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

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?

 

Where you can find us:

 

 

Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

 

Transcript:

Download a copy of the transcript here (PDF)

Direct download: PaleoSolution-430.mp3
Category:general -- posted at: 12:00am EST

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?

 

Where you can find us:

 

 

Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

 

Transcript:

Download a copy of the transcript here (PDF)

Direct download: PaleoSolution-429.mp3
Category:general -- posted at: 12:00am EST

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:

 

 

Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

 

Transcript:

Download a copy of the transcript here (PDF)

Direct download: PaleoSolution-428.mp3
Category:general -- posted at: 12:00am EST

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:

Download a copy of the transcript here (PDF)

Direct download: PaleoSolution-427.mp3
Category:general -- posted at: 12:00am EST

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:

1. Arterial Plaque Buildup

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!

 

3. Lifting From Home

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!

 

4. Fats and Protein

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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Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

 

 

Transcript:

Download a copy of the transcript here (PDF)

Direct download: PaleoSolution-426.mp3
Category:general -- posted at: 12:00am EST

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