Podcast 27: Salads and Sex?

What happens when you merge the worlds of doctor and personal trainer?
What do you find at the crossroads of medicine, theory and practice?

The Relentless Roger and the Caveman Doctor (RRCD) Podcast:  Simplifying complex issues for healthy living


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The podcast exists to take our daily efforts in the physical world and distill usable information for you, the listener.

In Episode #27 Roger and Dr. Champ Discuss:

  • Taking a look at a Transformation case study for some takeaways on improving health and performance
  • The latest Wall Street Journal article on the health issues of long distance running
  • A rebuttal to the recent article quoting the benefit of veganism in that it raises estrogen and cortisone (official manuscript here)
  • Recap a study showing that heavy strength training can help cyclists
  • Ask the listeners to check your salad (and your brain) for polyunsatruated fats and vegetable oils



    RR: Relentless Roger and the Caveman Doctor Episode 27: Today we ask, will vegetarianism improve your sex life? Is your salad unhealthy? And will strength training improve your non-weight-bearing activities?

    [Theme song plays.]

    RR: Relentless Roger and the Caveman Doctor Episode 27. I am Relentless Roger here with Dr. Colin Champ, the Caveman Doctor. What’s up, man?

    CD: Not much, just getting ready to brave the winter, and ramped my workouts up at the gym, so I’m feeling pretty good. And, uh, not a lot going on for me.

    RR: What caused the ramp up?

    CD: There was just a slowing period there, the depression of winter setting in. And it just wound everything down–my schedule was getting absolutely terrible, which is probably really the reason. But, you know, for all of you out there as well, when you’ve got some time, really take advantage of it. Get in the gym. It’s making me feel better overall.

    RR: That’s great. Any specific goals with the ramp up? Are you just kind of going with it?

    CD: I’m trying to get my powerlifts up a lot. My stability, my quads–get my quads firing much better. With the help of Bill Hartman, seems to be going well, so.

    RR: Sounds good.

    CD: We’ll see, man. How about you?

    RR: Same old. It’s December, which is actually one of my favorite months of the year, because there’s a little bit of a step back from the madness and I can do some more creative work and really figure out how next year’s going to look. Obviously prep for the January Transformation. But it’s good. You can breathe a little bit, and, you know, yeah, there’s time to devote to other things.

    CD: Man, we’re boring. I thought your favorite month was February–Valentine’s Day. Roger’s a hopeless romantic. When is Valentine’s, the 14th?

    RR: The 14th.

    CD: Anyway, we’re boring.

    RR: Alright. Moving right along.

    CD: So, should I roll us out here?

    RR: Well, yeah, so you could break us out of boring.

    CD: Boringness. Alright I’ve got a not-so-boring, kind of hilarious article to bring up. So Kim sent me this email–great email–from Daily Mail, which actually has some interesting stuff sometimes, some terrible stuff other times. But dailymail.co.uk, so it’s a news site from England. And it says, the title: “Vegetarians Have a Better Sex Life: ‘Eating Tofu Can Boost You in the Bedroom,’ a New Study Claims.”

    RR: Wow.

    CD: So yeah, interesting stuff here. They don’t really get into the actual stuff here. They don’t really get into the actual–they talk about the study, they don’t talk much about how to find the study. So it actually took me a couple steps there to get the study, but I’ll talk about this article first, then we’ll bring up the study. Basically, the article says consuming lots of soy, which is rich in, quote “sex hormone heightened sexual activity,” and this is a study on monkeys, found a diet that could lead people to spend more time having sex and less time grooming. So before I get into that, because there’s a lot of claims here, what do you think about when you think of cortisol? What’s the first–?

    RR: “Stress” is the first word that pops into my mind.

    CD: Yeah, and for the listeners out there, cortisol did go up on one of the famous recent ketogenic studies in the last year, when they compared a ketogenic diet–or, excuse me, low carbohydrate diet and a low fat diet. And everything was better on the low carb diet, except cortisol did go up. And it’s a hormone that raises blood glucose, so that may be why it went up. Not necessarily stress, but the media, the whole anti-fat kind of agenda, just attacked that. They ignored every other benefit, and said it’s a stressful diet that raises cortisol, this is terrible for you, etc. Okay? So keep that in mind. I’m prepping you for this; keep it in mind. So anyway, so this article goes through it and says, this study found in monkeys–so this isn’t even a human study, and we all know about the animal studies, how they get criticized out the wazoo. But this is an animal study, and they’re jumping to conclusions here, found that a diet linked to soy, which they actually weren’t even eating, but nonetheless, a diet linked to soy raised their levels of the sex hormone estradiol, okay, not testosterone, estradiol and cortisol. And then this article goes on and on to say how great this is, that this diet raised estrogen and critical.

    RR: Wow.

    CD: So it’s just really interesting. And I thought they actually got it wrong. Because there’s no way they could be bragging, and PETA came in and made all these claims, and–the authors, I think the one, Katherine Milton, I think these are a group of vegetarians. I could be wrong, so don’t misquote me out there. So anyway, I looked it up and I looked up the article, and it’s on hormones and behavior–I’ll put a link to it. And it’s exactly right. It showed basically the more estrogen they had, the more aggression they had. But they also had more mating. But they also did have increased rates of cortisol. So that did happen, they are bragging about it. They interviewed the guy from the article who basically confirmed all this. So it’s rather interesting for several reasons: estrogen, which, in my book, is the bane of all evil. I mean it raises your risk of prostate cancer, breast cancer, endometrial cancer, ovarian cancer, a lot of issues. It messes with your cholesterol levels and whatnot. I mean there’s just–it doesn’t–what happened to the roid-headed, sex-crazed stereotype out there, now apparently they’re saying that estrogen is increasing this. It’s just–there’s so many ridiculous aspects of this. And the fact that it raises cortisol, really, if this were the reverse would be all they would be talking about.

    RR: Right. So you’re quoting a study that was done a little while back where the high fat diet was roundly criticized for raising cortisol levels, and now here we have a vegetarian diet article coming out and they are using elevated cortisol as a bonus–

    CD: –and elevated estrogen.

    RR: Right. Neither or which you necessarily want.

    CD: Neither of which you want, and they’re using this to promote a vegetarian diet. Once again, you know, you can argue with the low carb, and how low do you actually have to go, and whether you should be in ketosis never, part f the time, full time, etc. I mean, I think both of us are fans of part of the time, kind of infrequently. But the data’s the data. And we always refer to the data. And to just manipulate it like this is just…expected but annoying.

    RR: And so what about the diet? You had mentioned something earlier about–were they eating soy? What was the…what was the scoop there?

    CD: It was looking at the percentage of phytoestrogens. And basically what they looked at is the rainy periods, ‘cause the more rainy periods the more vegetation they ate that was containing these phytoestrogens. And you know, I can’t remember exactly what the main plant foods were, but they just did phytoestrogens. So, to extrapolate that, that humans should be eating soy–which is inedible, by the way. Keep in mind that soy is not edible. It’s a terrible source of protein.

    RR: And yet it’s eaten.

    CD: And yet it’s eaten. It’s estrogenic, it makes soybean oil, which causes cancer, so these are all just great things, according–

    RR: And you know, the troubling thing is, is that in this day and age, so much is driven by marketing, right? An article like this raises a lot of eyebrows. You know?

    CD: And if you Google the article, the UK article comes up on 15 different sites, and they all use the same…

    RR: And that’s just the kind of spin that can really popularize a diet. But you don’t really see right now, unfortunately, ‘cause it still has somewhat of a negative connotation surrounding it, you don’t see these kind of positive spin articles being shared everywhere when it comes to Paleo. It’s just not there, for one reason or another.

    CD: Soon. Soon it will, I think.

    RR: Hopefully.

    CD: That is what I got. That’s what I started us out with. What do you have?

    RR: So I’ve got a real world case study. Actually, a recent transformer. So this was from the program that I did–the virtual program that I did a few months back. And I worked with a local company Vynamic, and I’d gotten twelve of their employees, and for most of them this was an exclusively virtual experience, which was interesting. So one of the people I had, we’ve mentioned on the show before: Laura Pappas, health coach. So she was coming into this challenge, to this transformation at a very high level of fitness. And I think that made it all the more fun. So, first of all, the article she wrote, and it was titled: “It’s Amazing What You Can Do in 8 Weeks: My Transformation With Relentless Fitness.” She just went super-in-depth, described her results. She actually had a table of all of her relevant statistics, from her weight to her body fat calipers to her circumference measurements. She talked about her physical performance goals. She talked about specific plank times, specific pull up quantities, specific mile times. So I think it’s just a really neat article in just one person’s journey and how much you can accomplish in eight weeks. The cool thing for me was it was so much fun working with someone so capable, and it made programming a lot more of a mental exercise. And the achievements themselves are phenomenal. By the end of the program she’d achieved a sub-seven-minute-mile, ten dead-hang pull ups, which is awesome, and a–her goal was seven–she hit a ten-minute plank. She was doing some pretty amazing stuff. But I wanted to give a couple of takeaways from this. Number one: in whatever you do, no matter where you sit on the ability-level spectrum, it’s all about your standards. So I think–maybe some clients of Laura’s, some of her health coaching clients, might have looked at her and said, “Well, why would you ever want to transform? Why would you ever want to do anything like that?” And I would just say, it’s all about your standards. And I think that we’re all looking for some way to better ourselves. Or I think, if we do look for those kinds of things to better ourselves, we’re gonna be better off. If not, we kind of stagnate, you know. You might regress.

    CD: Everyone needs a goal. Might as well be a healthy one.

    RR: Exactly. So, fresh goals. So anyone out there can find something to tear after and and be better for it. Number two: tracking food helps. And she mentions that specifically in her article, and it was something that really helped her out during the program. And it was really eye-opening. It wasn’t like she was doing anything crazy-wrong. In fact, the diet that she has was and is amazing. But it opened up the door to very small tweaks that made a big difference. So again, we’ve talked about that on the podcast before: tracking food periodically–we’re not suggesting daily tracking for the rest of your life, but periodically checking in with yourself and putting down, in front of you, visually, what you’re consuming. It does help. And finally, perspective is everything. I noticed that throughout the article, throughout the recap, there’s such a positive perspective on it. She’s talking about very difficult things at times in the article. And yet it always comes back to–in fact, at the end of the article she mentions being more relaxed. And I think that’s the last thing someone would think of. It’s like: okay, this person locked down their nutrition, got their butt into the gym every single time when they needed to, and yet they’re talking about being relaxed? And I think it’s all in your perspective. And your perspective is not something that changes over night, right? But it’s something that can change over time. If you catch yourself in those negative moments, you know, let’s say you look up at that pull up bar or look down at the floor for just one single push up, and you say, “Oh my gosh, I have to do this again.” Stop yourself and ask yourself why you’re doing it. Why are you doing that push up or why are you doing that pull up. It likely has some tie to physical fitness, to looking better, to feeling better, to just becoming more capable. I think that more you can tie that exercise or that bite of food to an end goal the better off you’ll be and the happier you’ll be. Because, I think, I know myself, if I catch myself in one of those moments, it’s either because I don’t know what the activity is doing for me, and it would be nice to figure that out, or I’ve just forgotten about that. Catch myself, think it through. And I love–actually, a good buddy of mine and another former transformer, I owe this phrase to him–it was kind of passed on down the line, and I’m sure plenty of people have heard it, it’s not necessarily unique, but it’s: “you get to.” You don’t have to; you get to. If you look up at the pull up bar, and you think, “Oh my gosh, I can’t stand this pull up,” you don’t have to do it. You can walk away from the pull up bar. Just go do something else and be happy. But if it’s the back musculature that you’re after, well, then maybe you should do that pull up. And now all of the sudden it’s, you don’t have to do that pull up, you get to do that pull up to assess what you’re after.

    CD: It’s like when people assess their weak spots, and then you ask them what lifts they’re doing. It’s like, “oh, my quads and glutes are the weak spots–but I don’t ever lift legs.”

    RR: Yeah.

    CD: “I don’t power lift. I don’t dead lift.”

    RR: And I think, it’s maybe in part it’s a fearful thing. We like to be good and comfortable at whatever we’re currently doing. And I think the more that you can challenge yourself, but spin that challenge in a positive light, not a negative stressful light, right? I would hate to see someone challenge themselves so much that they just fell off the deep end with stress. Pull back our old friend cortisol, right? But to be able to challenge yourself appropriately and pull in a positive mindset, I mean, it just goes a long way. So anyway, it’s a great article. We’ll link to it. It’s a good real-life case study. And props to Laura for a very successful program.

    CD: Nice. I also have an article about working out. And this was sent to me by my brother, so thanks. But uh–so first off, I was talking to someone today who was supposed to this procedure done, and she couldn’t get the procedure done because she has a torn meniscus in her knee. The meniscus is kind of a cushioning when you pound your knees. And I asked her, you know, “how did this happen?” And she said, “I jog. I jog way too much. I jog all the time. And so I ended up with a torn meniscus. I have to get it fixed. It’s that bad.” And we talked about it for a while. And I said, you know, “did you ever think about maybe sprinting instead or doing more intense, or just figuring something out but stopping jogging if it’s messing up your knees that bad that you can barely walk?” And her response was, “I can’t stop jogging. How could I stop–it’s so good for you?”

    RR: Ooh.

    CD: It was one of those: let’s take a time out and think about this. You can’t walk right now because your meniscus is torn and your knees are so banged up form jogging. But you’ve been conditioned that much that you can’t stop because it’s quote-unquote “so good for you.” So this turns me to an article, and we’ve discussed this before. I did a post on the issues of chronic overtraining, and how we’ve never done that in the history of human being. You know, sprinting, or walking a lot, or lifting heavy things. And I got a lot of responses that were positive, a lot of negative. A lot of people that were angry with me. And this is an article from the Wall Street Journal. It’s called “One Running Shoe in the Grave.” And this article discusses a few editorials that were recently published. And a new article that’s coming out from Dr. O’Keefe, James O’Keefe. Just to let you all know, I’m biased. He’s a nice guy. He was at Ancestral Health. He presented this same kind of topic there. He did have a couple anti-fat, pro-statin articles back in the day, one with Loren Cordain. But I’m assuming those were just a blip on the radar. Anyway. So they go into his article that’s coming out showing that basically chronic cardio, jogging, excessive endurance, etc. just basically shreds your heart. And it just beats your heart up so much, and your heart really needs to beat in unison, and if you mess with those fibers within it and they don’t heal right, they get fibrosis, they get hardened. Can’t do that. And he says, “chronic extreme exercise appears to cause excessive wear and tear on the heart.” And this is part of the editorial. And it gets a little juicy too, because this guy responds, “Not everyone is lining up behind the new data.” And he says, “The guys advancing the hypothesis that you can get too much exercise are manipulating the data.” And this is Paul Thompson. And he’s a former elite marathoner and nationally renowned sports cardiologist at Hartford Hospital, and he says they have an agenda. And then James O’Keefe, who’s another sports cardiologist, is like, “Screw that.” And he says, “‘He, like many chronic exercise addicts, is the one with the agenda.,’ says Dr. O’Keefe, a sports cardiologist at St. Luke’s MidAmerican Heart Institute in Kansas City. And he says, ‘My agenda is my patients.’” Kind of like, what’s up now? And there really is just quite a ton of data. And he even says that if you’re running more than fifteen miles a week, you are doing it for some reason other than health–and this is another guy, Dr. Cooper. And he suspects without hard evidence that extreme exercise can render a body more susceptible to cancer. So that’s a pretty bold quote there. So not only does excessive exercise fry your heart, it may make you more apt to getting cancer. And O’Keefe says he hasn’t run a 5 kilometer race in over three years. He says it’s just not good for the heart or longevity.

    RR: Interesting.

    CD: So, once again, kind of beating that point home: I just–I see no reason to do those–my back is banged up. I’ve already broken my leg, tore my ACL, tore my meniscus playing basketball. Why would I want to beat my body up more. Number one joints, number two heart, and maybe even cancer.

    RR: I talk about with my clients: know why you’re doing it. If it’s this insane passion of yours, I get it. You know, and in that case you may decide that the risk is worth it. But then we’re at least operating on the same page. It’s when someone says–like the person you talked to–“This is healthy, why would I stop?” Well then we have some discussion to do. Because I think now more than ever it’s becoming clear that excess running is not, just not good.

    CD: It goes for lifting too. If you’re going to the gym, like 99% of the guys I see in the gym, and doing deadliest totally wrong and blowing your ken out every five minutes, that’s not healthy either. But endurance and jogging or whatnot seems to just, it’s just considered the testament of health. It’s really not.

    RR: Like the one doctor who was a marathoner and defended the position and said that there’s data manipulation, I feel like you’ll always see stances like that because it is one of those addictive things. Maybe not to the extent of something like sugar or whatever–fill in the blank. But it still is something that people love, and so you’ll always see–

    CD: And they’ve been told that their whole lives. Just like low fat. You know, we talk about high fat diets. When I talk about it at the hospital, people just get ferociously angry. And it’s like, that’s fine, you’re conditioned to think that way.

    RR: To use an example, maybe an extreme example, but: let’s say next year five consecutive, conclusive studies come out that caffeine is really not good for you. And it’s just overwhelmingly conclusive, stuff we haven’t considered before, amazingly conducted studies, and there’s just everything to back it up. That would get a lot of backlash. That would take a long, long time–

    CD: –from you.

    RR: Dude, I’m a one-cup-of-coffee–I’m firmly in the one-cup-of-coffee, first-thing-in-the-morning-with-breakfast camp. I can’t handle my caffeine after that.

    CD: Get crazy.

    RR: I’m not built like I used to be.

    CD: I’ve seen you with two cups. It’s a bad sight. You guys don’t wanna see it. Trying to do a podcast like that. Just couldn’t even do it. Anyway. That’s what I’ve got, what’ve you got next?

    RR: Alright, so to keep on the endurance training angle, an article from the International Journal of Sports Physiology and Performance. They took eighteen well-trained cyclists, and they wanted to see what the effect of heavy strength training would be on cycling efficiency and performance. Which is pretty interesting. So again, eighteen well-trained cyclists. They performed twelve weeks of–one piece of them performed twelve weeks of heavy strength training in addition to their usual endurance training, and the other piece merely continued their usual endurance training without doing anything different. And the group of strength trainers actually increased their output by 7%. That was measured in a five-minute all-out trial, performed actually after a long stretch of sub-maximal cycling. And they also increased their pedaling efficacy, measured by something called negative torque at the top of the pedal. And they improved that as well. So: twelve weeks of solid strength training. By the way, if you’re wondering what they did, they specifically focused on four lower-body exercises in three sets, four- to ten-repetition range. So, I’m always interested in this stuff because I know a lot of endurance athletes who have shied away from strength training; I also know a lot of endurance athletes who have embraced strength training. My, you know, I don’t have a world of experience there, but my experience there, anecdotally, but those who adopt strength training are, you know, just better off for it.

    CD: I think it’s good for every sport. Well–maybe badminton. Maybe ping pong. What’s that thing where they sweep the ice? And the thing keeps sliding?

    RR: Curling?

    CD: Curling. No, curling it might matter–because you can do it quicker.

    RR: It’s got to matter for everything. Smart strength training. And it will differ by sport, but smart strength training just makes a whole world of sense.

    CD: Yeah. My grandfather’s turning 97, and he still cuts the grass. You know why? Because he was pumping iron until just a couple years ago. I’m telling you.

    RR: That’s great.

    CD: Everything.

    RR: Wow.

    CD: Every sport. Even curling.

    RR: Even curling.

    CD: Alright. Nice.

    RR: Takeaway time?

    CD: Takeaway time. Let’s do it. Exercise:

    RR: Go for it. Lead us off man.

    CD: Watch ESPN 30 for 30. The Ben Johnson, Carl Lewis–it’s Episode 2, I think. What’s it, 979, 978? Whatever Ben Johnson’s time was when he was doping.

    RR: It’s 979*. The title.

    CD: So check it out. It’s a lot about doping in sports, so I’m not saying to check it out and go start juicing. But check it out. It’s an awesome video. It’s very inspirational. I mean, these are the best athletes int he history of the world all in one kind of arena. And it’s very motivational. And these are the kind of things I love to watch. Especially winters here. It stinks. There’s no more sun. It’s down when you’re getting home from work. It’s hard to get to the gym. These kinds of things just, like, keep my rolling. Ben Johnson’s yoked. All these guys, except for Carl Lewis, who’s pretty skinny, are pretty jacked. And they all tested positive for performance-enhancing drugs. But they’re not that big. I mean, I have friends that are that big that do not juice–or at least they tell me they don’t juice so. Anyway, watch it: very inspirational, very motivational, and it’s a good flick. It’s emotional.

    RR: Great movie. What I got out of that movie was–Carl Lewis. I don’t know. He came off like a big snake after that movie.

    CD: He totally did. I Googled today–

    RR: Two positive tests that were swept under the rug.

    CD: Yeah, I understand. I guess it was ephedrine and synephrine, or some–anyway. He was just so–ugh. I don’t want to get into it. But check it out. We don’t wanna ruin it.

    RR: Yeah, true.

    CD: You just gave away–oh, god, Roger.

    RR: It’s not that crucial to the outcome–alright, alright.

    CD: Spoiler alert. Alright, anyway, what’ve you got?

    RR: Well, my question is this: it’s getting cold–well, at least in one part of the country. So, actually, this is a world-wide podcast, so it may not be getting cold in your neck of the woods, but: for many of our listeners, it is getting cold. And my question is this: where will your low-level activity come from when the weather goes down the tubes? Because I don’t know that many people who like to go walking in 50 degree weather. So: instead of succumbing to a season where you just stop moving, consider your alternatives. You know, I love outdoor walking on natural surfaces as opposed to treadmill wherever possible, but, hey, if the weather’s that bad, then I would argue that, hey, getting a walk on a treadmill is absolutely better than doing nothing. So figure that out. Whether it’s picking up cycling for a little bit, whether it’s picking up swimming if you have access to a pool, finding a treadmill. If you have nothing, taking advantage of your stairs, of your carpets, and just getting creative in light of the weather shift.

    CD: Everyone pees in the pool at the gym, by the way. Every–this guy at the gym was really ticked off at another guy in the gym because he was saying he peed in the pool, and, like, five other people in the locker room were like, “Dude, relax. Everyone pees in the pool.”

    RR: Wow.

    CD: I don’t know what to make–I don’t swim.

    RR: Are you suggesting we remove the swimming pool from our list of suggestions?

    CD: I’m just saying, I mean, I know there’s chlorine in there. But if it happens at my gym, I’m sure it happens everywhere. And these guys were just like, “Yeah, we pee in the pool. You don’t pee in the pool?” The guy that doesn’t pee in the pool was the weirdo of the group. Anyway. Just wanted to throw that in there. It’s our job to keep people enlightened of all these aspects.

    RR: So figure out where you’re doing your low-level activity during these cold months. Watch out for pools full of pee.

    CD: That’s a good–you’re right though. I have not been doing my low-level activity.

    RR: Well, it’s very easy to forget about if you’re not consciously reminding yourself of it. It’s very easy to go about your day and, you know, let’s say you live close to work, to not even think about it, but to fall into driving to work as opposed to continuing with your walks. And then when you get home, and it’s cold, just staying inside and not necessarily replacing those walks that you were getting daily with anything. And that’s trouble, especially when you combine it with holiday food. Now you have a one-two punch: hey, I’m not moving as much and I’m eating more. And what do you think’s gonna happen?

    CD: …You’re gonna pee in a pool.

    RR: Clearly.

    CD: Yeah, no, good stuff, man. Good stuff.

    RR: Nutrition.

    CD: My takeaway for nutrition: this is an article that was in the New York Times. And the title (this is another great one) is “Can Exercise Protect The Brain From Fatty Foods?” So basically what they did in the article, and this is less the point, but they gave mice fatty foods, and then they checked their cognition. And their cognition was terrible. And then they exercised them, and exercise increased their cognition. So the point of the study their cognition is fighting the bad effects from the fats. And the reason they sent me this article was, “Well, look, all these fats that you eat, look how terrible they are.” And I knew immediately before looking at the materials and methods of the study, but they’re giving them corn and soybean oil, which we know carries free radicals with it. They’re oxidized, they cause cancer, they’re terrible. So, really, what this article should be saying is avoid unsaturated vegetable oils and instead eat saturated fats, or whatever else. So my point here is, it’s a nutrition takeaway: check your salads. So many people eat salads, so many people that follow–Paleo-type. I mean, I eat salads all the time. And if you go to a whatever restaurant down the street, or you get a salad made, the dressing are always–even if they say “Italian,” “Balsamic,” whatever, they’re always soybean oil and whatever else. Unless they’re olive oil, and there’s a fair chance that that olive oil’s already rancid. So, not to be a downer, but, it’s fine, but if you’re thinking you’re being really healthy, you may not be, especially if you’re just eating a bunch of vegetable oil. So keep that in mind, that’s my takeaway. And that’s coming straight back to me too. ‘Cause when I’m on the go, sometimes that’s my only option.

    RR: You gotta do what you can with what you’re dealt.

    CD: Yeah, I just throw a bag of macadamia nuts in my pocket. I’ll eat the salad without any dressing and just eat the macadamia nuts.

    RR: May not be ideal, but you’ll feel better for it. And that’s, you know, it’s weighing that stuff, right?

    CD: Yeah.

    RR: It’s weighing if you’re–in a pinch like that, it’s weighing. I think some people will redline it a little further and be willing to kinda, “Hey, I’m just gonna munch on some raw greens and pack some macadamia nuts.” Yet others, and they’re not necessarily wrong for this, might eat that salad, you know acknowledge it might not be the best thing in the world, and then move on.

    CD: Move on, yeah.

    RR: At least you’re aware.

    CD: Absolutely.

    RR: Which is the most important thing.

    CD: Alright.

    RR: Sweet. Nutrition on my end is this: fruit is going out of season! It really is out of season for the most part now, especially, again, where we are in Philadelphia, and I’ve naturally found myself less and less of it. And so I ask: Coincidence? And I’m not exactly sure, because, you know, we pay a lot of attention to food. That’s who we are. That’s what we’re trying to do. We’re constantly self-experimenting and whatnot. You know, fruit has been somewhat of a hot topic for the past half-year to a year. So I don’t know that I’m just naturally doing this or what, but it is–I am noting it. I’m no longer going to Whole Foods and picking a piece of fruit to eat with something for lunch. You know, or I’m not eating berries many nights after dinner, or nothing for breakfast. SO anyway, I’m scratching my head about it. I don’t notice any crazy differences yet, which is fine because I, uh–I guess when you eliminate anything, consciously or subconsciously, you want to know what that’s going to do to you. In other words, hey, what’s gonna happen if I eliminate fruit? And the answer for me right now is, not much. So I’ll kinda check back in at the end of December into January and see if I notice anything cognitively or physically. But right now just trucking along. The interesting thing, a guy I’ve mentioned a couple of times on this podcast, Mike, he had emailed me this past week about experimenting with no fruit. And I told him, I said, “Hey, I’m never one to pooh-pooh self-experimentation, I think it’s amazing. And so what better time to do it than when fruit is out of season?” I said, “Now’s the perfect time to experiment with a week or two of no fruit. See how you feel, and you move from there. And as always, you act with the information you have and what you’re body’s telling you and what your mind’s telling you.” That’s not necessarily a useable takeaway so much as it is posing a question.

    CD: No, I like it. I’m sure you’re not the only person dealing with that. I’m with ya. I think it’s so hard to tell what happens in winter, because I never feel as lean in winter. And in winter I usually eat less carbohydrates just for that very reason. There’s less fruit and whatnot available, but it’s also cold, so in theory your body’s gonna try to build up its fat stores. But it’s also cold, so in theory your body’s gonna rpm up its metabolism to raise your temperature, so it’s very hard to say what exactly happens. I think it’s very individual-based. I definitely am not as lean in the winter.

    RR: I find that the past stretch of years some of my fittest months have actually been breaking out of winter, which I guess makes some sense.

    CD: Yeah, I guess. When it’s warmer out, too, I guess I’m more active, so I think that may be part of it.

    RR: Yeah, even before the warm months.

    CD: That’s what I’m saying–I don’t know if–I don’t know, man.

    RR: Who knows? Bu you know what? I think the takeaway here is just stay aware. Just stay aware, and have some fun with it and test. You know, don’t do anything, I mentioned this before in this podcast, but don’t do anything that’s going to stress you out of your mind. You know? Have fun with it. It’s kind of an adventure. And if you stay aware, and you test these kinds of things, you’re probably fitter than 99% of the population anyway.

    CD: You heard it here: Roger Dickerman, every day’s an adventure.

    RR: Yeah. You can quote me on that.

    CD: Every day. Caveman Corner. We got it?

    RR: Let’s do it.

    CD: Mine’s a quick one, an easy one, and I may have said this before, but, uh, just from talking with some friends and what not, everyone has to worry about something. You can’t not worry about anything, that’s not healthy. You gotta worry about something. So my big thing now to just–I’ve been trying to readjust what I worry about, or what I kind of hone in on and go nuts about in talking with some of my friends. If you can’t do anything about it, stop worrying about it. I’m not saying give up. But I think, from my point of view now, everyone has to worry about a bunch of things, so you might as well worry about things that are gonna improve you mentally, physically, spiritually, health-wise, etc. So you know, don’t feel guilty about worrying about your food, about worrying about your exercise. I was just saying this to my friend. I’m like, “you have to worry about something.” And she’s always worried about something. So you might as well make it that. Because that’s gonna make you healthier. You know, worry about getting to the gym at least four days a week. Don’t worry about this, that, or the next that you can’t do anything about that’s a natural part of aging and, you know, being a human being. So that is my takeaway.

    RR: Couldn’t agree more. Focus on what you can control.

    CD: Absolutely.

    RR: Yeah. So I’m going on the resolutions kick. Last week I started that trend off by saying, you know, January 1st, while it is the–yes, it is the most convenient time to make a resolution because the entire country is making a resolution on that date–I suggest that any day, I propose that any day, is a good day to make and execute a positive resolution. So that was my last takeaway. And my takeaway today is, if you are ramping up for a big January1st, a big January, and you’re planning on, you know indulging over the holidays, and you want to break out of it in a big way, I’m gonna suggest picking one. Pick one resolution. I know you want the world. I know you have 17 things that are on your mind that your life would be better off with or without, but I’m gonna suggest picking one. Research shows–change psychology and research shows that if you try to do too much at once it’s all gonna break down, and you’re gonna accomplish nothing in the end, right? So pick the one that frustrates you the most, or that excites you the most, that you want to tear after the most. And try and put some eggs in that basket as opposed to spreading yourself too thin.

    CD: I like it.

    RR: So that’s my Relentless Report.

    CD: And the first of the year is the absolute worst time in the gym. Like everyone comes out of the woodwork. Just a terrible experience.

    RR: But then they’re gone in February.

    CD: Then they’re gone.

    RR: Except for a few. Every year a few will break through.

    CD: A couple people stay.

    RR: You know? A few will take their resolution and make it a lasting habit. Probably the single-digit percent.

    CD: True.

    RR: But hey.

    CD: Joining the pool gang.

    RR: Right–putting more pee in the pool.

    CD: Sorry, but we digress. Anyway, there you have it.

    RR: Episode 27.

    CD: Episode 27 in the books. Everyone have a good week. Turn toward positive things to worry about. Don’t waste your time worrying about those things you can do nothing about.

    RR: Yeah, and, uh, we’re smack in holiday party season. We’re staring at them in the face.

    CD: And laughing.

    RR: But you know, pick your spots. If you have this amazing party absolutely enjoy it and indulge and live it to the fullest, but if you have nine of them spread throughout 30 days, maybe–

    CD: –don’t do it.

    RR: Don’t do it nine times.

    CD: Sounds good, man.

    RR: I am Relentless Roger. You can find me on relentlessroger.com. This man is Dr. Colin Champ, the Caveman Doctor on cavemandoctor.com. You can find us both and this episode and others on iTunes. I want to thank you for all of the amazing reviews that have come in. We appreciate them all. And don’t hesitate to contact us or comment to us.

    CD: Have a good week everyone.


    © Caveman Doctor 2012. All Rights Reserved.


  1. Katalin

    Are they both good for you?
    Looking forward to listening to it, as always.
    You have recently mentioned kombucha a couple of times.
    Have you considered trying water kefir? It is delicious when made correctly and has similar health benefits.

    1. Katalin

      Wow! That was fun, thank you!
      I never trust the Daily Mail.
      I bet most top athletes are into all sorts.
      As for winter walking I just dress up warm as my dog will still need his exercise, regardless of the weather.
      “Watch out for pools….” 😉

      1. cavemandoctor (Post author)

        Haha! I agree about most athletes, for better or worse…

        Definitely watch out for pools,

    2. cavemandoctor (Post author)

      I think they are as long as neither involves vegetable oils…

      I would love to start making kefir but every time I try I chicken out

      1. kem

        Get some kefir from somebody, plop a teaspoon into a litre jar (cover it with cheesecloth to keep out the flies… they are just protien, mind you), wait three or four days and you’ll never trun back. Yum.

        1. kem

          That’s a litre jar filled with raw milk.

          1. cavemandoctor (Post author)

            Thanks Kem!!

            I will give it a try but something tells me it’s not that easy…

      2. Katalin

        Definitely no vegetable oils! 
        With the water kefir, it took me a while to get it right, but now I love it!
        Have a nice week!

  2. miriam

    hi from germany! 🙂 your podcast has become one of my favorites when it comes to paleo/primal and fitness! i actually discovered you and roger a few days ago and couldn’t stop listening – awesome! thank you for all the great information (and your humor! :)) miriam

    1. cavemandoctor (Post author)

      Thanks Miriam!

      Glad to hear you like the podcast and thanks for the nice comments!

  3. janet

    Hi, Guys.

    You asked what we do in the winter for activity. I live in Northern Illinois, near the Wisconsin border. I go out to our local conservation district park and Nordic walk with my sticks on the road that is plowed of snow all winter. The paths in the woods are often not optimal for walking, but when I do, I wear the pull on little spikey things that ice fisher”people” use and with my Nordic sticks, I can do it safely. There is a stretch back to the campground that I can use for sprinting most of the winter. I am not afraid of the cold–except my fingers get really frosty on the ends any more. I wear the gloves that can operate a smart phone (I listen to books) and over them I wear larger mittens that has a flap you can pull down to expose fingers. In that area I put some chemical hand warmers or I have a pair that you boil for 5 minutes and can be used again. I can easily operate my poles comfortably. I get really warm walking, but the fingers don’t very fast.

    For more intense intervals: I go up and down my basement stairs. I started that last June when it was so freekin’ hot around here. I do the P.A.C.E program and got my resting heart rate down from 72 to 60 in three months. I only do that 2 or 3 times a week and vary the timing intervals each month.

    BTW, I am a 64 year old female on Paleo for a year. FANTASTIC!! I always exercised but overdid it for many years when I had body issues and bulimia in my 20’s. I am glad I quit the chronic jogging back in my early thirties because I may be looking at knee replacements by now. Ha. I have been told I look more 44 than 64. And I feel that young also. Hair dye helps. Duh.

    I have one complaint lately: I have what seems to be swelling on the left side of my left knee. It squishes like something (fluid) is in it. No pain, doesn’t affect my walking, working out, etc. except for some stiffness. Not sure if I should ice it or heat it or darn it, go to my doc. I believe it swells when I do the steps and then goes down some during my rest days. Any ideas? this started when I bumped that side of my knee at work one day as I twisted around in my chair.

    AWESOME podcasts. Keep up the super information. I have 2 friends with breast cancer–one is trying the ketogenic and nutrition route (mainly because she has NO insurance and has NO money so is not going with radiation, but is motivated. Drs. think they got the tumor OK though. I have forwarded your studies and other info to her.

    Happy Holidays or Merry Christmas–cheers to you both.

    1. cavemandoctor (Post author)


      Awesome post and great suggestions! It’s great to hear about your health success. As for you knee, not sure what’s going on as that’s outside of my domain, but sounds like you have some fluid in there from the trauma when you bumped it. You may want to see your doc…

      Merry Christmas and thanks!

  4. Kim

    Great piece on the absurd article I sent you. It’s just so sad that so much of that kind of stuff is still circulating out there and that people actually believe it! Keep up the great work!

    1. cavemandoctor (Post author)

      Thanks Kim and thanks for the article!!

  5. Katalin

    Merry Christmas Colin!
    You are an inspiration!

    1. cavemandoctor (Post author)

      Thanks Katalin for your kind words!!!!

      Merry Christmas to you too!

  6. bjjcaveman


    I just wanted to thank you for continuing to write your posts and doing the podcasts with Roger. I first got introduced to you guys after your appearance on Abel James fatburningman podcast and have been listening ever since. I even went back and downloaded everything from episode 1.

    I was inspired to try an n=1 experiment after hearing what you and Roger said about Jimmy Moore’s experiments and started posting my results to my own website, which is a way to keep me accountable. Hopefully it goes as well as Jimmy’s.

    I also wanted to pick your brain regarding when you decided to de-anonymize yourself. I too am a physician and am hesitant about bringing everything out in the open. Any suggestions or words of advice?


    1. cavemandoctor (Post author)

      Thanks for the kind words and glad you like the show. When I started doing interviews, I figured it was time to go by my name… There is a lot of momentum currently with the movement that is questioning modern medicine’s “recommendations” and there is strength in numbers, so hopefully it continues.

      Take care,

  7. bjjcaveman

    Another thing I wanted to mention was that after your show about going to Indy to meet with Bill Hartman, I scheduled an appointment for me and the missus too! We have some nagging things bothering us so we figured we’d get it checked out by the best (as recommended by yourself)!

    Any suggestions on preparation before going? Did you do any pre-reading do brush up on functional systems/training?

    1. cavemandoctor (Post author)

      Awesome! You won’t regret it. No prep needed. He will assess you and supply you with the rest!

      Good luck,


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