Paleo Diet and Paleolithic Diet Questions & Answers

Question

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Dear Team PH,

Just wondering what recommendations folks might have for improving a1C and C-reactive protein scores.

Total cholesterol = 120-140mg/dl (Robb Wolff Recommendation)
October 2010: 191 January 2011: 230

HDL = above 50 mg/dl (Robb Wolff Recommendation)
October 2010: 48 January 2011: 54

LDL = 40-70mg/dl (Robb Wolff Recommendation)
October 2010: 117 January 2011: 159
LDL particle size (Not available)

Triglycerides = (Ideally 30-40) (Robb Wolff Recommendation)
October 2010: 41 January 2011: 39

Glycated hemoglobin (A1C) [better in the 4's; 5+ is trouble] (Robb Wolff Recommendation) October 2010: 5.4 January 2011: 5.6

C-reactive protein = below 1
October 2010: 1.67 January 2011: 1.66

Thanks folks.

flag	asked Jan 3 2011 at 12:02 DFW Paleo 11●1

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We need to know your specific diet, fasting?, exercise routine and schedule to be able to make recommendations – Stephen-Aegis Jan 3 2011 at 15:16

Agreed with Stephen-Aegis --- you may be over-doing it with regards to exercise and fasting. – Patrik♦ Jan 3 2011 at 17:43

This would be a great question to submit to RobbWolf's podcast – frankifries Jan 3 2011 at 22:32

Stephen & Patrik -- I am strictly Paleo Solution-compliant. My exercise routine is kind of an Art Devany thing with a mild Crossfit(-style) chaser. Each week I will do three short conventional weight-training sessions and a couple of reasonable "cross-training" sessions involving KB's, agility, TRX, calisthenics. Also some Yoga and Pilates. I do not believe I am over-doing it, either in terms of intensity or frequency. The real issue may be the IF protocol, which I really like. But not eating until 2 pm everyday will always strike me as a bit hardcore. Thanks much! frankifries -- Done! – DFW Paleo Jan 4 2011 at 5:15

sherpamelissa · Answer 1 · 2011-01-03 14:57:47Z UTC

Anything under 6 in the A1C is considered non-diabetic. The normal range is listed as 4-6, so you aren't really in trouble, though I can see wanting to get that number down. The A1C is how much glucose is sticking to your red blood cells over about a 3 month period. Your change is minimal, though obviously not going the direction you wanted it to go. I would say to watch the amount of fruit/honey/potatoes type carbs that you are eating. You can still be full compliant Paleo and be on the high carb side.

uberbulldog · Answer 2 · 2011-01-03 14:58:07Z UTC

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Improving a1c is helped by eating every 2-3 hours (to reduce low blood sugar levels), no high glycemic food consumption like alcohol, rice, potatoes, bananas. Also reducing or eliminating carbs in general.

answered Jan 3 2011 at 14:58

uberbulldog
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I want to thank everyone for all of the incredible advice. My Paleo food plan is basically exactly what Robb Wolf recommends. My only "carb" consumption as that terms is commonly used is some post-workout sweet potato/yam. My training is also consistent with his recommendations. But I think uberbulldog has hit on something with regard to a1c... I have been doing 16-hour intermittent fasting fairly consistently for the last three months. So the question is, do I eliminate the IF simply for the sake of reducing the a1c number? Thanks again, all! – DFW Paleo Jan 3 2011 at 16:41

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The information from post prandial bg checks out weigh the A1c, ie are much more accurate. Dr. Harris has an A1c higher than would be expected from his checks, as do other paleo eaters. You cn read about the limitations of the A1c over at bloodsugar101.com – Egk Jan 3 2011 at 18:11

Thanks for the info, Rht. The post-prandial metric is new to me. I am, however, confused by the concept that Paleo eaters would tend to have higher a1c numbers than subsistence-food dieters as that would seem to run counter to the Robb Wolf concept that the proper foods would improve that metric. – DFW Paleo Jan 4 2011 at 5:29

Deb · Answer 3 · 2011-01-03 15:48:27Z UTC

To get control of your a1c I have read that you should buy a glucose monitor, sometimes you can get the monitor free and the test strips cost around a dollar each. I got a free monitor from Walgreens with rebate, Tru2go blood glucose monitor, and a box of 50 test strips for $39. Check your blood glucose upon arising in the morning, 15 minutes after the beginning of each meal, then again after 1 hour and again after 2 hours. Keep a log of what you eat and which meals raise your blood glucose too high. Then eliminate the foods that you do not tolerate. Usually it is sweet or starchy vegetables and of course fruits. For instance I can eat 10 blueberries but not 20. Dr. William Davis of the Heart Scan Blog on Blood Glucose and HbA1c

David Leitner · Answer 4 · 2011-01-03 14:46:46Z UTC

Chasing down the cause of the high C-reactive protein (although yours went down, congrats!) is very difficult, because any inflammation in the system, from gingivitis to gout to something you might not even be aware of can raise that number. Its like finding a needle in a haystack without being able to look in the haystack. Your best bet is to try and gradually lower that number (which you are doing) with good paleo lifestyle choices.

I don't know much about A1C except that it is somewhat related to long term carb consumption.

Quik77 · Answer 5 · 2011-01-03 16:04:42Z UTC

for more general anti-inflammation info that's paleo compatible try out some of the info from the Cooling Inflammation Blog the only other things I've heard of that's supposed to have a fairly good effect on c-reactive and both HDL and LDL cholesterol is Krill oil (0.5g to 1.5 g a day depending on body weight) and you can find those studies in pubmed, but for the most part the lower card suggestions above should be the main focus.

Also what is you activity level like? moderate exercise is another one of the general anti-inflammatory things you can do at almost zero time/money cost.

Geoff · Answer 6 · 2011-01-04 09:35:01Z UTC

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Do yo eat nightshades, eggs or dairy? All three caused inflammation issues for me.

answered Jan 4 2011 at 9:35

Geoff
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	Hi Geoff. I eat nightshades and eggs. I do have a mild allergy to eggs but I got off of them for a year and now eat about 2X week. I guess I could try going off of them again. No known problem with nightshades but if they are potentially a problem I certainly don't need them. I will cut back my consumption of tomatoes, which is about daily. – DFW Paleo Jan 4 2011 at 10:34
	That's the answer right there. Look up the nightshade family becasue it's more foods than you think. Drop that and eggs and I bet by week 3 you'll be feeling much better. – Geoff Jan 5 2011 at 2:53

Fully compliant Paleo for over six months but no improvement of a1C & C-reactive protein

6 Answers