Fri, 19 April 2019
Here we are with Episode 424, Q&A #17!
If you want to see the video for this podcast, be sure to check out our YouTube channel.
1. [1:43] Lake vs Chlorinated Pool?
Hope you and Nicki do another Q&A soon, those are my favorites!
Heading towards summer- I'm wondering what your opinion is on lake vs typical chlorinated pool for summer fun? Our family opted for the lake last summer, and it was beautiful but between the dead fish and the posted high fecal count, I was more than a little grossed out. There is a lot of talk about kids growing up healthier when they are exposed to more dirt and germs, but what about things that can mess you over like parasites and giardia? The chlorinated pool is looking better this year!
2. [4:12] Keto & Endurance (specifically running)
Hey Robb and Nicki,
Thanks for the Q&A episodes - they've been super fun. I'm writing to ask you a question about running when I'm on Keto. I'm 45 y/o, male, 6'0", 235lbs, roughly 30% BF. I'm trying to lose some weight as the primary goal, but I love running too. My ideal workout regimen is to lift 2x per week, full body barbell-type stuff, and run 3-4 times, with runs anywhere from 4-10 miles. I've never been fast, but I've got pretty decent endurance.
Keto seems to be the absolute best way to lose weight, but I find that my runs really tank. I use a HR meter, and I go about a minute per mile slower and my HR is 10-20 beats per minute higher. The longest I've been able to maintain keto is about 5 weeks, and the main reason I fall off the wagon is this. While I'm not weighing and measuring, I am more or less following the suggestions from the Masterclass and Ketogains, and I'm focusing on getting enough electrolytes.
So what do you think is going on? Do I just have to keep plugging? Is it possible I'm not meant to run while keto? How can I speed adaptation? Lots of short slow runs? Fast runs? Slog it out for long and slow? Any advice you have would be fantastic.
3. [8:26] Carbs for Endurance Once Fat Adapted?
Robb love your insight, 47 year old cyclist typically the last guy on Earth touting low carb eating regiment, but ive been Keto over a year and have seen performance increase against my age. I presume my body has undergone a metabolic shift in fuel source, its working for me! my question is should us endurance guys still carb load to have glucose present in long events or should calorie consumption prior to long events stay parallel to our every day eating regimnet? In others words once this metabolic shift occurs in the macro perspective of ones nutrition is it assumed that the best fuel choice during ultra events should be the same? Would re-introducing glucose be a safety net or waste of calories in your opinion?
4. [14:01] High Fasting Blood Glucose on Low Carb/Keto Diet
HI Robb & Nikki!
I'm a HUGE fan and appreciate all of the knowledge and insight you share on the podcast and everywhere else you show up. :) I have eaten low-carb/keto/paleo-ish for several years now, and have done really well. I probably get less than 100g carbs/day (more like 50g), and eat an average of 100g protein/day (grassfed meat, bone broth protein, whey protein smoothies, nuts/seeds, pastured eggs, mackerel/sardines, and occasionally chicken). My fat intake is probably 90-100g/day. I am 43 yrs old, 5'4 at 118lbs with less than 20% body fat. I go on long walks daily, weight train 3/week, and throw some HITT training along with boxing in the mix. I used to be a spinning instructor and spent hours and hours on the bike each week, but haven't taught in 4 yrs and now only power walk for "cardio" outside of interval training at the gym. I have two kids, ages 4 & 8, so they keep me busy as well!
I recently (as in 2 weeks ago) bought a blood glucose meter after giving in to my curiosity as to just what my fasting BG is, along with post-prandial, post exercise, etc. I was shocked and so upset when I took my first reading one morning and it was 106!!! Since then I've been rather obsessed and am pricking my finger all day long! LOL! But really no matter if i'm fasted, just went on a long walk or weight training session, or even 2 hrs after a meal, my blood glucose is always somewhere btwn 90-110--I never get a big swing upward after a meal, even after I indulged in gf German Chocolate cake the other night! :) It has only gone as low as 83 or 87 on two, random occasions, which is making me wonder, "What the heck?!"
I've read different things online about this, but I really don't know who to trust other than you. Could it be cortisol? Could that be my norm? I was expecting my FBG to be around 70-80 based on my diet and activity level. Please advise! I'm so confused!! Thank you SO MUCH for all you do!!!!! :) :) :)
5. [18:21] Reliability of Glucose Meters
My name is Pedro Escudeiro and I am portuguese. I have been following your work through interviews and your online publications and books. I take many notes from your teachings and have been applying them in my own life, which I deeply thank. However, a few issues have arised especially concerning the use of glucometers to measure blood glucose, for metabolic control (fortunately I have no diseases). I would like to ask you a few questions.
For a year now that I use regularly a Freestyle Precision Neo device and the readings are not reliable at all. I have made many experiments, such as trying to prick my fingers 5 times in a row to observe the results. The readings are always different, sometimes 15 or more points (mg/dL). I have done the carb test as well, reproducing the same conditions and the readings also change if I test a few times and in different days. I have tried different devices too. I contacted the company to expose this issue and they told me that it is acceptable a variation of 20 points. Being so, it basically means we can't rely on this method to inform us on how the body is reacting to foods or to check glucose stability, for example, because it is always changing within the same conditions. I wonder if you have noticed this same issue and if you found a method to overcome this unreliability.
I have used also a Freestyle Libre device, which measures continually the glucose (interstitial fluid) I know there is a delay between the readings and the actual glucose level and there is also less precision than a blood glucometer. However, the same issue of unreliability is happening. The profile of the Libre does not have any match with the blood glucometer or even any correlation, one might be going up and the other down and later one changes and the other doesn't.
Since glucose levels are so important for health and performance, if the best method to check it is not reliable and trustworthy at all, it makes all the assumptions and decisions about our health, not just worthless but somehow dangerous. I wonder if you have any thoughts on this.
I hope I am not taking too much of your time and I thank you in advance.
My best wishes,
Where you can find us:
Fri, 12 April 2019
We're at it with another Q&A podcast, Episode 423!
If you want to see the video for this podcast, be sure to check out our YouTube channel.
1. [1:31] Aced the 7 day challenge like your wife! So why am I doing this???
I LOVED your book Wired to Eat. I'm a 31 year old female. 6ft, at my goal of 160ish lb, 20% body fat. Ive never been heavy, don’t have diabetes in my family. I do have a history of disordered eating - counting/restricting calories and then binge eating until a year ago when I found low carb. I’ve been on thyroid meds for a few months now, possibly because of the calorie restriction. I’ve had high cholesterol all my life and now it’s even higher since starting Keto 2 months ago (total from 274 to 336! HDL ratio went from 3.2 to 4.7! Triglycerides now 106 (non-fasting), havent had my A1C checked for awhile but it was 5.3 long before keto. going to have my LDLp and fructosamine checked soon.)
Low carb/intermittent fasting has reallly helped me maintain my weight while avoiding trigger foods. I went full Keto 2 months ago because the hunger control intrigued me. It’s gotten MUCH more tolerable, but I still get hunger pangs for breakfast and afternoon snacks daily. But for the first time in my life my very hormonal acne cleared up from keto!
Now, I took the test after 2 months keto and aced it! Every day of the challenge my glucose was similar to your wife's, even the day I ate a doughnut! So my question is... why am I doing this whole low carb thing? I guess no pimples and no trigger foods is a good enough reason; but my question is, are bad carbs even that bad in my case? Maybe my insulin response is a different picture, as my weight seems to come back easily with carbs? But it sure makes resisting cravings difficult now that I know my glucose response will be fine if I have that doughnut and I'll go back to my usual mild ketosis within a few hours if I can manage not to eat again soon after. Any tips? Has your wife changed how she eats now that she knows her blood glucose will be fine with most anything she eats? Thank you so much for your response!
2. [10:10] Beer and blood sugar
My question is this: You have mentioned many times that we should do as many N=1 experiments to see what works for us individually. I have been keeping tabs on my blood sugars, blood pressure, O2 and heart rate levels as well as several clinical blood tests (I don't visit the doctor very often, since all they want to do is shove drugs in me every time I go in). Over the years I've been able to hone in on the majority of foods or lifestyles that make me feel good and the ones that make me feel not-so-good. That said, I wanted to pose a question to you.
I have done this test over and over and am very shocked by the results. If I have a typical dinner with a salad or veggies of some sort and some meat, then pair that with low carb wine or tequila, lime and soda water (both very low carb drinks), my blood sugars will be somewhere between 130 and 180 two hours later. However, if I have beer (typically dark, because I prefer the porters and stouts) and check my blood sugars two hours later, I'm usually below 100 and sometimes as low as 80 or 78. I have tested these variables over and over throughout this past year (yes, I like my drink) and I get the same results. However, I HAVE noticed that the lighter beers, such as ales or lighter IPA's do not keep my blood sugars quite as low.
Do you know of anything that might explain this phenomenon?
I have many more questions I would like to ask you, but I'll leave it at this one for now. Again, thank you both for all you have done and are doing to keep this community going. My son keeps telling me that I should start my own blog and podcast to help spread the word about this lifestyle. When he does I always mention that I have no definable credentials, such as yours, so I'm not convinced anyone would even listen to it. So, instead I point him, and many others, to your podcast and website, along with Jimmy's, Chris's and Mark's. You're all very educational and the cornerstones of this community. Keep up the good work.
3. [15:28] High morning glucose on LCHF diet (95 mg/dl)
Thanks so much for talking one more time about that.
4. [20:12] paleo approach to skin care
***Organic Rose Hip Seed oil, Sweet Almond oil, Argan oil
5. [25:51] Weight loss and fat tissue toxin-release
Greetings from Finland!
I love your work, thank you for everything you do!
I really liked your stance on the carnivore diet as you discussed it with Mikhayla Peterson. Let's not become vegan zealots about it. I've been eating 70-80% carnivore for 6 months and feeling mostly great. Mostly because it's not all great. Which brings me to my question. What is your sentiment about the toxin-release from fat tissue during weight loss thingy? Is it real? What the science says at the moment? Have you heard of any connections with joint pain / arthritic pain or nausea with weight loss induced toxin release? I'd love to hear your thoughts about this!
Where you can find us:
Fri, 5 April 2019
It's that time again! We're back with Q&A #15.
1. [1:15] Thoughts on kids care?
I have 2 questions for you.
1. Is Palaeo a new term from your book Wired To Eat or did someone make a huge error?
2. What are your thought on kids care such as chiropractic treatment, massage, acupuncture etc when there are no obvious signs of issues but more for general maintenance as they're always throwing themselves around? My kids are 4 and 7.
Thanks in advance and genuinely love your work! Don't let spelling slow you down ;)
2. [5:56] NAD+, NR, NMN: Good or bad?
Got a question regarding NMN, Nicotinamide Riboside, NAD+, etc. I’ve read and listened to several peeps like Peter Attia and guests (e.g., David Sinclair from Harvard) tout the health benefits of NMN & NR, for those of us who want to stay young. This is all fine and dandy. (See https://peterattiamd.com/davidsinclair/) . I mean the number of people taking Tru Niagen is outstanding.... (me included).
Then Chris Masterjohn, who I love, indicated on one of his podcasts that we should be careful taking NR (and the like) as it effects methylation (a bad thing I think), with possible suggestion of having to take an exogenous form of glycine to balance the negative effect of taking large doses of NMN, NR products. https://chrismasterjohnphd.com/2018/07/26/careful-niacin-nicotinamide-riboside/
Been listening to you for years and always remember you getting a bit pissed off that your listeners wouldn’t do some research for themselves before submitting vocational questions. Well I’ve tried to read & Listen to everything there is and can’t clear the wheat from the chaff.
Maybe you can do a video or talk about this subject on your podcast?
3. [11:00] 22g Protein/Day MAX ??!
I am so curious what your thoughts are on this book in general and more Dr. Gundry's theory that we should eat around 22g of protein MAX per day, and essentially around 60% carbs. Seems like a brilliant book full of testimonies but his theories on animal product enzymes and heart health seem to be a little off to me but I am no expert!
BTW - I am a huge fan and your work has impacted my life immensely. I am the COO for a company called The Perfect Workout. I believe we are both friends with Lawrence Neal from Corporate Warrior. Anyway, thanks for the opportunity to ask this! See you at PaleoFX in April.
4. [16:09] Extended fasting and muscle loss
How are you coming on your piece regarding fasting, mTOR, and aging strategies? I ask because I'm at a point in my health journey where I've lost the ugly weight, refocused on gaining muscle mass, and would now like to shed a little bit more fat to reveal the fruits of my labor. To do so, I've been planning on getting back to a strict ketogenic lifestyle including a moderately aggressive fasting regimen. This is the same strategy I implemented during my initial 70lb, 8-month weight loss that was largely inspired by the work of Jason Fung.
I know you don't necessarily agree with Dr. Fung's opinions on fasting being a largely muscle sparing venture--which is why I've been lurking in anticipation of your work on this topic. In my journey from 230lbs to 160lbs I took part in daily intermittent fasts, frequent 36-hour fasts, and several fasts of 70-100 hour duration. Based on this experience, I didn't encounter any noticeable effect on my strength or visible musculature--even as I got down to a modest body fat percentage in the mid-teens.
With that being said, I'm very interested in the specifics of your views on extended fasting as a potential tool for cutting fat while preserving muscle--specifically as it would relate to hypertrophy-focused resistance training goals. A discussion between you and Dr. Fung on this topic would make for one incredibly interesting podcast.
Thanks for your time and for all of your continued work. Your ability to interpret and convey complex topics is unsurpassed in this field.
5. [25:56] Ketones too high?
Hi Robb & Nicki, I've been really enjoying this Q&A podcast format. I have a question I'd like to hear your thoughts on regarding blood BHB testing.
I've been hearing many people in the field saying that the more fat/keto adapted you are, the lower your blood BHB tend to be due to increased metabolic efficiency. Personally, I've been doing keto for many years now, sensibly, following the targeted protein requirement 1st, then adding in fat for the remaining fuel (as my goal is weight maintenance, not weight loss). I've never tested my blood BHB or urine ketones, just using the ketonix to test my breath ketones, which always shows that I'm in ketosis. Recently, just for curiosity's sake, I've got my hands on blood BHB testing, and my fasted morning readings average between 1.5-2.0mmol. Plus my recent urine test also shows elevated ketones (60mg/dL), which I wasn't expecting as I thought urine ketones are only present in the beginning phase of the diet. So now I'm wondering, is this normal/desirable or too high for someone who's been doing keto for years? Does this mean that I'm still not metabolically efficient after all these years?
I know you always prioritise how one looks, feels & performs, still I can't help but wonder, especially since the concept of "the higher the ketones the better" has never made much sense to me. So, yes, to put it simply, I'm asking is my ketones too high? Thank you both for your great work & your time!
Where you can find us:
Fri, 29 March 2019
We're back again with Robb and Nicki for Q&A #14!
1. [1:36] Weights while fasting?
Hey Robb! First of all just wanna say thanks for all the hard work you do to get a healthy living message out to the world. I loved your book "Wired to Eat" and I just purchased the Keto Masterclass a few days ago. Excited to learn more!
I have a question about lifting weights while in a fasted state, especially for a non-athlete. I'm fortunate enough to have a really nice gym at my office and what seems the best for me is to use my lunch hour to exercise, usually around 11 AM. I am far from what anyone would consider an athlete, but I've always enjoyed incorporating lifting weights into my exercise routines, which have been very sporadic over the years. I probably average two times a week of lifting but when I do, I try to push myself and lift heavy. Do you recommend I do this in a fasted state? What about taking BCAA's beforehand? I see these marketed mainly towards athletes. Thing is, I do have a lot of fat to lose so should I even be concerned with lifting right now? Should I focus more on HIIT type of cardio?
Also I want to start incorporating alternate days of fasting. What type of exercise would you recommend on days that I fast all day?
Thanks so much for your insights!
2. [9:59] Keto "treats" causing mischief
Robb, I've been a fan for many, many years. I just purchased the KMC about a month ago. It's been phenomenal! I've totally stalled on the macros chapter, avoiding it at all costs. I know I have to get into it, but it brings me back to some dark, bodybuilding days of yore when I measured and weighed my food. It became obsessive and caused some issues that I'm scared to have come back.
BUT, that's not why I write (although if you want to address that, I'm down - sneaky way to get two questions in). I'm writing because in one of the recent Q&As you guys did, you mentioned so-called "safe" sweeteners like erythritol or stevia possibly raising insulin but not raising glucose. Could you explain that a bit further for us laymen in the crowd? What is the mechanism for that and how does it play out? I was doing well on ketosis (although it took me months to become fat adapted), then I started making a keto treat here and there that turned into outright insane, nonstop binging type behaviour that left me bloated, gassy, kicked out of ketosis, riddled with inflammation and having intense cravings. So, I made more "keto treats" and my weight all piled bak on. It felt like when I used to go bonkers on paleo treats. I've been told these sugar subs don't cause this effect, but I'm not buying it. Robb, what is wrong with me??!
I grew up munching on antibiotics and spent five years of my life on tetracycline as a teenager. Maybe I'm just damaged goods that can't deal with this stuff. Like, ever. Looking forward to hearing your answer.
All the best to you both,
3. [19:43] Body fat / weight reset
Dear Robb and Nikki, I was reading an old podcast of Chris Kresser. He was talking about the body fat reset or bodyweight reset. I think the title was wide so hard to lose weight and keep it off. After listening to this I was wondering if there was anything new that could shed more light on how I could truly reset my body weight from where it likes to be at 300 to where it should be at 200. Thank you so much keep up the good work. Truly what you do has helped so much you can't know how much thank you
4. [22:15] Healing Gut after Giardia
I believe you have mentioned at some time in the past you tested positive for giardia. I just found out today that I did. After treatment how did you rebuild your microbiome?
5. [26:13] Leafy Green Vegetables
On a recent version of The Paleo Solution Podcast Robb mentioned that he didn't do well with leafy green vegetables. This kind of blew me away as I just assumed that leafy green vegetables were universally great for you. This got me thinking about my own n=1 experiences, normally about 2 hours after eating a salad for lunch I have a pretty loose stool. I had been associating it with Keto and/or the electrolyte elixer, but now I am thinking it may be the leafy greens. I will be doing a series of n=1 experiments to try to nail this down, but I wonder if Robb could share some links to additional information on this, or cover in more detail on the podcast why leafy greens may not be universally good for everyone.
Fri, 22 March 2019
We're back with Robb and Nicki for Q&A #13. Listen in as we answer some of your submitted questions!
We'll be switching to doing mostly Q&A episodes from now on, so hope you guys like these!
1. [1:58] Electrolytes the whole time?
Question for you that I can’t seem to find an answer to anywhere else: do I need to continue to consume the high levels of electrolytes entire time I’m on keto? I am still doing it twice a day drink mix with about 2300mg Na, 350mg Mg, 1200mg K.
2. [4:14] Genetic Testing
Robb and Nikki
I was wondering which genetic testing brand you recommend.
3. [6:00] FTO Polymorphism
Hi Robb and Nicki!
My wife and I both did our 23andme years ago but just recently ran it through Dr. Rhonda Patrick's Genome Analysis Tool.
We both have FTO polymorphisms that put us at highest risk of obesity specifically from saturated fat consumption and it looks like high levels of saturated fat by itself even causes insulin dumps with this polymorphism.
I did not even realize this was possible I thought this could only happen with refined carbs. This is something that varies population wide but since we know we in particular have this polymorphism I have some questions about how to tackle this to feed my family of 4 with foods that are right for us.
At current just doing a paleo diet I have lost 40lbs, currently I'm down to 198. I run about 5 miles a week there isn't a particular goal weight or strength level but for my height (5'-10") it seems appropriate to be closer to the 160-175 range. Since we're trying to do this as a family and I have young kids I'm not trying to put anyone on a "diet" just make sure they're eating good foods when we're at home where we have the most control of what's around.
The Paleo template is working very well for us but with this new information I want to make sure we're optimizing our food choices. My question comes in with foods I thought were very healthy and now I feel like may be healthy or benign for the general population but likely should be avoided by my family for example:
-Pastured Beef (85/15)
So three questions,
Should we be avoiding the above mentioned foods and shoot for higher levels of mono and poly unsaturated fats mixed with fish/chicken/turkey/93\7 beef?
What is a good target number of saturated fat in a day with this gene polymorphism for an adult to keep insulin levels healthy?
Since cutting those saturated fat levels down is going to cut a lot of calories should we be increasing carbs, mono/poly unsaturated fats, protein or a mix to make up the difference?
Thank you for your time and the work you do,
4. [12:50] Keto Masterclass/Labs
As a 38 year old male, I was curious your thoughts on a free T3 and Testosterone plummet on a low carb or ketogenic diet. My thoughts were not enough carbs? Or, because of the appetite suppressant effect of the diet, possibly not enough calories? I know tracking might shed light, but curious if there was an obvious solution and common finding here.
PS- all other markers have markedly improved.
5. [19:44] Omega-6 from nuts and avocados
Hey Robb, just wanted to say that I am a huge fan of your work, and I have been following your podcast and blog since 2011. I really appreciate the research and information you are putting out there. Anyways my question is regarding Omega 6 from healthier sources such as nuts, seeds, egg yolks and avocados. I use to consume a large amount of almonds and Olive oil to maintain my weight but stopped after reading Dr. William Lands work on Omega 6 and Omega 3. I started going down the internet rabbit hole and before you know it I am at a Ray Peat forum where everyone claims any amount of Omega 6 will send you to an early grave! Since I am a follower of popular opinion, I switch most of my fat intake to highly saturated and almost instantly felt worse. After about a year on a high saturated fat diet my glucose was constantly higher, cholesterol levels increased and I looked like shit. I wasn't as lean anymore and felt sluggish throughout the day.. I am really tempted to switch back to more of a mono/poly fat type diet, but there seems to be so much biochemical evidence against it. Walter Willet, seems to think it is not a problem, but Dr. Lands, Peatarians, Chris Masterjohn, Jaminet, etc., make such good cases. Although one could argue that most studies vilifying Omega 6 are actually showing the negative impacts of industrial seed oils instead of natural sources of Omega 6. Thoughts?
6. [24:58] Question about evolution to Nicki :)
Hi Nicki and Robb
Always love to listen to QA podcast, I can't stop notice how Robb likes to geek out.
So how did you guys actually meet? What was Robb's pick up line!
I am sure there is story there!
Tue, 26 February 2019
This episode of the podcast we have guest Mikhaila Peterson. Mikhaila has become well known for putting her severe Rheumatoid Arthritis into remission by using a carnivore diet after trying everything else.
Listen in as we chat about the carnivore diet and the results of her new blood work she had done recently.
[0:53] – Summary and pre-intro
Link to first round of blood work on Carnivore: http://mikhailapeterson.com/2018/08/07/blood-work/
Mikhaila's second round of blood work on Carnivore (more advanced): PDF Download
Is the carnivore diet for you? If you want to learn more, check out our Carnivore Diet 101 guide
Tue, 22 January 2019
Today we have my friend (and source of my jiu jitsu pain), Jason Woodard. Jason is a veteran Marine Sergeant who served with the 1st Battalion 5th Marines from 1994 to 1998. He is a decorated 19-year law enforcement veteran who has served as a Field Training Officer, Firearms Instructor, Range Master, SWAT Operator, SWAT Sniper Section Leader, and Lead Defensive Tactics Instructor. The focus of Jason's career has been as an investigator and instructor; while conducting major crimes/homicide investigations he worked multiple high profile and death penalty cases and developed a reputation for investigative tenacity and interrogative skill. Jason is also a lead instructor for the Interview & Interrogations Institute and is still an active-duty Law Enforcement Officer.
00:48 - Pre-Intro/Summary