The Paleo Solution Part 14

Mercury is a highly toxic metal that, unfortunately, acc.u.mulates in many varieties of seafood. Inorganic mercury is transformed into methyl-mercury, and this compound can find its way into the food web. Larger, longer-lived critters tend to acc.u.mulate more mercury than smaller, shorter-lived species. Mercury's toxicity stems from its effects on nerves and critical enzyme systems. Mercury is bad, and overconsumption of mercury is a real issue in certain situations, but fish oil is not a source of mercury intake. You see, mercury binds tightly to proteins, and fish oil, even relatively unprocessed fish oil, has virtually no protein and, therefore, no mercury.

PCBs are organic contaminants from manufacturing, agriculture, and plastics. PCBs can and do acc.u.mulate in the fatty portions of fish but, again, smaller varieties of fish contain significantly lower levels. Sardines and mackerel are thus good sources for your fish oil. This is also an argument to use the ultrapurified varieties, as virtually all contaminants are removed in the micro-distillation process.

What about the EPA/DHA Ratio?

This will vary based on the source for the fish oil. In general, an equal ratio is a good option, although some research indicates a DHA-heavy formulation is better for reasons of improved neurological function.

What about Moms and Kids?

Pregnant or breastfeeding moms should focus on a DHA-heavy product. DHA is the main const.i.tuent needed by growing brains, be they fetal or toddler. Children below the age of three should only be given supplements with DHA, as too much EPA can limit arachidonic acid production in children and thus stunt neurological development. Dosage for kids, according to the DHA-EPA-Omega-3 inst.i.tute, should be: 0.5 g for infants, 0.7 g for kids ages one to three years old, stepping up to 12 g per day for kids ages four to thirteen.

DHA from Algae One product may solve many of the above issues, while also addressing concerns of over fishing and sustainability.

DHA derived from algae is not only perfect for moms and kids, but it is also free of contaminants, is sustainable, and should become less expensive as demand grows for this product. Conveniently, DHA converts to EPA in our bodies, so this supplement is truly a good option.

Magnesium Magnesium is a vital mineral that unfortunately takes a backseat to its divalent cousin, calcium. Interestingly, we hear about calcium all the time, but rarely do we hear about magnesium, which played a large role in the evolution of our genetics. Magnesium comes in several varieties, including magnesium oxide, magnesium chelates, and magnesium citrate, just to name a few of the more popular options. Your best option for a supplement is the magnesium citrate form, as it appears to be the best absorbed.

What Does It Do?

In addition to being critical in a dizzying number of enzymatic reactions in our bodies, magnesium has influence in blood clotting, energy production, muscle contraction, and nerve transmission. Magnesium deficiency appears to be a player in: Insulin resistance Cardiovascular disease Chronic fatigue/fibromyalgia High blood pressure Where Do We Get It?

Fruits and vegetables, particularly dark green vegetables, have historically been our best sources for magnesium.

How Much Do We Need?

Although the recommended daily allowance for magnesium is 300400 mg per day for adults, this is a paltry amount as compared to a simple reconstruction of our ancestral diet using commonly available modern foods. More realistic numbers are in the 1,2002,000 mg (1.22 g) per day range. Our modern diet's heavy reliance on dairy products and grains have displaced fruits and vegetables, generally increasing calcium intake, while our intake of magnesium has fallen to levels well below that seen in our ancestral past. Interestingly, however, our bones have paid the price. Although our intake of calcium is relatively high, magnesium is a critical cofactor in bone formation and actually increases calcium absorption. Instead of focusing on more calcium to improve bone density, we should focus on weight-bearing exercise, adequate Vit-D levels, a diet devoid of antinutrients and gut irritants, and ancestral levels of magnesium.

I have seen a number of people benefit from supplemental magnesium (myself included), and the most effective form I have seen are varieties of "fizzy" magnesium drinks such as Natural Calm. Magnesium can be very relaxing, almost sedating for many people. 400600 mg of magnesium citrate mixed in warm water before bed is so relaxing I actually look forward to it. If you are the rare person who is a "paradoxical responder" and magnesium stimulates you, just take it in the AM upon waking.

Can You Take Too Much Magnesium?

Yes, but the results are not too dire unless you find yourself trapped away from a privy. Magnesium can be a potent laxative!

Digestive Aides Digestive aides were not in the ancestral diet, of course, but they may be of benefit to great many people who suffer from low stomach acid and weak digestion. The digestive aids I recommend contain betaine-hydrochloride, ox bile, proteases, lipases, and amylases.

What Does It Do?

Betaine-HCL helps to increase stomach acid. Although only a limited amount of digestion occurs in the stomach, much of the signaling that occurs later in the digestive process is initiated by a high concentration of stomach acid. Many people are wary of high stomach acid due to gastric reflux, but the vast majority of these problems are an outgrowth of high insulin levels and grain intolerance.

Ox bile helps to emulsify fats, making them more available for digestion. Remember, that means essential fats, antioxidants, and fat-soluble vitamins! You do want good fat digestion and absorption.

Proteases, Lipases, and Amylases These are digestive enzymes normally released by the pancreas, and they digest protein, fats, and carbohydrates respectively. Low stomach acid or inflammation to the pancreas caused by grain intolerance, abnormal gut flora, or high insulin levels can decrease the amount of digestive enzymes released into the small intestines, thus reducing the effectiveness of our digestion.

Where Do We Get It?

Supplement only! There are a number of products like this on the market, but I really like the NowFoods: Super Enzymes product. It is inexpensive and very effective.

How Much Do We Need?

Digestive support is particularly important if you have suffered GI problems in the past, have an autoimmune disease, or significant systemic inflammation. Folks who have had their gall bladders removed really need to follow a protocol like this one: For folks using a digestive aid with betaine-HCL, start with one capsule per meal for a day or two. Do you feel any type of "warmth" in the epigastric region (at the bottom of your breast bone where the ribs meet)? If so, you may not need digestive support. If you do not feel warmth, take two caps with each meal for a day or two. Warmth? Keep following this progress until you are up to five caps per meal. If you are still not feeling warmth, just hang at this dosage until you do start to feel warmth after a meal. Whatever your dosage, when you start to feel warmth, dial your dosage down by one cap per meal until you are digesting your food without supplemental enzymes.

Do I Use These Digestive Enzymes If I Am Eating a Fruit Bowl?

No! Remember, the majority of your meals need to be made of protein, veggies, and fat. The main things the enzymes are helping you break down are protein and fat. If you eat a meal without protein and fat, you are wasting your efforts.

How Long Will I Need to Use Digestive Enzymes?

I don't know; it all depends on how weak your digestion is, your stress level, and how compliant you are with the food, exercise, and lifestyle recommendations. I was pretty sick after my "adventures in vegan land," and it took me several years to really get my digestion put back together. I then chose to start a business, skimp on my sleep, and travel constantly for work, with the result being adrenal fatigue and blown digestion. Again. Be smarter than me, please!

Probiotics The term probiotics refers to a broad and ever-expanding group of microorganisms that inhabit the intestines and are absolutely critical to the normal functioning of our digestion and immune system. Bacterial strains include various Lactobacili, bifidum, and bacilli species, but there are also beneficial fungi such as Saccharomyces boulardi.

What Does It Do?

I could write a book on probiotics alone, and the t.i.tle would be amazing: Bacteria, p.o.o.p, and You: How Beneficial Bacteria Can Make You Healthier and Look Great in a Bikini. Seriously though, probiotics are ma.s.sively underrated and are just now receiving the research focus they deserve. The roles these bacteria play are varied, but they are critical in not only the digestive process, but also in actually protecting the gut lining. Our beneficial flora (the living ma.s.s of bacteria in our intestines) actually line the villi and microvilli in such a tight a.s.sociation that the bacteria are literally the first layer of our intestines. These bacteria displace potentially pathogenic bacteria, yeast, and parasites; help us to digest macronutrients; and are responsible for the production of various vitamins from precursor molecules. We are also discovering that our gut flora has tight communication and influence with both our immune and nervous systems. Certain types of mouth bacteria have even been shown to be helpful in preventing periodontal disease. For being kept in the dark and only allowed to a.s.sociate with poo, these little b.u.g.g.e.rs do a lot!

Where Do We Get It?

Most people are familiar with various fermented foods such as yogurt, kiefer, miso, kimchi, and raw sauerkraut. All of these foods (if not pasteurized) provide live cultures of beneficial bacteria. Those of you with a queasy stomach should just skip this next part! Where did we obtain our beneficial flora in the past, before fermented foods such as yogurt and kimchi? Well, our ancestors were particularly fond of the intestinal contents of herbivores. I know, it's not the greatest thing to imagine, but similar bacteria inhabit herbivore GI tracts, and this was likely a large and consistent source of beneficial bacteria.

How Much Do We Need?

There are no specific guidelines or RDA for probiotics, but I think it's important to supplement frequently with a broad range of sources. Fermented foods are certainly an option and, as you might have guessed, I'd recommend focusing on fermented vegetables such as sauerkrauts, kimchi, and similar foods. You can find live, unpasteurized versions of these foods at most hippy super markets, but if you are industrious, you can make them yourself at home. Keep in mind, most of these foods are quite high in salt, and this can be problematic for some people with high blood pressure or sleep problems. You can also of course make use of fermented dairy products, but these carry the same problems of all diary: elevated insulin levels and potential gut irritation.

If you are using foods as your main source, try to get a serving or two of probiotic-rich foods daily. If the food route seems like a ha.s.sle or you just want to make sure you have covered all your bases, you can use a mixed probiotic such as Jarro-Dophilus or products from New Chapter. Take these supplements on an empty stomach first thing in the morning, and just follow the label recommendations. Remember, those are live cultures! Use them in a timely manner and keep them in the refrigerator.

Saccharomyces boulardi If you should find yourself in the unfortunate situation of taking antibiotics, I highly recommend you take the beneficial yeast, S. boulardi (SB). Antibiotics tend to not only take out pathogenic bacteria, but also our beneficial flora. This can set us up for yeast infections from nasty critters like Candida albicans or bacteria such as Helicobacter pylori. Since SB is a yeast, it is unaffected by antibiotics. SB also makes a nice addition to your travel bag as it is heat stable. Start taking SB five to seven days prior to travel and while on the road, and you can decrease your likelihood of succ.u.mbing to traveler's diarrhea.

Iodine Iodine is a trace element that might be lacking in a modern interpretation of a Paleolithic diet.

What Does It Do?

Iodine is a key const.i.tuent in thyroid hormones thyroxine (T4) and triiodothyronine (T3). T3 is the more biologically active of the hormones and is critical in energy management, fertility, hormone regulation, and a number of other vital processes.

Where Do We Get It?

Kelp, seaweed, and seafood are excellent sources of iodine. Unless you live in an area where the soil is rich in iodine (few place are), you will likely need some kind of supplemental iodine or make a concerted effort to include some seaweed or kelp in your program. Iodized table salt has been a common and convenient source of iodine for many people, but with the adoption of Paleo eating, most people find their salt intake to decrease markedly.

How Much Do We Need?

A safe dose for most people is 150 micrograms/day, although women who are pregnant or lactating may need as much as 200300 micrograms per day. On the topic of women, I have noticed a number of females who were suffering from signs and symptoms of hyperinsulinism, including amenorrhea, or reproductive difficulties. These women adopted a Paleo diet, started exercising, and slept better, but did not see improvements in their estrogen/insulin-related issues as much as I'd like to see. Iodine is quite important in estrogen metabolism, so I recommended that these women add in 150 mcg of iodine per day and they saw almost immediate improvement in their symptoms.

I really like seaweed, as commonly found in j.a.panese food, but it's tough to know how much iodine you obtain from these sources. If you suspect an iodine deficiency, I'd suggest blood work to check your thyroid levels and supplementing with 150 mcg/day. Many people who register in the "low but normal" range for thyroid hormone notice significant improvements in how they feel, in cold tolerance, and other issues related to proper thyroid function when they increase their intake of iodine. Average values are just that-averages of a vast number of people. That number may not be what is optimal for you, however.

R-alpha Lipoic Acid + N-acetyl-L carnitine This is a combo recommendation and it deviates a bit from the other items in that it's really something for "optimizing" things like cognition and s.e.xual function. Alpha lipoic acid (ALA) is a potent fat- and water-soluble antioxidant. N-acetyl-L-carnitine (NAC) is a modified form of carnitine, which is an important amino acid.

What Does It Do?

ALA is not only a fat- and water-soluble antioxidant, but it also helps to restore the antioxidant activities of vitamins C and E. ALA is also helpful for reversing insulin resistance and is particularly helpful for diabetic neuropathy. NAC has been shown to help reverse the signs and symptoms of aging and dementia. In addition to this, NAC is important in fat metabolism, as carnitine acts as a carrier molecule for fats entering the mitochondria of cells to be used for energy.

Where Do We Get It?

(ALA) is found in large amounts in gra.s.s-fed or wild meats. Grain-fed meat unfortunately has virtually no ALA. NAC is made in the body from carnitine.

There are many companies such as Jarrow that offer a combination of NAC and ALA in one capsule or tablet, but you can also buy these items individually to dial in your dosage.

How Much Do We Need?

You will need to play with this a little to find your optimum dosage, but 600 1,200 mg of NAC taken with 1,0002,000 mg of ALA first thing in the morning on an empty stomach has a remarkable ability to "clear the fog." It is not stimulating in the way caffeine is, but it really cranks up the wattage between the ears! You will find this helpful on most mornings, but particularly so on those days after you've had a few too many NorCal margaritas! Some of you may find the ALA drops your blood sugar too much unless you take it with a little food. Just be aware that ALA does improve insulin sensitivity, and this can mean a decrease in blood sugar past what is comfortable.

Epilogue.

WOW! So, that was a lot. How ya doing? Need a hug? I hope that you give this a shot. Take 30 days, commit to the program, then re-evaluate. It is completely reasonable to ask the question "Is it worth it to do this?" Does the cost-benefit a.n.a.lysis play out in favor of a Paleo Solution for your life? Of the thousands of people I've worked with the answer is an emphatic "yes, it's worth it". Most folks tackle this as a "diet" initially, but it morphs into a viable, long term lifestyle. People have different levels of buy-in and that's great. The ideas are here to make your life better, not shackle you to an uptight ideology.

So, where do you go from here? Well, community and support are critical to all of our successes, so I'd suggest you come and hang out at www.robbwolf.com. You will find quite a number of resources and portals to other folks who are knowledgeable about this Paleo/Primal life-way. I have links to many fantastic blogs and websites, but a few need attention here. My mentor, Prof. Loren Cordain, has an amazing site at www.thepaleodiet.com. If you look in my reference section, you will find much of his work cited therein. Make sure to read his book, The Paleo Diet, and for the endurance athletes amongst you, The Paleo Diet For Athletes. If you are looking for gear to outfit a home gym, I recommend you check out www.cathletics.com. For gymnastics rings (for body-rows and many other movements), plus a gymnastics oriented workout, see Coach Christopher Sommer's http://gymnasticbodies.com. If you need a simple, effective daily workout to follow there is nothing that can compare to Coach Michael Rutherfords' program: www.coachrut.blogspot.com. Another great resource for training and Primal movement is www.movnat.com.

One area that people struggle with is finding Paleo friendly snacks and quick meals. A fantastic solution is Paleo Brands: http://paleobrands.com/. This includes a complete line of gourmet (gluten free, grain free, dairy free) meals built from gra.s.s-fed meat, wild caught fish, and organic vegetables. Paleo Brands also offers a line of Paleo snacks, which includes gra.s.s-fed beef jerky and delicious almond/honey Paleo cookies.

Please share your experiences with the Paleo Solution at www.robbwolf.com. It is not my intention for this to be a one-way communication. I've shared my story with you, now it's your turn to do the same.

References Anthropology Chapter Two: Hunter Gatherers Are Us.

Ultraviolet radiation represents an evolutionary selective pressure for the south-to-north gradient of the MTHFR 677TT genotype. Cordain L, Hickey MS. Am J Clin Nutr. 2006 Nov;84(5):1243; author reply 1244-5.

The hunter-gatherer diet. Hays JH. Mayo Clin Proc. 2004 May;79(5):703; author reply 703-4, 707.

Implications of Plio-Pleistocene Hominin Diets for Modern Humans. In: Early Hominin Diets: The Known, the Unknown, and the Unknowable. Cordain L.,Ungar, P (Ed.), Oxford University Press, Oxford, 2006, pp 363-83.

Evolutionary health promotion. Eaton SB, Stra.s.sman BI, Nesse RM, Neel JV, Ewald PW, Williams GC, Weder AB, Eaton SB 3rd, Lindeberg S, Konner MJ, Mysterud I, Cordain L. Prev Med 2002; 34:109-118.

Old genes, new fuels: Nutritional changes since agriculture. Eaton, S.B., Cordain, L.World Rev Nutr Diet 1997; 81:26-37.

A brief review of the archaeological evidence for Palaeolithic and Neolithic subsistence. MP Richards1* European Journal of Clinical Nutrition (2002) 56 2002 Nature Publishing Group All rights reserved 09543007/02.

Studying Children in "Hunter-Gatherer" Societies. Reflections from a Nayaka Perspective. Bird-David- www.vancouver.wsu.edu/fac/hewlett/Anth302/BirdDavid.pdf.

Bone density in Sadlermiut Eskimo. Mazess RB. Hum Biol. 1966 Feb;38(1):42-9.

BONES OF CONTENTION THE POLITICAL ECONOMY OF HEIGHT INEQUALITY. Carles Boix and Frances Rosenbluth. www.princeton.edu/~cboix/bones.pdf.

Long Term History of the Human Diet. Glynn Li. Isac and Jeanne M. Sept.

www.ltspeed.com/bjblinder/book/secure/chapter4.pdf.

Dental Health Diet and Social Status among Central African Foragers and Farmers. PHILLIP L. WALKER1,3 and BARRY S. HEWLETT 2,4. American Anthropologist, Volume 92 Issue 2, Pages 383 - 398.

Evolution in Health and Disease. Second Edition. EDITED BY Stephen C. Stearns and Jacob C. Koella. Oxford University Press. 2008-ISBN 9780199207459.

Evolutionary explanations in medical and health profession courses: are you answering your students' "why" questions? EugeneEHarris and Avelin A Malyango. BMC Medical Education 2005, 5:16 doi:10.1186/1472-6920-5-16. Received: 22 September 2004.

The Fertility of Agricultural and Non-Agricultural Traditional Societies. GILLIAN R. BENTLEY, TONY GOLDBERG, AND GRAZYNA JASIENSKA J. Population Studies, 47 (1993), 269-281.

Milk in the island of Chole [Tanzania] is high in lauric, myristic, arachidonic and docosahexaenoic acids, and low in linoleic acid. Reconstructed diet of infants born to our ancestors living in tropical coastal regions. Remko S. Kuipersa, Ella N. Smita, Jan van der Meulenb, D.A. Janneke Dijck-Brouwera, E. Rudy Boersmac, d, Frits A.J. Muskieta. Prostaglandins, Leukotrienes and Essential Fatty Acids 76 (2007) 221233.

Is Lamarckian evolution relevant to medicine? Adam E Handel 1,2 and Sreeram V Ramagopalan Handel and Ramagopalan. BMC Medical Genetics 2010, 11:73.

"The Worst Mistake In The History Of The Human Race" by Jared Diamond, Prof. UCLA School of Medicine. Discover-May 1987, pp. 64-66.

ANEMIA AMONG PREHISTORIC INDIANS OF THE AMERICAN SOUTHWEST. Phillip L. Walker. Health and disease in the prehistoric southwest. Charles F. Merbs and Robert J Miller, 1985. Arizona State University. Anthropological research papers NO .34.

An overview on the nutrition transition and its health implications: the Bellagio meeting. Public Health Nutrition: 5(1A), 93103 DOI: 10.1079/PHN2001280.

Stable Isotope a.n.a.lyses in Human Nutritional Ecology. HENRY P. SCHWARCZ AND MARGARET J. SCHOENINGER. YEARBOOK OF PHYSICAL ANTHROPOLOGY 34:283-321 (1991).

Evolution in health and medicine Sackler colloquium: Evolutionary perspectives on health and medicine. Stearns SC, Nesse RM, Govindaraju DR, Ellison PT. Proc Natl Acad Sci U S A. 2010 Jan 26;107 Suppl 1:1691-5.

What Ancient Human Teeth Can Reveal? Demography, Health, Nutrition and Biological Relations in Luistari Master thesis in archaeology. Kati Salo, Supervisors: prof. Ebba During (University of Stockholm), a.s.sistant Tuija Kirkinen (University of Helsinki) 2005-05-06.

The etiology and porotic hyperostosis among the prehistoric and historic Anasazi Indians of Southwestern United States. El-Najjar MY, Ryan DJ, Turner CG 2nd, Lozoff B. Am J Phys Anthropol. 1976 May;44(3):477-87.

Nutrition and health in agriculturalists and hunter-gatherers: a case study of two prehistoric populations in Nutritional Anthropology. Ca.s.sidy CM. Eds Jerome NW et al. 1980 Redgrave Publishing Company, Pleasantville, NY pg 117-145.

Insulin Chapter Three-Five.

Sarcopenic obesity and inflammation in the InCHIANTI study. Schrager MA, Metter EJ, Simonsick E, Ble A, Bandinelli S, Lauretani F, Ferrucci L. Longitudinal Studies Section, Clinical Research Branch, National Inst.i.tute on Aging, National Inst.i.tutes of Health, Baltimore, MD 21225, USA. J Appl Physiol. 2007 Mar;102(3):919-25. Epub 2006 Nov 9.

Insulin, Insulin-Like Growth Factors and Colon Cancer: A Review of the Evidence. Edward Giovannucci. The American Society for Nutritional Sciences J. Nutr. 131:3109S-3120S, November 2001. Supplement: AICR's 11th Annual Research Conference on Diet, Nutrition and Cancer.

Hyperinsulinemic diseases of civilization: more than just Syndrome X. Cordain L, Eades MR, Eades MD. Comp Biochem Physiol A Mol Integr Physiol. 2003 Sep;136(1):95-112.

Nutrition, insulin, insulin-like growth factors and cancer. Giovannucci E. Horm Metab Res. 2003 Nov-Dec;35(11-12):694-704.

Hypoglycemia and resistance to ketoacidosis in a subject without functional insulin receptors. Ogilvy-Stuart AL, Soos MA, Hands SJ, Anthony MY, Dunger DB, O'Rahilly S. J Clin Endocrinol Metab. 2001 Jul;86(7):3319-26.

Is there a role for a low-carbohydrate ketogenic diet in the management of prostate cancer? Mavropoulos JC, Isaacs WB, Pizzo SV, Freedland SJ. Urology. 2006 Jul;68(1):15-8.

The Ancestral Biomedical Environment In: Endothelial Biomedicine. Eaton SB, Cordain L, Sebastian A. W.C. Aird (Ed), Cambridge University Press, 2007, pp. 129-134.

Anticonvulsant mechanisms of the ketogenic diet. Bough KJ, Rho JM. Epilepsia. 2007 Jan;48(1):43-58.

Rho Kinases in Cardiovascular Physiology and Pathophysiology. Gervaise Loirand, Patrice Guerin, Pierre Pacaud. Circulation Research. 2006;98:322.

Gene-diet interactions in brain aging and neurodegenerative disorders. Mattson MP. Ann Intern Med. 2003 Sep 2;139(5 Pt 2):441-4.

An evolutionary a.n.a.lysis of the etiology and pathogenesis of juvenile-onset myopia. Cordain L, Eaton SB, Brand Miller J, Lindeberg S, Jensen C. Acta Ophthalmologica Scandinavica, 2002; 80:125-135.

Genotype, obesity and cardiovascular disease--has technical and social advancement outstripped evolution? Zimmet P, Thomas CR. J Intern Med. 2003 Aug;254(2):114-25.

Coronary endothelial dysfunction in the insulin-resistant state is linked to abnormal pteridine metabolism and vascular oxidative stress. Shinozaki K, Hirayama A, Nishio Y, Yoshida Y, Ohtani T, Okamura T, Masada M, Kikkawa R,Kodama K, Kashiwagi A. J Am Coll Cardiol. 2001 Dec;38(7):1821-8.