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

For episode 406 of The Paleo Solution Podcast we have guest Dave Korsunsky. Dave is the founder and CEO of Heads Up Health, a place where you can manage and explore all of your own health data.

1:48 – Summary/Pre-Intro
3:08 – Introducing Dave Korsunsky, How Robb and Dave met
4:54 – Heads Up Health
11:36 – Disconnected health information
13:46 – Quantified self and useful information
15:28 – HRV
16:45 – Individualized data and nuance
21:00 – API access and direct download access to reports
24:49 – Walkthrough of using Heads Up Health
27:06 – Data security
29:23 – Typical Heads Up Health user
31:44 – Heads Up Health trial and subscription
33:50 – Where to find Dave


Websites:
Data Driven Health Radio podcast

HeadsUpHealth.com

Post on Heads Up Health on our blog:
https://robbwolf.com/2016/11/03/taking-control-of-your-health-records/

Direct download: PaleoSolution-406.mp3
Category:general -- posted at: 12:00am EDT

We're back with Q&A #9 with Robb and Nicki.

Remember to submit your own questions for Robb and Nicki to answer on a future show here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

Show Notes:

1. [2:06] Kidney Stones

Krisztian says:
I've been mostly Paleo for about 5 years now based on one of your piror books.  Overall, it has worked well for me, with one exception.  I started to develop kidney stones on a regular basis.  I finally had them analyzed and they turned out to be calcium oxalate stones.  Upon reading up on this condition, it stems from a high amount of oxalate in the diet.  Unfortunatley, most of the foods I liked on Paleo happen to be super high in oxalate... spinach, nuts, seeds, dark chocolate, sweet potatoes.  The other wammy here is that I was initially avoiding dairy on Paleo which turns out to be worse for stones because one way to counteract high oxalate intake is to match it with high calcium to avoid stone formation.  I've since gone back to eating plenty of cheese and high fat dairy in my diet.

I'm curious if this is a common issue that you've seen and I'm wondering if this is something that might be helped by going to a keto diet.

 

2. [5:33] Sugar addiction

Kathryn says:
Hey Robb,
I am really hoping you can give me some insight into why I can't seem to fully recover from sugar addiction. I have had a sweet tooth my whole life, but in recent years I have learned that I have a true addiction to sugar. In the last four years or so, I have studied a lot of nutrition, functional medicine and ancestral health perspectives and gone on a strict paleo diet for months at a time. In almost every way, a clean diet of whole foods makes me feel amazing (better sleep, clearer skin, joints and movement feels better, etc.), except, I become very depressed. It's not a mopey, weepy kind of depressed, it's literally a depression of all feeling, like I feel very little at all. But I do sometimes feel really, really irritable, or sometimes bouts of rage that don’t match the situations they arise in. But most of the time, I just feel blah. I thought this would go away after a couple of weeks or even a month or two of eating clean, but it didn't. In happy or exciting moments, it was like I just couldn't feel those emotions fully. I also noticed that I didn't crack jokes like I usually do or feel like being social. All my feelings were dulled. Even sad ones. And when I did fall off the diet, and eat sugar, I immediately felt cheerful again. To me, it seems that the years of sugar abuse have altered my brain enough that without sugar, I can't feel normal emotions anymore. So my question is concerning healing my brain. Is it possible to reverse these effects? The longest I have gone on a strict paleo diet is three months. I admit it was hard to keep going when I just didn't see myself ever feeling happy again. If it's possible to heal my brain and increase its capacity for proper dopamine signaling again, are there certain therapies or supplements that can precipitate and accelerate that healing? Perhaps I am ignorant of some other factor or mechanism at work here. I would be grateful for any insight or help you can give. Thanks for the incredible work you do to bring to light the truth about human health and nutrition.

Notes:

Carb 22: https://carbsyndrome.com/nutraceuticals-new/

STEM Talk Episode 69 (David LeMay): https://www.ihmc.us/stemtalk/episode-69/

 

3. [11:32] Metabolic Flexibility and Weight Loss/Maintenance

Julia says:
Robb and Nicki,
I am very interested in the concept of metabolic flexibility and eagerly waiting to hear your upcoming lecture on this topic. Intuitively it makes sense that given variation in season and climate that humans would have relied on a menu of macronutrient combinations. My question is: how can developing metabolic flexibility be used as tool for weight loss/maintenance? I have been about 90% ketogenic for the past 28 months; the other 10% would be high carb meals which I have allowed as a metabolically flexible person. I can swing in and out of ketosis with ease; however, I have noticed that if I go through periods of higher carb, it does result in weight gain which is tough to lose even when reentering ketosis. I do crossfit almost daily and practice the 18:6 IF schedule, and I don't notice either of those things affecting my performance. Thanks!

 

4. [16:31] Low afternoon energy

Laura says:
Hi Robb and Nicki,
Thank you both for all you do! I've been a huge fan since 2010 and admire your relentless pursuit of the truth when it comes to health and nutrition.

My question is about my extremely low energy in the early afternoons. I know it is a common complaint, but I feel like I've done everything I can to fix the common mistakes  that lead to the afternoon slump, and I also feel like my exhaustion is too extreme to be normal for my age and health status.

I'm 32 years old, I eat low carbish (75-100g most days), have toyed with keto, eat mostly paleo with the addition of some dairy and occasional non gluten grains. I do crossfit 3x/week and spend most of my time chasing my 2 year old around. My sleep is good most of the time, and I do not have any major life stressors that effect me currently. No diagnosed health conditions, no rx meds.

I had bloodwork done recently, and my doctor was very impressed with the results, especially my blood lipids. A1c was 4.8, C-reactive protein 0.8, no thyroid antibodies present. Fasting blood sugar 78. The only things that were slightly out of range were homocysteine (slightly low at 4.6), Uric acid low at 2.4, serum iron slightly high at 148, and my free T3 was a little low at 2.5. Another Doctor years ago prescribed me naturethroid but I never took it.

Ive tried changing my diet in every way imaginable to try to combat a possible hypoglycemic or food sensitivity related slump after lunch.  I've eliminated various foods that people can be sensitive to,and ive even tried more carbs in the morning, but that leads to blood sugar imbalance and cravings all day. As a result, my breakfasts and lunches would fall under the keto umbrella, as I feel better when I eat carbs later in the day.

The only thing that seems to slightly help is not eating at all, but I just get so hungry! My activity level is fairly high and I don't feel like I'm a great candidate for intermittent fasting at this point.

My mom, who has had MS for about 30 years, does not eat all day and only eats dinner because she's says eating makes her tired. I just can't handle not eating at all, and I do feel fatigued and hypoglycemic if I try to skip meals.

Thanks for reading and for all you do!!

 

5. [23:08] Carb test and ketosis

Carl says:
Hey Robb,

I read Wired to Eat while I was pretty deep into a ketotic cycle, so I didn't immediately get to the 7-day carb test. Years of self-experimentation have led me to a relatively low carb (<50g/day) Paleo diet with an occasional 48 hour fast, an occasional ketotic cycle, and a very occasional carb re-feed. Genetic testing revealed some SNPs that predispose me to insulin resistance, and others that positively affect my fat metabolism, reinforcing the fact that I look, feel, and perform better eating in this fashion. I do enjoy my occasional carb binges, so I'd like to perform the carb test in order to whittle my food selections down to those least damaging to my metabolism; but I'm concerned that my postprandial blood glucose readings will be skewed upward because I don't regularly eat more than ten or fifteen grams of effective carbs at a time. Should I bring my daily and per-meal carb intake up for a certain period of time before starting the carb test, or is a 50 gram bolus of carbs small enough to give me a true measure of glucose tolerance for the purpose of food selection? Thanks in advance.

6. [27:30] Creativity and Writing Process

Peter says:
Robb,

I hope all is well. I'm a big fan of the Podcast and excited about the Q & A return.  I have a two-parter both within the same general idea.

FIRSTLY:
I'm a writer and I am alway curious about how others approach the creative process.  I was curious if you could elaborate on how you approach writing and creativity in regards to balancing an active lifestyle? And how a typical day when writing might look.

For example -- Do you do things like meditate? What time of the day do you write? Where do you write? If you write in the morning how do you reconcile with hanging outside first thing in the morning to get some sun?  If you do Jujutsu around noon and roll for 2 hours how do you write around it?  You've mentioned eating big meals in the morning, if you're in a heavy writing period, is this a habit you stick with? Oh by the way, you have a wife and kids... how do you balance it all?

Do you still do caffeine?  Do you force yourself to take breaks during writing?  How do you avoid sitting for 5/6 hours straight?

Sorry for all the questions, I've just been thinking about this a lot lately as I enter into a career pursuing my passion as a writer while trying to balance and prioritize my health.  As I am sure you can attest, writing can be all consuming if you let it and setting boundaries is vital -- though difficult, especially if you're in "the zone."  So I'd love to hear your thoughts.

[33:18] SECONDLY: 
I'd love to get your thoughts on the mechanisms at play when writing or doing anything else that requires intense mental focus in regards to willpower.  Correct me if I am wrong, but it feels like for me, many aspects of writing and maintaining a healthy lifestyle (choosing healthy food over shitty stuff, hitting the gym, walking, etc.) can drain from the same willpower tank (if not just psychologically, and physically -- physiologically as well).  This isn't to say that both can't exist -- rather does one need to be given priority based on ordering of events throughout the day? 

For example, I feel my creativity comes to me first thing in the morning.  If I were to wake up and hit a Metcon first thing, I feel my creativity gets depleted from the shared willpower tank.  I feel this to be true with little things that chip away at my early morning start time as well.  For example, taking the time to make a big healthy breakfast, sitting in the sun, even a short walk, all delay me tapping into when I feel I am creatively primed -- but is it worth the sacrifice of my health?

I was curious if you have any thoughts on when or how you prioritize creativity.  Or maybe this is all just a bunch of bullshit like Robert Rodriguez says -- and our creativity is totally out of our control. 

Anyways, love the show and everything you do.  If I had more time, I would have written a shorter letter.

Regards,
Peter

 

Direct download: PaleoSolution-405.mp3
Category:general -- posted at: 12:00am EDT

We're back with Episode 404. Our guest this episode is Scott Nelson, co-founder of Joovv red light therapy.

Show Notes:

1:46 – Summary, Pre-intro
3:34 – Intro to Scott Nelson and Joovv
4:30 – How Scott got started with Joovv
8:27 – Red light therapy vs traditional saunas
12:08 – Hormetic stress
14:10 – Penetration of red light
16:25 – Time of day to use Joovv
21:14 – Where you can find more info

For more research info, search PubMed for photobiomodulation or LLLT

Website: https://joovv.com/

Direct download: PaleoSolution-404.mp3
Category:general -- posted at: 12:49pm EDT

For episode 403 of The Paleo Solution Podcast we have guest Dr. Anthony Jay. Dr. Jay has a Ph.D. in biochemistry and researchers stem cells and epigenetics at the Mayo Clinic in Rochester, Minnesota. He is also the president of a AJ Consulting Company which provides personalized diet, sleep, and training programs based on DNA. Dr. Jay is the author of a bestselling book on artificial estrogen chemicals that is influencing international laws regarding plastic use and disposal. His book is called “Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile.” 

Show Notes:

1:47 – Pre-intro/Summary
3:10 – Dr. Anthony Jay Intro
4:16 – Fertility
6:00 – Ancestral norm and progression of estrogen and testosterone
9:25 – Estrogen vs Atrazine
12:57 – How estrogen works in the body
16:52 – Epigenetic impacts
18:23 – Timeline of exposure effects to artificial estrogen
23:46 – Lifestyle effects
25:12 – Things that cause testosterone to drop
27:12 – Stem Cells
27:40 – Micronutrients causing testosterone drop
31:08 – Sourcing meat, estrogens in meats, and mold estrogen Zearalenone
35:45 – Plastic containers, BPA, and pthalates
40:32 – Soy, flax, and phytoestrogens
46:25 – Biggest sources of artificial estrogens
52:55 – How to get rid of artificial estrogen in your body, and saunas
57:46 – Anthony’s current research
59:40 – Where you can find Dr. Jay


Website: https://www.ajconsultingcompany.com/
Good products to use: https://www.ajconsultingcompany.com/whatiuse.html
Book: Estrogeneration

 

Direct download: PaleoSolution-403.mp3
Category:general -- posted at: 12:00am EDT

We're back with Episode 402 of the Paleo Solution Podcsat - Q&A #8 with Robb and Nicki.

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. [2:48] Diet after colectomy

Neil says:
Hi Rob, I have recently just had emergency colectomy surgery (unzipped the front of me)
so I have 2 questions I hope you can help me with, first; how should I structure my diet I.e food choices, I’m still having lots of loose stools and food still isn’t digesting properly, feel like I need to slow down the process.
Second one, I’ve lost a hell of a lot of weight nearly 20 lb in 2 weeks, so I’m keen to start some sort of exercise routine, how would you ease back into it and over what timescale

Many thanks, keep up the good work

Neil

2. [7:06] Blood sugar

Rodi says:
Hello, real simple question. I've listened to Robb talk about it being beneficial to not  exceed 6.4mmol/120mg/dl 2 hours after a meal but does it matter how high my blood sugar goes before that 2 hour period if it it's at an acceptable level come that 2hour threshold. I always find my blood sugar below 6.4mmol by 2 hours but I sometimes notice it is above that at around the 1 hour mark. Hope to hear back soon.

Regards

Rodi

Notes:

https://www.specialtyhealthwellness.com/offer/robb-wolf-wired-eat-panel/

3. [10:39] Question on PSMF vs. a low protein fast day

Andrew says:
Hi Robb (and/or trusted associate), I signed up for the Keto Masterclass last week but have been following you (figuratively) since April of 2013. My goal back then started with Health and Fat Loss as I had gained some weight when our 3 kids were born in 6 years. At that point I started Paleo, and after 3 months I felt so good, and was "the healthiest patient in the clinic" according to my doctor when I went in to get bloodwork, that my focus changed to improve body composition without sacrificing health. I'm okay with where I'm at now but hoping this keto approach will get me over that last hurdle. I had a dexa last year and was at about 22% body fat, would like to get under 15. I'm 6'0, about 200 lbs, and 39 years old.  I've tried all different things over these past 5 years (always keeping Paleo as a backbone) but haven't been able to get there. So that's my recent history in a nutshell. I'd love some advice on something new I wanted to try out along with this new keto approach. I've been all-in on with the restricted eating window for the past few years (about 16 hr fasts or more) and was thinking I'd mix in a low-protein day on Mondays. I liked hearing what you had to say about giving your body a break from processing proteins for one day a week. I heard Ben Greenfield advocating for that as well. But then I heard your most recent podcast on PSMF with Emmerich and that seems to make a lot of sense too. So, for someone who is doing keto and has a focus on getting from 20% body fat to sub-15% body fat, which approach would you suggest? A 1-day protein fast, or a 1-day PSMF? Or both? I think I could do both if you dont think that's too much. Thanks for your time!

4. [19:05] Help me understand Healthy Oils!

Trent says:
Hi Robb,
I love fat.  However, I find myself "afraid" of many oils and really limit myself as much as possible to your recommendations.

What is your take on a recent Men's Health article promoting the Nordic diet, and it's focus on rapeseed (canola) oil?  The article touts the benefits of this oil, but it has been on my naughty list!

In other news, one of my treats always has to be potato chips, and I often look for variations.  One such is the brand Boulder Canyon, which uses avocado oil in the frying process.  Do these chips offer me any solace, or does the high heat from the deep frying end up spoiling all the goodness that avocado oil has to offer?

I love your work, thanks for all you do!

5. [26:07] Keto and lifting

Nate says:
Hey Robb! I have heard you talk in the past about some activities not jiving with keto (crossfit, glycolytic) but what other activities does this encompass? For someone who wants to get into lifting (namely a bodybuilding type routine) are there any conflicts/considerations that should be taken into account: such as high reps and glycogen depletion, workout frequency/length, etc.?

6. [28:12] Overtraining question

Dustin says:
Hi Robb, my name is Dustin . I’ve recently started listening to your podcasts. I have a question that has been really troubling me and after listening to your podcasts ( on episode 14 now) I’m hoping you can give me some advice .

I’m a marathon runner , and just enjoy working out for personal health . I work a full time job as a machinist . For 12 hours 4 days a week I’m constantly on my feet, constantly lifting heavy metal parts 75+ pounds . Im worried that if I’m doing all of this heavy lifting and moving everyday that I may not be benefiting from any workouts because of the lack of rest my body gets due to work. I’ve recently adopted the paleo diet hoping that eating right will help. But I still worry it may not be good enough . I dropped my workouts down to only 2 days a week. Focusing primarily on core workouts and the big 3. Dead lifts, bench press, and squats. Then I also run 3 times a week.
Can you please give me some feedback on how I can optimize all the work I’m putting in if I’m working this hard labor job . I feel as tho this is a question that a lot of people in my line of work could relate to.

I hope to hear back , love your podcasts. It’s all I listen to while I’m at work !

Direct download: PaleoSolution-402.mp3
Category:general -- posted at: 12:27pm EDT

For Episode 401 of the podcast we're here with Q&A #7 with Robb and Nicki.

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. [3:41] Fasting and silent reflux

Kristin says:
I can't thank Robb enough for the impact he has had on my health!  I have been following him for years, i was paleo for 5 years before doing the carb tests in Wired to Eat.  Much to my surprise, i was sensitive to every single carb i tested.  I immediately went the keto route, and have been so thankful.  Not only have i lost 32 lbs and feel a lot better, this has greatly benefited my vision.  I have retinitis pigmentosa, and i was shocked by how much worse my vision was during the carb testing.  I feel that learning this will definitely help prevent my vision loss from progressing as rapidly as it would have with higher carbs.  My mom is almost totally blind, so i am doing everything i can to prevent the same fate.

After about 8 months of keto, i discovered i have silent reflux.  I was baffled, as i have never had any problems like this before.  I tried everything, the supplements, raising the bed, eliminating foods, and nothing helped.  Then, we went on an 8 day cruise, and my reflux wa gone!  It dawned on me that i was eating three meals a day, instead of my usual two within a six hour window.  I have continued to eat three meals a day, since returning home, and still no reflux!  My problem is that my fasting blood sugar is higher than it was while i was fasting.  It's not terrible, but i am noticing a bit worse vision while it is higher.  I am normally in the 70s or 80s, and now am regularly in the 90s.

What is your thought on a possible correlation between fasting and silent reflux?  I am a healthy weight, don't drink, don't smoke, and don't even drink coffee.  I started fasting about a year ago, so that wasn't anything new.  I likely had reflux for awhile before i realized it.  Another side note, like Robb, i was also on a form of tetracyclene for many years as a teenager.  Is SIBO something i should consider as a cause of the reflux after that much antibiotic use?

Sorry this is so long, i just felt some of the details were necessary!  I really appreciate everything you do, and i can honestly say you have tremendously impacted our entire family's health!

Notes:

Specialty Health blood work

link to Dr Ruscio's book Healthy Gut, Healthy You

2. [9:52] Keto protocol for lower belly fat / excess skin?

Peter says:
Hey Robb and Nicki,

I'm loving the return of the Q&A -- and especially the addition of Nicki (now I can get my girlfriend to listen without her feeling like I'm jamming my male-centric "unorthodox" health podcast down her throat -- no offense Robb, but now she can relate).

I've been Keto for a while, loved the tips from the MasterClass and recently finished the Ketogains bootcamp, with Luis -- both lead to a big transformation, 22 percent body fat down to 13 percent and still going.  Only lost about 4 lbs, but put on a bunch of lean muscle.

Here's my question -- most of my fat is held in my lower belly flab.  I've never been this lean, but I've also never been super fat.  Nor did I lose a bunch of weight really fast -- point being, I'm not sure if I'm dealing with excess fat or skin, but I don't care cause it's flabby.

Plainly put, how can I get rid of this?

I swear at one point, I heard you (Robb) talking about a ketogenic diet with limited protein and prolonged fasting for obese people that have lost a lot of weight and have excess skin -- even in place of skin surgery...

I am curious could this approach possibly be a good protocol for getting rid of last amounts of skin/flab/fat once one has achieved a desired body comp -- for example if I get to single digit body fat and still have the flab, could I bump up my fat macros and reduce protein?

If so, what might those macros and the protocol look like?

Basically, I want to look like the shredded, and tight, animal that is always timidly posting shirtless selfies to the dasrobbwolf instagram account... You know, the "Writer" that killed an Elk with a stick on I, Caveman... I'll have what he's having...

Anyways, love what you all do.  You've been the pioneers of a revolution and helped a lot of people.

Keep up the great work.

3. [21:45] Terrahydrite

Mike says:
You guys know anything about Terrahydrite? Good, bad, snake oil?

4. [23:28] Emu Oil

Dawn says:
I have listened to a couple podcasts about Walkabout Emu Oil and how great it is. I haven't been able to find where you've ever mentioned this supplement. What are your thoughts on it? If it is as great as it sounds, then would you still have to take fish or cod liver oil or could you just take the emu oil since it has omega 3's? My main goal to assist my paleo/keto diet in fighting inflammation from PCOS.

5. [26:25] Avoiding sunburn during excessive sun exposure at work

James says:
CONTEXT: 26yo Male, eating full paleo, lifting 3-4 times a week and working an outdoor labour intensive job. Moderate to high carb intake on training days (100-150g) sub 50g cards on non training days. Northern European descent brown hair brown eyes, medium pale complexion - tans well. Recent vitamin d status test 42ng/mL

GOALS: Avoid skin damage, gain as much benefit from outdoor working as possible.

Hi Robb and Nikki,

Really enjoying the q&a format, here's my input..

I travel a lot for work, in the coming months I'll be travelling to some fairly hot, sunny countries: Mexico, Chile, Pakistan.

My work involves me being outdoors at sports stadiums for full days on end with very little shelter and due to my Northern European genetics I don't do well with intense sun exposure in the short term. However having previously lived in Australia for a year I adapted well, being able to moderate my exposure, and within a few months was able to spend hours outside without burning.

I would like to avoid using sunscreen where possible and enjoy the full benefits of the sun on my skin during my working days, as such how can I pre-condition my body to tolerate these intense bursts of sun exposure when I live in a predominantly cloudy, cold country? I'm thinking vitamin d supplementation, possible intelligent use of UV tanning beds? Any dietary tweaks worth considering?

Thanks in advance, kind regards

James - hope there's no flies in here!

Notes:

1-https://sundots.com/
polypodium leucotomos

2-https://www.consumerlab.com/answers/do-any-supplements-help-prevent-sunburn-or-skin-damage-from-sun-exposure/supplements_for_sun_damage/

Zeaxanthin: https://amzn.to/2KOqLH3

I, Caveman episode where Robb takes down the elk: https://www.discovery.com/tv-shows/curiosity/full-episodes/i-caveman-the-great-hunt

Direct download: PaleoSolution-401.mp3
Category:general -- posted at: 12:00am EDT

We're back with the big 400! For this episode of the podcast we have guest Dave Feldman. Dave is a software engineer that began researching cholesterol and lipoproteins. If you want to learn some new info about cholesterol and lipoproteins, this is a super interesting one!

Show Notes:

1:47 – Summary/Pre-Intro
3:19 – Dave Feldman Intro and background
4:45 – Cholesterol/Lipoproteins change and keto
10:30 – Dave’s experience with drastically changing lipoprotein number
12:00 – Role of lipoproteins and cardiac events
20:24 – No good reason to have high energy in the blood
23:50 – Engineering view of the human operating system
25:42 – Fat storage, and why lean people can have higher LDL cholesterol
28:46 – How to distinguish between lean person’s and overweight person’s lipoprotein patterns, and lean mass hyper-responders
33:02 – Dairy (saturated, monounsaturated, and polyunsaturated fat) and carbohydrate’s effects on lipoproteins
40:26 – Minnesota coronary experiment
41:50 – Don’t blame the mirror for how bad you look
44:25 – Dairy, hyperpalatability, and whole unrefined foods
46:12 – Dave recording cut out, send us questions for a part 2 followup with Dave

Website: http://cholesterolcode.com/
Twitter: @DaveKeto
Facebook: https://www.facebook.com/DaveFeldmanLC/

Direct download: PaleoSolution-400.mp3
Category:general -- posted at: 12:00am EDT

We're back with Q&A #6 with Robb and Nicki for Episode 399 of the podcast.

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. [3:24] Book recommendations for us nutrition nerds.

Sarang says:
Hey Robb,
You have been successful in making me and thousands of guys like me to become total "nutrition nerds". We have all been listening to your podcasts from months/years and reading all kinds of books and blogs we can find to quench the thirst for more knowledge. For some reason, its a highly addictive subject and I'm thinking and reading about it most of the time.
It would be great if you could list out some books that are knees deep in the science and not just superficial advice. The whole paleo/nutrition community would be thankful for that.
Thanks in advance!

Notes

1-Kung San: Men Women and work in a foraging Society- https://www.amazon.com/Kung-San-Women-Foraging-Society/dp/0521295610

2-African Exodus: The origins of Modern Humanity-https://www.amazon.com/African-Exodus-Origins-Modern-Humanity/dp/0805058141

3-The Rational Optimist: How Prosperity Evolves- https://www.amazon.com/Rational-Optimist-Prosperity-Evolves-P-s/dp/0061452068/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1529600750&sr=1-1

4- The Ascent of Money: A Financial History of the World-

https://www.amazon.com/Ascent-Money-Financial-History-World/dp/0143116177

5-Lecture Notes on human metabolism- http://watcut.uwaterloo.ca/webnotes/Metabolism/

2. [13:03] Liver Stress

Maryann says:
First, thank you and Nikki for all you have done and sacrificed to spread the message of clean eating and sustainability.

Do you know of or have your read any research on possible liver stress associated with consuming the amounts of protein recommended in the keto gains calculator for a 57 year old female athlete? 

I will elaborate if you need more background information.

Sincerely,
Listener #7

3. [16:38] Protein needs Bodybuilding Keto - Muscle Gain

James says:
For an intermediate to advanced ketogenic bodybuilder/powerlifter looking to maintain muscle mass during a cut; what would be your initial recommendation on protein consumption?

Same question for building muscle.

Also: much research seems to have been done on fat loss. Are there any studies showing the performance of the ketogenic diet when t comes to muscle gain versus a higher carb approach? Maybe less muscle gain but fat free?

4. [21:33] Keto and true HIIT

Greg says:
Hi,
I eat a Targeted Ketogenic Diet (TKD) and do Crossfit.  I primarily consume more significant amounts of carbohydrates (max 20g for 195lb male) before doing classic CrossFit workouts where HIIT is part of the workout.  I do this because:

1.  I perform better than without the carbs.
2. I feel and recover better afterwards.
3.  I am afraid of my body going catabolic because it can't get energy fast enough during workouts.

A lot of what I've read about Keto and exercise deals with endurance workout and weightlifting.  What is the best approach specifically for Keto and HIIT for optimizing performance and/or safety (avoid going catabolic)?

Thank you!
Greg

5. [27:12] A question about having carb withdrawal symptoms despite very high blood ketones.

Rob says:
Hi there,

I was wondering if you could shed some light on my usual response to being in ketosis.

I've been on a very strict ketogenic diet for about 6 months now. I've tested my blood ketones hundreds of times using an Abbot Freestyle meter and I'm almost always in the 1mmol to 3mmol range. I have experienced some of the commonly talked about keto symptoms such as occasional feelings of euphoria, appetite suppression (sometimes to the point of nausea if I've consumed a lot of fat), trouble sleeping due to that buzzing ketosis feeling in the body some speak of.

The trouble is I don't seem to do well when my ketones are derived from my own body fat, or at least it appears that way. I say this because I still often feel classic "carb-starved" feelings if I haven't eaten (irritable, trouble concentrating, etc). Eating lunch solves that, but this seems strange given that my ketones could still be at 3 yet I experience those symptoms. Perhaps those very few carbs in the lunch are what my body wants or perhaps my body prefers ketones from other sources than my own body fat.

What has pushed me to a breaking point is a water fast I attempted this weekend. I began my fast after lunch on Friday (extremely low carb high fat) and during the fast felt exactly the same as I have on any fast I've ever done pre-keto. It was really difficult. I was irritable, had headaches, trouble concentrating the exact same feeling as a carb withdrawal. I was testing my ketones frequently in the days leading up to the fast so it should have been a breeze, in theory. And yes, I took plenty of sodium, potassium and magnesium - it doesn't change it at all.

To thicken the plot further, I tested my ketones regularly throughout the whole fast. On Friday night they were about 3mmol and by Saturday lunchtime they were up around 4. By Sunday lunchtime they were up at 5-6 mmol yet I still felt like I was in serious carb withdrawal! Is it possible that ketosis is just not for me? I've heard Dom D'agostino mention that a minority of people don't thrive in ketosis.

Any help would be appreciated!

Rob

6. [35:30] Keto and Picking a Primary Care Doctor

Kilson says:
Hey guys! Huge fan of the show! I just read through "Wired to Eat" and really enjoyed it. I think it is a really good "catalyst" for getting started in the right foot. I've been messing around with Keto for a while now. Almost 3 years ago I was walking around at 357lbs and found out about keto, started boxing and lifting and made it down to as low as 250lbs! After some injuries and some life struggles I flew back up too 300lbs. For the last few months I'm back on the grind and trying to make it back down to a weight I feel good at. Big part is thanks to podcast like yours! So thank you very much! Oh right!... The question...
I haven't gotten a physical or seen a doctor in a while now. Maybe close to two years. I'm having some trouble picking a Primary Care Provider. What are some things you look for in a Doc? Do you use some sort of platform to find a doctor who is in the know about stuff like Paleo and keto? I really want to get on top of this and find a doctor. Im from New York which is flooded with doctors but not sure who to go with. Any suggestions on how to narrow the choices? THANKS!

Notes:

SteadyMD.com

http://paleophysiciansnetwork.com/

Direct download: PaleoSolution-399.mp3
Category:general -- posted at: 12:00am EDT

For Episode 398 of The Paleo Solution Podcast we have guest Derrick Johnson. Derrick is a multi-time national championship winning Olympic weightlifter, all-time American record holder, and founder and president of the Kings of Weightlifting.

 

Show Notes

00:00 – Pre-intro and summary
3:17 – Derrick’s background and how he started olympic weightlifting
6:54 – Sports background
9:06 – Nutrition, painkillers, and knee surgery
11:57 – How low carb and keto got on Derrick’s radar
17:12 – Controlling inflammation
17:51 – Winning championships and breaking records
20:36 – Nutrition first and what Derrick is eating
31:30 – Food with Derrick’s family
32:56 – Derrick’s training
37:00 – Coaching and dealing with hard charging athletes
40:54 – Olympic weightlifting and kids specializing in sports
43:14 – Periodization and movement variability to prevent injury
45:00 – Where to find Derrick

Derrick Johnson:
Twitter: https://twitter.com/4derrick
Facebook: https://www.facebook.com/4derrick/
Instagram: https://www.instagram.com/4derrick/

Kings of Weightlifting (Derrick’s Non-Profit, free after-school Olympic weightlifting program for underprivileged youth with the goal of strengthening the community one kid at a time.)
Website: https://www.kingsofweightlifting.com/
Facebook: https://www.facebook.com/TheKingsOfWeightlifting/
Instagram: https://www.instagram.com/thekingsofweightlifting/

Direct download: PaleoSolution-398.mp3
Category:general -- posted at: 11:50am EDT

It's time for Q&A #5 with Robb and Nicki for Episode 397 of the podcast.

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

Enjoy!

 

Show Notes

1. [3:30] Are vegetables out to kill us?

Robert says
Hi Robb,

I love the new format of the podcast, and really enjoy the episodes that leave the health sphere just a little. The episode about self-defense was a great listen!

This question is really aimed to help you get rid of your pesky listeners - especially those that you've convinced to eat a meat and veggie diet. After the zero-carb episode with Dr. Shawn Baker, I decided to give carnivorousness shot. Some greasy used car salesman keeps telling me to try it and see how I look, feel and perform, so I figured might as well.

To my surprise, I didn't develop horrendous constipation, gastrointestinal distress, or even scurvy. In fact, I felt pretty damn good.

After a couple of weeks I started looking at re-introducing some higher fat foods into my diet, like avocado. In seeing who else has been down this road, I found that others stay with a carnivore diet avoid avocados, coconut, and other fatty fruits and veggies because of the high salicylate count.

Holy smokes, now I've got another thing to worry about! I have no history, signs or symptoms or salicylate intolerance, so I'm wondering if salicylate intolerance is limited to only those who exhibit intolerance to salicylate, or can modern day marvels make others intolerant to salicylate as well? Yes, I'm trying to kid, but honestly I never knew how much gluten was dragging me down until I avoided it.

At the end of the episode with Dr. Shawn Baker, he talks about how eating fruits is likely better than eating vegetables. Ignoring the fact that avocado is a fruit, is this the strategy you would take?

I know I can introduce it and see how I feel. That strategy falls apart a little when the placebo effect is strong - getting objective measurements is pretty challenging at this point. And researching this feels like I'm hitting some dogmatic areas of the internet.

What are your thoughts?

Thanks much!
Robert

Side note: I signed up for the Keto Masterclass a while ago. I've been struggling with Keto for a couple of years - I seem to respond well to the ~70-100g carb range, getting down to 30g never worked. Well, going carnivore really helped with this! The meals I was eating lined up perfectly with the ketogains macro calculator. Not sure how many would buy into it, but this could be another tool in the keto toolkit.

2. [9:14] Storage kit in case of emergency

Karen says:
Hello,

Some (or many??) years ago there was an article/blogpost (or maybe a podcast) on the website about which (paleo/keto) foods, drinks and other stuff you need to have in storage in case of an emergency. I can't find it anymore.  Do you have this somewhere? (or maybe some idea for a podcast?? :-) )

Looking forward to hear from you.

Best regards,

Karen

Notes:
http://www.icanfixamerica.com/controversial-truth-episode-21/
http://www.thesurvivalpodcast.com/tag/robb-wolf

3. [11:00] Goal: Min effective dose for gaining several pounds of muscle--3-5

David says:
Hi Rob,
I'm 46, paleo for 8yrs, but not rigid, 165lbs, 10-12% body fat. In 2008 I was in great shape, but eating an unhealthy low carb diet and had food issues.
I also hurt my shoulder and rehabbed for several months to get back to health. Also had back issues, albeit minor. I have always been good at backing off before major problems arise, except with the shoulder.
I found Doug McGuff's book and a trainer who promoted that type of training as well and have been pain free ever since. I lift at a gym 2x/wk and do one-limb eccentric movements 7 reps with 10 sec negatives, then switch and resetting with help from other hand. Rest 1 min and do a regular set of 8-10 with 5 sec negatives. This is all machine for chest, legs, and a mix of the other parts of body. Wed workout is chest, back, shoulders 2 exercises each, and Fri is legs and arms-bi's and tri's.
I really have grown to like the high intensity nature of the work out and have come to terms with sacrificing my former size --180 and in good shape.
I'd like to be able to get bigger, without injury risk and extra time. I am guessing it takes much more sets and reps, and want to do it safely. Interested in new ideas. Thanks and I've really enjoyed following you since I found your article in '10 on Tim Ferriss's blog.
David

Notes:
https://www.t-nation.com/training/defrancos-training-rules-for-washed-up-meatheads

4. [18:19] Maintaining a healthy gut after antibiotics

Whitney says:
Hi Robb and Nicki.  I would like your thoughts on protecting the gut after large doses of antibiotics.  A quick back story to my question is that my son had a ruptured appendix at the age of 11.  It took the doctors 4 days to figure out what was wrong and kept telling us he had a viral infection and to wait it out.  Three surgeries, two pic lines, multiple weeks of high doses of antibiotics (at 1 time he was on 3 doses of 1000mg of vancomyacin a day) and finally a case of c diff, we finally got him healthy.  I made them give him probiotics in the hospital and gave him  prescript assist on my own with the ok from his I.D. doctor.  At 15 he's seems perfectly healthy but I still wonder what the after effects of those doses of antibiotics will be down the road and how that will affect his health later on.  Are there any ways to regain what he lost in an instance like this?

Also, I know this is long so feel free to shorten it however you need.

Thanks for everything you do and know that you are making a huge impact on peoples lives out here in the real world.  Peace.

Notes:
Healthy Gut Healthy You- https://www.amazon.com/Dr.-Michael-Ruscio/e/B07912JZ8C/ref=dp_byline_cont_book_1

5. [23:24] Pork, Shellfish and Organ meats

Amanda says:
Hi! I have been searching the internet to find some articles that address or refute this thinking but I haven't come up with much.  I grew up in a moderately health conscious family.  Probably about 15 years ago, my Dad heard a couple of bad things about pork/shellfish so that was cut out of our diets.  I since have started eating pork again as I got older and ate my own food and it's become a very regular thing since I haven't been living with them.  So I supposed what they heard was from Dr. Ted Broer and his reasoning is that pigs eat garbage and don't sweat, and shellfish are bottom feeders.  So the idea is that what you're eating is toxic.  I haven't read whatever book my dad read but heard about it a lot as a kid/teenager.  I'm hoping you can help explain to me the science - how pork & shellfish are safe as long as you are getting them from a good source.  Also, are there any nutrients that we can get from pork, but not other meats?
The second part to my question is organ meats.  I have heard a lot about organ meats being very nutritious and high in iron, etc., but my mom just brought up that things like liver are filtering out toxins, so why would we eat that? Could you help me understand if that is a concern or if it isn't, why?
Thank you so much, love listening to your show!

Notes:
King San- https://www.amazon.com/Kung-San-Women-Foraging-Society/dp/0521295610/ref=sr_1_1?s=books&ie=UTF8&qid=1528821550&sr=1-1&keywords=kung+san+men+women+and+work

Paleo Manifesto: https://www.amazon.com/John-Durant/e/B00BM8APVI/ref=dp_byline_cont_book_1


6. [30:34] Keto/Paleo & Menopause

Laurie says:
Hey, Nicki and Robb!

Huge fan of your work and appreciate the science behind the 'what' when it comes to eating and training to optimize health. My question is this: what food choices, workout tweaks or other possible naturopathic supplements might I look into as I navigate the epic joy that is menopause?

Brief history for you: I stair-stepped into Paleo beginning about five years ago now (at around age 45), though I've been dairy free since my 30s. Since dipping into Keto about a year and a half ago and experimenting with macros, I think I've found my nutrition "sweet spot": around 50 grams of carbs (berries, chocolate, sweet potato), 90ish grams of protein (animal mostly, some plant proteins) and the rest from fats (coconut oils, animal fats, avocado, etc)...I'm 52,  5' 5 1/2" tall, 131 pounds and 17% body fat (per my last InBody reading)...I weight train 3-4 times a week (at least two of those super heavy), walk and garden a few days a week, run or do stair sprints every 7-10 days. Since I switched from a super low-fat, high carb, grain based diet, my HDL has risen, my triglycerides plummeted (from over 125 to 43!), my total cholesterol is improved and my fasted blood sugar is in the upper 70s, low 80s. My weight dropped from 150 and has been the same within a pound of two for five years running now...

And then: menopause. My sleeping has gone to hell with night sweats and I've had all sorts of weird food reactions since going off birth control for good four months ago. Doctor's suggestion of going off, then back on the pill a year ago seemed to do a number on my gut and I became a mess. So I went back off the pill four months ago and did my own AIP protocol and think I found the culprits (almonds and nightshades). My gut issues are much improved and I'm trying some Black Cohosh and using Clary Sage for the hot flashes with mixed results.

So, my question: I want to be back to feeling 110% all of the time (not a big ask, I don't think), but this menopause nonsense is getting on my last nerve. Anything I can do that doesn't include artificial HRT?  My insurance doesn't cover functional medicine, naturopathy or acupuncture, but I am hoping to change insurance.

Thanks for any help or insight!
Laurie

Direct download: PaleoSolution-397.mp3
Category:general -- posted at: 12:00am EDT