Mood and energy on the up today

I did something a little different today, to change things up.

I find a little variation can go a long way. Especially when you get bored with your routine.

I moved my intermittent fasting period to earlier in the evening, so instead of having my last meal around 8 or 9, I now eat around 6. I break the fast earlier at 10am or 11am.

Today I took my creatine and D-Aspartic Acid this morning at 9:00 on an empty stomach, along with High Vitamin cod liver/butter oil blend, and coffee of course. I started the DAA a couple weeks ago, and have been taking it later in the day when I hit the gym. But haven’t noticed anything until now. Maybe that’s how long it takes to start working? Maybe in the morning is just better? Who knows.

I also had a few eggs afterward around 10:00. All in all I’ve been sticking pretty strictly to the Paleo diet, including weekends, except for some beer on the weekend of course. Us young guys must socialize, you know!

Sometimes I work out fasted, sometimes not. It’s winter, so I’m focusing on just eating more to put on size, rather than burning fat. It’s a lot of work to keep doing fasted training, and I noticed it slows my muscle gains a little bit. Motivation is tough to maintain that way.

I noticed something a few minutes ago. My mood is quite elevated and energy seems to be nice and even, on the upper end of high. This hasn’t happened in a while. Is the DAA kicking in?

Lately I’ve been feeling a bit run down with stresses and life compounding. Progress in the gym has slowed a bit, and I found myself looking for something to change. I wasn’t happy in my current state of being. So this is a welcome change. I’m feeling good today. I’ll try to do things the same was tomorrow and see what happens!

Missing Link(s)

Government tries to shut down paleo diet blogger

“He has erected a multitude of New Offices, and sent hither swarms of Officers to harass our people and eat out their substance.”

The Declaration of Independence

This I have to blog about.

CHARLOTTE — The North Carolina Board of Dietetics/Nutrition is threatening to send a blogger to jail for recounting publicly his battle against diabetes and encouraging others to follow his lifestyle. 

Chapter 90, Article 25 of the North Carolina General Statutes makes it a misdemeanor to “practice dietetics or nutrition” without a license. According to the law, “practicing” nutrition includes “assessing the nutritional needs of individuals and groups” and “providing nutrition counseling.”

Steve Cooksey has learned that the definition, at least in the eyes of the state board, is expansive.

When he was hospitalized with diabetes in February 2009, he decided to avoid the fate of his grandmother, who eventually died of the disease. He embraced the low-carb, high-protein Paleo diet, also known as the “caveman” or “hunter-gatherer” diet. The diet, he said, made him drug- and insulin-free within 30 days. By May of that year, he had lost 45 pounds and decided to start a blog about his success.”

College vegetarian goes Primal, gets healthier

Is fortification of food dangerous?

Sweet potato: marathon fuel secret weapon.

5 Movements essential for long term health

The relationship between exercise and food intake

Decode lottery tickets (may not make you rich, but it’s fun)

What it takes: Survival of the fittest.

Written by Paleo blogger, Jamie Scott. Here is an excerpt.

From the Christshurch experience (and seen similarly in subsequent events such as the Japanese tsunami and UK riots,) many  people required the stamina to walk 3–4 hours, often over hills and dodging rock falls, to get home. If they were required to run, they were required to run fast, as was seen in 9/11 as people ran from the World Trade Centre. If you need to get out of a building under threat of collapse or need to escape an angry mob, you are not going to jog your way out of the situation. You require strength that is functional – not the ability to simply lift a nicely balanced bar that is set at just the right height – but often awkward objects with little grip.

You might require the ability to pull yourself up over a high fence and scale the side of a building to escape an impending wall of water, as was witnessed by a film crew escaping the Japanese tsunami. You may be required to belay large people down the side of a building as was seen in Christchurch. You might need to push a car, barge a door in or drag a body. You will require enough hip mobility to get into a low squat position, to move in that position, to crawl through small and narrow spaces that have been formed, either for you to get into or out of a building.

You may also require the ability to exert yourself for many hours without the opportunity to stop and refuel. My following of a high-fat, hunter-gatherer-type diet has given me that capacity. My energy levels do not rise and fall with a wildly fluctuating blood sugar level, nor do I have to stuff my pockets with energy bars to get me through. During the Christchurch earthquake, whilst everyone was stocking up on bread, cereal, and milk, my survival kit contained eggs, bananas, coconut cream, and dark chocolate. how long one might have to

With no idea how long one might have to stand in the face of disaster, you may also require a degree of mental stamina – a mentality that allows you to manage your thoughts, and asserts that you can rather than you can’t. Knowing you have the skills and capacity in your body allows you to have a similar capacity in your mind. At the point at which I decided to dig through large amounts of silt with a plank of wood to rescue my car and get out before the road collapsed, there was no requirement for me to question whether my body could dig for three hours. I didn’t need to convince my mind. I knew I had the physical capacity and the mind followed.

As you prepare for disaster, you wouldn’t prepare an emergency kit with supplies that were old, broken and not up to the task that you would expect them to be able to perform. So why would one expect a slow, tired and weak body to get them through when put to the test? Strength and conditioning will take you so far, but without skills you really only have capacity and health without useful ability.

In Interesting Times, the most important thing in your emergency response kit is you – your physical capacity and your ability to turn that capacity to the useful skills those times will inevitably require.

Read the whole article by downloading the magazine [here] Article is on pages 44 – 47

Smoking does make you fat and insulin resistant. Pesticides in America.

[Reblog from Animal Pharm]

Modern Big Tobacco-Agra/Monsatan Crops

Crops are generally coated with pesticides for the last 30-50 years. Are they toxic? Pesticides are upregulated into the food chain via consumption (corn, soy) by feedlot livestock and poultry. Let’s not forget tobacco (cigarettes, snuff, cigars, etc). ‘Tobacco is a pesticide-intensive crop. With nearly 27 million pounds of pesticides (including insecticides, herbicides, fungicides, and suckercides) applied to the U.S.-grown crop from 1994 to 1998, it ranks SIXTH in terms of the amount of pesticides applied per acre. The tobacco industry regards pesticides as essential to tobacco production, stating that “the crop could not be produced economically without them”.’

Additionally pesticides are employed in municipalities (public schools, parks, government land) and personal home use (termites, ant control, weeds control, lawns, etc). Although pesticides do not taste, smell or look toxic, they are not benign and without metabolic dysregulation consequences.

New studies in PubMed are cropping (pun intended) up in number pointing directly to insulin resistance, obesogenic, neurologic and inflammatory damage secondary to this broad group of pervasive chemicals known as persistent organic pollutants (POPs). They are difficult to avoid as once in the soil, air or bodies of water, fish, birds and animals, they typically fail to degrade and significantly impact the environment.

The researcher Alavanja states ‘Over 1 billion pounds of pesticides are used in the United State (US) each year and approximately 5.6 billion pounds are used worldwide (1). In many developing countries programs to control exposures are limited or non-existent. As a consequence; it has been estimated that as many as 25 million agricultural workers worldwide experience unintentional pesticide poisonings each year (4). In a large prospective study of pesticide users in the United States, the Agricultural Health Study, it was estimated that 16% of the cohort had at least one pesticide poisoning or an unusually high pesticide exposure episode in their lifetime (5).

Although attempts to reduce pesticide use through organic agricultural practices and the use of other technologies to control pests continue, exposure to pesticides occupationally, through home and garden use, through termite control or indirectly through spray drifts and through residues in household dust, and in food and water are common (6). The US Department of Agriculture has estimated that 50 million people in the United States obtain their drinking water from groundwater that is potentially contaminated by pesticides and other agricultural chemicals (7, 8). Children from 3-6 years old received most of their dermal and non-dietary oral doses from playing with toys and while playing on carpets which contributed the largest portion of their exposure (9-12).’

U.S.A. Obesity Trends With Pesticide Use

Guess what?

Pesticide use on crops grown in the South (tobacco) and Mid-West (corn, wheat, soy) trends well with U.S.A. obesity patterns [hat tip: LePine MD]. Above is the trend of obesity that starts mid-1980s then grows exponentially each few years. Maps are from Lim et al and BFRSS data.

Smart people in Korea (Lim et al) report that ‘There is an apparent overlap between areas in the USA where the herbicide, atrazine (ATZ), is heavily used and obesity-prevalence maps of people with a BMI over 30. Given that herbicides act on photosystem II of the thylakoid membrane of chloroplasts, which have a functional structure similar to mitochondria, we investigated whether chronic exposure to low concentrations of ATZ might cause obesity or insulin resistance by damaging mitochondrial function.’

Pesticides Kill Pests, Including Our Bug-like Mitochondria

It’s therefore not surprising to read about the toxic effects of pesticides on pests whose networked pathways overlap almost precisely with our own cells. Atrazine is a mitochondrial toxin, and our mitochondria are the sole energy generators and powerhouses whether the substrate is glycogen, glucose or fatty acids.

Mitochondrial Dysfunction Causes Fatness and Insulin Resistance (IR)

‘A close association between mitochondrial dysfunction and insulin resistance is well established [1]–[3]. In in vitro studies, we found that artificial induction of mitochondrial dysfunction induced insulin resistance [4], [5].’ This is discussed by Lim et al. He and his colleagues performed an experiment on rodents. They fed low levels of atrazine to rats then examined lab parameters for insulin resistance (IR). What happened? The higher the dose of atrazine, the higher the obesity and insulin resistance. Atrazine was associated with mitochondrial dysfunction, higher visceral (organ) fat deposition, higher blood glucoses and decreased energy metabolism.

Another group of researchers, Ruzzin et al, tested a similar hypothesis. They fed crude Atlantic salmon oil to rodents and examined IR parameters. They state ‘POPs accumulate in the lipid fraction of fish, and fish consumption represents a source of POP exposure to humans (Dougherty et al. 2000; Hites et al. 2004; Schafer and Kegley 2002). Therefore, certain European countries have dietary recommendations to limit the consumption of fatty fish per week (Scientific Advisory Committee on Nutrition 2004).’ They discovered similar insulin resistant results when they exposed fat cells in vitro to a POP mixture that mimicked the relative abundance of contaminants found in crude salmon oil. Insulin signalling was broken and impaired.

References

BRFSS, Behavioral Risk Factor Surveillance System www.cdc.gov/brfss

http://www.youtube.com/watch?v=iCNW-NgYZ2s [Obesity trend map and cdc slides]

http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/obesity_trends_2006.pdf [BRFSS raw data by state and year]

Pesticides Use and Exposure Extensive Worldwide. Michael C.R. AlavanjaRev Environ Health. 2009 Oct–Dec; 24(4): 303–309.

The Tobacco Industry and Pesticide Regulations: Case Studies from Tobacco Industry Archives. Patricia A. McDaniel, Gina Solomon, Ruth E. Malone. Environ Health Perspect. 2005 December; 113(12): 1659–1665.

Chronic Exposure to the Herbicide, Atrazine, Causes Mitochondrial Dysfunction and Insulin Resistance. Soo Lim, Sun Young Ahn, In Chan Song, Myung Hee Chung, Hak Chul Jang, Kyong Soo Park, Ki-Up Lee, Youngmi Kim Pak, Hong Kyu LeePLoS ONE. 2009; 4(4): e5186.

Persistent Organic Pollutant Exposure Leads to Insulin Resistance Syndrome. Jérôme Ruzzin, Rasmus Petersen, Emmanuelle Meugnier, Lise Madsen, Erik-Jan Lock, Haldis Lillefosse, Tao Ma, Sandra Pesenti, Si Brask Sonne, Troels Torben Marstrand, Marian Kjellevold Malde, Zhen-Yu Du, Carine Chavey, Lluis Fajas, Anne-Katrine Lundebye, Christian Lehn Brand, Hubert Vidal, Karsten Kristiansen, Livar FrøylandEnviron Health Perspect. 2010 April; 118(4): 465–471.

Effect of Endocrine Disruptor Pesticides: A ReviewWissem Mnif, Aziza Ibn Hadj Hassine, Aicha Bouaziz, Aghleb Bartegi, Olivier Thomas, Benoit RoigInt J Environ Res Public Health. 2011 June; 8(6): 2265–2303.

Why grass fed? Because it really does matter what your food eats!

Something I have been meaning to get to recently, but just haven’t had in the forefront of my mind until now. Since we are trying to attain optimal health and “look-good-naked” status, [wink] it makes sense to consider not only what you are eating, but where it came from and how it was grown or raised.

Not only is factory farming cruel and dirty, but it raises sick animals by feeding them cheap grains and feed, and it commoditizes our food making it lower quality, sacrificing our health for their bottom line ($$$).

Only healthy happy animals make happy healthy Paleo food for us!

Yes it does matter. Just as you would (or should) choose organic pesticide free fruits and vegetables, locally and sustainably grown, you should also ask “where did this animal come from? How was it raised?  What did my food eat before I ate it?

Residues that accumulate as a result of the factory farming system (pesticides, antibiotics) are fat-soluble, and stored in the animal’s fatty tissues. Consuming the fat from these animals causes us to accumulate these toxins as well. These toxins are also dose-dependent, meaning the more you consume, the more your health is at risk.

Bacon, for example, is one of the fattiest cuts. Bacon from the factory farming system contains some of the highest doses of these toxins. In addition, pigs are arguably the most abused, poorly fed, sick animals in the factory farming system. Therefore, to enjoy bacon and maintain your long-term health in the Paleo context, it should always come from local farms that allow their pigs free range pasture, with a diet free from grains or other commodity feeds.

The fatty acid ratio in factory farmed animals is also pretty bad. There is a total lack of omega-3 fatty acids, which are needed to balance out the omega-6 content. The omega-6 content also sky-rockets from grain-feeding, making the nutrient profile even uglier.

Grain fed animals also suffer many of the same health problems as people who follow the Standard American Diet. Being fed a steady diet of mostly grains results in systemic inflammation, intramuscular fat accumulation, poor nutrient profile, and sick animals who are shipped off to slaughter just before becoming ill or dead from it.

What should my food eat?

Your food should eat what would normally be available to it in the wild. For cows, that’s wild grasses. But, to say grass-fed cows eat grass isn’t telling the entire story. It’s more accurate to say they eat graminoids, which comprise hundreds of different species of sedges (found in wild marshes and grasslands; a famous sedge includes papyrus), rushes (a small but plucky family of herbaceous and rhizomatous plants), and true grasses (cereals, lawn grass, bamboo, grassland grass – the type of grass that produces the leaves Walt Whitman writes about). And that’s just the graminoid. Cows will also nibble on shrubs, clovers, and random leaves if they can get to them. Basically, they’ll eat whatever’s in reach, green, and leafy. Legally, grass-fed cows may also eat cereal grain crops in the “pre-grain stage,” hay, silage, and non-grain crop byproducts

You need to be careful, though, because sometimes beef may say “pastured” on the label, even though many pastures contain supplemented feed bins with grains. The same goes for chickens. Chickens and eggs will often be labeled as “free range” or “vegetarian fed” or some such nonsense. Chickens are not vegetarians, and should eat grubs and bugs to make the healthiest tastiest eggs and chicken wings for us Paleoists!

Grass fed beef is higher in necessary B-vitamins, beta-carotene, vitamin E, vitamin K, and trace minerals like magnesium, calcium, and selenium. Studies show that grass feeding results in higher levels of CLA, a healthy naturally occurring trans fat. Grass fed dairy also has more of the beneficial trans fats. Grass fed beef has plenty of healthy fats, distributed more evenly throughout the animal’s subcutaneous tissue, where it belongs (Fat accumulation in muscle tissue is not a sign of a healthy animal).

Grass-fed truly shines in the micronutrient profile for one reason. Grass-fed cows get more nutritious food. Remember: they aren’t munching on monoculture lawn cuttings (let alone soy and corn). They’re eating a wide variety of (often wild) grasses, sedges, rushes, shrubs, and herbs, each with its own nutrient profile.

Plus, it just tastes better!

The clearly superior version of beef, chicken, eggs, or pork comes from grass-fed and finished, or pastured and free-range-fed. Animals that are raised by ranchers committed to providing excellent stewardship of both soil quality (for our food’s food quality), and animal quality. Plus it’s the more responsible thing to do. I know I feel better eating animals that were treated with care, and were happy and healthy up until slaughter, and the point where it became food to sustain me as a healthy animal.

YUM I am hungry.

Like this post? Want to find out more about how to get in shape fast? Check out these articles about getting in shape, feeling great, and controlling your genes!

Lower bodyfat setpoint.

Lose stubborn body fat. (Intermittent fasting)

Control your gene expression.

Heavy strength training is a required aspect of long term health. For everybody.

How to train your body to burn fat all day long. High intensity interval training (HIIT).

Why you should avoid too many polyunsaturated fats.

What is chronic inflammation. What to eat to avoid it.

The final word on grains and legumes: AVOID them.

The final word on Saturated fat and Cholesterol: EAT them

Paleo is the key to health, fitness, and looking good naked. And smarts! Part II.

Reblogged from Gnolls.org

Let’s Get Oriented In Time: What Does “Paleolithic” Mean?

Since we’ve talking about the “paleo diet” for years, and this series explores the increased brain size and behavioral complexity that took place during the Paleolithic, I think it’s important to understand exactly what the term “Paleolithic” means. Yes, everyone knows that it happened a long time ago—but how long? And how is the Paleolithic different from the Pleistocene? What do all these terms mean, anyway?

First, Some Common Archaeology Terms And Abbreviations

BP = years Before Present. “The artifact was dated to 6200 BP.”
KYA (or ka) = thousands of years Before Present. “The bones were dated to 70 KYA.”
MYA (or ma) = millions of years Before Present. “The Permo-Triassic extinction occurred 250 MYA.”
industry = a technique that produced distinct and consistent tools throughout a span of archaeological time. Examples: the Acheulean industry, the Mousterian industry.

 

Oldowan choppersThey don’t look like much—but they were much better than fingernails or teeth at scraping meat off of bones.

The word itself is a straightforward derivation from Greek. “Paleo-” means “ancient”, and “-lithic” means “of or relating to stone”, so “Paleolithic” is just a sophisticated way to say “old rocks”. Its beginning is defined by the first stone tools known to be made by hominids, dated to approximately 2.6 MYA—the Oldowan industry—and it ends between 20,000 and 5,000 BP, with technology generally agreed to be transitional towards agriculture (the “Mesolithic” industries).

 

The Paleolithic age is further divided:

  • Lower Paleolithic: 2.6 MYA – 300 KYA. Defined by the Oldowan and Acheulean industries.
  • Middle Paleolithic: 300 KYA – 30 KYA. Defined primarily by the Mousterian and Aterian industries.
  • Upper Paleolithic: 50 KYA – between 20 and 5 KYA. Defined by a host of complex industries.(Click here for more information, including links to all the above terms.)

The reason for the imprecise ending of the Upper Paleolithic (and the overlap between Paleolithic stages) is not because there is doubt about the dates of such recent artifacts…it is because the Paleolithic is a technological boundary, not a temporal boundary, and is defined by the suite of tools in use. So for the first cultures to transition towards agriculture, the Paleolithic ended approximately 20 KYA (and was succeeded by the Mesolithic), whereas other cultures used Paleolithic technology until perhaps 5000 BP.

It’s also important to keep in mind that there are continuing definitional squabbles, particularly with the Mesolithic and Neolithic. What constitutes a Mesolithic culture vs. an Epipaleolithic culture? If a culture never takes up farming, is it still Neolithic if it uses similar tools and technology?

I don’t like to spend too much time in this morass, because it’s not an interesting argument—it’s just a failure to agree on definitions. However, it is always true that Paleolithic cultures were hunter-gatherers. Furthermore, it is almost always true that Neolithic cultures were farmers. (There are a few cases where nomadic cultures adopted Neolithic technology, such as pottery.)

So when we are speaking of a “Paleolithic diet”, we are speaking of a diet nutritionally analogous to the diet we ate during the Paleolithic age—the age during which selection pressure caused our ancestors to evolve from 3’6″, 65# australopithecines with 400cc brains into tall, gracile, big-brained, anatomically modern humans with 1400cc brains. (A figure which has decreased by roughly 10% during the last 5000 years.)

No, we can’t just ‘eat like a caveman’: the animals are mostly extinct and the plants have been bred into different forms. I discuss the issue at length in this article: The Paleo Identity Crisis: What Is The Paleo Diet, Anyway?

 

Now Let’s Orient Ourselves In Geological Time

In contrast to archaeological ages, the Pleistocene is a geological term (an “epoch”), defined precisely in time as beginning 2.588 MYA and ending 11,700 BP. It’s preceded by the Pliocene epoch (5.332 to 2.588 MYA) and followed by the Holocene epoch (11,700 BP – present).

You’ll see a lot of sources that claim the Pleistocene began 1.6 or 1.8 MYA. This is because the definition was changed in 2009 to its present date of 2.588 MYA, so as to include all of the glaciations to which I referred in Part I.

(More specifically, geological time divisions are defined by a “type section”, which is a specific place in a specific rock formation, and which is dated as precisely as possible given available technology.)

Remember, these are all just names…changing the name doesn’t alter the events of the past.

To give some idea of the time scales involved, our last common ancestor with chimps and bonobos lived perhaps 6.5 MYA, the dinosaurs died out 65.5 MYA, and Pangaea broke up 200 MYA.

Note that the middle timeline of the illustration below zooms in on the end of the top timeline, and the bottom timeline zooms in on the end of the middle timeline. Also note that the time period we’re exploring takes up one tiny box in the lower right, so small that the word “Pleistocene” doesn’t even fit inside it!

Geological timeline of the Earth, from The EconomistClick the image for a larger and more legible version, and an interesting article from The Economist.

For a slightly deeper look into the significance of each geological period, I highly recommend you click here for a graphical, interactive timeline. And here’s a long explanation of the terminology: ages, epochs, eons, and so on.

Summary: Paleolithic or Pleistocene?

The Paleolithic began approximately 2.6 MYA, with the first known stone tools, and ended between 20 KYA and 5 KYA, depending on when the local culture adopted a Mesolithic or Neolithic industry. Since it’s defined by our knowledge of hominid tool use, these dates could change in the future.

The Pleistocene began exactly 2.588 MYA and ended 11,700 BP. These dates are defined by our best estimates of the age of two specific pieces of rock (or ice) somewhere on the Earth.

So though the two terms are measuring nearly identical spans of time, they’re defined by two completely different phenomena…and since we’re speaking of human development, it is appropriate to use the term defined by human artifacts—the Paleolithic age.

Did Sexual Selection Drive The Australopithecus -> Homo Transition?

Evolutionary psychology is great fun to read about…but the problem with extrapolating it back into the Lower and Middle Paleolithic is that it’s pure speculation. The entire fossil record of this era of hominids can be itemized on one Wikipedia page, and I think it’s extremely risky to draw behavioral conclusions so far beyond the physical evidence.

More importantly, though, it’s unnecessary to invoke sexual selection in order to explain the growth in human brain size.

“Even if the survivalist theory could take us from the world of natural history to our capacities for invention, commerce, and knowledge, it cannot account for the more ornamental and enjoyable aspects of human culture: art, music, sports, drama, comedy, and political ideals.”
-Geoffrey Miller, “The Mating Mind”

While this may very well be true, the first known archaeological evidence of art (blocks of ocher engraved with abstract designs) is dated to just 75,000 years ago, at Blombos Cave in South Africa—long after our ancestors first became anatomically modern c. 200,000 years ago. (Venus figurines are much more recent: the earliest is dated to 35 KYA.)

 

The first known art: carved red ocherClick the image for more information about Blombos Cave.

 

 

The term “anatomically modern humans” refers to ancestral humans whose remains fall within the range of variations exhibited by humans today. We refer to such humans as the subspecies Homo sapiens sapiens.

Note that as with all fossil classifications, “anatomically modern” is a judgment call. There was no instant transition: a beetle-browed, heavy-limbed, archaic Homo sapien did not suddenly gave birth to Salma Hayek, and there are indeed many transitional fossils with a mix of archaic and modern features, usually known as “Early Modern Humans”.

Furthermore, the behavior of the few remaining African hunter-gatherer tribes, such as the Hadza and the Ju/wasi, supports the interpretation that sexual selection simply reinforced the same selection pressures as natural selection:

Human Nature 15:364-375.
Mate Preferences Among Hadza Hunter-Gatherers
Frank W. Marlowe

“Women placed more value on men being good foragers (85% of those women said “good hunter”) than on any other trait.”

National Geographic, December 2009
“The Hadza”
Michael Finkel

“Onwas joked to me that a Hadza man cannot marry until he has killed five baboons. […] Ngaola is quiet and introspective and a really poor hunter. He’s about 30 years old and still unmarried; bedeviled, perhaps, by the five-­baboon rule.

The Old Way: A Story Of The First People
Elizabeth Marshall Thomas

“A young man may not marry until he has killed a big game animal (preferably a large antelope, although a duiker or a steenbok will also suffice) and proved himself a hunter.”
     …
“His [/Gunda’s] victim had been only a duiker, but a duiker is plenty big enough to qualify a boy for marriage.
     …
“He [≠Toma] had few living relatives and no close ones, and thus could offer her no in-laws who could help her if the need arose, but he was an excellent hunter. This would appeal to any girl. So !U nagged her parents until they consented to the marriage.

In conclusion: the evidence is that sexual selection, if it was an important force, was providing the same selection pressure as natural selection—and that the behaviors most attributed to sexual selection postdate our evolutionary transformation into anatomically modern humans. Furthermore, it seems prudent not to invoke a factor for which our evidence is entirely speculative when there are other factors sufficient to explain our ancestors’ transformation.

Therefore, while sexual selection is a fascinating subject worthy of discussion, I don’t see a need to invoke it as a separate force to explain the increase in hominid brain size and behavioral complexity from the beginning of the Paleolithic (2.6 MYA) to the time of anatomically modern humans (200-100 KYA).

Live in freedom, live in beauty.

JS

How to lower your body fat setpoint

Leptin is the chief body fat setpoint regulating hormone. It acts on the hypothalamus region of the brain to control our metabolism, nutrient uptake from food, hunger and satiety signals.

Here is how your normal body regulates fat mass and caloric intake

In normal functioning humans, leptin increases as you begin to overeat, and as fat begins to accumulate. The rise in leptin signals the hypothalamus that enough nutrients have been taken in. The increase in leptin tells your body to slow down the hunger signals, speed up the metabolism, and reduce the absorbtion of nutrients.

Likewise, as you fast or fat mass decreases, leptin also decreases. The hypothalamus notices a lack of leptin, and signals the body to slow down metabolism, increase nutrient uptake, and increase hunger.

Here is how a malfunctioning body regulates fat mass and caloric intake

In poorly functioning humans, such as the obese, the leptin signal is muted, and the hypothalamus has difficulty “hearing” the signal. This causes the body to continue to uptake nutrients, slow metabolism, and increase hunger, until the leptin signal is amplified by a greater fat mass, to the point that the hypothalamus is finally able to “hear” the signal. This is how the malfunctioning body defends an incorrect higher-fat mass.

This is called leptin resistance, or a lack of leptin sensitivity.

What causes leptin resistance at the hypothalamus? Inflammation!

Lowering systemic inflammation in the body, by eating a functional Paleo diet and removing neolithic food toxins, as well as staying away from hyper-palatable high hedonic reward foods, is the best way to “deflame” your body, and bring leptin sensitivity back within a healthy range.

Once you have eliminated inflammation and your hypothalamus is able to accurately read leptin signals, your body will self-regulate to a lower body fat setpoint, making fat loss and body recomposition easier.

How To FAIL At The Gym (There Are No Shortcuts) II

This is Part II. Make sure you read Part I and Part III.

The sooner you understand this one simple concept, the sooner you can thank me.

I see this every time I go to the gym. The people that HALF-ASSEDLY do any “workout”, incomplete, poor form, partial range of movement. They don’t track their progress. They don’t follow a consistent routine. They don’t fucking lift anything heavy. Explain to me how that can POSSIBLY do you any good? How can you PROGRESS without pushing your limits? You have no idea where you are going or what you are tryng to do, picking up random weights and swinging things around as if you’re actually working your muscles properly.

It goes the other way too. Huge guys come in, who got huge by eating everything in sight. They may have made progress, but their body composition is in the shitter. Yah, sure you can bench 220 for few reps, but your fat ass still hangs out of your shorts. Then there’s another guy, with a 55 pund dumbbell in each hand, swinging his body back and forth violently, as he completes half-assed reps, barely working his full range of motion, and definitely NOT really lifting that 55 lbs. These guys might be big (looking), but its mostly fat on top of muscle, and I don’t see them losing it any time soon.

It might be easy to blame the rag-mags, or the media for the mis-information. The conventional wisdom promoted by the “professional”. You want the real culprit? YOU are at fault for your laziness. Yah, the truth hurts. Now do something about it! Educate yourself, get some biology in ya! I consider it my duty to my body to understand how it works, reacts, grows, heals, and thrives. Besides that, it should be COMMON SENSE that the only shortcut to better body composition is HARD WORK.

Hard work creates progress that you can see and feel. Hard work is the only shortcut.

Hard work means pushing your limits to make your body adapt. Hard work means following a consistent routine that causes measurable growth and fat loss (including diet). Hard work means good form, heavy weights, and pushing yourself to 100% failure.

Hard work does NOT mean doing endless reps with little weights. Your body is a reactionary mechanism. It adapts and heals as a reaction of the stressors you place on it. (Your immune system is a perfect example). Lifting light weight does not create functional strength, because you are not forcing an adaptation. Doing 100 bicep curls with a 5lb weight will do nothing more than reinforce your ability to lift……can you guess?………FIVE POUNDS! Holyfuckamoly Batman! What use is that in your everyday life? What use is that in an emergency situation? (It is really useful for wasting a lot of time at the gym, though).

Hard work does NOT mean lousy form. If you have to use swinging momentum to curl that 50 pounder, you aren’t doing work, YOU ARE CHEATING. Don’t be a wuss! Stop trying to show off. You’re not impressing anyone. (I’ll get into gym etiquette with another post). Find a weight that allows you to use proper form, and you’ll find out how strong you actually are. Push yourself to failure within the anabolic rep range. Eventually you WILL grow and be able to curl that 50 punder the right way!

Hard work allows you to minimize your time at the gym, so you have more time for the fun stuff; sex, playing music, fixing your car, or writing a blog….

Women AND men should focus on functional strength. Strength is sexy.

It’s attractive. Muscle ALWAYS looks better than fat. (Muscle forms the foundation of your outward appearance, and you can control which aspects you change. Muscle enhances your metabolic flexibility, immune system, endurance, and resistance to injury). Now, I’m not saying that I’m attracted to women who are jacked like bodybuilders. I’m talking about natural shape, aesthetically pleasing form, that can deadlift AT LEAST their own bodyweight, or perform a handfull of decent pull-ups. That’s not asking too much, is it?

Now ladies, don’t get all worried about “blowing up” or “looking like a dude”. Women naturally have less testosterone than men, so it’s naturally more difficult for them to build muscle and burn fat. That means women (for the most part) who train just as hard as men, given a similar amount of work, will see less results than men. Why would you want to fuck around wasting time at the gym, when you can do it faster and better with HARD WORK? Once you reach your desired body composition, you can maintain! Trust me, you won’t just wake up one morning looking like the Hulk. Progress takes time, but it takes less time when you follow the right method!

Ah, the perfect example. Stacie Tovar, CrossFit champ. She lifts heavy and pushes her limits. This shows her change after going CrossFit.

Take a look at Lauren Plumey. She’s a good lookin’ CrossFitter too.

Now leave some love! In the form of comments. I also accept other forms of love. heh.

This is Part II. Make sure you read Part I and Part III.

Like this post? Want to find out more about how to get in shape fast? Check out these articles about getting in shape, feeling great, and controlling your genes!

Lower bodyfat setpoint.

Lose stubborn body fat. (Intermittent fasting)

Control your gene expression.

Heavy strength training is a required aspect of long term health. For everybody.

How to train your body to burn fat all day long. High intensity interval training (HIIT).

Why you should avoid too many polyunsaturated fats.

What is chronic inflammation. What to eat to avoid it.

The final word on grains and legumes: AVOID them.

The final word on Saturated fat and Cholesterol: EAT them.