It’s no secret that making the switch from your current eating habits to a paleo-based diet is intimidating. It will be hard, AT FIRST. See the excerpt from the August 2004 issue of Runner’s World describing Joe Friel’s initial experience with paleo dieting:

"Still, Joe Friel was skeptical when he and Cordain first began debating the Paleo diet in the 1990s.
A marathoner, cyclist, triathlete, endurance coach, and author, Friel had built his reputation on giving clients scientific support for his training programs. He had a deep belief in pasta power, and tried the Paleo diet himself only to shut up Cordain, his neighbor in Fort Collins, Colorado. The first two weeks on the diet, Friel felt like crap—‘the way I would in the old days when we carbo-depleted before a marathon,’ he told me one morning while finishing a long bike ride. But the third week he felt strong enough to increase his training by 50 percent. The fourth week, he increased it another 50 percent, and he's been a true believer in Paleo eating ever since."

Most of us use glucose (carbohydrates) as a primary energy source. Our brains, our muscles, thrive on carbohydrate consumption…or do they? Did you know that a whopping majority of our cells actually prefer to use fat (ketones) for energy? So, what’s the catch? Although fat is a BETTER source of fuel, it takes some adapting to fully reap the benefits of making the switch. We’re talking completely rewiring the way our metabolic circuitry runs- upregulating certain biochemical switches (enzymes) and downregulating others. Some of this happens quickly, but other aspects can take days to weeks. Initially, you’ll be sending your body the message that you are rebelling against it...cutting off its most prized, convenient energy source, ah! AT FIRST, you WILL crave sugar. You might experience fatigue, clouded thinking, even potentially miserable workouts, double ah! But stick it out like Joe and I and so many others have done. Give your mind and body the chance to experience the greatness of being a “fat-burner!” Ultimately your body thank you...those mood swings will vanish, those afternoon crashes will be a mere remnant of a past lifetime, and those God-awful sugar cravings will subside. What there’s more? Your body fat will shed and/or transform to muscle before your eyes, your lipid profile is likely to improve (I say it will, but I can’t make that claim for ALL individuals so this is me protecting myself), and your workouts will become more explosive than ever. Just give it a try...if you’re not completely satisfied with the way you look, feel, and or perform right now, then what do you have to lose?

Let me say a bit more about the paleo diet and carbohydrates to set things straight. The Paleo diet is NOT
the Atkins diet. Nor is it a must-be low carb diet. The paleo diet includes a wide variety of carbohydrates; in fact, ALL of those that grow and are natural, whole foods. You know, like sweet potatoes, veggies, fruits, etc. (NOT bread and pasta)! These carbs are the ones that are bursting with nutrients, the stuff that our metabolic machinery was designed to tolerate. HOWEVER, carbohydrates can be the most important factor
that affects weight loss/gain and overall health. Excessive carbohydrate intake gives life to several diseases, including metabolic syndrome (Syndrome X), obesity, and type 2 diabetes. Did you know that carbohydrates are the one macronutrient we do NOT even need to consume? And that majority of the cells that make up our bodies PREFER to use fat (ketone bodies) for energy?? 
 
For those of you who like to follow a set of guidelines, here is a rough establishment of carbohydrate intake “zones.” Keep in mind that carbs should be consumed primarily post-workout, when our metabolism is revved up and muscles are hungry for glucose, and as part of a well-balanced meal (i.e., with a sufficient amount of protein).

Adapted from Marks Daily Apple.
o  0-50 grams per day: Ketosis zone.
Congrats, your metabolism is converting/has converted over from the dark side. You are no longer dependent on carbohydrates for energy; instead, you are reaping the benefits of sustained, fat-derived energy. If done properly, this is a great way to initiate rapid weight loss. 

o  50-100 grams per day: Slight work zone.
You are still restraining your carbohydrate intake to some extent, but also loosening the reigns and allowing yourself to indulge in those post-workout coconut waters and protein-fruit smoothies. This is the zone I consider ideal for long-term, everyday health, especially for a relatively active individual.

 o  100-150 grams per day: Work hard, play hard zone.
Have you reached that I-never-thought-it’s-possible-only-dreamed-about body composition? Are your triglycerides finally below 100mg/dl? Great, now pat yourself on the pack and pound a sweet potato! Although this is personally a little high for myself, this range should not be problematic for most metabolically sound, active individuals, especially men. My tip is to reduce your fat intake as you increase your carbohydrate intake…so on days where you want to stuff your face with assorted fruit, sweet potatoes, Lara bars, yogurt, and wash it all down with wine, stick with leaner meats.

 o  Above 150 grams a day: Quick sand zone.
Unfortunately, both unhealthy and “healthy” eaters end up in this zone. Exhausted dieters crawl right into the quick sand simply by following the standard American diet (SAD) recommendations and filling up on grain products (e.g., breads, pastas, cereals). These poor people who are reducing fat intake and cutting calories- merely doing what they are told to be healthy- are still gaining weight. Hanging around in this zone will shift your body’s production of insulin into overdrive and set you up nicely…for fat storage and metabolic derangement. We all have bad days, but don’t spend more than that “bad day” in this zone. Don’t become a victim of the quick sand.

Wow, so it’s been nearly a year since I have blogged about ANYTHING. Not okay. Honestly, life has been pretty cray cray- the good, bad, ugly, and beautiful. Beautiful as in experiencing London during the Olympics and Elk Lake during one of the most heartfelt weddings I’ve ever been to…ugly as in my diet and fitness regimen as of late. So here I am, forcing myself to put my foot down and get back on the wagon:

 1. Train for something. Yep, I’ve committed. I am officially running a half marathon in November. It’s been over 5yrs since I have run one of these…ahhh!

2. Diet makeover. Motivation in numbers. The truth is, there’s no better time than now...I won’t be alone.
I’ll be joined by many other dedicated people from CrossFit Conshohocken and CrossFit T1 who are gearing up for our second Paleo Challenge. For those of you who are interested in the results from our first paleo challenge and nutrition seminar series, please check out my blog post on Robb Wolf’s page.

As for me, I’m stoked to start feeling great again and to maximize my productivity…to be back at the box working hard on a regular basis until my shoulder completely bounces back from injury…to have the opportunity to educate crossfitters, co-workers, families, and friends about paleo nutrition and the optimal human diet. I will be speaking to my workplace (ECRI Institute) about paleo nutrition and the many shortcomings (being nice here with the understatement) of the Standard American diet (yes, the acronym is SAD). I will also be giving seminars once a week for 8 weeks, in either Conshohocken (@CrossFit Conshohocken) or Willow Grove (@CrossFit T1), to address the what, why, and how of applying paleo nutrition to lifestyle. Along with the educational component,
the paleo challenge has a hands-on component, a fitness component, and an accountability component. If you’re in the area, I encourage you to contact me for details. Anyone is welcome. Come check out a seminar, ask questions, do some research (or ask me the science nerd to), request a weekly meal plan/grocery shopping list to help get your life back on track and in a good routine. Even if you’re not in the area, I’d be happy to address any curiosities you may have. Tweaking your diet habits could change your life…it changed mine. At the end of the day, you have nothing to lose by learning. 

For now, I’ll leave you all with some tips:

 1. Establish a plan and stick to it. I know it sounds generic, and easier said than done, but do it. “I don’t have time” is a lame excuse. If you’re always tired after work, go to sleep early and work out first thing in the morning. If you don’t know how to cook, google that shit. It’s your life, grab the reigns. 
 
2. Be realistic. “I will not eat chocolate or drink beer ever” is bullshit. Don’t defeat yourself before
you start…pick a goal that is attainable. 

3. Plan ahead. If your work week is insane, be aware of that when the weekend rolls around. Reserve yourself some “me time” to relax and unwind. Set aside some time to prepare food for the week. If you’re already putting the effort into cooking Sunday night’s dinner, double/triple the recipe and take a load off later in the week. Trust me, premeditating the madness that is most of our lives can mitigate some of that after-work-i-have-a-thousand-things-to-do-but-no-time-to-do-it stress. 
 
4. Reward yourself appropriately. You only live once. If grandma shows up with her homemade cookies that are nothing you can get anywhere else, let yourself TASTE the magic. Let your senses experience the adventure, but don’t overindulge. Denying yourself something you love will come back at you with a vengeance. Setting no limits on something you love will also bite you in the ass…pun intended. So let yourself TASTE (when it’s worth it)…then stop. 
 
5. Step out of your comfort zone. Routine can be boring, but productivity and fun do not have to be mutually exclusive. If you find yourself obsessing over keeping such a strict routine, to the point that even though you are living productively and healthily, you are miserable…do something about it. Incorporate a new hobby in your week to replace one of your gym or active rest days. Skip the plain chicken breast and buy yourself some lamb chops. Go somewhere new, cook something challenging, taste something different…experience something memorable. Keep life fun.