My Paleo Blog

Some days I just need some pizza! 

That being said, obviously I am not down with spending $5 for Dominos take-out as my ass would shake for a week, although 5 bucks for multiple meals would be amazing (sometimes I envy my ignorant, out of shape friends).

I've tried cauliflower and almond flour Paleo Pizza Crust Pizzas, however this is my favorite hands down.

I got the crust recipe from Chris Shugart of T-Nation and made this with some leftover grass fed steak I had in the fridge. I like these paleo pizzas because they are high in calories for a refuel, however the calories are still relatively clean; meat and veggies.

Admittedly, there is a decent amount of cheese in this recipe. If dairy is an issue for you, I apologize! 

With this site being focused on muscle growth, high caloric meals like this are great for off days! With this pizza you are going to get tons of both veggies and protein!

Here is the recipe!

It happens every day in the gym. The same people doing the same pointless exercises at the gym with no results. It’s actually impressive that these people have the dedication to continue week after week.

Simply going to the gym and performing 4 sets of 10 on the bench press and 20 more sets of various chest presses will work for a rookie, however gains like this are unsustainable.

In an effort to continually grow lean muscle, it’s important to understand why (not how) muscle is built.

Fuck Men’s Health. This is the truth – plain and simple;

“We can't digest grass. So to take land that is not good enough for agriculture -- that's growing grass and nothing else, that's been doing that for 10,000 years since the buffalo -- and put a cow on it ... there's something beautiful about that, and it's just the way it was meant to be.” Michael Pollan.

As a Paleo dieter who throws around heavy weights, I can’t think of a more powerful food than grassfed beef. The news might tell you that red meat will lead to cancer and death but I’m here to show you how grassfed beef will actually fight cancer while building lean muscle!

I figured I should start posting some examples of full meals that can be put together that fit within the Paleo Diet Meal Plan. This meal was lunch on a workout day. On days I workout, I reduce fat intake and bump up carbohydrates more than usual. This is for the extra fuel for my workout and to bump up my calories a bit. 

Here you can see I added mashed sweet potatoes which some would argue this is not Paleo. What I would tell these people is "Hey, I am trying to add muscle, not lose weight -- worry about youself". I have a goal in mind (of adding more muscle) so I am fueling that to happen with carbs such as sweet potatoes and rice. That is what the Paleo Diet Evolved is all about; combining the Paleo Diet with our specific goals to gain the physique we want! It is a blueprint for success not the 10 Commandments.

Back to the point - the meat here is Grass Fed Flank Steak - the same meat used for the Paleo Pinwheels. Since the flank steak is grass fed, it has a good omega 3 to omega 6 ration.

I simply seasoned the meat and put it on the stove with some grass fed butter. The egg is poached (my favorite) and I topped it with a spinach salad. The dressing I created was Olive Oil, Basalmic Vinegar, Apple Cidar Vinegar, and a squeeze of Lemon - topped off with salt and pepper - then pour over salad.

Just like that - A Paleo Diet  Lunch Created!

Happy Monday. Ever get those days where you just don't feel like workin' out. It happens to everyone I am sure. Usually once you get moving and the blood starts flowing, muscles start pumping, it is that moment when you are glad you came.

Everybody needs a little motivation to workout. Here is something that might help in that department.

This is Richard Hawthorne, he weighs 132 pounts. He obviously works his ass off and pulls heavy weight. He doesn't have any problem finding his workout motivation -- to be the strongest pound for pound lifter on this planet!

Here is some motivation to get the week started;

Have a great week. Lift Heavy, Eat Healthy.

“Saturated fat is bad for you; it will clog your arteries”! We’ve all heard this, this is known as the Lipid Hypothesis and it has been beaten into our brains. For the last hundred years, Doctors and other“professionals” have been suggesting a low fat (especially saturated fat), high carbohydrate diet to live optimally. But is this really justified?


Due to the Lipid Hypothesis, between 1910 and 1970 our fat intake has been reduced by 21%, refined oils (vegetable oil – bad fats) has increased by 400%, and studies show that sugar has increased about 60%. Based on what has been suggested by the SAD (Standard American Diet), we should see a reduction in Coronary Heart Disease and the like. However we don’t. We’ve actually have seen the opposite.

Studies from the AHA tell us that today 75 Million Americans suffer from Heart Disease, 20 Million have Diabetes and 57 Million are on the brink. These numbers continue to get worse.

Well Jimmy, I think the Lipid Hypothesis has not withstood the test of time. It has failed us. It was a good hypothesis, however incorrect. At least we tried. Now it’s time to try something else. (It seems Inflammation may be the cause of Heart Disease – read this article to learn about Inflammation).

So if saturated fats aren’t the devil, does that mean we can, or perhaps SHOULD include them into our diet? Let us look at some facts and make a decision that makes sense.

We are going to look at saturated fat and its effect on vitamins uptake, DHA/EPA Absorption, its effect on immune health and its hormonal effects. There are other benefits, but these are the most relevant to our goals of living a healthy life with a lean physique.

Fat can be broken down into 3 categories; Short Chain, Medium Chain, and Long Chain Triglycerides (Fatty Acids). Short and Medium Chain Fatty Acids are used for sustained energy, and due to the essence of the nutrient, is not likely to be stored as fat in the body unless consumed in excess. Unrefined Coconut Oil and Grass Fed Butter are great examples of food staples that include Medium Chain Triglycerides.   

There are two types of vitamins, Fat Soluble and Water Soluble. Fat soluble vitamins are A, D, E, and K. The idea of the Paleo Diet Evolved is to provide healthy nutrients (vitamins, minerals, macro-nutrients) so our bodies can perform optimally. Fat soluble vitamins need fat in the diet so these vitamins can be properly transported and absorbed. These fat soluble vitamins play crucial roles in our bodies and without enough fat to help them get absorbed, vitamin deficiency can occur. These vitamins tend to work synergistically. For example, vitamin A and D build certain proteins, and vitamin K will activate it. This cannot happen without saturated fat in our diet.

We have all heard that Fish Oil (Omega 3) is great for our health, but according Mary Enig in her book “Know Your Fats”, including saturated fat in the diet can help our bodies retain Omega 3 in our cells and even help convert ALA to its usable form DHA. This can help reduce insulin resistance and thus lead to weight loss. Omega 3 Fatty Acids are essential to our diets and this is something that cannot be ignored. Omega 3's need saturated fat to function properly!

When making educated choices about where to get your saturated fat from, you will likely be choosing Grass Fed Butter and/or Unrefined Coconut Oil. Both of these oils are great for cooking (they will not oxidize with heat like olive oil) and have a high content of Lauric Acid (found in Medium Chain Triglycerides). Lauric Acid is absorbed more easily and thus are more likely to be used for energy than to be stored as fat for later fuel. Due to these properties, coconut oil can help in boosting metabolism which also helps burn unwanted fat.  Studies are still being done on this subject and will continue to evolve – however things are looking very promising. Lauric Acid is also highly anti-microbial and can help our immune system! It is also found in breast milk and is currently being tested as an HIV prevention method!

Saturated Fat can also have an effect our or hormonal response. Every cell membrane in our body is made up of 50% saturated fat and 50% unsaturated fat – it needs to be properly balanced to send and receive messages (hormones transported). What is also interesting for us trying to add lean muscle to our physiques is that a low fat diet can also restrict the amount of free testosterone in the body (testosterone has a muscle building, fat burning effect). This is because low fat diets increase Globulin Levels which binds to testosterone, making it unavailable for use – not good. 

Clearly saturated fat has a place in our diet, ranging from vitamin absorption to our bodies hormonal response. However this doesn’t mean to have a hay day with saturated fat and eat mass amounts. While eating a diet consisting of healthy fats, HDL (good cholesterol) will be increased, but its brother LDL (bad cholesterol) will also be increased. With that being said, this isn’t something we should be terribly concerned about because;

A.     You will not be eating massive amounts of Saturated Fat and when you do, it will come from healthy
sources like Coconut Oil/Grass Fed Butter (Healthy Balance of Omega 3) and
B.     The increase in LDL will be offset by both the increase in HDL to remove cholesterol from bloodstream and from the other healthy food choices the Paleo Diet offers. 
 
So the question remains; Is Saturated Fat bad for you? Well…no. Like many things in life, saturated fat CAN be bad for us in excess, but when included in a healthy diet in small portions saturated fat can give you all of its benefits while restricting the only negative property it holds – increasing LDL. While this is a serious issue, it is not something so serious that one should lose all of the benefits in fear of the small risk. Based on the findings in this article, and knowing the other healthy foods that are included in the Paleo diet (green vegetables), you can afford to eat a variety of foods, knowing that you are feeding your body what it wants so it will be able to take care of itself the way it was evolved to.


Take home message about Saturated Fat

Don’t be afraid to cook with saturated fat; coconut oil, grass fed butter, and lard. Doing so will give you a healthy cooking oil that will not oxidize when heated and provide the benefits of saturated fat

-Saturated fat can help Fatty Acid (Omega 3) and vitamin (A, D, E, K) absorption 
 
-Saturated fat helps with hormonal function and our immune health
       
-Saturated fat can provide sustained energy while increasing metabolism.

Include Saturated Fat in your Diet!

Fish oil pills, everybody and their parents are taking it, but why? It makes me happy to see people getting off the “fats are bad for us” or Lipid Hypothesis bandwagon; however I am willing to bet most people don’t know why they’re taking this  fish oil supplement. Due to the importance of the Omega 3 Fatty Acid in the diet, I am turning this into a 3 part article; what are Omega 3 fatty acids, the benefits, and how much should we take to pack on lean muscle.

Omega 3 Fatty Acids are Polyunsaturated Fatty Acids that are essential to our health (Essential means that we must consume these nutrients through our diet because our bodies cannot make them). Omega 3 Fatty Acids are made up of Long Chain Omega 3’s (DHA, EPA) and Short Chain Fatty Acids (ALA).

Omega 3 Fatty Acids DHA and EPA are the mega nutrients! DHA is the main fatty acid found in the brain, eyes and nerves! DHA has been shown to help with cell and brain development (memory, behavior, mood). Check out this article for multiple studies showing the effects of Omega-3’s in both elderly and young with brain
disorders (dementia,ADHD).  EPA is more responsible for delivering blood to the brain affecting mood and behavior.


The Short Chain Fatty Acid included in the Omega 3 group is Alpha-Linolenic Acid (ALA). This fatty acid is often added to foods for marketing purposes. However the truth is that ALA’s are inferior to DHA/EPA because it must be converted over to DHA/EPA before it can be used.

Our bodies are made of many cells. Messages are sent and received in the cells that make up our bodies. The importance of Omega 3 fatty acids and our cells lie within the shipping and receiving department. Every cell in our body (including fat cells) is surrounded by a cell membrane. The membrane is the protector, allowing messages in and out (like I am hungry or full). If these type messages are not transported, your brain will never get the message that you have eaten enough and your appetite will never be filled.

The fluidity/rigidity of the membrane is dependent on what it is made of. Saturated fats tend to harden the membrane, while unsaturated fats (like Omega 3) allow the membrane to soften to allow messages in and out. There must be a happy median.

It is easy to see why this is important. Many people today are not getting enough healthy fats and due to an unhealthy diet, messages may not be getting communicated as efficiently as they could be…leading to overeating. This can all be solved by simply intaking more omega 3 fatty acids.

Find them here;

More Omega 3 Benefits Coming Soon!