-Hi, Ive been eating Paleo for 1 month now and I have days (mostly half days) where I feel fantastic, almost euphoric and days like today where I feel no different than before I started Paleo. My "symptoms" are that I wake up groggy and very stiff with low mental energy. I can remain groggy with low mental energy until late afternoon and the stiffness subsides around noon but last in shoulders and back all day. I still get some foggy headed symptoms but not as bad as before. My body composition has improved but not radically. Im "medically healthy" meaning that conventional med tests say Im okay. Its not psychosomatic as these problems run in my dad's side of the family.
30 yr old male
Some body fat, cant see abs but look "fit" in a t-shirt
Food: Been no cow dairy, no grain, no legumes, under 100 carbs for 30 days
3/12 dropped goats milk and goats yogurt
3/16 went under 50 carbs per day
3/17 dropped whey protein
**Meat is not grass fed. Just bought some grass fed beef last night
-Kept track of food and noticed that I was eating right around 2,400 calories per day. Some days were as high as 3,300 but others as low as 1,900. I seem naturally to default to 2,400 though
3/14 added 1 gram of fish oil/10 lbs body weight per Robb Wolf directions (temporary until I feel better)
3/17 added egg white protein powder (have been eating eggs all along)
Compound weights M, W, Fr (edit)
Walks, 1-3 times a week
Sleep; Been sleeping more than ever. Used to sleep 9 hrs a night now sleeping 9.5 to 10.5. Go to bed around midnight and get up around 9-10:30 (I was laid off from my finance job about 6 months ago, I know I sound depressed and I may be a little but depression runs in my family, hence I always have bouts of depression).
Supplements (all are gluten free);
1 gram/10 lb body weight of fish oil
Vitamin D3, 5,000 IUs
SAM-E, 600 mg
Phosphatidylserine, 300-400 mg/day
Digestive enzymes - when I eat alot of beef (not needed, I do it for experiment)
Added Magnesium last night, 500 mg before bed
-I guess all I have left is to drop eggs and nuts as well. Robb Wolf mentioned that those can also be inflammatory to the gut. Its going to be really hard to get in 190 grams of protein per day (per Robb Wolf, body weight, not lean mass) without whey, eggs,goats yogurt, goats milk or nuts. Guess its meat all day all the time
Thank you so much for your help and/or any insight you can provide
Fats, definitely fats. Based on my experience I get those symptoms only when I don't eat enough fats the day before. If you're cutting out dairy and eggs you'll need to start looking at cooking with and eating more animal fats. Lard, tallow, and eating the fatty cuts of meat are best. I would suggest butter or ghee even if you are cutting most dairy products. Also don't only have the premium meat cuts, go for the organ meats too which have a lot more nutrients. Try fish, shellfish and if you're eating chicken make sure to eat the skin. Stay patient too, let yourself rest and adapt to this new diet.
Ryan, I think your body doesn't know what to do with all the real food you are now eating. It will take some time for your system to keto adapt.
Have some chicken livers fried in bacon fat along with fried onions. Have some beef heart slice thin and pan fried med rare in coconut oil along with a little thyme and basil.
I mention organs because they are loaded with vitamins. Eat real eggs fried in coconut oil or butter or medium chain fatty acid oil. Ditch the whey protein.
Eat real food. Eat your veggies slathered in butter so you will absorb the nutrients better. And microwave a small yam until soft, slice lengthwise and slather with butter. Eat with your meat and fat.
Go for a walk for 30 min everyday day barefooted on real grass. Connecting with the earth does wonders for depression. Do not participate in depression. It serves no purpose. Barefoot on grass is like a massage. Take time to enjoy the experience everyday.
You hang in tough.
This community of paleos all have been in your shoes to one degree or another and we all made it and so will you. Patience and perserverance to power on.
If your body is healing I think the last thing you need to do is stress it with excessive protein. Here is my "healing paleo" shopping list:
Once you are eating grass fed you can ditch the fish oil I think. That stuff can suppress the immune system and much of it is of dubious quality. L-lysine might also help you.
Some thoughts, none specific to low-energy.
Low carb: You don't have to go very-low carb or low carb at all. Some people consider potatoes to be paleo. Do whatever makes you feel the best. When you feel good, then experiment more. Adapting to low-carb can be difficult and take a lot of time.
Vitamins/supplements: Multi-vitamins are generally considered bad here and elsewhere. Try and figure out what you actually need from it. B-complex and some of the other supplements may not be necessary either.
Egg white protein powder: Protein powder is a protein-rich junk food (nutrients have been processed out of it). Egg whites don't have many nutrients either, the yolk is where it is at.
Dairy: Try letting your milk ferment if it is raw milk. Try not consuming dairy.
Gut health: Try eating more fermented foods.
Update from question clarifications:
Do you enjoy your lifting a lot? Think about doing a sport that you think is really fun. Peforming just the big compound movements can create a lot of tension (and possibly muscle imbalances). Make sure to get rid of tension with opposing exercises, cool-down, stretches, etc.
It is great to see you have been improving. Keep it up! If pure paleo can't get you the rest of the way there, try something else.
Ryan (this is the same Ryan that posted before but had to re-register?)
Hang in there buddy. Your body is adjusting to some pretty radical changes. I had the same thing. I do some pretty intense workouts, and my training turned to sh-t for several weeks, but it came back.
Stay on track.
Don't obsess. Eat real food, relax, sleep, exercise. Repeat. Let us know how you are doing in a few weeks.
I think part of the issue may be over-training for your current diet.
I know some people who won't train deadlifts more than once a week and the same for squats, but again the other parts of the equations are your goals and your diet intake
If you are trying to recover/build muscle, you'd need to up your calories at least 1000 a day, or add more carbs on weight training days (only in the morning and right arround when you train) if you don't want to feel so out of it, it that is the issue, but than it depends on your specific situation how much you are doing and whats affecting your progress.
Which kind of training are you on? If you are doing something like the Colorado experiment/Tim Ferris/ Body by Science stuff (lift 90% or > of your 1RM 1-6 times per lift 1x-2x per week 5 seconds up 5 seconds down) you should be able to hack it with enough recovery.
If you are doing Olympic lifts, fast cross fit stuff or large amounts of lower weight, than you are going to need carbs. (5x5, 5-3-1, 20 zillion reps of lower weight etc)
also, foam rolling/stretching/yoga/ anything with the lifting?
Maybe post a diet log /training log at sherdog.net forums in the training section, lots of lifters, and lots of low carb/paleo combat athletes there they may be able to point you on the right path more than I can. Only other things aside from the below links I could suggest are check your deficiencies (MG, K, D, ZMA + D helps me a ton with recovery, I see you are taking D and MG, taking them together can help their absorbency, while MG and calcium can block each other apparently).
Oh and hows your water intake? lots of lifters I know of try for 1 gallon or more of water a day, it can also help a ton with recovery.
but yeah like the above posters, more real food, more fat, you don't really need as much fish oil as robb wolf goes for but the athlete studies had it at about 3-4g of combined EPA/DHA per day I think, other things to check are for molecularly distilled fish oil (removes PCB/mercury etc which can be and issue in low quality ones, also fish oils like all PUFA can go bad so keep it in your fridge and bite into one to make sure its not rancid (which can be dangerous!) once in a while, yes this can be a vile experiance)
I also think marks daily apple posted on over-training a while back yup found it, hope some of this helps and good luck!
I am just going to add something about sleep, as it seems most of the nutrition and exercise elements have been covered by the above answers.
Been sleeping more than ever. Used to sleep 9 hrs a night now sleeping 9.5 to 10.5. Go to bed around midnight and get up around 9-10:30 (I was laid off from my finance job about 6 months ago, I know I sound depressed and I may be a little but depression runs in my family, hence I always have bouts of depression).
I think in addition to trying the diet and exercise changes above, you should try to go to bed when it gets dark and wake up naturally with the dawn, then get up when you first wake up (do not lie in bed once you are awake). Just try it for a week, that's all, and see how it changes the groggy feeling you have. If you have nothing to do in the morning, try some tai chi or yoga perhaps or spend time making a good protein and fat rich breakfast (don't cut out the eggs!).
Sleep in a completely dark room all night and this may help 're-set' your circadian rhythms. If you need to get up in the night, use a candle to see by (or very low lighting)....sounds kinda 'caveman like' doesn't it?
To keep in balance with this, get plenty of sunshine during the day...this may help remedy the bouts of depression you sometimes get.
You say you are waking up stiff, this maybe because you body is still de-toxing from your SAD diet, which can leave the muscles stiff upon waking. If you have a stiff neck you may also have candida (paleo is a natural anti-candida diet but see here for more details of tried and tested anti-candida foods/remedies). In addition, your muscles may be stiff because they are releasing heavy metals into your system, again from your recent diet improvements - here are some protocols for heavy metal detox.
Remember, it has only been a month; 'be gentle to yourself' is probably the best advice you can hear right now. Time is a great healer.
I'm inclined to think overtraining and adaptation to a normal diet might be issues here, as well as treating the Paleo diet like a typical American fad diet with calorie counting, wacky supplements, weigh-ins, angst, and unbalanced food choices, etc.
It's a diet in the sense of stuff you eat. Think of it as simply eating the foods you evolved to eat, when you feel hungry, drinking when you're thirsty, getting some fun exercise, and letting your body self-regulate without micromanagement, not a diet in terms of a calorie deprivation-driven controlled starvation regime. It's about eating like a human being, not anorexia lite or some unnatural purpose-specific bodybuilding nutritional regime.
As you can probably tell, my personal experience eating Paleo has been that just eating real food (i.e. Paleo foods) to sate your hunger, without messing around counting calories or supplementing, works just fine. By way of an N=1 experiment, how about taking a week or two break from the weight training, stop taking the supplements, replace your fish oil with actual fish, hide the scales and calorie charts, eat enough Paleo food to sate you when you're hungry, drink when you're thirsty, sleep when you feel like it, and check back in and let us know how you're doing?
I don't agree that your body is healing. Extended ketosis is known to cause "mental fog" for some people, especially if doing a lot of endurance related activities. Definitely up your fruit consumption. Also, switching to goat's milk isn't good enough. I recommend dropping all dairy completely.
All good points. Someone once told me 'it's impossible to be depressed if you are moving forward" it's as simple as emptying the dishwasher, polishing your shoes, or clearing out your attic. Since you are unemployed for now, make sure your are doing something every day. if the house is clean enough...volunteer somewhere. But keep moving forward.
And like Art Devany has stressed so often (as did the last commenter)...be patient, be gentle and let it come...it will in time.
Good luck stay strong and keep us posted.