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

This week on the podcast we have guest RD Dikeman. RD is Theoretical Physicist, Research Scientist, and father of a Type 1 Diabetic son.

Show Notes:
00:00 – Pre-Intro/Summary
3:49 – Robb and RD’s experiences with giving T1D information
6:38 – RD’s background and experience with T1D son
10:48 – Using Dr. Bernstein’s book and protocol
17:31 – Double diabetes (type 1 and 2 at the same time)
21:46 – Getting off the standard model of care
22:44 – Diabetes diet for the whole family, parents set the example
25:52 – Physicians and Dietitians telling dangerous myths to T1D parents
29:05 – Managing hypoglycemia
31:17 – How the Bernstein model looks
35:16 – Hypoglycemia and target blood sugar
38:40 – Robb’s blood sugar response and ketone levels
41:20 – High fat meals
43:24 – Chronically high blood sugars and Dr. Bernstein’s history
49:39 – What blood sugars should be in humans
51:31 – Ketogains and Fighting the nonsense in the low carb world
55:02 – Exercise and insulin sensitivity
57:39 – Using solid basics
59:40 – Hyperpalatability and fat bombs
1:00:53 – Reducing weight and fat to improve insulin resistance
1:03:52 – Where to find RD

RD’s video on Diet Doctor: https://www.dietdoctor.com/rd-dikeman-people-type-1-diabetes-avoid-disastrous-high-carb-diet

Diabetes University videos: https://www.youtube.com/channel/UCuJ11OJynsvHMsN48LG18Ag

Dr. Bernstein's site: http://www.diabetes-book.com/

Book: Dr. Bernstein's Diabetes Solution

Direct download: PaleoSolution-392.mp3
Category:general -- posted at: 12:00am EDT

This week on Episode 391 of the podcast we have guest Tim Larkin. Tim is a defensive tactics and hand-to-hand combatives expert, and author of When Violence is the Answer. As a former military intelligence officer, he was part of a beta group that redesigned how Special Operations personnel trained for close combat. He has a 25 year career where he has trained over 10,000 people in 52 countries in how to deal with imminent violence, including working with groups like the Navy SEALS teams, SEAL Team 6, US Army Special Forces, FBI Rescue Team, and many more.

Show Notes:

00:00 – Pre-Intro/Summary
4:02 – Violence is a tool
8:08 – Battling the stigma of violence
15:02 – Teaching children about violence, and the difference of training males and females
18:45 – Antisocial aggression vs asocial violence
22:53 – Legal aspect of self defense, only responding when necessary, and avoidance
23:50 – Tim’s goal with training and informing people
26:40 – Violence has no demographic
29:15 – Training kids
35:32 – Pedophile danger
38:02 – Not sugar coating violence
40:07 – Self Protection is like CPR
41:24 – Competition and combat sports vs Destruction
43:18 – Looking at sports injury data for vulnerabilities
45:35 – Taking advantage of automatic body response to injury
46:50 – Is there efficacy of having previous martial arts training
49:07 – Alphas, the currency of violence, and the Aryan Brotherhood
53:11 – Getting effective first
56:56 – Edged weapons, firearms, and tools
59:21 – Slow deliberate training and deep practice
1:07:00 – How Robb and Tim were introduced, and Robb’s atlatl kill
1:08:15 – Where to find Tim’s work, and 10 week video course with book

Website: http://whenviolenceistheanswer.com/
Instagram: timlarkintft
Facebook: Tim Larkin
Book: When Violence is the Answer

Direct download: PaleoSolution-391.mp3
Category:general -- posted at: 12:00am EDT

This week on Episode 390 of The Paleo Solution Podcast we have Prof. Peter Jaworski. Prof. Jaworski is an Assistant Teaching Professor teaching business ethics. He was a Visiting Research Professor at Brown University, a Visiting Assistant Professor at the College of Wooster, and an Instructor at Bowling Green State University. He is also author of the book Markets without Limits: Moral Virtues and Commercial Interests.

 

Show Notes:

00:00 – Pre-Intro/Summary
4:04 – Intro, Markets
7:30 – Morality and disgust
9:30 – Medicine and health care
11:55 – Why is it so hard to have a conversation about health care, markets, and morality?
13:30 – Rise in cost in certain sectors
16:25 – Decentralized market experiments
17:50 – Telemedicine and medical tourism
19:13 – Medical product market across borders, and payment for blood plasma
25:28 – Markets don’t affect wrong or right
29:00 – Market outcomes affecting morality
30:05 – Anti-market attitudes, evolution, and collectivism
34:45 – Dunbar’s Number
37:40 – Where you can find Peter and his book

Website: marketswithoutlimits.com

Book: Markets without Limits: Moral Virtues and Commercial Interests

Direct download: PaleoSolution-390.mp3
Category:general -- posted at: 12:00am EDT

Hey Folks!

We're back with another Q&A episode!

If you have a question for a future episode, especially questions for Tyler and Luis of KetoGains on the next Q&A, submit them here https://robbwolf.com/contact/submit-a-question-for-the-podcast/

 

Show Notes:

  1. (2:49) 23 and Me
    Kristin says:
    Robb and Nicki!
    Loved the first q&a back! I wanted to ask an expansion on the FTO gene Polymorphism question. I my self also ran my 23andme data through FoundMYFitness as a Rhonda Patrick follower and I have the similar FTO well several FTO genes came up but also the PPAR alpha gene came up that I know is a big part of ketosis. My question is can I attempt and Keto diet and Ketosis with using mainly PUFA and MUFA and still achieve ketosis with this polymorphism or am I better off to not focus on achieving ketosis?Thank you for all that you put in the world I just received you Wired to Eat book and started reading it! Love it so far!Kristin

NOTES:

FTO: https://academic.oup.com/jn/article/142/5/824/4630756
Fat Mass and Obesity–Associated Gene
Evolutionary Advantage-STRONG tendency toward obesity. Powerful adaptation in ancestral environment.

Evolutionary advantage not specific to Thrifty gene hypothesis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4031802/pdf/yjbm_87_2_99.pdf

Susceptibility to obesity (and inflammation)
https://www.diva-portal.org/smash/get/diva2:406173/FULLTEXT01.pdf

Drivers towards energy efficiency...back side of this is constrained Energy Hypothesis:
https://journals.lww.com/acsm-essr/Fulltext/2015/07000/Constrained_Total_Energy_Expenditure_and_the.3.aspx

Game theory and energy balance: http://journals.sagepub.com/doi/full/10.1177/1550147717720792

PPAR Alpha: https://onlinelibrary.wiley.com/doi/epdf/10.1111/j.1528-1167.2008.01840.x

Peroxisome proliferator-activated receptor alpha is a drug/fatty acid-activated transcription factor involved in the starvation response,

Other SNP’s like CPT-1

 

  1. (16:45) Ketone IVs / Ketone Ringer
    Stijn says:
    Dear Robb,
    Dear Robb Wolf team,For years I've wondered about using ketone bodies in IVs at intensive care, in the same way that glucose solutions are used. I imagine there being less inflammation versus the glucose, and thus better recovery. Though the effect might be minimal in a non-keto-adapted person. Then I am skipping over the entire blue light issue from all the fluorescents at a hospital. I recently watched your talk at Paleo FX, "Ketogenic Diets for Traumatic Brain Injury Keeping the Baby with the Bathwater". In brief you mention ketone ringers in an acute setting, traumatic brain injury and research in Japan. Why not use ketone bodies at intensive care, or even other settings? Have you seen research on this? Here's how I thought about it: my dad was at the ICU after cardiac arrest, and I saw the glucose syringes. Then I thought about inflammation and ketones. And I remembered reading that heart muscle likes ketones. Maybe we can save more people with ketone IVs...Please share your thoughts. I'm also interested in the Japanese research on ketone ringers, if you can link that.Thank you very much.Be well,
    Stijn De Puydt

 

NOTES:
Ketone ringer solution-
https://iubmb.onlinelibrary.wiley.com/doi/pdf/10.1080/152165401753311780

MCT Keto diet: https://iubmb.onlinelibrary.wiley.com/doi/pdf/10.1080/152165401753311780

High glucose load negated benefits!!

 

  1. (20:54) Monkfruit

G says:
Hi. Can you briefly give me the straight dope on Monkfruit? I heard it doesn't spike your blood glucose levels making it a good alternative to sugar. I'm also guessing it still triggers pleasure centers in your brain which can lead to craving sweets.
My girl wanted to know how does Monkfruit Maple Syrup differ from 100% Pure Maple Syrup?
Thank you for your time,
g
Notes: https://www.nature.com/articles/ijo2016225

Generally not a huge effect: https://www.nature.com/articles/ijo2016225

 

  1. (24:07) Alternatives to the classic Norcal Marg
    Colin says:
    Hey Rob, I like that you are back to doing some Q&A's and Nicki did a good job being your cohost. Do miss the ever large and in charge Greg Everett's humor though, "how does gravel burn," classic. Anyways, what are your thoughts on a Bone Broth Bullshot in lieu of your Norcal Marg? Potential pro/cons? On a second note, what if you were to add some glycine to that Norcal M? Give just a little sweetness and I would think there are some potentially extra benefits to that addition.. After listening to Chris Masterjohn's panel discussion on glycine, that crossed my mind.  Curious on your take. Thanks for everything you are doing (Paleo, health, keto, sustainability, controversial truths, etc.). While you are winding the clock back a little, you should get the Kraken on and let him destroy some questions.

 

  1. (27:44) Exercise induced HypoglycemiaGreg says:
    Robb, hoping to get your insight into a problem I am experiencing. Non-diagnosed Diabetic. 6'1", 200 pounds, athletic build. Blood sugar drops into 60-69 mg/dL during moderate-intense exercise with moderate hypoglycemia symptoms. Measuring glucose (morning fasting 105-120 mg/dL, 2 hr post-meal 120-130 mg/dL). Chewing gum during exercise helps modulate glucose levels but still seems like there should be a better solution. Grain consumption 1-3/week. Limited sugar intake. Water and coffee w/heavy cream primary liquid consumption. Adrenal labs (normal DHEA, high normal cortisol). Worried Keto diet may further exacerbate during exercise. Any insight is greatly appreciated.

 

  1. (31:46) Adaptogens and Gut Microbiome adaption

Eric says:

Digging the return of your podcast and the new format!  I have a couple of question submissions….

  • We interviewed folks live for the Meatcast at Expo West, and the most consistent “trend” everyone noted from the show was “adaptogens” – what are your thoughts on adaptogens?  Flash in the pan fad or the unicorn cure to cancer?  Surely it can’t be anything in between
  • Does our gut microbiome have the ability to adapt/evolve as we age, or is it “locked in” at a certain age?  We hear often that our exposure to good bacteria as a child impacts our autoimmunity later in life.  Whats so critical about those childhood years?  Is it simply our ability to adapt declining as we age?

 

  1. (38:53) Good workout regimen for novice?
    Joe says:
    Hi Robb & Nicki,Can you recommend a good resource for a workout regimen? Right now I do weight training circuits Monday, Wednesday, Friday. Cardio Tuesday and Thursday, usually one cardio session is an interval (3x 30 second all-out exertion on an elliptical and the rest of the 20 minutes at moderate pace). I do a circuit for 6 weeks, then just do cardio for a week then start a different circuit for the next 6 weeks. Etc.I'm currently doing alternate daily fasting on my circuit days. Good sleep, good energy. I'm just wondering about new/more efficient ways to mix up my workouts as I'm still following what I did circa the early 2000s.Thanks,
    Joe

 

Twitter: @RobbWolf
Instagram: @dasRobbWolf
Facebook: @RobbWolfOnline

Direct download: PaleoSolution-389.mp3
Category:general -- posted at: 12:00am EDT

This week on Episode 388 of the podcast we have Cavin Balaster, author of the new book How to Feed a Brain. Cavin survived a two story fall, was comatose for 12 days, suffered from a diffuse axonal injury (DAI) and had less than a 10% chance of recovery. Cavin has a very interesting experience of recovery from a severe traumatic brain injury, and has done a great job of digging into info to help his recovery, and is a very inspiring person with a great outlook. Listen in as we chat about TBI’s, recovery, and more.

Show Notes:

00:00 – Summary/Pre-Intro
3:15 – Intro and Traumatic brain injury (TBI)
5:50 – Cavin’s background and brain injury
8:30 – Nutrition sparking Cavin’s study
10:58 – Greatest challenges Cavin faced along the way
15:09 – Cavin’s nutrition
17:50 – Increasing Brain Derived Neurotropic Factor (BDNF)
20:12 – Journaling
21:49 – Supplements
25:47 – Fasting
30:32 – Pfizer stopping hunt for Alzheimer’s and Parkinson’s drugs
39:46 – Cavin’s advice for TBI
45:43 – Where to find Cavin

Article: Pfizer ends research for new Alzheimer's, Parkinson's drugs

Websites:
feedabrain.com
Preview of interview series: feedabrain.com/preview

adventuresinbraininjury.com
adventures in brain injury podcast

 

Book: How to Feed a Brain

Direct download: PaleoSolution-388.mp3
Category:general -- posted at: 12:00am EDT

Hey Folks!

We're back with another Q&A episode (yes, we're going to be doing these regularly)!

If you have a question for a future episode, submit them here https://robbwolf.com/contact/submit-a-question-for-the-podcast/

 

1. (3:00) Low Carb and Low Testosterone

Steve says:
Hey Robb and Nicki!

Any ideas as to why when I switched to low carb, my SHBG shot up, and, of course, my Free Testosterone went down...not good! I heard a podcast between Asprey and D'Agostino a while back and Dave mentioned that he was seeing that in a small percentage of clients, but did not know why? Hence...any thoughts you can provide would be helpful.

Stay the course...!!!
Steve

 

2. (5:30) Can visceral fat go away without procedures?

Annie says:

Hey Robb-
Thanks for looking over my question.
I am a 51 yr old woman- 27 years with Hashi's and I was just diagnosed with Reactive Hypoglycemia.
(Additional Back story- I've recently come through a 3 yr ordeal with adrenal fatigue and whacked out thyroid)
In a recent Dexa scan, it showed that I have a layer of visceral fat (and a much higher general body fat % than I expected) which prompted my Endo/Functional Med doc to advise me to start taking Metformin (I cried- I feel like I lost ) .
The scan results explain why I can feel the solidity of my ab muscles , but still have a section in my lower belly that is distended from under my ab muscles and not the same quasi-flatness of my upper abs.
Even though I eat Low Carb/ Keto and do HIIT/Crossfit/Lifting 3-4 hours a week , I cannot seem to get the fat from this area to reduce or disappear.
Will these combined strategies( low carb, exercise and metformin) shrink fat cells or make the fat go away? Or am I doomed to this to be my new, undesirable situation? It's not simply about vanity, its actually more about how I feel in a body that is not the one I've known and had to work with throughout the majority of my life. I've always been a mesomorph/athlete and usually around 20-22% body fat naturally (now I'm measured at 32%).

My question is it possible for that visceral belly fat to go away or get smaller through my current course of action? Or is that only possible through outside tools and resources like cool sculpting? I realize that sounds pretty vain, but again, it's a big change for my body and I am not loving it at all.

Thanks Robb-

Annie

 

3. (14:01) Keto diet and raised triglycerides

Conor says:

Hi Robb,

Huge fan of everything you do! I know you are super busy, but when you get a chance could you expand on keto and triglycerides? I am a 24-year-old male, 5'10 180 and about 15% body fat, very committed to weightlifting, yoga, nutrition, and fitness in general. I just got back a blood test and I had a raised triglycerides levels, about 220. I was wondering if I can do anything to lower this or if this is even bad. Anything will help, and I will be looking forward to your response.

Excited about your upcoming content and everything you do!

Kind Regards,

Conor

 

4. (17:51) Fasting
Nate says :
How do you know when adding in fasting is appropriate? For those who have most things dialed in (sleep, appropriate exercise, etc.). Also, is doing a calorie deficit similar to the 5:2 diet (as opposed to a normal daily deficit) advisable?

Paper link: Caloric restriction does not enhance longevity in all species and is unlikely to do so in humans

 

5. (23:11) Women and Keto
Holly says:
Hi Robb,
I hear a lot of people talk about IF may be stressful for a woman’s hormones, potentially causing mood deregulation and/or hair loss. I occasionally eat more carbs to address this, although I’m not sure if I have to if I’m feeling fine. Is there any benefit to scheduled/regular increase in carbs for women, and how much are we talking about? What are the circumstances of IF being contraindicated?

There’s lots of flys in here Tony reference:
If you are ever depressed, this will fix it: https://youtu.be/WDQQfBrSUs0?t=2m13s (NSFW language warning)

 

6. (27:53) Fasting (answered with next question together in one)
Madison says:
Hello!

What is allowed during a period of fasting? Clear broth, coffee, lemon water, and tea, just water, or some combination?

Thank you!

7. (27:53) Intermittent fasting and coffee with coconut oil/milk (answered along with previous question)

Caroline says:
I'm trying to find a definitive answer as to whether having a coffee in the morning with 1 tbsp coconut oil and 2-3 tbsp coconut milk is a good thing or a bad thing whilst doing IF and trying to lose weight (16:8 or 24 hours). I usually have one around 7am and another one around 10am.  I skip breakfast and eat around 1.30pm.

Does it take me out of fasting mode and, if so, how quickly will I go back into fasting mode assuming I don't eat anything?  Blood ketone tests show that my ketones increase by quite a lot after drinking coffee this way but is it having a negative impact on weight loss because my body is burning the fat in the coconut oil/milk rather than in my body?

There are many conflicting reports and opinions (most mainly about BPC) and I can't find a definitive answer.

I found this site today which is the first one I've seen explained this way.

http://www.theiflife.com/2-meal-coconut-oil-coffee/

What's your take on it?

My main goal is improved health (as measured by improved sleep and improved cognition) which I'm hoping will translate into weight loss of around another 12kg's (lost 5kg's through keto since mid January '18).

Thanks!

 

Twitter: @RobbWolf
Instagram: @dasRobbWolf
Facebook: @RobbWolfOnline

Direct download: PaleoSolution-387.mp3
Category:general -- posted at: 12:00am EDT

And we're back with Episode 386 of The Paleo Solution Podcast!

This week we have our good friend and functional medicine practitioner Dr. Michael Ruscio back on the podcast again. Dr. Ruscio is one of the most knowledgeable people on gut health that I know. He's so knowledgeable that he actually wrote a new book on the topic called Healthy Gut, Healthy You. Listen in as we discuss a lot about gut health, clearing up common gut health misconceptions, Dr. Ruscio's new book, and more.

00:00 – Synopsis and opening remarks
3:02 – Introduction
3:39 – Dr. Ruscio’s gut book
6:01 – What motivated Dr. Ruscio to write the book
10:48 – Reading things on the internet
13:27 – Knowledge vs. wisdom
14:51 – First part of the book – gut symptoms outside of the gut
16:51 – Not all guts are the same
19:01 – Evaluating health tips
21:21 – Metabolic flexibility and clinical application
22:51 – Opinions on feeding vs not feeding gut bugs
26:16 – The biggest work mistake Dr. Ruscio has learned from
31:18 – Supplementing stomach acid
36:20 – Coffee and caffeine effects (cliffhanger)
38:03 – Non-Celiac Gluten Sensitivity (NCGS)
44:46 – Fecal Microbiota Transplant (FMT)
46:30 – Dosing sun exposure for adequate Vitamin D
48:44 – Adrenal Fatigue
52:31 – Machine learning algorithms and using a logic tree and context
58:01 – Closing remarks, book availability, and where to find Dr. Ruscio

 

Website: https://drruscio.com

Book: Healthy Gut, Healthy You

Direct download: PaleoSolution-386.mp3
Category:general -- posted at: 12:00am EDT

For Episode 385 of The Paleo Solution Podcast we have a special guest: Dr. Shawn Baker M.D. Dr. Baker is an orthopedic surgeon, multiple record breaker in weightlifting, and has been eating a carnivore diet for the last 15 months. Listen in as we talk about all-meat diets, and go over Dr. Baker's recent blood work results.

Show Notes:

1:50 – Opening Remarks/Summary
3:48 – Dr. Shawn Baker’s background
6:15 – All carnivore diets (and health and autoimmune disease)
12:46 – Athletics eating carnivore diet
14:45 – Concept 2 Rower
17:28 – Blood sugar swings
18:20 – Carnivore diet controversy and comparing to keto and mixed diets.
20:02 – mTOR and protein discussion
22:14 – Muscle mass and longevity
23:13 – Dr. Shawn Baker’s blood work
25:20 – C-Reactive Protein
27:10 – Fasting Glucose
30:15 – Blood Urea Nitrogen (BUN)
30:39 – Creatinine
30:50 – Cholesterol (general panel)
32:37 – Liver function (AST and ALT)
33:57 – More Cholesterol discussion
35:50 – Testosterone
40:38 – A1c
42:42 – Ferritin
44:21 – Iron related
45:57 – Insulin
47:55 – LDL-P
48:40 – LPIR score
48:55 – TSH
49:02 – Vitamin D
50:08 – Remnant cholesterol particles
50:41 – BMI
50:55 – Blood pressure
51:05 – HDL to Triglyceride ratio
53:09 – Lp(a)
54:54 – More LDL-P and cholesterol discussion (reverse discordance)
56:15 – More discussion on glucose (athletics and glucose)
59:05 – Where is Dr. Baker taking this next? (and salt and muscle pump)
1:01:05 – Fiber
1:02:26 – Fruits and vegetables
1:03:43 – Experimentation, science, and progression
1:08:51 – Where you can find Dr. Shawn Baker

 

Instagram: @ShawnBaker1967
Twitter: @SBakerMD

World Carnivore Tribe Facebook Group
MeatHeals.com
Carnivore Training System
https://nequalsmany.com/

Dr. Shawn Baker on the Joe Rogan Experience podcast:
http://podcasts.joerogan.net/podcasts/dr-shawn-baker

 

Direct download: PaleoSolution-385.mp3
Category:general -- posted at: 12:00am EDT

For Episode 384 of The Paleo Solution Podcast we have guest Lily Nichols. Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based nutrition (especially prenatal nutrition). Lily is also our go-to person for info on gestational diabetes.

 

00:00 – Intro
3:06 – Opening, and Robb and Lily discussing their children
5:20 – How Lily got into prenatal nutrition
11:28 – Evolutionary Medicine
16:42 – Nutrient deficiencies during gestation
19:47 – Low carb diets and birth defects
26:02 – Obesity and insulin sensitivity
28:18 – Academy of Nutrition and Dietetics policy paper on prenatal nutrition
32:14 – Ramifications of public nutrition policy
39:22 – Nicaraguan cab driver story, and food system
42:15 – Cow island in Alaska
43:49 – Our food system doesn’t make sense
46:35 – Real Food for Pregnancy book
55:13 – Where to find Lily, and closing

Website: realfoodforpregnancy.com and http://pilatesnutritionist.com/
Twitter: @lilynicholsrdn
Instagram: @lilynicholsrdn
Facebook: PilatesNutritionist

Previous guest appearance on the podcast: Episode 269 - Lily Nichols - Gestational Diabetes

Zoe Harcombe article on low carb diets and birth defects mentioned in the show: http://www.zoeharcombe.com/2018/02/low-carb-diets-birth-defects/

Book: Real Food for Pregnancy

Direct download: PaleoSolution-384.mp3
Category:general -- posted at: 12:00am EDT

Hey Folks!

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/

 

Show notes:

1. (4:41) Ketosis and Carbohydrate timing

Ryan says:

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

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4250148/

 

2. (9:34) Genetics and Keto

Charles says:

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:

https://www.foundmyfitness.com/genetics

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:
Dietary oil composition differentially modulates intestinal endotoxin transport and postprandial endotoxemia-Nutrition and metabolism
https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-10-6
Sat’d fats also tend to increase Lipoproteins and cholesterol, at least in some people. Is that bad? Maybe, maybe not, #context:

https://www.google.com/search?q=LPS+clearance+lipoproteins&oq=LPS+clearance+lipoproteins&aqs=chrome..69i57.6086j0j4&sourceid=chrome&ie=UTF-8

Multiple mechanisms:

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

Clint says:

Hey Robb-

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

Clint

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.
https://www.ncbi.nlm.nih.gov/pubmed/10096796

 

4. (24:25) Fasting impact on weight training

Matt says:

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.

Goals:

+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?

Jacquelyn says:

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.

 

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Direct download: PaleoSolution-383.mp3
Category:general -- posted at: 12:00am EDT