Tue, 27 February 2018
You asked for it, and we delivered. We're back with a Q&A episode!
If you have a question for a future episode, submit them here https://robbwolf.com/contact/submit-a-question-for-the-podcast/
1. (4:41) Ketosis and Carbohydrate timing
Hi Robb. I don't know if this will reach you, but while listening to your podcast and reading your first book, a hundred questions pop into my head. This is one of them. I thought about asking my doctor, but I knew a blank stare and a sweaty forehead would be his answer. So here goes: Does frequency of carb intake play a role in disrupting ketosis? For example, if I am going to eat 150 grams in total of carbohydrates today, will eating all 150 grams of carbs at the same meal knock me out of ketosis for an EQUAL amount of time as eating 15 grams every hour for 10 hours?* My theory is eating 15 grams of carbs an hour for 10 hours will be just enough to keep a person out of ketosis for a longer period of time than eating all 150 grams in one meal while carb-fasting for the rest of the day. I could be wrong, but that's why I'm asking the master. Thank you in advance for any time you can dedicate to the this question. Have a great day.
*Lets assume we are talking about starchy carbohydrates (rice, potatoes, etc.), not leafy green vegetables or other low glycemic vegetables.
Links: Meal frequency and timing in health and disease-PNAS
2. (9:34) Genetics and Keto
Robb mentioned in the Paleo(f)x keto interview that he had some genetics (SNPs) that perhaps made Keto not a great diet for him, yet he gets around it somewhat with some supplementation including with Carnitine. I dabble in Keto and have made lots of progress with my health as a result. I plan to sign up for the Master Class too. I have done genetic testing already with 23 and me. I wonder if Robb could tell me the SNPs to look for to see what kind of genetic fit Keto is for me. I have a feeling I will find out in the Master Class, but would love to hear what Robb has to say or perhaps there is a link to an article or podcast that would do the trick.
Found my fitness genetic interpretation:
FTO gene is called fat mass and obesity-associated protein because it is the gene that is the major genetic risk factor for obesity. This particular genotype, rs17817449(G;T), is associated with a 1.3-fold increased obesity risk. Saturated fat may have a negative effect on blood glucose and insulin levels and increases type 2 diabetes risk in individuals with this genotype.
All sat’d fats the same?? NO.
No one asks why this is:
Sat’d fats increase endotoxemia to some degree:
1-LPS binding protein
2-Multiple hepatic cells and receptors, including LDL-receptor
3-Small, dense lipoproteins work better for this!!
In total, this FTO mutation is overall beneficial in dealing with endotoxemia dn infection. Consistent with other SNP’s I have (celiac potential, mild iron accretion). Shows direct influence of adaptations to agriculture. DAIRY really increases this for me.
3. (16:51) Familial history of cancer and the Ketogenic diet for prevention
When I look back into my family history, a boatload of people have had various forms of cancer. We've run the gamut of colon cancer, breast cancer, cervical cancer, etc... I've listened to quite a few podcasts with Dominic D'Agostino in regards to the ketogenic diet as a tool in the toolbox for combating cancer and lessening the effects of Chemo. I've also heard on various podcasts the use of periodic multi-day fasts to help expunge faulty cells from the body in hopes for cancer prevention. I've been looking into these methods of cancer prevention and wanted your two cents on the matter. I'm 32 years old, 6'2", 180lbs. I'm an endurance athlete/run coach and compete in races from 5k-100 miles. If, in your opinion, these are good tools in regards to helping keep cancer at bay, at what age should I start implementing them? How would I go about balancing a ketogenic diet and being an endurance athlete w/out completely frying my adrenals? I'm not necessarily against reassessing my performance goals to include goals of health and longevity. It's not like I'm being paid to be an upper-midpack runner.
Thanks for all that you do! Really looking forward to the new book
aka "Run Coach Clint"
Likely sweet spot for IF is 18-24hrs: https://medium.com/the-mission/the-sweet-spot-for-intermittent-fasting-9aae12a2158c
Scant evidence of periodic starvation among hunter-gatherers.
4. (24:25) Fasting impact on weight training
when doing longer fasts like 5-7 day should one stop weight training altogether or keep thing business as usual?
5. (26:32) Cycling the carbs: is it supposed to suck
Kate the Great says:
Hey guys, huge fan of the podcast, although I'm only a hundred-some episodes in and trying to catch up. Scroll down for the actual question.
I eat Paleo (duh- how could anyone listen to 100+ hours of Robb Wolf and not eat that way), which means no grains, dairy, legumes, or sugar. I'm also well on my way to converting the metabolically-resistant trifecta of my Baby Boomer mother and father and my Hot Cheeto-loving fiancé-- which seems to be the Holy Grail of Paleo living.
I actually "discovered" Paleo when my fiancé and I did a month-long no-sugar challenge. Part of the protocol involved eliminating grains and dairy before adding it back in, and I noticed how much better I felt when ate things besides grain, dairy, and sugar. Turns out there is a name for it. I shortly transitioned into low-carb Paleo, around 50g-65g/day, because I got healthier and felt better simply eating meat, fish, eggs, sardines, avocado and coconut, and low-starch vegetables.
On low-carb Paleo, I started absolutely shredding weight and dropping body fat. 16% to 12% body fat in two weeks- which was very alarming. My body adapts pretty quickly to whatever is thrown at it, and I tend to gain muscle and drop fat easily, but this was definitely unprecedented. After seeing that weight loss, listening through the podcast, and choosing to add in a few more weekly sessions of BJJ and Muay Thai, I figured it would be prudent to add in some high-carb days.
Here's the curve ball: I'm a cop who works the road, but with a balling swing-shift schedule. 4 days on/4 days off, 1:30 PM to 1:00 AM (and we get paid an hour a day to workout). From what I hear, shift work is the devil, but I haven't had any problems with it. Yet.
I started adding in a high-carb (200g) day every 8 days- it falls on my first day off. Carbs come from corn chips or tortillas at a Mexican restaurant, homemade coconut flour pancakes with banana and blueberries, and tons of raw vegetables (like a party-tray of dipping veggies with no dip).
Here's the problem: on high carb days, I feel like BUTT. Bloating, fatigue, rapid heart rate, inability to focus my eyes or even keep them open, crashing and sleeping 14 hours that night, confusion, extreme thirst, muscle cramping, headaches, stuffy nose, and mental fog. On the following day, I am sluggish to wake up, but fine by the afternoon, and absolutely slay workouts. I'm talking adding 20 lbs to previous weeks' lifts, or able to go for hours nonstop in the ring. I love what the high-carb days do for me, but I hate them in the moment.
This crash doesn't seem normal or healthy, and I can't figure out what it's coming from. Is it (1) a possible gluten exposure/cross-contamination? (2) a downer after four days of high-adrenaline work? (3) entirely too much fiber? (4) a combination of all the above? And am I giving myself the diabetes? What is the reason for this crash; is it a necessary part of carb-cycling, and how do I make it stop? I would go back to all low-carb, but I want to stave off further weight loss and pre-empt a hormonal clusterf*ck with the high-intensity workouts, high-stress job, and low-carb.
Trading Card Stats:
+27 YO female
+5'10" 150 lbs., 13% body fat (walked myself down from 200 lbs and 20% body fat as an SEC hammer thrower 5 years ago)
+Literally perfect lab blood work
+BJJ, Muay Thai, long walks on the beach and candlelight dinners during my four days off (no but really, lots of walking with the martial arts those days)
+Olympic lifting and power lifting (working off Rusin's FHT program right now, but historically have designed my own) and running (sprints or middle distance no greater than 3 miles) on work days
+roughly 150g protein, 100g fat, 50g carbs on low carb days; 150g protein, 20-30g fat, 200g carbs on high-carb days
+supplement with Carlson's fish oil, Natural Calm most nights; adaptogenic herbs or tea PRN after a high-stress work day (get shot at or crash the car, etc.)
+7 hours of sleep on work nights, 9 hours of sleep on off nights
+Hormonal girl stuff is fine.
+Health, longevity, mitigate a stressful job
+Maintain excellent PT scores (1.5 mile run, 1-minute pushups, 1-minute sit-ups, 300 meter sprint)
+SWAT tryouts in a year: involves a 24-hour physical endurance and shooting test with 80 lbs. of gear
+Continue to improve in martial arts so I don't get my narrow Paleo butt handed to me on the street by some dude who eats 7-11 hot dogs.
Huge thanks to you and the team. Don't get any ideas or anything, but I can't believe all this is free. Love and support from VA.
6. (31:20) Weight loss--How much is too much?
About a month ago, I began the sugar elimination Paleo Meal plan. I needed to lose a lot of weight. I have spinal stenosis, severe lumbar arthritis and in the right hip. high blood pressure, prediabetes, Hashimoto's disease, lactose and gluten intolerant, etc. I take medication for the high blood pressure and the Hashimoto's disease. I've been going to the gym for 18 months---working on various muscle groups and doing cardio. I lost NOTHING, but my muscles did firm up---so I lost inches. My doctor and physical therapist were both nagging me to change something to get the weight off. I met with a friend of mine who has a company called: Verri Well. She advised me to do the sugar elimination plan (meat, veggies and fruit each meal). and see how it goes. I did. Within 4 days, the chronic pain I had in my lumbar spine and right hip disappeared. I continued eating meals based on the plan and going to the gym or walking everyday. At the end of a month, I went to my doctor's office for a check in. I lost 35 lbs in the first month. My doctor freaked out saying that it was dangerous for my organs what I was doing. I needed to slow down the weight loss and put peanut butter, bananas back in my diet and lose the citrus fruits. Well, I'm not going to do that because I feel it would hinder my progress. I like the way I'm feeling. My doctor added that my heart and kidneys would not be able to take the rapid weight loss. So, I am asking you for a general opinion. If I am working out everyday, and sticking to a paleo meal plan---Is a weight loss of 35 lbs for the first month unheard of or dangerous for my organs (starting weight was 280lbs)??? If so, what should the amount of pounds be for weight loss? Or does it even matter? I can see my doctor's position if I was anorexic or bulimic. But that is not the case at all. Thank you for reading. I really need your help with this.