Fri, 12 July 2019
We're back with more of the Q&A you crave! Episode 435, Q&A #28
Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/
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1. Overeating On Keto [2:08]
I don't want to take too much of your time. But going Keto for me has found me doing exactly what I feared I could do. I have been Paleo for five or six years and so has my wife. We have no kids at home so grains and junky carbs are not and issue or even a temptation. I am in the middle of doing the keto masterclass, which I am savouring because I have been making some mistakes.
I am 50 years old and work out regularly doing either mixed kettlebell workouts or if I do weight and resistance training at the moment I like to do whole body workouts 3 X a week and can mix in some cardio in between. I have kept fit most of my life, my goal is as I age to stay lean and keep mobile. Pretty simple goal.
We live in Perth in Western Australia so we have great weather and lots of sun. I work as a gardener in a private school, a job I love doing as I'm outside and moving all day, not as hard as say some sort of construction worker but that can happen on a given day just not every day.
Coming from eating paleo the transition for me has been pretty easy. As I went low carb and increased the fat I was eating my wife liked the sound of it so she hopped on board. She is doing great and in fact better than me. We aren't really that worried about measuring ketones at this stage, it has been more about getting the diet right.
My issue is, I love the food. For some reason it has made me hungrier. Stocking our fridge and cupboards I made sure that we had all we needed and I wanted to see what I liked to eat also.
So I have blown it on all sorts of things. I have had days where I ate too much thickened cream, one tub has 800 calories and it is so easy to eat. I have blown it on nut butter and blown it on cheese. I can't believe it.
At first it was wrapping my head around the fat content. I think I get it now. But I have put on body fat, which is so annoying. It's not a train wreck but I feel like I am in a rut now and it's hard to get out. I don't want to quit because I can see and have felt the benefits. It's just with the fat content and my physiology there seems to be no room for error.
I listen to your podcast and since listening I have gone to the ketogains website and worked out my macros. I was still tracking somewhat but some days I may have blown it by 5 or 6 hundred calories.
I have come so close to quitting as for me it seems to have been an easy way to get fat rather the leaner.
I'm not sure that you can help and not sure what else that I could tell you. Diet wise I have intermittent fasted for 3 or more years with differing protocols. Doing 16 - 20 hours is pretty comfortable. I workout in the mornings and often don't eat until lunch time or when I get home from work.
My diet hasn't changed too much except I have eaten cream, which I am now over. Adding more fat to my meals. Cooking in butter eating nuts and doing other keto style things. Apart from that my diet is still pretty primal. I love veggies. I have for years done a version of Mark Sisson's big ass salad. Which would be my daily staple. Evening veggies could be broccoli with brussel sprouts maybe some Kale and mushrooms. Also we do milk Kefir but I try to keep that to a minimum.
If you have any suggestions that would be great. Are there others that have had this sort of issue, going keto has made them fatter?
Really enjoy your podcast and thanks for all of the really useful info that you have put out. I have also read your books.
2. What's Up With Fiber & Kids? [8:58]
As part of restoring my own gut health, I've used prebiotic fibers in various doses based somewhat on Grace Liu's advice, and I'm curious if and when supplemental fiber would be beneficial for my daughter?
Again assuming that she started off at a disadvantage because of the antibiotics, it seems to follow logically that prebiotic fiber would help her gut bacteria develop, and increase her overall health and resilience.
Is that actually logical?
And are there any cautions? Is there a certain dose that's age-appropriate, or do I just slowly increase until she has digestive upset?
Should I mix fibers in order to feed a variety of bacteria, or are there certain fibers that are optimal for a young gut (i.e. what would a cavebaby be most likely to eat chew on for fun?).
3. Tips For Increasing Testosterone [13:07]
In a previous Q&A, you talked about how muscle gain/hypertrophy is caused by calorie surplus and progressive overload. You also mentioned that gaining muscle is, without a doubt, easier if you have High testosterone. Calorie surplus and PO is easy, but how do I increase my testosterone? You mentioned that there are a number of different tactics that you can use?
My testosterone is not low, but definitely not high either. I'm 27 and my testosterone is 640 ng/dL and my free testosterone is 16.36
4. SHBG Elevated On Keto/Carnivore [19:47]
Since switching to keto I've noticed an increase in SHBG levels which brings down my free test. Total test has stayed high normal but was wondering how functional it is with the free portion bound up. DHEA is a bit low too. I feel great all in all but was just wondering what your thoughts are on that
Chicarones (pork rinds): are they a healthy snack?
I've heard you indirectly mention them on the podcast some time ago, but I wasn't able to infer whether your opinion is favorable or cautionary.
I'm an ultra-runner, and during peak training season will spend about 20 hours per week running. In the bad old days I would top off my calories with a gigantic bowl of cold cereal in the evening, or an enormous serving of lentils and rice. But then I got woke, started monitoring my blood sugar, and started looking for low-carb options to fuel. I'm already having two salads each day, huge amounts of veggies, and as much meat as I can stomach. So I'm just looking for some calories to fuel the movement.
So are pork rinds okay? I avoid the flavored variety - the bags I buy just say "fried pork skin" on the ingredients list, and I dip them in sour cream. The best part is how easy it is to get an extra 1000 calories. And the flavor.
Am I headed towards clogged arteries? Are pork rinds actually healthy in the way that bacon is healthy...?
Thanks!! Love the show.
After submitting my question about whether pork rinds are an acceptable snack, I realized that Robb's answer might be 'we'd need to see your lab work'...
So, in case it is relevant (and in case my question is selected for the show), here are some details. (I'd be glad to share the rest of the lab results, if they're relevant.) Thanks!
Cholesterol, Total: 249 mg/dL
HDL: 71 mg/dL
Triglycerides: 71 mg/dL
LDL-Cholesterol: 161 mg/dL (calc)
Apolipoprotein A1: 186 mg/dL
Omega 3 (EPA+DHA) Index: 7.1 %
Omega 6 / Omega 3 ratio: 3.7
EPA/Arachidonic Acid Ratio: 0.4
EPA: 3.0 %
DHA: 4.1 %
Lipoprotein (a): 99 nmol/L
Apolipoprotein B: 107 mg/dL
Nonesterified Fatty Acids (Free Fatty Acids): 0.12 mmol/L
LDL Particle Number: 1149 nmol/L
LDL Small: 116 nmol/L
LDL Medium: 229 nmol/L
HDL Large: 5144 nmol/L
LDL Pattern: A
LDL Peak Size: 225.5 Angstrom
HS CRP: <0.2 mg/L
Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/