Podcast Episode #68: Back to Basics – Gut Healing, Leanness, Calcium & Paleo

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Topics:
1. What is leaky gut and how do you heal from it? [11:05] 2. Calorie intake, water weight or stress relief? How did I gain 4 lbs in one week? [24:00] 3. Want to do it all, how do I lean out while training hard? [33:07] 4. How do I get calcium on a Paleo Diet? [ 43:46]

Links:

Nutrition in 100 Words
Where will I get Calcium?
How will I get calcium on a Paleo diet?
Is Your Gut Leaky?

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1. What is leaky gut and how do you heal from it?

Michelle says,

My question is about leaky gut. I have never heard of this before listening to your podcast. I know a lot of vitamins and minerals are absorbed through the intestines, and my body doesn't seem to want to absorb anything. Could I have this? My goal is to let my body heal so I can decrease the supplements I take.

Notes: Is Your Gut Leaky?

2. Calorie intake, water weight or stress relief? How did I gain 4 lbs in one week?

Marie says,

Hello, ladies! Thank you so much about your wonderful and informative show!
I am a grad student of immunology, and was previously in a very stressful lab. I've always been an anxious person, and the added stress from the environment of perfection eventually led me to IBD, during which time I adopted a mostly-FODMAPS diet (which I believe means a FODMAP-Free diet) +probiotic with much success. I also have displayed for a long time many symptoms of adrenal fatigue.

Anyway, I finally and abruptly moved to a new lab and 90% of the horrible stress immediately lifted, and I promptly gained about 4 pounds within the first two weeks (and that's the difference for the AVERAGE, since my weight fluctuates daily). The only changes in diet and lifestyle were that I was exercising slightly harder since I had more energy and eating less sugar and more vegetables, since I do not now need constant sugar to get me through the day! Considering that 4 pounds is roughly 14000 calories, how is it even possible to gain 4 pounds in two weeks? If it's extra water retention, is there a hormone that could have corrected itself and caused immediate weight gain? I'm not concerned because I'm very lean and could use a couple extra pounds, I'm just curious whether you have any insight on possible mechanisms. Even if you don't answer the question, thanks for taking the time to read this far!

3. Want to do it all, how do I lean out while training hard?

Katelyn says,

Hey, Liz and Diane! Love your podcast. Listen to it all day long while I cook, do dishes, and run around my apartment. My question is: How can I lean out while fueling a competitive CrossFit training program?

I typically eat bacon and eggs for breakfast (2-3 slices bacon, 3 eggs or 2 eggs + 1 oz. organic cheese) with black coffee (organic, fair trade, home brewed). I drink anywhere from 1-4 cups of coffee a day, depending on how much sleep I've had, how many workouts I plan on doing, and how ADD I'm feeling. Lunch and dinner are typically some kind of vegetable, either steamed or raw, sometimes with a pat of butter/extra virgin coconut oil or a drizzle of olive oil; often some other kind of fat if I feel the need. I often feel (when I eat) that I am full, but not satisfied. This gets better with increased fat intake, but I often worry that I'm not getting enough protein.

I do use butter and cheese (organic, pastured) daily, as I'm convinced it makes me feel like superwoman, and I'm hoping will help lean me out. I've upped my bacon intake, and consume anywhere from 1-2 lbs. per week. I'm focusing more on saturated fats, and have nearly cut out all nuts and seeds (for possibility of almond allergy, as well as acne/omega-6 and digestion issues).

Carbohydrates are typically only consumed within the time surrounding my workouts, which can be either once (one long workout) or twice (two shorter workouts – one strength, one metcon) a day. I follow CrossFit Invictus' competition programming, and am seeing good results. These workouts usually feel good. I take two rest days per week, as prescribed, usually making one of them a more “active rest” day, and the other a “sit around on my booty and don't do anything else” kind of day.

I typically sleep about 9 hours (on average) per night. I'm a student, so on days I'm loaded with work, I might get as little as 5 hours of sleep, and then end up sleeping over 12-13 hours other nights in order to catch up. Usually, when I get the shorter end (5-7 hours) of sleep, I can feel myself getting immunosuppressed and on the way to being sick. If I have two nights of little sleep, I do get sick (cold symptoms; post-nasal drip, headache, slight fever, achey body, fatigue, poor appetite).

I take Dr. Sears Zone omega-3 supplement (by recommendation of my Dad, a preventative cardiologist at the University of Rochester), and have been for upwards of 5-6 years. The bottle recommends 4 capsules per day, but I often take 6-8, due to the intensity of my workouts and fatigue on my muscles, joints, etc. I also (on occasion) take Vitamin D supplements. I've lived in Upstate NY for 12 years, and get pretty bad seasonal depression if I don't. I used to go to a tanning bed for 12-ish minutes once or twice a week, but my health-nutty friends freaked the ish out of me by convincing me I was going to get skin cancer. Thinking I'm going to start doing that again (staying in the bed until I'm just pink), because it made me a happy girl.

Chocolate chips/paleo cookies 1-5x/week, some form of alcohol 0-4x/week, one to two “cheat meals”/week (typically involving pizza, chips and dip, “naughty” desserts, and restaurant sweet potato fries)

am currently at 20% body fat (according to one of my trainers, who used calipers — which I am aware can often be inaccurate by up to 12% in either direction) and want to get down to 12-15% body fat. Not just for aesthetics (which are nice), but also for speed in movement. I am 5'2″ and 124 pounds. Since starting CrossFit, I have gained 6-10 lbs (which I am told must be muscle). I train to be competitive, and I feel like my body fat is STUCK (I often question whether this could be due to adrenal fatigue/burnout).

I've spent a lot of time in my day, reading about each and every way of approaching diet (a few years back I even went on a vegan stint for about 1.5-2 years, during which I lost all of my muscle and had to essentially rebuild from the ground up once one of my best friends convinced me to try the Weston A Price approach back in the summer of 2011). I tried little-to-no-carb for a few weeks at the end of summer (only carbs from vegetables), which worked great, but I was unable to continue that when I started to lose strength and energy. Now, I understand that carbohydrates are important in limited doses, but tend to notice that if I get too carb happy for a few days (typically around hard workouts or competitions), I feel crappy afterwards and go on another vegetable-carb-only stint.

Anyway! I would love to hear your input. I gave you an awful lot of info so feel free to edit out some tidbits. Thank you so much for taking the time to read my question, and I can only hope by asking this, that other athletes can benefit too!

Endless x's and o's, Katelyn

 4. How do I get calcium on a Paleo Diet?

Courtney says,

Is it true that diets – or should i say lifestyles – high in animal protein can leach calcium from our bones? Not getting enough calcium has been one of my biggest concerns throughout my transition from eating grains (and ‘crap') to paleo. Although, there are still many ways to boost calcium intake without drinking milk – i.e. Greens, Bone broth, etc. – how much do we need to consume to make sure we are getting enough?

My typical daily food regimen consists of: eggs and sometimes a protein shake for breakfast, applegate lunch meat/fruit or left over meat from last night's dinner for lunch, and meat/vegetable for dinner. Unfortunately, I have not coordinate exercising into my daily routine. I'd say it's been about 5 months since I had a consistent workout routine. However, working a second job that requires lifting boxes and moving around, does give me a bit of a workout. I take supplements occasionally – Magnesium, zinc, calcium, and Vitamin D can all be found in my home. I do not take them on a regular basis. Lastly, I get about 7-8 hours of sleep each night, and I am on a very good routine throughout the week and weekend. I would consider myself “mostly Paleo”. I usually sneak a bagel/cream cheese about once a week or once every two weeks. I find myself at a local Panera if I've ran out of egg making time in the morning (bad excuse, i know). Also, I definitely treat myself to a Starbucks latte and/or dessert at least once or twice a week. Not perfect, but I've come a long way in the past 8 months.

Cheers!
Diane & Liz