User jake - PaleoHacks.com

Low vitamin D w/supplementation

2011-06-13T22:46:17Z

I just got my bloodwork back, and I'm at 35ng's for vitamin D.

From what I understand this is low (supposed to be 50-85ng's). I already take 10,000 i.u.'s of vitamin D a day.

Any thoughts on raising my vitamin D levels?

My thoughts on it: I can (a) pray for more sun (b) increase my dose to 14-16 i.u.'s and hope that changes my blood levels (c) switch to high-vitamin cod liver oil, and hope the natural nutrients fix the issue (d) switch to some other recommended brand (e) unknown?

Background:

I work a 2nd shift, so my exposure to sun is minimal throughout the week. I live in Seattle, and it rains a lot. I weigh 300lbs (working on losing the extra weight), which I understand can limit the amount of vitamin D I absorb. I currently take 5 of the Costco brand of Vitamin D, which is a fat soluble 2k i.u. pill, which I take with a bit of heavy cream (I'm following the archevore diet). I am also diagnosed with a low thyroid (I take synthroid and cytomel) and am dealing with some metabolic/adrenal issues with my obesity.

Answer by Jake for Are you disturbed by this trend on Paleohacks?

2012-06-22T17:12:40Z

I know that PH has gone in a lot of extremes, if you think low-carb is bad, when I first started it was all about no-carbs or vlc. So I'm at least happy that some people have changed their game in recommending diets.

I still think though, that paleo is an individually optimized diet with a broad set of principles. Telling people you "have to do low-carb" without presenting all the options is kind of mean, in my opinion.

Answer by Jake for Ankylosing Spondylitis

2012-06-04T18:38:51Z

I don't have exactly what you have in regards to pain/issues, but I know eating gluten + sugar = inflamation in my body (n=1).

To be pain free and not have any inflammation issues, I have to eat gluten free. I can get away with the occasional bit of sugar, but that's get away with, not "be healthy with". To really stay pain and inflammation free, I always have to ditch the sugar. (I have some nerve inflammation and lower back issues when I eat gluten / sugar).

Roll through a Whole 30 and see how you do. Sometimes it's best to go back to the basics and see if that helps.

I think that the 80/20 (or 90/10) rule can be useful for some people, but generally, you should still avoid gluten. There's also a subset of people who just have to live 100% of the time paleo (and judging from the way you're talking, you might be one of them). It's okay. It's just food. But to give some clarity to it, it took me a year and half to move from the thought of "it's just food" and "I can actually eat paleo and gluten free" to actually implementing the lifestyle.

Answer by Jake for Is "1-2 lbs a week" conventional wisdom?

2012-01-21T00:28:58Z

I believe that using a scale is conventional wisdom. I think that there are better markers of fat loss than just weight.

I would suggest measurements, or pictures. As for myself, I use clothes. If my clothes fit, or if I'm constantly buying smaller clothes, I know something is working.

A word of warning though: if you're doing crossfit, or something that has squats + deadlifts, don't expect to buy smaller jeans. I'm having to buy relaxed fit and bootcut jeans because nothing in the regular sizes fits. But the pictures? A lot better. :)

Answer by Jake for [Meta] What do you think of Robb Wolfs disparaging remarks about Paleo Hacks?

2012-01-11T06:54:38Z

I was actually part of the twitter discussion [@BarbarianOgre]. I talked to Patrik a bit about it, and realized that maybe it's just time to bring it out in the open. It's not like I'm Robb Wolf or anything. Just a casual bystander with an opinion :)

My take on it (and I'm seeing some agreement on this thread in different ways) is that the discussions over the last couple months have changed. I admit the crossfit threads always seem to push my buttons. But maybe that's just me? I swear that we seem a bit more casual about the stupidity over the last couple months.

Maybe it's just the fact that after US News and world reports, AHS and such that we have so many new people that the whole idea of paleohacks is changing.

I admit, it's not like the regular paleo blogosphere is innocent of any of this.It seems like all I see over is drama drama drama over different sorts of carbs and such.

Not to mention the whole vegetarian thing. While the thread is a lot calmer than I remember, I still don't think we're respectful to our neighbors. Or at times, even people who are part of the community.

http://paleohacks.com/questions/51442/compassionate-paleo/51508#51508

http://paleohacks.com/questions/56799/mingers-talk-why-cant-we-all-get-along-similarities-between-veggies-and-paleo#axzz1j3ucyZyB

I'm sorry if this is all my imagination. That we, are, in fact, a community working towards something better. I would hope that we could see paleo become common knowledge and that we (paleohacks) would be a supportive community in that process of growing.

So my resolution? To be less of a complainer, and spend time here making sure I help in creating this community.

Answer by Jake for pork belly VS lard

2011-10-06T20:20:22Z

I don't find that happening with pork belly or lard.

However, I do notice it happening with coconut oil. I'll actually warm up a 3-1 ratio of coconut oil to coconut butter and down it like a shot in the morning. I find that the cbutter helps with palatability, but I definitely notice a difference in mood and energy.

Answer by Jake for Butter vs. Coconut oil vs. Olive Oil vs. Avacado Oil vs. Ghee

2011-09-17T16:19:51Z

Eggs in kerrygold butter.

Steaks in either lard or tallow.

Veggies in butter or coconut oil.

I eat guacamole with almost every breakfast. I get one of the trader joe's bags that has the minimally processed and least ingredients.

I also eat coconut butter mixed with coconut oil. Can't stand the oil by itself, but mixed into the butter it's pretty good.

Answer by Jake for Do you really need a Doctor a Chiropractor, ND, or anyone else for that matter?

2011-09-17T08:49:42Z

Bloodwork, and thyroid meds. That's pretty much the only reason I see my ND, but have no interest beyond that.

I find that I do a lot better planning my own health and figuring a bunch of stuff out on my own through experiments and info from around the web. For instance, I don't see an allergist or dermatologist since I went on my leptin reset experiment (BTW, thanks for the info!) and experienced a relief of those symptoms.

However, I'm hoping that the leptin reset protocol lets me get rid of the thyroid meds once I hit optimal. I want to live thyroid med and doctor free. :)

As for the chiropractor? I see a active release technique specialist who's also a chiropractor once in a while. I find it's helpful when I'm a bit too aggressive "playing". Though since I religiously actively stretch, foam roll and use the mobility wod's, I'm finding less and less need to go visit him.

I could see a need for consistent visits to a doctor or such if you're trying to hit "optimal" later in life, but I'm jaded. I'm not convinced that there's that many smart doctors out there who know what optimal looks like. I have to ignore some of my doctor's orders and take more D3 to hit higher levels or play with my nutrient intake to hit what I think is optimal.

If my doc knew that I was on a ketogenic leptin reset protocol she'd probably freak, but I've gotten past the point of caring. I am more concerned about my health and well being than her opinion. Besides, worrying about it increases my cortisol ;)

Answer by Jake for What's your paleo prescription for radiant skin?

2011-09-17T08:39:12Z

My skin didn't go completely clear until I started following @the_quilt's leptin reset protocol. I'm at the point where I have had clear skin and NO acne for 10 days now. Very surprising...and quite welcome.

I had some luck before with coconut oil and got good looking skin, but I still had issues with sporadic acne.

edit So my diet is almost completely VLC Primal at this point. Some cream and butter, but no cheese or such. I'm finding that any sort of carbs above 30g or so exacerbates the skin issue.

Answer by Jake for How do you explain WHY you do Paleo to someone without getting into a debate?

2011-09-16T15:31:28Z

If people ask, I tell them "I feel *@#$#@ing awesome this way.

If they ask for more details, I talk about gluten intolerance, ancesterally based eating for my health, and improving my life/health without the use of drugs. Most people get it when I tell them I want to be mobile and not suffering from a degenerative disease later in life.

I did have one person give me really weird looks this last week after describing my diet, but it turns out she's a vegan...so I'm not worried about that.

Answer by Jake for Anyone following the Quilt's suggestions for jumpstarting leptin sensitivity? Results?

2011-09-14T18:05:49Z

I just finished week one of the protocol.

It's really hard at first. I woke up the first day and was still full from last night's dinner. So I dutifully ate 50g of protein while full. sigh

The next day was a bit easier, but still felt like a lot of work.

By the end of the week, I started noticing a bunch of different stuff that I can only chalk up to my eating hard-core paleo and the protocol.

-I was hungry in the morning

-Didn't have cravings

-Had more energy

-Skin started clearing up (even more than when I first went paleo)

-Lost 10 pounds (probably as much the protocol as it was going under 30-50g of carbs a day)

I'm currently on day 8, and plan on doing 8 weeks of it, through November 2nd. After that, I'll post a "review and thoughts" on one of the primal/paleo forums.

I'll then buy a blood glucose meter and start figuring out how many carbs I can eat. Provided that I actually hit the point where I'm "leptin sensitive". Worst case, I keep up the protocol through February or March.

Note: I am taking 200mg HTP-5 in the morning, and magnesium at night (natural calm) to help deal with cravings and to reset insulin sensitivity. I'm going to use the HTP-5 for another week or two, and then it'll be just the magnesium.

Answer by Jake for Starting paleo, how long did it take you to "turn the corner"?

2011-09-10T14:19:42Z

I did it back in May for the first time. Took me about 7 days to get over all the cravings, and 15-18 days to really feel good.

I sort of fell of the bandwagon over the summer, and now I'm back on paleo with the @the quilt's "leptin reset" program. I'm also taking 200mg of HTP-5 in the morning, magnesium at night, and eating a frick ton of protein the second I wake up, and three scheduled meals a day. And instead of eating a ton of carbs the first time I did paleo, I'm eating less than 20.

The difference? No cravings at all. No nothing. I'm always full, I feel like I'm at the top of my game, and I'm on day 4. I'm definitely recommending the HTP-5 (200mg when you wake up) in the beginning to get over the low carb flu.

Leptin reset protocol: http://jackkruse.com/the-leptin-rx-faqs/

Answer by Jake for Squatting - Hitting a wall with my progress

2011-08-30T16:50:42Z

Depends. There's a lot of stuff that could go on. As for sprinting, I'm not sure. I know that kb swings have helped my endurance level. (at this point, I'm going for pure strength, so no sprints or other stuff till I add more muscle).

Here's a couple thoughts though...

Do you have a deload week? You might want to take a look at your training. If you've been working 6-8 months at this, it's time to drop the weight a bit, and give yourself a bit of a break, or just a week off, and then start at a lower weight.

You're saying the third set. Of how many sets? How many reps? I get really good mileage out of 3x5 (starting strength), but please remember, squats are uncomfortable, not necessarily fun, and you have to keep your head in the game. A lot of this is mental! (of course, there's also 5x3x1, 5x5, etc).

Is this trainer someone who has powerlifted or knows how to squat? You might look at getting professional instruction by a powerlifting coach...or watch the elitefts "how to squat" series on youtube if you want to check your form to be sure you're doing it good. A lot of being able to squat well is all on technique.

You talk about mobility. Have you done mobility WOD "the first of many beatdowns"? It's a 10 minute squat hold and really works on your flexibility. http://www.mobilitywod.com/2010/08/first-of-many-beat-downs.html

edit how long are your rest periods? I grab a bench and sit down for a good 3-5 minutes between each set. I wasn't so sure of this in the beginning, but reading starting strength and t-nation has really sold me on how important rest periods are.

Answer by Jake for Rolfing... Will it save me from slouching?

2011-08-29T09:52:42Z

I don't know about rolfing...I'm sometimes leery of stuff like that.

I do know that in my case, squats, deadlifts and presses helped with my posture. As well as a good dose of mobility WOD + thoracic spine mobility work with a foam roller.

Answer by Jake for Do you have a paleo "game face" alter ego?

2011-08-29T09:48:23Z

This is my game face. To the question of "what am I willing to overcome?"

Answer by Jake for What's the highest mileage running event you're willing to tackle?

2011-08-18T04:10:08Z

I admit, I don't necessarily like running.

I don't mind 5k's. But I always pick a warrior dash or something that has obstacles or something else to do. So it sort of becomes like interval training instead :)

My max? 10-12 miles. Only because that's how long the tough mudder is, and I'm going to do it this next year. After that, I think I'm going to call it quits on the longer stuff and go back to an occasional 5k with the only training being done is sprints.

Answer by Jake for Hack my future knife purchase

2011-08-17T04:09:59Z

I actually just answered a question like that...and it all depends on what your budget is.

If you're willing to pay the money, nothing is quite like a Shun. They're expensive, but I threw out all of my other knives after using them. I have an offset bread knife (because serrated knives are cool), a 10'' chef knife, and a paring knife.

If you want to spend a bit less money, grab a Victorinox Forschner Chef knife and a small serrated paring knife as well. The whole kit'll cost you less than $50 and a do a good job. My brother didn't want to drop the cash on the Shun, so that's what he has and he loves them.

Answer by Jake for Ever experienced paleo disillusionment?

2011-08-16T07:28:04Z

I was very disillusioned for a period of time during the summer. During one point, I thought that donuts were the perfect creation. sigh.

I think what got me back on what a series of "issues" with my intestinal track, reminding me that wheat wasn't a great option for me. For me, the science and reasoning behind it are secondary to feeling better. Every time I get off track, I get fatigued, crabby, bitchy and feel like my immune system hates my sinuses.

Even better, AHS happened and there were a lot of posts that encouraged me to get back on track. #AHS11, thank you for giving me ideas that starches are okay, that violence is a necessary component, and courtesy of Robb Wolf: "science works, bitches!"

So now, I'm back. Hope this helps!

Answer by Jake for knives! for cutting meats, and other things....

2011-08-16T03:35:04Z

Answer by Jake for Who would you pay to hear at AHS 2012?

2011-08-13T06:45:27Z

Kurt Harris, Paul Jaminet, and Art DeVany. I admit, I wish I had known about AHS 11 before it sold out. Would love to see Denise Minger, Robb Wolf, Mark Sisson, Richard Nikoley, and Matt Lalonde too!

That's just my core list though, I'm sure I could add another 5-10 people to it if I could build the "ultimate paleo convention" list :)

Fat, satiety and cravings

2011-07-28T19:46:48Z

I've been paleo on and off for several months. During that time, I've experienced a variety of foods that I either love or hate, and have gone through some cycles of craving certain SAD foods.

I did the 30 day challenge, and after about day 10, stopped having cravings.

I added heavy whipping cream to my coffee based on Archevore.

I cook with grass-fed butter (kerrygold). I used to cook with coconut oil but stopped around day 45 (details below).

About a month ago, I changed some of my cooking habits, and in thinking about it, I stopped cooking with coconut oil, and increased the butter/lard I cooked with or put more heavy whipping cream in my coffee to get the saturated fat I need. Call it what you will, but that's what happened. I also started having wicked cravings for different grains, sugar, and all the SAD stuff that I've been trying to get out of my diet.

I bought coconut butter yesterday and had a bit with lunch. After that, I didn't experience any carbohydrate (well, gluten) or sugar cravings. I was also full a lot longer (8~ish hours, even longer than just having heavy cream with coffee for breakfast).

I have two questions based on the reduction of cravings through saturated fat:

Is there a scientific explanation for reducing cravings through the type of fat? I understand that even though heavy cream, butter, and coconut butter are saturated fat, they're actually different types of saturated fat, and lard has a different structure as well. Does this matter, or am I delusional and all of this doesn't matter? I know that satiety is based around fat intake, I just never thought about whether or not the type of saturated fat mattered.
Has anyone else noticed the type of fat they're eating and the reduction or increase of cravings?

Thanks!

Answer by Jake for What makes you feel great?

2011-07-19T05:44:50Z

Deadlifts! Because they are awesome!

Answer by Jake for How do you assess your Paleolithic lifestyle success?

2011-07-04T17:49:02Z

I take the Robb Wolf test. Because really, it's perfect.

How do I feel? (yeah, Joshua's answer is good)
How do I perform? (workout, life, activities)
How do I look? (am I leaning out and losing fat)

To me, success is about getting to a point of homeostasis. It's about being able to do a workout, be lean, and feel good.

I know I'm not there yet though...I feel good and perform well, but I need to lean out, so #3 is the focus of my attention. So I'm doing n=1 experiments to get there.

Answer by Jake for Beyond a daily multi vitamin do you use any supplements?

2011-06-30T07:28:23Z

Because I'm eating a cyclic low/zero-carb diet and worried that I don't get enough nutrients. I also am trying to make sure I don't have deficiencies, and that I can lose another 100 pounds without a setback.

Multivitamin & a multi-mineral

Vitamin D3

Vitamin B-12

Vitamin C

Super-Enzyme (after a meal)

Iodine (kelp)

Vitamin K2

Choline

Answer by Jake for Are you an introvert or an extrovert?

2011-06-26T06:53:10Z

INTJ! Though I have somewhat broken out of the introvert shell with my sarcastic personality. Or perhaps it's just my way of dealing with the stupidity in the world...

Answer by Jake for Best music ever to work out to!

2011-06-23T20:06:22Z

Disturbed. Because lifting evil kettlebells that want to kill me requires loud music that bothers the neighbors :)

Answer by Jake for How to Curb Carb Cravings?

2011-06-19T05:58:58Z

I find that the cravings tend to go away when I eat eggs. I remember reading about it somewhere, but don't remember the specific site.

edit here's where I read about it: http://blog.sethroberts.net/2011/02/20/meat-only-diet-crave-carbs-meat-egg-no-craving/

Answer by Jake for Need training advise - diet and exercise

2011-06-18T00:11:30Z

That sounds really cool, and I love the tags! Nothing like a mid-life crisis to inspire you to eat and train hard! =)

It sounds like you have the training part under control. You might add some sprints every 7-10 days to increase your metabolic workload, but kettlebells do a pretty good job too :)

I might wonder if doing it 2x a day might inhibit gains after a while, you might try playing around with the variety a bit and see how you do. I would definitely recommend at least 1, if not 2 days off a week.

The only thing I'd suggest is adding in a sweet potato, white rice or something like that (perfect health diet style) after a workout.

The only reason I say add the carbs is that I tried a month long 10k swing challenge and did low-carb at the same time, and managed to do an utter #fail. So I'd definitely recommend the glucose replenishment strategy.

Answer by Jake for Anyone miss how you used to shop for groceries?

2011-06-16T19:32:27Z

I don't miss it as much as I thought I would. I sometimes look at a gluten-free item, but then realize it still has a lot of weird stuff on the ingredients list.

It's definitely easier knowing what I'm going to eat, and what it is, and why I want to eat it. Contrary to most people's thoughts on "how expensive paleo is", my food bill went down by about $100 a month. It's even lower now that I'm doing vlc.

Answer by Jake for Has anyone discovered or developed allergies or intolerances when going paleo?

2011-06-16T19:21:53Z

I didn't seem to have an allergy to wheat before paleo, but I am definitely gluten intolerant, which made me switch back to paleo right away. I also have issues with certain types of chocolate, dill, parsley, canola oil (after eating at a restaurant), and sugar.

The only one I really miss is dill, that was my favorite for putting on scrambled eggs. I'm hoping that 6-12 months without it might improve my sensitivity to it (after I heal my gut).

My idea of a baseline good diet is no grains, legumes, and minimal to no sugar. After that, it's all up to n=1. Because some people can have dairy, some can't, some people like higher carb, lower carb, etc.

Comment by Jake

2012-01-11T13:57:41Z

You're welcome, Patrik.

Comment by Jake

2012-01-11T13:57:12Z

I know it took a lot of bravery to come [out of the closet, if you will?] and I'm always very respectful of your opinion because of that. I just remember those 2 threads being a lot more...mean...if you catch my drift. Either my opinion is jaded or a lot of stuff has been re-written.

Comment by Jake

2012-01-11T13:54:20Z

Aravind -- not at you, certainly. I just think that at times, we're [this is some to most of paleohacks] is not very nice to vegetarians, or vegans. Yeah, some of them aren't eating optimally. That doesn't mean we can't be respectful of their beliefs.

Comment by Jake

2012-01-11T07:08:52Z

I'm sure of it. shivers.

Comment by Jake

2011-10-08T17:38:43Z

No, they're two different products. The oil you cook with (and is thin and looks like an oil), the butter is actually the coconut meat w/ a bit of oil turned into something similar in texture to butter or a nut butter.

Comment by Jake

2011-09-18T03:39:14Z

I'm assuming it helps because the quilt's protocol is about managing wacky hormones. So getting that in line and being serious about limiting starch/carbs/sugar helps too.

Comment by Jake

2011-09-18T03:38:27Z

Both. I just know that that it went away. Face has completely cleared up, I have the best skin I've ever seen for me. My previous paleo challenge doesn't even compare.

Comment by Jake

2011-09-18T03:33:33Z

Heath Putnam farms. It's Mangalitsa pork, and the owner renders the lard and sells it at a Seattle farmer's market. The bonus is that he gives a discount to the paleo eaters :D

Comment by Jake

2011-09-15T20:15:29Z

Hmmm...I tend to eat a lot of eggs/meat/coconut/butter. Those are my go to. For the 50 grams of protein in the am, it's 5 eggs + 4 oz meat or more bacon. jackkruse.com/the-leptin-rx-faqs jackkruse.com/my-leptin-prescription

Comment by Jake

2011-09-15T07:41:13Z

That's cool. I don't have any back pain, but I'd like to get rid of the extraneous fat. It would be a LOT easier to move around :)

Comment by Jake

2011-09-10T16:08:47Z

I live in Seattle. Haven't heard of the pelican cafe, any recommendations on what to eat there?

Comment by Jake

2011-08-18T04:10:50Z

So, curiosity...how did you train for the later half-marathons?

Comment by Jake

2011-08-17T17:16:48Z

Yeah, the warrior dash is fun :)

Comment by Jake

2011-08-17T09:03:20Z

After you're not metabolically deranged, there's no point in low-carb paleo. In fact, some people can't do low-carb (IMO). Most paleo adherents now take a stance of "real food", not worrying about the carbs. It's about specific needs, not general recommendations.

Comment by Jake

2011-08-16T17:33:13Z

Haven't seen the video yet, but point #3 covers it well: (Thanks gone2croatan) wildnessandwonder.com/2011/08/…