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.
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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!
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