What Exactly is the Paleo Diet?

The Paleo Diet (sometimes called The Caveman Diet) has become very popular lately. Those who practice the diet swear that it improves their health, increases energy, improves insulin sensitivity, and helps shed unwanted pounds. (1) But others believe that the diet's insistence on quality local or organic foods is all just elitist foodie nonsense. (2) Who's right?

In this post, I'll explore the basic Paleo diet idea, what evidence may support its main arguments, and how far the diet itself as has evolved. Ultimately I'll answer the most important question: Is it just a fad?

Paleo Diet 101

The basic idea behind the Paleo(lithic) diet is to simply eat the foods that humans evolved to eat. Because it is believed that human growth, development, and health were calibrated to the various wild plant, animal, and insect foods available during the Paleolithic Era (the time period between 2.6 million to about 10,000 years ago), a person should experience optimal health by primarily consuming these foods. (3)

However, if a person deviates from this diet, chronic degenerative disease (e.g., diabetes, heart disease, cancer, obesity) will follow. In fact, creators of the diet blame the recent rise in these once rare degenerative diseases on a fundamental shift in the quality of the modern diet from fresh whole foods to new agricultural foods (e.g., grains, legumes, dairy) within the last 10,000 years. (4)

Consequently, since it is also believed that today's humans are genetically similar to Paleolithic humans, a person should be able to reduce--or eliminate--any chronic diseases they might have by going back to eating a Paleo-like diet that the human body is designed to eat (comprised primarily of fresh and whole plant and animal foods). (5)

Is the Paleo Diet a Fad?

When it comes to understanding whether or not a Paleo-like diet is faddish, I like looking at human evolution using a human calendar. (6) If our evolution spans 365 million years, then:

• January 1: Amphibian ancestor
• March 5: Reptile ancestor
• June 10: Early Mammal
• July 20: America starts to separate from Europe and Africa
• October 28: Primate ancestor
• Christmas Eve: Bipedal Ancestor (hominid)
• New Years Eve:
• 19:30:00 - Homo sapiens (modern humans)
• 21:30:00 - Some of us leave Africa
• 22:45:00 - Some of us go to New Guinea
• 23:00:00 - Some of us go to Europe
• 23:40:00 - And even Scandinavia
• 23:45:00 - Agriculture starts in Middle East
• 23:52:00 - Agriculture starts in Scandinavia
• 23:53:00 - The Ice Man dies in the Alps
• 23:59:00 - The Black Death (the European pandemic of plague)
• 23:59:50 - Cardiovascular disease appears

(Note: 1 day -1 million years; 1 hour = 41700 years; 1 minute = 694 years; 1 second = 11.5 years)

As I will discuss in a later section, humans were likely eating a diet comprised of locally-sourced meats, eggs, insects, vegetables, root vegetables, and fruit since sometime just before Christmas Eve (or about 2.6 million years ago). By contrast, certain humans have only been exposed to a grain-based Neolithic diet for about 15 minutes (about 10,000 years).

Americans (and much of Europe) have only enjoyed a more industrialized diet for about 8 seconds (or about 92 years). And the low-fat, low-cholesterol, and/or low-carb diets that are popular now have been utilized for only about 3 seconds (or about 30 years).

So, if we look at what the human diet should be from an evolutionary perspective, it seems that the basic belief that humans should eat fresh animal and plant foods is not faddish at all. However, as I will talk about throughout this post, there are certain faddish aspects to the Paleo Diet that should be better understood or avoided completely (e.g., Low/Zero-Carb, fear of all things Neolithic).

How to Build Muscle and Strength, Part 2: More Exercise Strategy

Because there was so much interest in the last post of this series (it's now my most popular post!), I decided to add some more of the interesting muscle-building exercise strategies that I've discovered during my recent research. The body weight exercises are especially fun!

Overload Training

In an effort to experience maximum intensity, I use a method of overload called max contraction. (1) The basic idea of max contraction is to hold a weight that is between 110% to 120% of your 1-Rep Max (1RM) for no more than 6 seconds. While you are holding this weight, you are keeping it stationary at the most disadvantageous position (usually with a joint at 90 degrees). If a person can only hold a weight for a maximum of 1-2 seconds, then their target muscle group has experienced the most intensity possible.

There are two reasons that I use overload training:

• Achieve maximum muscle fiber recruitment to build strength quickly. (2,3)
• Overcome protection mechanisms in the brain that prevent a person from lifting more weight, preventing a plateau. (4)

Since I concentrate on one muscle group per day, my first exercise is overload. So, if I were doing chest, I would do a few reps of one-arm max contraction dumbbell bench presses (I use dumbbells so that I can spot myself). I take a single 110-pound dumbbell, lie down on the bench, and lower the weight with only one arm (assisted by the other) until my upper arm is parallel with the floor, and my elbow is bent at a 90-degree angle. I hold the dumbbell stationary for 6 seconds. I repeat this with the other arm to complete my set.

This is the one-arm dumbbell bench press. When the weight starts to get heavy, you will have to shift your weight to the center of the bench to maintain balance.

I only go up in weight if I can hold the weight for more than 6 seconds. If I can't, then I will use the same weight until I can hold it for 6 seconds.

This style of exercise is very intense, so you can't do too many of them. I limit myself to a maximum of three total reps per daily workout, giving myself 1-2 minutes of rest between each complete max contraction rep. For example, if I were exercising my back I would use the one-arm pull-up as my overload exercise. After I completed three max contraction reps (or 3 sets of 1 rep) I would then move on to a traditional, heavy, full-range back exercise (like weighted pull-ups).

Max contraction is only one part of my approach to building muscle. When I experimented with this style of exercise, I got stronger, but not bigger. So I use max contraction to help drag my traditional, heavy, full-range exercises up in weight. I then use these heavy exercises (as well as my volume training) to maximize hypertrophy (i.e., growing muscle).

How to Build Muscle and Strength, Part 1: Exercise Strategy

There are probably thousands of different exercise programs that you can use, and some are better than others. In truth, there is no single perfect exercise program; however, not all programs will effectively build muscle or "burn" fat. To help you get more bang for your exercise buck, I have assembled four simple and effective muscle-building lessons that are commonly missed by many exercisers.

Lift Heavy

When it comes to building muscle and strength, nothing beats heavy weight lifting. Not even high-intensity interval training (a.k.a., Tabatas) can produce the same muscle gains as lifting very heavy stuff.

Many people are hesitant to lift heavy because they don't want to become too bulky. But this is really a non-issue: Without drugs, building excess muscle is very difficult, requiring years (decades) of dedicated effort. In fact, choosing the wrong exercises, using poor technique, and hesitation to lift heavy only succeed in preventing individuals from making consistent and life-long gains towards building the body of their dreams.

Use Compound Exercises Instead of Isolation Exercises

When lifting heavy, you should really concentrate on basic compound movements. Compound movements involve more than one joint (e.g., squats, shoulder press, bench press). By contrast, isolation movements only exercise one joint (e.g., bicep curls, calf raises).

Because compound exercises involve more than one muscle group they cause desirable changes in muscle-building hormones testosterone, human growth hormone (HGH), and insulin-like growth factor 1 (IGF-1).

Learn Proper Technique

You can't just go heavy right away. You first have to learn the correct technique for each exercise you decide to use. Proper technique ensures that every rep helps to build muscle and/or increase strength. Poor technique, on the other hand, usually results in lack of progress. If you combine poor technique with heavy weights then you will inevitably develop injuries that will prevent you from exercising.

With the existence of YouTube and Bodybuilding.com, getting good advice on proper technique is easy enough to accomplish. There are also TONS of books that can help you learn the proper way to execute an exercise.

Females and Muscle

When it comes to women lifting weights, I constantly hear about fear of building a huge physique. Fortunately for women, they do not have the necessary amount of testosterone to build big bulky muscles. So, if a woman lifts heavy, she won't look like a competitive bodybuilder, she will only produce positive body composition (trading fat for muscle).

Often, many women (and men) will start to exercise and initially not see any weight loss. Don't be alarmed! If you gain as much muscle as you lost in fat, then your body composition has improved, even if the weight scale doesn't show a change. This improved body composition helps drop your body fat percentage and gives the appearance of a slimmer, more attractive physique. Eventually, once your body no longer needs to build muscle in response to your exercise, you will start to lose weight (until you reach a more healthy weight).

How to Build Muscle and Strength: Intro

Whether you are 15 or 75, man or woman, you should exercise 5-6 days a week. When you do exercise, you should always strive to build muscle and strength. Of course, building more muscle will make you look and feel great, as well as make life easier for you on a day-to-day basis. But the biggest reason that you should exercise to gain muscle is because your health and fitness are unavoidably connected to the amount of lean mass you have.

Building muscle quickly, consistently, and with the least effort possible is the focus of this four-part series. Since high school, I've always been obsessed with building muscle. However, I don't like spending much time in the gym. This has pushed me towards efficient exercise programs.

This quest for a super efficient program happened by accident. For most of my life, I've been relatively successful slowly building muscle. But, for the last two years, I've been unable to get any heavier. Consequently, because I started to plateau, I had to do some research to find the most effective techniques to get the results I wanted. My goal was then to put together the best techniques into a single efficient program. Although it took me a while, I have finally managed to put together all the tricks that make your body grow muscle like a Spartan!

Building Muscle 101

Growing new muscle (or losing the muscle you already have) is determined by the balance between muscle synthesis and muscle degradation. (1) When exercising, this balance gives a person one of three possibilities:

• If muscle synthesis is less than muscle degradation, then muscle mass is lost.
• If muscle synthesis is equal to muscle degradation, then muscle mass is unchanged.
• If muscle synthesis is greater than muscle degradation, then muscle grows.

The first and second possibilities explain why low-intensity cardio or light weights do not usually grow muscle (or can cause a person to lose muscle). If you don’t need the muscle because your effort is too low, then your brain will get rid of it. If you have just enough strength, then you’ll maintain the muscle you have.

To make the last possibility happen (building more muscle), a person has to create a demand for new muscle (i.e., get stronger). This demand can be simulated with heavy or high intensity exercises.

Creating optimal feedback for new muscle is notoriously difficult to do. More often than not, you’re program will not stimulate enough muscle synthesis or it will generate too much muscle degradation (or both). For example, a person can:

• Create too much or too little muscle damage
• Receive too much or too  little recovery time
• Not receive adequate nutrition
• Not stimulate enough muscle-building hormones (known as anabolic hormones)
• Stimulate too much muscle-destroying hormones (known as catabolic hormones)