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Why many fail...
I get a lot of emails from people who are Paleo (although most are not nearly as Paleo as they think), and are discouraged by their lack of success. The problem is many are under the impression that simply adopting the Paleo diet is going to push them to the upper echelon of body transformation. But if people are thinking that Paleo alone is the solution, they are in for a great deal of disappointment. Going Paleo is NOT enough if you are trying to transform how you look because the process is more multifaceted than it might appear.
We need to go no further than the world of golf to understand the layers of complexity that exist.
Case Study: Golf
In order to play golf you need golf clubs. (It's true. I tried to play using a hockey stick and an umbrella, and neither worked very well.) But having golf clubs does not mean you will be a successful golfer. Golf clubs are simply the primary tool needed. If you want to experience success in golf, then you need to successfully navigate the other components that influence the final outcome.
Some of these include...
- swing mechanics (how you actually swing the club)
- golf course management (each hole varies in length and obstacles presented whether it be water, sand traps or neighboring jungles and each requires a specific strategy based on your ability)
- individual shot selection (each shot requires a decision about the best club to use based on where your ball landed and how far you are from the hole)
- weather conditions (wind, rain or very dry conditions affect each shot)
- handling emotions ( the heat of a competition with elicit a variety of reactions that need to be managed...OR IGNORED AT YOUR PERIL)
- recovering from lousy shots (how well can you recover from crucial mistakes)
There are other elements that come into play, but my point is to illustrate that to succeed at the game of golf requires that one become adept at identifying and then successfully handling its other key components. Failure to recognize these, limits any success people may experience.
Idea worth stealing...
Paleo is to body transformation what golf clubs are to golf: a crucial component in the process, but like golf clubs, means nothing if you can't successfully negotiate the other components.
The bigger picture...
My success in the area of body transformation has not been accidental. It has come because early on this time around (read as, "after failing at this miserably for the first 45 years of my life) I recognized that this was far more complex than a simple diet and exercise issue.
I believe that body transformation consists of 8 components, each vitally important to the final outcome. Below are the components I work at each and every day on my journey to achieve mastery in this area. I will never achieve mastery, but that is what I strive for.
I finally understand that the cast of supporting characters in body transformation (which most don't know exist) are as important as the lead character (Paleo).
1. Dietary component
This is where Paleo comes into play. This is the primary tool you use to help create transformation. But like the golf example above, simply going Paleo does not in any way guarantee success just as simply having golf clubs or going to the driving range is not going to guarantee you will become an exceptional golfer.
2. Movement (exercise) component
Reshaping how your body looks requires that you move it in a way that enhances its functionality. Do you have a program that targets the 4 aspects of what I deem to be a highly successful body [1. speed and power 2. flexibility and balance 3. endurance 4. strength] or do you just DO STUFF in the hopes something magical will happen?
3. Environmental component
Unless you live in an underground bunker or a space station (and if you do, SWEET!), then you must learn to successfully navigate the environments you will inhabit. Home is the easiest to control, but you spend half your day or more outside your home, so 50% of your success comes from your ability to navigate your work and social environments. It won't matter how Paleo you are if you can't successfully deal with these situations (and trust me, many can't).
4. Tactical component
Golfers don't just show up at a golf tournament the morning of and just start playing. They arrive a few days early, play practice rounds and study the surroundings of each hole. They then (in conjunction with their caddy) come up with a plan about how they are going to play each hole. How do you deal with your work environment? Do you study the surroundings and plan out strategies to deal with the bowl of candies on the secretary's desk for instance. How about when you meet your friends for drinks on Thursday night? Do you know how you are going to play that event or do you just show up and hope miracles will happen?
5. Emotional/psychological component
In sports, it's called choking when an athlete fails to deliver when the chips are down. How do you react when the chips are down? What do you do when you have just had an argument with your spouse? How do deal with the stresses that come with your job, your marriage and in-laws? These all factor into the final outcome and consistently derail many well-intentioned people. Do you even know what situations derail you?
6. Analytical component
So baseball players will spend hours each day reviewing video footage of their previous at bats searching for any clues that might lead to a successful outcome the next time they step to the plate. Do you dissect your failures or simply beat yourself over the head with them and tell everyone who will listen your tales of woe? Do you analyze your wins to find out why things went so well? You would be surprised how few people actually take the time to breakdown their wins and thus don't really know why they were successful. Sadly this prevents them from being able to consistently repeat success.
7. Social component
It's funny that we think peer pressure is something we only experience when we are young. Well I have some bad news for you. You are still a victim of peer pressure. Who you hang out with influences your choices whether it be your spouse, your peeps you hang with or your boss and co-workers. Whether you care to admit it or not there is an innate pressure to conform rather than take a position on something that is contrary to the group. If you are not aware of these dynamics your transformation goals are doomed!
8. Intellectual component
Are you constantly seeking out new ideas to test and implement? How much learning are you doing to arm yourself with as much great info as possible so you can succeed in this venture long term? Do you just do this at the beginning or is this a lifelong pursuit? (Note: it better be the latter!).
MAKING SHI(F)T HAPPEN...
1. This is a mindset shift, so embrace the notion that your lack of success is simply a result of not being a student of the game and understanding all the components in play.
Do you want a PDF hard copy of this article to study in more detail and scribble ideas on as you concoct something that is tailored specifically to you?
You can download a copy of the entire article here:Why people fail at Paleo and what to do about it
Commit to becoming a student and the teacher will appear.
2. Print off a copy of the chart [The 8 components of successful transformation] and place it in an area you can review it often. If you keep a journal (I do and it is invaluable) then paste it in there. Wherever you put it, commit to knowing what the 8 components are. Feel free to make this your own as well. Change the names, or add or subtract as you see fit so the components more accurately reflect the realities of your life.
You can download a copy here: The 8 components of successful transformation
Success is impossible to achieve if you don't know what is causing you to fail.
3. For those who really want to make the most of this post, I have copied the write up above with the 8 components and added boxes after each section so you can take notes and reflect on areas of weakness and possible solutions to start testing. Don't just think about this stuff. Make your own notes and come up with your own theories about what may be limiting your success.
You can download a copy here: The 8 components of successful transformation-worksheet
What are you prepared to do? If not this, what? If not now, when?
What do you think?
I am really interested to know two things. Which areas do you struggle with? What insights can you share that could lend some insight to myself and others?
To making shift happen,
DD
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Hi Dean, My biggest area of struggle is # 5. On October 10th I lost my Mother after a four year battle with cancer. As I spent more time caring for her I took less care of myself and the stress was huge. For the last two months I have comforted myself with garbage food and used it to rebel against a situation that I could not control.I feel as if I have completely lost my way where paleo is concerned. I should be clinging to the lifestyle as a way of hopefully avoiding cancer and other illnesses that shortened my Mom’s life and yet here I am after yet another day of binge eating. I can’t change anything that has already happened, but hopefully I can get back on track and help myself.
Hey Paula, wow that is tough. But I do admire you for seeing what has happened in a relatively short period of time. It’s never too late to get back on a path of health. And your right…what was was…Sarah Fragoso told me a story about losing her mom to cancer…and how that lose and initial sorrow actually turned her entire whole life around…I’m not really doing her story justice here but we discussed it offline…it’s a touching story!
Thanks Dean, I am slowly getting it back together. Funny that you should mention Sarah Fragoso. I just got her book last week. I was looking for some fresh
inspiration and hoping to turn the rest of my family paleo.
Hey dude, great post. Lots to think about there. BTW, I never did tell you how much I like the title “Making Shi(f)t Happen”…very catchy! Can’t wait to read the book.
Gotta run,
Vince
Thanks buddy. And yeah I must admit I love the title! The book is now done. 185 pages. 50,000words. 20,000 of them spelled incorrectly. 5,000 used grammatically incorrect.
Hello Dean I do not have any hang ups with this life style. My wife and i really enjoy it. The food is really delicious. Thought your story and the way you approach all the problems along the way would be very benificial. If this blurb says what i want it’s a miracle and all mistakes intentional.
Hey Lachlan, a first time commenter. LOVE IT! Not to toot my own horn, but my way of approaching things WILL BE VERY BENEFICIAL. I’m kidding. My message is really about helping people to develop a program for themselves…taking the stuff that makes sense for their body type and leveraging it and tossing that stuff which doesn’t work. And all my mistakes are intentional as well
Wow, you nailed it. Sounds like you were describing me! My struggles are not so much with the dietary part, but with the exercise and social parts. At age 64, I’m working more on strength training than anything else. Endurance and speed? The squeaky artificial hip should have been installed with grease fittings!
I meet my friends on Friday night and enjoy my grilled shrimp without any side dishes but the beverages are quite honestly the issue.
Hey Jayne, strength training is important and the one almost everyone defaults to on this journey, but the body has other functions that need to be expressed ie speed and endurance. Of course if your hip is an issue then it limits what you can do…but it doesn’t rule out everything. Explore your options whether it be a bike, the pool or a mini trampoline. The idea is to find something that allows you to work within those components.
Ah yes the beverages…you are not the first to fall victim to them…you will need to work on your tactics for this one…plan in advance, test tweak and tweak somemore.
let me know how next Friday goes.
Hey Dean,
Great post. I blew out my knee about three weeks into going primal in March. I’m getting back into the gym this week and can’t wait to see the results now that I’ve got the other seven categories down. The sprints and heavy lifts are still a few months away…is the elliptical primal if I wear my five finger vibrams?
Hey Ian…I too blew my knee out once…anterior and medial collateral ligament…so I can relate. With regards to your question let me answer it this way…who cares what I think my friend or anyone else for that matter…if you want to use it use it with purpose…meaning don’t just go on it and spend 30 minutes for example just to say you did cardio…go on it for 16 minutes (this is just and example of what I would do) and I would do 30 second sprints and 30 seconds recovery….knee permitting of course.
I don’t look to make my workout primal…I look to make it functional. For me I would be focusing on the speed power component.
Take that with a grain of salt my friend…just have a reason why you do what you do with the goal of making your body more functional…
I love that I can look at your 8 components and say “I’ve got it!”. It’s taken 6 months but I finally have it figured out. Great post, Dean!
That’s awesome T. I think for me its not so much that I have them figured out, it’s knowing which ones to fix when I start veering off course.
Exactly! Living all 8 in balance is still a challenge and requires constant learning/tweaking.
Ah I am a jackass. Yes I can see how my comment might infer that you weren’t doing that…if that was the case then FANTASTIC. It’s important we Torontonians keep you calgarians in line!!!
Thank goodness I’m not a Calgarian or I might be offended. HAHA! You’re not a jackass…I was just following up on your thought!
Great article Dean!
I have to admit I tend to struggle with the Dietary and exercise components but more so with the Motivation to carry through with them… tactically for me I’m my own worst enemy, it’s been a big struggle with one major “fall off the wagon” however you’ve given me much to think about and plan!
Hey Jason thanks for sharing my friend. I’m going to push you here a bit. Motivation is extremely vague as a reason for not working out. There is not much to act on there…other than be more motivated but really does anyone know what that means? I would suggest you dig deeper to find out what is going on with your exercise program. Perhaps it starts with the fact that many give up on exercise because for all the work they do with it they see know results. Not sure about you but I can only do something for so long with seeing something before I say…”See ya.”
Be curious to know hear more of what you have to say on this. By the way if you want to chat a bit more about this offline, email me at dean@beingprimal.com.
oh I agree whole heartedly I wrote a Post on my Blog about the “fall off the wagon” I had and some more detail as to the why.
http://wcpaleo.blogspot.com/2011/11/falling-off-paleo-wagon-and-not-getting.html
Currently back on the wagon and working on less excuses to tell myself.
Hey Jason, sorry I didn’t recognize the name first time around but we chatted a few months back. Yeah you have a very good story. Love your transparency on your blog btw. I did want to say this. It’s not the falling off the wagon that is the problem. It happens (we just want to lengthen the times in between wagon falling offs) but the more important issue is why we fell off in the first place? Paleo is not the issue my friend. It’s some other aspect of your life that is the kicking the sh*t out of you (at least that is how it works for me) The good news is this isn’t the olympics my friend. NO shame in falling off. You got back amigo and that is always harder to do.
No worries about not recognizing the Blog, you’re a busy man these days
My blog is, and always will be my own journey, I leave a lot of application and expansion to folks like yourself that do it much better than I could. Transparency is the key not only with oneself, but with any story you have to share with people.
Your post here really helped me as I started up again with examining the why of my “relapse” I’m horrible at planning where my journey is concered and to have it boken down like this is AWESOME for me to help Isolate my own problem areas
Dean,
I loved that you gave us a template to print out and fill in because putting some of this stuff in writing was very powerful for me. This is what I realized:
1. Dietary component – I’m out of control with the chocolate and just writing that down makes me face it head on.
2. Movement component – I hurt my shoulder a couple of months back and it does limit me. I’m in a full time nursing program and when I’m at school I do real well with this component. I power walk, sprint, work in plyometrics and lunges and squats on all my breaks to total about a 50 minute workout each day, but I fall apart at home. It’s freezing out, I have no gym membership because I have no income, basically I make all kinds of excuses.
3. Environmental component – This has never been a problem for me.
4. Tactical component – I simply am not tempted when out and about. I have not slipped even once in the last year. I know, you think I’m some sort of alien.
5. Emotional/psychological component – Yea, this is an area I need to spend more time in – I comfort/reward myself with chocolate. Yikes, not that again?
6. Analytical component – I’m learning how to say to myself “what went well?” and am realizing that for me, my first thought is to tear myself down. This is a very powerful component.
7. Social component – I’m always the one taking a contrary position, whether it be vegetarian (for way too long) or now, Primal – everyone has always thought that I was crazy, so I’m used to it.
8. Intellectual component – I am constantly learning and cannot imagine it any other way. I will be that 95 year old woman taking another class just because I wanted to learn about it.
Thanks for making me look my demons square in the eyes
Melissa
This might be my best comment ever!! because you actually followed up on the info I gave you Melissa! BIG props for that gurl.
Here are a few things to keep in mind…the movement aspect of your journey is also an emotional/psychological component (it is for me as well). And that has a tactical component as well.
I was always that guy who said I could not workout at home and I have taught myself that I was wrong. I can…and there are a million reasons it is better than going to a gym.
Your challenge is to really dissect this and test ideas on how you can make this happen. I pride myself now that I don’t need a gym to workout in.
Also, I too have a shoulder injury. It’s frustrating at times because I have exercises I can’t do at the moment that I want to do (most push ups, shoulder presses, dips), but I also know that I have to put in the time to rehab it and I have put some things in place to make that happen.
So all that said melissa, I realized I have never asked, but where are you on your time line of progress…1 being at the very beginning, 10 meaning you have this all under control. I’m probably around 7.5 myself.
I have never thought that my movement at home could have an emotional/psychological and tactical component attached. This is very interesting, makes a lot of sense and now I’m going to have to ponder it.
Time line of progress? Well, I’ve been at it for a year now, working out kinks but still have some more to work out, so I’d say I’m about 6 on a scale of 1 to 10.
But then, do any of us really have anything under control?
Thanks Dean, You really are a rock star!
Careful with the flattery. I act inappropriately when I get it. That just might end up on a t-shirt for me
Dean, excuse me if I’m stepping on your toes….
Melissa, I work out at home or outside exclusively. There are plenty of options.
There is a great website I follow, Bodyrock.TV http://www.bodyrock.tv.
The girl who runs the site is in freakish shape and the dietary tips are not very primal but the workout routines are awesome. All are geared towards working out at home.
Hope this helps.
Steveie B
Thanks Steve-o-rama. I love her site. In fact, i stole tons of ideas from her when I first started. Went back the other day in fact to get some fresh ideas. SHe is awesome and her workouts are super short!!
OK Steveie B – You’re not kidding about freakish shape! Thanks so much for the tip. I went and watched a couple of videos and it’s weird to say but I’m strangely motivated. I mean, just watching that makes me realize that you can use just about anything to work out on or with. And most of those workouts were very short!
So Dean – a question for you…do you think that doing one of those workouts every day would be enough to lose weight? I mean some of those were only 12 minutes and the one I watched her brother do was only 5 minutes. Super intense but short!
I love all the sharing, thanks
Hwy Melissa this is a commment to your last question. I don’t workout nor do I assume my workouts will help me lose weight. I say that because in the past I used to workout quite a lot and quite intensely while eating healthy and not a lot happened.
The weight loss in my opinion is almost all diet. What the workouts do for me are the following…
1. Builds my self-confidence.
2. Tightens and reshapes my body so weight I have lost shows.
3. Builds strength, speed and flexibility.
That’s my take on all this Melissa. You need to run your own experiments however and see how your body responds to exercise and duration.
What i like about what zuzana from bodyrock does is consistent short intense workouts….she makes it count when she workouts. I think that is huge.
Let me know what you come up with and feel free to ask other questions. Hit me up at dean@beingprimal.com if you want to chat via skype and I can give you a few more details.
This post strikes me as strange. Isn’t it impossible to fail at a paleo diet if it is truly the diet of our ancestors? I’m talking about the nutrition part, every other aspect has nothing to do with paleo and are just general tips for social interaction, physical fitness, and overall well being. The Problem with the paleo diet and why so many fail is that fact that we are trying to mimic an ancient diet in a domestic setting. Trying to mimic the diets of those hunter-gather tribes is not only foolish but impossible. These people had a primal wisdom that we can not hope to posses.
However trying to eat like your grandmother did is totally reasonable and does not limit your dietary freedom. Why does the paleo diet fail…because it is not necessary.
Dr. Atkins even says in his book: “…remember that prolonged dieting [including ‘this one’] tends to shut down thyroid function. This is usually not a problem with the thyroid gland but with the liver, which fails to convert T4 into the more active thyroid principle, T3. The diagnosis is made on clinical grounds with the presence of fatigue, sluggishness, dry skin, coarse or falling hair, an elevation in cholesterol, or a low body temperature.”
Diets that restrict foods tend to have the same fate. This post sounds awfully familiar to a vegan post. “o your vegan diet isn’t working, your doing it wrong.” Eating food is the most basic thing ever besides breathing and there shouldn’t be one right way of doing it. If you are struggling with the paleo diet then stop, don;t push yourself to go harder and further harm your metabolism. Many people find if they just stop dieting they have much better results like john Gabriel. Just my two cents
Hey Dave, sorry my friend but like all the one-comment wonders who show up here, you really missed my point. But I don’t defend my dietary choices either. You can find this strange (hell I find ME strange). I do this for me based on the results I get and how I feel. But I am curious about one thing. Your real name is Scott (I get the analytics from each commenter). If you are so passionate about this why are you hiding behind an alias?
Hi Dean. I just found my way here from Thrive Naturally’s tweet. Great blog! I’m doing well at paleo eating (have learned to manage my IBS this way, so my motivation is very high), and am just getting started on the exercise aspect. However, the thing that really grabbed my attention was about analysing my successes. Hmmm. I tend to notice them like I notice that the electricity is working i.e barely registers. But I analyse my failures like a crazy woman, which gets both overly complicated and quite demoralising. I’ll print off your template, thanks!!
Hey Jac, thanks for popping by! Yeah I must admit I tend to beat my failures up pretty good, and take my successes for granted…but as I understand them (the successes) more I find I experience fewer failures.
Thanks Dean – a useful tool.
Thanks Julianne! I think you forgot a few adjectives in that sentence…namely “freaking awesome” tool…but I understand you may have been nervous as a first time commenter here
Haha; I’m an understated Kiwi, kind of like those English peeps.
Note to self- protocol for commenting on Deans blog – “remember who you are speaking to”
Phenomenal post, and a great analogy to golf. There really are many more components than simply eating and exercise.
Anyone who starts off a comment with Phenomenal is definitely welcome here. FYI: I suck at golf so the analogy is relevant to my telling of the story!!
…not nearly as paleo as they think…AND…layers of complexity…
Well said! ~j
The first line is stolen from my brother who realized that it wasn’t until he started recording his foods that he wasn’t nearly as paleo as he thought…and the layers of complexity…I think my cat typed that line when he walked on my keyboard
Dean,
That’s a lot to think about but then again that’s why you do this.
I’d like to imagine I have a decent handle on all those points but when you throw it out there like that I know now that I have to dig a little deeper into myself.
HOW DARE YOU!!!!
One thing I always stress is to not beat myself up for not being perfect at this. A slip is not a failure, it’s just a slip. And there is nothing wrong with an occasional well planned conscious slip to help keep your sanity.
Even Mark Sisson admits to not being perfect.
Thanks again for a great post.
Well I hope I am not coming off like I have this all figured out steve-o. I don’t. I have more good days than bad, but every day is work to do what `i must…but I am much better now than before. Think of that list more in terms of a guideline for the odd day when things don’t go according to plan…
Dean, your blog is at the top of my reading list. I have been reading paleo blogs/books for years but not until I started reading your blog did I get some ‘shift’ happening.
Now that I have done with the flattery (all deserved), my struggle is with family. Any advice for living with non paleo peeps would be welcome.
hey Rose, thanks gurl. That’s great to hear. I have some ideas although I do tend to lean on a few others who I know who have actual experience in the area. Do me a favour and ask a few specific questions and I will fire them off to my sources.
I guess my real issue is not that I’m trying to convert the family, I’ve given up on that one although I am hoping to have results that might inspire them.
The biggest issue I have is we have non primal food in the house that is tempting, and I am a stay at home mum.
one word? Divorce.
Just kidding, really.
I ended a 20 year marriage 3 years ago and my youngest moved out last year so now I control every morsel that comes in to this house and I love that. Really makes it much easier.
I am having the same struggle as Rose. My husband and kids will not get fully on board. They will eat Paleo food if I cook it, but my husband brings non Paleo food home quite often. He knows the reasons for doing it and agrees it’s a good idea but will not help me implement it or stick to it. It’s very frustrating to not have complete support in this area. I would really like to get my kids off of SAD foods and my husband as well but he refuses to give up many things.
Well I will tell you this theme is more common then you might imagine. husbands can be jackasses in this area when it comes to ways to support them.
But I don’t see this as a paleo issue but rather a relationship issue. What I mean is part of this about finding ways to come communicate the issues and come to terms that keep everybody in a win-win. Sounds more win-lose for you at this point.
Just out of curiousity, have you and your husband discussed guides for him when he brings home non-paleo food? ie where does he put it etc.
Share some of the strategies you have tried to this point. I’m curious to learn more about this because this is really no different than any other area of our life where we are looking to INFLUENCE someone. it’s about finding the most effective strategy without NAGGING (which doesn’t work on anyone).
The other night I had wild salmon and a big ass salad while the rest of the family chowed down on frozen boxed pizza.
Do for yourself and maybe the others will follow. If not, it’s not for lack of setting an example.
You can lead a horse to water……
I believe wholeheartedly in that strategy. The thing is if you can generate results people will follow!
Steve why do you have a horse in your house? Does he drink from the toilet?
He just won’t leave. Not very primal though eating all those oats and grains.
Really enjoy having you back. I’m with one of the other posters. This is my go to primal blog.
Hey Dean,
Great post man! Love the golf analogy and how diet modification is a component.
I know that I’ve struggled with each of the 8 parts when I went to the SCD Diet to heal from Celiac Disease… and then moved on to Paleo.
Keep the great content coming!
Jordan
Jordan my friend. Thanks for stopping by. So how is the healing going btw?
Feeling good man thanks! Was on SCD for a few years and I have moved up to paleo… getting there!
Took me a while but I finally got to this once I realized there was an audio. I totally appreciated ‘Reading Along With Dean.’ There was a lot covered here and having the audio option enabled me to take it in a lot better than simply reading it.
I am in the midst of a chocolate rebellion after weeks and weeks of eating extremely clean. I puzzled it when it happened yesterday but your ideas helped me see that it was environmental (too much Halloween candy around the house) and possibly dietary (I suspect I need to add more fat to my diet.) So thanks for that!
Well done grasshopper…and the audio was a late edition…added a few days after the post went up…looking at making that part of the package moving forward…
But I think your comment captures the thought process I want people to adopt. Once the dust has settled, we need a system in place to breakdown what caused our “breakdown.” As opposed to saying vague and useless comments like I need to be more disciplined (doesn’t mean anything and we can’t act on something that vague.)
Thanks for the article
The areas I struggle with are: * mornings: I wake up feeling yuck every morning & can’t figure this out. Avoiding caffeine, getting to bed before 11pm, turning off all the emf radiating stuff & getting the temp right helps, but doesn’t cure. Feel achy and yuck till after I’ve exercised (which I do straight after school drop off). * Balancing different diets under the same roof: I live with my Mum (who does not want to change), and my daughter who receives different nutritional information at school (and from society in general), and has no desire NOT to eat the lollies/jammy toast/ice cream etc she is offered at friends houses etc. My solution is to talk to her and try to make sure she understands that public opinion often lags behind science and common sense. I tell her to listen to her body and notice how she feels tired and cranky soon after eating junk food. I try to lead by example and make healthy choices fun, tasty and interesting. *Down times: times when I lack motivation & energy, when I’m feeling ‘blue.’ These are the times I would have reached for copious amounts of sugary foods back in the day and occasionally I still have to fight that emotional urge. I remedy this by ALWAYS having healthy, yummy alternatives on hand, such as hot chocolates made with raw cacao, sugar & gluten free chocolate & coconut almond cake (on occasion – this cake will also happily feed any unknowing sugar fiend), homemade cocao & coconut nut bars, whipped cream with berries, and so forth.
Hey lara I really appreciate the comment and the detail. So your mother and daughter are not your primary concern at this point in the sense that you first need to solve your own concerns…once you get those fixed then you can look for ways to influence the rest of the clan. But it sounds like what you are doing with your daughter is the right path…and lets not kids ourselves…eating healthy for kids ain’t cool…lots of peer pressure on her with that one…but leading by example is a super way to influence her.
OK I am no sleep expert, let me throw out a few ideas to test.
1. What time do you go to bed? Is your feeling of yuck influenced by the time you get to bed? the number of hours of sleep you get?
2. This may mean nothing but if you have wireless turn it off at night? I have just recently started doing that. If I can just figure out how to unplug my cat I would be all set.
3. Read this article on this dude who runs all kinds of self experiments to solve his problems. Some of this insights were scary…they were so subtle.
http://www.nytimes.com/2005/09/11/magazine/11FREAK.html
Keep us posted.
In my experience feeling groggy in the morning is a lack of omega 3.
I’d suggest take a good quality omega 3 fish oil about 6 caps a day for a couple of weeks and see if it helps.
OK Mr. D – I put on some Annie Lennox and started my workout this morning. I don’t know what all these movements are called so I’ll do my best. I did 3 sets of all of the following: 10 single leg table step-ups (I have this old table from the Berkeley public library that my dad cut the legs off of and has been used as a coffee table since I was a baby. Now it’s in my house and it’s quite sturdy), 5 burpees, 10 side leaps (touching the floor), 15 double leg jumps, up my stairs, 5 air jacks at the top of the stairs then running back down. When I was so out of breath I couldn’t breath, I rediscovered my inner dancer and I noticed two very important things: I had a blast dancing around and working in those movements around the dancing and my dog loved it too. He followed me around with his ball and we played catch while I was dancing. I only went for about 20 minutes but it was high intensity and I was soaking wet when I was finished.
So, I get it now. I understand how I can get in a great workout at home and have fun in the process.
I’m also getting the chocolate under control.
Danke Schoen Herr Dwyer
I was out of breath reading that. Melissa sounds like you might have a DVD exercise series in you??? I’m going to do a post on home works soon where I am going to talk about this in more detail…I am going to use this comment as part of my post if you don’t mind!! Love the doggie comment!!
I don’t mind at all.
To answer your first question in your response to me: No we haven’t really discussed where he should put his non paleo foods when he brings them home and that is something we should discuss. Strategies have been everything I can think of including nagging which I know does not help at all. Lately, I just tell him little anecdotes that I pickup from reading Paleo blogs, listening to Paleo podcasts, anything in general that might peak his interest. It’s crazy because he admits that he feels better and has more energy during the day if he eats clean Paleo, but has no desire to avoid non Paleo foods if he desires them. For example, last night, he ate sausage and pizza before he left for a meeting. When he came home quite late, he ate a burger with bun, ketchup etc. This morning, I made coconut pancakes and we had homemade sausage. He ate both without complaint but I guarantee he’ll eat a sandwich for lunch with regular bread and processed cheese, etc. I guess it just isn’t worth the committment to him. As far as my kids, that’s a different story. They are all carbavores and because their dad isn’t committed, they aren’t either and he’ll give them non paleo food all the time. We have had major fights about this and I gave up because it’s not worth the marital strife. Anyway, I guess just leading by example is all I can do…I can feel great and not get sick like them and maybe someday it’ll rub off and I guess I’ll tell him to keep his non paleo snacks somewhere I don’t see them.
Well I would say this Jaci. First and foremost make this work for you. I see too many people make the mistake of jumping on the Paleo bandwagon and without having any results whatsoever they start preaching the good word. No one likes to be sold religion. It’s the same with diet.
Second, leading by example is huge….but you need to get to a point where people see that example and go..whoa! Get there and then your influence changes.
Third, your using the worst influence strategy we have. Simply telling people what they should be doing. That is horribly ineffective for people who don’t give a rats ass about what we are doing.
So my suggestion is to work the lifestyle and get it to the point where you want to be and in the meanwhile work on your influence strategies. Here is a great book to start with.
http://www.amazon.com/Influencer-Change-Anything-Kerry-Patterson/dp/007148499X/ref=sr_1_1?ie=UTF8&qid=1317228783&sr=8-1
Keep me posted gurl!
just added this to my wish list.
Yeah, I realize that saying things wasn’t effective but I can’t seem to help myself. I see so many things in everyday life that would improve if changes were made but yeah, I’ll try to stop running my mouth. I have been Paleo/Primal since Feb and the results are great. I didn’t have a huge amount of weight to lose but I was tired of being tired all the time and it has helped a lot. Stress still plagues me from time to time and getting past that is a lot harder. Anyway, thanks for the advice and the book link…it is also on my wishlist. I’ll shut up now
Dean, the beauty of all of this is that you turn all the tiresome nagging I do to myself into something that is fun and it feels like summercamp. So no wonder I’m making some great changes. My home gym is turning viral and I have my pull-up bar on order (although the tree is pretty fun too).
Yes I agree the home gym thing can get pretty fun when you start making progress. Awesome to see that your pull up bar has finally arrived. Funny I just put up my real one this past week as well.
Does that mean we will see a new profile with with Jana on her pull up bar?
Congrats on your pull-up bar! As to the photo, hmmm, I’ll have to think about that one (will keep you posted:-)!
I have just found you and your blog. I am oh so happy I did! Now to see if my computer will allow me to download the worksheet. I love worksheets!
Awesome Fran. Your computer will allow you do download gurl!
There is So. Much. To. Learn. I’ve been reading quite a bit, but I think I’m going to find your site very, very useful. You have a “learners” perspective. I just wanted to say thanks for your work, I can’t wait to dig in.
Right now I’m still getting used to cooking my own meals. Baby steps, yes?
Cheers from Baja British Columbia (Seattle)
Hey Marcia,
yes there is a lot to learn, but the goal is to underwhelm yourself. Pick one thing to try and implement and then once you have a grasp of that go in search of the next behaviour to adopt.
I loved you learners perspective commment. I’m a x-teacher and actually have begun the shift to stop calling this site a blog…instead looking at it as a classroom where I release a new lesson each Friday!
Would love to get to seatle one day!!
Hi Dean
I have never really wanted to go to Seattle but if that floats your boat man you go for it.
Me 18months ago – 54yr old male, 106kg, pack-a-day smoker. Then I got to the top of the stairs one day puffing a blowing and thought I had better do something about me.
Me today – 56yr old male, 80kg, non-smoker. I started going to a local gym, later on finding Crossfit. I peeled of a fair bit of weight quite quickly. It has taken me the last 8mths to lower my weight the last 5kg to 80kg. It wasn’t immediately apparent to me that there is a balance that applies when one is losing weight and putting on muscle. I wasn’t exactly down on my self and my routine when the weight did not seem to be coming off. I took resolve from positive comments by friends who noticed my body shape changing as well as improved lifting results at the gym.
Oct/Nov last year I accepted a 30day Paleo challenge that went around our gym. I am no where near being 100% Paleo. I am sort of close to being a clean eater. I sleep better, recover much better from heavy routines, have as much energy as I need to do the things I want…even to do things I don’t want.
Your 8 points make a lot of sense to me and thanks, I will apply the overall strategy to my day. I do aspire to being as good as I can be and this could be a very useful tool to keep me on track and moving towards.
Cheers
PB
Wow, analyze my wins. I have gone over and over what I need to do to succeed but I’ve never taken my actual wins and analyzed why I was successful … I usually just move on to the next task. Also, really like the concept of a Timeline of progress — I definitely started at 1 almost 5 1/2 years ago and certainly feel like I’m probably at 6 or 7 right now and need to reassess what it will take to move me farther along that line. Will definitely download the info — Thanks!
I’m pretty new to Paleo and I just found your website (awesome). First I want to say thank you for providing an audio version of your post! My struggle is more of a financial component. I’m not looking for an excuse, but just some solid advice. I have a husband and 2 teenage boys that eat anything and everything but that won’t stop me. I live in a tiny town an hour away from a decent health food store, and I can handle getting super organized and stocking up on a big shopping trip weekly, that won’t stop me, but do you have any tips on not blowing my entire paycheck at Whole Foods besides the fact that my health is worth it? My health benefits from paying the mortgage too!
I am 65, and in pretty good health, but overweight. I teach dance, and i do have some osteoarthritis, so losing weight is essential. I am a little put off by all the emphasis on the perfect body — “transform your body” language. I want to eat simply and in a way that optimizes my health. I already eat well, and especially since I cut out all sugar of every kind. I don’t need constant epicurean satisfaction. But what is my dilemma is the ethical aspect of eating this way, which i don’t think our paleo ancesters had to deal with. They hunted and gathered. We shop. I don’t like the fact that my eating contributes to global warming, depletion of the oceans and pain and suffering of animals. That brought me to become a vegetarian, but I think the paleo diet is better for me health-wise. Luckily, I can buy meat and vegetables (in summer) from local organic farms; unluckily it’s really expensive.
Elena, I was an “ethical” vegetarian for 25 years and completely get where you are coming from. I must, however, disagree that eating paleo contributes to global warming, depletion of the oceans and pain and suffering of animals. Pick up a copy of “The Vegetarian Myth” by Lierre Keith. She explains clearly how it’s the growing of mono-crops of grains, soybeans and corn that’s harming our planet, and if you purchase only grass finished meats, you will know that animal did not have to suffer for weeks in a feedlot, being force fed grains that it cannot digest. Check out Joel Salatin from Polyface Farm http://www.polyfacefarms.com/
Sustainability is possible and I now spend the same amount of money on food as I did before going Paleo, but now I spend less on health care.
You can really “punch” the caddy idea much more. A caddy not only provides physical support for the golfer (carries the weight between holes so he can rest and focus) and knows the course, but he studies the wind, humidity, lay of the grass, provides moral support after a bad shot, gives high fives after good shots, reviews film with you after the game, keeps fans from distracting the golfer and knows the golfer’s game even better than he himself does.
We all need a caddy. Several people might have to fill his shoes, but we all need a cheerleader, a protector, a mentor, a student of the game and someone to keep us honest.