Mon, 6 April 2020
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Fri, 13 March 2020
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Thu, 6 February 2020
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Fri, 1 November 2019
That's right folks, it's the final episode of The Paleo Solution Podcast! The end of an era. We started the podcast in 2009 (about 10 years ago), and made 444 episodes! But don't fret, we have something new for you six listeners! Come check out our new podcast, Healthy Rebellion Radio! You should see our first couple of episodes of it posted here as well at about the same time this goes up. Transcript:Download a copy of the transcript here: http://robbwolf.com/wp-content/uploads/2019/10/PaleoSolution-444-Transcript.pdf |
Fri, 25 October 2019
It's time for Episode 443, Q&A #36! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Individual question videos are linked in each question title, but if you want to see the complete video for this podcast, be sure to check out our YouTube channel.
Show Notes:1. Carb Ups/Cycling For Women? [2:53] Shelly says:: Hi! I am new to your page and it seems like you would be a very knowledgeable and kind person to ask. I’m sure you get a ton of questions, so I’ll make it short. I’ve been successful with keto in the past but now that I’m back on it, cannot lose. I’ve been told my body is used to it and to give it time. My question is about carbing up as I’ve heard it’s necessary for women because of hormones, etc. Carbing up is more complicated for me, but if needed to be healthy I could do it. What are your thoughts on women needed higher carbs at times? Thanks in advance! Shelly
2. Right Diet For Better Body Composition? [7:38] Jack says: I just watched your video on body composition from fasting. You touched on the component of heavy workload in modern athletic people and how their diet should reflect that. I am athletic fit. I train 5-6 days out of the week. Lifting weights, boxing, BJJ/wrestling, and am currently training for a half marathon. I do all this and still can't get my body comp where I'd like it. I eat relatively low carb but have upped them recently for the HM training. Before the summer I did 20% deficit and IMF for 5 or so months and got myself into around the 10-11% body fat range. Then I went off on vacation and have been eating around maintenance since. Point is I still can't get my body composition how I want it. I have abs but fat around my mid section and on the sides. What am I doing wrong? Male 6ft 185.
3. Junk Food = Vision Loss? [11:08] Levi says: Hey Robb & Nicki, Recently, a story has been circulating about a teen losing his vision from a "junk food" diet–namely, he was eating a predominately carbohydrate diet, full of chips, fries, bread, and cold cuts. Since hearing this, I have been curious: is this actually possible to lose vision (other suffer other ailments) from a junk food laden diet? What happens if someone goes on an-almost all carb diet? I would love your input. Here is the article I am referencing: https://www.webmd.com/parenting/news/20190903/teens-fussy-junk-food-diet-leaves-him-blind#1
4. Keto and Histamine Intolerance? [21:01] Christie says: Hi Robb and Nikki! Hoping you can help me. I am eating a dairy free, nut free, ketogenic diet (for leaky gut and inflammation purposes) I track macros utilizing the Ketogains method. I am experiencing what I believe to be a pretty intense histamine intolerance and have been for the past year and a half. I can't figure out what to eat! Keto foods seem to be predominantly high in histamine. I love Keto. I feel incredible when I eat this way. I am already taking DAO and Quercitin. I don't drink alcohol at the moment nor do I consume fermented foods. Can you please shed some light on how someone with a histamine intolerance can navigate their way through keto? I am at a loss and feeling pretty discouraged. Thank you to you both for all the important work you do and your continuous accessibility.
5. Home Gym Setup? [26:50] Bill says: Hi Robb, I’m finally ready to take the plunge and invest in some equipment for a home gym. I cleared some clutter in the garage so I’ve got a bit of space...not a ton, but enough I think for a few choice items. My question is what are your must haves for home gym equipment, that ideally doesn’t take a ton of space?
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Fri, 11 October 2019
It's time for Episode 442, Q&A #35! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Individual question videos are linked in each question title, but if you want to see the complete video for this podcast, be sure to check out our YouTube channel.
Show Notes:1. Lack Of Sleep With A Baby? [2:21] Juliana says: Hi Robb how are you? I wanted to ask you about parenting and a healthy lifestyle. For me, not having a good night sleep definitely is the worst. It makes me super hungry all day, bad mood etc. And it gets really hard for me to recover during the week with regular sleep hours, I need like a full day in. Even before I heard from your podcast my worst fear about having babies has been the potential lack of sleep but I wonder how people deal with this? . Are there any obvious strategies our ancestors did and we don´t or something like this? Do you have any suggestions? P.D. Thank you for sharing everything, I love your books and podcast! Thank you, Juliana
2. Impaired Nutrient Absorption On OMAD? [9:22] Michael says: Dear Robb and Nicki, first of all - thank you for your wonderful show and for all your work you have been doing. I have a question that has been on my mind for quite some time and hopefully it will get answered on your podcast one day: Is there any reason to be concerned about limited nutrient absorption during daily 24-hour IF? Personally, I find that the one-meal-per-day (OMAD) approach works the best for me for many different reasons (body weight composition, logistics, mental clarity during day etc.) but I wonder if there is any downside related to the maximum amount of nutrients (e.g. protein) that the body is able to absorb and/or utilize if all the nutrients (e.g. worth 4,000 kcal) are consumed in one very big meal in the evening on daily basis? For example, the popular belief is that the protein absorption is optimal with 30 grams of protein per serving and therefore it is better to spread the daily intake of protein across smaller meals throughout the day. Does it also apply to vitamins and minerals? For example - I like to include nuts in my salads, or add cacao powder to my low-carb desserts - both of these contain quite a lot of phytic acid which, as we know, decreases the absorption of certain minerals etc. I want to make sure that my body does not send most of the precious nutrients that I consume to the toilet without utilizing them. Do you think it would be reasonable to increase consumption of certain nutrients (e.g. protein) beyond the recommended doses to compensate for the lower absorption? Thank you very much in advance for your answer, Michael K.
3. Are Supplements “Ultra Processed Foods”? [15:08] Jessie says: And if not, why and which ones get a pass? I’m thinking of mct powder and even the “purest” herbs and organic mushroom powders.
4. EPI - What Is It? [18:06] Roger says: I keep hearing new commercials for a new drug (yay!) for a condition I’ve never heard of. Exocrine Pancreatic Insufficiency, or EPI. I’ve always thought the pancreas was just responsible for insulin. This condition says it aids in digestion. Any chance we can get a breakdown of what this is on the podcast? And how a paleo/primal lifestyle could mitigate it.
5. Keyto Breathalyzer? [21:25] Linda says: Hi Robb! What are your thoughts about the Keyto breathalyzer? It seems like an easy and quick way to determine if we are in Ketosis. But does it work? Are the readings accurate? I’d love to hear your expert opinion, because it would be great to be able to check our levels at any time without having to prick our fingers and draw blood! Here’s the link to their website- https://getkeyto.com/
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Fri, 27 September 2019
We're back with Episode 441, Q&A #34! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Individual question videos are linked in each question title, but if you want to see the complete video for this podcast, be sure to check out our YouTube channel.
Show Notes:
1. Are Low Calories OK In Keto? [2:41] Lee Anne says: Hi Robb, A question maybe for a podcast. We have all heard the stories of people eating very low fat and low calorie diets to lose weight (think Biggest Loser). They later gain the weight back and can no longer eat as much as they used to and maintain as their metabolism is messed up. I am wondering if there is any science behind a low calorie (800-1000) per day hurting your metabolism? My thinking is if you are getting enough nutrients between food and supplements within the 800 calories - plus you body is "eating" your fat stores - would there not be any negative effects? Would love to hear you thoughts! I was not able to find anything relating to this on the web. I have always tried to stick to a small calorie deficit (eating around 1600-1800 per day). And while successful, lower calories would probably speed up weight loss. I have lost about 60lbs following your plan and still have another 100 to go. Thanks and love everything you do! Thanks for changing my life! Lee Anne Hesbacher Keto Masterclass student
2. Weighted Blankets? [11:28] Steven says: Hey Robb, I've been hearing a lot about weighted blankets lately in relation to calming anxiety and improving quality of sleep. Do you have any experience with these? Any idea if they would be a good sleep hygiene hack for someone who just wants to optimize sleep? Love the podcast! -Steven
Click here to check out the Chilipads I mention in this answer. GAME CHANGER for sleep.
3. Keto and Bowel Movements? [13:26] Amanda says: Hi! My question today is on keto and bowel movements. I've been keto for over five months (thanks to the Keto Masterclass) and paleo for almost 7 years. I love the philosophy of how do you look, feel and perform and have seen improvements in all those categories since first becoming paleo and then keto. My question is on bowel movements while on keto; what is normal and what is a red flag? As you have stressed, supplementation with electrolytes is key and I was taking magnesium a little too much; 1 LMNT during the day and Natural Calm before bed. Bowel movements were overly loose and that’s never fun. I've been taking Natural Calm for years and it was a part of my night time routine before starting keto. The over supplementation of magnesium was an unintended consequence. After watching the magnesium I've become more solid but feel bowel movements are less frequent overall. Digestion is slow moving and I feel pressure in my lower abdomen. Not pain, not bloating or anything like that; just some pressure. The pressure will be there till I eat and things are pushed through. Is this normal? Am I eating too large of meals? Are there electrolytes I could be missing? I typically have a large breakfast, a medium lunch and a small dinner. I sometimes fast dinner; it's just depends on my schedule. Between the satiating nature of keto and the breakfast/lunch, I rarely feel I need anything in the evenings. Thank-you for all you do. I hope all are settling into your new home and I look forward to future podcasts!
4. City vs Suburbs vs Small Town vs Country? [18:12] Jason says: Hi Nicki & Robb, Since you're in the middle of moving, I've got a question about where I should live. In my last gig, I needed to live in city for work. A suburban house, but with good access to transit and an easy bike ride to work. I've recently switched to working remotely, so I've got a lot more flexibility and wondering if I might benefit from a different way of life. What are your thoughts on living situations & surrounding built environments and their impacts on health and happiness? For reference, we're a mid-30s married couple with no kids (but trying) and a dog. Mostly homebodies, but we have friends, family, and a great crossfit box in the city. Lots of options for living in small towns, acreages, hobby farms, near the lake, all within an hour drive of the city. I've been a follower for many years and your work has helped me in so many different ways, so thank you! Jason
5. Your Move to Texas? [26:13] Kirk says: Robb & Nicky, Welcome to Texas. I moved here 35 years ago and haven’t regretted it. The New Braunfels area is fantastic being in between Austin and San Antonio. So many great attractions whether it’s outdoor recreation, live music, or educational opportunities for your children. No income tax is great as well, however property taxes might be higher than what you are accustomed to. I know it isn’t a health or nutrition question, but could you talk about your decision to move to Texas and what you hope to accomplish here? Best regards, Kirk
Robb’s poop update during Question 5 [35:24 - 38:34]
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Fri, 13 September 2019
It's Episode 440, Q&A #33 time! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Individual question videos are linked in each question title, but if you want to see the complete video for this podcast, be sure to check out our YouTube channel.
Show Notes:
1. Chocolate-Coated Peanut Diet? [2:18] Troels says: I normally base my diet on paleo principles, but for the past month, I have been eating roughly 400 grams of sugar- and chocolate-coated peanuts a day. This should be unhealthy, but my digestion has improved after having been out of whack for months because of SSRIs, and I have consistent morning wood which, mainly due to SSRIs has been rare. Despite eating more than 2000 kcals just in candy each day - half of which is sugar - I still look lean (almost too lean), and, if anything, I'm adding muscle. I notice a small sugar high and subsequent low, but that's pretty much the negative effects. Also, by doing this, I'm ingesting good amounts of Mg and Zn (~400 mg and ~10 mg). I'm male and 32 years old. Two questions: - Am I doing too much latent damage for this to be a good thing, or could it be that this could work for some people, at least for some period? - How do I make sense of obesity epidemics, the grocery shoppings of fat people, and energy balance when I can consume much more than 2700 kcals a day and stay lean? (I don't think I work out much, and many days, I also eat an energy rich evening meal.)
2. DHEA and Pregnenolone Supplementation? [12:08] Jason says: Rob - 45 year old male. Job is sometimes stressful but for the most part I get 8 hours sleep and follow a lower carb paleo diet 6 days out of 7. Been doing this for close to a decade. I’ve been experimenting for a year or more with Pregnenolone and DHEA in varying amounts. When I take preg in doses of 200-400 mg before bed I feel great and everything works really well. Focus, mind and man things. Same if I take 100mg or so of DHEA. I’ll use these on weekends mainly and not so much during the week. I notice during the week without them I tend to be bitchy and emotional with low sex drive. If I take Preg or DHEA these issues go away. I’m afraid I’m taking too much or somehow dependent on these supplements now. What should I be looking out for or the downsides to these substances? I feel like I’m playing with fire.
3. How To Know If Keto is Right For Me? [16:28] Radu says: Hi Robb, I would like your opinion regarding how would somebody decide if the ketogenic diet is beneficial or not, or if you have recommendations for tailoring a ketogenic diet to people with increased cholesterol reaction to this diet. Are there relevant tests that can help in deciding in this regard? In my family health history there are lots of cancers, some heart disease, and some neuro-degenerative (Alzheimer) disease. I am 48 years old, caucasian, in very good health and decent physical shape. My diet is a loose paleo type (occasional milk and grains) and I have no allergies. I would like to have some periods of ketosis, as I feel some benefits from it, but I do not know how concerned I should be. ****** Thank you for taking the time to read the question. I totally understand if you do not have time to answer this question directly, but I find this subject is not cover with enough clarity. Maybe you can touch on this in your regular podcasts when discussing related topics. To understand the background of my question: I experimented with Ketogenic diet a couple of times, and I felt great. My main reason is general health and well being, with an accent on mental clarity. This aspect was improved by the Ketogenic diet. Unfortunately my cholesterol had some unexpected behaviour: My 1st Keto experiment: I was in ketosis from Feb 15 to April 15, 2015, below are the blood tests before the diet and 9 month later. Date Total_Ch LDL HDL Non_HDL_Ch Triglycerides 12/15/2014 194 125 58 137 254 12/22/2015 178 101 58 121 44 So far so good! Encouraged by these results, I repeated the diet 1 year later, but this time I tested myself while in ketosis. After 1 ½ month of ketosis, I did my 1st blood test (3/1/2016). I repeated the test (still in ketosis about a month later (4/7/2016). This time I also measured the ApoA1 and ApoB, and the numbers only confirmed the cheap test. I stop the diet, and 8 month later (12/29/2016), the values are back to normal-ish. Date Total_Ch LDL HDL Non_HDL Triglycerides ApoA1(g/L) ApoB(g/L) 3/1/2016 321 232 75 - 31 - - 4/7/2016 298 230 55 243 30 1.69 1.18 12/29/2016 212 124 66 145 47 - - I measured my ketons level with Keto-sticks. The level was on average at 2, with variations from 0.5 to 4, depending on the diet macro-ratio and mostly on physical activity level. Blood work: https://www.specialtyhealthwellness.com/offer/robb-wolf-wired-eat-panel/
4. Genetics & Body Composition? [28:57] Sara says: I know genetics have a large part in how our bodies form and react to foods, the environment, etc. But how much do we have control of when it comes to body composition? I am in my mid-thirties and have always been athletic and a focus on healthy eating, now Paleo focused. However my weight - while I am still in a healthy range - doesn't budge easily despite my efforts. And it's been like this ever since my teens. I don't want to compare myself to others - but it is frustrating when I eat so clean, am active with weights and cardio and the person next to me has a slimmer waistline and eats fast food and rarely exercises. I know can become slimmer with extreme effort - but those extreme efforts are not good to my body and I dont want to add additional stress. Should I just "give up" and not fight my body and just focus on my healthy living or do you think I can loose some extra fat without extreme measures? About Me
5. Ketosis and Carbohydrate Timing? [35:50] 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 this question. Have a great day.
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Fri, 6 September 2019
We're back with more answers to your questions. It's Episode 439, Q&A #32! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Individual question videos are linked in each question title, but if you want to see the complete video for this podcast, be sure to check out our YouTube channel.
Show Notes:1. Collagen Timing/Sauna? [9:44] Jesse says: Hello you two. I've read or heard that when collagen is consumed prior to training the absorption rate is increased considerably. It was also stated that this timing also changes where/how the collagen is used; specifically it goes towards cartilage, tendons, ligaments as opposed to hair, skin, nails. If I'm not off base and you have heard of this phenomenon, then I am curious what happens when collagen is consumed before sauna? Since you're body is being stressed in similar ways to exercise does the process work the same? Thank you both for taking the time to put out quality information, most of which is easy to discern and put into practice for the layman i.e. me.
2. Fecal Transplant? [12:35] John says: Hey Robb, I have a question for you about fecal transplants. I have Asperger's Syndrome, along with a persistent itching all over my body, and particularly on my anus, that I believe is from stuff I'm eating expressing through my skin. Cutting gluten and dairy has helped some, but not eliminated. I haven't been tested for gut bacteria yet, but going to do that next month. If, as I suspect, I turn out to be missing a lot of the usual gut flora, do you think a fecal transplant is a good option? And if so, what's the best way to go about getting one?
3. Partial Knee Replacement Work Out? [17:19] Liz says: Hey Guys! I'm sure you guys have probably answered this by now, I'm almost caught up on the podcasts, but I haven't heard this question asked so I figured I'd give it a go. My boyfriend had part of his knee replaced due to an injury he sustained on his last deployment. He used to be extremely active (crossfit, triathlons, running) But, now, not so much. Basically the doctor told him he needed to avoid any high impact exercises, no running. No squats, clean and jerks, etc. Basically if he was going to be lifting any weight to make sure it doesn't impact his leg. When I go search online for things he could do... it's mostly old people stuff (he is in his mid 20s). So, my question- was his doctor wrong? Greg, do you have athletes with similar issues? Would you allow someone to come into your gym start a training program? Whenever we start to do some sort of a training program he get disheartened by what he can't do, and I just want to give him some hope that he can do some of the things he used to love... what would you suggest? Any resources you can suggest that can get us going? Thanks for all you guys do... which I know you guys don't do much. I love the rants and the side comments. The podcasts get me through my days at work sitting behind a computer screen and encourage me to get my ass up and do stuff. The video we mention: https://www.youtube.com/watch?v=-k0NTB2DTGs
4. Native Americans and Epigenetics? [23:38] Dan from Nashville says: Hey, I have heard on your podcast, as well as other Ancestral podcasts, the subject of racial epigenetics being brought up, but I never hear it mentioned in a broad aspect, and I was wondering if there was any evidence or even philosophy behind it that you have noticed. I am mostly Native American, with some white mutt thrown in too. I notice that on most reservations, Natives are almost always obese, and I have begun to wonder if being carb sensitive is genetic. You don't have to tell me that alcohol and substance abuse is rampant on reservations, but I sometimes wonder how much is environmental, and how much is based on the fact that most sugars and grains were brought over with white culture. I know that Inuits are always an example of ketogenic diets and health, but I am Creek from the Georgia area of the US, and would assume that eating VLC may not have been part of a people group living in a more fertile area. So I would love your opinion on this, as well as if you touched on other races based on region as well, even if its a mostly philosophical perspective. I also know the stereotype of Kenyans being great distance runners, or Jamaicans being better sprinters, but are there other athletic genetic tendencies for other people groups? Lastly, is the reason we never heard of this because we are too racially sensitive, and everyone fears that they will be equated to Hitler talking Eugenics? Or is there just not enough evidence?
5. Bent Arm vs Straight Arm Strength? [31:16] Harvey says: You've mentioned that an exercise program without straight arm strength results in inferior development of the connective tissue, in comparison to the muscular system. If someone only did straight arm exercises, would their muscular system's development be inferior to their connective tissue's?
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Fri, 2 August 2019
It's time for Episode 438, Q&A #31! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel.
Show Notes:
1. Is Carbonated Water Okay? [1:41] Brice says: Just listened to Wired To Eat and loved it. I'm not too far off from this diet, am pretty "fit", but too frequently make exceptions which I think are totally sabotaging my efforts. I'm still curious about your thoughts on carbonated water without added colors and flavors - like Topo Chico, Croix, Perrier, etc. I have one of these every couple days.. more as a treat than anything.
2. Have You Seen This Gluten Enzyme Study? [3:40] Austin says: http://suppversity.blogspot.com/2015/06/the-gluten-solution-aspergillus-niger.html This is an enzyme that apparently neutralizes (or has the potential to) the inflammatory effects of gluten. I'd love to hear your thoughts on this. If you've talked about it in a podcast already could you point me in the direction of finding it. If you haven't talked about it, could you include it in an upcoming podcast? Thanks, Austin
3. Ancestral Consumption of Psychoactives? [7:42] Charles says: Hey there Robb! I'm a "never smoker" as my doctor calls it and intend to stay that way, but this week I'm experimenting with very low dose nicotine patch. Got 21mg clear patches and cut into 8 to 12 pieces, one per day during daylight hours. Intentionally avoiding the nicotine rush I've found with gums and lozenges. Jury is still out overall, but so far it seems to help improve ADHD, intermittent fasting, and persistent low mood. But that got me to thinking: For ancient hunter-gatherers, what would the usual modes of consumption be for such "medicinal" plants? Aside from smoking ("hey let's light this stuff on fire and breathe deep! great idea! cough cough gag") which is indeed attested in the historical contact record... My guess is tobacco, coca, and khat in their weaker pre-agricultural breeds would be chewed and spit. Maybe Mary Jane (again, the weaker natural version) would be an herb to go with fatty meats. Yerba mate and ordinary tea we know have been drunk in a hot water infusion. Then there's coffee and chocolate which are more recent... Maybe part of our modern problem with drug abuse isn't the drug itself, but rather how it's been bred and prepared incorrectly. Much as it is with food. This is all speculation though. Have you given the matter any serious thought?
4. Vegan Vitamin D3? [23:36] Leonardo says: Hi Robb, I just wanted to ask how do they make VEGAN vitamin D3 supplements? Vitamin D3 as cholecalciferol is an animal product and it is created from cholesterol, isn't it? How do lichens or other sources produce it? Is it the same form? Is it bioavailable in the same way? Thanks for everything you do, I appreciate your work, Leo
5. Gut Dysbiosis Concerns on Keto? [25:06] Keenan says: Dear Robb, I appreciate very much your non-dogmatic approach when it comes to tackling information regarding VLC and keto dietary approaches (ie who are you, what are your performance needs, are you sick and busted up, a hard charging athlete, etc). That's why I feel you're the best person to ask about this, as you aren't inherently biased. I have a family history of cancer, depression, mental illnesses, addiction, and adult ADHD. I haven't been diagnosed with any of these issues, though I definitely deal with unevenness in mood and focus. Besides my interest in preventing any future health issues for which I might be at risk, I've found that a very low carb, high fat diet just seems to suit my brain the best. I'm less irritable and anxious, my sex drive is fine, and most importantly for me, my focus and attention is just totally on-point. I've tried a multitude of eating styles but VLC is the only one that finds me springing out of bed in the morning with the birds chirping and excitement to get to work each day. I call it "natures adderall" except I don't have any crazy stim-mania. The only thing holding me back from maintaining this approach is a nagging worry about the hypothetical implications of long term VLC, as it pertains to GI microbiome diversity, potential dysbiosis risks, mucin production, thyroid problems, etc. I've read as much as I can find from the experts I tend to trust in this field (Attia, D'agostino) but I've yet to find anything that definitevly quells my worry of causing some sort of damage, from which it might be difficult to come back. Do you think the long terms risks might be overblown? I do take prescript-assist and raw potato starch as potential mitigators, but I don't know if VLC is taking a step or two back for my gut bugs, and I'm very concerned about treating them well. I always suspected gut problems being at the root of my late father's alcoholism and his myriad of inflammatory problems. Some of these worries have prevented me from staying in keto for longer than about a month at a time. Every time I start phasing a larger amount of carbs back in, however, there's a mild and annoying accompanying brain fog and up/down cycle, seemingly irrelevant of the dietary source. I understand that these questions get vetted and you're busy, so no worries if this doesn't make the cut. I sincerely appreciate everything you and your team have done for the health of my family and myself, as well as the awareness you're raising regarding even larger political issues we're facing. Sincerely, Keenan LeVick
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Fri, 26 July 2019
We're at it again with Episode 437, Q&A #30! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel.
Show Notes:1. Fitbit Sleep Tracking [1:35] Jay says: G'Day Robb, love your work. I took a break from your podcast to learn computer programming and am now back because I'm stressed and my desk bound body is broken. Glad to be back and see you've figured out your keto problems when bonking during class. I've signed up to your keto master class so fingers crossed. I have a somewhat basic question about sleep. My Fitbit says I slept 7 hours with 1 hour awake. I don't remember waking and there are up to 30 a night of these tiny 'awake' periods. I do sometimes toss and turn to get into comfortable positions. My partner says I'm asleep within minutes of hitting the pillow. So I think I'm sleeping ok. Should I think about this as 8 hours sleep or 7? I tend to wake up energised when my Fitbit says 6hrs 30 mins + 1 hour awake.... So thinking this is equivalent to standard 7-8 hours per night. When I push for Fitbit to say 8 hours then I'm very lethargic when I wake. But it's probably then like 9 hours which could be 'over sleeping' for me. Anyway, love the work you two are doing. I miss the Q&As with Greg but love the new format. Anyway, fangirling from Australia. My question can probably be answered by Google but I'm sure you'll be able to cut through the interjunks. All the best - Jay
2. Palate Fatigue & Food Burnout [8:11] Maria says: Hi, Robb and Nikki, I was wondering if you can address palate fatigue. For some reason, I tend to be the kind of person that needs to have a lot of something and then don’t want it anymore and have to switch. Before, I was into avocados and sardines, all the time, and now it is eggs and bacon. It is almost as if my body is asking for these foods at certain times. Thank you!
3. Protein Toxicity and the Carnivore Diet [12:22] Jesse says: Hey Robb, In WTE you briefly mention (p. 27) that humans cannot consume more than 35% of their calories from protein before suffering from protein toxicity. The carnivore diet has recently gotten some publicity and seems to have some anecdotal success for folks with stubborn autoimmunity issues. Do you think following a carnivorous diet carries a high risk of suffering from protein toxicity? And would we be able to look for evidence of protein toxicity in kidney function testing? Best, Jesse
4. Waking Up From Hunger While In Ketosis [17:55] Justin says: Dear Robb, I'm a huge fan of the pod and your work. For the past two months, I've been following a keto eating plan (I weigh all food and track macros - I'm usually hitting 40g net carbs, 90-100g protein, and somewhere between 235g-270g fat, for a total of roughly 3,000-3,500 calories per day). I'm a 30 y/o male, 5'9. I usually eat 3-4 meals/day with no snacks. I currently weigh 156lb and am about 16% body fat (I did a BodPod when I was a few pounds lighter and was at 14.5%). In terms of exercise, I usually go to the gym 3x/week and do some combination of squats, deadlifts, press, and bench press. As an example of where I'm currently at with strength, I do 4 sets of 5 repetitions (2 min rest periods) 205 pounds on squats. My question is this: when I try to cut calories down by 300-500 (I'd like to get to 12% body fat), I wake up in the middle of the night hungry. I feel like I keep hearing on various podcasts and books that I read that in a state of keto, hunger should be significantly blunted and this shouldn't really be an issue. But I feel like if I don't go to sleep pretty full, I wake up in the middle of the night. I know sleep is critically important, so this seems like a problem. If I eat enough to sleep through the night, I can maintain the same weight but really struggle to lose weight. I've done self-experiments to make sure I'm not waking up due to stress, noise, etc., and have isolated that my sleep is almost completely correlated with my hunger levels. I wanted to ask for your guidance because I imagine other people might struggle with a similar issue - I know many people who do well with hunger during the day, but not so well at night. Some things I've wondered about is if I'm overtraining or if there's some sort of other physiological issue I need to attend to. Maybe I'm not understanding keto properly, but I feel like with my macro breakdown I should be able to comfortably go 12-16 hours without eating? Or, is the ability to go prolonged periods without food less about eating and more about individual differences? Thanks for all of the amazing work that you do. Justin
5. Fasting For Skinny Dudes [23:50] Brett says: Hi. Robb and Nicki... Fasting for overweight or normal weight people has been well covered. Is there any benefit to underweight guys fasting in an effort to add mass? I’m 6’3” and 165lbs, 37 years old. I can eat whatever I want in whatever quantities I want and my weight never changes. I would like to be heavier. I’ve tried weight programs and I tone up ok but it’s rare to add more than 5lbs. The minute I stop the program I’m instantly back to 165. Everything else you always talk about like diet, sleep, stress is already dialed in
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Fri, 19 July 2019
We're here with Episode 436, Q&A #29! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel.
Show Notes:
1. Endurance Fueling For A Keto Athlete [2:00]
Cassandra says: Dear Robb + Nicki, First off...thanks for the great job you two do in making complicated nutrition and fitness information easy to access and understand (even for uneducated gym rats like myself). I've been listening to the podcast for years, reading the blog and the books (just got Wired to Eat) and I still find myself learning something new almost weekly. Bottom line up front - how do you guys recommend tackling post-workout nutrition for endurance / high-intensity sports while on the keto train? I'm 35, 5'8'', 155 lbs with a fairly muscular build. I've been doing the Crossfit + weightlifting thing for 5-6 years now (4-6 times a week). I've got 10 strict pull ups, a 250 lb 1 RM back squat, a 285 1RM DL and can hold an L-sit for a minute....so I think I'm pretty strong(?) - in some aspects anyway ... Strict bedtimes at 8:30 every night with 8 hours of sleep, no injuries, no severe reactions to any type of food (except tequila) - BUT I perform and look a lot better when I'm strict about paleo. I've been eating that way and it has been keeping me fueled really well in the aforementioned training situations. Due to the nature of my job - active duty Marine, I am required to run a 5k every year for time...so I do incorporate running into my weekly routine - usually no more than 15-20 miles a week...long-ish runs mixed with hill sprints or pushing sleds so I don't die of cardio boredom. Within the past year - - due to losing a bet or being shamed into them (I can't quite remember), I've also been running a few half marathons and one marathon. I plan do to one more full later this year, the Rock n Roll in Las Vegas - mostly because its an excuse to travel to Vegas with some girlfriends of mine. The low-carb/paleo diet has been awesome for my health on the weightlifting/crossfit/sprinting side of things... but I'm struggling with the endurace side of my fitness. For my runs more than 90 minutes, I've been fueling with some organic stinger chewies/gels near the end of my run and then other, whole-food-type carbs at the end....bananas, berries, coconut water...sometimes gatorade, (an occasional beer :)), etc. My recovery has been OK...not awesome though (and when I take out the mid-run or end carbs, my energy tanks and my joints hurt for days)..... it takes me about me 1-2 days to get through my soreness for half marathons and almost 5 days for a run more than 22 miles WITH the intra and post-carbs. I've recently jumped on the keto train in January...did your masterclass, read Mark Sisson's book, started listening to a lot of low-carb / keto based podcasts (Shawn Baker, Fat Burning Man, etc) and just started Wired to Eat. I've been trying to do my own homework and listen to my body...so far this keto thing has been great! I've dropped about 10 lbs since the beginning of the year, have been sleeping a lot better and have seen gains in my strength. But the race season starts up in May (the LV Marathon is in November but I have smaller races and training runs scheduled throughout the summer) and I want to be prepared. I *think* I'm generally fat-adapted...but I panic after 8 or 9 miles sometimes (the old advice of "carb loading" always creeps back in) and will suck down a terrible gel or gatorade because I've made the mistake of running these distances underfueled before and it was a painful, painful lesson. I have heeded your electrolyte advice. I constantly track my sodium, magnesium and potassium levels and take the recommended supplements almost every day (normally on days with a taxing WOD or a workout lasting more than 90 mins). So what can I eat/drink to keep on the keto train that will help me recover and keep me going on some of these endurance events? Nut butters? Whey protein and water? I want to be armed when I take on Vegas this year and not completely derail my eating habits. And I'd like to start experimenting with these foods now, while I still have time to adjust. Sorry for writing the novel! If I can find this info in a podcast or in one of the chapters of your books, please feel free to point me in that direction! I appreciate any insight you guys have. Thanks in advance, Cassandra
2. Should I Add Fat To My Whey Protein Shake? [10:40] Ben says: Hi! Love the podcast (I am one of the six listeners)! Here is my question: I am wondering if the insulin-spike from a post-workout whey shake can stall my weight loss. Should I add fat like heavy cream or coconut milk to the shake to blunt the insulin response (if yes how much) or am I unable to burn that fat because of the spiked insulin storing it as body fat instead. Thank you so much and best wishes from Munich, Germany Ben
3. Portal Circulation and Leaky Gut [14:36] James says: Hi Robb, Thanks for your detailed answer to my question about sun exposure in Q&A #7. You provided a clear and concise answer which is hard to come by these days! Following your book recommendations in Q&A #6 I hungrily delved into the Lecture notes on Human Metabolism (Thanks Nikki!) and within the first chapter encountered some information that gave me reason to pause. The portal circulation, I'm certain that you can provide a more accurate and concise explanation of this system to your listeners than I can in this question, so I'll leave that to you if that's okay! My question is: given that all blood (and therefore solutes) from the intestines are drained through the portal vein and through the liver - filtering out excess substrates and removing toxins such as ammonia from the blood before it enters 'general circulation', how can leaky gut have such a damaging effect on the body? It seems to me that the liver is a vital backstop in this process which is never mentioned when functional medicine practitioners talk about leaky gut - they give the impression that blood drains from the intestines straight into cardiovascular circulation and these fuel substrates are clanking around in our arteries causing inflammation which seems not to be the case! Also how does this impact the gut hypothesis of heart disease (highly simplified here) where endotoxin is said to pass through the mucosal membrane into circulation, binding with LDL cholesterol, being attacked and immobilized by immune cells and ultimately ending up being sequestered into an arterial plaque because the immune system cannot destroy cholesterol or unbind the endotoxin from it. Would the portal circulation not remove this endotoxin from the blood before it enters cardiovascular circulation and meets LDL particles? Is this disease process driven not only by a compromised intestinal lining but also by inefficient liver function? Thank you for your time again guys, really appreciate your input Kind Regards James
4. Do I Have To Sprout My Nuts & Seeds? [20:10] Joseph says: Is phytic acid harmful or of benefit? Is it really necessary to jump thru the hoops of soaking & sprouting before consuming nuts & seeds? thank you
5. Caloric Estimate for Young Children? [25:10] Rory says: Is there an estimate for calories/pound when it comes to feeding my almost 3 year old (or any child for that matter, say 2-12? The teen years of course marking the onset of self-consciousness and peer pressure, thus thwarting any biological hard-wiring toward survival.) Or is she still young enough to be biologically incapable of starving herself, at which point I should just trust that she has normally functioning satiety signals? I ask specifically about my daughter because, as is par for the course in 'Murica, she received antibiotics immediately after being born, so it's not a stretch for me to imagine that she could have some kind of gut imbalance that could cause hormone dysregulation with her leptin/ghrelin.
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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/ If you want to see the video for this podcast, be sure to check out our YouTube channel.
Show Notes:1. Overeating On Keto [2:08] Steve says: Hi Rob, 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. Best regards Steve
2. What's Up With Fiber & Kids? [8:58] Rory says: 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] Mads says: Hey Robb, 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] Eoin says: 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
5. Are Chicharrones (pork rinds) a Healthy Snack? [22:47] Isaac says: Hi Rob, 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. -Isaac 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
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Fri, 28 June 2019
It's time for another podcast! Episode 434, Q&A #27 Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel.
Show Notes:
1. Thoughts on Baby Led Weaning? [1:38] Rory says: We follow Chris Kresser's Healthy Baby Code when introducing foods to our children, starting with purees, and graduating to solid foods overtime. She's recently learned of "baby-led weaning" (completely unscientific aside: anything that starts with "baby-led" CAN'T be a good idea. Like "baby-led" bedtime, or "baby-led" TV-watching). The theory, as I understand it, is that you present your kid with chunks of various foods, and let them choose what to eat based on their tastes, rather than forcing a puree of some kind that they may not prefer if they weren't being fed by you. Your thoughts? I know your kids are obviously Paleo, and we're curious how you navigated the introduction of foods and respect for their preferences as their tastes developed.
2. Post-Lunch Coma On Keto [10:15] Laura says: Hi Robb and Nicki, I have a question regarding an incessant post lunch coma regardless of diet. I have experienced a mean bout of fatigue and extreme cold every day following lunch for much of my adult life. I’ve been on the paleo bandwagon for almost 10 years with marginal improvement in that area, and recently doing keto I’ve experienced only a little bit of relief. I still get almost debilitatingly fatigued and cold after eating lunch. If I have a sweet potato or a piece of fruit with lunch it’s definitely a lot worse, but even with my typical lunch of leftover protein and veggies or a version of Mark Sisson’s “big ass salad,” I experience a couple hours of wanting to get in bed after lunch. I follow the ketogains recommendations on electrolyte tracking and consumption of electrolytes. For breakfast I usually have some variation of 3-4 eggs. I’m a 33 year old female, healthy weight, CrossFit 2-3 times/week. My recent lab work was excellent, low inflammatory markers, lipids and blood sugar markers all good. T3 was on the low end of normal, but all other thyroid measures WNL. I am mindful of circadian rhythms and do all I can to optimize sleep, however it isn’t ideal as I have a toddler and baby. I don’t think they can totally be blamed for the issue, though, as I have experienced this for many years. Thanks for your time and for the profound impact you’ve had on my life and the lives of many others.
3. Help! Balding! [16:33] Mehdi says: Hello I have messaged before. What is your advice for a 28 year old male having male pattern baldness? Is it really Genetic destiny or is there any way of living eating exercising sleeping etc that can keep my hair. Please help... I don’t know where to turn. Do you guys recommend my good sources for male pattern baldness info? I read the Mark Sisson article and I don’t think I suffer from any of the conditions he mentions. Regards Mehdi
4. Portion Sizes like Eddie the Strongman [19:09] Kevin says: Hi! Can you give a little help in the way of portion sizes. I have been eating Paleo/low carb (grain/dairy/legume free) for about a year and I feel like I have just recently stopped craving sugar (feels liberating). I am extremely active due to my work 5’9”, 145 lean male. In order to feel full my meals (3 or 4 a day) are absolutely giant. Usually I have focused on about 8-10oz of protein per meal and fill the rest with giant vegetable portions. Recently due to all that veg bloating the heck out of my belly I have switched to more like 16-20oz of protein and a bit less veg to cut down on the bloating. This feels better but It seems like a ton and I was wondering how this compares to others. Basically for every meal recently I throw 16-20oz’s of protein in a 10.5 inch or 12inch cast iron skillet, cook the protein with a fat and fill the pan to the top with veg. I thoroughly enjoy this but when I explain to some folks I put Down 16ish oz’s of beef/pork/fish/chicken they look at me like I will have colon cancer within the calendar year. I admit I am too darn active but I have no choice due to work then play. (light details but I work in the mountains above 8000ft and am self powered everywhere I go with a large pack). Sleep is descent, as I work emergency services and sometimes will be up all night working, but not the norm, tons of sun, weight is good I think, blood work appears good. Any suggestions on these portion sizes? I feel like I am going to eat myself into bankruptcy but need to feed the beast to keep my energy up. I tinker on/off with safe starches but I feel like these make me more hungry and I am more satisfied with higher protein. I have also played with carb night like refeeds per John kiefer when I am running a touch light weight/low energy which gives me a bit of a recharge (still avoiding grains/dairy/legumes during the re feed). I generally use fat for flavor per your suggestion as if I go big on fat it makes me kind of nauseous and get less than ideal bowel movements. Although it has been a year on paleo (coming off of 15years of vegetarianism) I feel like I have yet to find the optimal balance and am constantly tinkering. My body comp has changed drastically, as I have noticed I now have muscles and carry about 3-5 extra lbs I believe is muscle. Help me please, I Very much enjoy your work, you are a good person.
5. Creatine & Cold Sores?! [25:58] Chris says: Hey, Robb and Nicki! I'm a long time listener and a fan of both formats, but super glad that you guys decided to bring back the Q&A's! Each week, I look forward to listening to your Jedi-like paleo wisdom. But enough about you, let's talk about me. The vein of my existence since my late teens has been the occasional cold sore. I've been paleo/ckd for about 4 years now, which has decreased the occurrence from about 4-5 times a year to only once or twice a year. Still, I absolutely dread the day that one of those little suckers shows up, and I do everything in my power to prevent that from happening. Since arginine seems to be an antagonist to the virus, I do my best to avoid it all costs, and supplement with L-lysine as well. This brings me to my question, which pertains to creatine. I have been thinking about starting to supplement with creatine, but when doing research I realized that it is actually made up of the three specific amino acids: methionine, glycine, and -- yep, ariginine. Now I am worried that supplementing with creatine will cause a dreaded outbreak. Is this accurate or am overanalyzing? Would supplementing with lysine at the same time help prevent arginine dominance in the cells or is that nonsense? Any other tips on prevention? I've scoured the interwebs for an answer to no avail and would truly appreciate your input, Paleo-Wan-Kenobi. Thank you for what you do and keep up the good work!
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Fri, 21 June 2019
We're back on a roll with Episode 433, Q&A #26! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel.
Show Notes:1. Enzymes and IBS? [3:32] Ken says: Talk to us about enzymes Robb. I've played with alot of different things over the years to help with IBS issues. For a long time I was devoted to probiotics but I never found any real consistent results with them. I took a stool test a year or so ago and discovered that literally none of the strains of probiotics I had so diligently taken (and paid for) were significantly present. Along the way anti fungals and anti parasitic medication (Dr Rx'd) helped calm the fire down below but it was enzymes that seem to seem to have made the final difference for me. Not only is the fire largely out I've really not had to keep up with taking enzymes like I did with probiotics. To be fair to probiotics they seem to help in the moment but I get the sense you have to take them daily which does not seem to be the case with enzymes. I should mention I know several people that have had the same experience with probiotics and enzymes. My question then is what is the mechanism at work? I get that enzymes help break down foods but why would that help with IBS symptoms and furthermore why would those symptoms be largely gone after only 6 months or so of using them but not taking them daily even?
2. Squat Pooping and Toilet Training [10:42] Terrence says: Hey Robb and Nicki! Loving the new Q&A format! You have done such a great job educating the public on what to put in one end of their bodies that I want to take a moment to talk about how to get the most out of what comes out the other end! I am a first-time dad of a now 16-month-old, so that means we're starting to approach potty training. As we all know, the "natural, paleo way" of pooping is getting into that deep squat and letting fly. It's so obvious to me that this is the way we're meant to poop. I see it every morning: my little girl suddenly stops playing with her toys and drops into that ass-to-grass squat that my jiujitsu hips will never do again. By the time that thousand-yard stare creeps into her eyes, I've already got one hand on my SLS-free baby wipes. Every parent has seen that, and yet every parent in this hemisphere insists on trying to get their kid going from this squat position to sitting on a porcelain platform with his/her feet dangling. The toddler naturally resists with a, "what the hell do you expect me to do from here?" look. Frustration ensues, but poop doesn't. It seems like transitioning our toddlers from diapers to seated toilets is yet another mismatch of nature in our modern civilization. For adults, it's easy to make a homemade platform or buy a Squatty Potty / similar product. But what's the plan for tots? I've considered setting up a kitty litter box in the bathroom. The mother-in-law is almost certainly going to lose her shit (heh heh) but maybe that's the price of being the world's #2 Dad! Would love to hear your Paleo Poop Solution for how we are Wired to Shit. -Terrence
3. Travel Eating Tips? [14:30] Luiza says: Got your masterclass and it was paramount for the achievement of the keto sunset. 8 weeks in, 15 lbs down and I feel amazing! However I am quite a foodie and will be heading to Paris for 10 days in June to vacation with my brother and dad. I will be staying at a hotel and definitely don’t wanna miss out on real French croissants or pastries... I also am from Brazil and while I can tell the benefits of keto long term, I would not be able to go visit and skip out of eating fruits, which is most of my diet while I’m down there. so question: Should I still try my best to keep up with calories/macro count while traveling and/or supplement with exogenous ketones (do they even work?) or should I not worry about it until I get back home? Am I gonna feel absolutely awful while getting back on carbs? On that note, maybe I should re-introduce carbs before I even go? Appreciate your guidance on the issue.
4. BJJ + Recurring Staph Infections [18:39] Sam says: Dear Robb + Nicki, Over the last 12 year period, I've made numerous attempts to train BJJ–each attempt ending in a staph infection. My first time was about 12 years ago, where I got a good year of training in. This was punctuated by a pretty bad staph infection that flared back up a few more times shortly after. 8 years later, I went for it again...this time getting a staph infection after one week of training. Most recently, I got 6 months in before getting another. As you can imagine, every doctor I've ever talked to thinks I just need more antibiotics, or that I have some secret colony of staph living in my nose. This approach has obviously not been successful for me. It also fails to address why I only get them while training, and never in the periods in between. While hygiene may have been to blame the first time, I was pretty careful the last two times, even if it wasn't 100% perfect. I had a funky sleep schedule before my most recent occurrence, which I think may have contributed. Some more details for you...I'm 33, in good shape, otherwise healthy, eat well, and sleep well. I've always lifted weights outside of BJJ but nothing crazy in terms of volume. My question for you is: If this was happening to you, where would you start? What would you be looking at? I have considered seeing a functional medicine practitioner as I've wondered if there are some bigger picture immune issues at play. I appreciate any thoughts you have on this– I don't want my BJJ career to be over so soon. Thanks! Notes: https://www.defensesoap.com/
5. Adult Autism - Should I Go Keto? [23:51] Alex says: Hi Nicki and Robb, I'm 29 and was diagnosed as on the autism spectrum just two years ago. This would have been considered as asperger's in the past. I've been primarily paleo (ice cream is really good) for the better part of six years, but after running my DNA through Found My Fitness, I'm wanting to address my dietary choices from a more personalized approach, including finding the most optimal choices to address some of the occasional stressors I feel associated with being on the spectrum - anxiety, depression, and general cognitive/mood disregulation. The most researched dietary intervention seems to be a gluten free, dairy free diet, with a few studies looking into keto. However, each study I've seen is only looking at kids as the subjects and typically with more severe symptoms than what I experience. Keto seems to be a promising approach, but is there any reason why this would be different for an adult? I tried keto for about a month a year ago but immediately found my cognitive performance drop. While I know my macro amounts were appropriate (used ketogains calculator), I know now that I didn't incorporate the electrolyte component. Could this account for my initial struggles with it? Is there anything else someone on the spectrum should consider when attempting keto? Supplements, macro ratios, etc.? I'll include more details about me below, but thank you for your time in reading question and all of your work. Alex 29 years old 6' 4'', 240 lbs CrossFit 3-4x per week Sleep 6-7 hours a night (we have a 1 year old that thinks the day begins at 3:30am) Polymorphisms of concern from FoundMyFitness: MTHFR (which seems to be common in those on the spectrum), FTO (multiple SNPs), APEO3/4 (multiple SNPs) Live in Minnesota where sun exposure is only frequent enough where your skin doesn't freeze
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Fri, 14 June 2019
We're here with Episode 432, Q&A #25! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel.
Show Notes:
1. ATP Supplements? [1:35] Gordon says: Do you deal with or see anybody taking the new ATP supplements ( Peak ATP)? I have seen them as a pre workout supplement and also for use with chronic fatigue patients ( they also use NADH as ATP precursor ) Thanks
2. Multivitamin: Powder Or Pill? [4:16] Michael says: If a person chooses to have a multivitamin, is it better in pill form, or powder (drink with water)? I ask because fat Soluble vitamins are absorbed in the presence of fat. It would seem drinking a powder in, for example, a litre of water over several hours might mean that the vitamins may not be absorbed as well (no fatty meals in between to help absorb said vitamins) Where a pill could be taken with a meal or with a little fat? Thoughts?
3. Individualizing Your Diet [10:09] Nathan says: I have watched the change in dietary recommendations over the years and have tried Paleo, Keto and higher carb diets. I have seen really good results on low carb diets but they seem hard to sustain due to high activity at work. I have also heard Robb say he has had good results eating beans/legumes. I am considering trying to eat a diet that focuses on whole foods rather than macros. My question related to this is, "Have you found that the quality of food is more important than the macronutrients for overall health?" Not that macros aren't important but you can manipulate the macros to a Keto style diet with low quality food but it seems that would be counterproductive. Thanks, Nathan
4. Thoughts On Collagen Protein PowdersSupplements? [17:57] Andrew says: Hey Robb, I have a question on a point you made in the Keto Masterclass, Module 4. You said that collagen (specifically collagen protein powders) are great supplements and can have many benefits, but that the protein content should not count towards your daily protein intake. I have been making and eating a collagen concoction (Great Lakes Collagen Hydrolysate) for years as a meal (2nd) in between lunch (1st) and dinner (3rd) that I have been counting as a third of my protein intake. I understand that collagen protein is not the same as animal protein, but can you expand on this a bit. I remember reading something along the lines of it lacking completeness, not having optimal ratios of amino acids and having some that are unessential, but have I really been short-changing myself on protein and should I replace this with animal protein?
5. Body Refuses Ketosis in High Stress Job [23:16] Jenika says: Hello Robb, I have a question regarding the body naturally kicking itself out of ketosis in high stress work environments. I have been a fat burner now for over a year and have been immensely successful. I have lost 15 pounds, gained muscle, rid myself of candida, my vision has improved, my alopecia hair loss has gone away. I feel like i am functioning the way I should. I also run faster, jump higher, and train better than I ever have in my life. I am 29 years old. I work as a Stewardess on private luxury yachts. So I live and work onboard. With no guests onboard I maintain a healthy balanced routine. When we have guests onboard I am working 14-16 hour days on my feet running around and up and down stairs constantly. This can go from 1 week up to 5 weeks with no days off. I certainly don't exercise during this time apart from light stretching and Nidra yoga. It is a high stress environment both mentally and physically. It seems that my body just refuses to stay in ketosis despite my dietary efforts. I crave fruit, gain weight, gain water weight, and don't feel satiated ever. I am assuming this is because my body goes into fight or flight mode. My question is if there is anything I can do to trick the system into staying into ketosis? Or should I just give into the body's desire for glucose and introduce fruit and perhaps sweet potato into the diet and lower my fat intake. I guess I don't want to be pumping myself full of fat if my body doesn't want to use it for fuel. This is a constant occurrence in my job (given I haven't worked full time in the last 8 months). I am potentially going into a busy mediterranean season and would like to maintain my physique and be gentle to my body considering the circumstances. Any insight you might have would be hugely appreciated. Thank you so much. Warm Regards, Jenika
Notes: Stress Less, Accomplish More: Meditation for Extraordinary Performance
Where you can find us: |
Fri, 7 June 2019
It's time for Episode 431, Q&A #24. You've got the questions, we've got the answers! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel.
Show Notes:
1. Ancestral Case For Salt Supplementation? [0:53] Dan says: You've recently been talking a lot about salt and electrolyte supplementation and I like to look at things in an ancestral context. Did pre-agricultural peoples supplement with salt somehow? I do know that the Hopi Indians in northern Arizona had a ceremonial "Salt Trail" into the Grand Canyon and I assume that they were able to retrieve salt from geologic deposits, but the amount of salt that feels optimal for me seems like it would be hard to attain in prehistoric times in many parts of the world. Are there other examples of this besides the Hopi?
2. Resistant Starch On Keto? [11:48] Bethany says: Hi there! I'm about 2 and a half weeks in to a ketogenic diet (following the Keto Masterclass) and feeling pretty good. I've been trying to figure out how to add in some resistant starch for overall gut health without pushing carb levels too high. I think I would try tapioca starch first - I live in Asia and that's what's most readily available. According to nutrition facts online, a 1 oz. serving of tapioca starch has 6 grams of carbs. Would this number contribute at all to my overall carb count for the day, or does this factor out because of the fact that most of it is resistant to digestion? Hope my question makes sense. Thanks for your time!
3. Optimal Fructosamine Range? [16:39] Steven says: Hi Robb, I've heard you recommend checking fructosamine to help triangulate glycation and see what's happening with blood sugar, but I can't seem to find any references for an optimal fructosamine range. I recently did some blood work and had a fasting glucose of 80 (mg/dL), A1c of 5.6, and fructosamine of 250 (umol/L). I have been experimenting with a glucometer recently and my average blood glucose based on dozens of readings during carb testing is in the upper 90's, so I am thinking my A1c looks artificially high due to red blood cells living longer. Curious what you think of this, and what I can take away from the fructosamine value of 250. For context: I am a 29-year-old male, 160 lbs, between 10-12% bodyfat and have been eating a mostly low-carb paleo diet for the past year, recently gravitating closer to carnivore. I appreciate you and Nicki and all the work that you do! Best, Steven
4. Finding Time For Writing a Book? [22:34] Thuy says: Hi Robb: I'm a big fan. Thanks for your life's work that filters out the vast ocean of information out there for a smarter living. I'm so glad you are doing what you do reminding me to sit back to look at the big picture of everything in life. In your last few podcasts, you mentioned that you are again working on publishing more books. Congrats and I can't wait! I've been trying to write my first book. It has been such a slow process. It has been 4 months and I'm able to get in about 6000 words or so. Holy cow it is such like a text book but I've got to start from somewhere! The book has a mix of East meets West medicines for those undergoing cancer treatments. Needless to say, the topic is not easy and there is so much development out there every week that it is hard to keep up. I'm a full-time oncology pharmacist. My husband also has a full-time job and soon will go back to school while working for the next 2 years. We have four kids ages 5, 7, 9 and 10 so their activities are endless Mondays through Sundays on top of their normal school work, church, and of course we have to add Vietnamese school in there because all others are not enough! I started out with trying to get a few words in during my lunch hour, but it seems that it takes me a good 15-20 min to get into a good writing mode but then I have to go back to work before I get much further into the book. If my kids have a long 1-2 hour activity, I can get more done then while waiting for them but I then I feel guilty for not paying attention to them. I also exercise daily, either before work or during lunch, whichever works out for the day. The past 2 months, I've been exercising during lunch rather than working on my book because I feel my brain needs a break from thinking all day long. Then I find myself slacking off for whatever excuse because, honestly, I'm just exhausted mentally and physically. So that's my background story. My question simply put, how do you do it? I feel the need to write this book because I know it will help so many people going through cancer treatments particularly clarifying the effectiveness/safety on herbal products and the big hot marijuana, so it's almost like a calling; leaving a mark on this earth before I die. There is a war inside me between fulfilling this calling vs taking care of my health (recently discovered I have Hashimoto's - oh boy that's for another day) vs being a good mother, wife, sister (brother has Hypokalemic Periodic Paralysis; also another story for another day), daughter. At first I set out a goal to finish this book in 2 years but maybe not until 5 years. Worst yet, it will never be finished. I'm starting to doubt myself that I can climb this Mount Everest of mine. Any suggestions will be great. Thanks for reading this. -Thuy ("twee") PS: Hi Nicki! My husband used to work at Coffee Bean & Tea Leaf decades ago and I don't think they roast their coffee beans either! :D Cute story. Notes: https://www.nytimes.com/2018/08/20/well/family/let-kids-play.html https://robbwolf.com/2018/09/25/episode-411-tim-grahl-publishing-a-book/
5. Advice For A New Clinician? [38:38] Matthew says: Hello Robb and Nicki, I've recently become a newly minted nurse practitioner and am starting a job in an endocrinology clinic in a few weeks where I will be managing mostly type II diabetes and thyroid disorders. First, thank you for your work. 8 years ago you inspired my interest in fats, carbs, exercise, and all things hormonal and it is very unlikely I would have landed here without your influence. My mom read the "Paleo Solution" after I mentioned your name and effectively reversed her type II diabetes through diet, exercise, and a sprinkle of metformin (which she has since discontinued). The clinic I'll be working in serves a population with low health and nutrition literacy that typically follow the standard american diet. As an example, one of my colleagues expressed that she would consider it a win if she could teach some of her patients that mountain dew is not actually considered juice (this is an extreme example, but you get the picture). I've been working as a bedside nurse for 6 years so I am well aware of the shortcomings of conventional medicine and the reluctance of patients to change long held behaviors. One of the reasons I've been drawn to diabetes care is that diabetes 2 is so amenable to diet and lifestyle change that ideally the pharmacological approach need only play a supplemental and transient role. My question is this: What would you consider effective strategy for fostering health literacy and behavior change in a population such as this? Also: What would you consider the lowest hanging fruit in terms of behavioral change to positively affect outcomes in diabetes? Thank you for your time, your work, and your example
Where you can find us: |
Fri, 31 May 2019
We're here with Episode 430, Q&A #23, packed full of more of your best questions! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel.
Show Notes:1. Thoughts On Oxalates? [3:02] Alex says: What is your perspective on oxalates? Is there any merit to what people like Dr William Shaw, Sally Norton, and Elliot Overton say about the evils of oxalates? or can we all keep eating spinach and almonds? Could this be the explanation as to why some people who go full carnivore benefit from eliminating all greens?
2. Living WELL to 100 and Beyond [10:05] Paul says: Robb and Nicki, I am definitely one of the original 6 listeners and credit you many times for changing my life and educating me to the point that I helped other people change their lives. Ok I am 62 in very good shape and have a smoking hot younger wife that I would live to make it to our 50th wedding anniversary, which will make me 107. So the question is what test do I do now to make sure I have the best chance to achieve this goal and hopefully correct if something is wrong now?
3. Eating For Olympic Weightlifting [13:15] Jake says: Robb, Thank you for the podcast its great. I know your very busy but I was wondering how you would suggest approaching a healthy diet for olympic weightlifting? I'm 35, 5ft9in 185lbs and around 18% body fat( this is a rough estimate using ketogains website). I want to compete but not looking to sacrifice my health, and would like to lift into my old age. You mentioned that you competed in powerlifting when you were younger and I thought maybe you would have some insight into the subject. I currently intermittent fast roughly 14hrs everyday. My diet is protein from variety of meats,carbs from lots of fresh veggies, fats from nuts, coconut and olive oil. No sugars unless family holiday. My goal is to lose some body fat but maintain my strength. I tried to go full keto, no carbs, and my strength plummets. Thanks again, sorry for such a long question.
4. Low Carb & Sleep [16:18] Angel says: Hi Robb, Thanks for answering our questions! When I eat low carb, I tend to wake up at 3am and have a hard time falling back asleep. However, if I have some carbs (i.e. a small bowl of rice or a sweet potato) during dinner, I generally sleep through the night and wake up naturally a little after 6am. I usually go to bed around 10pm, and eat dinner around 6pm. The problem is, when I eat carbs during dinner, I gain weight overtime. Eating low carb helps me lose weight. Is there a reason for the interrupted sleep eating low carb? I searched online and some people say it’s due to noradrenaline. I don’t know what that is and I am wondering how i can improve my sleep while eating low carb? Thank you very much for your knowledge! Angel
5. Any Updates To The Paleo Solution? [18:36] Mike says: Going back to your first book - what are the main things you would revise or add - if you ever did a revision?
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Fri, 24 May 2019
And now back with more listener question goodness, it's Episode 429, Q&A #22! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel.
Show Notes:1. In & Out of Ketosis...Harmful? [2:10] Pete says: Robb, I've been on and off a keto diet for the past five years or so and when in Ketosis feel fantastic. I train muay thai and on days that I train I tend to up my carb intake as I just feel better throughout training, similar to you with jiu jitsu. On Sundays however I do tend to go off the rails a bit and find myself on Monday down around the 0.2 mmol/L level and then by Tuesday night/Wednesday morning back up any where between 1.0-2.4 mmol/L where I stay for the rest of the week. I have in the past gone several months at a time on a 30-50g carb per day diet on multiple occasions, haven't done so the past year and half or so. I've been hearing a lot lately that this quick fluctuation between low carb to moderate/high carb intake can be very bad for you. Can you help shed some light on this, am I doing long term damage to my body by fluctuating? Thanks, Pete
2. Eating Below My BMR [10:48] Chris says: Hey guys, Over the past 7 months, I've had great success following the Keto Masterclass. As far as weight-loss goes, I've lost about 42 lbs, and lowered my BF% from about 28% to about 19%. For the first 12 weeks, I ate at a 20% deficit, without a break. I weighed and measured all my food. I made sure I had my electrolytes dialed in, eating lots of potassium and magnesium rich foods, supplementing Na+ as well as Mg+ too. During that time, I was lifting 4x per week as well as a couple (15-20 min) interval workouts per week. Other than that, I was doing some light walking and playing with my kids. Towards the end of that initial run, I started to get kind of bitchy (I'm a 45-year old male), and never really experienced the stable energy, or deep, solid sleep that a lot of people mention - two things I was really hoping for. Recently, I have been alternating 4-week cuts, followed with 2-week "full diet breaks" (a'la Lyle McDonald) at maintenance. During those, carb sources have been clean, paleo foods. Coming off of each of these, I feel better and maintained a stable weight throughout. I was normally back in ketosis 48-72 hours after switching my carb and fat macros back up, and both times (so far) it has restarted weight loss. Still not great sleep, but I attribute that to having young kids (2 & 6). After a recent DEXA scan, I was recalculating my macros with the Ketogains calculator (I'm 162# and 19% BF), and it dawned on me that the deficit it was recommending (-15%) was put me BELOW my Basal Metabolic Rate by about 105 calories, per day. For reference, I used the "sedentary" activity level and don't add back in workout calories. So, to my question(s)... Understanding that the calculator is based off the Katch-McCardle formula, basically giving a statistical norm, but BMR is the calories we need to maintain vital physiological functions, what are your thoughts on recommended deficits putting one below their BMR and what are the longer-term implications of extended diets doing so? Would it be better to just eat AT BMR on rest days and add back in some (all? a portion?) workout calories (protein & fat) on training days, while still being below TDEE? It seems to me that BMR should be an absolute floor when it comes to caloric intake - I'm wondering if the aggressive deficits created some diet fatigue and hormonal disruption for me. Love the podcast and anything the Wolf Pack puts out. Thanks for everything!
3. Do Calories Matter? [19:58] Zach says: Hi Robb- Long time follower and really appreciate the work you're doing. I wish I had known about Keto and Paleo when I was younger; I feel my athletic performance could have propelled me to the next level. Either way, I'm happy to have it in my life today as it keeps me thin and healthy. Your Keto Masterclass has been instrumental in guiding me through my Keto/Paleo journey. Thank you! I've been very interested in the low carb diet for 10+ years now and it started with Gary Taubes. Gary Taubes is famous for saying that calories don't count and in my anecdotal experience, they don't. I must stress that since it works for me, I'm completely happy with the results. However, when trying to speak intelligently about Keto and low carb, I'm trying to bridge a gap from Gary to Chris Kresser's podcast with Joe Rogan last week. On Joe Rogan Chris said that you *must* run a caloric deficit to lose weight. Now I am really confused! I'm an engineer and I've taken several thermodynamics courses, so from an energy balance equation I understand that the human body cannot defy thermodynamic principles. But obviously our metabolism is much more complex than an energy in- energy out black box. Furthermore, energy in-energy out does not feel right for a number of reasons such as, for instance, energy expended drinking cold water is not in this equation (that is your body warming the cold water up), energy that is never consumed but rather part of a "defecation event", etc. I have eaten what I perceived to be a major energy surplus on a ketogenic diet and have still lost weight. My caveat there is that I wasn't weighing foods, so I cannot really know. My apologies if you've already answered this question, but I could not find it on your blog or searching your website. I'm hoping you can point me to a study, a white paper, a text or some reliable information that will answer the question of who's right- Gary Taubes or Chris Kresser. Thanks Robb, you're a legend. Zach Kimball
4. Pre and Post-Surgery Nutrition [31:00] Andrea says: Hi kids and kitties and Squatchys! Sooooo, it's been a little while since I have been devouring each and every single podcast episode and I apologize. My own business focus has put me more into the writing podcast genre recently (but I see Tim Grahl on your interviewee list!?). :-) So, my question: have you guys laid out a protocol for extreme nutrient buildup for before and after a scheduled surgery? This would be for someone who is not really paleo: still eats gluten and mostly just avoids sugar and junky foods. So they are not yet on the "rawr sardines nom nom!" bandwagon, sadly. But if they have a willingness to make some changes to ensure they are in a better place to prepare to recover from their surgery (jaw replacement, if it matters), what would you 'prescribe' to them? I'm family, so if this guidance comes from an outside authority that could make the critical difference in their enthusiasm. P.S. Love to all you guys. You're doing the 'chop the wood, carry the water' and have been for SO LONG I bow in respect. Hope to see you again soon at some rando paleo conference. Andrea in Burbank
5. CrossFit vs 5 by 5 (ketogains) [38:12] Matt says: Robb and Nikki thanks for all that you do. You, your books and podcasts have changed my life. I have done two days a week of CrossFit for just over 2 years and in spite of the amount of rest I get I still end up with knee, shoulder, wrist and elbow injuries and pain. I have recently decided to pause my CrossFit subscription and have replaced it with the three days a week 5 by 5 routine recommended by the ketogains guys. I did your keto masterclass and I'm at 7.5% body fat and try to keep my macros on point with the ketogains recommendations. What do you think about just doing the 5x5 home workout alone? I do like the group element of the CrossFit class but at my age (52) I can't seem to go for long without injury or constant pain. I feel like the 5x5 program at home is more manageable as I can control the velocity/intensity without so much emotional effort. What are your thoughts regarding this path?
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Fri, 17 May 2019
And now it's time for Episode 428, Q&A #21 . Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel.
Show Notes:
1. Mild Caloric Deficit [1:33] Scott says: Nice word on fasting. You have had a ton of discussions about Keto. My why for Keto is TONS of chronic disease and brain disease in my family tree. After hearing Dr. Perlmutter and then reading his book “Brain Grain” a year ago I decided to give Keto a go. Shortly there after you offered the Keto Masterclass. Been doing it ever since. I won’t really know if I hit my “why” for another 15-25 years when I’m in my 70s - 80s. So keep on trucking’. My wife and I own 1201 CrossFit here in Elkins, West Virginia. We have TONS of chronic disease and obesity here. One topic that would be helpful for us is setting macros for people. We have seen people go on severe caloric deficits and get frustrated when their bodies hold on to the weight. And in one case, we have seen the opposite where a guy lost 120 pounds on Keto eating 3000 cal/day. But others struggle to loose because they probably just aren’t set right calorically. You occasionally mention a “mild caloric deficit”. I would love to hear how you determine that. Note also that we have an InBody 530 that gives a pretty good Base Metabolic Rate. We are thinking people should be about 500-1000 Cal above that BMR. Do you agree? I have both of your books, been listening to your podcast for years and even heard you speak over at the MadLab group. Always enjoy your perspective. Scott Ketogains Calculator: https://www.ketogains.com/calculator/ How to estimate body fat visually: https://www.ketogains.com/2015/09/how-to-estimate-your-body-fat-percentage-bf/
2. TV at Bedtime? [9:14] Ashley says: Hi Robb and Nicki! I have a question about watching TV at bedtime. Now I've heard and read over and over how this is a terrible thing - the light penetrates the pineal gland, suppresses melatonin production and prevents you from falling asleep, etc. I'm just wondering if this is one of those hard and fast rules. So many things are generally good, but you have to make sure they work for you individually. I've gotten into a bad habit of watching TV when I go to bed. But I watch it to put me to sleep. When I don't have it on, the silence is deafening so to speak. My brain won't shut off. But as soon as I turn on Frasier I'm out in less than 5 minutes, almost like it shuts off my brain. Am I just fooling myself? Is my brain really not shutting off and doing what it needs to do because of the light? I don't feel like I sleep terribly but I also don't wake up refreshed most of the time. But I also have thyroid and other hormonal issues and I think those can affect sleep as well. Anyway, I'd love to get your opinion on this. I've had a really hard time breaking this habit. Stress Less, Accomplish More: Meditation for Extraordinary Performance
3. TRT: Healthy? [18:43] Mike says: Hi Robb, I am a testicular cancer survivor and due to operations and intense chemotherapy have hypogonadism (chronic low T). Over the past year, I have gotten my health under control, lost about 80 pounds using Paleo/keto as well as getting my T levels regulated through TRT. Without replacement my levels were in the low 200s. With it I am about 500-650. My Dr tells me that it is healthy to use TRT. I assume it's healthier than being chronically low. Do you think so? What are some natural ways to raise T?
4. Exercise for 60+ [27:43] Philip says: I am a 63 yo male in pretty decent shape. Except for a nagging hip injury I feel great. The hip doesn’t seem to have caused any loss in mobility or function (I can back squat 250lbs.). I consider myself to be Paleo since 2011 and recently have thrown in some keto and intermittent fasting. I’m wondering because of the hip and my age if I should be lifting crazy heavy (going for new PBs and competing at local CrossFit gyms) or should I be lifting lighter (and safer?) with more reps? Do you have any guidelines for people “wiser” than 60?
5. Stubborn Bodyfat at 47 & Up! [33:49] JP says: Hello Robb. Should I be modifying programming or diet because I'm over 45? Now for some context: I'm trying to dial in all of the factors that are important for longevity (health span). To be more precise I want to: - Retain or put on as much lean mass as possible (difficult) - Get below 15% bodyfat and stay there (difficult) - Maintain or increase mobility (doable) - Get good sleep (I'm good on this one) - Community (just joined a CrossFit gym) I'm 47 and what you would call "skinny fat". It seems impossible to get my body fat below 22%. I've been doing Paleo for about 6 years (about 70/30), tried keto (although I think I went overboard on the fat), and last year did 6 weeks of PSMF (that was very tough). Only thing that got me below 20% was the PSMF but its not sustainable and over the holidays gained all the weight back. I try to stay abreast of the science and avidly consume your work along with Peter Attia, Chris Masterjohn, Chris Kresser, etc. I am also known to browse through PubMed on my leisure time. All that to say that I'm eager to learn and I am as informed as my capabilities allow on these topics. I have been lifting 2 - 3 times a week throughout and try to limit my cardio to short intense stints. I had been trying to do the "minimum viable dose" thing but results are not anything to write home about plus its kind of lonely :) Recently I have seen several folks online talk about how if you're over 40 you need to "do things differently". Invariably there is a pitch for an eBook or a class at the end of the story. Point is: I get good sleep I do strength training 2 - 3 times a week I'm eating "mostly" paleo But I just can't get consistently below the damn 20% body fat mark! Should I be doing something different because I'm approaching 50? Thanks JP
Where you can find us: |
Fri, 10 May 2019
We're back with Episode 427, Q&A #20 and more of your best questions! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel.
Show Notes:
1. Fasting: Minimum Hours? [2:08] Raysha says: Hi Robb, Really appreciate all the work you are doing. You are a huge inspiration to me and hopefully one day, I'll be able to make as big a difference as you have in people's lives. Just a quick question, what's the minimum number of hours someone should fast if they just want to maintain good health? I typically fast about 12 hours and I have heard you mention that its a good fasting duration in one of your podcasts. Is this enough if I just want good metabolic health? Thank you
2. Alcohol While Paleo? [4:30] Jay says: I’ve noticed that some nutrition experts detour from their mission of nutritional health seemingly to promote the ingestion of certain alcoholic beverages. In your opinion, why is this done since according to the WHO alcohol is a known carcinogen sometimes leading to esophageal, stomach, breast cancer, etc. Apparently there is “no safe amount” to avoid its’ effects so why is it promoted?
3. Former Smokers: Can Paleo Reverse Damage? [10:02] Filipe says: Hey Robb Thank you for your wonderful contributions to our collective (and personal) health. Your teachings left a lasting, highly beneficial imprint on by health and on by wellbeing. A part of that was quitting smoking. As a former smoker, what can I do now to minimize the risks of cancer? Since there are millions of former smokers in the U.S. alone, your answers will certainly appeal to a large audience. Thank you so much. All the best
4. Gymnastics Training For Jiu Jitsu? [13:17] Duey says: Hey Robb, I'm excited that my gym finally got gymnastics rings. Do you have any free resources for beginners you would recommend? My primary sport is jiu jitsu. Straight arm strength in particular is tough to come by. Trying to find progressions for those. Also, I’m curious as to what you like to do for neck and wrist conditioning. Mine are always creaky from grappling. Best Duey
5. Oil Roasted Almonds [16:36] Kathleen says: Hi Robb, First I wanted to say thank you for all the valuable info you provide. You are one of the few voices I fully trust because you always follow the evidence and are willing to change your mindset if the evidence leads you somewhere new. With that, I have heard you say on the podcast that you eat a lot of blue diamond smokehouse almonds (I love those) and it got me wondering. I have tended to avoid them in favor of the blue diamond almonds that are roasted without any added oil, because the smokehouse say that they may be roasted in canola or other vegetable oil. I was curious your thoughts on this. I tend to totally avoid vegetable/canola oil whenever possible, but I assume the amount of oil you are actually ingesting with these almonds would be low. What are your thoughts? If everything is dialed in and you’re feeling good, do you not worry about the minimal amount you’d be getting from this? Or have you seen evidence that it takes more than this little bit of oil that the almonds would be roasted with to really create a problem? Thanks in advance for your advice! Kathleen
Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/
Transcript: |
Fri, 3 May 2019
We're back with Episode 426, Q&A #19, answering some of your questions! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel.
Show Notes:Christian says: Hi Robb and Nicki! I was wondering what your opinions were on stopping or reducing arterial plaque buildup. Isn't that one of the big reasons were obsessed with things like cholesterol as a society? I know at one point Dr. Rocky Patel had stated he had significant reversal in his carotid artery after a few years of carb cycling (carb nite). I know this question is absolute minefield of personal variability. At age 40, and a lifetime of combining things like shitty high omega 6 oils and highly process carbs, my new goal is to enjoy retirement. My blood pressure has crept back up since falling off the low carb/carb cycling wagon at my new job. I don't really think CVD is in too many branches of my family tree, but I always excelled at bad lifestyle choices. I would love to hear what your current thoughts are on this. I started following you in 2011 and absolutely love your work. The more suggestions I take from you, the better my health gets! https://www.specialtyhealthwellness.com/offer/robb-wolf-wired-eat-panel/
2. Constructing A Workout Plan TJ says: New listener who absolutely loves your show so I figured I'd write in and try and get my question answered! I'm 5'11, 180 lbs, 19% body fat (give or take), and I'm looking to improve my physique. I would describe my look as just a bit more muscular than skinny fat. I go to the gym 3 times a week for strength training, and do light cardio once or twice a week just to stay active. My goal physique would be to add a little bit of muscle and trim some fat. I don't necessarily need peeling abs, but I'd like to look more athletic than I do now if that makes sense. What rep ranges do you recommend for someone who just wants to look a little more toned and athletic (in my head I picture what Matthew Mcconaughey looks like)? Or do you have any recommended exercises or routines that I should follow? I know that diet is key for any kind of body composition changes, but I feel like I have that down pat. I just want to get my workouts in line with what my goals are. Maybe I'm overthinking things? Love your show and everything you guys do!
Tamara says: Hello! I just love listening to you both. Robb, you have the most well-placed F-bombs. Anyway, I feel like I have my diet where it needs to be. I have been paleo since 2012 but keto for the past 6 months. I enjoy exercising but I do it from home. I have 5-50lb dumbells, a bench, and a pullup bar. Do you know of a good lifting-from-home program or book? I have exhausted my own expertise and would like to change it up. Thanks!
Cole says: Hey Robb I really appreciate all that you have contributed to society. I recently finished your book Wired To Eat and I have a question in regards to fat and protein. How do I test my reactivity with different fat and protein sources? How many grams of fat or protein do I test with? Thank you, I appreciate all that your do.
5. Can't Reach Recommended Calories Per Day Josh says: I'm 45, 165 lbs, 6'1". I workout 3 times a week (hand weights and HIIT). Lean frame and lean muscle which is typical for me (although I'd like to add more muscle). Minimal body fat thanks to a low-carb Paleo diet (down from 212 lbs). However, when I count up my daily calories, I'm always short of the recommended for my age/weight at around 1500 calories. I eat to satiation at three meals a day. I never feel hungry and could even skip meals with no problem. I snack on EPIC Bites, but that's it. My question is: should I try to force myself to eat more (even though I don't want to) to hit my calorie recommendation, or listen to my body and not worry about it?
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Fri, 26 April 2019
We're at it again with Episode 425, Q&A #18! If you want to see the video for this podcast, be sure to check out our YouTube channel.
Show Notes:
1. [1:47] How To Fuel For Overtraining Patrick says: Hi Robb, I have a question for you about how to best balance the three main things in my life; eating, training and working. I've gotten sick about a million times in 2018, and had some challenges in maintaining a work - training balance. Every time that I feel healthy and ready to kill it, I immediately begin to overtrain - and I know this is a sentiment that many share, especially when the over training symptoms take a little while to build up and express themselves. My susceptibility to over training is mainly brought on by my work's early start times. I am 30 years old and a Builder and wake at 5:30, have moderately intense exercise over 8-9 hours during the day, an hour commute home and then training (BJJ, gii and no gi. Sometimes I try to fit in some striking) from 6-7:30 or to 8:30 if I feel I can get away with it, however eating late and needing to sleep around 9:30-10pm is really difficult for me. Metabolism is working too much at night and it affects my body temperature and HRV. I try to delay breakfast until 9am (to achieve 12 hours window) with either a bulletproof or just straight black coffee after wakeup . I don't have the option of training during the day unfortunately. Some of the over training symptoms I've had have been IBS type, adrenal stress and then the associated depressive mood when in a slump. Most of this gets fixed up by implementing a 'less is more approach' to training. Also experience some afternoon slumps. What would be a good strategy to fuel all this activity, fuelling for both energy load during the day and training at night, plus recovery after training. Also things to note I'm really low body fat, really high percentage muscle, metabolism chews up all my food quick as and can get hypoglycaemic sometimes. Thanks from Australia!! Patrick and Georgia!
2. [8:04] Physical Sustainability of BJJ Kent says: I'm wondering what the long term implications are of a regular BJJ practice. It's always something I've wanted to explore, but it seems like many folks who have practiced consistently for years have developed joint issues, tears, etc. Is this simply inevitable? What are your thoughts on the long term sustainability? I'm not talking about someone who is wanting to seriously compete, but someone like yourself who enjoys the physical nature of the practice. My apologies in advance if you've already answered this question and I missed it! Thanks for all that you do.
3. [13:12] Vitamin D Lights??? Alli says: Hi Robb and Nicki... I’ve been a follower of yours for years and I considered myself Paleo BUT I would pick and choose. This past May I decided to buy in 100% and I purchased your Keto Masterclass which changed my life. I’ve lost 40 pounds but more important is that for the first time in my life I am in control of my food. Life changing. And now that I’m on a roll I’m trying to implement more positive life changing choices. My question relates to Vitamin D synthesis in the cold Connecticut fall and winter. I’m trying to get outside as much as possible but exposing skin just isn’t feasible. I know that sunlight is preferable to supplementing BUT how about those happy lights? Do they work? Will a $40 one work or do I need the expensive one? Could you recommend one? If they don’t work- what dosage of Vit D should I aim for from a supplement? Thank you for doing what you do. Alli
4. [19:37] Supplements from China Gregor says: I often buy online some supplements bulk - at least 1-2 lbs. This way they are way cheaper. I use magnesium citrate, garlic powder, turmeric powder, collagen any some other. What worries me is that many of then have China as country of origin and we know how devastated environment is in parts of China. Shall I be worried by Chinese origin? Can magnesium citrate from China be contaminated with something? Shall I choose more expensive stuff, but with other origin (Americas, Europe)? Thank you in advance for looking into that.
5. [21:10] Protein & Thermal Effect Drew says: Does powdered protein (specifically whey, if that makes a difference) have the same thermal/metabolic effect as eating steak/chicken/pork/eggs/etc? I have listen to every single podcast. Love it all! Thanks for doing everything you do!
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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.
Show Notes:1. [1:43] Lake vs Chlorinated Pool? Jocie says: 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) Rick says: 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. Thanks. Rick 3. [8:26] Carbs for Endurance Once Fat Adapted? Brian says: 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 Heather says: 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 Pedro says: Dear Robb 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, Pedro
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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.
Show Notes
1. [1:31] Aced the 7 day challenge like your wife! So why am I doing this??? Erica says: Hello, 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 Thom says: 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. ThomE
3. [15:28] High morning glucose on LCHF diet (95 mg/dl) Gregor says: Thanks so much for talking one more time about that. https://optimisingnutrition.com/2019/04/02/how-much-salt-do-you-need/ https://www.drinklmnt.com/the-science
4. [20:12] paleo approach to skin care Andrea says: Feather eagle sky beauty face oil ***Organic Rose Hip Seed oil, Sweet Almond oil, Argan oil 5. [25:51] Weight loss and fat tissue toxin-release Jarno says: 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! Best regards, Jarno
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Fri, 5 April 2019
It's that time again! We're back with Q&A #15.
Show Notes:
1. [1:15] Thoughts on kids care? Rich says: Hi Rob, 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? Ed says: Hey Robb: 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? Thanks, Ed
3. [11:00] 22g Protein/Day MAX ??! Kyle says: 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 Keith says: Robb, 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? Rob says: 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!
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Fri, 29 March 2019
We're back again with Robb and Nicki for Q&A #14!
Show Notes: 1. [1:36] Weights while fasting? Ashley says: 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! Ashley 2. [9:59] Keto "treats" causing mischief Tara says: Hi guys, 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, Tara 3. [19:43] Body fat / weight reset Mark says: 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 Sandy says: Robb, 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? Thanks, Sandy 5. [26:13] Leafy Green Vegetables Ryan says: 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!
Show Notes:1. [1:58] Electrolytes the whole time? Rob says: 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 Joseph says: Robb and Nikki I was wondering which genetic testing brand you recommend. Joe 3. [6:00] FTO Polymorphism Justin says: 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: -Coconut oil -MCT oil -Pastured Beef (85/15) -Pork -Dark Chocolate 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, Justin 4. [12:50] Keto Masterclass/Labs Chris says: Hi Folks, 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. Many Thanks. PS- all other markers have markedly improved. 5. [19:44] Omega-6 from nuts and avocados Roberto says: 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 :) KZ says:: 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! KZ
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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. Show Notes[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.
Show Notes00:48 - Pre-Intro/Summary
Building Rapport - A Cheat Sheet (PDF Download) Email: TheHumanCaliber@Gmail.com |
Thu, 6 December 2018
We're back with Episode 417 of The Paleo Solution Podcast. We have one of my favorite guests of all time back on the show, Dr. David Perlmutter. Dr. Perlmutter is a Board-Certified Neurologist and four-time New York Times bestselling author (author of Grain Brain). He serves on the Board of Directors and is a Fellow of the American College of Nutrition. Listen in as we talk about how the science of health and nutrition has progressed and where it's going, ketogenic diets, fasting, alzheimer's, diabetes, medication, and much more.
Show Notes:00:47 – Pre-intro/Summary Website: DrPerlmutter.com YouTube: The Empowering Neurologist |
Tue, 13 November 2018
For Episode 416 of The Paleo Solution Podcast we have guest Dr. Michael Rose. Dr. Rose is a prolific evolutionary biologist whose work on aging has transformed the field. Evolution has described the field of aging research as “after Rose,” thanks to his influential book Evolutionary Biology of Aging. In 1997, Rose was awarded the Busse Research Prize by the World Congress of Gerontology. In 2004, he published a technical summary of his work on the postponement of aging, Methuselah Flies, followed in 2005 by a popular book on the topic, The Long Tomorrow. His most recent book, with L.D. Mueller and C.L. Rauser, is Does Aging Stop? He has more than 300 publications, and has given hundreds of scientific talks around the world. He is currently a Distinguished Professor of Ecology and Evolutionary Biology at the University of California, Irvine. This was a super interesting episode. We talked about evolutionary changes in diet, how young people may be more adapted to agricultural diets, how that changes with age, and how your background and ancestry can affect how you handle agricultural diets and foods as well. I definitely recommend giving this one a listen.
Show Notes:00:48 – Summary/Pre-intro Dr. Rose’s AHS presentation: Evolutionary Biology of Diet, Aging, and Mismatch |
Tue, 30 October 2018
For Episode 415 we have guest Bill Parravano. Bill is “The Knee Pain Guru”. He has over 25 years of martial art and bodywork experience understanding movement and tensions patterns that lead to physical pain. Bill believes the nervous system holds the keys to the body’s healing. It bridges gaps between what we currently know and the infinite number of possibilities for the body to heal in the realm of what we don’t know. This combination creates the shortest distance between a life riddled with pain to a high quality fully expressed physical life. Listen in as we talk all about knee pain and knee health.
Show Notes:00:48 – Pre-intro/Summary
Website and 7-Day Knee Pain Reduction Challenge: https://www.thekneepainguru.com/ |
Tue, 16 October 2018
We have our friend Darryl Edwards as guest on the podcast for Episode 414. Darryl Edwards is a Movement Coach, Natural Lifestyle Educator, nutritionist and creator of the Primal Play Method™. Darryl developed the Primal Play methodology to inspire others to make activity fun while getting healthier, fitter and stronger in the process. Darryl is also the owner of Fitness Explorer Training and author of several books including Paleo Fitness, Paleo from A to Z and April 2018 best-seller Animal Moves His work has been published in titles such as Men’s Health, Women’s Health, Elle Magazine, Men's Fitness and featured on the BBC documentaries Eat to Live Forever and Doctor In The House.
Show Notes:00:48 – Intro to Darryl Edwards and Primal Play Website: PrimalPlay.com Certification: PrimalPlay.com/certification Social Media: Book: Animal Moves |
Thu, 11 October 2018
Here we are with Q&A #12 with Robb and Nicki for Episode 413 of The Paleo Solution Podcast! Don't forget to send in your own podcast question to use here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/
Show Notes:1. [1:36] Keto for children Kaleigh says: Hey Robb! I’ve read a few studies and heard people talking about Keto diets helping children with epilepsy and behavioral disorders. But I’m wondering if it’s healthy for all children? I want to raise my child healthy and I don’t feel comfortable feeding him processed foods, sugar, and grains like baby cereals and junk foods. How do I know if I’m feeding him the right amount of fats, protein and carbs? I love your podcast and would love to hear your thoughts on this! 2. [9:27] Am I 'carb adapted' Dan says: I have recently finished reading Wired to Eat and shortly after began testing many of the foods on the list. The majority (outside of oatmeal at 123 mg) have come back surprisingly low at <100 mg. I have even went as far to test sour dough bread and cinnamon toast crunch just to see the effect which also came in <100. About 6 months ago I sent some blood off to test what 'my ideal macros' should be and it came back 40/40/20 c/p/f which I automatically thought was a farce given this sort or split is classic 'bodybuilder' macro split amd seemed gimmicky. However post testing my own blood myself, I am starting to think maybe it was accurate. I am 35 and have always been a bit carbaphobic - so my question to you is 1) is it possible, or have you seen this sort of reaction with others who are able to eat carbs without a spike in blood sugar? 2) what does this tell us (good, bad, indifferent) and 3) I would really like to experiment with a keto reset for 2-3 months/year given I feel there are great longevity aspects - however if my body handles carbs well - would you suggest a high fat/keto protocol for benefits? Thanks for all that you out out there. Dan 3. [14:17] nicotine affect on ketosis levels Pierce says: So i've been on the "keto" diet for almost 3 months now, my carb intake is between 15 and 20 grams of carbs per day with around 1500-1700 calories overall and im consuming around 130-150g of protein a day. My daily blood ketone level is between a .4 and .7 I CHEW almost religiously, could there be an affect on my blood ketone level with the nicotine from my chewing, or even enough to keep me at such a low level of ketosis? 4. [17:00] Lifting vs Jiu-Jitsu Stu says: Hi Robb! After many years of "Bro-Splits" and curls I finally got into heavy compound lifting about a year ago and have run 5x5 type beginner programs and recently more intermediate templates as well. I really enjoy lifting and currently hit the squats, deads and Bench 3X a week (cardio 1 or 2 days in between) I really want to start Jiu Jitsu though. I've been interested in it for the longest time, and I finally need to just get my ass on the mat and do it. Is once a week "enough" for Jiu Jitsu? I have a feeling I'll get into it and want to do more, but I also don't really want to slow down on the lifting and there's only so many hrs in the day (Running a family business during the day and trying to get a little health coaching biz going at night! www.supersimian.co.za for people in South Africa Yes! One of your 6 fans is in South Africa :D ). What would you recommend for someone wanting to get started? 5. [21:26] Low Appetite on Paleo Jai (female) says: Hi Robb & Nicki! I have a question regarding having a naturally low appetite. Growing up, I remember having a pretty inconsistent appetite compared to my peers and family. I was a competitive athlete up through sophmore year of college and I felt like that really drove my appetite. For most of my life, I had a low (but normal) BMI, which slowly crept to an overweight BMI in the last few years. I developed some poor eating habits in my 20's and struggled with depression which led to a 30 lb weight gain. I've dabbled in Paleo for a long time, but about 2 months ago I really dove in after reading Wired to Eat and experiencing some scary health symptoms (fatigue, orthostasis, parathesias in my legs and fingers, blurry vision). Since eliminating grains, dairy and soy, I have noticed that I am rarely hungry. I counted calories/macros for a few days to see where I am at and I hover around 1600 calories (food detailed below if you need it). I am 5'5", 150 (after a 15lb weight loss!) and moderately sedentary. I'm a nursing student, so I move around a lot at clincals, but spend much of the day sitting to study. I rock climb 2-3 days a week, and walk 2-3 days also. I plan to add 1-2 days of lifting as well. My concern is that I may be undernourishing myself. Is this something I should worry about? Is it possible for some people to just need fewer calories? Is this something I shouldn't worry about until I get to a lower weight? I don't feel like I am underreating. I have a lot of energy. My skin looks great. I've put on more muscle. Depression has disappeared and anxiety is back to a manageable level. IBS is much improved also. I have sphincter of oddi dysfunction too, which gets a little frisky when I have too much fat, but it's drastically improved since cutting out dairy. Thank you so much for the work that you do! I have had amazing results and the workbook for Wired to Eat really kept me motivated. I've already roped 3 friends into reading the book and trying the lifestyle mods. One of the biggest changes I have made is socializing more, and I don't know that I would have ever done that without your book. I'm much happier and healthier. Thank you! Breakfast: usually 2 eggs, handful of berries, and some sliced carrots, if I am hungry enough (skip breakfast 2-3 days per week bc I am not hungry until later in the day) (sometimes) Snack: epic bar and baby food pouch (pureed fruit & veggies) Lunch: Chicken or fish with another handful of berries or maybe some melon. & a veggie, like asparagus or greens Dinner: some type of red meat and 1/4-1/2 sweet potato. Primarily focus on getting protein in because it's easiest for me to digest. 6. [28:20] Mechanism behind foods that lower blood glucose The Great Dane says: Hey Robb and Nicki, People talk and write about foods (or supplements) that help lower blood glucose. As i understand it, some of it has to do with the activation of glut-4 transporters (e.g. When taking Alpha lipoic acid). This should make your muskels more insuline sensitive and thereby lower blood glucose (might not be exactly what happens). But what about stuff like cinnamon, vinegar and lemon juice? Is it the same mechanisms or is it sinply because they tell the pancreas to produce insuline. After hearing Peter Attia on The Tim Ferriss show several years ago, one of my goals have been to keep insulin low. I want to use as many hacks as i can to keep blood glucose low, but i don't want it to be low because of insuline secretion. Is there anything to this? Or am i good to go with the hacks? Squatchy’s note on cinnamon: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3385612/
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Tue, 2 October 2018
And we're at it again with Q&A #11 with Robb and Nicki for Episode 412 of The Paleo Solution Podcast. Don't forget to send in your own podcast question to use here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/
Show Notes:1. [2:27] Valter Longo's Longevity Diet 2. [14:30] OMAD 3. [18:18] Sun screen What draw backs are there to using it? What's the risk of skin cancer if you progressively build up sun exposure and don't burn. Notes: 4. [24:25] Pulling and eccentric exercise only 5. [28:00] Water retention during Luteal phase Angel Notes:
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Tue, 25 September 2018
On Episode 411 of The Paleo Solution Podcast we have guest Tim Grahl. Tim is the author of Running Down a Dream and Your First 1000 Copies, and works with authors and creatives to help launch books (including my own, which he was a huge help with). Listen in as we talk all about the hows and whys of publishing a book.
Show Notes00:46 – Summary/Pre-Intro
Websites: Book: Running Down a Dream |
Thu, 20 September 2018
And we're back with Q&A #10 with Robb and Nicki for Episode 410 of The Paleo Solution Podcast. Don't forget to send in your own podcast question to use here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Show Notes:1. [2:14] Calcium Holly says: 2. [5:40] Asthma 3. [8:57] Mixing high cholesterol, and high fat foods with fruit, corn, and potatoes Justin says: My girlfriend is Paleo, moderate carbs and high fat diet. I am wondering if she could be damaging her health when she eats steak with corn, fruit, potatos, or sugar of any kind. Thanks Robb! I love the podcast! 4. [13:11] CBD Oil Brad says: Thanks, Brad Hasse Bee Keeper’s Naturals B.Chill (CBD in honey, mentioned in the show) Squatchy’s CBD recommendations: https://www.ojaienergetics.com/full-spectrum-hemp-elixir.php (some of the best, uniquely fast acting) https://www.greenmountaincbd.com/our-product (one of the best priced high quality ones I’ve found) 5. (Question Skipped) 6. [16:03] Fatty acid profile for grades of beef Thanks, Lee Heifner |
Tue, 11 September 2018
On Episode 409 of the Paleo Solution Podcast we have guest Amber O'Hearn. Amber is a data scientist by profession with a background in math, computer science, linguistics, and psychology. She has been studying and experimenting with ketogenic diets since 1997, and more recently writing and speaking about her findings. Her review on the evolutionary appropriateness and benefit of weaning babies onto a meat-based, high fat, low carb diet, was included as testimony defending Tim Noakes in his recent trial. Amber has been eating a plant-free diet since 2009. Show Notes00:48 – Summary/Pre-Intro Website: http://www.empiri.ca/ Twitter @KetoCarnivore |
Wed, 5 September 2018
For Episode 408 of The Paleo Solution Podcast we have guest Dr. Emory Liscord. Dr. Liscord is an Emergency Medical Physician and Assistant Medical Director at the Deptartment of Emergency Medicine Maine General Medical Center. Show Notes00:46 – Summary/Pre-Intro Website: SimplyHealthME.com Podcast: SimplyHealthME podcast Facebook: SimplyHealthME Facebook page |
Tue, 21 August 2018
On Episode 407 of The Paleo Solution Podcast we have guest William Shewfelt. William is an actor and plays Brody Romero, the Red Power Ranger, on the Nickolodeon show Power Rangers Ninja Steel.
Show Notes:00:49 – Summary/Pre-intro Instagram: @WilliamShewfelt Youtube: youtube.com/willshewfelt The Carnivore Shredding Program: thecarnivoreshreddingprogram.com |
Tue, 14 August 2018
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
Post on Heads Up Health on our blog: |
Tue, 7 August 2018
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
2. [5:33] Sugar addiction 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
4. [16:31] Low afternoon energy
5. [23:08] Carb test and ketosis 6. [27:30] Creativity and Writing Process
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Thu, 2 August 2018
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 For more research info, search PubMed for photobiomodulation or LLLT Website: https://joovv.com/ |
Tue, 24 July 2018
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
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Tue, 17 July 2018
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: Many thanks, keep up the good work Neil 2. [7:06] Blood sugar 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: 4. [19:05] Help me understand Healthy Oils! Trent says: 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: 6. [28:12] Overtraining question Dustin says: 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. I hope to hear back , love your podcasts. It’s all I listen to while I’m at work ! |
Tue, 10 July 2018
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: 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: link to Dr Ruscio's book Healthy Gut, Healthy You 2. [9:52] Keto protocol for lower belly fat / excess skin? Peter says: 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: 4. [23:28] Emu Oil Dawn says: 5. [26:25] Avoiding sunburn during excessive sun exposure at work 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/ 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 |
Tue, 3 July 2018
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 Website: http://cholesterolcode.com/ |
Tue, 26 June 2018
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. 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 3. [16:38] Protein needs Bodybuilding Keto - Muscle Gain 4. [21:33] Keto and true HIIT 5. [27:12] A question about having carb withdrawal symptoms despite very high blood ketones. 6. [35:30] Keto and Picking a Primary Care Doctor Notes: SteadyMD.com |
Tue, 19 June 2018
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 Notes00:00 – Pre-intro and summary Derrick Johnson: 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.) |
Wed, 13 June 2018
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 Notes1. [3:30] Are vegetables out to kill us? Robert says 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! 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: 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: 3. [11:00] Goal: Min effective dose for gaining several pounds of muscle--3-5 David says: Notes: 4. [18:19] Maintaining a healthy gut after antibiotics Whitney says: 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: 5. [23:24] Pork, Shellfish and Organ meats Amanda says: Paleo Manifesto: https://www.amazon.com/John-Durant/e/B00BM8APVI/ref=dp_byline_cont_book_1
Laurie says: 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! |
Tue, 29 May 2018
This week we have guest Craig Emmerich on the podcast. Craig is the co-founder of Keto Adapted, and co-author of Keto, The Complete Guide to Success on The Ketogenic Diet. Show Notes1:50 – Summary/Pre-Intro Websites: Book: Keto: The Complete Guide to Success on The Ketogenic Diet |
Thu, 17 May 2018
We're back with Q&A #4 with Robb and Nicki for Episode 395 of the podcast. Enjoy! And don't forget to submit your own questions for the podcast here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/
Show Notes1. (4:07) What do you eat? 2. (11:02) Keto counting Kristie says: Hey, Rob, I’ve been following your stuff for ages. I’ve got both of your books. I worked out with a personal trainer who turned me on to Paleo and you nearly 10 years ago. I lost 145 pounds and have mostly kept it off. Every now and then I get into the almond flour baked goods and fruit and put on a few pounds. Then I regain my sanity and desire to feel great and I make better choices and drop the weight. I’ve been considering Keto for a while just to see if I can drop a little more of the weight and feel even better. But here’s my hesitation, and it’s going to sound like an excuse, because it is. BUT I spent a whole lot of my life counting calories, counting fat grams, counting carbs....counting, counting, counting and being hungry. And I think the reason Paleo has worked so well for me is that I eat healthy, delicious food. When I am in the zone and not eating treats (which I always make myself) and I eat slowly and mindfully, I do really well. I have tons of energy and, although I could lose more weight for sure, I’m ok where I am weight-wise. I worry that Keto will put me back in that headspace of counting and worrying and making myself crazy over choices. If anybody is going to help me over that, it’s you, though! So maybe I should just take the plunge into your Masterclass? Thanks, 3. (17:18) What is considered health on the low end of the glucose spectrum when in ketosis? 4. (21:41) electrolytes 5. (24:51) BODYBUILDING FOR TEENS 6. (28:38) does my genetics mean I can't buy a smoker??? |
Tue, 8 May 2018
This week on Episode 394 of The Paleo Solution Podcast we have our friend Chris Masterjohn PhD. Chris is a researcher with a PhD in Nutritional Sciences, and a brilliant guy in the nutrition and health field. Show Notes:00:00 – Pre-intro/Summary Discounted offer for listeners, the Nutritional Status Cheatsheet: chrismasterjohnphd.com/robbwolf |
Tue, 1 May 2018
This week on Episode 393 of The Paleo Solution Podcast we have guest Dr. Sarah Hallberg (DO, MS). Dr. Hallberg is the medical director at Virta Health, medical director and founder of the Indiana University – Arnett Health Medical Weight Loss Program in Lafayette Indiana, and Executive Director at The Nutrition Coalition. She is Board Certified in Internal Medicine and Obesity Medicine Show Notes00:00 – Pre-into/Summary Nutrition coalition: https://www.nutritioncoalition.us/ |
Tue, 24 April 2018
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: 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/ |
Tue, 17 April 2018
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 Website: http://whenviolenceistheanswer.com/ |
Tue, 10 April 2018
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 Website: marketswithoutlimits.com Book: Markets without Limits: Moral Virtues and Commercial Interests |
Tue, 3 April 2018
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:
NOTES: FTO: https://academic.oup.com/jn/article/142/5/824/4630756 Evolutionary advantage not specific to Thrifty gene hypothesis Susceptibility to obesity (and inflammation) Drivers towards energy efficiency...back side of this is constrained Energy Hypothesis: 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
NOTES: MCT Keto diet: https://iubmb.onlinelibrary.wiley.com/doi/pdf/10.1080/152165401753311780 High glucose load negated benefits!!
G says: Generally not a huge effect: https://www.nature.com/articles/ijo2016225
Eric says: Digging the return of your podcast and the new format! I have a couple of question submissions….
Twitter: @RobbWolf |
Tue, 27 March 2018
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 Article: Pfizer ends research for new Alzheimer's, Parkinson's drugs Websites: adventuresinbraininjury.com
Book: How to Feed a Brain |
Thu, 22 March 2018
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: 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...!!!
2. (5:30) Can visceral fat go away without procedures? Annie says: Hey Robb- 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 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 There’s lots of flys in here Tony reference:
6. (27:53) Fasting (answered with next question together in one) 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: 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 |
Tue, 20 March 2018
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
Website: https://drruscio.com Book: Healthy Gut, Healthy You |
Tue, 13 March 2018
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
Instagram: @ShawnBaker1967 World Carnivore Tribe Facebook Group Dr. Shawn Baker on the Joe Rogan Experience podcast:
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Tue, 6 March 2018
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 Website: realfoodforpregnancy.com and http://pilatesnutritionist.com/ 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 |
Tue, 27 February 2018
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: 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.
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.
Twitter: @RobbWolf |
Tue, 13 February 2018
Hey Folks! We're back from a bit of a hiatus. Things got busy over the holidays, and we've been trying to do some changes to the podcast as well. You should start seeing podcasts at our regular bi-monthly schedule now. This episode of the podcast we have guest Andrew Marr. Andrew is a Special Forces Green Beret, Co-Founder of Warrior Angels Foundation, and author of TALES FROM THE BLAST FACTORY: A Brain Injured Special Forces Green Beret's Journey Back From The Brink. His book is also being made into a full feature documentary titled Quiet Explosions. Andrew is an MBA candidate at Pepperdine Graziadio School of Business and Management. Andrew is married to Becky, the love of his life, and together they have five children and are expecting twin boys in March of 2018. 00:00 – Introduction Website: http://waftbi.org/ |
Tue, 19 December 2017
This episode of the podcast (Episode 381) we have guest Dr. Nasha Winters. Dr. Nasha Winters, ND, FABNO, L.Ac, Dipl.OM is the visionary and CEO as well as best selling author, lecturer, and the primary consultant of Optimal TerrainTM. Informed by more than 25 years of experience in the health care industry and a thought leader in personalized precision medicine, Dr. Nasha works to educate clients, doctors and researchers world wide on how to apply integrative oncology philosophically and therapeutically. Listen in as we discuss the roots and causes of cancer and its relation to metabolism, genetics, stress, and what you can do to prevent and combat cancer. Website: Facebook: |
Tue, 5 December 2017
On this episode of the podcast we have our good friend Diana Rodgers, RD, NTP. Diana is a Registered Dietitian, Nutritional Therapy Practitioner, and lives on a sustainable, working organic farm. Listen in to this important episode as we talk about the sustainability of eating meat, grazing animals, why sustainability > abs, What The Health, and Diana's documentary that's in the works.
Website: Instagram: @sustainabledish |
Fri, 1 December 2017
On this episode of the podcast we have guests Angela Alt and Dr. Gauree Konijeti. Dr. Konijeti is a gastroenterologist, head of inflammatory bowel disease at the Scripps clinic, and currently researching inflammatory bowel disease with an NIH grant. Angela Alt is a certified health coach and nutritional therapy consultant, partner at Autoimmune Wellness, author of The Alternative Autoimmune cookbook, co-author of The Autoimmune Wellness Handbook, co-host of the Autoimmune Wellness podcast. In this episode we talk all about the Autoimmune Protocol (AIP) diet for autoimmune disease and the study on the efficacy of the Autoimmune Protocol for inflammatory bowel disease done by Dr. Konijeti (linked below). Websites: Study: Efficacy of the Autoimmune Protocol Diet for Inflammatory Bowel Disease |
Tue, 21 November 2017
On this episode of the podcast we have guest Dr. Jeff Stanley MD. He is a physician with Virta Health, and utilizes continuous remote care and the ketogenic diet to reverse type 2 diabetes. In this episode we talk about online healthcare, treating diabetes, monitoring and data, high lipid markers for some on ketogenic diets, and more.
Website: https://www.virtahealth.com/ |
Tue, 7 November 2017
Our guest this episode is Dr. Belisa Vranich. She is a renowned clinical psychologist, public speaker, and the author of Breathe: The Simple, Revolutionary 14-Day Program to Improve your Mental and Physical Health. Belisa is also the Director of Breathing Science at The Ash Center for Comprehensive Medicine in New York City. Listen in as we talk about proper breathing, it's health benefits, how it can improve your athletic performance, health, stress, and more.
Website: https://www.thebreathingclass.com Book: Breathe: The Simple, Revolutionary 14-Day Program to Improve Your Mental and Physical Health |
Tue, 24 October 2017
This week we have my good friend Chris Kresser on the show. Chris is a well known leader in the fields of ancestral health, Paleo nutrition, functional and integrative medicine, and one of the smartest guys I know. Listen in as we chat about functional medicine, the state of health care, eliminating chronic disease, and Chris's new book Unconventional Medicine. Websites: Social Media: Check out and pre-order the book Unconventional Medicine here (releases Nov 7th) |
Tue, 17 October 2017
This episode of The Paleo Solution podcast we have my friend Mark Bell joining us. Mark is a former top level competitive powerlifter, owner of Super Training Gym, and a big, strong, jacked, and knowledgeable guy when it comes to training. Listen in as we chat about working out intelligently, slow lifting, diet and The War on Carbs, and more!
Websites: Twitter: @MarkSmellyBell |
Tue, 3 October 2017
This week we have my good friend Mark Sisson on the show! Mark is the founder of Mark's Daily Apple, Primal Kitchen (their mayonnaise is fantastic) author of The Primal Blueprint, The Primal Connection, Primal Endurance, and more. Listen in as we discuss what Mark has been up to, the keto diet, benefits of keto, electrolytes, keto supplements, and more.
Mark's guide to keto: https://www.marksdailyapple.com/the-definitive-guide-to-keto/ Grab a copy of Mark's book that releases today: The Keto Reset Diet |
Tue, 26 September 2017
On this episode of the podcast my guest is Dr. Brandon Alleman, MD, PhD. Dr. Alleman graduated from Hope College with a BS in Mathematics and a BA in Physics. He is a former Fulbright Scholar to Budapest, Hungary and graduated from the University of Iowa with his MD and PhD in Translational Biomedicine. He is a graduate of the Via Christi Family Medicine Residency and was the Chief Resident for obstetrics. Listen in as we talk about the model of Direct Primary Healthcare, insurance, and problems and solutions that doctors and patients are facing today in the healthcare world.
Website: www.antiochmed.com Twitter: @AntiochMed Direct Primary Care listings/map: http://www.dpcfrontier.com/map (We can't vouch for the quality of all of these clinics but they are least people with similar models.)
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Tue, 12 September 2017
This episode we have Gretchen Rubin back on the podcast. Gretchen is the author of several books, including the blockbuster New York Times bestsellers, Better Than Before, The Happiness Project and Happier at Home. In Better Than Before: Mastering the Habits of Our Everyday Lives, she provides surprising insights and practical advice drawn from cutting-edge research, ancient wisdom, and her own observations, about how we can make our lives better than before. Listen in as we talk about her new book The Four Tendencies, what it means to be an Upholder, a Questioner, an Obliger, or a Rebel, and how to use that to better your own life and motivation.
Take the Quiz here: happiercast.com/quiz GretchenRubin.com |
Tue, 29 August 2017
My guest this episode is Dr. James DiNicolantonio. Dr. DiNicolantonio is a respected cardiovascular research scientist and doctor of pharmacy at Saint Luke's Mid America Heart Institute in Kansas City, Missouri, and the associate editor of British Medical Journal's (BMJ) Open Heart. He is the author or coauthor of approximately 200 publications in medical literature. His research has been featured in The New York Times, ABC’s Good Morning America, TIME, Fox News, U.S. News and World Report, Yahoo! Health, BBC News, Daily Mail, Forbes, National Public Radio, and Men’s Health, among others. He is also author of the fantastic book The Salt Fix. Listen in as we talk all about salt, salt intake, why many modern recommendations on salt (including those for hypertension) are wrong, good updated recommendations, salt pre-workout, and much more. Download Episode Here (MP3) Website: http://thesaltfix.com/ |
Tue, 1 August 2017
For this episode of the podcast we have guests Matt Thornton and Peter Boghossian. Matt Thornton is a personal hero of mine, founder of the Straight Blast Gym organization, and Brazilian Jiu Jitsu Black Belt. Peter Boghossian is Assistant Professor of Philosophy at Portland State University. Listen in as we discuss critical thinking and fantasy in martial arts, actual effectiveness of certain martial arts, risk assessment and analysis in physical movement, and a lot more interesting stuff!
Websites: http://peterboghossian.com/ Paper: Critical Thinking, Pedagogy, and Jiu Jitsu: Wedding Physical Resistance to Critical Thinking
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Tue, 18 July 2017
This week we have guest Christopher Kelly of Nourish Balance Thrive here to talk with us about using machine learning to analyze health, functional medicine, diet, and more. Check it out! Website: http://www.nourishbalancethrive.com/ Be sure to take the free assessment questionnaire:
Mike T. Nelson talks about metabolic flexibility (as Christopher mentioned in the podcast): |
Tue, 4 July 2017
On this episode of the podcast we have Ashleigh Gass. Ashleigh holds a Master's Degree in Human and Clinical Nutrition. She is certified sports nutritionist, as well as a certified strength and conditioning specialist. She was recently picked up by Devil Dog Arms as an accomplished tactical shooter, and is also developing a Gymnastic Bodies affiliate gym. Listen in as we talk about Ashleigh's background, gymnastics, back issues and some ways to keep your back healthy, mobility, Ashleigh's firearm training, and more. Download a transcript of this episode here (PDF) Website: http://slicegst.com/ |
Tue, 20 June 2017
This week we have my good friend Dr. Michael Ruscio back on the podcast. Listen in as we discuss the gut microbiome, research, treatment, prebiotics and probiotics, gut microbiome variation around the world, and thyroid disease.
Website: https://drruscio.com/
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Tue, 6 June 2017
This episode's guest is biohacker, techno-shaman, and visionary, Ryan Frisinger. Listen in as we talk about restoring health using genetic information, DNA testing, methylation, toxic mold and mycotoxins, fish oil, nutrition, and many more interesting topics.
Website: https://kosmicanimal.com/ |
Tue, 23 May 2017
On this episode of the podcast we have my friend Shawn Stevenson. Shawn is the host of The Model Health Show, the #1 health and fitness podcast on iTunes, and also the bestselling author of the book Sleep Smarter. Listen in as we talk about Shawn's health recovery, career, and tips for sleeping smarter. (Apologies for the connection issues and audio quality in some places during the podcast.)
Website: themodelhealthshow.com Book: sleepsmarterbook.com |
Tue, 9 May 2017
This episode our guest is my good friend Jason Seib. Jason is the creator of the popular AltShift Diet, the author of The Paleo Coach, co-host of the popular AltShift Podcast, founder and co-owner of AltShift Fitness and Fat Loss, a successful small gym in the Portland, Oregon area. He is an expert on sustainable fat loss and has been helping thousands of people change their perspective and find a healthy, sustainable path to their goals. Listen in as we talk all about body image and fat loss for women. If you're a woman that has ever tried to lose weight, work with women, or have a daughter, this one is definitely worth listening to.
Website: http://altshiftdiet.com/ |
Tue, 25 April 2017
Our guest this episode is my friend Nora Gedgaudas. She is the international bestselling author of Primal Body - Primal Mind and the newly released Primal Fat Burner. Websites: Book: |
Tue, 11 April 2017
Hey folks! The guys at Mind Pump Media came to Reno and interviewed me for a podcast. "MindPump is an online radio show/podcast that has been described as Howard Stern meets fitness. It is sometimes raw, sometimes shocking and is always entertaining and informative. Your hosts, Sal Di Stefano, Adam Schafer and Justin Andrews have over 40 years of combined fitness experience as personal trainers, club managers, IFBB fitness competitors and fitness thought leaders." Learn more about the guys at Mind Pump here. This was a great episode with tons of good info.
Check out the show notes below for topics discussed during the episode.
Website: https://www.mindpumpmedia.com/p/robb-wolf Show Notes
Related Links/Products Mentioned
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Tue, 4 April 2017
This week on the podcast we have Dr. Izabella Wentz. She's a NYT Bestselling author, and one of the most highly regarded thyroid specialists in the world. Listen in as we talk all about thyroid disease, causes, and treatments.
Website: https://thyroidpharmacist.com/gift/ Book: Hashimoto's Protocol |
Tue, 21 March 2017
Today is the day, my new book Wired to Eat has officially released! On this special episode my incredible wife Nicki Violetti joins me to talk about Wired to Eat, the 7-day carb test, and more Q&A about the book.
If you haven't already, check out the new book Wired to Eat. |
Tue, 14 March 2017
Today's guest is Dr. Ken Brown. He is a practicing Gastroenterologist, clinical researcher, SIBO expert, and creator of SIBO treatment Atrantil. Listen in as we talk all about SIBO, how to treat it, gut issues, and more! Guest: Dr. Ken Brown Atrantil: https://atrantil.com/ Website: https://kennethbrownmd.com |
Tue, 7 March 2017
This episode we have guest Dr. Dan Han. Dr. Han is the Chief of University of Kentucky Neuropsychology Service's clinical section, the director of the UK Multidisciplinary Concussion Program, and an associate professor of Neurology, Neurosurgery, and Physical Medicine & Rehabilitation at the University of Kentucky College of Medicine. Join us as we talk about neurogastronomy, food, flavor, and the brain. Guest: Dr. Dan Han
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Tue, 28 February 2017
Dr. Bill Schindler is an associate professor at the department of anthropology at Washington College, and is also the Co-star of the National Geographic show The Great Human Race. Listen in as we talk about foraging for food locally and in the wild, the evolution of the human diet, and much more! Guest: Dr. Bill Schindler Websites:
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Tue, 21 February 2017
This episode we have guests Dr Daniel Plews and Professor Paul Laursen. They have doctorates in exercise physiology, more than 150 peer-reviewed research articles in sport performance and health, coach and support numerous elite and professional athletes across multiple endurance-based sports, and are well accomplished and fast triathlon competitors themselves. Listen in as we talk about Heart Rate Variability (HRV), carb intake, ketosis, fueling for athletes, and more! Guests: Dr Daniel Plews (Plews) and Professor Paul Larsen (Prof) Study Link: Athletes: Fit but Unhealthy? Website: http://www.plewsandprof.com/ Twitter:@theplews1
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Tue, 14 February 2017
On this episode of the podcast we have my good friends Julie and Charles Mayfield on the show. The Mayfields are the authors of the popular and fantastic cookbooks Paleo Comfort Foods, Quick and Easy Paleo Comfort Foods, and the very soon to be released Weeknight Paleo. Join in as we talk about their experience starting up their own sustainable farm, how to get started producing some of your own food, and even a little about their newest book on day to day cooking.
Guests: Julie and Charles Mayfield Website: http://paleocomfortfoods.com/ Book: Weeknight Paleo (available for preorder now, releases Feb 21st) |
Tue, 7 February 2017
For scheduling reasons we actually have 2 podcasts this week! On this episode of the podcast we have Dr. Stephan Guyenet. Stephan holds a PhD in neuroscience, and is one of the key people in the totality of the paleo/ancestral health scene. He is the author of The Hungry Brain, and used to blog at the well known Whole Health Source. Join us as we talk all about neuroregulation of appetite, how your brain regulates how much food you eat, and much more!
Guest: Stephan Guyenet PhD Website: StephanGuyenet.com Book: The Hungry Brain: Outsmarting the Instincts That Make Us Overeat |
Tue, 7 February 2017
Today we have guest Dr. Sylvia Tara on the podcast. She holds a PhD in Biochemistry, and is the author of The Secret Life of Fat. Listen in as we talk all about body fat, and how it really behaves in your body. You'll probably learn some interesting things about fat you didn't know in this one!
Guest: Dr. Sylvia Tara Website and book: http://thesecretlifeoffat.com/ (includes links to the book The Secret Life of Fat) |
Tue, 31 January 2017
On this episode of The Paleo Solution Podcast we have guests Jimmy Moore and Dr. Jason Fung. Jimmy Moore, who everyone probably already knows, is the founder of Livin' La Vida Low-Carb, author of Keto Clarity, co-author of The Complete Guide to Fasting, and more. Dr. Jason Fung is a world renowned nephrologist based out of Toronto, and also a co-author of The Complete Guide to Fasting.
Guests: Jimmy Moore and Dr. Jason Fung Jimmy Moore's websites: Dr Fung's websites: Fung Shweigh Facebook group: https://www.facebook.com/groups/727018847450127/ Jimmy Moore and Dr Fung's podcsat: http://www.fastingtalk.com/ |
Tue, 24 January 2017
This episode of The Paleo Solution Podcast we have guest Kamal Patel. Kamal is a nutrition researcher with an MPH and MBA from Johns Hopkins University, and is on hiatus from a PhD in nutrition in which he researched the link between diet and chronic pain. He has published peer-reviewed articles on vitamin D and calcium as well as a variety of clinical research topics. Kamal has also been involved in research on fructose and liver health, mindfulness meditation, and nutrition in low income areas. Listen in as we discuss Examine.com, analyzing health studies, supplements, nutrition, and health.
Guest: Kamal Patel Facebook: https://www.facebook.com/mirandajuly Website: https://examine.com/ |
Tue, 17 January 2017
This week we have guest Dr. Ron Rosedale. Dr. Rosedale is the author of "The Rosedale Diet", and an internationally known expert in nutritional and metabolic medicine who has done groundbreaking work with diabetics. Listen in as we talk about the current state of medicine and doctor's education, insulin, leptin, the causes and solutions to some modern diseases like diabetes, and more. Guest: Dr. Ron Rosedale Website: http://drrosedale.com/ |
Tue, 27 December 2016
In this episode guest Mike Ritter discusses his career path as a personal trainer and gym owner.
Guest name: Mike Ritter website: http://resultcult.com/ |
Tue, 20 December 2016
This week we have guest Allyson Chrystal. Allyson is an occupational therapist and clinical instructor specializing in pediatrics, and is currently completing a Master's degree in Clinical Nutrition and Functional Medicine. Allyson has a focus on sensory integration and self-regulation in children with behavioral and developmental disorders. Listen in as we talk all about kid's health, movement and play, proprioception, sensory issues, and more. This is a good one if you have, or work with, kids.
Guest: Allyson Chrystal Website: http://www.evolutionarytherapies.com/ (under construction at this time) |
Robb Wolf - The Paleo Solution Podcast - Paleo diet, nutrition, fitness, and health
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