “Om?” Not exactly. But there’s a fundamental disconnect between the idea of post-workout nutrition and the bodily processes needed to optimize the tactic for the typical athlete’s goals.

While the whole-foods approach is healthy, it’s not without its limits. That’s why I actually like things like coconut water, pickle juice (See Fermented Beverages: A New Post-Workout Strategy) or bone broth (with a pinch of Celtic Sea Salt) to replenish bodily electrolytes. These are quickly-digested sources of nutrition that the body doesn’t have to labor to assimilate. Kefir is, in essence, both probiotic and pre-digested, so the system isn’t burdened excessively by that either. Further, although kefir is a dairy product, the fermentation destroys IGF-1. IGF-1 is a common deterrent for many folks when it comes to dairy products, but you won’t find it in kefir. Milk sugars are also consumed in the fermentation process. While I like Loren Cordain’s raisin suggestion (see The Paleo Diet for Athletes) and the standard sweet-potato-and-cinnamon (sometimes plus applesauce), provided you’ve got the digestion working properly, I don’t think it’s the only way to go; nor do I think it’s the only consideration when it comes to overall athletic development.

Coconut milk and oil are excellent fat sources for active, fat-adapted people, as the medium-chain triglycerides are burned preferentially as fuel and bypass the need for bile salt emulsification.

It’s also important for recovery and performance to be sure you’re taking in adequate Omega-3 fatty acids from whole foods outside the post-workout window (oily wild-caught fish like sardines are an excellent source).

Beet Kvass (like that from Zukay Live Foods) peri-workout (within the actual workout window) may be an effective way to increase athletic capacity, as it may reduce the amount of oxygen required in intense exercise, according to a study published in the Journal of Applied Physiology.

Also important is to ensure that the post-workout nutrition, if implemented, is gauged according to the type of activity you’re doing. This post from EliteFTS provides some excellent carb-to-protein guidelines; and although it’s not entirely in-line with the philosophy of this post, it’s a good source of food-for-thought.

Sources:

“Omega-3 Fatty Acids and Athletics.” Artemis P. Simopoulos, MD. From the Center For Genetics, Nutrition and Health.

Curriculum of the Nutritional Therapy Association, 2011

“Is the Gut an Athletic Organ? Digestion, Absorption and Exercise.” Published in Sports Medicine, April 1993.

“Branched-Chain Amino Acids Supplementation Enhances Exercise Capacity and Lipid Oxidation During Endurance Exercise After Muscle Glycogen Depletion.” Published in Journal of Sports Medicine, 2011.

“The Role of Lactate in the Exercise-Induced Human Growth Hormone Response.” Published in the British Journal of Sports Medicine, 2008.

Journal of Applied Physiology. “Beetroot Juice Lowers Blood Pressure and the O2 Cost of Exercise.” December 23, 2010

Click HERE to view the Disclaimer.

Use the information I discuss at your own will. Use it as a jumping-off point for your own research and experimentation – no matter how trusted the professional, you should always seek verification on your own terms. Realize that while certain guidelines are excellent foundations for nearly everyone, each person has individual needs, physiological requirements, even lineage that make their specific questions and experiences unique. So I say – take my advice with a grain of salt.

Which flows perfectly into this post on Sodium intake.

Salt, or sodium chloride (NaCl), is the subject of historical reverence. It meant life, preservation and flavor. It means I don’t bruise my buttbone again trying to skate down the icy driveway to my car in the winter. It balances our cellular electrolyte balance. While the industrialized world slowly edged into salt-phobic territory, tropic dwellers knew that salt is a critical component of hydration. I believe that governmental recommendations for reduced salt intake alone are basic Dietary Dogma; there is not enough evidence to suggest that salt alone is the major player in hypertension or any chronic disease.

However, there IS a definite connection between elevated insulin, elevated blood pressure and hypertension. While the kidneys are efficient at excreting excess salt, chronic elevated insulin causes the kidneys to retain sodium outside normal functional bounds via manipulation of the hormone aldosterone (which is responsible for balancing both sodium and potassium), thus causing the body to retain water and increasing pressure in the veins and arteries. (More on the insulin-salt-aldosterone connection is available via a recent article “Low-salt diet increases insulin resistance in healthy subjects” from the journal Metabolism, Clinical and Experimental) I am much more inclined to demonize the Standard American Diet – heavy in carbohydrate, low in insulin-neutral healthy fats and totally ignorant of the importance of food quality – in issues commonly associated with salt consumption. Sodium, like fat, is critical for bodily function; but we obtain salt, carbohydrate, trans fat and hydrolyzed, hydrogenated crud in utterly unnatural quantities when consuming processed foods without regard for food quality.

Salt used in fermentation, a la sauerkraut, can mitigate the growth of “Bad” bacteria, while beneficial bacteria can still thrive in the salty environment. This is also why salt is so valuable in food preservation, and why fermented foods are valuable in enhancing digestion. From an evolutionary standpoint, our common heritage is oceanic. We came from the ocean. Our bodily mineral balance is strikingly similar to the ocean itself. Dr. W. L. Bloom, as early as 1962, concluded that dietary carbohydrate was the culprit in disregulating our body’s capacity to handle salt. This sounds suspiciously like the Saturated-Fat Truth vs. Dogma (Gary Taubes would agree).

I differ from Professor Loren Cordain in that, while I agree a hunter-gatherer may not have had access to salt the way we do today, we should not shun salt completely; we should shun processed foods, be reasonable and not obsessive about the specific nutritive components of the naturally balanced Paleo Lifestyle, and not worry about the use of salt for preservation, seasoning or flavor. Roasted Brussels sprouts just aren’t the same without salt. Cordain specifically references the effect of salt in a net-acid yield in the body; but according to Cordain, this effect is mitigated by foods that alkalinize like…wait for it…vegetables. I believe Cordain speaks to the general population with his stringent views on salt and saturated fat; those of us with a good handle on the “Paleo” way of life need less hand-holding as we get to know and trust our bodies more.

A quick caveat: based on the work of Dr. Robin Felder, it’s clear that some folks ARE salt-sensitive outside “normal” boundaries, whether they have high blood pressure or not. This doesn’t mean sodium is “bad” on a broad scale. It simply indicates salt sensitivity. Some people are more sun-sensitive than others. This doesn’t mean we should start construction on the universe’s largest fire extinguisher. The best way to find out if you’re “salt-sensitive” without spending big bucks? Cut down on salt for 3-4 weeks and see how you feel. Add a little back, and see how you feel.

A discussion of sodium wouldn’t be complete without mention of everyone’s favorite Jerky – PaleoKits. (Even the Doctors Eades recommend Jerky as a snack in Protein Power). A Large PaleoKit contains 927 mg sodium and a Large coconut 950 mg. This is well below the ADA’s “upper limit” for sodium, which is approximately 2,300 mg per day. (One teaspoon of salt contains about 2,300 mg of sodium.) However, based on the work referenced above (and this post), the outer limits of salt tolerance is widely varied and highly individual. There is absolutely no reason not to enjoy your favorite jerky as part of a good, solid Paleo-style Plan that’s free of salt-added, artificial-ingredient-filled packaged and processed foods; high in veggies; and low in obsessive behavior. 

Celtic Sea Salt or Himalayan Sea Salt are my hands-down favorites for their additional mineral content.

Sources:

Cordain, Loren: The Paleo DietGenetic variations help predict risk for salt-induced high blood pressure
The Salt Institute: Food Salt & Health Metabolism, Clinical and Experimental: “Low-salt diet increases insulin resistance in healthy subjects”

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Via: Term Life Insurance

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Somehow, a condiment as ancestrally valued as Soy Sauce led me to believe any and all Soy Hype. I tried soy “peanut” butter, soy milk, and Tofurkey. While traditionally-prepared soy sauce, a fermented product that has been enjoyed by some cultures for centuries, is likely a fine dietary addition, what on earth led me to believe that modern, processed-soy garbage was equally permissible? Because both contained the word “soy,” and one of them tasted good?

I was so oblivious to the puppetry imposed on me by profit-driven industries that I never once thought I was being sold a bill of goods. All soy is healthy, right? All soy is good, right?

Oh, so wrong. While, for some, soy sauce is well-tolerated, soy protein is an entirely different animal plant. We need easily-assimilated animal protein – in varying degrees based on the phase of life – but the fact remains that it comes with a biologically-appropriate amino acid profile that is utilized most efficiently by the body. Even traditional vegetarian cultures (Hindus, for example) used protein-filled animal products like raw dairy.

Soy: 10 Reasons Why Not.

1. The soy industry has worked tirelessly to discount the studies indicating that soy can have an estrogenic affect via its isoflavones, or phytoestrogens (plant-based estrogens). Don’t be fooled. Soy can lower testosterone levels in men. Monks regarded tofu as an aid to neutralizing sexual urges (3). Monsanto’s Genetically Modified soybeans were fed to cows who subsequently produced more milk, indicating a hormonal boost from these plant estrogens (6) and proving that soy is a potent hormone disregulator.
2. Tofu has been lauded as a large part of what made the Okinawans so healthy. But it’s now understood that items like lard, organ meats, pork and fish compose a large proportion of the Okinawan diet (4).
3. Soy has devastated many “cottage industries” worldwide, preventing land from being used for local, sustainable agriculture and demanding production for export instead. (6)
4. Soy is one of the most common dietary allergens. While this doesn’t make a product inherently bad, when you stack up the next two factors and consider the unnaturally high “hit” you get of them with modern soy consumption patterns, you’ve got a wellness mess on your hands. These factors are…
5. Protease/Trypsin inhibitors: These interfere with critical digestive enzymes, which can affect protein assimilation and cause pancreatic distress.
6. Phytates: In an individual with compromised gut flora (hint: this is almost everyone), these can bind with important minerals like Calcium, Magnesium and Zinc, keeping the body from utilizing them properly. While some phytates may have beneficial effects in certain pathologies, the volume of soy phytate does not bode well for digestion or health.
7. Soy is present in food that’s not actually food. Salad dressings are full of “partially hydrogenated soybean oil” and meat-replacement products like Tofurkey are made of soybeans, plasticisers like wheat gluten, and fragile, polyunsaturate-heavy canola oil. Soy protein extraction is a complicated, chemical-and-machine-intensive process that leaves virtually none of the original plant intact. This is the soy that appears in meat-replacement products and pet food. Soy Protein Isolate was originally approved only as a binder for cardboard boxes. (6)
8. Soy infant formula alone is devoid of usable calcium, Vitamin A, zinc, Vitamin K, and other nutrients available in breast milk. As a result, it is fortified with supplements from amino acids to vitamins & minerals because it does not contain these naturally. These additives do not mitigate the potential estrogen hit, nor do they make the formula readily assimilated by the body. (6) Soy formula may also have an adverse affect on the infant immune system. (7)
9. Soy can contribute to infertility in humans. (8)
10. The Chinese used soy as a soil nitrogen fixer for other crops, considering it inedible until about 2,500 years ago when they discovered that potent trypsin inhibitors and phytochemicals present in soybeans were disabled through fermentation. (1, 2) But we don’t ferment our Soy Milk soybeans. Soy Milk, Soy Joy bars, and edamame are not the same animal as miso, tempeh, and natto. No, Natto-at-all.

1: The Book of Miso: Food for Mankind

2: KeShun Liu. Soybeans: Chemistry, Technology, and Utilization
3: Sally Fallon and Mary Enig. The 3rd International Soy Symposium

4: Kazuhiko Taira. Take a Lesson from the People of Okinawa.

5: Kahn, EJ. “Staffs of Life V: The Future of the Planet.” The New Yorker 1985

6: Kaayla Daniel. The Whole Soy Story.
7: EJ Eastham. Food Intolerance and Infancy.
8: Journal of Pharmaceutical Sciences. Potential Value of Plants as Sources of New Antifertility Agents.

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I have noticed, however, as much as nuts, avocados, olive oil and fatty fish are enjoying a well-deserved day in the sun, there is still some confusion over Saturated Fat.

Maligned since the 1970s, when questionable research steamrolled into the anti-fat movement (followed by over 30 years of progressively declining public health), saturated fat has been lumped into a “bad” category with such things as trans fat for far too long – an error that is effectively quashed in “The Oiling of America.”

According to Ph.D Mary Enig, a well-respected researcher of fats and author of Know Your Fats, fear of Saturated Fat is rooted in the profiteering of the commercial cooking oil companies – the Soybean Oil industry, among others.

While I don’t see the word “conspiracy” being thrown around with regards to this subject, I tend to believe if it walks like a duck and quacks like a duck…It’s probably trying to sell you Soybean Oil.

I must highlight the following: Grass fed, grass fed, grass fed! I’m exclusively referencing Saturated Fats from appropriately fed, naturally raised animal sources – eggs and grass-fed animal fats; and plants like coconut – as the ones with the great benefits. Feedlot cattle and most grocery store meats (if not labeled “grass fed”) are NOT the place to get your Saturated Fats.

“Dietary fat, whether saturated or not, is not a cause of obesity, heart disease, or any other chronic disease of civilization.”

So says Gary Taubes, author of Good Calories, Bad Calories. Taubes spent over fifteen years on the research, evaluation, and deconstruction of thousands of “studies” on health and the connection between diet, obesity, and traditional health markers like cholesterol, heart disease and diabetes.

As far back as the late-1980s, results of a women’s health study indicated that more fat and saturated fat consumption correlated with less breast cancer. The Nurses Health Study indicated as recently as 1999 that “for every 5 percent of saturated-fat calories that replaced carbohydrates in the diet, the risk of breast cancer decreased by 9 percent.”

And yet I just listened to a radio ad extolling the virtues of a vegetarian diet (almost certainly a low-fat lifestyle) for cancer treatment and prevention.According to Nora Gedgaudas, author of Primal Body, Primal Mind, Saturated Fats from naturally-occurring, appropriately raised sources like eggs, grass-fed animal fats and coconut oil raise “good” cholesterol, convert essential omega-3 fatty acids to EPA and DHA (essential for vision, among other things), assist in fat-soluble nutrient absorption, strengthen the immune system, and aid in normal hormone production. Our brains and the protective structure around our hearts are largely composed of Saturated Fats.

Beyond these obvious benefits, Sat Fats are extremely stable and less vulnerable to oxidation than poly-unsaturated fats – as well as primarily mono-unsaturated fats like olive oil. I almost always cook with Saturated Fats; grass-fed ghee (butter fat) and coconut oil are my favorites. According to Dr. Eades of Protein Power:

“Saturated fats aren’t prone to free radical attack–only unsaturated fats can be damaged by free radicals.”

Eades also says that Sat Fats are “…immune to heat damage. You can cook with them, you can hit them with a hammer, you can throw them on the floor and jump up and down on them. And they stay the same. Saturated fats are stable fats.”

Here are a few resources for Grass-fed meat, tallow, and coconut products (they deliver!):

Grass-fed meats and Tallow from US Wellness Meats
Grass-fed Ghee (butter fat) from Pure Indian Foods
Coconut Products from Wilderness Family Naturals and Tropical Traditions
To find grass-fed and pastured products in your locality, check out Eat Wild.

Sources:

Mary Enig, Know Your Fats

Nora Gedgaudas, Primal Body, Primal Mind

Gary Taubes, Good Calories, Bad Calories; references to the Nurses Health Study

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Small acts make a huge difference. Sometimes, the moments we think are small or insignificant mean the difference between success and failure.

I decided to keep the hard-boiled eggs on just a few seconds too many. Now I’m chewing chalk & rubber.

You drop the bar mid-Fran because you need just one second to rest – and you miss a one-second PR.

Snooki packed up her Bump-Its and nearly left the Jersey Shore – but she changed her mind, stuck around, and now she’s building a self-tanned Empire.

The big difference is awareness – awareness of the egg timer; awareness of your true work capacity; awareness of the dearth of pint-sized Guidettes and press-on nails on cable television.

I joke, but in the larger context – the LIFE context – the difference between moving forward and spinning your wheels is simple awareness. Many of us have established traits that shape our daily experiences, taking us through one task after another. Because we start running on Auto, we may forget to evaluate the action at hand, establish the game-plan, or shape the mentality necessary to achieve success. We establish tendencies that take us through each day – that we allow to define us – and sometimes those tendencies are quietly toxic.

Case in point: Many of us are “hard on ourselves.” We accept this characteristic and say, “That’s just who I am.” But what does this mean to our ability to succeed?

If it means you’re critical of yourself, you’re probably not making any progress. Do you analyze every action and whether it’s “good enough?” Do you execute self-judgment for every food, exercise, or work-related “failure” and never let a slip-up go unnoticed? Do you agonize over the things you can’t control, like work schedule and family demands? Doing so is tantamount to thinking there’s just one path to success – and every mistake you make means you’re not on it.

(images from Daily Dawdle and First Time Quality)

But where does that actually get you? It’s likely that through unforgiving self-judgment and nit-picking, you’re not making the progress you could be. You’re obsessing, fixating, and itemizing – whether that be over food, exercise, or sleep schedule – but not progressing. In fact, you’re probably causing undue stress that’s detracting from your goals.

So shift that awareness a bit. Move from self-critical to the flipside of the coin. Just a small shift in awareness can turn stagnation into progress.

Change being “hard on yourself” from self-critical to the state of having high expectations. If you set goals, take the small steps to reach them, and know that you can always be better while at the same time expressing patience and a willingness to “do the work” without fixating on that minutae which is simply part of the process of living, you open your heart to success instead of stamping your brain with all those things you’ve decided weren’t good enough. It’s the difference between self-judgment and self-respect.

It’s being able to appreciate the process of success, which is inseparable from success itself.

According to the Fall 2011 issue of Wise Traditions, the quarterly publication of the Weston A. Price Foundation,

“A Finnish study, reported in the Scandinavian Journal of Primary Health Care (2010, 28:121-127), has found that the general health status of seniors with high cholesterol far exceeds that of their counterparts having low cholesterol…In every marker of health and morbidity measured – mortality, strokes, myocardial infarction, infectious disease or dementia – the seniors with the highest cholesterol fared far better.”

WestonAPrice.org

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