For those of you that don’t know me, my name is Dustin Mohr, and I own and operate a local training facility called Mohr Fitness. Six to seven days a week for the past 6 years, I have been helping people change their bodies by teaching them how to exercise a “different” way than they were used to. By exchanging low intensity cardio and training one body part per day for short, intense, anaerobic, total body workouts, those who weren’t afraid to step out and try something new have seen not only their bodies, but their every day lives improve drastically.
During this time period, every single person who has ever come to me for nutritional advice has heard the same thing, “The Paleo Diet”. This diet goes against everything the USDA Food Pyramid has taught us our entire lives. Well guess what, the USDA Food Pyramid is the very reason we are fat. We are led to believe that a person requires 6-11 servings of bread, cereal, rice, and pasta to survive, and that fat is the enemy. Let me briefly explain why processed, high-glycemic index carbohydrates, and not fats, are the real culprits. (It should be noted that in 2005, the USDA reintroduced its new food pyramid, which is MUCH better than the old one. Click Here to view it. The problem is that 99% of people have no idea this happened)
First, let’s consider a basic thought process that is very popular, yet very far from correct. Many people, even people more educated and qualified than myself; endorse the idea that losing weight is as simple as “calories in versus calories out”. Therefore, carbohydrates, protein, and fats and the ratios in which we consume them are irrelevant. If this were the case, we could take two identical twins on the same exercise program, feed one 2,000 calories of pure sugar, and one a balanced diet of Paleo food, and they should have the same weight and body fat percentage, right? Wrong. The exact opposite would happen. The twin on the sugar diet would not only become extremely obese, but would also develop a mess of other health problems including diabetes, hypertension, and eventually heart disease.
The answer lies in the role of our HORMONES in our dietary functioning, especially insulin. When twin A consumed 2,000 calories of sugar, his body first took what it could use to replenish his muscle glycogen, assuming he had been exercising at a high enough intensity to significantly deplete muscle glycogen, then his body put what it could towards energy expenditure. The rest was stored as fat. In addition, the fact that sucrose is a simple carbohydrate high on the glycemic index caused his insulin levels to spike, which signaled his body to store even more fat. These two factors are the primary reasons the 6-11 servings of bread, cereal, rice, and pasta are not only unnecessary for the average person, but are the primary reason we are fat.
So what is the Paleo Diet? Scientifically, the Paleo Diet is a reconstruction of what biologists believe was our ancestral diet (Paleo, as in Paleo-lithic). This diet intends to work with our genetics to help us be healthier. The theory is that eating the foods that stray from the basic foods a hunter-gatherer ate (meats, veggies, fruits, nuts, and seeds) has increased our likelihood for not only obesity, but also for diseases such as cancer, diabetes, neurological degeneration, and autoimmune disorders.
Could we just eat complex grains and starches low on the glycemic index to limit rises in blood sugar and insulin levels? In theory, yes. However, the Paleo Diet is not only a diet focused on fat loss, but also on a variety of other health improvements, including digestion. The two major food groups that the Paleo Diet restricts are grains and dairy. Let’s look at the reasoning behind this.
Certain grains have proteins called lectins, such as gluten in wheat, zein in corn, and avenin in oats that are high in the amino acid proline. For this reason, lectins are tough to digest, and they often stay in tact through the digestive process. Once in the intestinal lining, they attach to the lining of the intestines, creating an immune response that damages the intestines and sets the stage for inflammation and impaired digestion. Although certain people are more grain tolerant than others, removing grains from the diet often improves digestion, eliminates allergic reactions, and reduces inflammation in people that have had issues their entire lives, and often never knew why.
As far as dairy goes, studies have shown that 75% of adults worldwide show a decrease in lactase production (the enzyme our pancreas produces to break down lactose, or milk sugar) at some point in their lives, which is what develops lactose intolerance. Even if it’s seemingly unnoticeable, removing lactose from the diet can make a positive difference.
So what about fats? Aren’t fats bad? Absolutely not! The fact is, the right fats are not only good for you, but necessary for proper functioning, especially on a lower carbohydrate diet like the Paleo Diet. The benefits of omega-3 fatty acids are now becoming publicly known. These include reducing the risk of heart disease, stroke, hypertension, depression, joint pain, and certain skin ailments. Some research has even shown that omega-3s can boost the immune system and help protect us from an array of illnesses including Alzheimer's disease. The value and necessity of omega 3 fatty acids simply can’t be argued. Also, saturated fat is now being recognized for its benefits, which include liver health, proper digestion, cell growth, brain function, skin health, and strengthening the immune system. In fact, a high saturated fat intake has been shown to reduce what we call the bad cholesterol, small particle LDL, and to raise the “good cholesterol”, HDL. The fats that should be avoided are trans fats and vegetable oils high in polyunsaturated fats and Omega 6.
If you are an athlete, or are a person who works out extremely hard, you need to add some starchy vegetables like yams or sweet potatoes after your workout to help you recover. If you stick to my workouts and fat loss is your primary goal, limit these vegetables to 2-3 servings per week. The Paleo Diet is actually an incredible diet for athletes, especially those interested in performing at peak strength at a minimal weight. Robb Wolf, an expert on the Paleo Diet explains this very well in his FAQ sectionhttp://robbwolf.com/faq/ under the subtitle “Athletics”.
That is the most basic summary possible of the science behind the Paleo Diet. For a more detailed scientific explanation, simply Google “The Paleo Diet” and you will never be able to read all of the information, research, testimonials, and opinions on this diet. Robbwolf.com is my favorite source for information on the Paleo Diet. Mr. Wolf does a good job explaining complicated issues in terms everyone can understand, and his 30 day Paleo challenge is a good resource for anyone interested in trying this diet. The fact is, there is a plethora of scientific research both supporting and disputing the Paleo Diet, or any diet for that matter, but this following statement is indisputable. I have seen it work hundreds, and hundreds of times for people of all different ages, fitness levels, and weights, including myself. I have never seen one negative impact on a person’s weight or health from this diet.
So, if you want to waiver around and make petty disputes against this diet, go for it! You won’t hurt my feelings. I did not create this diet. However, if what you have been doing isn’t working, and if you are up for trying something new to see if it works for you, myself and Chef Anna are going to help you every step of the way.
5 days a week, I am going to provide a workout with a video demo that can be done at home with no equipment required! BEGINNERS and ADVANCED workouts will be provided. Each workout will be short and intense, averaging 10 minutes in duration. At the beginning of each week during the challenge, Chef Anna will provide a grocery list for the week’s upcoming meals. Every day, Chef Anna will provide a detailed recipe for a gourmet Paleo meal that can be cooked at home! If you want your meals prepared for you, Chef Anna will be glad to prepare your dinner meal for you each day.
The scientific explanation may sound complicated, but the results of the Paleo Diet are very simple.
An extreme, rapid change in your body is as simple as the following 25 words:
“Eat meat, vegetables, nuts, seeds, some fruit, little starch and no sugar. Perform five anaerobic total body workouts per week, keeping workouts short and intense.”
Below is a list of suggested foods for the Paleo Diet. There is an almost unlimited combination of choices, but I suggest each meal look like this:
-One serving (4-6 ounces for women, 6-8 ounces for men) of lean protein, which is either a lean meat from the list below or eggs.
-Three to four servings of multi-colored vegetables (especially green ones) either raw, steamed, or lightly cooked.
-One to two servings of healthy fats from the list below.
*Add your choice of fruit (berries are best) to 1-2 meals/day (preferably breakfast and post-workout).
*If you drink alcohol and can’t survive without it for 28 days, check out this link with suggested beverages, limit to ONE PER DAY. http://www.paleoplaybook.com/2010/09/alcohol-best-adult-beverages.html
So finally… here is the Get Mohr Fit 28 Day Paleo Challenge!!
(1) -CLEAN OUT YOUR PANTRY!!! Remove anything not on the Paleo food list below, bag it up, and take it to your local homeless shelter. Good Samaritan Ministries, Inc. in Johnson City http://www.goodsamjc.org/, Hope Haven Ministries of Kingsport http://hopehavenkpt.com/, and Haven of Rest inBristol
(2) Eat the same basic thing for breakfast, lunch, and your snack EVERY DAY. If you like omelets for breakfast, have an omelet every day and mix up the veggies in your omelet. If you like salads for lunch, have a salad every day, and mix up the meat in your salad. For a snack, if you like nuts and seeds, snack on them every day, and mix up the type of nut or seed you choose. Then, for dinner, prepare one of the gourmet meals Chef Anna provides to you! It can’t get simpler.
(3) Perform 5 of my workouts per week. Give me 60 minutes of your week to work hard, and spend the other 10,020 minutes recovering. BEGINNERS and ADVANCED workouts will be provided. Try to make an excuse now!
*For anyone interested, I will perform a FREE fitness evaluation for ANYONE taking the challenge, both before you start and when you finish. This will include tracking your weight on a professional medical scale, body fat calculations, hydration level, measurements, and a series of fitness tests that will measure your strength, muscular endurance, flexibility, and cardiovascular endurance. Call (423) 677-3329 or email Mohrfitness@gmail.com to schedule yours!
For legal purposes, I must tell you that I am not a doctor, nor a nutritionist, and that you should contact a physician and get his or her approval before beginning this diet and exercise program. I am simply relaying information to you that has already been published along with my personal opinion and experience.
Contact Chef Anna at (423) 431-8542 with questions, email annainspiredcooking@gmail.com, or message her on Facebook. Check chefanna.net for helpful recipes and tips on eating healthy at home or on the go!
Finally, please feel free to contact me throughout your journey AT ANY TIME. I’m here to help you. You can call or text (423) 677-3329 with questions anytime, email Mohrfitness@gmail.com, or message me on Facebook. I promise I will respond to your question as soon as I can. Check getmohrfit.com for insightful tips and more challenging workouts!
Give yourself 28 days, you have nothing to lose but fat! I’m excited to see what everyone can do. Good luck!
Sincerely,
-Dustin Mohr
