NorCal Nutrition: Are We Crazy?
Posted by Robb on November 04, 2008 - Posted in News There are 33 comments, Add yours!
You might have noticed that the nutrition approach we recommend at CrossFit NorCal is a bit...oh, shall I say, contrarian? Where the USDA, AMA and the rest of the Government sponsored entities recommend grains and legumes as the base of the diet, we recommend lean meat, fruits, vegetables, nuts and seeds.
That’s crazy, right? aren’t we going to die from heart disease and cancer if we eat meat? How will we ever get fiber if we don’t eat grains!? I mean, fruit and veggies...what have they got to offer?! I’m being fecetious here, I hope you get that. I do understand our recommendations fly in the face of what we are told to eat from nearly every source you can find...what’s the deal? Well...the deal is, our nutritional approach, a diet the attempts to emulate that of our paleolithic ancestors, is without a doubt the best route to optimized performance and health. Big claim? Yep, but easy to back up. Folks start with us, tweak their food, then look, feel and perform better. Every measurable bio-marker such as cholesterol, triglycerides or blood pressure improve...depression resolves. It just works, because this is the way we are wired to eat. But hey, what the hell do I know? I’m just the crazy guy in the shed telling people to do weird stuff like sleep more, take fish oil and increase their protein intake. How could I possibly be right about this? Well...here are a few interesting things for y’all to consider:
1-A Paleo diet, calorie per calorie, beats any other diet you can compare it to. Here is a nice look at this in a paper from Loren Cordain. If you notice, the basic diet presented here looks like taking a nutritional supplement. Now, if you are ambitious, you can take ANY of those listed Paleo foods, Lean meats, nuts, seeds, fruits and veggeis and compare them to the same calorie content of grains, legumes or dairy (non- fortified...just the way nature made them!) and you will decrease the relative nutritional content of the diet. Don’t believe me? You can actually do this experiment with the USDA Nutrient Database. So before you start waxing eloquent about how “nutritious whole grains are” give this a shot...build a diet the way our government recommends you do it via the food pyramid, then compare that to Paleo foods.
2-Many of the best coaches in the world recommend a Paleo diet. Granted, many also do not, but there are an ever growing number of coaches who recognize that optimized performance will not be found at the bottom of a box of cereal or served on a bagel.
Want a concrete example? How about Joel Friel, US Olympic Triathlon coach and author of The Triathletes Training Bible and Co-Author of The Paleo Diet for Athletes. I could use different examples but the endurance crowd is absolutely the most entrenched in this notion that optimized performance comes from a tube of GU or from some kind of Franken-Food like a Cliff-Bar. Here is an excerpt from The Paleo Diet for Athletes in which Joel talks about the Challenge Loren Cordain placed on him to try the Paleo diet for one month. check it out:
“I have known Dr. Cordain for many years, but I didn’t become aware of his work until 1995. That year we began to discuss nutrition for sports. As a longtime adherent to a very high-carbohydrate diet for athletes, I was skeptical of his claims that eating less starch would benefit performance. Nearly every successful endurance athlete I had known ate as I did, with a heavy emphasis on cereals, bread, rice, pasta, pancakes, and potatoes. In fact, I had done quite well on this diet, having been an All-American age-group duathlete (bike and run), and finishing in the top 10 at World Championships. I had also coached many successful athletes, both professional and amateur, who ate the same way I did.”
“Our discussions eventually led to a challenge. Dr. Cordain suggested I try eating a diet more in line with what he recommended for one month. I took the challenge, determined to show him that eating as I had for years was the way to go. I started by simply cutting back significantly on starches, and replacing those lost calories with fruits, vegetables, and very lean meats.”
“For the first two weeks I felt miserable. My recovery following workouts was slow and my workouts were sluggish. I knew that I was well on my way to proving that he was wrong. But in week three, a curious thing happened. I began to notice that I was not only feeling better, but that my recovery was speeding up significantly. In the fourth week I experimented to see how many hours I could train.
“Since my early 40s (I was 51 at the time), I had not been able to train more than about 12 hours per week. Whenever I exceeded this weekly volume, upper respiratory infections would soon set me back. In Week Four of the “experiment,” I trained 16 hours without a sign of a cold, sore throat, or ear infection. I was amazed. I hadn’t done that many hours in nearly 10 years. I decided to keep the experiment going.”
“That year I finished third at the U.S. national championship with an excellent race, and qualified for the U.S. team for the World Championships. I had a stellar season, one of my best in years. This, of course, led to more questions of Dr. Cordain and my continued refining of the diet he recommended.”
“I was soon recommending it to the athletes I coached, including Ryan Bolton, who was on the U.S. Olympic Triathlon team. Since 1995. I have written four books on training for endurance athletes and have described and recommended the Stone Age diet in each of them. Many athletes have told me a story similar to mine: They have tried eating this way, somewhat skeptically at first, and then discovered that they also recovered faster and trained better.”
So, if you missed the gist of that, Joel was able to train harder, longer and recover faster using a Paleo diet. He recommends the diet to ALL his athletes and includes this information in all his books. Oddly enough, we even have one of his staff dieticians, Kelly Cawthorn, available at CrosFit NorCal.
3-The Paleo diet describes our past, shines a light on our current situation, and provides predictive value for our future. The Nutritional “Sciences” are anything but. In theory they are a subset of Biology. The basic tenant of biology is evolution via natural selection...yet this fact absolutely buggars those in the nutritional sciences. The folks at CSU Chico Nutritional Sciences absolutely HATE the concept of the Paleo diet, yet offer no counter point or model that better describes the data at hand, nor offers the least bit of predictive value. They are awash in “paradoxes”. French Paradox, Spanish Paradox...things are only paradoxical in the nutritional sciences because they made bad assumptions and abandoned the scientific method. I get fired up about this because peoples lives are at stake here and the information we are fed is WRONG. It starts from faulty premise and worsens with every step. Here is an excerpt from The Protein Debate, a work we sponsored between Dr. T. Colin Campbell, author of The China Study and Prof. Loren Cordain. Here is that excerpt which is the introduction for Prof. Cordain’s piece. The over-arching topic was the role of protein in health and disease in humans. As a side note: I’m a graduate of CSU Chico in biochemistry. When we sponsored this debate, between two of the most highly regarded researchers in the world, I thought the CSU Chico Nutritional Science department might be interested that a former student had sponsored and spear-headed this original work. I forwarded the Protein Debate to the members of the Nutritional Science department. Response? NONE. Sorry, I’m just bitter I guess, here is that introduction from Prof. Cordain:
Introduction
Although humanity has been interested in diet and health for thousands of years, the organized, scientific study of nutrition has a relatively recent past. For instance, the world’s first scientific journal devoted entirely to diet and nutrition, The Journal of Nutrition only began publication in 1928. Other well known nutrition journals have a more recent history still: The British Journal of Nutrition (1947), The American Journal of Clinical Nutrition (1954), and The European Journal of Clinical Nutrition (1988). The first vitamin was “discovered” in 1912 and the last vitamin (B12) was identified in 1948 (1). The scientific notion that omega 3 fatty acids have beneficial health effects dates back only to the late 1970’s (2), and the characterization of the glycemic index of foods only began in 1981 (3).
Nutritional science is not only a newly established discipline, but it is also a highly fractionated, contentious field with constantly changing viewpoints on both major and minor issues that impact public health. For example, in 1996 a task force of experts from the American Society for Clinical Nutrition (ASCN) and the American Institute of Nutrition (AIN) came out with an official position paper on trans fatty acids stating,
“We cannot conclude that the intake of trans fatty acids is a risk factor for coronary heart disease” (4).
Fast forward 6 short years to 2002 and the National Academy of Sciences, Institute of Medicine’s report on trans fatty acids (5) stating,
“Because there is a positive linear trend between trans fatty acid intake and total and LDL (“bad”) cholesterol concentration, and therefore increased risk of cardiovascular heart disease, the Food and Nutrition Board recommends that trans fatty acid consumption be as low as possible while consuming a nutritionally adequate diet”.
These kinds of complete turnabouts and divergence of opinion regarding diet and health are commonplace in the scientific, governmental and medical communities. The official U.S. governmental recommendations for healthy eating are outlined in the “My Pyramid” program (6) which recently replaced the “Food Pyramid”, both of which have been loudly condemned for nutritional shortcomings by scientists from the Harvard School of Public Health (7). Dietary advice by the American Heart Association (AHA) to reduce the risk of coronary heart disease (CHD) is to limit total fat intake to 30% of total energy, to limit saturated fat to <10% of energy and cholesterol to <300 mg/day while eating at least 2 servings of fish per week (8). Although similar recommendations are proffered in the USDA “My Pyramid”, weekly fish consumption is not recommended because the authors of these guidelines feel there is only “limited” information regarding the role of omega 3 fatty acids in preventing cardiovascular disease (6). Surprisingly, the personnel makeup of both scientific advisory boards is almost identical. At least 30 million Americans have followed Dr. Atkins advice to eat more fat and meat to lose weight (9). In utter contrast, Dean Ornish tells us fat and meat cause cancer, heart disease and obesity, and that we would all would be a lot healthier if we were strict vegetarians (10). Who’s right and who’s wrong? How in the world can anyone make any sense out of this apparent disarray of conflicting facts, opinions and ideas?
In mature and well-developed scientific disciplines there are universal paradigms that guide scientists to fruitful end points as they design their experiments and hypotheses. For instance, in cosmology (the study of the universe) the guiding paradigm is the “Big Bang” concept showing that the universe began with an enormous explosion and has been expanding ever since. In geology, the “Continental Drift” model established that all of the current continents at one time formed a continuous landmass that eventually drifted apart to form the present-day continents. These central concepts are not theories for each discipline, but rather are indisputable facts that serve as orientation points for all other inquiry within each discipline. Scientists do not know everything about the nature of the universe, but it is absolutely unquestionable that it has been and is expanding. This central knowledge then serves as a guiding template that allows scientists to make much more accurate and informed hypotheses about factors yet to be discovered.
The study of human nutrition remains an immature science because it lacks a universally acknowledged unifying paradigm (11). Without an overarching and guiding template, it is not surprising that there is such seeming chaos, disagreement and confusion in the discipline. The renowned Russian geneticist Theodosius Dobzhansky (1900-1975) said, “Nothing in biology makes sense except in the light of evolution” (12). Indeed, nothing in nutrition seems to make sense because most nutritionists have little or no formal training in evolutionary theory, much less human evolution. Nutritionists face the same problem as anyone who is not using an evolutionary model to evaluate biology: fragmented information and no coherent way to interpret the data.
All human nutritional requirements like those of all living organisms are ultimately genetically determined. Most nutritionists are aware of this basic concept; what they have little appreciation for is the process (natural selection) which uniquely shaped our species’ nutritional requirements. By carefully examining the ancient environment under which our genome arose, it is possible to gain insight into our present day nutritional requirements and the range of foods and diets to which we are genetically adapted via natural selection (13-16). This insight can then be employed as a template to organize and make sense out of experimental and epidemiological studies of human biology and nutrition (11).
This is a REALLY long post but I want to make a point. We DO NOT endorse a fad for a nutritional program. Our recommendations are based on the best of both science and the empirical evidence of the worlds best coaches. Take some time and educate yourself on the topic.
Comments
Beth-
It’s funny...it just takes trying it. People feel better immediately, look better and have top level performance. Since it’s tough to make money of the paleo diet, perhaps I can start selling aluminum foil hats...to protect people from our crazy NewSpeak!
Another great post that I can refer people too about the benefits of the paleo lifestyle and if they still have doubts they could buy the hats off your site.
Robb,
Great article - will post on our blog and newsletter if cool with you (credit & link given).
See you soon!
Robb, Thanks once again for a great post and more insight to theories behind the Paleo lifestyle. It’s now been 13 months since I adpoted the Paleo way in conjunction with Rut’s 0600 sessions and I truly can’t imagine ever going back to the old ways.
When friends inquire about how to adopt such a plan, without fail, my answers are met with dumbfounded looks and responses like “I can’t give up pasta” “you don’t eat bread?” “I don’t have time to cook”. O.k...I guess you’re not ready to change then are you??? I’d like to take each of those people to the store then home to blow the dust of their kitchen and cook a meal that demonstrates how flippin easy this can be. Thanks again for spreading the word. RP
Robb, thanks for the post. I have read and continue to benefit from your lessons about nutrition. I think that an important thing to keep in mind, and perhaps the most important section of Prof Cordain’s introduction, is this:
“The study of human nutrition remains an immature science because it lacks a universally acknowledged unifying paradigm (11).”
That’s it, right there. It is easy for athletes, reading this blog, to understand and agree in the wisdom of the Paleo diet--because we share a unifying paradigm. We value human performance. The “My Pyramid” program doesn’t prioritize human performance, it cares about the national agricultural plan. Vegetarians don’t prioritize human performance, they care more about animal rights and Buddhism, maybe. Who knows. I think the debate will always rage strong, though, because people eat food for so many different reasons.
If, at the outset of a debate, people agree on the paradigm of performance, I think you offer overwhelming evidence in support of the Paleo diet.
Great article. I’m going to post this as a link on our website for our members as a MUST read!
Fantastic read. I must admit, this is so full of information that I have already referred it to my clients as a MUST read.
Thanks Rob.
Great article and so informative that we are sending 3 of our trainers (they are also owners) from Crossfit Monrovia to this weekends Nutrition seminar in Flagstaff.
Keep up the good work!
Caesar
In the first paragraph, where you wrote “I’m being fecetious here"…
...I think you wanted to say ‘facetious.’
The adjectival form of ‘feces’ is ‘fecal.’ 
Great post Robb. Thanks for your awesome work.
SS
We did not evolve from Apes into cavemen and then into humans--if that where true don’t you think we would of evolved into something else by now or died off. Also if we did evolve from Apes ---have you ever taken a look at what they eat ---it’s not tons of meat and fat, but mostly fruit and green leafy vegtables and some insects(not many). Of all the mammals on the planet, of which we are one them, the closest to us in DNA(98%) are apes(that does not mean we evolved from them) so we should be looking at what they ate and eat that way. They are vegans and they are strong, lean and healthy.
Also for the first few thousand years humans were around they never COOKED there food. Cooking food, ask any scientist (if they’ll admit it) changes the molecular structure. So, for example the lean cooked meat you are eating would need to be eaten raw in order to get the essential amino acids that are needed --b/c when you COOK that lean meat it denatures those proteins and makes them unrecognizable to your body and has zero nutritonal value. Your body actually attacks it as a foreign invader and your whiteblood cell count goes up b/c your body is trying to get the invaders out (get blood work done before you eat cooked lean meat and after and you’ll see an elevated WBC).You may feel great now (body good at adapting for a while) eating that way but over time it’ll lead to cancer, diabetes,heart disease, arthritis,Ketosis etc. Obviously we can’t eat raw meat b/c it’ll make us sick and eating it cooked does us no good --so we shouldn’t eat it at all. How many of you would eat meat if you actually had to kill, deskin,deblood, etc the animal? Plus all the fat in the paleo diet isn’t good ---FAT is the cause of DIABETES not sugar.
The best way to eat is the way our bodies where designed to eat by God our creator and that is raw(uncooked) mostly fruit,green leafy vegtables, and truly raw (hard to find, but most likely the kind the paleo man ate) nuts and seeds sparingly. There is an excellent book out there explaining this by Dr. Douglas Graham (who has worked with professional athletes) called 80/10/10RV which expalins all this in detail with the research to support it. Best health to all 
Robb, please, I’m anxiously awaiting your reply to fit201’s post. fit201, please provide your source and reference for the statement “FAT is the cause of DIABETES not sugar.”
Robb, thanks for the great, succinct (relative to telling someone to read a book) post. --Jeremy
I will get you the source, however b/c the paleo diet does not include sugar as part of the diet you won’t get the diabetes. However, the high protein will cause acidity and inflamation .
If you eat fats and sugar it’s the fat that lines the cells in the body and blocks the receptor sites causing the sugar to remain in the bloodstream to long (b/c it’s unable to get into cells) causing hyperinsulisum. So, if you just eat sugar without fat it’ll be absorbed faster ---of course if you consume nothing but synthetic simple sugar all day for long enough I’m sure it would lead to diabetes but a lot slower than if you ate it with fat. It also depends on the type of sugar consumed. Fruit eaten in it’s whole and natural state is absobed into the cells quickly and is the primary fuel for the body ---however, if you consume fruit (or any other natural form of sugar)with fats (nuts,seeds, oils, etc) then it’ll be in the blood stream longer leading to diabetes.
I don’t think dairy, or synthetic processed sugar products are good for anyone --but Fruit (all types not just berries) is what the body was designed to eat and if eaten in it’s whole and natural state (with fiber,H2O,vitamins, etc) does not cause diabetes or candida unless you consume it with fat (which is what most people on the SAD diet do—not just fruit but patries, candy, etc). Fruit gets a bad rap and is considered by lots of people to be to high in sugar, but it’s not. If you juice fruit and drink it w/o the pulp that’s bad b/c there is no natural fiber to help absorb the sugar—or like i said if you eat fruit or any sugar for that matter with fat.
The statement I made about Fat causing diabetes not sugar , unless explained the way I just did above could be taken totally wrong --sorry for confusion.
oh yes, i also agree with you that grains of any sort are not ment for human consumption --and if eaten cause loads of problems whether eaten alone or eaten with fat which causes even more problems (simple sugar or complex sugar +fat =badnews). If we were meant to consume grains we’d have a pouch in our mouth like birds do with a special enzyme --the grain seeds sit in the pouch and are partially digested before the birds can eat them. Even though modern technology has found a way to strip the hard shell from the grain and allow them to be edible --we still do not have the enzymes to digest them, plus unless you load them up with fat or sugar they have no taste and are dry.
what is your opinion on post workout nutrition?
what do you suggest?
Hey fit201 ~
One of the primary uses of fire for paleolithic man was indeed cooking. On what basis can you make the statement that paleo man didn’t cook his meat?
Silly stuff.
fit201,
Without having to address all of your points, let me ask one basic question: Do you subscribe to some sort of creationism/intelligent design theory or do you subscribe to evolutionary biology? From the wording of your posts it sounds like the former. If that’s the case, then it’s going to be hard to have a discussion about the paleo diet. As Cordain pointed out, if we don’t subscribe to the same basic paradigm (evolution), then we can’t really have a coherent discussion.
I’m thinking we need a little endocrinology 101 here about the uptake of sugar and insulin response, specifically in the direction of those macronutrients that slow insulin response or its effects (protein via glucagon and fat). I am neither an endocrinologist nor biochemist, but from my broadening breadth of study on the subject, I think fit201 is off the mark with what causes hyperinsulinemia (he’s proposing that sugar sitting in the bloodstream in the absence of insulin due to fat is the cause...that’s not my understanding at all). That sounds more like a general description of Diabetes itself (more like Type I). Or I’m sparking a debate w/ someone who thinks Darwin is the devil...and as Peter said, this won’t go anywhere.
Robb?
Mark Lanza --I never said they didn’t cook there food after fire was invented ---I was saying that before fire was invented for thousands of years people did not cook there food and after fire people cook there food which changes the molecular structure (as in the example I gave previously)
Robb and Jeremy-- Yes fat is the cause of diabetes. when we eat too much fatty food, a thin coating of fat lines the blood vessel walls, the cells’, insulin-receptor sites, sugar molecules, as well as the insulin itself. These fats can take a full day or more to “clear” from the blood, all the while inhibiting normal metabolic activity, and preventing these various structures from communicating with each other. Therefore, too much fat in the blood impedes the movement of sugar out off the blood stream resulting in an overall rise in blood sugar b/c they can’t escape from the blood so they can be delivered to the cells which await there fuel.
Cited Research:
Joslin, EP. “atherosclerosis and Diabetes.” Ann Clin Med 1927;5:1601
Breneman, Carol J. “type II Diabetes...Self-Induced Disease?” Millersville University (1997). This article also cites studies by Felber, Anderson, Burkitt, and others, all demonstrating the correlation between dietary fat and diabetes. Accessed at http://home.judson.edu/academic/spinner/diabetes.html
also, a 2001 Science News article briefly describes Dr. I.M. Rabinowitch’s work. Entitiled “Diabetic Patients Can Eat Sugar If Fats Are Eliminated,” the article can be found online at http://www.sciencenews.org/articles/20010915/timeline.asp
Van Eck, W. “The Effect of a Low Fat Diet on the serum Lipids in Diabetes and its Signifigance in Diabetic Retinopathy”. AM J Med. 1959; 27:196-211
Anderson, J.W. and Ward, K. “High Carbohydrate, High Fiber Diets for Insulin-Treated Men with Diabetes Mellitus”. AM J Clin Nutr, 1979;32:2312-21.
“Low-Fat Diet Alone Reversed Type 2 Diabetes in Mice,” press release dated September 10, 1998 from the Duke University Medical Center. Accessed at http://dukemednews.duke.edu/news/article.php?id=519
also the American Journal of Clinical Nutrition 50(1997):1264) reports that meat, compared to the amount of blood sugar it releases, seems to cause the most insulin secretion of any food tested.
As stated before all of this info and more can be found in the book “The 80/10/10 Diet” by Dr. Douglas N Graham (a life long athelete who has coached elite athletes from around the world)
As we say it all starts with nutrition and I don’t think the Paleo Diet is the best way to go.I love CF and agree with the science behind CFing but not the CF Nutrition ---afterall, our ultimate goal is to be truly healthy, Best Health to All --check out the research for yourself
Fit201
Interesting that we put people on a higher fat diet and they ALL reverse EVERY parameter of insulin resistance...just a fluke I’m guessing?
The studies you are citing are out of date, have been refuted in other settings and are cherry picked amigo. The meat issue is an easy one that all the low fat, quasi vegetarians swing about, but there is a key piece that y’all allways forget: glucagon normalizes insulin sensitivity. this a meat based meal is and INSULIN SENSITIZER:
http://www.ncbi.nlm.nih.gov/pubmed/18080106
Please comment on the COMPLETE LACK of cancer, diabetes and heart disease among the traditional Inuit, who ate a 80% fat diet:
http://discovermagazine.com/2004/oct/inuit-paradox/article_view?b_start:int=2&-C=
That there is called a paradox...the Inuit eat a boat load of fat...yet suffer NONE of the metabolic diseases we do. WHY.
If you want to start slinging research, I’ll address each of your posts, you address these:
http://charm.cs.uiuc.edu/users/jyelon/lowcarb.med/
There are about 600 peer reviewed articles on the effecacy of low carb diets there.
Fit201
Fire has been a part of humanities development for nearly 1 million years:
http://www.beyondveg.com/nicholson-w/hb/hb-interview2c.shtml
Here is some information to get you up to speed with regards to acid/base balance:
http://www.thepaleodiet.com/nutritional_tools/acid.shtml
What you are proposing fits neither the archeological data, the anthropological data, empirical evidence nor the weight of scientific scrutiny. It has no predictive value and is a hen-pecking of studies, not a unified theory capable of prediction, testing and analysis.
Best of luck, and remember, the nutrition YOU recommend to people affects their lives and health...be sure you know what your talking about.
Robb, great follow up post, but I was on your side of this discussion. I think you intended to address that to fit201.
Jeremy (80 blocks of fat per day Jeremy!)
Fixed it! Sorry Jeremy...Like I said, I’m an idiot!
If properly fed and do not use drugs and narcotics, people can live full lives and be happy, never get sick and be constantly alert.
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I am very interested in it, could you please tell me some more imformation? Thank you!
I think one of the missing links in much of the debate about ancestral styles of eating is the connection to the food that is available locally. In a globalized culture, we have a plethora of choices at our fingertips (of course dependent on our economic position), and this is not all bad. That said, in general arguments about how humans once were has to take into account the diversity of eco-systems that they were a part of. For instance, living on the prairie in Canada, an ancestral diet would have been made up of berries and meat. Living in the interior of B.C. or California would have consisted of a lot more fresh fruit.
My main point is that y’all should move to Saskatchewan and eat berries and bison with us! 
teehee!
I agree with Robb, I’m just adding thoughts on another integral component to our eating choices - where our food comes from.
Hey
Great article on NorCal Nutrition it has helped me open my eyes!
Cheers
Dan
England Rugby Shirts bongs for sale
no.. we are not crazy.. by the way, nice article. thank you
Many of the best coaches in the world recommend a Paleo diet. Granted, many also do not, but there are an ever growing number of coaches who recognize that optimized performance will not be found at the bottom of a box of cereal or served on a bagel.
are you serious ?
Marta!
Patek Watch
They have tried eating this way, somewhat skeptically at first, and then discovered that they also recovered faster and trained better.
Here is that excerpt which is the introduction for Prof. Cordain’s piece. The over-arching topic was the role of protein in health and disease in humans.
Great post Robb! Sums everything up nicely.. The Paleo lifestyle is a definite 180 from the pasta parties I was told are healthy back in high school cross-country, and since converting I have NEVER felt stronger or healthier.