The Paleo Solution Book Index

8/3/2019 The Paleo Solution Book Index

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Compiled by Mary Boudreau Conover 11/20/2010 Abbrev ia t ions used in the book:AA (amino acids or arachidonic acid)A1 c (hemoglobin A1c)AGEs (advanced glycation end products)AL A (alpha lipoic acid or alpha-linolenic acid)BDNF (brain-derived neurotrophic factor)CC K (Cholecystokinin)CRP 230-231, (Creactive protein), 235CS A (Community-supported agriculture)(in Canada Community Shared Agriculture)CV D (cardiovascular disease)DGLA (dihomo-gamma-linolenic acid)DHA (docosahexaenoic acid)EP A (eicosapentaenoic acid)GL A (gamma-linolenic acid)HbA1c (hemoglobin A1c or HbA1c)

HGs (Hunter gatherers)IBS (irritable bowel syndrome)IGF-1 (insulin-like growth factor-1)LA (linoleic acid)NAC (N-acetyl-L-carnitine)n-3/n-6 (omega-3/omega-6)NO (nitric oxide)PA (palmitic acid)PCBs (polychlorinated biphenyls)PYY (Peptide YY)TAGs (triacylglycerides; triglycerides)TG (transglutaminase)TVP (textured vegetable protein)WHR (waist-to-hip ratio)WG A (wheat germ agglutinin)

AAA (see amino acids or arachidonic acid)A1c (hemoglobin A1c), 226, 229-230 , 232

inadequate sleep &, 230statins &, 235

Acid, low stomach, 281Acid reflux

causes of, 281cure of, 233Donny "DOA" & serious, 232, 233gluten &, 18grain feeding (cattle) &, 206

Active you vs. sedentary you, 147Activity (exercise), 123-124

reduced stress & cortisol type, 136-137

Activity (explosive short)stored glucose &, 63-64Activity (intense or prolonged)

cortisol levels &, 55dementia &, 133downward spiral from, 127factors that increase, 55grains, legumes, dairy &, 139gray matter death &, 133hyperinsulinism &, 77immune system lowered by, 55insulin sensitivity decreased by, 55, 74leptin sensitivity damage from, 74low blood sugar &, 69muscle mass breakdown by, 55

new memories &, 133"night-life" &, 137-138osteoporosis &, 77Parkinson's disease &, 133protein collagen destabilized by, 129sleep &, 127stress &, 127systems affected by, 143

Addiction, sugar & refined grain, 214-215Adiponectin

fat &, 105function of, 54 , 92geek-speak on, 54

Adrenal stress index (ASI), 143Advanced glycation end products (AGEs), 70-71, 150damage done by, 70, 71

inflexibility &, 157protection from (muscle mass), 150

Advanced workouts, 193AGEs (see advanced glycation end products)

Agingaccelerated, 57, 69advanced glycation end products &, 230AGEs & premature, 70COX pathway &, 116flexibility &, 157forestall, 116fruits/vegetables & fighting, 203


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IGF-1 &, 55insulin &, 51, 52leptin &, 53modern compared to HG's, 149MUFA's &, 110osteoporosis (Sally) &, 82

oxidative damage &, 110Piracetam for, 271power &, 156slowing, 70, 74

Agricultural revolution, impact of, 38Agriculture, 37-43

HG change to, 37-39Nicaraguan, 206nutrition scientists &, 42PCBs &, 278transition to, 9U.S. subsidized, 114

Agriculture-based Hardin Villagers, 40, 208ALA (alpha-linolenic acid, 106ALA (alpha lipoic acid), 111 , 285-286Aldosterone, 76-77Alex (his story), 81-82Algae, DHA from, 279Allergies

bee sting & peanut, 83chicken, beef, apples, 91development of, 91, 93eggs &, 205have fewer, 135multiple (permeable gut) &, 92Paleo diet &, 24

Alopecia, 80Alpha-linolenic acid (ALA), 106Alpha lipoic acid (ALA), 111 , 285-286Alzheimer's disease

exercise for, 178high cortisol levels &, 133hormones, food &, 48IGF-1 &, 56insulin resistance &, 69omega-3 vs. omega-6 &, 115

American sign language for B.S., 84Amino acid proline, 86, 89Amino acids (AA) (see also protein)

conversion into glucose of, 55defined, 49, 89-90"essential", 49fasting fate of, 64

fate of, 63free, single, 60-61function of, 63glucagon secretion &, 52gluconeogenesis &, 55incomplete, 208

insulin & storage of, 52ketosis effect on, 65, 66labile (flexible), 63liver's role for, 63muscle reserve for, 150normal feeding &, 63overfed state &, 67pancreatic enzyme action on, 60protein reserve for, 150structure of, 89-90

Amylase, salivary, 59Amylases as digestive aides, 281-282Ancel Keys & McGovern Commission, 103Ancestral fitness, 145-195

references for, 312-314

Anchovies, 117&rogens, effect of insulin on, 79Animal protein & insulin sensitivity, 207Anthropology

CSI &, 42references for, 289value of, 37-38

Anthropology professors, quiz of, 38-41Anti-inflammatory

cortisol, 54-55eicosapentaenoic acid (EPA), 111gamma linolenic acid (GLA), 112-113omega 3 family, 112statins, 235Vitamin D, 273-273

wild seafood, 204Anti-inflammatory blocker (LA), 112Anti-inflammatory drugs, 18Antioxidant, alpha lipoic acid, 285Antioxidant activities, vitamins C & E, 286Antioxidant hormone/neurotransmitter, 135Antioxidants

depleted store of, 159fat-soluble, 110, 114fruits/vegetables &, 203grass-fed butter, 208

Antioxidants (cont.)high-dose, 272


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high volume endurance work &, 159olive oil, 210

Apoptosis, 79, 273, 276Appetite control

adiponectin &, 54, 105CCK &, 59

excellent, 62leptin &, 54, 66-67, 68, 108, 109loss of, 53, 57mechanisms of, 105PYY &, 54, 62, 105

Apple shape, cause of the, 69Arachidonic acid (AA), 113Aromatase enzyme, 133Aspirin, 116Athletic heart described, 152Athletic performance, improving, 74Athletes' meals, 194-195Athletes on Paleo diet

Olympic-caliber, 29Paleolithic ancestors &, 148, 149

world champion, 22Athletes' protein needs, 195Autism, 95Autobiography, Rob Wolf's, 13-22Autoimmune cascade, 88-92Autoimmune caveat, 201Autoimmune disease, advice if you have, 201Autoimmune response short list, 94-95Autoimmunity, 18-19, 20, 47, 48, 80, 94, 99

books to reverse, 20butter &, 208damaged gut lining &, 94, 96immune response &, 125lectins &, 91-92living free of, 35-36

omega-3 fats &, 276omega-3/omega-4-6 &, 115Paleo diet for, 22prolamins &, 86protease inhibitors &, 93vegetarian diet &, 19Vit-D critical for, 273-274

Avocado's fate in the mouth, 59Avocados, MUFA in, 109

BBacilli species, 282Ball slams, 190-191 , 192

Barley, 18, 84, 85, 88-89, 90BDNF (brain-derived neurotrophic factor), 151-152Bean sprouts, 98Beans & rice, 208-209Beef

allergies to, 91

grass-fed, 205-206lean ground, 204palmitic acid in, 108sirloin tip roast, 218

Beef recipes, 241, 248Beer & wine, 139Beginner circuit training, 192-193Beginner program

healthy, 181-191stepping up the healthy, 192-193

Beta cell death, 70Betaine-HCL, 281, 282Bicarbonate, 60Bifidum, 282Big heart, 152

Big picturefasted state & the, 64liver & the, 62mouth & the, 58overfed state & the, 66small intestines & the, 60stomach & the, 59

Biking, 158, 159, 161, 177Bile salts, 59, 60, 61, 91, 92-93, 94 Birthright, natural, 34Black-out curtains, need for, 135Blood clot, 76, 77Blood clotting, 279Blood glucose (see also blood sugar)

absorption of (liver), 63

insulin &, 51ketosis &, 65

Blood glucose levelsdecreased (hunger), 52fasting &, 64importance of, 52minimal, 65

Blood pressure (see also hypertension)control of, 76, 153cortisol increases, 55, 125Dr. James Curtis', 24, 25elevated insulin levels &, 76-77high, 16, 17, 24, 76-77


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lowering the, 78magnesium deficiency &, 279Robb's pre-Paleo high, 16, 17

Blood pressure (cont)Sally's high, 82sodium &, 125

Blood sugar (see also blood glucose)ALA (alpha lipoic acid) &, 286cortisol (elevated) raises, 54, 127, 132chronic stress &, 127chronically elevated, 127, 132glucagon normalizes, 52gluconeogenesis &, 69high, 69insulin regulation of, 51-52insulin sensitivity & high, 68low perceived, 69low strength-poor control of, 155systemic insulin resistance &, 69

Blood sugar crash, 42, 64protection from, 52

Blood sugar swings, Robb's, 16Blood work

Doctor's take on improved, 44Donny's, 232, 233frequency for tracking, 234hypothetical, 231"negative", 96problems with, 234Robb's pre-Paleo, 21Robb & Nicki's post-Paleo, 102statins effect on, 234-235thyroid levels checked with, 285tracking, 224-231

Bone thickness, 147-148Bones

heavily loaded, 148Paleolithic, 148

Booze & nightlife, 137-139Borage, 112Brain-derived neurotrophic factor (BDNF), 151-152Brain fuel reserve, 150Brain function, 52, 53, 59, 62, 63, 67, 68, 76, 113,124, 150, 151, 279Brain receptors & wheat, 215Bran defined & illustrated, 85-86Bread, 18, 97

can't live on, 85-91China study &, 97

Ezekiel, 97French, 18, 27, 86

Bread's killing you, 84Breakfast suggestions, 213But, but, but!, 97-98But I like bread & pasta!, 97

Butter, 208

CCreactive protein (CRP), 226, 230 -23 1 , 233, 235,236Caffeine, cortisol levels &, 55Calcified plaques, 77Calcium

bone loss of, 77metabolism of, 272-273mineral density of, 217Paleo Solution for leached, 77phyates &, 93, 94synergy of magnesium &, 220

Calcium deficiencies, HGs & no, 41

Calcium & hypertension, 76-77Calcium intake, 280Calcium "issue", the, 220 & (Table 4)Calcium & magnesium, 220Calcium supplement

danger of, 77heart attack from, 77stroke from, 77

Calisthenics, body weight, 156, 160Callus formation, 78Caloric "balance" baloney, 66Cancer

angiogenesis supports, 111avoiding, 74damaged gut lining &, 94

DNA damage &, 78-79elevated glucose levels &, 69HGs free of, 39hyperinsulinism &, 79-80insight into development of, 50-56insulin, fertility &, 78insulin resistance &, 69, 74loss of growth control &, 79-80mechanism of, 79-80 modern society &, 29, 36-37N-3/n-6 fats &, 116Nutrition scientists take on, 43Paleo diet for, 22


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poor diet & likelihood of, 55prevention/reversal of, 35-36, 48-56, 74

Cancer, insulin, & fertility, 78Cancer: the short course, 78-79Carbohydrate calories/gram, 35Carbohydrate clinical trials, 105

Carbohydrate content (Paleo), Table 3, 219

Carbohydrate digestion in themouth, 58-59small intestines, 61stomach, 60

Carbohydrate intakeindividual tolerance to, 234saturated fat intake ancestral plus, 109yield of decreased, 233

Carbohydrate intake (high)American Heart Assoc. diet, 228cholesterol &, 75-76, 108damage from, 70, 71fasting, sleep, &, 151

fruit & vegetable, 203growth hormone & low, 151high intake saturated fats plus, 109high intensity training &, 194hunger & fat storage driven by, 105palmitic acid production &, 108triglycerides, poor insulin sensitivity &, 229

Carbohydrates, 20, 152-160amount & types of, 118cholesterol & CV risk influenced by, 117- 118complex, 50, 61 , 102definition & description of, 49-50enzymes for digestion of, 281"essential", 66excess dietary, 68, 117-118 fasted state fate of, 65fate in the liver of, 63fate in mouth of, 58-59geek rant on "essential", 66indigestible, 50insulin & control of, 51insulin release &, 207just enough, 52muscles as storage for, 150normally fed fate of, 63-64overfed fate of, 67-68palmitic acid/leptin resistance &, 68permanent damage from, 70, 71

plant sources for protein &, 208PYY release by, 54, 62refined, 215sources of, 49types of, 49-50

Carbohydrates

Carbs (see carbohydrate)Cardio, 152-153, 161vs. interval training, 158

Cardio-neutral fats, 115Cardiovascular disease (CVD)

biomarkers for, 235-236calcium excess &, 77carbohydrates' risk for, 117cholesterol &, 118diet & lifestyle changes for, 228diet & prevention of, 105fat & carb intake &, 109, 115fat fallacy for, 103, 104, 107, 109, 115fat intake &, 115food, hormones &, 9

Hb1Ac level &, 230HGs &, 39, 115hyperinsulinism &, 77important points regarding, 118insulin resistance &, 74, 75, 76LDLs &, 75, 108, 115low if any risk of, 109magnesium for, 279McGovern commission for, 103osteoporosis link to, 77-78Paleo Solution for, 74, 77-78palmitic acid &, 108paradoxes regarding, 105, 108, 226pathophysiology of, 76 questions about, 47-48

rise of, 47, 48statins &, 234-235stress &, 140-141tight compliance guidelines for, 199underst&ing, 55-56, 70Vitamin D for, 272-273

Cardiovascular events & dental hygiene, 230Cardiovascular fitness ("cardio"), 152-153

cortisol release during, 136-137endurance, stamina &, 157-158interval training &, 158, 160powerful muscles plus, 154

Cardiovascular risk factors, 229-231


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Cardiovascular systemeffect of exercise on the, 153palmitic acid & the, 108

Carotenoids, 273Carcinogen, 128CCK (Cholecystokinin), 52, 59 , 92-93, 94Celebrex, 116Celiac disease

autoimmune conditions &, 18, 90benign gut damage &, 96cause of, 90-91eating out &, 18

Celiac disease (cont)gall bladder removal &, 92gluten &, 18negative WGA in, 95solution to, 18

Cereal grains, 86Chain-length for fat, 106Chemical sensitivity syndrome, multiple, 91- 92Chewing, function of, 58

Chicken recipes, 239, 243, 247, 250, 251, 253-254, 256, 266China syndrome, 69Chocolate, 85%, 209Cholecystokinin (CCK), 52, 59 , 92-93, 94Cholesterol, 75-76, 108, 118, 109, 235-236 (seealso HDL, LDL)Chylomicrons, 62, 64Chyme, 60, 61Circuit training, 158, 159-160

beginner, 192-193replacing, 180

Circulation (blood) explained, 153CLA (conjugated linoleic acid)114, 208Clarified butter (ghee), 208

Clean out your house, 214-215Coconut flakes, 213Coconut milk, 210

recipes using, 248, 249, 251, 252, 259, 260, 264,265Coconut oil, 107, 114, 210, 240Coconut palm oil, 108, 114Coconuts

lauric acid &, 115triglycerides in, 106

Coconuts & eating out, 101Colitis, 17, 18Collagen loss, cortisol &, 55

Complex carbohydrates revealed, 61Conjugated linoleic acid (CLA), 114, 208Contraceptives, 55Cooking, high temperature, 210Copper, phytates &, 93Cooper institute, 152

Cordain, Professor Loren, 19-20, 215-216, 287(www.thepaleodiet.com)Cordoza, Glen (testimonial), 23-24Corn, 40, 50, 71, 84, 86-87, 89

vegetarians &, 208Corn for cattle, inefficiency of, 206Corn-fed catastrophe, 110Corn oil, 103, 110, 112,

trans fats &, 114Corn & rice, 89Corn syrup, 71, 114Corn tortillas, 97Corn & zein, 86Cortisol, 124-127

function of, 54-55

geek-speak on, 55Cortisol:free testosterone ratio, 133Cortisol levels a.m. & p.m., 131, 132 Cortisol levels elevated

Alzheimer's disease &, 133blood pressure increased by, 55bone formation lowered by, 55chronic stress &, 127chronically, 132collagen loss caused by, 55exercise &, 136-137

Cortisol management, A1c for, 230Cortisol & stress, 119-143COX-1, COX-2 metabolic pathways, 116COX2 inhibitor, 273

Cross-training defined, 148-149CRP (Creactive protein), 230-231, 235

inadequate sleep &, 231CSA (Community-supported agriculture)

(in Canada Community Shared Agriculture), 207Curtis, DDS, James (testimonial), 24-25CV, (see cardiovascular disease)Cytokine storm, H1N1 virus &, 275Cytokines, 116, 118, 276

DDairy foods (see also Butter), 43, 95, 201, 215

cortisol release with, 139


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fermented, 284fortified, 273heavy reliance on, 280low-fat, 93misconception about, 21 6protease inhibitors &, 89

removal of, 91-92Dairy-free diet, 97, 232, 234, 288Dairy, grains, & legumes, 43, 81-99, 139, 201,215-216

cortisol release with, 139-140misconceptions re:, 216

Dairy & legumes, 98-99 Day 1: circuit workout, 175Day 2: Intervals, 175Day 3: Rest day, 176Day 4 & beyond: circuit day, 176-177Day 5 & beyond: intervals, 177Day 6: optional rest day, 177-178Deadlift, 154-155, 184-185 DEFCON 1, 2, 3, 68-69 Degenerative disease, 39

AGEs &, 70MUFA &, 110neuro-, 35-36, 69, 74, 178our control over, 116Vit-D deficiency &, 275

Dental hygiene & cardiovascular events, 230Dept. of Anthropology, virtual dialogue with, 37-43Depression, 20, 82

cortisol &, 142-143debilitating, 16, 17excessive fructose &, 64fruit overabundance &, 214heart disease &, 48leaky gut/autoimmune response &, 94-95

malabsorption causing, 95modern society &, 20Paleo & reversal of, 199postpartum, 111reversal of, 20Sally &, 82sedentary life &, 146

De Vany, Professor Arthur, 19DGLA (dihomo-gamma-linolenic acid), 113DHA (docosahexaenoic acid), 111, 112, 273,276,279DHA from algae, 279

fetal brain development &, 111

DHA dosing for breastfeeding moms, 279DHA dosing for children, 279Diabetes type 1

children with, 95GLUT4 &, 150leaky gut/autoimmune response &, 94

WGA &, 90Diabetes type 2adiponectin as a risk factor for, 54decreasing likelihood of, 178fat cell growth in, 69fructose &, 64fruit overabundance &, 214fruits/vegetables fight, 203gestational, 111, 230hormones & underst&ing, 55-7lhunger regulation &, 50hybrid form of, 70increasing numbers of, 47insulin deregulation & 9insulin resistance in, 69, 224

Jorge's, 83living free of, 35-36, 39low fat/high "complex carbs" =,modern society &, 30muscle wasting disease &, 69n-3/n-6 fats' role in, 115Paleo nutrition for, 22, 74pancreatic beta cell death &, 70preventable, 47, 48reversible, 20, 48sedentary life-style &, 146sleep (inadequate) &, 136sources of inflammation &, 80- 99underlying cause of, 48vitamin D &, 272-273

Diabetes types 1 & 2 combined,70Dietitians' buzz words, 35Digestion, 48-71 , 91-92

carbohydrates, 49-50fats, 50hormones for, 50-56Ox bile for fat, 281players in, 48-56protein, 49wacky, 16weak, 281

Digestion (damaged)certain foods &, 80-99


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CCK, PYY, adiponectin &, 92-93lectins &, 88-89, 93probiotics for, 282-284protease inhibitors &, 93small intestine enzyme release &, 281WGA &, 91-92, 93

Digestive aides, 281Digestive enzymes, 282Digestion in the mouth

big picture of, 58-59carb, 58-59fat 59protein, 58

Digestion in the small intestinesalkaline, 60big picture of, 60carb, 61fat, 61-62protein, 60-61

Digestion in the stomach

big picture of, 59carb, 60fat, 60protein, 60

Digestive aides (enzymes), 281, 282Dihomo-gamma-linolenic acid (DGLA), 113Disaccharides, 49 , 58, 61, 92DNA damage

AGEs causing, 70cancer causing, 78-79HGH fixing, 151IGF causing, 79insulin level elevation causing, 79

Docosahexaenoic acid (see DHA)Dumbbell press, 170-171

Dumbbell row, 172-173Dumbbell swing, 186-187Dumbbells, 170-173Duodenum, 60, 92Dysphagia, 92

EEades, Mary, 274Eades, Michael & Mary, 20Edema (postpartum), Paleo diet for, 27Egg recipes, 244, 249, 268Eggs, how many, 205Eicosanoids, 116

Eicosapentaenoic acid (see EPA)Emulsification defined, 61Endocannabinoids, 116Endosperm defined & illustrated, 85, 86Endothelium damage, pathophysiology of, 76Endurance & stamina, 157-158Energy regulation, 126Enzyme

aromatase, 133pepsin, the stomach, 59cholesterol systhesis, 228HMG-Co-A-Reductase, 228testosterone conversion to estrogen, 133transglutaminase (TG), 90-91 , 95

Enzymes shared with n-3/n-6 (graph), 112Enzyme systems & mercury toxicity, 278Enzymes, 49 (see also specific)

AGEs damage to, 70digestive, 91, 92, 281-282 pancreatic, 59, 60-62 , 91, 92, 281 pH ranges for, 60

protease inhibitor, 93protein modification (graph) for, 90, 93supplemental digestive, 282

EPA (eicosapentaenoic acid), 111, 112, 273, 276EPA blood test, 277EPA danger for children, 279EPA/DHA ratio, 278Epigenetics, 147Epsilon cells (pancreas), 53"Essential carbohydrates", geek rant on, 66Estrogen

effect of insulin on production of, 79, 133iodine & metabolism of, 152

Estrogen/insulin related issues, 285Evolutionary Fitness, 19

Excusesbut, but, but!, 97-98but I like bread & pasta!, 97yea, but I'm not sick! 95-97

Exercise, 145-195ability to sense insulin with proper, 74ancestors' vs. modern, 123arachidonic acid &, 113BDNF stimulated by, 151benefits of, 129-130boring, 174broken without, 145-146cardiovascular fitness for, 152-153


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cortisol & prolonged, 55DNA &, 154effect on the vascular system of, 153fruits & tubers for intense, 118genes, GLUT4, glucose transport &, 150- 151genetically speaking, what is? 146-147

growth hormone & brief intense, 151high volume endurance, 159how much & what type? 34IGF-1 levels affect, 55, 151insulin sensitivity & excessive, 74lower body, 162-164Mark Twain on, 145no previous, 10Paleo diet plus smart, 22, 29periodization for, 149prolonged, 55references for, 312-314Sally's medical problems solved by, 82sleep & recovery from, 135therapeutic dose of, 124

Viagra-like effects of, 153Exercise & diet compared, 25, 128Exercise results, optimize, 194Exercise variety, 136-137

FFailure to thrive (Alex), 81-82Fasted state, 64-66

amino acid fate in the, 64big picture of, 64

Fasted state (cont.)blood work always in, 22carbs in the, 65fats in the 65-66muscle loss in the, 64-65

protein fate in the, 64-65Fasting, 55

hormonal effects of, 57intermittent, 23, 151mechanism of, 64-66

Fat, 101-118amount of, 115confusion about, 102-103insulin resistance &, 68saturated, 109-110 , 115types of, 106-107 , 115

Fat (body)accumulation of (liver), 69

cortisol (high) &, 55, 136hormones & losing body, 74insulin resistant, 223testosterone conversion to estrogen &, 133

"Fat = fat" idea (McGovern), 104-105Fat loss, a.m. workouts &, 194

Fat makes you fat?35-36

, 44Fat-soluble vitamins & bile, 94, 281Fat wrap, 116Fats

bile & digestion/absorption of, 92-93, 94chemical & physical properties of, 106-107description of, 50essential, 30, 110fasting state fate in the liver of, 65-66fate in mouth, 58-59key points for, 110liver metabolism of, 64molecular structure of, 50monosaturated, 106, 109-110normal fate in the liver of, 64

physiological roles of, 107-109polysaturated, 106, 109-110 references for, 305-310saturated, 106, 107-108, 109-110stored for fuel, 65track types of?, 117

Fatty acid, 50 , 52, 61, 75, 106molecular structure of triglycerides &, 229monounsaturated, 109n-3/n-6 essential, 115, 116short to long chain (graph)conversion of, 112

Fatty acid ratio (n-3:n-6)messed up, 97perfect, 219

Fatty acid release, cortisol &, 125 , 132Fatty acid profile in butter, 208Fed, underfed, & ugly, 62-69"Feed forward" mechanism, 127Feeding, normal, 63-64Fertility

elevated cortisol effect on, 143energy management &, 124insulin, cancer & 78maintaining, 74n-3's influence on, 276n-3/n-6 &, 115vitamin D critical for, 273

Fertility hormone regulation, T3 &, 284


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Fetal brain development & DHA, 111Fiber

do we need? 215-220soluble & insoluble, 50 , 59, 97, 98sources of, 204, Table 3, 219what about?, 204

Fibrocystic breast disease, 79-80Fish oil supplement, 116, 235br&s & varieties of, 277capsule or liquid, 278dosage for children & infants, 279dosage for lean athlete of, 277dosage for sick, overweight, highly EPA/DHA ratio

in, 278good sources for, 278HDL, exercise, &, 233how much? 276-277importance of, 273mercury &, 278moms & kids, 279pharmaceutical grade? 278

PCBs, mercury in?, 278pregnant & breast-feeding moms &, 279ultra-purified, 278

Fitness & our DNA, 154Flexibility (range of motion)

endurance & stamina's impact on, 157healthy beginners program for, 181HG's, 149

Flexibility (cont)process to gain, 163training for, 152

Flour, 50Food, three alternate endings for, 62-69Food for athletes, 194-195Food groups' mean nutrient density, Table 1, 217

Food Matrix, Robb's, 211Forensic science origins, 40Free-range/organic/grass-fed, 205-207Fruit consumption considerations, 214Fruit salad's role in digestion, 58-59Fruits & vegetables, benefits of, 203Fragoso, Sarah (everydaypaleo.com)

kitchen wizardry of, 212testimonial from, 26-28

French paradox, 35, 44Fructose, 58, 61, 67, 114

danger of, 71description of, 49

diseases &, 64liver metabolism of, 64

Fructose side show, 71"Full" feeling

inability to have a, 68leptin release &, 66-67

origin of, 66-67Fungi, beneficial, 282, 284 GGall bladder

damage to the, 94diet after removal of, 282role of, 60, 91, 92

Gall bladder removal, 18implications of, 92

Gall stones, formation & meaning of, 92Gamma-linolenic acid (GLA), 112-113Gastric reflux, 18, 232, 328

causes of, 281cure of, 233

Gastric reflux in cattle, 206

Gastrointestinal (GI) problems reversed, 20Geek fat knowledge broadened, 117Geek rant, 66Geek-speak

adiponectin, 54amino acid proline, 8918-carbon fat, 106chylomicrons, 227cortisol, 54-55ghrelin, 53glucagon, 52-53isocaloric, 62insulin, 51insulin-like growth fator-1 (IGF-1), 55leptin, 53

peptide YY (PYY), 54Geeks & other interested parties, references for, 289-319Genetic expression, insulin's role in, 52Genetic heritage, lifestyle at odds with, 30, 36, 41,119, 124, 131, 142

plan of escape from, 121-143Genetic norm, 122Genetic potential, Paleo diet for full, 22, 156Genetic screening, 34Genetic wiring

acute stress &, 127geek rant on, 66


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leisure & downtime, our, 128stress effect on, 134

Geneticsanti-inflammatory signals in our, 116blaming fat on, 12hunting-gathering, 38, 41

mixed bag of, 147selection of our, 38-39survival & our, 38-39

Genetics for athletes, 146Genotype defined, 147Germ defined & illustrated, 85, 86Gestational diabetes, 111, 230Ghee (clarified butter), 208Ghrelin

function of, 53geek-speak on, 53

GI (gastrointestinal) problems reversed, 20GI lining damaged, 81-99

summary of, 94-95GI problems, protocol for, 282

Ginger eggs, 249"Give a little, get a little", 88GLA (gamma-linolenic acid), 112-113Glucagon

animal protein releases, 207complementary roles of insulin &, 53energy levels &, 126function of, 52, 124-125geek-speak on, 52-53reduced HMG-Co-A-Reductase activity &, 228

Glucagon releaseinhibition of, 52-53stimulation of, 52

Glucagon response & MUFA, 110Gluconeogenesis,

adiponectin decreases, 54

amino acidsglucose via, 63, 67cortisol & , 69definition of, 64excess carbohydrate &, 69

Gluconeogenesis (cont.)ketosis blocks, 65-66muscle mass breakdown via, 55

Glucoseblood, 52, 68brain need for, 66

description of, 49pancreas (insulin) response to free, 63red blood cell need for, 66stored, 63

Glucose as a fuel source, 63-64, 70Glucose-dependent tissues, 52

GLUT4definition of, 63down-regulation of, 68insulin activates of, 63molecular damage to, 70type 1 diabetics & importance of, 150

Gluten, 84-87acid reflux &, 18addiction to, 85celiac disease &, 90-91exposure tolerance to, 96foods containing, 18intolerance to, 18scenario of relative tolerance to, 139type 1 diabetes in children &, 95

Gluten in beer, 139Gluten-containing grains, 88-89

addiction to, 97Gluten-free beer, 139Gluten-free meals, paleobr&s.com for, 288Gluten-free vegetarians

TVP, seitan &, 209Grain intolerance, inflamed pancreas &, 281Grass-fed, gluten-free jerky, 212Glycerol, 61, 106 Glycogen, 63, 64

ketosis &, 65liver, 67-68, 71, 108lost muscle storage for, 68muscle storage for, 150

Government, Nicaraguan & agriculture, 206Government do-goodery, 104Government endorsed dietary carbs, 75-76Government hi-carb, low-fat fantasy, 102, 113-114Government inaccuracies, fat &, 102Government information, wrong, 113Government & media promotions, 197Government policy failure, 84, 105Government recommendations, misguided, 113, 114

complex carb meals &, 15-16grains (gluten) &, 81, 84Vit-D &, 273, 274

Government sponsored grain-a-thon, 216


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12

Government subsidized corn & statins!, 71Governmental bad policy, 15-16, 81, 84, 104, 105,113, 114, 206, 273-274Grain-fed meat

acid reflux in cattle from, 206palmitic acid, LDL from, 115

Grain intolerance, pancreatic inflammation &, 281Grainsanatomy of, 85-87cortisol release from, 139-140damage summarized from, 94-95insulin levels &, 97leaky gut &, 81-99references for, 299-305removal of, 91

Grains & leaky gut, 81-99Grains, legumes & dairy, 43, 81-99, 139, 201,215-216

cortisol release with, 139-140misconceptions re:, 216

Gramineae family, 85

Grass-fed butter, 208Grass-fed, gluten-free jerky, 212, 288Grass-fed meat, 106, 110, 115, 116, 205-206

ALA in, 286EPA, DHA &, 111, 273, 276n-3/n-6 profile &, 118, 273, 276Nicaraguan, 206resources for, 207, 288supplements with, 277trans fats in, 114

Gray matter killed by cortisol, 133Greek paradox, 34, 44Growth control lost (cancer), 79

Growth hormone (hGH)alcohol & block of, 138drugs & blocked, 132function of, 151ghrelin production &, 53IGF synergy with, 151wine, disturbed sleep & blocked, 131

Gut flora (abnormal), pancreatic inflammation &, 281Gut irritation & damage, 81-99

summary of, 94-95Questions for Robb, 194-195

H

H. Erectus skeletons, 148H. Ne&erthalensis skeletons, 148H. Sapien skeletons, 148H1N1 influenza virus & safe Vit-D levels, 275Hardin Villagers, agriculture-based, 40, 208Hashimoto's thyroiditis, 94

HbA1c (hemoglobin A1c or HbA1c), 236HDL, 21, 75, 109, 226-227, 232, 233, 235, 236Health researchers

floundering, 34lobbying, politics &, 34-35

Healthy beginner program, 181-191Heart, athletic, 152Heart disease, Paleo diet for, 22Hemoglobin A1c (HbA1c), 236Hemp oils, 113Herring, 117HG (see hunter gatherer)HGH (human growth hormone), 151HG's vs. farmers, 40-41High blood pressure (see hypertension)

High-carb, grain-based diet, 228High-carb low-fat fantasy, government, 77-78, 228High intensity training diet, 194-195HMG-Co-A-reductase, 228Hormone, nutrient storage, 51Hormone players, main, 51-56 Hormones, 149-151

abnormally elevated levels of, 75interaction of, 51stress, 10, 69

Hormones & brain communication, 62Hormones for digestion & fun, 50-56Hormones & their sensors, 66-67Hunger

definition & description of, 50-51

leptin & feeling, 67Hunger & fat storage, 105Hunter gatherers (HGs), 33-45

aging of, 149bone structure of, 147-148life-way of, 149skeletons of, 148

Hunting & gathering, transition from, 38-39Huntington's narcolepsy, lectins &, 91, 95Hydrochloric acid, 59-60Hypercaloric defined, 62Hypercortisolism (see Cortisol (elevated)Hyperinsulinism


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13

alopecia &, 80apoptosis &, 79cancer, fertility &, 78fibrocystic breast disease &, 79-80infertility &, 80LA conversion to GLA decreased in, 113

myopia &, 79osteoporosis, CV disease &, 76, 77Paleo diet for, 285polycyctic ovarian syndrome &, 79prostate enlargement &, 79retinoic acid &, 79summary of, 117-118uterine fibroids &, 79

Hyperinsulinism, viral infection & GLA, 112-113Hyperparathyroid disease, 274Hypertension, 16, 17, 76-77, 82, 280, 284

paleo diet for, 24, 25, 82Hyperthyroidism, 143Hypocaloric defined, 62Hypothalmus, leptin resistance of the, 68

Hypothyroidism, 82, 95

I (IBS) (irritable bowel syndrome), 18-19IGF-1, see insulin-like growth factor-1Immune system & saponins, 87Inactivity

death &, 146health &, 123

Indian Knolls, 40Infertility

agriculturalist foods &, 41autoimmunity &, 48combined diseases with, 80increased body fat &, 133

insulin level increase &, 79-80Infertility (cont)

leaky gut, autoimmune response &, 94modern life &, 37reversing, 48rising incidence of, 47understanding, 55-56

Inflammationcytokines & systemic, 118drugs related to, 116food's influence on, 48

Inflammation (cont)leukotrienes & systemic, 118

linoleic acid &, 112potent mediators of systemic, 112prolamins & systemic, 86prostagl&ins & systemic, 118sidestepping ravages of, 74systemic, 118

Inflammation Gone Wild, 74Insulincancer &, 79-80cancer, fertility &, 78chronically elevated levels of, 74complementary roles of glucagon &, 53cortisol &, 74counter hormone to, 52critical role of, 51decreased need for, 150dysregulation of, 9elevated, 76, 77function of, 51, 124-125geek-speak on, 51-52GLUT4 &, 63, 150

high levels of, 52-53 69mechanism of action of, 52primary role of, 52references for, 291-299

Insulin, cancer, & fertility, 78Insulin, the growth promoter, 79Insulin & glucagon + cortisol, 126Insulin levels (see also hyperinsulinism)

control health with, 116COX pathways &, 116CVD, cancer, etc & elevated, 230digestion & high, 281food, lifestyle &, 233LDL particles &, 109, 228pancreatic beta cell damage & high, 70

wrong carbs & high, 30Insulin-like growth factor-1 (IGF-1), 55-56 , 151

functions of, 55, 151geek-speak on, 55-56insulin & the, 79

Insulin for nutrient storage, 51, 52Insulin receptors

AGEs damage to, 70IGF-1 &, 55

Insulin release, lime juice &, 138Insulin resistance

beginning of, 108-109blood sugar levels &, 52


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chronically, 129conditions sensitive to, 74-79cortisol & systemic, 69diabetes type 2 &, 69excessive exercise &, 74fat cells &, 68

liver &, 68magnesium deficiency &, 279medical response to, 74missed or inadequate sleep &, 128muscle &, 68oxidative stress &, 133reversal of, 178, 286solution to, 74-79stress as a cause of, 134systemic, 69three diseases supersensitive to, 75-79waist-to-hip ratio &, 223-224Vitamin D &, 273

Insulin response from a meal, 207Insulin sensitivity

ALA & improved, 286animal protein &, 207cortisol decreases, 55, 74, 125, 132DEFCON 2 &, 68degraded, 68, 127evaluating yourself for, 134Glen Cordoza's, 23hormone release &, 74improved, 286lost, 68, 74medical response to, 74MUFA' S & improved, 110physical activity &, 150trans fats destroy, 114triglycerides &, 229

Insulin sensitivity/resistance, n-3 fats &, 276Intensity, increase, 179Interval training, 152

cardio vs., 158-159cardiovascular fitness &, 158, 160

Interval weight training, 159-160cardio &, 160

Intervals, 158-159Intestinal lining, damage to, 89Iodine, 284-285

dosage of, 285estrogen metabolism &, 285

seaweed for, 285sources for, 285thyroid hormones &, 284

Iron, phytates &, 93Irritable bowel syndrome (IBS), 18-19Isocaloric defined, 62

JJarro-Dophilus, 284Jerky, grass-fed, gluten-free, 212Jorge (his story), 83

KKetoacidosis vs. ketosis, 65Ketones

definition & description of, 65heart, kidneys, intestines &, 65

Ketosisgluconeogenesis &, 65-66ketoacidosis vs., 65problem solver, 65-66

Kiefer, 283Kimchi, 283Kitavans, 108Knowledge is power, 29-31, 47-56LLab work, your doctor &, 44LA (linoleic acid), 112

metabolites of, 112-113LDL cholesterol, 21, 108, 115, 226, 227-229

quality first in assessing, 228small, dense, reactive, 75-76, 109, 117, 132,

227, 228, 229, 232types A & B, 227-228

Lactobacilli, 282

Ladders, 179-180Lamb recipes, 244, 252Lauric acid, 108 , 115Leaky gut & autoimmune response, 81-99

summary of problems with, 94-95Lectins, 88-89, 93

butter &, 208celiac disease &, 90-91GI damage by, 89GI transport of, 89

Legs, postpartum swelling of, 27Legumes, removal of, 91


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15

Legumes, grains, & dairy, 43, 81-99, 139, 201,215-216

cortisol release with, 139-140misconceptions regarding, 216

Leptin, 53abnormally elevated levels of, 74

big picture of, 59full feeling &, 66-67, 68function of, 53, 66-67 geek-speak on, 53

Leptin receptorsAGEs damage to, 70loss of, 74

Leptin resistance, 71Leptin sensitivity

improved, 62inhibited, 53, 68, 74, 108-109, 132insulin sensitivity &, 74medical response to, 74peptide YY &, 62VLDL &, 68

Leptin signals, 66-67, 73Leukotrienes, 113, 116, 118, 276Lifeline program, 161-173Lime juice, 138, 209

insulin release &, 138Linoleic acid (LA), 11 2 , 114

metabolites of, 112-113Linseed oil, 107Lipase, 61Lipid hypothesis, inaccurate, 104-105Lipolysis, 52Lipoprotein

high density, 75-76low density, 75-76very low-density, 68-69, 75-76

Liquor (clear), lime juice & soda water with, 138Liver (dietary), 273Liver

DEFCON 3 for the, 69fat accumulation in the, 69insulin resistance of the, 68perceived "lack of insulin" in the, 69

Liver disease, non-alcoholic fatty, 69Liver function destruction, 69 , 71

trans fats &, 114Liver glycogen, 67-68, 71, 108

Liver metabolism, 62

carbohydrate, 63-64, 65, 68-69fat, 64, 65-66protein, 63, 64-65, 67

Long-chain omega-3 fats, 112, 276-279 (see alsoOmega-3 fats)Lower body exercises, 162-164

Lunges, walking, 182-183Lunges & squats, 162-164, 182-183Lupus erythematosis, systemic, 18, 19, 98

celiac disease &, 90, 95

MMackerel, 117, 204, 278Macronutrients

big picture of, 62fate of, 62

Magnesium, 279-280 , 93deficiencies in, 279-280dosage for, 280effects of too much, 280fizzy drinks of, 280

Paleo diet &, 78"paradoxical responder" to, 280sources for, 280

Magnesium citrate mix, 280Malabsorption, summary of grains &, 94Margarita, The infamous NorCal, 138McGovern Commission, cost of lives &, 103, 104Meal construction hint, 62Meat, grass-fed, 117, 118, 205-206 , 207, 212

information source for: robbwolf.comMeat & nuts breakfast, 213Meat & poultry cuts/types to buy, 204-205Meat & seafood, 204Medical anthropology, forensic science &, 40Medical community, Emperor's New Clothes & the, 36

Meltdown, full system (China syndrome), 69Memory, Piracetam for, 271Memory blocked by cortisol, 133Mercury accumulation in seafood, 204

types with low, 204Metabolic derangement, 64, 214Metabolism, liver, 62Metabolism defined, 150Microarray, 146-147Micro-mini-me, 146-147Milk (please see Dairy)Millet, 85, 88-89Misconceptions (three of them), 216


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16

Miso, 283Mixed martial arts (MMA) athletes diet, 22, 23Molecular mimicry, 89-91Moms & kids, DHA for, 279Monosaccharides, 49 , 58, 61Monounsaturated fatty acid (MUFA), 109-110

Motivation (book), author's, 37Motivationyour story, 29Motocross sport, Paleo diet for, 22Mouth, digestion in the, 58-59Movements, "compound", 154MUFA (monounsaturated fatty acid), 109- 110Multiple sclerosis, WGA &, 90, 95Muscle fiber types (1B; 2A), 156Muscle insulin resistance, 68Muscle mass

bone thickness, disuse &, 147cortisol & breakdown of, 55effect of fasting on, 64HG's, 149improving, 151, 152, 155-156

ketosis spares, 65-66metabolism equates with, 150protection from AGEs with, 150

Muscle protein reserve, 150Muscle repair, 113Muscles

activities that tighten, 157AGEs & stiff, 157implications of small, 155powerful, 154strength increase &, 155-156

Muscles & bones, HG's, 149Muscles & glycogen storage, 150Muscles & hormones, 149-151Muscles in women, 155

Myopia, 79

Nn-3/n-6 fat content & "organic", 207-208n-3/n-6 fats, COX pathways &, 116n-3/n-6 profile, how to create a, 118n-3/n-6 ratios (omega-3/omega-6), 112

ancestral vs, modern, 110control of health with, 116long, 110pro-inflammatory state of the, 112

n-3/n-6 short-chain to long-chain conversion, 112n-3 vs. n-6 essential fatty acids, 115-116

n-3 long chain, 112, 276n-3 super foods, 117n-6 fats, sources of excessive, 110n-6 heavy state from nuts & seeds, 112NAC (N-acetyl-L-carnitine), 285-286N-acetyl-L-carnitine (NAC), 285-286

Narcolepsy, 95Natural Calm magnesium drink, 280Neolithic foods, 139-140Neurodegeneration, 35-36, 69, 74, 178Neurotransmitters, 49, 135, 207, 213New Chapter products, 284Nicaragua & grass-fed meat, 206Nice pipes, 153Night light, no, 136Nitric oxide (NO), actions of, 153NO (nitric oxide), 153Non-Hodgkin's lymphoma, 95NorCal Strength & Conditioning, 22Normal feeding

carbs &, 63-64

fat &, 64protein &, 63

Nutrition scientists' misconceptions, 42-43Nuts & seeds, 112

OOatmeal, 86-87Oats, 85Obesity

fructose &, 64insight into, 50-51, 83

Oilcoconut, 107, 210linseed, 107olive, 20, 105, 106, 109, 210, 211

palm, 108, 114poison oak & ivy, 88vegetable, 39, 103, 110, 111, 112

Oil-agriculture-pharmaceutical complex, 81Oleic acid, 106, 111Olfactory nerves down-regulation, 73-74Olive oil

antioxidants in, 210, 211basalmic vinegar &, 20commercial source for, 210fat phobia & olive, 105triglycerides &, 106

Omega-3 family (see also n-3), 110, 111-278- 279


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17

Omega-3 fats (EPA & DHA), 276-279 (see also,Chapt 5)

desired ratio n-3:n-6, 112, 276diseases influenced by, 276dosage of, 276-277sources of, 276

Omega-3 vs. omega-6 essential fatty acids, 115-116Omega-3 super foods, 117Omega-6 family (see also n-6), 110, 111-112,

278-279Opiate receptors (brain), wheat & sugar, 215Organic, the nebulous term, 206-207Osteoporosis, 56

cardiovascular disease &, 77-78insulin resistance &, 74, 77-78, 82Neolithic diet &, 328Paleo Solution for, 77-78

Osteoporotic, 93Overfed state, 66-68

big picture of, 66-67carbs & the, 67-68

protein & the, 67Ox bile, 281Oxidative stress

high cortisol levels &, 133high volume endurance work &, 159insulin resistance plus, 133pancreatic beta cells under, 70

P- QPA (see palmitic acid)Paleo diet

author's discovery of the, 19benefits of, 29-31how to start, 213-215implementation of, 197-220sample 1-day menu for, Table 2, 218stress may confound the, 134

Paleo food groups' characteristics, Table 3, 219Paleo-friendly snacks (paleobr&s.com), 212Paleo meals step-by-step, 213-214Paleo/Primal life-way, resource to, 287Paleo Solution

categories of converts to the, 198-199implementing the, 197-220references for implemting the, 314-315

Paleo style cross-training, 148-149Paleo works, 200Palm oil, 108, 114

Palmitic acid (PA), 68, 71, 108-109, 229Pancreas

chyme mixed with enzymes of the, 60digestion &, 91, 281effect of free glucose on, 63epsilon cells of the, 53

Pancreas (cont)function of, 52ghrelin release from the, 53inflammation of the, 281insulin elevation & damage to the, 94insulin release from the, 63type 1 diabetes & WGA antibody in the, 90WGA, antibodies & the, 90

Pancreas (storage & conversions), role of, 52Pancreatic beta cells, damage to, 70Pancreatic cancer, summary of, 94Pancreatic enzymes, 59-62Pancreatitis, summary of, 94Parietal cells, 59-60Parkinson's disease, 48

Pepsin, 59Periodization, 149Pharmaceutical endorsed diet carb, 75-76Phenotype defined, 147Phytates, 93, 94 Physical activity, prolonged, 55 (see also exercise)Pepsin, 59Peptide YY (PYY), 54

carbohydrate release of, 62geek-speak on, 54leptin sensitivity &, 62liver metabolism &, 62

Peptides, tri- & di-, 60Performance Menu, 22Pima of Mexico & Arizona, 40

Piracetam, 271Plaque, coronary, 77Poison oak & poison ivy, 88Poliquin, Coach Charles, 213Polycystic ovarian syndrome, 79Polysaturated fats, 106, 109-110 Polysaccharides

indigestible (fiber), defined & described, 50digestible (starch), 50 , 58-59, 61examples of, 50

Polyunsaturated fats, 106Porphyria, 95Postoperative rehab, 169


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18

Postpartum depression, 111Postpartum & DHA needs, 111Postworkout nutrition, 23, 194, 195Potatoes, 50Poultry & meat cuts/types to buy, 204-205Power, effect of age on, 156

Power of knowledge, 29-31,47-56

Pregnancy & DHA-heavy needs, 111, 279Press, push, 188-189Primrose, 112-113Probiotics, 282-284

critical roles of, 283problems with dairy, 284quantity needed of, 283-284sources of, 283

Produce, shopping for, 202-203Productivity level, Paleo diet &, 23Program modifications, 174-181Progress (evaluating), 234

references for, 316-317Prohormone vitamin D, 272

Pro-inflammatorycytokines, 118leukotrienes, 118linoleic acid (LA), 112n-6, 112, 113, 115-116poison oak & poison ivy, 88prostagl&ins, 118vegetable oils, 112

Prolamins, dangers of, 86Proline, lectins &, 89Prostagl&ins, 112, 113, 116, 118, 276Prostate enlargement, 79Protease inhibitors, 89, 93 , 98, 99Proteases, lipases, & amylases, 281-282

sources for, 281

Proteinamino acid, 60defined & described, 49good sources of, 49fasting state fate in the liver of, 64-65fate in mouth, 58-59normal fate in the liver of, 63overfed state fate in the liver of, 67pancreatic enzymes action on, 60plant sources of, 208potential of too much third world, 49proline rich, 86

Protein collagen, elevated cortisol &, 129

Protein digestionin mouth, 58normal feeding &, 63in small intestines, 60-62in stomach, 60

Protein Power, 20

Protein reserve, muscle, 150Push press, 188-189Push-ups

chair, 166-167wall, 165

PYY (peptide YY), 54, 62, 105Quinoa, 87

RR-alpha lipoic acid + N-acetyl-L carnitine, 285-286"Rabbit starvation", 67Range of motion, 157Rash of poison oak & poison ivy, 88Recipe

Almond chicken, 266

Asparagus (roasted), 245Bacon & greens, 257Beef salad (stir-fry), 241-242Beet apple salad, 248Berries with balsamic vinegar, 245Broccoli (steamed), 241Burger patties, 240-241Burgers (Portobello), 263Cabbage (nutty), 259Ceviche (easy), 242Chard & cashew saut, 260-261Chicken Alfredo (Paleo), 253-254Chicken apple hash, 243Chicken apple salad, 256-257Chicken breast, 247

Chicken & cauliflower, 250Chicken (almond), 266Chicken fajita salad, 239-240Chicken curry (quick), 251Curry veggies, 265Egg torte, 268Eggs (ginger), 249Fruit salad with cinnamon, 258Greek scallops, 269Green beans (roasted), 240, 256Halibut, 244-245Hash (squash & pepper), 266-267Hash (sweet potato), 244


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Jambalaya, 261Lamb patties, 244Lamb sausage with artichokes, 252Omelet, western, 244Pancakes (quick paleo), 251-252Peach & pecan scramble, 253

Pizza (paleo), 267-268Pork curry, 248Pork loin (slow cooker), 241Pork & roasted veggie salad, 264-265Portobello burgers, 263Quiche (turkey carrot), 260Rosemary veggies & meat, 257Salad (beef stir-fry), 241-242Salad (chicken apple), 256-257Salad (smoked turkey), 250Salad (tuna & cabbage), 241Salmon (grilled), 240Salmon scramble, 258Sausage stir-fry breakfast, 242Scallops (Greek), 269

Scramble (peach & pecan), 253Scramble (salmon), 258Slaw, Indian-style, 243Sloppy Joes, 258-259Soup (chilled cucumber), 249Soup (tangy strawberry), 259-260Spaghetti, 242-243Spaghetti-sauced meat, 256Squash salad (delicate), 265-266Steak (tip), 247Strawberry soup (tangy), 259-260Sweet potato hash (yum!), 244Tilapia, 248-249Torte (egg), 268Turkey carrot quiche, 260

Turkey salad (smoked), 250Vegetables (steamed), 247, 263-264Veggies (curry), 265Veggies & meat (slow-cooked), 257Zucchini (sauted), 250-251

Recovery time, paleo diet &, 23References, 289-319References for sleep, 310-312Refined carbs are like...215Reps, increase the, 178-179Requiem for a dream, 74-79Resource web site (www.)

cathletics.com

coachrut.blogspot.comeverydaypaleo.comgymnasticbodies.commovnat.compacificsunoliveoil.compaleobr&s.com

performancemenu.comrobbwolf.comthepaleodiet.comthepaleodiet.com/nutritional_tools/fats.sht ml

Resource web site (cont)tropicaltraditions.comwhole9life.com/fish-oil/

Retinoic acid, 79Rheumatoid arthritis, 18-19, 90, 95, 98Rice, 50, 84, 89Robbwolf.com

info source for grass-fed meat atshopping & food guide at

Row, body, 168-169Rowing, 161

Rye, 85, 88-89

SSaccharomyces boulardi, 282, 284 Salad recipes, 241, 250, 256Sally (her story), 82-83Salmon, wild Alaskan, 117Sapolsky, Prof. Robert M., 121Saponins, quinoa &, 87Sardines, 117, 204, 255, 278Sardinian paradox, 34Satiety, 51, 92, 105

adiponectin &, 54, 105CCK &, 59, 92improve your, 62

leptin &, 54, 66-67, 68, 108, 109loss of, 53, 57mechanisms of, 105potent signal of, 67protein vs. carbohydrate, 67protein & fat for, 105PYY &, 54, 62, 92, 105

Saturated fats, 103, 107bottom line for, 109-110 12-carbon-long, 10818-carbon stearic acid, 109CVD &, 104function of, 107-108


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short chain, 68Sauerkraut (raw), 283Sausages, chicken-apple, 213Savannah time!, 34-36Schizophrenia, 95Science?, why the, 37

Sears, Barry, 207Sedentary you vs. active you, 147Seitan, 209"The Seven Countries Study", 103Shift work & sleep, 128, 136Shopping & food guide

benefits of fruits & vegetables, 203fiber, 204eggs, how many, 205flavor of the day, 203-204grass-fed, 205-206meat/poultry, 204-205meat & seafood, 204organic, 206-207produce, 202-203

wild-caught fish, 204Short-chain fatty acids

n-3/n-6Short-chain n-3 conversion, inefficient, 111Short-chain saturated fat

coconut oil, 107palmitic acid (PA), 68

Sjgren's syndrome, 18, 90Skeletons

H. Erectus, 148H. Ne&erthalensis, 148H. Sapien, 148

Sleep, 119-143, 135-136A1c &, 230body fat & lack of, 54

cortisol release &, 127COX pathways &, 116CRP & inadequate, 231diet changes & good, 82drugs to aid, 132gene activation &, 147HGH & restful, 151insulin resistance & lack of, 128, 224Paleo diet &, 24references for, 310-312restful, 161shift work &, 136skipped, 29

stress, health &, 116supplements &, 271

Sleep apnea, 232, 233Sleep deprivation

A1c &, 230adrenal fatigue &, 282

cortisol levels &, 55ghrelin levels &, 53inflammatory process &, 76

Sleep, food, exercise (100%), 234, 272Sleep, stress, & cortisol, 119-143

references for, 310-312Small intestines, digestion in the, 60-62Soda water, action of, 138-139Sorghum, 85So what? 114-115Soup recipes, 249, 259Spanish paradox, 35, 44Speaker for the dead, 147-148Squats & lunges, 162-164Squats & walking lunges, 182-183

Stamina & endurance, 157-158Starch, 50 , 58-59, 61,Starchy crops, 41Starrett, Kelly (Best self-defense), 214Statins, 71, 102, 234-236Stearic acid, 106, 115, 108-109 Stomach

acidic contents of the, 60digestion in the, 59-60

Strength defined & described, 154-155Strength in women, 155-156Stress, 135-143

accumulation of, 129acute vs. chronic, 127additive effect of, 134

cardiac, 125chronically high, 127, 133-134cortisol release &, 54, 127COX pathways &, 116food-related body, 139ghrelin levels &, 53more & more things cause, 140oxidative, 70, 133relief from 123self-induced, 141-142serious, 123sodium &, 125

Stress & cortisol, 119-143


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21

Stress hormone, 55, 69insulin levels &, 77

Stress & lack of sleep, 76Stress levels dropped, 24Stress resistance, low IGF-1 &, 55Stress of starvation, 66

Stress of use, bones &, 147-148Stressorsanalysis of, 131-134HGs compared to modern, 120-121, 126Paleolithic, 126poor sleep quality, 128, 129

Stressors (modern) chronicled, 122-124Sugar, 26-27, 52, 61

amino acid conversion into, 63blood (see Blood sugar)etymology of, 49-50refined grain addition &, 214-215relative consumption of (USA), 35macronutrient characteristics of, 219sugar, table, 71

Sugar addiction, 214-215Sugar cravings, wicked, 130Sugar-dosed little monsters, 28Sugar in gluten-free beer, 139Sugar in liquor, 138Sugar release from liver, 134Sugars' reaction with protein, 70Sugary junk, 93Sun exposure, 274-275Supplemental digestive enzymes, 282Supplements, 271-288

harmful, 272Survival & our genetics, 38-39"Sweet tooth", development of, 68Swimming, 161

TT3 & T4, iodine &, 284TAGs (see triaclyglycerides or triglyceride(s)Tequila, 138, 139, 209Testosterone to estrogen conversion, 133Testosterone:free cortisol ratio, 133Testosterone production, insulin effect on, 79Textured vegetable protein (TVP), 209THINGS, 140-142Third world proteins, 208-209Thirty-day meal plan, 237-269Thirty-day "no fly" list, 98

Thirty-day Paleo trial, 27, 30, 96, 97-98, 215 fat loss & the, 194references for, 317-319tight compliance for, 199

Thromboxanes, series 1, 113, 116, 276Thyroid function, 143, 284-285

Thyroid hormones, 284-285elevated (hyperthyroid), 143Thyroid levels, blood work &, 285Thyroiditis, Hashimoto's, 94Thyroxine (T4), iodine &, 284Time

ancients view of, 33everydaypaleo.com for finding, 212kitchen wizardry of, 212reality of, 34Savannah, 34-36testimonial from, 26-28

Time crunched, 212Tongue swelling, 83Tortillas, corn, 97

Training (high intensity), diet &, 194-195Training friend, 181Trans fats (0%!), 114, 227Trans fats in grass-fed meat, 114Transglutaminase (TG), 90-91, 95Triathletes, paleo diet for, 22Triglyceride defined, 50, 229Triglyceride blood level, 235Triaclyglycerides (also triaclyglycerides (TAGs), 229

dietary carbo & insulin sensitivity, 229fate in the liver of, 64high, 69low, 229

Triglycerides in food, 106Triiodothyronine (T3), iodine &, 284

Trout, 117Truth, don't confuse me with, 36-37 Turkey recipes, 260, 250TVP (textured vegetable protein), 209Type 2 diabetes (see diabetes type 2)

U-VUpper body exercises, 165-173Uterine fibroids, 79, 133Vascular system, exercise & the, 153Vegetable oils, 103, 111, 112

coconut, 107, 114, 210, 240key points about, 110


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linseed, 107olive, 20, 105, 106, 109, 210, 211out time-line &, 39palm, 108poison oak & ivy, 88vegetable, 39, 103, 110, 111, 112

Vegetables, insulin response to, 207Vegetarian diethigh-carb, 209illness &, 19

Vegetarian-style, insisting on?, 209results of, 209

Vegetarians' objection to meat, 206, 208Vegetarianism refuted, 20-22Viagra's mechanism of action, 153Villi & microvilli, intestinal, 91Vinegar, balsamic, 20Viox, 116Viral infection, 113Vitamin A, 79, 273

mean nutrient density of, 217

Vitamin D ("vitamin 34 double-D"), 272-275dosage of, 273-274fertility &, 273references on, 317-319sources of, 273sun exposure &, 274-275

Vitamin nutrient densities, Table 1, 217

Vitamins,fat-soluble, 91, 281how will I get my, 215nutrient absorption of, 94

Vitiligo, lectins &, 91, 95VLDL (very low-density lipoprotein)

brain &, 68

fate of, 68-69 , 75-76, 226W- ZWaist circumference, 221, 224Waist/hip measurement, info from, 221-222Waist-to-hip ratio (WHR), 223-224Waistline fat storage, meaning of, 69, 129, 134Walking, rowing, biking, swimming, 161Water retention, 77 , 224Web site resources (www.)

cathletics.comcatalystathletics.comcochrut.blogspot.com

everydaypaleo.comgymnasticbodies.comgymnasticsbody.commovnat.compacificsunoliveoil.compaleobr&s.com

performancemenu.comrobbwolf.comthepaleodiet.comthepaleodiet.com/nutritional_tools/fats.sht mltropicaltraditions.comwhole9life.com/fish-oil/

Weight lossclinical trials for, 105Paleo diet for, 20, 25, 27, 30,

Weight loss goals, legumes & dairy, 99Weight vest workout, 180-181WGA (wheat germ agglutinin), 88-89, 90

autoimmune cascade &, 91protease inhibitors &, 93

WGA under immune system attack, 90

WHAT ABOUT ME? 142-143Wheat, 85, 88-89Wheat germ agglutinin (WGA), 88-89 , 90Wheelbarrow workout, 180Whole grains, 17, 19, 23, 25, 36, 44, 87, 93,

97, 203, 216, 219mean nutrient density of, 217

Why meat, seafood, & poultry? 207Why Zebras Don't Get Ulcers, 121Wild fish, advantages of, 204Workouts, advanced, 193Wine, red, 209Wine & beer, 139Yea, but I'm not sick, 95-97Yogurt, 283

Youth hormone, 151Zein in corn, 86-87Zinc, 93, 94, 207The Zone, 207

The Paleo Solution Book Index

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