Jun 26, 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/
1. [3:24] Book recommendations
for us nutrition nerds.
Sarang says:
Hey Robb,
You have been successful in making me and thousands of guys like me
to become total "nutrition nerds". We have all been listening to
your podcasts from months/years and reading all kinds of books and
blogs we can find to quench the thirst for more knowledge. For some
reason, its a highly addictive subject and I'm thinking and reading
about it most of the time.
It would be great if you could list out some books that are knees
deep in the science and not just superficial advice. The whole
paleo/nutrition community would be thankful for that.
Thanks in advance!
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
Maryann says:
First, thank you and Nikki for all you have done and sacrificed to
spread the message of clean eating and sustainability.
Do you know of or have your read any research on possible liver
stress associated with consuming the amounts of protein recommended
in the keto gains calculator for a 57 year old female
athlete?
I will elaborate if you need more background information.
Sincerely,
Listener #7
3. [16:38] Protein needs
Bodybuilding Keto - Muscle Gain
James says:
For an intermediate to advanced ketogenic bodybuilder/powerlifter
looking to maintain muscle mass during a cut; what would be your
initial recommendation on protein consumption?
Same question for building muscle.
Also: much research seems to have been done on fat loss. Are there
any studies showing the performance of the ketogenic diet when t
comes to muscle gain versus a higher carb approach? Maybe less
muscle gain but fat free?
4. [21:33] Keto and true
HIIT
Greg says:
Hi,
I eat a Targeted Ketogenic Diet (TKD) and do Crossfit. I
primarily consume more significant amounts of carbohydrates (max
20g for 195lb male) before doing classic CrossFit workouts where
HIIT is part of the workout. I do this because:
1. I perform better than without the carbs.
2. I feel and recover better afterwards.
3. I am afraid of my body going catabolic because it can't
get energy fast enough during workouts.
A lot of what I've read about Keto and exercise deals with
endurance workout and weightlifting. What is the best
approach specifically for Keto and HIIT for optimizing performance
and/or safety (avoid going catabolic)?
Thank you!
Greg
5. [27:12] A question about
having carb withdrawal symptoms despite very high blood
ketones.
Rob says:
Hi there,
I was wondering if you could shed some light on my usual response
to being in ketosis.
I've been on a very strict ketogenic diet for about 6 months now.
I've tested my blood ketones hundreds of times using an Abbot
Freestyle meter and I'm almost always in the 1mmol to 3mmol range.
I have experienced some of the commonly talked about keto symptoms
such as occasional feelings of euphoria, appetite suppression
(sometimes to the point of nausea if I've consumed a lot of fat),
trouble sleeping due to that buzzing ketosis feeling in the body
some speak of.
The trouble is I don't seem to do well when my ketones are derived
from my own body fat, or at least it appears that way. I say this
because I still often feel classic "carb-starved" feelings if I
haven't eaten (irritable, trouble concentrating, etc). Eating lunch
solves that, but this seems strange given that my ketones could
still be at 3 yet I experience those symptoms. Perhaps those very
few carbs in the lunch are what my body wants or perhaps my body
prefers ketones from other sources than my own body fat.
What has pushed me to a breaking point is a water fast I attempted
this weekend. I began my fast after lunch on Friday (extremely low
carb high fat) and during the fast felt exactly the same as I have
on any fast I've ever done pre-keto. It was really difficult. I was
irritable, had headaches, trouble concentrating the exact same
feeling as a carb withdrawal. I was testing my ketones frequently
in the days leading up to the fast so it should have been a breeze,
in theory. And yes, I took plenty of sodium, potassium and
magnesium - it doesn't change it at all.
To thicken the plot further, I tested my ketones regularly
throughout the whole fast. On Friday night they were about 3mmol
and by Saturday lunchtime they were up around 4. By Sunday
lunchtime they were up at 5-6 mmol yet I still felt like I was in
serious carb withdrawal! Is it possible that ketosis is just not
for me? I've heard Dom D'agostino mention that a minority of people
don't thrive in ketosis.
Any help would be appreciated!
Rob
6. [35:30] Keto and Picking a
Primary Care Doctor
Kilson says:
Hey guys! Huge fan of the show! I just read through "Wired to Eat"
and really enjoyed it. I think it is a really good "catalyst" for
getting started in the right foot. I've been messing around with
Keto for a while now. Almost 3 years ago I was walking around at
357lbs and found out about keto, started boxing and lifting and
made it down to as low as 250lbs! After some injuries and some life
struggles I flew back up too 300lbs. For the last few months I'm
back on the grind and trying to make it back down to a weight I
feel good at. Big part is thanks to podcast like yours! So thank
you very much! Oh right!... The question...
I haven't gotten a physical or seen a doctor in a while now. Maybe
close to two years. I'm having some trouble picking a Primary Care
Provider. What are some things you look for in a Doc? Do you use
some sort of platform to find a doctor who is in the know about
stuff like Paleo and keto? I really want to get on top of this and
find a doctor. Im from New York which is flooded with doctors but
not sure who to go with. Any suggestions on how to narrow the
choices? THANKS!
Notes:
SteadyMD.com