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

Please listen to this short message and come subscribe to our new show at https://podcasts.apple.com/us/podcast/the-healthy-rebellion-radio/id1485056754

Please listen to this short message and come subscribe to our new show at https://podcasts.apple.com/us/podcast/the-healthy-rebellion-radio/id1485056754

Please listen to this short message and come subscribe to our new show at https://podcasts.apple.com/us/podcast/the-healthy-rebellion-radio/id1485056754 

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

 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?      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)

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/   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)

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]   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)

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 female 37 5'7 147-155 lbs Body Fat % ~18 (16-20 depending on the test) Athletic build, muscular legs and upper body, chubby midsection that rarely firms up I have SIBO/Gut Issues Paleo/Low-Fodmap (I cycle IF 16:8 or 18:6 and sometimes Keto) Heavy Weight Lift 2xweek, HIIT/OTF 2x/week, Steady state cardio (walk/jog) 2x/week If I breathe on peanut butter or eat too much Paleo granola I gain instantly and have to go back on strict IF/keto but my midsection is never "firm"   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.     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)

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?   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)

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   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)

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     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)

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.     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)

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   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)

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!     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)

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       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)

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: Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/   Transcript: Download a copy of the transcript here (PDF)

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:     Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/   Transcript: Download a copy of the transcript here (PDF)

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)

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)

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)