6

votes

Next level of paleo - where to go from here?

Answered on August 19, 2014
Created April 27, 2012 at 5:38 AM

Alright, Hackers: I've been eating the right way for about five months. I'm feeling mostly great with a few lingering issues. I've made bone broth. I'm making snide comments to people about the lipid hypothesis. I know my fats. I've held fistfuls of raw, pastured-raised and local organ meats and have stopped grimacing at the taste and instead at the blood splatters on my wall. I have a fairly good understanding of what to eat and what not to eat and why. I feel like I am ready to graduate to Paleo Junior High.

So, what's next? I want a better understanding of it all. I have zero background in science or nutrition but I can learn. I just need a little guidance. Can someone recommend posts from PH, external websites, books, etc? Or, could you prioritize what would be a good starting off point? Should I focus on the importance of one specific mineral or vitamin or how the body functions generally? I really wish that certain people would start a blog (I'm calling you out, Travis Culp).

I apologize if this is vague, but I am just spinning my wheels the last few weeks. Here are a few things I am looking for that might be asking too much: a breakdown of all the essential macronutrients, the role they play in our bodies, food sources for those nutrients, the frequency in which I should consume them, etc.

I also would love a one week menu that would provide all of the essential nutrients without the need for supplementation including serving sizes, etc (assuming I am lucky enough to have access to most everything I would need).

Let me know if I need to provide more info or clarify anything.

Thanks in advance for any help you are willing to lend.

EDIT: to clarify, I am relatively confident that I have the basics down (but please feel free to correct me if I say something wrong). I spend a lot of time on MDA and increasingly more time on Rob Wolf's site. I am gleefully eating offal, I walk 25 + miles a week, lift heavy things, do a sprintish activity. I balance my Omega 6 and 3 fats. I fully appreciate the importance of reducing stress, and I am working on sleep. Regarding sleep, I am getting much more of it but I still struggle to wake up in the morning no matter how early I go to bed. It has been this way my entire life. I have tried "just making myself get up," putting the alarm clock across the room, magnesium, melatonin, exercise, caffeine elimination, alcohol elimination, etc. I am really looking for more information about more of the science behind the diet (like autophagy in IFing and liver glocogens, etc).

A97b68379a576dfa764a4828304d2efb

(4181)

on April 29, 2012
at 05:39 PM

Great! I am looking it up now. I probably didn't phrase my question correctly, but this is exactly the information I wanted. Links to articles, podcasts etc. to explain the basic concepts more in depth. Thank you!

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on April 29, 2012
at 03:25 PM

@Marcy, that's a very intelligent approach. If you haven't already, you should definitely read/listen to the 3-part series on cholesterol that was done by Chriss Kresser and Chris Masterjohn. I learned a lot from that.

A97b68379a576dfa764a4828304d2efb

(4181)

on April 29, 2012
at 02:21 PM

I can appreciate that, Nance, and thanks for commenting. I guess I just feel like at this level of understanding I have, I am no better than a SAD eater who just parrots what they have always been told without actually understanding it. I know that saturated fat isn't bad for me and won't clog my arteries, but my reason is "Because Mark Sisson told me," just in the same way my dad thinks saturated fat will kill us all because "the Government / my doctor told me." I just want to truly understand my body and the science behind it.

16e617676c5ac710e5235e0b773edc0b

(2640)

on April 28, 2012
at 03:09 AM

Incredible post!

870fdea50f2a9f1cd2890c8e22549300

(2056)

on April 27, 2012
at 07:32 PM

(1) moar sleep (2) light box immediately upon waking up would be my first two fixes. Probably NOT in that order.

A97b68379a576dfa764a4828304d2efb

(4181)

on April 27, 2012
at 06:56 PM

You know, I just read through some of the previous answers on sleep and I want to experiment with a couple things for several weeks before I post the question. I'll update if it doesn't change. I just want to be able to wake up just once without feeling like I am drugged.

A97b68379a576dfa764a4828304d2efb

(4181)

on April 27, 2012
at 04:43 PM

Tdgor, you read my mind. I responded to your comment below. Will be back in a few hours and will post on sleep. Thanks for your interest and help.

A97b68379a576dfa764a4828304d2efb

(4181)

on April 27, 2012
at 04:41 PM

Don't shut up! I have been meaning to post a question about my wacky sleep patterns for some time now. I am going to go romp around outside for a little bit but when I come back I will post a question about the sleep thing specifically. I have read through a lot of the info here and it seems like my problem is specifically with waking up. I can fall asleep easily, stay asleep, don't feel tired all day.... but waking up in and of itself requires Herculean effort. I'll link to it when I write it. Thank you!

870fdea50f2a9f1cd2890c8e22549300

(2056)

on April 27, 2012
at 04:38 PM

If you wanted to hack your sleep, you could start a thread on that. ;-)

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on April 27, 2012
at 04:22 PM

Speaking about Travis, where is he :D? I disagree with Matt : if you can do better, try.

A97b68379a576dfa764a4828304d2efb

(4181)

on April 27, 2012
at 03:36 PM

Oh, and I would LOVE to go hunting. Does anyone in the DC area want to take me hunting? I'm not sure how safe it is to go into the woods with a stranger holding a gun, but I'm down.

A97b68379a576dfa764a4828304d2efb

(4181)

on April 27, 2012
at 02:03 PM

I'll hold off on starting a blog until I can add something worthwhile to the internet. In the meantime, I will skulk around and appreciate other people's hard work (like your's, Suz!).

A97b68379a576dfa764a4828304d2efb

(4181)

on April 27, 2012
at 02:02 PM

Awesome, this is exactly what I'm looking for. I am ordering it through my library today. Thank you!

A97b68379a576dfa764a4828304d2efb

(4181)

on April 27, 2012
at 02:02 PM

Hey tgdor, thanks for your comment. I edited my answer above.

A97b68379a576dfa764a4828304d2efb

(4181)

on April 27, 2012
at 02:02 PM

Ha, I'm less enthralled with the re-creationalist stuff. I guess my "next level" info is more curiosity about the nutrition / science part. And while I have not purchased Nature's Platform, I will not confirm nor deny that I have at one point balanced precariously on my toilet like a vulgar gargoyle...

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 27, 2012
at 01:51 PM

Brilliant! +100

A97b68379a576dfa764a4828304d2efb

(4181)

on April 27, 2012
at 01:46 PM

Thanks, guys. I started out on MDA and kind of worked my way into paleo from primal. I still heavily use MDA though because I love the format, Mark is hilarious, and he cites some solid science (from what I can tell).

2fd93e91bb14e641a2bac9c6033e84e2

(1614)

on April 27, 2012
at 01:19 PM

I like Mark's style too. If you're willing to troll his archives, the book isn't really necessary- all the information is availabe for free on the site. His links to studies are helpful for further research, too. It's a great starting point for me- see his "Definitive Guide To" Series and and maybe start with DGT Protein, Fats, Oils, Carbs, Vegetables, etc. That should get you going! :)

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on April 27, 2012
at 11:10 AM

Sounds like you've got paleo down pat already, why make it even more work? Enjoy the results and enjoy life.

F4d04667059bc682540fdfd8b40f13a7

on April 27, 2012
at 05:51 AM

Why don't you start your own blog Marcy so we can learn with you?!

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5 Answers

best answer

3
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 27, 2012
at 06:05 AM

I would recomend reading The Perfect Health Diet book.

A97b68379a576dfa764a4828304d2efb

(4181)

on April 27, 2012
at 02:02 PM

Awesome, this is exactly what I'm looking for. I am ordering it through my library today. Thank you!

8
A45af235ed4dd0b4f548c59e91b75763

(1936)

on April 27, 2012
at 01:02 PM

Ohhh, you want to go Paleo grad school? I can help you.

First of all, you probably need to expand your snide remark repertoire.

Next, ramp it up with offal! Our cave dwelling (I know they didn't really dwell in caves) muses wouldn't have wasted any part of the kill and we shouldn't either. Go for liver, heart, tripe, brain.

Make all of your own food from scratch. Source everything local of course and avoid any manufactured food or drink.

Make your own soap from beef tallow and then stop using soap all together when you realize how gross soap is.

Hunting is very Paleo.

Are you still wearing shoes? How Neolithic!

Sleep on the floor, preferably on sheep skins.

Work standing up, never sit, just stand or lay down, sitting isn't Paleo. Squatting is OK.

Speaking of squatting.. Yep, you gotta squat to poo if you are going to go Paleo grad school.

That should do it, once you are doing all these things you most certainly will earn your doctorate of Paleo crazy school (of which I am a proud alum).

P.S. Laughing at yourself is way Paleo.

P.P.S What the hell is a macronutrient?

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 27, 2012
at 01:51 PM

Brilliant! +100

A97b68379a576dfa764a4828304d2efb

(4181)

on April 27, 2012
at 03:36 PM

Oh, and I would LOVE to go hunting. Does anyone in the DC area want to take me hunting? I'm not sure how safe it is to go into the woods with a stranger holding a gun, but I'm down.

A97b68379a576dfa764a4828304d2efb

(4181)

on April 27, 2012
at 02:02 PM

Ha, I'm less enthralled with the re-creationalist stuff. I guess my "next level" info is more curiosity about the nutrition / science part. And while I have not purchased Nature's Platform, I will not confirm nor deny that I have at one point balanced precariously on my toilet like a vulgar gargoyle...

16e617676c5ac710e5235e0b773edc0b

(2640)

on April 28, 2012
at 03:09 AM

Incredible post!

3
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on April 27, 2012
at 06:27 PM

I'm with CaveDad. The "next step" for me has been to gradually reduce the amount of logical thought and willpower required to do this--in other words, a transition from "change" to "life."

I can't quite do it yet because I still have excess fat to lose, but I have reached the point that neo-foods no longer register as edible and my patterns are automatic once I reaffirm in my head whether it's a fast/low-density/feast day.

I figure if I have to think about it, I'm not there yet.

A97b68379a576dfa764a4828304d2efb

(4181)

on April 29, 2012
at 05:39 PM

Great! I am looking it up now. I probably didn't phrase my question correctly, but this is exactly the information I wanted. Links to articles, podcasts etc. to explain the basic concepts more in depth. Thank you!

A97b68379a576dfa764a4828304d2efb

(4181)

on April 29, 2012
at 02:21 PM

I can appreciate that, Nance, and thanks for commenting. I guess I just feel like at this level of understanding I have, I am no better than a SAD eater who just parrots what they have always been told without actually understanding it. I know that saturated fat isn't bad for me and won't clog my arteries, but my reason is "Because Mark Sisson told me," just in the same way my dad thinks saturated fat will kill us all because "the Government / my doctor told me." I just want to truly understand my body and the science behind it.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on April 29, 2012
at 03:25 PM

@Marcy, that's a very intelligent approach. If you haven't already, you should definitely read/listen to the 3-part series on cholesterol that was done by Chriss Kresser and Chris Masterjohn. I learned a lot from that.

1
870fdea50f2a9f1cd2890c8e22549300

(2056)

on April 27, 2012
at 01:32 PM

How much sleep are you getting? What are you doing in the way of movement? Are you walking, sprinting, lifting heavy things?

EDIT: Thanks for the additional information above. It sounds like you have the exercise part wired (and the food part, for that matter).

I honestly think that if you want to take things to the next level, you will get more bang for your buck working on the sleep thing than the food thing. Issues of sleep hygiene can be very subtle and the effect of the fixes can be very hard to detect in the short run. I find my sleep tweaks to take six to eight weeks to take effect. In the realm of "just making yourself get up," do have a fixed time to get up every single day without exception? The tendency to sleep in occasionally is universal but having a completely rigid wakeup time (and bedtime, to the extent you can manage it) can help reset your circadian rhythms. There is much much more I could say. However, you asked about food, not sleep so I'll shut up now. ;-)

A97b68379a576dfa764a4828304d2efb

(4181)

on April 27, 2012
at 04:41 PM

Don't shut up! I have been meaning to post a question about my wacky sleep patterns for some time now. I am going to go romp around outside for a little bit but when I come back I will post a question about the sleep thing specifically. I have read through a lot of the info here and it seems like my problem is specifically with waking up. I can fall asleep easily, stay asleep, don't feel tired all day.... but waking up in and of itself requires Herculean effort. I'll link to it when I write it. Thank you!

A97b68379a576dfa764a4828304d2efb

(4181)

on April 27, 2012
at 02:02 PM

Hey tgdor, thanks for your comment. I edited my answer above.

870fdea50f2a9f1cd2890c8e22549300

(2056)

on April 27, 2012
at 07:32 PM

(1) moar sleep (2) light box immediately upon waking up would be my first two fixes. Probably NOT in that order.

1
C72950e6c11dcb792bf7e828f9590188

on April 27, 2012
at 06:29 AM

I would recommend The Primal Blueprint. Mark is gifted at making the science understandable. Check out his website, www.marksdailyapple.com

2fd93e91bb14e641a2bac9c6033e84e2

(1614)

on April 27, 2012
at 01:19 PM

I like Mark's style too. If you're willing to troll his archives, the book isn't really necessary- all the information is availabe for free on the site. His links to studies are helpful for further research, too. It's a great starting point for me- see his "Definitive Guide To" Series and and maybe start with DGT Protein, Fats, Oils, Carbs, Vegetables, etc. That should get you going! :)

A97b68379a576dfa764a4828304d2efb

(4181)

on April 27, 2012
at 01:46 PM

Thanks, guys. I started out on MDA and kind of worked my way into paleo from primal. I still heavily use MDA though because I love the format, Mark is hilarious, and he cites some solid science (from what I can tell).

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