Archive | paleo

Five ways to adjust for the Paleo Diet


This video is so good and shows EXACTLY why “just eat more” is bad advice.  It will always amaze me that we know our numbers for everything and we ignore numbers for the scale, body fat or whatever else it is.  I get it, knowing what you are doing isn’t working sucks but if you want to get better you need to have data.  That’s why the calculator is so helpful for so many people and that’s why everyone should be a Science Lab member.

Also I did talk John from Simply Pure Nutrients to keep the “free shipping” thing going until tomorrow night.  Click this link for info.’s Barbell Shrugged podcast (You definitely want to check out!) mentioned Eat To Perform in a recent episode.  It’s an extremely entertaining video full of a lot of useful information on adjusting your diet to improve your performance, and it really makes us happy that we’re getting through to people!  You can check out episode #54 “5 Ways to Adjust Paleo for High Volume CrossFit Training” below.  We’ve also provided a short excerpt of the section where they talk about Eat To Perform and “the lightbulb moment”.

Laura:  So I started researching on the internet and I ran across a couple of different blogs that were interesting, like Eat To Perform.  I think that’s Paul Nobles; have y’all heard of him?

Michael:  Nuh uh.

Laura:  He’s one of the guys that does the LeanGains/Carb Back-Loading thing.  I can’t remember the LeanGains guy…John somebody.

Michael:  I remember his name, I remember you were talking about him.

Chris:  There’s like 800 carb loading guys so…

Laura:  I know.  He’s one of the ones that works with a lot of powerlifters.  Anyway, his blog is actually really informative.  It’s called Eat To Perform.  When I started reading about it, I was like, “Ah, Eat To Perform.  I never actually thought of it like that…”  I know Michael told me a thousand times.

Michael:  He wants to like grab you and shake you like a baby.

Laura:  Again, I guess maybe I wasn’t ready to hear it…Maybe I just wasn’t getting in the way you were saying it.

Chris:  Maybe you’re just…A dummie…

Laura:  I know, I’m sorry!

Michael:  I’m a terrible communicator.

Laura:  Doug’s just like, “God I hate you!”

Doug:  I just have this vision of Mike shaking you.


Laura:  Like a ragdoll…But on his blog, he was talking about your metabolic function and how your muscles obviously can’t grow if you’re not eating enough calories.  I was like, “Holy shit!  I might not be eating enough calories!”

Chris:  The mind blown moment.

Laura:  I know right?  And I’m a brunette; I promise I’m not a blonde!  I was like, “Holy shit!” So I started researching metabolic function.  He has this crazy calculator on his website.  It’s like a BMR calculator; it calculates your total number of energy expenditures you give in a day.  I was like, through the roof.  I was like 1,500 calories short of what I should be taking in.

Chris:  That’s a lot to be short by.

Laura:  That’s a lot!

Michael:  And where’s the calculator at?
Laura:  On  It’s just a simple BMR calculator:  height, weight, age, your level of activity.  He does this for CrossFitters; this is a CrossFit thing.

Michael:  Something like that is gonna give you good general information.  It’s a starting point.

Laura:  It’s a starting point.  Exactly.

Chris:  If you’re way off, you’re probably way off.

Laura:  Exactly; 1,500 calories…I mean, that’s quite a bit to be off.

Chris:  That’s a lot.  The standard error around that…You can probably safely assume you could eat more food.

Laura:  Exactly.  I can safely assume I need to be ingesting 2000-2400 calories a day.  I mean, I wake up at 5 a.m., I go all day long at work, then I train.  I have a kid at home.  There’s a lot going on.  I need a lot of calories to keep going, and to keep building muscle.

So anyway, I found that on his blog and I was like, “Well, what the hell.  I’m already feeling like shit, I might as well just give it a shot.  I know Mike and Doug have preached this forever…”

Michael:  Let me give this food a chance!


Laura:  I know!  I texted your wife, and I told her.  She’s like, “How many times have I told you this!?”  I was like, “I’m sorry.”


Laura:  I know, I’m fired as a CrossFitter.

Chris:  But most people listening to this, I can guarantee you.  You are doing something right now…

Laura:  Lightbulbs are going off!

Chris:  That’s super simple to overlook and it’s undermining your performance.  You can fix it easily.  You’ve gotta look at the obvious things.  Don’t look towards radical programming shifts and manipulations.  Don’t look towards fancy supplements.  Until you know you’ve addressed every key thing, it’s right here in front of your face.  It’s so close it’s hard to miss it!

Laura:  But it’s so close you do miss it.

Chris:  “I need a fancy supplement!”  How much do you sleep?  “About two hours a night.”

Michael:  that’s an excellent point.  I think people are quick to take a supplement, because it’s easy.  Changing your lifestyle is NOT easy, so people want the supplement to be the answer.  But more than likely, it’s not the supplement.

Chris:  It’s just you and your screwed up life.

Laura:  I changed just a hair of my supplement…It wasn’t enough to make a big difference.  My diet has completely changed though.  It was like literally 24 hours later; I came in like bouncing in the gym.  Mike was like, “Oh my gosh.  What is wrong with you!?  What’re you on!?

Michael:  I remember.
Chris:  My body works!

Mike:  I wasn’t nearly as excited about it as she was.

Chris:  It’s like when you go through school your whole life, and you’ve been squinting at the board for years and years.  Somebody says, “You should go to the fucking eye doctor dude.”  You can’t see.  You put on glasses and you go, “Oh my god, I can see what leaves look like!  What’s that!?  A word!?”  Your whole life just changes ‘cause you did something obvious to everybody else.

Laura:  The angels come out and play their harps.  The clouds open up.  It’s amazing.  But women don’t think that they need to eat more to feel good.

Doug:  You’re gonna be afraid of getting fat right?

Laura:  YES.  And I’ll tell you this: every single day, I eat twice as much as I was eating.  And it’s a struggle.  I will not lie.  Mentally, I’m like, “OK.  I’m not gonna get fat because I’m eating this!”  It’s funny how you have to reprogram your mind.  I don’t want people to think I’m shoving McDonalds down my throat.  It’s still very clean, Paleo-esque food.

Paleo Women of Crossfit Science Lab

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The Eat To perform Science Lab is a special service we provide as a “thank you” to the people that support our site.  “Lab Rats” will be provided with special content (I am being secretive for a reason but trust me, you won’t be unhappy) and more individual attention from the ETP staff.  This content is specific to our community (CrossFitters) and should help answer many of the questions that arise.

Click here to forego the sales pitch and sign up for $4.95 a month

Eat To Perform Seminars

Lab Rats have the ability to attend seminars where they can ask Paul Nobles and special guests questions, so they can dial in their nutrition and programming.  Basically, you sign up and you’re put in a class with other people in a similar boat to yours where everyone can ask questions.   The seminars are held virtually through Google Hangouts.  No additional hardware or software is required, but you can use a webcam and a microphone to communicate with the group if you like.

If you are interested to know what the class schedule looks like,  here it is. (You may need to scroll to the next week to see the full schedule.)

In addition to the seminars, other benefits include:

  • We have a private group on Facebook that “Lab Rats” are invited to.  If we can’t get you into a seminar, but you have questions you need answered, Paul and James will be available to help.  Science Lab members are our first priority and your needs will be met before anything else happens on the “CrossFitters Eat To Perform Facebook Page” or comments on this site.
  • When you sign up, you’ll receive “Foundations”, a collection of articles we have published in one form or another, color coded to help you sort through information that (while interesting) may not necessarily pertain to your unique situation.  While we don’t think of it as a book, 100+ pages single-spaced sure does seem like it.
  • Every month, you’ll get an update to Foundations.  Think of it like software; as we improve, we update it and e-mail you the new version.
  • Science Lab members are invited when we have a guest speaker in a seminar.  Oftentimes, we have to work around weird schedules, so these sessions tend to be pretty random.  Check for notifications on Facebook and also twitter (@eattoperform).
  • Last but not least, the goal of the Science Lab is to get you guys info that will make your health and fitness journey easier.  That’s what you’re paying for, so dream a little big and let us know what you’d like to see from us in the future.

The easiest way to become a Lab Rat (by quite a bit) is to simply sign up for the $4.95 monthly subscription.  This will get you instant access to the classes. If the button is active you will be able to register and join instantly without a moments notice.

The “almost as easy way” to become a Lab Rat at this point is to buy $50 worth of something from one of our affiliates.  This is stuff you’d buy anyway:

The Eat To Perform Science Lab will be evolving as your needs change.  James, Julia, Maggie, and I are really excited about doing this for you guys.

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CBL explained for Paleo and When to Carb up

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Dialing Paleo in for performance is a big part of what we do in the “Science Lab” seminars that we offer free when you purchase things that support our site (it’s mostly stuff you would buy anyway).  Click the link and it will give you more details

Kiefer talks about his views related to the term “Paleo” and that might bother some people, what everyone should know is that he is a pretty big fan of the diet and he and Robb Wolf are very friendly.  My view is similar, I was eating mostly whole foods before I ever heard of Paleo so when someone said “sounds like you eat Paleo” I wasn’t overly bothered by the reference.  Take a look at this video I think it explains how you can use Paleo with carb back loading very well.

The other question that comes up a lot is “when do I eat my carbs” it seems like you should eat them after you workout, Kiefer explains why this isn’t always the case. For many Crossfitters you don’t then go down to 0 carbs you just adjust lower, I talk about this a lot in the science lab seminars.

Fixing Paleo Challenges for Crossfit

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Dialing Paleo in for performance is a big part of what we do in the “Science Lab” seminars that we offer free when you purchase things that support our site (it’s mostly stuff you would buy anyway).  Click the link and it will give you more details.  

Easy additions to make your Paleo Challenges go from broken to unbroken for Crossfit (this is a Crossfitter page after all):

1. Don’t eliminate Paleo starches like sweet potatoes (some do)

2. Don’t eliminate salt or condiments that make healthy foods more palatable.

3. Quit asking athletes to workout in a distress mode eating at a deficiency. Not only is this not necessary it is actually detrimental to their body composition and athletic progress goals. I will concede that noob gains offsets some of this but if you are a Crossfit Affiliate you are probably aware that you lose some clients that end up sick or hurt as a result of not eating enough food trying to adhere to a standard they don’t fully understand.

4. Let’s stop the demonization of Energy Dense Paleo foods. Examples might be pulled pork, 85/15 grass fed ground beef and grass fed rib eyes. It’s hard to eat enough unsalted chicken breasts to meet your energy needs daily.

5. Lastly and most importantly, let’s keep in and encourage energy dense Paleo friendly dessert options like my coconut milk smoothies (it doesn’t need to be every day but I do it every day). I’ll even throw in 80% or more Dark Chocolate (yummy with fruit like blueberries or strawberries) and even red wine.  Or Coconut Milk Smoothies like these.

I try not to be too preachy but we are “Weight Watchering” Paleo and it’s leaving our athletes worse as a result. 100% Paleo for life is unrealistic, do 6 month or year long challenges that whole families would participate in because we don’t need to make Paleo suck for it to work.

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