Robb Wolf - The Paleo Solution Podcast - Paleo diet, nutrition, fitness, and health

We're back with Q&A #4 with Robb and Nicki for Episode 395 of the podcast. Enjoy!

And don't forget to submit your own questions for the podcast here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

 

Show Notes

1. (4:07) What do you eat?
Mads says:
Hey Robb (and Nicki)

You have written comprehensively about what types of food to eat and what to avoid. You have also written a fantastic post and guide about "feeding kids paleo". I was wondering (as i am sure many others do as well) what do YOU eat? What are some staple meals? What are you go to breakfast, lunch and snack? Can you give an example of what you eat on a typical week? I think it would be interesting for folks to hear.

Hope to hear from you either directly or even better on the podcast in Q&A!

Best regards
Mads from Denmark

2. (11:02) Keto counting

Kristie says:

Hey, Rob, 

I’ve been following your stuff for ages. I’ve got both of your books. I worked out with a personal trainer who turned me on to Paleo and you nearly 10 years ago. I lost 145 pounds and have mostly kept it off. Every now and then I get into the almond flour baked goods and fruit and put on a few pounds. Then I regain my sanity and desire to feel great and I make better choices and drop the weight. 

I’ve been considering Keto for a while just to see if I can drop a little more of the weight and feel even better. But here’s my hesitation, and it’s going to sound like an excuse, because it is. BUT I spent a whole lot of my life counting calories, counting fat grams, counting carbs....counting, counting, counting and being hungry. And I think the reason Paleo has worked so well for me is that I eat healthy, delicious food. When I am in the zone and not eating treats (which I always make myself) and I eat slowly and mindfully, I do really well. I have tons of energy and, although I could lose more weight for sure, I’m ok where I am weight-wise. I worry that Keto will put me back in that headspace of counting and worrying and making myself crazy over choices. 

If anybody is going to help me over that, it’s you, though! So maybe I should just take the plunge into your Masterclass? 

Thanks, 

3. (17:18) What is considered health on the low end of the glucose spectrum when in ketosis?
Rob says:
(Side note: Robb hinted at this a bit for a question on Episode 389.)

Of course there is variability and nuance, but what is considered to be the low end of a glucose level during ketosis; i.e., at what level do you start calling it a level of hypoglycemia to be possibly concerned about?

BACKGROUND:

I just completed Dr. Mark Hyman's 10 Day Detox. I lost 11 lbs. (after was 176 lbs., still about 6 lbs. or so over my ideal), lost 1.75/1.5/1" off waist/hips/thigh, blood pressure down 22/20 (and pulse 8 lower) to close to normal.

I wasn't aiming for ketosis by doing this diet, but I believe I got into ketosis periodically.

My question is if a fasted glucose level of 57 mg/dL (ketones: 2.4 at the same time) is not uncommon, or if that seems really low. I think I had heard of some people's glucose going *up* when in ketosis. I felt great through the entire diet, and have not had blood sugar problems (my fasted levels have been just fine, when testing before and after the diet).

I'm *not* asking for any kind of medical advise, just if that level of 57 seems a bit low *in general*, given a ketone level of 2.4 at the same time.

December 2017 at my annual checkup:

Fasted glucose: 86 mg/dL

Late March 2018

Self testing using a new Precision Xtra NFR blood glucose and ketone monitoring system (one recommended by Robb Wolf, I'm pretty sure).

Morning of day 1 of Mark Hyman's 10 Day Detox diet:

Fasted glucose: 71 mg/dL
Ketones: 0.9

Morning of day after (last) day 10 of Mark Hyman's 10 Day Detox diet, about 14 hours after last eating/drinking:

Fasted glucose: 57 mg/dL (day prior: 60)
Ketones: 2.4 (day prior: 2.1)

Two hours after a lunch with gluten and dairy:

Glucose: 92 mg/dL
Ketones: 0.7

Note that all the lab reports (I have them from my adult life; I'm 60 years old) have had normal/ healthy glucose levels.

The last time my Hemoglobin A1C was measured, was about 15 months ago: 5.3%

4. (21:41) electrolytes
Zsuzsi says:
Hello,

Thank you for your explanation about the importance of electrolytes. The 3 out of 9 rules really cemented the concept for me and I'm sipping away for the first time in my life.
I would be interested to know how this ties in with the ancestral health concept? It's not like anyone was weighing in magnesium salts or scooping up potash into their tea. Were they?

Thanks very much for your response in advance.

Zsuzsi

5. (24:51) BODYBUILDING FOR TEENS
Elizabeth says:
Hello Robb,

Your name was recently added to the "Take Back Your Health" seminar that takes place in Pasadena, CA in May, I will be there so this is how I came to know about you.  I'm hoping that due to your experience with power lifting you may help with my questions.
My seventeen year old son started bodybuilding about 10 months ago.  In a short time he has transformed his body  and gained about 35 lbs.  He is very muscular now, works out about 3 hours a day and is eating an enormous amount of food.  He looks healthy and sleeps well.   My husband and I don't know if this is healthy at this age.
Can you please comment on this?
With much appreciation,
Elizabeth

6. (28:38) does my genetics mean I can't buy a smoker???
Terrence says:
Robb and Nicki! Loving the Q&A pods as well as the interview ones. You guys have been nailing it lately.

So summer's around the corner and I'm looking at some beautiful electric smokers on the market. My dilemma is that I've got that pesky NAT2 polymorphism which says I'm a slow metaboliser of heterocycloamines and therefore I will die a slow torturous death if my meat is placed within spitting distance of a hot coal. I know that a lot of these smokers can be set to pretty low temperatures like 150-200F to do a "low and slow" but was wondering if the presence of smoke and/or heating for such a long period of time produces more or less HCA in the meat as opposed to when I'm oven cooking a roast or even gently reverse searing a juicy rib-eye.

Please tell me I can eat delicious things without my colon exploding through my anus and nostrils simultaneously! Thank you!

Direct download: PaleoSolution-395.mp3
Category:general -- posted at: 12:00am EDT

This week on Episode 394 of The Paleo Solution Podcast we have our friend Chris Masterjohn PhD. Chris is a researcher with a PhD in Nutritional Sciences, and a brilliant guy in the nutrition and health field.

Show Notes:

00:00 – Pre-intro/Summary
03:21 – Intro
5:19 – Being a problem solver and synthesizing nutrition info.
10:49 – Evolution, Economics, and Thermodynamics for understanding the world
13:20 – Lab grown meat and energy inputs
18:49 – Which media format Chris prefers
25:47 – What Chris likes to do for fitness, and doing BJJ
32:35 – Chris’ coming speaking gigs and content goals
36:34 – Ketogenic diet and epilepsy
50:50 – Any evolutionary advantage of epilepsy?
58:50 – Nutritional Status Cheatsheet
1:18:22 – Where you can find Chris

Discounted offer for listeners, the Nutritional Status Cheatsheet: chrismasterjohnphd.com/robbwolf

Website: Chrismasterjohnphd.com
Facebook: Chris Masterjohn
Twitter: @ChrisMasterjohn
YouTube: Chris Masterjohn, PhD

Direct download: PaleoSolution-394.mp3
Category:general -- posted at: 12:00am EDT

This week on Episode 393 of The Paleo Solution Podcast we have guest Dr. Sarah Hallberg (DO, MS). Dr. Hallberg is the medical director at Virta Health, medical director and founder of the Indiana University – Arnett Health Medical Weight Loss Program in Lafayette Indiana, and Executive Director at The Nutrition Coalition. She is Board Certified in Internal Medicine and Obesity Medicine

Show Notes

00:00 – Pre-into/Summary
4:44 – Intro
6:01 – What’s going on with Dr. Hallberg and Virta Health
7:12 – Metabolic underpinning of diseases
7:48 – Improving health can save us money
9:32 – Dr. Hallberg’s background and how she got involved in this
16:00 – Meeting Steve Phinney and the beginnings of Virta Health
17:56 – Results and details of the keto type 2 diabetes telemedicine study
27:38 - We can’t blame the patients
29:57 – Using a matrix driven approach with telemedicine and real people
32:55 – Customization, keto, and ketone levels
35:51 – SGLT2 Inhibitor and BHB levels
38:51 – Huge weakness of nutrition trials and using BHB levels for compliance
40:20 – Using other markers than BHB/ketones
46:09 – Personalized nutritional
47:20 – Continuous glucose monitors (CGM)
49:38 – How can we win this health fight
55:22 – High carb vegan vs. low carb keto diets
57:40 – Where to find more info on Virta Health

Nutrition coalition: https://www.nutritioncoalition.us/
Virta Health: VirtaHealth.com

Direct download: PaleoSolution-393.mp3
Category:general -- posted at: 2:25am EDT

This week on the podcast we have guest RD Dikeman. RD is Theoretical Physicist, Research Scientist, and father of a Type 1 Diabetic son.

Show Notes:
00:00 – Pre-Intro/Summary
3:49 – Robb and RD’s experiences with giving T1D information
6:38 – RD’s background and experience with T1D son
10:48 – Using Dr. Bernstein’s book and protocol
17:31 – Double diabetes (type 1 and 2 at the same time)
21:46 – Getting off the standard model of care
22:44 – Diabetes diet for the whole family, parents set the example
25:52 – Physicians and Dietitians telling dangerous myths to T1D parents
29:05 – Managing hypoglycemia
31:17 – How the Bernstein model looks
35:16 – Hypoglycemia and target blood sugar
38:40 – Robb’s blood sugar response and ketone levels
41:20 – High fat meals
43:24 – Chronically high blood sugars and Dr. Bernstein’s history
49:39 – What blood sugars should be in humans
51:31 – Ketogains and Fighting the nonsense in the low carb world
55:02 – Exercise and insulin sensitivity
57:39 – Using solid basics
59:40 – Hyperpalatability and fat bombs
1:00:53 – Reducing weight and fat to improve insulin resistance
1:03:52 – Where to find RD

RD’s video on Diet Doctor: https://www.dietdoctor.com/rd-dikeman-people-type-1-diabetes-avoid-disastrous-high-carb-diet

Diabetes University videos: https://www.youtube.com/channel/UCuJ11OJynsvHMsN48LG18Ag

Dr. Bernstein's site: http://www.diabetes-book.com/

Book: Dr. Bernstein's Diabetes Solution

Direct download: PaleoSolution-392.mp3
Category:general -- posted at: 12:00am EDT

This week on Episode 391 of the podcast we have guest Tim Larkin. Tim is a defensive tactics and hand-to-hand combatives expert, and author of When Violence is the Answer. As a former military intelligence officer, he was part of a beta group that redesigned how Special Operations personnel trained for close combat. He has a 25 year career where he has trained over 10,000 people in 52 countries in how to deal with imminent violence, including working with groups like the Navy SEALS teams, SEAL Team 6, US Army Special Forces, FBI Rescue Team, and many more.

Show Notes:

00:00 – Pre-Intro/Summary
4:02 – Violence is a tool
8:08 – Battling the stigma of violence
15:02 – Teaching children about violence, and the difference of training males and females
18:45 – Antisocial aggression vs asocial violence
22:53 – Legal aspect of self defense, only responding when necessary, and avoidance
23:50 – Tim’s goal with training and informing people
26:40 – Violence has no demographic
29:15 – Training kids
35:32 – Pedophile danger
38:02 – Not sugar coating violence
40:07 – Self Protection is like CPR
41:24 – Competition and combat sports vs Destruction
43:18 – Looking at sports injury data for vulnerabilities
45:35 – Taking advantage of automatic body response to injury
46:50 – Is there efficacy of having previous martial arts training
49:07 – Alphas, the currency of violence, and the Aryan Brotherhood
53:11 – Getting effective first
56:56 – Edged weapons, firearms, and tools
59:21 – Slow deliberate training and deep practice
1:07:00 – How Robb and Tim were introduced, and Robb’s atlatl kill
1:08:15 – Where to find Tim’s work, and 10 week video course with book

Website: http://whenviolenceistheanswer.com/
Instagram: timlarkintft
Facebook: Tim Larkin
Book: When Violence is the Answer

Direct download: PaleoSolution-391.mp3
Category:general -- posted at: 12:00am EDT

This week on Episode 390 of The Paleo Solution Podcast we have Prof. Peter Jaworski. Prof. Jaworski is an Assistant Teaching Professor teaching business ethics. He was a Visiting Research Professor at Brown University, a Visiting Assistant Professor at the College of Wooster, and an Instructor at Bowling Green State University. He is also author of the book Markets without Limits: Moral Virtues and Commercial Interests.

 

Show Notes:

00:00 – Pre-Intro/Summary
4:04 – Intro, Markets
7:30 – Morality and disgust
9:30 – Medicine and health care
11:55 – Why is it so hard to have a conversation about health care, markets, and morality?
13:30 – Rise in cost in certain sectors
16:25 – Decentralized market experiments
17:50 – Telemedicine and medical tourism
19:13 – Medical product market across borders, and payment for blood plasma
25:28 – Markets don’t affect wrong or right
29:00 – Market outcomes affecting morality
30:05 – Anti-market attitudes, evolution, and collectivism
34:45 – Dunbar’s Number
37:40 – Where you can find Peter and his book

Website: marketswithoutlimits.com

Book: Markets without Limits: Moral Virtues and Commercial Interests

Direct download: PaleoSolution-390.mp3
Category:general -- posted at: 12:00am EDT

Hey Folks!

We're back with another Q&A episode!

If you have a question for a future episode, especially questions for Tyler and Luis of KetoGains on the next Q&A, submit them here https://robbwolf.com/contact/submit-a-question-for-the-podcast/

 

Show Notes:

  1. (2:49) 23 and Me
    Kristin says:
    Robb and Nicki!
    Loved the first q&a back! I wanted to ask an expansion on the FTO gene Polymorphism question. I my self also ran my 23andme data through FoundMYFitness as a Rhonda Patrick follower and I have the similar FTO well several FTO genes came up but also the PPAR alpha gene came up that I know is a big part of ketosis. My question is can I attempt and Keto diet and Ketosis with using mainly PUFA and MUFA and still achieve ketosis with this polymorphism or am I better off to not focus on achieving ketosis?Thank you for all that you put in the world I just received you Wired to Eat book and started reading it! Love it so far!Kristin

NOTES:

FTO: https://academic.oup.com/jn/article/142/5/824/4630756
Fat Mass and Obesity–Associated Gene
Evolutionary Advantage-STRONG tendency toward obesity. Powerful adaptation in ancestral environment.

Evolutionary advantage not specific to Thrifty gene hypothesis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4031802/pdf/yjbm_87_2_99.pdf

Susceptibility to obesity (and inflammation)
https://www.diva-portal.org/smash/get/diva2:406173/FULLTEXT01.pdf

Drivers towards energy efficiency...back side of this is constrained Energy Hypothesis:
https://journals.lww.com/acsm-essr/Fulltext/2015/07000/Constrained_Total_Energy_Expenditure_and_the.3.aspx

Game theory and energy balance: http://journals.sagepub.com/doi/full/10.1177/1550147717720792

PPAR Alpha: https://onlinelibrary.wiley.com/doi/epdf/10.1111/j.1528-1167.2008.01840.x

Peroxisome proliferator-activated receptor alpha is a drug/fatty acid-activated transcription factor involved in the starvation response,

Other SNP’s like CPT-1

 

  1. (16:45) Ketone IVs / Ketone Ringer
    Stijn says:
    Dear Robb,
    Dear Robb Wolf team,For years I've wondered about using ketone bodies in IVs at intensive care, in the same way that glucose solutions are used. I imagine there being less inflammation versus the glucose, and thus better recovery. Though the effect might be minimal in a non-keto-adapted person. Then I am skipping over the entire blue light issue from all the fluorescents at a hospital. I recently watched your talk at Paleo FX, "Ketogenic Diets for Traumatic Brain Injury Keeping the Baby with the Bathwater". In brief you mention ketone ringers in an acute setting, traumatic brain injury and research in Japan. Why not use ketone bodies at intensive care, or even other settings? Have you seen research on this? Here's how I thought about it: my dad was at the ICU after cardiac arrest, and I saw the glucose syringes. Then I thought about inflammation and ketones. And I remembered reading that heart muscle likes ketones. Maybe we can save more people with ketone IVs...Please share your thoughts. I'm also interested in the Japanese research on ketone ringers, if you can link that.Thank you very much.Be well,
    Stijn De Puydt

 

NOTES:
Ketone ringer solution-
https://iubmb.onlinelibrary.wiley.com/doi/pdf/10.1080/152165401753311780

MCT Keto diet: https://iubmb.onlinelibrary.wiley.com/doi/pdf/10.1080/152165401753311780

High glucose load negated benefits!!

 

  1. (20:54) Monkfruit

G says:
Hi. Can you briefly give me the straight dope on Monkfruit? I heard it doesn't spike your blood glucose levels making it a good alternative to sugar. I'm also guessing it still triggers pleasure centers in your brain which can lead to craving sweets.
My girl wanted to know how does Monkfruit Maple Syrup differ from 100% Pure Maple Syrup?
Thank you for your time,
g
Notes: https://www.nature.com/articles/ijo2016225

Generally not a huge effect: https://www.nature.com/articles/ijo2016225

 

  1. (24:07) Alternatives to the classic Norcal Marg
    Colin says:
    Hey Rob, I like that you are back to doing some Q&A's and Nicki did a good job being your cohost. Do miss the ever large and in charge Greg Everett's humor though, "how does gravel burn," classic. Anyways, what are your thoughts on a Bone Broth Bullshot in lieu of your Norcal Marg? Potential pro/cons? On a second note, what if you were to add some glycine to that Norcal M? Give just a little sweetness and I would think there are some potentially extra benefits to that addition.. After listening to Chris Masterjohn's panel discussion on glycine, that crossed my mind.  Curious on your take. Thanks for everything you are doing (Paleo, health, keto, sustainability, controversial truths, etc.). While you are winding the clock back a little, you should get the Kraken on and let him destroy some questions.

 

  1. (27:44) Exercise induced HypoglycemiaGreg says:
    Robb, hoping to get your insight into a problem I am experiencing. Non-diagnosed Diabetic. 6'1", 200 pounds, athletic build. Blood sugar drops into 60-69 mg/dL during moderate-intense exercise with moderate hypoglycemia symptoms. Measuring glucose (morning fasting 105-120 mg/dL, 2 hr post-meal 120-130 mg/dL). Chewing gum during exercise helps modulate glucose levels but still seems like there should be a better solution. Grain consumption 1-3/week. Limited sugar intake. Water and coffee w/heavy cream primary liquid consumption. Adrenal labs (normal DHEA, high normal cortisol). Worried Keto diet may further exacerbate during exercise. Any insight is greatly appreciated.

 

  1. (31:46) Adaptogens and Gut Microbiome adaption

Eric says:

Digging the return of your podcast and the new format!  I have a couple of question submissions….

  • We interviewed folks live for the Meatcast at Expo West, and the most consistent “trend” everyone noted from the show was “adaptogens” – what are your thoughts on adaptogens?  Flash in the pan fad or the unicorn cure to cancer?  Surely it can’t be anything in between
  • Does our gut microbiome have the ability to adapt/evolve as we age, or is it “locked in” at a certain age?  We hear often that our exposure to good bacteria as a child impacts our autoimmunity later in life.  Whats so critical about those childhood years?  Is it simply our ability to adapt declining as we age?

 

  1. (38:53) Good workout regimen for novice?
    Joe says:
    Hi Robb & Nicki,Can you recommend a good resource for a workout regimen? Right now I do weight training circuits Monday, Wednesday, Friday. Cardio Tuesday and Thursday, usually one cardio session is an interval (3x 30 second all-out exertion on an elliptical and the rest of the 20 minutes at moderate pace). I do a circuit for 6 weeks, then just do cardio for a week then start a different circuit for the next 6 weeks. Etc.I'm currently doing alternate daily fasting on my circuit days. Good sleep, good energy. I'm just wondering about new/more efficient ways to mix up my workouts as I'm still following what I did circa the early 2000s.Thanks,
    Joe

 

Twitter: @RobbWolf
Instagram: @dasRobbWolf
Facebook: @RobbWolfOnline

Direct download: PaleoSolution-389.mp3
Category:general -- posted at: 12:00am EDT

This week on Episode 388 of the podcast we have Cavin Balaster, author of the new book How to Feed a Brain. Cavin survived a two story fall, was comatose for 12 days, suffered from a diffuse axonal injury (DAI) and had less than a 10% chance of recovery. Cavin has a very interesting experience of recovery from a severe traumatic brain injury, and has done a great job of digging into info to help his recovery, and is a very inspiring person with a great outlook. Listen in as we chat about TBI’s, recovery, and more.

Show Notes:

00:00 – Summary/Pre-Intro
3:15 – Intro and Traumatic brain injury (TBI)
5:50 – Cavin’s background and brain injury
8:30 – Nutrition sparking Cavin’s study
10:58 – Greatest challenges Cavin faced along the way
15:09 – Cavin’s nutrition
17:50 – Increasing Brain Derived Neurotropic Factor (BDNF)
20:12 – Journaling
21:49 – Supplements
25:47 – Fasting
30:32 – Pfizer stopping hunt for Alzheimer’s and Parkinson’s drugs
39:46 – Cavin’s advice for TBI
45:43 – Where to find Cavin

Article: Pfizer ends research for new Alzheimer's, Parkinson's drugs

Websites:
feedabrain.com
Preview of interview series: feedabrain.com/preview

adventuresinbraininjury.com
adventures in brain injury podcast

 

Book: How to Feed a Brain

Direct download: PaleoSolution-388.mp3
Category:general -- posted at: 12:00am EDT

Hey Folks!

We're back with another Q&A episode (yes, we're going to be doing these regularly)!

If you have a question for a future episode, submit them here https://robbwolf.com/contact/submit-a-question-for-the-podcast/

 

1. (3:00) Low Carb and Low Testosterone

Steve says:
Hey Robb and Nicki!

Any ideas as to why when I switched to low carb, my SHBG shot up, and, of course, my Free Testosterone went down...not good! I heard a podcast between Asprey and D'Agostino a while back and Dave mentioned that he was seeing that in a small percentage of clients, but did not know why? Hence...any thoughts you can provide would be helpful.

Stay the course...!!!
Steve

 

2. (5:30) Can visceral fat go away without procedures?

Annie says:

Hey Robb-
Thanks for looking over my question.
I am a 51 yr old woman- 27 years with Hashi's and I was just diagnosed with Reactive Hypoglycemia.
(Additional Back story- I've recently come through a 3 yr ordeal with adrenal fatigue and whacked out thyroid)
In a recent Dexa scan, it showed that I have a layer of visceral fat (and a much higher general body fat % than I expected) which prompted my Endo/Functional Med doc to advise me to start taking Metformin (I cried- I feel like I lost ) .
The scan results explain why I can feel the solidity of my ab muscles , but still have a section in my lower belly that is distended from under my ab muscles and not the same quasi-flatness of my upper abs.
Even though I eat Low Carb/ Keto and do HIIT/Crossfit/Lifting 3-4 hours a week , I cannot seem to get the fat from this area to reduce or disappear.
Will these combined strategies( low carb, exercise and metformin) shrink fat cells or make the fat go away? Or am I doomed to this to be my new, undesirable situation? It's not simply about vanity, its actually more about how I feel in a body that is not the one I've known and had to work with throughout the majority of my life. I've always been a mesomorph/athlete and usually around 20-22% body fat naturally (now I'm measured at 32%).

My question is it possible for that visceral belly fat to go away or get smaller through my current course of action? Or is that only possible through outside tools and resources like cool sculpting? I realize that sounds pretty vain, but again, it's a big change for my body and I am not loving it at all.

Thanks Robb-

Annie

 

3. (14:01) Keto diet and raised triglycerides

Conor says:

Hi Robb,

Huge fan of everything you do! I know you are super busy, but when you get a chance could you expand on keto and triglycerides? I am a 24-year-old male, 5'10 180 and about 15% body fat, very committed to weightlifting, yoga, nutrition, and fitness in general. I just got back a blood test and I had a raised triglycerides levels, about 220. I was wondering if I can do anything to lower this or if this is even bad. Anything will help, and I will be looking forward to your response.

Excited about your upcoming content and everything you do!

Kind Regards,

Conor

 

4. (17:51) Fasting
Nate says :
How do you know when adding in fasting is appropriate? For those who have most things dialed in (sleep, appropriate exercise, etc.). Also, is doing a calorie deficit similar to the 5:2 diet (as opposed to a normal daily deficit) advisable?

Paper link: Caloric restriction does not enhance longevity in all species and is unlikely to do so in humans

 

5. (23:11) Women and Keto
Holly says:
Hi Robb,
I hear a lot of people talk about IF may be stressful for a woman’s hormones, potentially causing mood deregulation and/or hair loss. I occasionally eat more carbs to address this, although I’m not sure if I have to if I’m feeling fine. Is there any benefit to scheduled/regular increase in carbs for women, and how much are we talking about? What are the circumstances of IF being contraindicated?

There’s lots of flys in here Tony reference:
If you are ever depressed, this will fix it: https://youtu.be/WDQQfBrSUs0?t=2m13s (NSFW language warning)

 

6. (27:53) Fasting (answered with next question together in one)
Madison says:
Hello!

What is allowed during a period of fasting? Clear broth, coffee, lemon water, and tea, just water, or some combination?

Thank you!

7. (27:53) Intermittent fasting and coffee with coconut oil/milk (answered along with previous question)

Caroline says:
I'm trying to find a definitive answer as to whether having a coffee in the morning with 1 tbsp coconut oil and 2-3 tbsp coconut milk is a good thing or a bad thing whilst doing IF and trying to lose weight (16:8 or 24 hours). I usually have one around 7am and another one around 10am.  I skip breakfast and eat around 1.30pm.

Does it take me out of fasting mode and, if so, how quickly will I go back into fasting mode assuming I don't eat anything?  Blood ketone tests show that my ketones increase by quite a lot after drinking coffee this way but is it having a negative impact on weight loss because my body is burning the fat in the coconut oil/milk rather than in my body?

There are many conflicting reports and opinions (most mainly about BPC) and I can't find a definitive answer.

I found this site today which is the first one I've seen explained this way.

http://www.theiflife.com/2-meal-coconut-oil-coffee/

What's your take on it?

My main goal is improved health (as measured by improved sleep and improved cognition) which I'm hoping will translate into weight loss of around another 12kg's (lost 5kg's through keto since mid January '18).

Thanks!

 

Twitter: @RobbWolf
Instagram: @dasRobbWolf
Facebook: @RobbWolfOnline

Direct download: PaleoSolution-387.mp3
Category:general -- posted at: 12:00am EDT

And we're back with Episode 386 of The Paleo Solution Podcast!

This week we have our good friend and functional medicine practitioner Dr. Michael Ruscio back on the podcast again. Dr. Ruscio is one of the most knowledgeable people on gut health that I know. He's so knowledgeable that he actually wrote a new book on the topic called Healthy Gut, Healthy You. Listen in as we discuss a lot about gut health, clearing up common gut health misconceptions, Dr. Ruscio's new book, and more.

00:00 – Synopsis and opening remarks
3:02 – Introduction
3:39 – Dr. Ruscio’s gut book
6:01 – What motivated Dr. Ruscio to write the book
10:48 – Reading things on the internet
13:27 – Knowledge vs. wisdom
14:51 – First part of the book – gut symptoms outside of the gut
16:51 – Not all guts are the same
19:01 – Evaluating health tips
21:21 – Metabolic flexibility and clinical application
22:51 – Opinions on feeding vs not feeding gut bugs
26:16 – The biggest work mistake Dr. Ruscio has learned from
31:18 – Supplementing stomach acid
36:20 – Coffee and caffeine effects (cliffhanger)
38:03 – Non-Celiac Gluten Sensitivity (NCGS)
44:46 – Fecal Microbiota Transplant (FMT)
46:30 – Dosing sun exposure for adequate Vitamin D
48:44 – Adrenal Fatigue
52:31 – Machine learning algorithms and using a logic tree and context
58:01 – Closing remarks, book availability, and where to find Dr. Ruscio

 

Website: https://drruscio.com

Book: Healthy Gut, Healthy You

Direct download: PaleoSolution-386.mp3
Category:general -- posted at: 12:00am EDT