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

Transcribed - Published: 6 April 2020

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

Transcribed - Published: 13 March 2020

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

Transcribed - Published: 6 February 2020

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

Transcribed - Published: 1 November 2019

It's time for Episode 443, Q&A #36! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Individual question videos are linked in each question title, but if you want to see the complete video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. Carb Ups/Cycling For Women? [2:53] Shelly says:: Hi! I am new to your page and it seems like you would be a very knowledgeable and kind person to ask. I’m sure you get a ton of questions, so I’ll make it short. I’ve been successful with keto in the past but now that I’m back on it, cannot lose. I’ve been told my body is used to it and to give it time. My question is about carbing up as I’ve heard it’s necessary for women because of hormones, etc. Carbing up is more complicated for me, but if needed to be healthy I could do it. What are your thoughts on women needed higher carbs at times? Thanks in advance! Shelly 2. Right Diet For Better Body Composition? [7:38] Jack says: I just watched your video on body composition from fasting. You touched on the component of heavy workload in modern athletic people and how their diet should reflect that. I am athletic fit. I train 5-6 days out of the week. Lifting weights, boxing, BJJ/wrestling, and am currently training for a half marathon. I do all this and still can't get my body comp where I'd like it. I eat relatively low carb but have upped them recently for the HM training. Before the summer I did 20% deficit and IMF for 5 or so months and got myself into around the 10-11% body fat range. Then I went off on vacation and have been eating around maintenance since. Point is I still can't get my body composition how I want it. I have abs but fat around my mid section and on the sides. What am I doing wrong? Male 6ft 185. 3. Junk Food = Vision Loss? [11:08] Levi says: Hey Robb & Nicki, Recently, a story has been circulating about a teen losing his vision from a "junk food" diet–namely, he was eating a predominately carbohydrate diet, full of chips, fries, bread, and cold cuts. Since hearing this, I have been curious: is this actually possible to lose vision (other suffer other ailments) from a junk food laden diet? What happens if someone goes on an-almost all carb diet? I would love your input. Here is the article I am referencing: https://www.webmd.com/parenting/news/20190903/teens-fussy-junk-food-diet-leaves-him-blind#1 4. Keto and Histamine Intolerance? [21:01] Christie says: Hi Robb and Nikki! Hoping you can help me. I am eating a dairy free, nut free, ketogenic diet (for leaky gut and inflammation purposes) I track macros utilizing the Ketogains method. I am experiencing what I believe to be a pretty intense histamine intolerance and have been for the past year and a half. I can't figure out what to eat! Keto foods seem to be predominantly high in histamine. I love Keto. I feel incredible when I eat this way. I am already taking DAO and Quercitin. I don't drink alcohol at the moment nor do I consume fermented foods. Can you please shed some light on how someone with a histamine intolerance can navigate their way through keto? I am at a loss and feeling pretty discouraged. Thank you to you both for all the important work you do and your continuous accessibility. 5. Home Gym Setup? [26:50] Bill says: Hi Robb, I’m finally ready to take the plunge and invest in some equipment for a home gym. I cleared some clutter in the garage so I’ve got a bit of space...not a ton, but enough I think for a few choice items. My question is what are your must haves for home gym equipment, that ideally doesn’t take a ton of space? 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)

Transcribed - Published: 25 October 2019

It's time for Episode 442, Q&A #35! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Individual question videos are linked in each question title, but if you want to see the complete video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. Lack Of Sleep With A Baby? [2:21] Juliana says: Hi Robb how are you? I wanted to ask you about parenting and a healthy lifestyle. For me, not having a good night sleep definitely is the worst. It makes me super hungry all day, bad mood etc. And it gets really hard for me to recover during the week with regular sleep hours, I need like a full day in. Even before I heard from your podcast my worst fear about having babies has been the potential lack of sleep but I wonder how people deal with this? . Are there any obvious strategies our ancestors did and we don´t or something like this? Do you have any suggestions? P.D. Thank you for sharing everything, I love your books and podcast! Thank you, Juliana 2. Impaired Nutrient Absorption On OMAD? [9:22] Michael says: Dear Robb and Nicki, first of all - thank you for your wonderful show and for all your work you have been doing. I have a question that has been on my mind for quite some time and hopefully it will get answered on your podcast one day: Is there any reason to be concerned about limited nutrient absorption during daily 24-hour IF? Personally, I find that the one-meal-per-day (OMAD) approach works the best for me for many different reasons (body weight composition, logistics, mental clarity during day etc.) but I wonder if there is any downside related to the maximum amount of nutrients (e.g. protein) that the body is able to absorb and/or utilize if all the nutrients (e.g. worth 4,000 kcal) are consumed in one very big meal in the evening on daily basis? For example, the popular belief is that the protein absorption is optimal with 30 grams of protein per serving and therefore it is better to spread the daily intake of protein across smaller meals throughout the day. Does it also apply to vitamins and minerals? For example - I like to include nuts in my salads, or add cacao powder to my low-carb desserts - both of these contain quite a lot of phytic acid which, as we know, decreases the absorption of certain minerals etc. I want to make sure that my body does not send most of the precious nutrients that I consume to the toilet without utilizing them. Do you think it would be reasonable to increase consumption of certain nutrients (e.g. protein) beyond the recommended doses to compensate for the lower absorption? Thank you very much in advance for your answer, Michael K. 3. Are Supplements “Ultra Processed Foods”? [15:08] Jessie says: And if not, why and which ones get a pass? I’m thinking of mct powder and even the “purest” herbs and organic mushroom powders. 4. EPI - What Is It? [18:06] Roger says: I keep hearing new commercials for a new drug (yay!) for a condition I’ve never heard of. Exocrine Pancreatic Insufficiency, or EPI. I’ve always thought the pancreas was just responsible for insulin. This condition says it aids in digestion. Any chance we can get a breakdown of what this is on the podcast? And how a paleo/primal lifestyle could mitigate it. 5. Keyto Breathalyzer? [21:25] Linda says: Hi Robb! What are your thoughts about the Keyto breathalyzer? It seems like an easy and quick way to determine if we are in Ketosis. But does it work? Are the readings accurate? I’d love to hear your expert opinion, because it would be great to be able to check our levels at any time without having to prick our fingers and draw blood! Here’s the link to their website- https://getkeyto.com/ 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)

Transcribed - Published: 11 October 2019

We're back with Episode 441, Q&A #34! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Individual question videos are linked in each question title, but if you want to see the complete video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. Are Low Calories OK In Keto? [2:41] Lee Anne says: Hi Robb, A question maybe for a podcast. We have all heard the stories of people eating very low fat and low calorie diets to lose weight (think Biggest Loser). They later gain the weight back and can no longer eat as much as they used to and maintain as their metabolism is messed up. I am wondering if there is any science behind a low calorie (800-1000) per day hurting your metabolism? My thinking is if you are getting enough nutrients between food and supplements within the 800 calories - plus you body is "eating" your fat stores - would there not be any negative effects? Would love to hear you thoughts! I was not able to find anything relating to this on the web. I have always tried to stick to a small calorie deficit (eating around 1600-1800 per day). And while successful, lower calories would probably speed up weight loss. I have lost about 60lbs following your plan and still have another 100 to go. Thanks and love everything you do! Thanks for changing my life! Lee Anne Hesbacher Keto Masterclass student 2. Weighted Blankets? [11:28] Steven says: Hey Robb, I've been hearing a lot about weighted blankets lately in relation to calming anxiety and improving quality of sleep. Do you have any experience with these? Any idea if they would be a good sleep hygiene hack for someone who just wants to optimize sleep? Love the podcast! -Steven Click here to check out the Chilipads I mention in this answer. GAME CHANGER for sleep. 3. Keto and Bowel Movements? [13:26] Amanda says: Hi! My question today is on keto and bowel movements. I've been keto for over five months (thanks to the Keto Masterclass) and paleo for almost 7 years. I love the philosophy of how do you look, feel and perform and have seen improvements in all those categories since first becoming paleo and then keto. My question is on bowel movements while on keto; what is normal and what is a red flag? As you have stressed, supplementation with electrolytes is key and I was taking magnesium a little too much; 1 LMNT during the day and Natural Calm before bed. Bowel movements were overly loose and that’s never fun. I've been taking Natural Calm for years and it was a part of my night time routine before starting keto. The over supplementation of magnesium was an unintended consequence. After watching the magnesium I've become more solid but feel bowel movements are less frequent overall. Digestion is slow moving and I feel pressure in my lower abdomen. Not pain, not bloating or anything like that; just some pressure. The pressure will be there till I eat and things are pushed through. Is this normal? Am I eating too large of meals? Are there electrolytes I could be missing? I typically have a large breakfast, a medium lunch and a small dinner. I sometimes fast dinner; it's just depends on my schedule. Between the satiating nature of keto and the breakfast/lunch, I rarely feel I need anything in the evenings. Thank-you for all you do. I hope all are settling into your new home and I look forward to future podcasts! 4. City vs Suburbs vs Small Town vs Country? [18:12] Jason says: Hi Nicki & Robb, Since you're in the middle of moving, I've got a question about where I should live. In my last gig, I needed to live in city for work. A suburban house, but with good access to transit and an easy bike ride to work. I've recently switched to working remotely, so I've got a lot more flexibility and wondering if I might benefit from a different way of life. What are your thoughts on living situations & surrounding built environments and their impacts on health and happiness? For reference, we're a mid-30s married couple with no kids (but trying) and a dog. Mostly homebodies, but we have friends, family, and a great crossfit box in the city. Lots of options for living in small towns, acreages, hobby farms, near the lake, all within an hour drive of the city. I've been a follower for many years and your work has helped me in so many different ways, so thank you! Jason 5. Your Move to Texas? [26:13] Kirk says: Robb & Nicky, Welcome to Texas. I moved here 35 years ago and haven’t regretted it. The New Braunfels area is fantastic being in between Austin and San Antonio. So many great attractions whether it’s outdoor recreation, live music, or educational opportunities for your children. No income tax is great as well, however property taxes might be higher than what you are accustomed to. I know it isn’t a health or nutrition question, but could you talk about your decision to move to Texas and what you hope to accomplish here? Best regards, Kirk Robb’s poop update during Question 5 [35:24 - 38:34] 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)

Transcribed - Published: 27 September 2019

It's Episode 440, Q&A #33 time! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Individual question videos are linked in each question title, but if you want to see the complete video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. Chocolate-Coated Peanut Diet? [2:18] Troels says: I normally base my diet on paleo principles, but for the past month, I have been eating roughly 400 grams of sugar- and chocolate-coated peanuts a day. This should be unhealthy, but my digestion has improved after having been out of whack for months because of SSRIs, and I have consistent morning wood which, mainly due to SSRIs has been rare. Despite eating more than 2000 kcals just in candy each day - half of which is sugar - I still look lean (almost too lean), and, if anything, I'm adding muscle. I notice a small sugar high and subsequent low, but that's pretty much the negative effects. Also, by doing this, I'm ingesting good amounts of Mg and Zn (~400 mg and ~10 mg). I'm male and 32 years old. Two questions: - Am I doing too much latent damage for this to be a good thing, or could it be that this could work for some people, at least for some period? - How do I make sense of obesity epidemics, the grocery shoppings of fat people, and energy balance when I can consume much more than 2700 kcals a day and stay lean? (I don't think I work out much, and many days, I also eat an energy rich evening meal.) 2. DHEA and Pregnenolone Supplementation? [12:08] Jason says: Rob - 45 year old male. Job is sometimes stressful but for the most part I get 8 hours sleep and follow a lower carb paleo diet 6 days out of 7. Been doing this for close to a decade. I’ve been experimenting for a year or more with Pregnenolone and DHEA in varying amounts. When I take preg in doses of 200-400 mg before bed I feel great and everything works really well. Focus, mind and man things. Same if I take 100mg or so of DHEA. I’ll use these on weekends mainly and not so much during the week. I notice during the week without them I tend to be bitchy and emotional with low sex drive. If I take Preg or DHEA these issues go away. I’m afraid I’m taking too much or somehow dependent on these supplements now. What should I be looking out for or the downsides to these substances? I feel like I’m playing with fire. 3. How To Know If Keto is Right For Me? [16:28] Radu says: Hi Robb, I would like your opinion regarding how would somebody decide if the ketogenic diet is beneficial or not, or if you have recommendations for tailoring a ketogenic diet to people with increased cholesterol reaction to this diet. Are there relevant tests that can help in deciding in this regard? In my family health history there are lots of cancers, some heart disease, and some neuro-degenerative (Alzheimer) disease. I am 48 years old, caucasian, in very good health and decent physical shape. My diet is a loose paleo type (occasional milk and grains) and I have no allergies. I would like to have some periods of ketosis, as I feel some benefits from it, but I do not know how concerned I should be. ****** Thank you for taking the time to read the question. I totally understand if you do not have time to answer this question directly, but I find this subject is not cover with enough clarity. Maybe you can touch on this in your regular podcasts when discussing related topics. To understand the background of my question: I experimented with Ketogenic diet a couple of times, and I felt great. My main reason is general health and well being, with an accent on mental clarity. This aspect was improved by the Ketogenic diet. Unfortunately my cholesterol had some unexpected behaviour: My 1st Keto experiment: I was in ketosis from Feb 15 to April 15, 2015, below are the blood tests before the diet and 9 month later. Date Total_Ch LDL HDL Non_HDL_Ch Triglycerides 12/15/2014 194 125 58 137 254 12/22/2015 178 101 58 121 44 So far so good! Encouraged by these results, I repeated the diet 1 year later, but this time I tested myself while in ketosis. After 1 ½ month of ketosis, I did my 1st blood test (3/1/2016). I repeated the test (still in ketosis about a month later (4/7/2016). This time I also measured the ApoA1 and ApoB, and the numbers only confirmed the cheap test. I stop the diet, and 8 month later (12/29/2016), the values are back to normal-ish. Date Total_Ch LDL HDL Non_HDL Triglycerides ApoA1(g/L) ApoB(g/L) 3/1/2016 321 232 75 - 31 - - 4/7/2016 298 230 55 243 30 1.69 1.18 12/29/2016 212 124 66 145 47 - - I measured my ketons level with Keto-sticks. The level was on average at 2, with variations from 0.5 to 4, depending on the diet macro-ratio and mostly on physical activity level. Blood work: https://www.specialtyhealthwellness.com/offer/robb-wolf-wired-eat-panel/ 4. Genetics & Body Composition? [28:57] Sara says: I know genetics have a large part in how our bodies form and react to foods, the environment, etc. But how much do we have control of when it comes to body composition? I am in my mid-thirties and have always been athletic and a focus on healthy eating, now Paleo focused. However my weight - while I am still in a healthy range - doesn't budge easily despite my efforts. And it's been like this ever since my teens. I don't want to compare myself to others - but it is frustrating when I eat so clean, am active with weights and cardio and the person next to me has a slimmer waistline and eats fast food and rarely exercises. I know can become slimmer with extreme effort - but those extreme efforts are not good to my body and I dont want to add additional stress. Should I just "give up" and not fight my body and just focus on my healthy living or do you think I can loose some extra fat without extreme measures? About Me 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)

Transcribed - Published: 13 September 2019

We're back with more answers to your questions. It's Episode 439, Q&A #32! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Individual question videos are linked in each question title, but if you want to see the complete video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. Collagen Timing/Sauna? [9:44] Jesse says: Hello you two. I've read or heard that when collagen is consumed prior to training the absorption rate is increased considerably. It was also stated that this timing also changes where/how the collagen is used; specifically it goes towards cartilage, tendons, ligaments as opposed to hair, skin, nails. If I'm not off base and you have heard of this phenomenon, then I am curious what happens when collagen is consumed before sauna? Since you're body is being stressed in similar ways to exercise does the process work the same? Thank you both for taking the time to put out quality information, most of which is easy to discern and put into practice for the layman i.e. me. 2. Fecal Transplant? [12:35] John says: Hey Robb, I have a question for you about fecal transplants. I have Asperger's Syndrome, along with a persistent itching all over my body, and particularly on my anus, that I believe is from stuff I'm eating expressing through my skin. Cutting gluten and dairy has helped some, but not eliminated. I haven't been tested for gut bacteria yet, but going to do that next month. If, as I suspect, I turn out to be missing a lot of the usual gut flora, do you think a fecal transplant is a good option? And if so, what's the best way to go about getting one? 3. Partial Knee Replacement Work Out? [17:19] Liz says: Hey Guys! I'm sure you guys have probably answered this by now, I'm almost caught up on the podcasts, but I haven't heard this question asked so I figured I'd give it a go. My boyfriend had part of his knee replaced due to an injury he sustained on his last deployment. He used to be extremely active (crossfit, triathlons, running) But, now, not so much. Basically the doctor told him he needed to avoid any high impact exercises, no running. No squats, clean and jerks, etc. Basically if he was going to be lifting any weight to make sure it doesn't impact his leg. When I go search online for things he could do... it's mostly old people stuff (he is in his mid 20s). So, my question- was his doctor wrong? Greg, do you have athletes with similar issues? Would you allow someone to come into your gym start a training program? Whenever we start to do some sort of a training program he get disheartened by what he can't do, and I just want to give him some hope that he can do some of the things he used to love... what would you suggest? Any resources you can suggest that can get us going? Thanks for all you guys do... which I know you guys don't do much. I love the rants and the side comments. The podcasts get me through my days at work sitting behind a computer screen and encourage me to get my ass up and do stuff. The video we mention: https://www.youtube.com/watch?v=-k0NTB2DTGs 4. Native Americans and Epigenetics? [23:38] Dan from Nashville says: Hey, I have heard on your podcast, as well as other Ancestral podcasts, the subject of racial epigenetics being brought up, but I never hear it mentioned in a broad aspect, and I was wondering if there was any evidence or even philosophy behind it that you have noticed. I am mostly Native American, with some white mutt thrown in too. I notice that on most reservations, Natives are almost always obese, and I have begun to wonder if being carb sensitive is genetic. You don't have to tell me that alcohol and substance abuse is rampant on reservations, but I sometimes wonder how much is environmental, and how much is based on the fact that most sugars and grains were brought over with white culture. I know that Inuits are always an example of ketogenic diets and health, but I am Creek from the Georgia area of the US, and would assume that eating VLC may not have been part of a people group living in a more fertile area. So I would love your opinion on this, as well as if you touched on other races based on region as well, even if its a mostly philosophical perspective. I also know the stereotype of Kenyans being great distance runners, or Jamaicans being better sprinters, but are there other athletic genetic tendencies for other people groups? Lastly, is the reason we never heard of this because we are too racially sensitive, and everyone fears that they will be equated to Hitler talking Eugenics? Or is there just not enough evidence? 5. Bent Arm vs Straight Arm Strength? [31:16] Harvey says: You've mentioned that an exercise program without straight arm strength results in inferior development of the connective tissue, in comparison to the muscular system. If someone only did straight arm exercises, would their muscular system's development be inferior to their connective tissue's? 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)

Transcribed - Published: 6 September 2019

It's time for Episode 438, Q&A #31! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. Is Carbonated Water Okay? [1:41] Brice says: Just listened to Wired To Eat and loved it. I'm not too far off from this diet, am pretty "fit", but too frequently make exceptions which I think are totally sabotaging my efforts. I'm still curious about your thoughts on carbonated water without added colors and flavors - like Topo Chico, Croix, Perrier, etc. I have one of these every couple days.. more as a treat than anything. 2. Have You Seen This Gluten Enzyme Study? [3:40] Austin says: http://suppversity.blogspot.com/2015/06/the-gluten-solution-aspergillus-niger.html This is an enzyme that apparently neutralizes (or has the potential to) the inflammatory effects of gluten. I'd love to hear your thoughts on this. If you've talked about it in a podcast already could you point me in the direction of finding it. If you haven't talked about it, could you include it in an upcoming podcast? Thanks, Austin 3. Ancestral Consumption of Psychoactives? [7:42] Charles says: Hey there Robb! I'm a "never smoker" as my doctor calls it and intend to stay that way, but this week I'm experimenting with very low dose nicotine patch. Got 21mg clear patches and cut into 8 to 12 pieces, one per day during daylight hours. Intentionally avoiding the nicotine rush I've found with gums and lozenges. Jury is still out overall, but so far it seems to help improve ADHD, intermittent fasting, and persistent low mood. But that got me to thinking: For ancient hunter-gatherers, what would the usual modes of consumption be for such "medicinal" plants? Aside from smoking ("hey let's light this stuff on fire and breathe deep! great idea! cough cough gag") which is indeed attested in the historical contact record... My guess is tobacco, coca, and khat in their weaker pre-agricultural breeds would be chewed and spit. Maybe Mary Jane (again, the weaker natural version) would be an herb to go with fatty meats. Yerba mate and ordinary tea we know have been drunk in a hot water infusion. Then there's coffee and chocolate which are more recent... Maybe part of our modern problem with drug abuse isn't the drug itself, but rather how it's been bred and prepared incorrectly. Much as it is with food. This is all speculation though. Have you given the matter any serious thought? 4. Vegan Vitamin D3? [23:36] Leonardo says: Hi Robb, I just wanted to ask how do they make VEGAN vitamin D3 supplements? Vitamin D3 as cholecalciferol is an animal product and it is created from cholesterol, isn't it? How do lichens or other sources produce it? Is it the same form? Is it bioavailable in the same way? Thanks for everything you do, I appreciate your work, Leo 5. Gut Dysbiosis Concerns on Keto? [25:06] Keenan says: Dear Robb, I appreciate very much your non-dogmatic approach when it comes to tackling information regarding VLC and keto dietary approaches (ie who are you, what are your performance needs, are you sick and busted up, a hard charging athlete, etc). That's why I feel you're the best person to ask about this, as you aren't inherently biased. I have a family history of cancer, depression, mental illnesses, addiction, and adult ADHD. I haven't been diagnosed with any of these issues, though I definitely deal with unevenness in mood and focus. Besides my interest in preventing any future health issues for which I might be at risk, I've found that a very low carb, high fat diet just seems to suit my brain the best. I'm less irritable and anxious, my sex drive is fine, and most importantly for me, my focus and attention is just totally on-point. I've tried a multitude of eating styles but VLC is the only one that finds me springing out of bed in the morning with the birds chirping and excitement to get to work each day. I call it "natures adderall" except I don't have any crazy stim-mania. The only thing holding me back from maintaining this approach is a nagging worry about the hypothetical implications of long term VLC, as it pertains to GI microbiome diversity, potential dysbiosis risks, mucin production, thyroid problems, etc. I've read as much as I can find from the experts I tend to trust in this field (Attia, D'agostino) but I've yet to find anything that definitevly quells my worry of causing some sort of damage, from which it might be difficult to come back. Do you think the long terms risks might be overblown? I do take prescript-assist and raw potato starch as potential mitigators, but I don't know if VLC is taking a step or two back for my gut bugs, and I'm very concerned about treating them well. I always suspected gut problems being at the root of my late father's alcoholism and his myriad of inflammatory problems. Some of these worries have prevented me from staying in keto for longer than about a month at a time. Every time I start phasing a larger amount of carbs back in, however, there's a mild and annoying accompanying brain fog and up/down cycle, seemingly irrelevant of the dietary source. I understand that these questions get vetted and you're busy, so no worries if this doesn't make the cut. I sincerely appreciate everything you and your team have done for the health of my family and myself, as well as the awareness you're raising regarding even larger political issues we're facing. Sincerely, Keenan LeVick 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)

Transcribed - Published: 2 August 2019

We're at it again with Episode 437, Q&A #30! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. Fitbit Sleep Tracking [1:35] Jay says: G'Day Robb, love your work. I took a break from your podcast to learn computer programming and am now back because I'm stressed and my desk bound body is broken. Glad to be back and see you've figured out your keto problems when bonking during class. I've signed up to your keto master class so fingers crossed. I have a somewhat basic question about sleep. My Fitbit says I slept 7 hours with 1 hour awake. I don't remember waking and there are up to 30 a night of these tiny 'awake' periods. I do sometimes toss and turn to get into comfortable positions. My partner says I'm asleep within minutes of hitting the pillow. So I think I'm sleeping ok. Should I think about this as 8 hours sleep or 7? I tend to wake up energised when my Fitbit says 6hrs 30 mins + 1 hour awake.... So thinking this is equivalent to standard 7-8 hours per night. When I push for Fitbit to say 8 hours then I'm very lethargic when I wake. But it's probably then like 9 hours which could be 'over sleeping' for me. Anyway, love the work you two are doing. I miss the Q&As with Greg but love the new format. Anyway, fangirling from Australia. My question can probably be answered by Google but I'm sure you'll be able to cut through the interjunks. All the best - Jay 2. Palate Fatigue & Food Burnout [8:11] Maria says: Hi, Robb and Nikki, I was wondering if you can address palate fatigue. For some reason, I tend to be the kind of person that needs to have a lot of something and then don’t want it anymore and have to switch. Before, I was into avocados and sardines, all the time, and now it is eggs and bacon. It is almost as if my body is asking for these foods at certain times. Thank you! 3. Protein Toxicity and the Carnivore Diet [12:22] Jesse says: Hey Robb, In WTE you briefly mention (p. 27) that humans cannot consume more than 35% of their calories from protein before suffering from protein toxicity. The carnivore diet has recently gotten some publicity and seems to have some anecdotal success for folks with stubborn autoimmunity issues. Do you think following a carnivorous diet carries a high risk of suffering from protein toxicity? And would we be able to look for evidence of protein toxicity in kidney function testing? Best, Jesse 4. Waking Up From Hunger While In Ketosis [17:55] Justin says: Dear Robb, I'm a huge fan of the pod and your work. For the past two months, I've been following a keto eating plan (I weigh all food and track macros - I'm usually hitting 40g net carbs, 90-100g protein, and somewhere between 235g-270g fat, for a total of roughly 3,000-3,500 calories per day). I'm a 30 y/o male, 5'9. I usually eat 3-4 meals/day with no snacks. I currently weigh 156lb and am about 16% body fat (I did a BodPod when I was a few pounds lighter and was at 14.5%). In terms of exercise, I usually go to the gym 3x/week and do some combination of squats, deadlifts, press, and bench press. As an example of where I'm currently at with strength, I do 4 sets of 5 repetitions (2 min rest periods) 205 pounds on squats. My question is this: when I try to cut calories down by 300-500 (I'd like to get to 12% body fat), I wake up in the middle of the night hungry. I feel like I keep hearing on various podcasts and books that I read that in a state of keto, hunger should be significantly blunted and this shouldn't really be an issue. But I feel like if I don't go to sleep pretty full, I wake up in the middle of the night. I know sleep is critically important, so this seems like a problem. If I eat enough to sleep through the night, I can maintain the same weight but really struggle to lose weight. I've done self-experiments to make sure I'm not waking up due to stress, noise, etc., and have isolated that my sleep is almost completely correlated with my hunger levels. I wanted to ask for your guidance because I imagine other people might struggle with a similar issue - I know many people who do well with hunger during the day, but not so well at night. Some things I've wondered about is if I'm overtraining or if there's some sort of other physiological issue I need to attend to. Maybe I'm not understanding keto properly, but I feel like with my macro breakdown I should be able to comfortably go 12-16 hours without eating? Or, is the ability to go prolonged periods without food less about eating and more about individual differences? Thanks for all of the amazing work that you do. Justin 5. Fasting For Skinny Dudes [23:50] Brett says: Hi. Robb and Nicki... Fasting for overweight or normal weight people has been well covered. Is there any benefit to underweight guys fasting in an effort to add mass? I’m 6’3” and 165lbs, 37 years old. I can eat whatever I want in whatever quantities I want and my weight never changes. I would like to be heavier. I’ve tried weight programs and I tone up ok but it’s rare to add more than 5lbs. The minute I stop the program I’m instantly back to 165. Everything else you always talk about like diet, sleep, stress is already dialed in 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)

Transcribed - Published: 26 July 2019

We're here with Episode 436, Q&A #29! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. Endurance Fueling For A Keto Athlete [2:00] Cassandra says: Dear Robb + Nicki, First off...thanks for the great job you two do in making complicated nutrition and fitness information easy to access and understand (even for uneducated gym rats like myself). I've been listening to the podcast for years, reading the blog and the books (just got Wired to Eat) and I still find myself learning something new almost weekly. Bottom line up front - how do you guys recommend tackling post-workout nutrition for endurance / high-intensity sports while on the keto train? I'm 35, 5'8'', 155 lbs with a fairly muscular build. I've been doing the Crossfit + weightlifting thing for 5-6 years now (4-6 times a week). I've got 10 strict pull ups, a 250 lb 1 RM back squat, a 285 1RM DL and can hold an L-sit for a minute....so I think I'm pretty strong(?) - in some aspects anyway ... Strict bedtimes at 8:30 every night with 8 hours of sleep, no injuries, no severe reactions to any type of food (except tequila) - BUT I perform and look a lot better when I'm strict about paleo. I've been eating that way and it has been keeping me fueled really well in the aforementioned training situations. Due to the nature of my job - active duty Marine, I am required to run a 5k every year for time...so I do incorporate running into my weekly routine - usually no more than 15-20 miles a week...long-ish runs mixed with hill sprints or pushing sleds so I don't die of cardio boredom. Within the past year - - due to losing a bet or being shamed into them (I can't quite remember), I've also been running a few half marathons and one marathon. I plan do to one more full later this year, the Rock n Roll in Las Vegas - mostly because its an excuse to travel to Vegas with some girlfriends of mine. The low-carb/paleo diet has been awesome for my health on the weightlifting/crossfit/sprinting side of things... but I'm struggling with the endurace side of my fitness. For my runs more than 90 minutes, I've been fueling with some organic stinger chewies/gels near the end of my run and then other, whole-food-type carbs at the end....bananas, berries, coconut water...sometimes gatorade, (an occasional beer :)), etc. My recovery has been OK...not awesome though (and when I take out the mid-run or end carbs, my energy tanks and my joints hurt for days)..... it takes me about me 1-2 days to get through my soreness for half marathons and almost 5 days for a run more than 22 miles WITH the intra and post-carbs. I've recently jumped on the keto train in January...did your masterclass, read Mark Sisson's book, started listening to a lot of low-carb / keto based podcasts (Shawn Baker, Fat Burning Man, etc) and just started Wired to Eat. I've been trying to do my own homework and listen to my body...so far this keto thing has been great! I've dropped about 10 lbs since the beginning of the year, have been sleeping a lot better and have seen gains in my strength. But the race season starts up in May (the LV Marathon is in November but I have smaller races and training runs scheduled throughout the summer) and I want to be prepared. I *think* I'm generally fat-adapted...but I panic after 8 or 9 miles sometimes (the old advice of "carb loading" always creeps back in) and will suck down a terrible gel or gatorade because I've made the mistake of running these distances underfueled before and it was a painful, painful lesson. I have heeded your electrolyte advice. I constantly track my sodium, magnesium and potassium levels and take the recommended supplements almost every day (normally on days with a taxing WOD or a workout lasting more than 90 mins). So what can I eat/drink to keep on the keto train that will help me recover and keep me going on some of these endurance events? Nut butters? Whey protein and water? I want to be armed when I take on Vegas this year and not completely derail my eating habits. And I'd like to start experimenting with these foods now, while I still have time to adjust. Sorry for writing the novel! If I can find this info in a podcast or in one of the chapters of your books, please feel free to point me in that direction! I appreciate any insight you guys have. Thanks in advance, Cassandra 2. Should I Add Fat To My Whey Protein Shake? [10:40] Ben says: Hi! Love the podcast (I am one of the six listeners)! Here is my question: I am wondering if the insulin-spike from a post-workout whey shake can stall my weight loss. Should I add fat like heavy cream or coconut milk to the shake to blunt the insulin response (if yes how much) or am I unable to burn that fat because of the spiked insulin storing it as body fat instead. Thank you so much and best wishes from Munich, Germany Ben 3. Portal Circulation and Leaky Gut [14:36] James says: Hi Robb, Thanks for your detailed answer to my question about sun exposure in Q&A #7. You provided a clear and concise answer which is hard to come by these days! Following your book recommendations in Q&A #6 I hungrily delved into the Lecture notes on Human Metabolism (Thanks Nikki!) and within the first chapter encountered some information that gave me reason to pause. The portal circulation, I'm certain that you can provide a more accurate and concise explanation of this system to your listeners than I can in this question, so I'll leave that to you if that's okay! My question is: given that all blood (and therefore solutes) from the intestines are drained through the portal vein and through the liver - filtering out excess substrates and removing toxins such as ammonia from the blood before it enters 'general circulation', how can leaky gut have such a damaging effect on the body? It seems to me that the liver is a vital backstop in this process which is never mentioned when functional medicine practitioners talk about leaky gut - they give the impression that blood drains from the intestines straight into cardiovascular circulation and these fuel substrates are clanking around in our arteries causing inflammation which seems not to be the case! Also how does this impact the gut hypothesis of heart disease (highly simplified here) where endotoxin is said to pass through the mucosal membrane into circulation, binding with LDL cholesterol, being attacked and immobilized by immune cells and ultimately ending up being sequestered into an arterial plaque because the immune system cannot destroy cholesterol or unbind the endotoxin from it. Would the portal circulation not remove this endotoxin from the blood before it enters cardiovascular circulation and meets LDL particles? Is this disease process driven not only by a compromised intestinal lining but also by inefficient liver function? Thank you for your time again guys, really appreciate your input Kind Regards James 4. Do I Have To Sprout My Nuts & Seeds? [20:10] Joseph says: Is phytic acid harmful or of benefit? Is it really necessary to jump thru the hoops of soaking & sprouting before consuming nuts & seeds? thank you 5. Caloric Estimate for Young Children? [25:10] Rory says: Is there an estimate for calories/pound when it comes to feeding my almost 3 year old (or any child for that matter, say 2-12? The teen years of course marking the onset of self-consciousness and peer pressure, thus thwarting any biological hard-wiring toward survival.) Or is she still young enough to be biologically incapable of starving herself, at which point I should just trust that she has normally functioning satiety signals? I ask specifically about my daughter because, as is par for the course in 'Murica, she received antibiotics immediately after being born, so it's not a stretch for me to imagine that she could have some kind of gut imbalance that could cause hormone dysregulation with her leptin/ghrelin. 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)

Transcribed - Published: 19 July 2019

We're back with more of the Q&A you crave! Episode 435, Q&A #28 Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. Overeating On Keto [2:08] Steve says: Hi Rob, I don't want to take too much of your time. But going Keto for me has found me doing exactly what I feared I could do. I have been Paleo for five or six years and so has my wife. We have no kids at home so grains and junky carbs are not and issue or even a temptation. I am in the middle of doing the keto masterclass, which I am savouring because I have been making some mistakes. I am 50 years old and work out regularly doing either mixed kettlebell workouts or if I do weight and resistance training at the moment I like to do whole body workouts 3 X a week and can mix in some cardio in between. I have kept fit most of my life, my goal is as I age to stay lean and keep mobile. Pretty simple goal. We live in Perth in Western Australia so we have great weather and lots of sun. I work as a gardener in a private school, a job I love doing as I'm outside and moving all day, not as hard as say some sort of construction worker but that can happen on a given day just not every day. Coming from eating paleo the transition for me has been pretty easy. As I went low carb and increased the fat I was eating my wife liked the sound of it so she hopped on board. She is doing great and in fact better than me. We aren't really that worried about measuring ketones at this stage, it has been more about getting the diet right. My issue is, I love the food. For some reason it has made me hungrier. Stocking our fridge and cupboards I made sure that we had all we needed and I wanted to see what I liked to eat also. So I have blown it on all sorts of things. I have had days where I ate too much thickened cream, one tub has 800 calories and it is so easy to eat. I have blown it on nut butter and blown it on cheese. I can't believe it. At first it was wrapping my head around the fat content. I think I get it now. But I have put on body fat, which is so annoying. It's not a train wreck but I feel like I am in a rut now and it's hard to get out. I don't want to quit because I can see and have felt the benefits. It's just with the fat content and my physiology there seems to be no room for error. I listen to your podcast and since listening I have gone to the ketogains website and worked out my macros. I was still tracking somewhat but some days I may have blown it by 5 or 6 hundred calories. I have come so close to quitting as for me it seems to have been an easy way to get fat rather the leaner. I'm not sure that you can help and not sure what else that I could tell you. Diet wise I have intermittent fasted for 3 or more years with differing protocols. Doing 16 - 20 hours is pretty comfortable. I workout in the mornings and often don't eat until lunch time or when I get home from work. My diet hasn't changed too much except I have eaten cream, which I am now over. Adding more fat to my meals. Cooking in butter eating nuts and doing other keto style things. Apart from that my diet is still pretty primal. I love veggies. I have for years done a version of Mark Sisson's big ass salad. Which would be my daily staple. Evening veggies could be broccoli with brussel sprouts maybe some Kale and mushrooms. Also we do milk Kefir but I try to keep that to a minimum. If you have any suggestions that would be great. Are there others that have had this sort of issue, going keto has made them fatter? Really enjoy your podcast and thanks for all of the really useful info that you have put out. I have also read your books. Best regards Steve 2. What's Up With Fiber & Kids? [8:58] Rory says: As part of restoring my own gut health, I've used prebiotic fibers in various doses based somewhat on Grace Liu's advice, and I'm curious if and when supplemental fiber would be beneficial for my daughter? Again assuming that she started off at a disadvantage because of the antibiotics, it seems to follow logically that prebiotic fiber would help her gut bacteria develop, and increase her overall health and resilience. Is that actually logical? And are there any cautions? Is there a certain dose that's age-appropriate, or do I just slowly increase until she has digestive upset? Should I mix fibers in order to feed a variety of bacteria, or are there certain fibers that are optimal for a young gut (i.e. what would a cavebaby be most likely to eat chew on for fun?). 3. Tips For Increasing Testosterone [13:07] Mads says: Hey Robb, In a previous Q&A, you talked about how muscle gain/hypertrophy is caused by calorie surplus and progressive overload. You also mentioned that gaining muscle is, without a doubt, easier if you have High testosterone. Calorie surplus and PO is easy, but how do I increase my testosterone? You mentioned that there are a number of different tactics that you can use? My testosterone is not low, but definitely not high either. I'm 27 and my testosterone is 640 ng/dL and my free testosterone is 16.36 4. SHBG Elevated On Keto/Carnivore [19:47] Eoin says: Since switching to keto I've noticed an increase in SHBG levels which brings down my free test. Total test has stayed high normal but was wondering how functional it is with the free portion bound up. DHEA is a bit low too. I feel great all in all but was just wondering what your thoughts are on that 5. Are Chicharrones (pork rinds) a Healthy Snack? [22:47] Isaac says: Hi Rob, Chicarones (pork rinds): are they a healthy snack? I've heard you indirectly mention them on the podcast some time ago, but I wasn't able to infer whether your opinion is favorable or cautionary. I'm an ultra-runner, and during peak training season will spend about 20 hours per week running. In the bad old days I would top off my calories with a gigantic bowl of cold cereal in the evening, or an enormous serving of lentils and rice. But then I got woke, started monitoring my blood sugar, and started looking for low-carb options to fuel. I'm already having two salads each day, huge amounts of veggies, and as much meat as I can stomach. So I'm just looking for some calories to fuel the movement. So are pork rinds okay? I avoid the flavored variety - the bags I buy just say "fried pork skin" on the ingredients list, and I dip them in sour cream. The best part is how easy it is to get an extra 1000 calories. And the flavor. Am I headed towards clogged arteries? Are pork rinds actually healthy in the way that bacon is healthy...? Thanks!! Love the show. -Isaac After submitting my question about whether pork rinds are an acceptable snack, I realized that Robb's answer might be 'we'd need to see your lab work'... So, in case it is relevant (and in case my question is selected for the show), here are some details. (I'd be glad to share the rest of the lab results, if they're relevant.) Thanks! ***** Cholesterol, Total: 249 mg/dL HDL: 71 mg/dL Triglycerides: 71 mg/dL LDL-Cholesterol: 161 mg/dL (calc) Apolipoprotein A1: 186 mg/dL Omega 3 (EPA+DHA) Index: 7.1 % Omega 6 / Omega 3 ratio: 3.7 EPA/Arachidonic Acid Ratio: 0.4 EPA: 3.0 % DHA: 4.1 % Lipoprotein (a): 99 nmol/L Apolipoprotein B: 107 mg/dL Nonesterified Fatty Acids (Free Fatty Acids): 0.12 mmol/L LDL Particle Number: 1149 nmol/L LDL Small: 116 nmol/L LDL Medium: 229 nmol/L HDL Large: 5144 nmol/L LDL Pattern: A LDL Peak Size: 225.5 Angstrom HS CRP: <0.2 mg/L 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)

Transcribed - Published: 12 July 2019

It's time for another podcast! Episode 434, Q&A #27 Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. Thoughts on Baby Led Weaning? [1:38] Rory says: We follow Chris Kresser's Healthy Baby Code when introducing foods to our children, starting with purees, and graduating to solid foods overtime. She's recently learned of "baby-led weaning" (completely unscientific aside: anything that starts with "baby-led" CAN'T be a good idea. Like "baby-led" bedtime, or "baby-led" TV-watching). The theory, as I understand it, is that you present your kid with chunks of various foods, and let them choose what to eat based on their tastes, rather than forcing a puree of some kind that they may not prefer if they weren't being fed by you. Your thoughts? I know your kids are obviously Paleo, and we're curious how you navigated the introduction of foods and respect for their preferences as their tastes developed. 2. Post-Lunch Coma On Keto [10:15] Laura says: Hi Robb and Nicki, I have a question regarding an incessant post lunch coma regardless of diet. I have experienced a mean bout of fatigue and extreme cold every day following lunch for much of my adult life. I’ve been on the paleo bandwagon for almost 10 years with marginal improvement in that area, and recently doing keto I’ve experienced only a little bit of relief. I still get almost debilitatingly fatigued and cold after eating lunch. If I have a sweet potato or a piece of fruit with lunch it’s definitely a lot worse, but even with my typical lunch of leftover protein and veggies or a version of Mark Sisson’s “big ass salad,” I experience a couple hours of wanting to get in bed after lunch. I follow the ketogains recommendations on electrolyte tracking and consumption of electrolytes. For breakfast I usually have some variation of 3-4 eggs. I’m a 33 year old female, healthy weight, CrossFit 2-3 times/week. My recent lab work was excellent, low inflammatory markers, lipids and blood sugar markers all good. T3 was on the low end of normal, but all other thyroid measures WNL. I am mindful of circadian rhythms and do all I can to optimize sleep, however it isn’t ideal as I have a toddler and baby. I don’t think they can totally be blamed for the issue, though, as I have experienced this for many years. Thanks for your time and for the profound impact you’ve had on my life and the lives of many others. 3. Help! Balding! [16:33] Mehdi says: Hello I have messaged before. What is your advice for a 28 year old male having male pattern baldness? Is it really Genetic destiny or is there any way of living eating exercising sleeping etc that can keep my hair. Please help... I don’t know where to turn. Do you guys recommend my good sources for male pattern baldness info? I read the Mark Sisson article and I don’t think I suffer from any of the conditions he mentions. Regards Mehdi 4. Portion Sizes like Eddie the Strongman [19:09] Kevin says: Hi! Can you give a little help in the way of portion sizes. I have been eating Paleo/low carb (grain/dairy/legume free) for about a year and I feel like I have just recently stopped craving sugar (feels liberating). I am extremely active due to my work 5’9”, 145 lean male. In order to feel full my meals (3 or 4 a day) are absolutely giant. Usually I have focused on about 8-10oz of protein per meal and fill the rest with giant vegetable portions. Recently due to all that veg bloating the heck out of my belly I have switched to more like 16-20oz of protein and a bit less veg to cut down on the bloating. This feels better but It seems like a ton and I was wondering how this compares to others. Basically for every meal recently I throw 16-20oz’s of protein in a 10.5 inch or 12inch cast iron skillet, cook the protein with a fat and fill the pan to the top with veg. I thoroughly enjoy this but when I explain to some folks I put Down 16ish oz’s of beef/pork/fish/chicken they look at me like I will have colon cancer within the calendar year. I admit I am too darn active but I have no choice due to work then play. (light details but I work in the mountains above 8000ft and am self powered everywhere I go with a large pack). Sleep is descent, as I work emergency services and sometimes will be up all night working, but not the norm, tons of sun, weight is good I think, blood work appears good. Any suggestions on these portion sizes? I feel like I am going to eat myself into bankruptcy but need to feed the beast to keep my energy up. I tinker on/off with safe starches but I feel like these make me more hungry and I am more satisfied with higher protein. I have also played with carb night like refeeds per John kiefer when I am running a touch light weight/low energy which gives me a bit of a recharge (still avoiding grains/dairy/legumes during the re feed). I generally use fat for flavor per your suggestion as if I go big on fat it makes me kind of nauseous and get less than ideal bowel movements. Although it has been a year on paleo (coming off of 15years of vegetarianism) I feel like I have yet to find the optimal balance and am constantly tinkering. My body comp has changed drastically, as I have noticed I now have muscles and carry about 3-5 extra lbs I believe is muscle. Help me please, I Very much enjoy your work, you are a good person. 5. Creatine & Cold Sores?! [25:58] Chris says: Hey, Robb and Nicki! I'm a long time listener and a fan of both formats, but super glad that you guys decided to bring back the Q&A's! Each week, I look forward to listening to your Jedi-like paleo wisdom. But enough about you, let's talk about me. The vein of my existence since my late teens has been the occasional cold sore. I've been paleo/ckd for about 4 years now, which has decreased the occurrence from about 4-5 times a year to only once or twice a year. Still, I absolutely dread the day that one of those little suckers shows up, and I do everything in my power to prevent that from happening. Since arginine seems to be an antagonist to the virus, I do my best to avoid it all costs, and supplement with L-lysine as well. This brings me to my question, which pertains to creatine. I have been thinking about starting to supplement with creatine, but when doing research I realized that it is actually made up of the three specific amino acids: methionine, glycine, and -- yep, ariginine. Now I am worried that supplementing with creatine will cause a dreaded outbreak. Is this accurate or am overanalyzing? Would supplementing with lysine at the same time help prevent arginine dominance in the cells or is that nonsense? Any other tips on prevention? I've scoured the interwebs for an answer to no avail and would truly appreciate your input, Paleo-Wan-Kenobi. Thank you for what you do and keep up the good work! 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)

Transcribed - Published: 28 June 2019

We're back on a roll with Episode 433, Q&A #26! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. Enzymes and IBS? [3:32] Ken says: Talk to us about enzymes Robb. I've played with alot of different things over the years to help with IBS issues. For a long time I was devoted to probiotics but I never found any real consistent results with them. I took a stool test a year or so ago and discovered that literally none of the strains of probiotics I had so diligently taken (and paid for) were significantly present. Along the way anti fungals and anti parasitic medication (Dr Rx'd) helped calm the fire down below but it was enzymes that seem to seem to have made the final difference for me. Not only is the fire largely out I've really not had to keep up with taking enzymes like I did with probiotics. To be fair to probiotics they seem to help in the moment but I get the sense you have to take them daily which does not seem to be the case with enzymes. I should mention I know several people that have had the same experience with probiotics and enzymes. My question then is what is the mechanism at work? I get that enzymes help break down foods but why would that help with IBS symptoms and furthermore why would those symptoms be largely gone after only 6 months or so of using them but not taking them daily even? 2. Squat Pooping and Toilet Training [10:42] Terrence says: Hey Robb and Nicki! Loving the new Q&A format! You have done such a great job educating the public on what to put in one end of their bodies that I want to take a moment to talk about how to get the most out of what comes out the other end! I am a first-time dad of a now 16-month-old, so that means we're starting to approach potty training. As we all know, the "natural, paleo way" of pooping is getting into that deep squat and letting fly. It's so obvious to me that this is the way we're meant to poop. I see it every morning: my little girl suddenly stops playing with her toys and drops into that ass-to-grass squat that my jiujitsu hips will never do again. By the time that thousand-yard stare creeps into her eyes, I've already got one hand on my SLS-free baby wipes. Every parent has seen that, and yet every parent in this hemisphere insists on trying to get their kid going from this squat position to sitting on a porcelain platform with his/her feet dangling. The toddler naturally resists with a, "what the hell do you expect me to do from here?" look. Frustration ensues, but poop doesn't. It seems like transitioning our toddlers from diapers to seated toilets is yet another mismatch of nature in our modern civilization. For adults, it's easy to make a homemade platform or buy a Squatty Potty / similar product. But what's the plan for tots? I've considered setting up a kitty litter box in the bathroom. The mother-in-law is almost certainly going to lose her shit (heh heh) but maybe that's the price of being the world's #2 Dad! Would love to hear your Paleo Poop Solution for how we are Wired to Shit. -Terrence 3. Travel Eating Tips? [14:30] Luiza says: Got your masterclass and it was paramount for the achievement of the keto sunset. 8 weeks in, 15 lbs down and I feel amazing! However I am quite a foodie and will be heading to Paris for 10 days in June to vacation with my brother and dad. I will be staying at a hotel and definitely don’t wanna miss out on real French croissants or pastries... I also am from Brazil and while I can tell the benefits of keto long term, I would not be able to go visit and skip out of eating fruits, which is most of my diet while I’m down there. so question: Should I still try my best to keep up with calories/macro count while traveling and/or supplement with exogenous ketones (do they even work?) or should I not worry about it until I get back home? Am I gonna feel absolutely awful while getting back on carbs? On that note, maybe I should re-introduce carbs before I even go? Appreciate your guidance on the issue. 4. BJJ + Recurring Staph Infections [18:39] Sam says: Dear Robb + Nicki, Over the last 12 year period, I've made numerous attempts to train BJJ–each attempt ending in a staph infection. My first time was about 12 years ago, where I got a good year of training in. This was punctuated by a pretty bad staph infection that flared back up a few more times shortly after. 8 years later, I went for it again...this time getting a staph infection after one week of training. Most recently, I got 6 months in before getting another. As you can imagine, every doctor I've ever talked to thinks I just need more antibiotics, or that I have some secret colony of staph living in my nose. This approach has obviously not been successful for me. It also fails to address why I only get them while training, and never in the periods in between. While hygiene may have been to blame the first time, I was pretty careful the last two times, even if it wasn't 100% perfect. I had a funky sleep schedule before my most recent occurrence, which I think may have contributed. Some more details for you...I'm 33, in good shape, otherwise healthy, eat well, and sleep well. I've always lifted weights outside of BJJ but nothing crazy in terms of volume. My question for you is: If this was happening to you, where would you start? What would you be looking at? I have considered seeing a functional medicine practitioner as I've wondered if there are some bigger picture immune issues at play. I appreciate any thoughts you have on this– I don't want my BJJ career to be over so soon. Thanks! Notes: https://www.defensesoap.com/ 5. Adult Autism - Should I Go Keto? [23:51] Alex says: Hi Nicki and Robb, I'm 29 and was diagnosed as on the autism spectrum just two years ago. This would have been considered as asperger's in the past. I've been primarily paleo (ice cream is really good) for the better part of six years, but after running my DNA through Found My Fitness, I'm wanting to address my dietary choices from a more personalized approach, including finding the most optimal choices to address some of the occasional stressors I feel associated with being on the spectrum - anxiety, depression, and general cognitive/mood disregulation. The most researched dietary intervention seems to be a gluten free, dairy free diet, with a few studies looking into keto. However, each study I've seen is only looking at kids as the subjects and typically with more severe symptoms than what I experience. Keto seems to be a promising approach, but is there any reason why this would be different for an adult? I tried keto for about a month a year ago but immediately found my cognitive performance drop. While I know my macro amounts were appropriate (used ketogains calculator), I know now that I didn't incorporate the electrolyte component. Could this account for my initial struggles with it? Is there anything else someone on the spectrum should consider when attempting keto? Supplements, macro ratios, etc.? I'll include more details about me below, but thank you for your time in reading question and all of your work. Alex 29 years old 6' 4'', 240 lbs CrossFit 3-4x per week Sleep 6-7 hours a night (we have a 1 year old that thinks the day begins at 3:30am) Polymorphisms of concern from FoundMyFitness: MTHFR (which seems to be common in those on the spectrum), FTO (multiple SNPs), APEO3/4 (multiple SNPs) Live in Minnesota where sun exposure is only frequent enough where your skin doesn't freeze 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)

Transcribed - Published: 21 June 2019

We're here with Episode 432, Q&A #25! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. ATP Supplements? [1:35] Gordon says: Do you deal with or see anybody taking the new ATP supplements ( Peak ATP)? I have seen them as a pre workout supplement and also for use with chronic fatigue patients ( they also use NADH as ATP precursor ) Thanks 2. Multivitamin: Powder Or Pill? [4:16] Michael says: If a person chooses to have a multivitamin, is it better in pill form, or powder (drink with water)? I ask because fat Soluble vitamins are absorbed in the presence of fat. It would seem drinking a powder in, for example, a litre of water over several hours might mean that the vitamins may not be absorbed as well (no fatty meals in between to help absorb said vitamins) Where a pill could be taken with a meal or with a little fat? Thoughts? 3. Individualizing Your Diet [10:09] Nathan says: I have watched the change in dietary recommendations over the years and have tried Paleo, Keto and higher carb diets. I have seen really good results on low carb diets but they seem hard to sustain due to high activity at work. I have also heard Robb say he has had good results eating beans/legumes. I am considering trying to eat a diet that focuses on whole foods rather than macros. My question related to this is, "Have you found that the quality of food is more important than the macronutrients for overall health?" Not that macros aren't important but you can manipulate the macros to a Keto style diet with low quality food but it seems that would be counterproductive. Thanks, Nathan 4. Thoughts On Collagen Protein PowdersSupplements? [17:57] Andrew says: Hey Robb, I have a question on a point you made in the Keto Masterclass, Module 4. You said that collagen (specifically collagen protein powders) are great supplements and can have many benefits, but that the protein content should not count towards your daily protein intake. I have been making and eating a collagen concoction (Great Lakes Collagen Hydrolysate) for years as a meal (2nd) in between lunch (1st) and dinner (3rd) that I have been counting as a third of my protein intake. I understand that collagen protein is not the same as animal protein, but can you expand on this a bit. I remember reading something along the lines of it lacking completeness, not having optimal ratios of amino acids and having some that are unessential, but have I really been short-changing myself on protein and should I replace this with animal protein? 5. Body Refuses Ketosis in High Stress Job [23:16] Jenika says: Hello Robb, I have a question regarding the body naturally kicking itself out of ketosis in high stress work environments. I have been a fat burner now for over a year and have been immensely successful. I have lost 15 pounds, gained muscle, rid myself of candida, my vision has improved, my alopecia hair loss has gone away. I feel like i am functioning the way I should. I also run faster, jump higher, and train better than I ever have in my life. I am 29 years old. I work as a Stewardess on private luxury yachts. So I live and work onboard. With no guests onboard I maintain a healthy balanced routine. When we have guests onboard I am working 14-16 hour days on my feet running around and up and down stairs constantly. This can go from 1 week up to 5 weeks with no days off. I certainly don't exercise during this time apart from light stretching and Nidra yoga. It is a high stress environment both mentally and physically. It seems that my body just refuses to stay in ketosis despite my dietary efforts. I crave fruit, gain weight, gain water weight, and don't feel satiated ever. I am assuming this is because my body goes into fight or flight mode. My question is if there is anything I can do to trick the system into staying into ketosis? Or should I just give into the body's desire for glucose and introduce fruit and perhaps sweet potato into the diet and lower my fat intake. I guess I don't want to be pumping myself full of fat if my body doesn't want to use it for fuel. This is a constant occurrence in my job (given I haven't worked full time in the last 8 months). I am potentially going into a busy mediterranean season and would like to maintain my physique and be gentle to my body considering the circumstances. Any insight you might have would be hugely appreciated. Thank you so much. Warm Regards, Jenika Notes: Stress Less, Accomplish More: Meditation for Extraordinary Performance Where you can find us: Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Transcript: Download a copy of the transcript here (PDF)

Transcribed - Published: 14 June 2019

It's time for Episode 431, Q&A #24. You've got the questions, we've got the answers! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. Ancestral Case For Salt Supplementation? [0:53] Dan says: You've recently been talking a lot about salt and electrolyte supplementation and I like to look at things in an ancestral context. Did pre-agricultural peoples supplement with salt somehow? I do know that the Hopi Indians in northern Arizona had a ceremonial "Salt Trail" into the Grand Canyon and I assume that they were able to retrieve salt from geologic deposits, but the amount of salt that feels optimal for me seems like it would be hard to attain in prehistoric times in many parts of the world. Are there other examples of this besides the Hopi? 2. Resistant Starch On Keto? [11:48] Bethany says: Hi there! I'm about 2 and a half weeks in to a ketogenic diet (following the Keto Masterclass) and feeling pretty good. I've been trying to figure out how to add in some resistant starch for overall gut health without pushing carb levels too high. I think I would try tapioca starch first - I live in Asia and that's what's most readily available. According to nutrition facts online, a 1 oz. serving of tapioca starch has 6 grams of carbs. Would this number contribute at all to my overall carb count for the day, or does this factor out because of the fact that most of it is resistant to digestion? Hope my question makes sense. Thanks for your time! 3. Optimal Fructosamine Range? [16:39] Steven says: Hi Robb, I've heard you recommend checking fructosamine to help triangulate glycation and see what's happening with blood sugar, but I can't seem to find any references for an optimal fructosamine range. I recently did some blood work and had a fasting glucose of 80 (mg/dL), A1c of 5.6, and fructosamine of 250 (umol/L). I have been experimenting with a glucometer recently and my average blood glucose based on dozens of readings during carb testing is in the upper 90's, so I am thinking my A1c looks artificially high due to red blood cells living longer. Curious what you think of this, and what I can take away from the fructosamine value of 250. For context: I am a 29-year-old male, 160 lbs, between 10-12% bodyfat and have been eating a mostly low-carb paleo diet for the past year, recently gravitating closer to carnivore. I appreciate you and Nicki and all the work that you do! Best, Steven 4. Finding Time For Writing a Book? [22:34] Thuy says: Hi Robb: I'm a big fan. Thanks for your life's work that filters out the vast ocean of information out there for a smarter living. I'm so glad you are doing what you do reminding me to sit back to look at the big picture of everything in life. In your last few podcasts, you mentioned that you are again working on publishing more books. Congrats and I can't wait! I've been trying to write my first book. It has been such a slow process. It has been 4 months and I'm able to get in about 6000 words or so. Holy cow it is such like a text book but I've got to start from somewhere! The book has a mix of East meets West medicines for those undergoing cancer treatments. Needless to say, the topic is not easy and there is so much development out there every week that it is hard to keep up. I'm a full-time oncology pharmacist. My husband also has a full-time job and soon will go back to school while working for the next 2 years. We have four kids ages 5, 7, 9 and 10 so their activities are endless Mondays through Sundays on top of their normal school work, church, and of course we have to add Vietnamese school in there because all others are not enough! I started out with trying to get a few words in during my lunch hour, but it seems that it takes me a good 15-20 min to get into a good writing mode but then I have to go back to work before I get much further into the book. If my kids have a long 1-2 hour activity, I can get more done then while waiting for them but I then I feel guilty for not paying attention to them. I also exercise daily, either before work or during lunch, whichever works out for the day. The past 2 months, I've been exercising during lunch rather than working on my book because I feel my brain needs a break from thinking all day long. Then I find myself slacking off for whatever excuse because, honestly, I'm just exhausted mentally and physically. So that's my background story. My question simply put, how do you do it? I feel the need to write this book because I know it will help so many people going through cancer treatments particularly clarifying the effectiveness/safety on herbal products and the big hot marijuana, so it's almost like a calling; leaving a mark on this earth before I die. There is a war inside me between fulfilling this calling vs taking care of my health (recently discovered I have Hashimoto's - oh boy that's for another day) vs being a good mother, wife, sister (brother has Hypokalemic Periodic Paralysis; also another story for another day), daughter. At first I set out a goal to finish this book in 2 years but maybe not until 5 years. Worst yet, it will never be finished. I'm starting to doubt myself that I can climb this Mount Everest of mine. Any suggestions will be great. Thanks for reading this. -Thuy ("twee") PS: Hi Nicki! My husband used to work at Coffee Bean & Tea Leaf decades ago and I don't think they roast their coffee beans either! :D Cute story. Notes: https://www.nytimes.com/2018/08/20/well/family/let-kids-play.html https://robbwolf.com/2018/09/25/episode-411-tim-grahl-publishing-a-book/ 5. Advice For A New Clinician? [38:38] Matthew says: Hello Robb and Nicki, I've recently become a newly minted nurse practitioner and am starting a job in an endocrinology clinic in a few weeks where I will be managing mostly type II diabetes and thyroid disorders. First, thank you for your work. 8 years ago you inspired my interest in fats, carbs, exercise, and all things hormonal and it is very unlikely I would have landed here without your influence. My mom read the "Paleo Solution" after I mentioned your name and effectively reversed her type II diabetes through diet, exercise, and a sprinkle of metformin (which she has since discontinued). The clinic I'll be working in serves a population with low health and nutrition literacy that typically follow the standard american diet. As an example, one of my colleagues expressed that she would consider it a win if she could teach some of her patients that mountain dew is not actually considered juice (this is an extreme example, but you get the picture). I've been working as a bedside nurse for 6 years so I am well aware of the shortcomings of conventional medicine and the reluctance of patients to change long held behaviors. One of the reasons I've been drawn to diabetes care is that diabetes 2 is so amenable to diet and lifestyle change that ideally the pharmacological approach need only play a supplemental and transient role. My question is this: What would you consider effective strategy for fostering health literacy and behavior change in a population such as this? Also: What would you consider the lowest hanging fruit in terms of behavioral change to positively affect outcomes in diabetes? Thank you for your time, your work, and your example Where you can find us: Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Transcript: Download a copy of the transcript here (PDF)

Transcribed - Published: 7 June 2019

We're here with Episode 430, Q&A #23, packed full of more of your best questions! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. Thoughts On Oxalates? [3:02] Alex says: What is your perspective on oxalates? Is there any merit to what people like Dr William Shaw, Sally Norton, and Elliot Overton say about the evils of oxalates? or can we all keep eating spinach and almonds? Could this be the explanation as to why some people who go full carnivore benefit from eliminating all greens? 2. Living WELL to 100 and Beyond [10:05] Paul says: Robb and Nicki, I am definitely one of the original 6 listeners and credit you many times for changing my life and educating me to the point that I helped other people change their lives. Ok I am 62 in very good shape and have a smoking hot younger wife that I would live to make it to our 50th wedding anniversary, which will make me 107. So the question is what test do I do now to make sure I have the best chance to achieve this goal and hopefully correct if something is wrong now? 3. Eating For Olympic Weightlifting [13:15] Jake says: Robb, Thank you for the podcast its great. I know your very busy but I was wondering how you would suggest approaching a healthy diet for olympic weightlifting? I'm 35, 5ft9in 185lbs and around 18% body fat( this is a rough estimate using ketogains website). I want to compete but not looking to sacrifice my health, and would like to lift into my old age. You mentioned that you competed in powerlifting when you were younger and I thought maybe you would have some insight into the subject. I currently intermittent fast roughly 14hrs everyday. My diet is protein from variety of meats,carbs from lots of fresh veggies, fats from nuts, coconut and olive oil. No sugars unless family holiday. My goal is to lose some body fat but maintain my strength. I tried to go full keto, no carbs, and my strength plummets. Thanks again, sorry for such a long question. 4. Low Carb & Sleep [16:18] Angel says: Hi Robb, Thanks for answering our questions! When I eat low carb, I tend to wake up at 3am and have a hard time falling back asleep. However, if I have some carbs (i.e. a small bowl of rice or a sweet potato) during dinner, I generally sleep through the night and wake up naturally a little after 6am. I usually go to bed around 10pm, and eat dinner around 6pm. The problem is, when I eat carbs during dinner, I gain weight overtime. Eating low carb helps me lose weight. Is there a reason for the interrupted sleep eating low carb? I searched online and some people say it’s due to noradrenaline. I don’t know what that is and I am wondering how i can improve my sleep while eating low carb? Thank you very much for your knowledge! Angel 5. Any Updates To The Paleo Solution? [18:36] Mike says: Going back to your first book - what are the main things you would revise or add - if you ever did a revision? 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)

Transcribed - Published: 31 May 2019

And now back with more listener question goodness, it's Episode 429, Q&A #22! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. In & Out of Ketosis...Harmful? [2:10] Pete says: Robb, I've been on and off a keto diet for the past five years or so and when in Ketosis feel fantastic. I train muay thai and on days that I train I tend to up my carb intake as I just feel better throughout training, similar to you with jiu jitsu. On Sundays however I do tend to go off the rails a bit and find myself on Monday down around the 0.2 mmol/L level and then by Tuesday night/Wednesday morning back up any where between 1.0-2.4 mmol/L where I stay for the rest of the week. I have in the past gone several months at a time on a 30-50g carb per day diet on multiple occasions, haven't done so the past year and half or so. I've been hearing a lot lately that this quick fluctuation between low carb to moderate/high carb intake can be very bad for you. Can you help shed some light on this, am I doing long term damage to my body by fluctuating? Thanks, Pete 2. Eating Below My BMR [10:48] Chris says: Hey guys, Over the past 7 months, I've had great success following the Keto Masterclass. As far as weight-loss goes, I've lost about 42 lbs, and lowered my BF% from about 28% to about 19%. For the first 12 weeks, I ate at a 20% deficit, without a break. I weighed and measured all my food. I made sure I had my electrolytes dialed in, eating lots of potassium and magnesium rich foods, supplementing Na+ as well as Mg+ too. During that time, I was lifting 4x per week as well as a couple (15-20 min) interval workouts per week. Other than that, I was doing some light walking and playing with my kids. Towards the end of that initial run, I started to get kind of bitchy (I'm a 45-year old male), and never really experienced the stable energy, or deep, solid sleep that a lot of people mention - two things I was really hoping for. Recently, I have been alternating 4-week cuts, followed with 2-week "full diet breaks" (a'la Lyle McDonald) at maintenance. During those, carb sources have been clean, paleo foods. Coming off of each of these, I feel better and maintained a stable weight throughout. I was normally back in ketosis 48-72 hours after switching my carb and fat macros back up, and both times (so far) it has restarted weight loss. Still not great sleep, but I attribute that to having young kids (2 & 6). After a recent DEXA scan, I was recalculating my macros with the Ketogains calculator (I'm 162# and 19% BF), and it dawned on me that the deficit it was recommending (-15%) was put me BELOW my Basal Metabolic Rate by about 105 calories, per day. For reference, I used the "sedentary" activity level and don't add back in workout calories. So, to my question(s)... Understanding that the calculator is based off the Katch-McCardle formula, basically giving a statistical norm, but BMR is the calories we need to maintain vital physiological functions, what are your thoughts on recommended deficits putting one below their BMR and what are the longer-term implications of extended diets doing so? Would it be better to just eat AT BMR on rest days and add back in some (all? a portion?) workout calories (protein & fat) on training days, while still being below TDEE? It seems to me that BMR should be an absolute floor when it comes to caloric intake - I'm wondering if the aggressive deficits created some diet fatigue and hormonal disruption for me. Love the podcast and anything the Wolf Pack puts out. Thanks for everything! 3. Do Calories Matter? [19:58] Zach says: Hi Robb- Long time follower and really appreciate the work you're doing. I wish I had known about Keto and Paleo when I was younger; I feel my athletic performance could have propelled me to the next level. Either way, I'm happy to have it in my life today as it keeps me thin and healthy. Your Keto Masterclass has been instrumental in guiding me through my Keto/Paleo journey. Thank you! I've been very interested in the low carb diet for 10+ years now and it started with Gary Taubes. Gary Taubes is famous for saying that calories don't count and in my anecdotal experience, they don't. I must stress that since it works for me, I'm completely happy with the results. However, when trying to speak intelligently about Keto and low carb, I'm trying to bridge a gap from Gary to Chris Kresser's podcast with Joe Rogan last week. On Joe Rogan Chris said that you *must* run a caloric deficit to lose weight. Now I am really confused! I'm an engineer and I've taken several thermodynamics courses, so from an energy balance equation I understand that the human body cannot defy thermodynamic principles. But obviously our metabolism is much more complex than an energy in- energy out black box. Furthermore, energy in-energy out does not feel right for a number of reasons such as, for instance, energy expended drinking cold water is not in this equation (that is your body warming the cold water up), energy that is never consumed but rather part of a "defecation event", etc. I have eaten what I perceived to be a major energy surplus on a ketogenic diet and have still lost weight. My caveat there is that I wasn't weighing foods, so I cannot really know. My apologies if you've already answered this question, but I could not find it on your blog or searching your website. I'm hoping you can point me to a study, a white paper, a text or some reliable information that will answer the question of who's right- Gary Taubes or Chris Kresser. Thanks Robb, you're a legend. Zach Kimball 4. Pre and Post-Surgery Nutrition [31:00] Andrea says: Hi kids and kitties and Squatchys! Sooooo, it's been a little while since I have been devouring each and every single podcast episode and I apologize. My own business focus has put me more into the writing podcast genre recently (but I see Tim Grahl on your interviewee list!?). :-) So, my question: have you guys laid out a protocol for extreme nutrient buildup for before and after a scheduled surgery? This would be for someone who is not really paleo: still eats gluten and mostly just avoids sugar and junky foods. So they are not yet on the "rawr sardines nom nom!" bandwagon, sadly. But if they have a willingness to make some changes to ensure they are in a better place to prepare to recover from their surgery (jaw replacement, if it matters), what would you 'prescribe' to them? I'm family, so if this guidance comes from an outside authority that could make the critical difference in their enthusiasm. P.S. Love to all you guys. You're doing the 'chop the wood, carry the water' and have been for SO LONG I bow in respect. Hope to see you again soon at some rando paleo conference. Andrea in Burbank 5. CrossFit vs 5 by 5 (ketogains) [38:12] Matt says: Robb and Nikki thanks for all that you do. You, your books and podcasts have changed my life. I have done two days a week of CrossFit for just over 2 years and in spite of the amount of rest I get I still end up with knee, shoulder, wrist and elbow injuries and pain. I have recently decided to pause my CrossFit subscription and have replaced it with the three days a week 5 by 5 routine recommended by the ketogains guys. I did your keto masterclass and I'm at 7.5% body fat and try to keep my macros on point with the ketogains recommendations. What do you think about just doing the 5x5 home workout alone? I do like the group element of the CrossFit class but at my age (52) I can't seem to go for long without injury or constant pain. I feel like the 5x5 program at home is more manageable as I can control the velocity/intensity without so much emotional effort. What are your thoughts regarding this path? 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)

Transcribed - Published: 24 May 2019

And now it's time for Episode 428, Q&A #21 . Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. Mild Caloric Deficit [1:33] Scott says: Nice word on fasting. You have had a ton of discussions about Keto. My why for Keto is TONS of chronic disease and brain disease in my family tree. After hearing Dr. Perlmutter and then reading his book “Brain Grain” a year ago I decided to give Keto a go. Shortly there after you offered the Keto Masterclass. Been doing it ever since. I won’t really know if I hit my “why” for another 15-25 years when I’m in my 70s - 80s. So keep on trucking’. My wife and I own 1201 CrossFit here in Elkins, West Virginia. We have TONS of chronic disease and obesity here. One topic that would be helpful for us is setting macros for people. We have seen people go on severe caloric deficits and get frustrated when their bodies hold on to the weight. And in one case, we have seen the opposite where a guy lost 120 pounds on Keto eating 3000 cal/day. But others struggle to loose because they probably just aren’t set right calorically. You occasionally mention a “mild caloric deficit”. I would love to hear how you determine that. Note also that we have an InBody 530 that gives a pretty good Base Metabolic Rate. We are thinking people should be about 500-1000 Cal above that BMR. Do you agree? I have both of your books, been listening to your podcast for years and even heard you speak over at the MadLab group. Always enjoy your perspective. Scott Ketogains Calculator: https://www.ketogains.com/calculator/ How to estimate body fat visually: https://www.ketogains.com/2015/09/how-to-estimate-your-body-fat-percentage-bf/ 2. TV at Bedtime? [9:14] Ashley says: Hi Robb and Nicki! I have a question about watching TV at bedtime. Now I've heard and read over and over how this is a terrible thing - the light penetrates the pineal gland, suppresses melatonin production and prevents you from falling asleep, etc. I'm just wondering if this is one of those hard and fast rules. So many things are generally good, but you have to make sure they work for you individually. I've gotten into a bad habit of watching TV when I go to bed. But I watch it to put me to sleep. When I don't have it on, the silence is deafening so to speak. My brain won't shut off. But as soon as I turn on Frasier I'm out in less than 5 minutes, almost like it shuts off my brain. Am I just fooling myself? Is my brain really not shutting off and doing what it needs to do because of the light? I don't feel like I sleep terribly but I also don't wake up refreshed most of the time. But I also have thyroid and other hormonal issues and I think those can affect sleep as well. Anyway, I'd love to get your opinion on this. I've had a really hard time breaking this habit. Stress Less, Accomplish More: Meditation for Extraordinary Performance 3. TRT: Healthy? [18:43] Mike says: Hi Robb, I am a testicular cancer survivor and due to operations and intense chemotherapy have hypogonadism (chronic low T). Over the past year, I have gotten my health under control, lost about 80 pounds using Paleo/keto as well as getting my T levels regulated through TRT. Without replacement my levels were in the low 200s. With it I am about 500-650. My Dr tells me that it is healthy to use TRT. I assume it's healthier than being chronically low. Do you think so? What are some natural ways to raise T? 4. Exercise for 60+ [27:43] Philip says: I am a 63 yo male in pretty decent shape. Except for a nagging hip injury I feel great. The hip doesn’t seem to have caused any loss in mobility or function (I can back squat 250lbs.). I consider myself to be Paleo since 2011 and recently have thrown in some keto and intermittent fasting. I’m wondering because of the hip and my age if I should be lifting crazy heavy (going for new PBs and competing at local CrossFit gyms) or should I be lifting lighter (and safer?) with more reps? Do you have any guidelines for people “wiser” than 60? 5. Stubborn Bodyfat at 47 & Up! [33:49] JP says: Hello Robb. Should I be modifying programming or diet because I'm over 45? Now for some context: I'm trying to dial in all of the factors that are important for longevity (health span). To be more precise I want to: - Retain or put on as much lean mass as possible (difficult) - Get below 15% bodyfat and stay there (difficult) - Maintain or increase mobility (doable) - Get good sleep (I'm good on this one) - Community (just joined a CrossFit gym) I'm 47 and what you would call "skinny fat". It seems impossible to get my body fat below 22%. I've been doing Paleo for about 6 years (about 70/30), tried keto (although I think I went overboard on the fat), and last year did 6 weeks of PSMF (that was very tough). Only thing that got me below 20% was the PSMF but its not sustainable and over the holidays gained all the weight back. I try to stay abreast of the science and avidly consume your work along with Peter Attia, Chris Masterjohn, Chris Kresser, etc. I am also known to browse through PubMed on my leisure time. All that to say that I'm eager to learn and I am as informed as my capabilities allow on these topics. I have been lifting 2 - 3 times a week throughout and try to limit my cardio to short intense stints. I had been trying to do the "minimum viable dose" thing but results are not anything to write home about plus its kind of lonely :) Recently I have seen several folks online talk about how if you're over 40 you need to "do things differently". Invariably there is a pitch for an eBook or a class at the end of the story. Point is: I get good sleep I do strength training 2 - 3 times a week I'm eating "mostly" paleo But I just can't get consistently below the damn 20% body fat mark! Should I be doing something different because I'm approaching 50? Thanks JP Where you can find us: Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Transcript: Download a copy of the transcript here (PDF)

Transcribed - Published: 17 May 2019

We're back with Episode 427, Q&A #20 and more of your best questions! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. Fasting: Minimum Hours? [2:08] Raysha says: Hi Robb, Really appreciate all the work you are doing. You are a huge inspiration to me and hopefully one day, I'll be able to make as big a difference as you have in people's lives. Just a quick question, what's the minimum number of hours someone should fast if they just want to maintain good health? I typically fast about 12 hours and I have heard you mention that its a good fasting duration in one of your podcasts. Is this enough if I just want good metabolic health? Thank you 2. Alcohol While Paleo? [4:30] Jay says: I’ve noticed that some nutrition experts detour from their mission of nutritional health seemingly to promote the ingestion of certain alcoholic beverages. In your opinion, why is this done since according to the WHO alcohol is a known carcinogen sometimes leading to esophageal, stomach, breast cancer, etc. Apparently there is “no safe amount” to avoid its’ effects so why is it promoted? 3. Former Smokers: Can Paleo Reverse Damage? [10:02] Filipe says: Hey Robb Thank you for your wonderful contributions to our collective (and personal) health. Your teachings left a lasting, highly beneficial imprint on by health and on by wellbeing. A part of that was quitting smoking. As a former smoker, what can I do now to minimize the risks of cancer? Since there are millions of former smokers in the U.S. alone, your answers will certainly appeal to a large audience. Thank you so much. All the best 4. Gymnastics Training For Jiu Jitsu? [13:17] Duey says: Hey Robb, I'm excited that my gym finally got gymnastics rings. Do you have any free resources for beginners you would recommend? My primary sport is jiu jitsu. Straight arm strength in particular is tough to come by. Trying to find progressions for those. Also, I’m curious as to what you like to do for neck and wrist conditioning. Mine are always creaky from grappling. Best Duey 5. Oil Roasted Almonds [16:36] Kathleen says: Hi Robb, First I wanted to say thank you for all the valuable info you provide. You are one of the few voices I fully trust because you always follow the evidence and are willing to change your mindset if the evidence leads you somewhere new. With that, I have heard you say on the podcast that you eat a lot of blue diamond smokehouse almonds (I love those) and it got me wondering. I have tended to avoid them in favor of the blue diamond almonds that are roasted without any added oil, because the smokehouse say that they may be roasted in canola or other vegetable oil. I was curious your thoughts on this. I tend to totally avoid vegetable/canola oil whenever possible, but I assume the amount of oil you are actually ingesting with these almonds would be low. What are your thoughts? If everything is dialed in and you’re feeling good, do you not worry about the minimal amount you’d be getting from this? Or have you seen evidence that it takes more than this little bit of oil that the almonds would be roasted with to really create a problem? Thanks in advance for your advice! Kathleen Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Transcript: Download a copy of the transcript here (PDF)

Transcribed - Published: 10 May 2019

We're back with Episode 426, Q&A #19, answering some of your questions! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. Arterial Plaque Buildup Christian says: Hi Robb and Nicki! I was wondering what your opinions were on stopping or reducing arterial plaque buildup. Isn't that one of the big reasons were obsessed with things like cholesterol as a society? I know at one point Dr. Rocky Patel had stated he had significant reversal in his carotid artery after a few years of carb cycling (carb nite). I know this question is absolute minefield of personal variability. At age 40, and a lifetime of combining things like shitty high omega 6 oils and highly process carbs, my new goal is to enjoy retirement. My blood pressure has crept back up since falling off the low carb/carb cycling wagon at my new job. I don't really think CVD is in too many branches of my family tree, but I always excelled at bad lifestyle choices. I would love to hear what your current thoughts are on this. I started following you in 2011 and absolutely love your work. The more suggestions I take from you, the better my health gets! https://www.specialtyhealthwellness.com/offer/robb-wolf-wired-eat-panel/ 2. Constructing A Workout Plan TJ says: New listener who absolutely loves your show so I figured I'd write in and try and get my question answered! I'm 5'11, 180 lbs, 19% body fat (give or take), and I'm looking to improve my physique. I would describe my look as just a bit more muscular than skinny fat. I go to the gym 3 times a week for strength training, and do light cardio once or twice a week just to stay active. My goal physique would be to add a little bit of muscle and trim some fat. I don't necessarily need peeling abs, but I'd like to look more athletic than I do now if that makes sense. What rep ranges do you recommend for someone who just wants to look a little more toned and athletic (in my head I picture what Matthew Mcconaughey looks like)? Or do you have any recommended exercises or routines that I should follow? I know that diet is key for any kind of body composition changes, but I feel like I have that down pat. I just want to get my workouts in line with what my goals are. Maybe I'm overthinking things? Love your show and everything you guys do! 3. Lifting From Home Tamara says: Hello! I just love listening to you both. Robb, you have the most well-placed F-bombs. Anyway, I feel like I have my diet where it needs to be. I have been paleo since 2012 but keto for the past 6 months. I enjoy exercising but I do it from home. I have 5-50lb dumbells, a bench, and a pullup bar. Do you know of a good lifting-from-home program or book? I have exhausted my own expertise and would like to change it up. Thanks! 4. Fats and Protein Cole says: Hey Robb I really appreciate all that you have contributed to society. I recently finished your book Wired To Eat and I have a question in regards to fat and protein. How do I test my reactivity with different fat and protein sources? How many grams of fat or protein do I test with? Thank you, I appreciate all that your do. 5. Can't Reach Recommended Calories Per Day Josh says: I'm 45, 165 lbs, 6'1". I workout 3 times a week (hand weights and HIIT). Lean frame and lean muscle which is typical for me (although I'd like to add more muscle). Minimal body fat thanks to a low-carb Paleo diet (down from 212 lbs). However, when I count up my daily calories, I'm always short of the recommended for my age/weight at around 1500 calories. I eat to satiation at three meals a day. I never feel hungry and could even skip meals with no problem. I snack on EPIC Bites, but that's it. My question is: should I try to force myself to eat more (even though I don't want to) to hit my calorie recommendation, or listen to my body and not worry about it? Where you can find us: YouTube Facebook Instagram Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Transcript: Download a copy of the transcript here (PDF)

Transcribed - Published: 3 May 2019

We're at it again with Episode 425, Q&A #18! If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. [1:47] How To Fuel For Overtraining Patrick says: Hi Robb, I have a question for you about how to best balance the three main things in my life; eating, training and working. I've gotten sick about a million times in 2018, and had some challenges in maintaining a work - training balance. Every time that I feel healthy and ready to kill it, I immediately begin to overtrain - and I know this is a sentiment that many share, especially when the over training symptoms take a little while to build up and express themselves. My susceptibility to over training is mainly brought on by my work's early start times. I am 30 years old and a Builder and wake at 5:30, have moderately intense exercise over 8-9 hours during the day, an hour commute home and then training (BJJ, gii and no gi. Sometimes I try to fit in some striking) from 6-7:30 or to 8:30 if I feel I can get away with it, however eating late and needing to sleep around 9:30-10pm is really difficult for me. Metabolism is working too much at night and it affects my body temperature and HRV. I try to delay breakfast until 9am (to achieve 12 hours window) with either a bulletproof or just straight black coffee after wakeup . I don't have the option of training during the day unfortunately. Some of the over training symptoms I've had have been IBS type, adrenal stress and then the associated depressive mood when in a slump. Most of this gets fixed up by implementing a 'less is more approach' to training. Also experience some afternoon slumps. What would be a good strategy to fuel all this activity, fuelling for both energy load during the day and training at night, plus recovery after training. Also things to note I'm really low body fat, really high percentage muscle, metabolism chews up all my food quick as and can get hypoglycaemic sometimes. Thanks from Australia!! Patrick and Georgia! 2. [8:04] Physical Sustainability of BJJ Kent says: I'm wondering what the long term implications are of a regular BJJ practice. It's always something I've wanted to explore, but it seems like many folks who have practiced consistently for years have developed joint issues, tears, etc. Is this simply inevitable? What are your thoughts on the long term sustainability? I'm not talking about someone who is wanting to seriously compete, but someone like yourself who enjoys the physical nature of the practice. My apologies in advance if you've already answered this question and I missed it! Thanks for all that you do. 3. [13:12] Vitamin D Lights??? Alli says: Hi Robb and Nicki... I’ve been a follower of yours for years and I considered myself Paleo BUT I would pick and choose. This past May I decided to buy in 100% and I purchased your Keto Masterclass which changed my life. I’ve lost 40 pounds but more important is that for the first time in my life I am in control of my food. Life changing. And now that I’m on a roll I’m trying to implement more positive life changing choices. My question relates to Vitamin D synthesis in the cold Connecticut fall and winter. I’m trying to get outside as much as possible but exposing skin just isn’t feasible. I know that sunlight is preferable to supplementing BUT how about those happy lights? Do they work? Will a $40 one work or do I need the expensive one? Could you recommend one? If they don’t work- what dosage of Vit D should I aim for from a supplement? Thank you for doing what you do. Alli 4. [19:37] Supplements from China Gregor says: I often buy online some supplements bulk - at least 1-2 lbs. This way they are way cheaper. I use magnesium citrate, garlic powder, turmeric powder, collagen any some other. What worries me is that many of then have China as country of origin and we know how devastated environment is in parts of China. Shall I be worried by Chinese origin? Can magnesium citrate from China be contaminated with something? Shall I choose more expensive stuff, but with other origin (Americas, Europe)? Thank you in advance for looking into that. 5. [21:10] Protein & Thermal Effect Drew says: Does powdered protein (specifically whey, if that makes a difference) have the same thermal/metabolic effect as eating steak/chicken/pork/eggs/etc? I have listen to every single podcast. Love it all! Thanks for doing everything you do! Where you can find us: YouTube Facebook Submit questions: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

Transcribed - Published: 26 April 2019

Here we are with Episode 424, Q&A #17! If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. [1:43] Lake vs Chlorinated Pool? Jocie says: Hope you and Nicki do another Q&A soon, those are my favorites! Heading towards summer- I'm wondering what your opinion is on lake vs typical chlorinated pool for summer fun? Our family opted for the lake last summer, and it was beautiful but between the dead fish and the posted high fecal count, I was more than a little grossed out. There is a lot of talk about kids growing up healthier when they are exposed to more dirt and germs, but what about things that can mess you over like parasites and giardia? The chlorinated pool is looking better this year! 2. [4:12] Keto & Endurance (specifically running) Rick says: Hey Robb and Nicki, Thanks for the Q&A episodes - they've been super fun. I'm writing to ask you a question about running when I'm on Keto. I'm 45 y/o, male, 6'0", 235lbs, roughly 30% BF. I'm trying to lose some weight as the primary goal, but I love running too. My ideal workout regimen is to lift 2x per week, full body barbell-type stuff, and run 3-4 times, with runs anywhere from 4-10 miles. I've never been fast, but I've got pretty decent endurance. Keto seems to be the absolute best way to lose weight, but I find that my runs really tank. I use a HR meter, and I go about a minute per mile slower and my HR is 10-20 beats per minute higher. The longest I've been able to maintain keto is about 5 weeks, and the main reason I fall off the wagon is this. While I'm not weighing and measuring, I am more or less following the suggestions from the Masterclass and Ketogains, and I'm focusing on getting enough electrolytes. So what do you think is going on? Do I just have to keep plugging? Is it possible I'm not meant to run while keto? How can I speed adaptation? Lots of short slow runs? Fast runs? Slog it out for long and slow? Any advice you have would be fantastic. Thanks. Rick 3. [8:26] Carbs for Endurance Once Fat Adapted? Brian says: Robb love your insight, 47 year old cyclist typically the last guy on Earth touting low carb eating regiment, but ive been Keto over a year and have seen performance increase against my age. I presume my body has undergone a metabolic shift in fuel source, its working for me! my question is should us endurance guys still carb load to have glucose present in long events or should calorie consumption prior to long events stay parallel to our every day eating regimnet? In others words once this metabolic shift occurs in the macro perspective of ones nutrition is it assumed that the best fuel choice during ultra events should be the same? Would re-introducing glucose be a safety net or waste of calories in your opinion? 4. [14:01] High Fasting Blood Glucose on Low Carb/Keto Diet Heather says: HI Robb & Nikki! I'm a HUGE fan and appreciate all of the knowledge and insight you share on the podcast and everywhere else you show up. :) I have eaten low-carb/keto/paleo-ish for several years now, and have done really well. I probably get less than 100g carbs/day (more like 50g), and eat an average of 100g protein/day (grassfed meat, bone broth protein, whey protein smoothies, nuts/seeds, pastured eggs, mackerel/sardines, and occasionally chicken). My fat intake is probably 90-100g/day. I am 43 yrs old, 5'4 at 118lbs with less than 20% body fat. I go on long walks daily, weight train 3/week, and throw some HITT training along with boxing in the mix. I used to be a spinning instructor and spent hours and hours on the bike each week, but haven't taught in 4 yrs and now only power walk for "cardio" outside of interval training at the gym. I have two kids, ages 4 & 8, so they keep me busy as well! I recently (as in 2 weeks ago) bought a blood glucose meter after giving in to my curiosity as to just what my fasting BG is, along with post-prandial, post exercise, etc. I was shocked and so upset when I took my first reading one morning and it was 106!!! Since then I've been rather obsessed and am pricking my finger all day long! LOL! But really no matter if i'm fasted, just went on a long walk or weight training session, or even 2 hrs after a meal, my blood glucose is always somewhere btwn 90-110--I never get a big swing upward after a meal, even after I indulged in gf German Chocolate cake the other night! :) It has only gone as low as 83 or 87 on two, random occasions, which is making me wonder, "What the heck?!" I've read different things online about this, but I really don't know who to trust other than you. Could it be cortisol? Could that be my norm? I was expecting my FBG to be around 70-80 based on my diet and activity level. Please advise! I'm so confused!! Thank you SO MUCH for all you do!!!!! :) :) :) 5. [18:21] Reliability of Glucose Meters Pedro says: Dear Robb My name is Pedro Escudeiro and I am portuguese. I have been following your work through interviews and your online publications and books. I take many notes from your teachings and have been applying them in my own life, which I deeply thank. However, a few issues have arised especially concerning the use of glucometers to measure blood glucose, for metabolic control (fortunately I have no diseases). I would like to ask you a few questions. For a year now that I use regularly a Freestyle Precision Neo device and the readings are not reliable at all. I have made many experiments, such as trying to prick my fingers 5 times in a row to observe the results. The readings are always different, sometimes 15 or more points (mg/dL). I have done the carb test as well, reproducing the same conditions and the readings also change if I test a few times and in different days. I have tried different devices too. I contacted the company to expose this issue and they told me that it is acceptable a variation of 20 points. Being so, it basically means we can't rely on this method to inform us on how the body is reacting to foods or to check glucose stability, for example, because it is always changing within the same conditions. I wonder if you have noticed this same issue and if you found a method to overcome this unreliability. I have used also a Freestyle Libre device, which measures continually the glucose (interstitial fluid) I know there is a delay between the readings and the actual glucose level and there is also less precision than a blood glucometer. However, the same issue of unreliability is happening. The profile of the Libre does not have any match with the blood glucometer or even any correlation, one might be going up and the other down and later one changes and the other doesn't. Since glucose levels are so important for health and performance, if the best method to check it is not reliable and trustworthy at all, it makes all the assumptions and decisions about our health, not just worthless but somehow dangerous. I wonder if you have any thoughts on this. I hope I am not taking too much of your time and I thank you in advance. My best wishes, Pedro Where you can find us: YouTube Facebook Submit questions: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Transcript: Download a copy of the transcript here (PDF)

Transcribed - Published: 19 April 2019

We're at it with another Q&A podcast, Episode 423! If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes 1. [1:31] Aced the 7 day challenge like your wife! So why am I doing this??? Erica says: Hello, I LOVED your book Wired to Eat. I'm a 31 year old female. 6ft, at my goal of 160ish lb, 20% body fat. Ive never been heavy, don’t have diabetes in my family. I do have a history of disordered eating - counting/restricting calories and then binge eating until a year ago when I found low carb. I’ve been on thyroid meds for a few months now, possibly because of the calorie restriction. I’ve had high cholesterol all my life and now it’s even higher since starting Keto 2 months ago (total from 274 to 336! HDL ratio went from 3.2 to 4.7! Triglycerides now 106 (non-fasting), havent had my A1C checked for awhile but it was 5.3 long before keto. going to have my LDLp and fructosamine checked soon.) Low carb/intermittent fasting has reallly helped me maintain my weight while avoiding trigger foods. I went full Keto 2 months ago because the hunger control intrigued me. It’s gotten MUCH more tolerable, but I still get hunger pangs for breakfast and afternoon snacks daily. But for the first time in my life my very hormonal acne cleared up from keto! Now, I took the test after 2 months keto and aced it! Every day of the challenge my glucose was similar to your wife's, even the day I ate a doughnut! So my question is... why am I doing this whole low carb thing? I guess no pimples and no trigger foods is a good enough reason; but my question is, are bad carbs even that bad in my case? Maybe my insulin response is a different picture, as my weight seems to come back easily with carbs? But it sure makes resisting cravings difficult now that I know my glucose response will be fine if I have that doughnut and I'll go back to my usual mild ketosis within a few hours if I can manage not to eat again soon after. Any tips? Has your wife changed how she eats now that she knows her blood glucose will be fine with most anything she eats? Thank you so much for your response! 2. [10:10] Beer and blood sugar Thom says: Robb and Nicki: Thank you both so much for the work you do to educate the Paleo/Keto community. I have been Paleo for nearly 6 years now and Keto for 2, due to a suggestion given me after having a colectomy and still not feeling good. The results I've experienced are nothing short of miraculous. That has led me to become a huge advocate for the lifestyle and to share it with anyone who will listen. I do heating and air conditioning service, which affords me the opportunity to share it with many people. My question is this: You have mentioned many times that we should do as many N=1 experiments to see what works for us individually. I have been keeping tabs on my blood sugars, blood pressure, O2 and heart rate levels as well as several clinical blood tests (I don't visit the doctor very often, since all they want to do is shove drugs in me every time I go in). Over the years I've been able to hone in on the majority of foods or lifestyles that make me feel good and the ones that make me feel not-so-good. That said, I wanted to pose a question to you. I have done this test over and over and am very shocked by the results. If I have a typical dinner with a salad or veggies of some sort and some meat, then pair that with low carb wine or tequila, lime and soda water (both very low carb drinks), my blood sugars will be somewhere between 130 and 180 two hours later. However, if I have beer (typically dark, because I prefer the porters and stouts) and check my blood sugars two hours later, I'm usually below 100 and sometimes as low as 80 or 78. I have tested these variables over and over throughout this past year (yes, I like my drink) and I get the same results. However, I HAVE noticed that the lighter beers, such as ales or lighter IPA's do not keep my blood sugars quite as low. Do you know of anything that might explain this phenomenon? I have many more questions I would like to ask you, but I'll leave it at this one for now. Again, thank you both for all you have done and are doing to keep this community going. My son keeps telling me that I should start my own blog and podcast to help spread the word about this lifestyle. When he does I always mention that I have no definable credentials, such as yours, so I'm not convinced anyone would even listen to it. So, instead I point him, and many others, to your podcast and website, along with Jimmy's, Chris's and Mark's. You're all very educational and the cornerstones of this community. Keep up the good work. ThomE 3. [15:28] High morning glucose on LCHF diet (95 mg/dl) Gregor says: Hi Robb, I really appreciate what you are doing and I am a great fan of your podcasts (I read transcripts). Anyway, to the point: after I cut off grains, sugar, legumes and so on, my fasting glucose went high. On average it is 95 mg/dl, mostly between 90 and 100 mg/dl. You mentioned this subject in your 385th podcast with Shawn Baker (one of my favorites podcasts on your site), but I didn't feel it was fully addressed and explained. I have a graph for about 15 years of measurements here: https://paleosmak.pl/wp-content/uploads/2018/08/glukoza-paleo-2018.png - around 2010 I turned paleo/lchf. Recently I have measured my fasting insulin level and it was 4,9 µIU/ml. I have also measured my glucose levels for one typical day and it is very stable, between 90 and 109 - here is the graph: https://paleosmak.pl/wp-content/uploads/2018/10/dobowy-profil-glikemii-paleo-smak.png (the orange vertical lines are meals, I eat only twice a day). I know I am no diabetic. I have no health issues except 2-3 mild autoimmune diseases (the symptoms come and go). Is my quite high fasting glucose anything to worry about? I have a friend following quite similar diet and life style and his fasting sugar is around 70-75. Does my 95 mg/dl fasting sugar have negative impact on my health, aging speed and so on? Can I do anything about that? Thanks so much for talking one more time about that. Gregor https://optimisingnutrition.com/2019/04/02/how-much-salt-do-you-need/ https://www.drinklmnt.com/the-science 4. [20:12] paleo approach to skin care Andrea says: Robb, do you have any advice about skin care, such as use of any daily moisturizer or other products? I don't use daily sunscreen because I tend to have low Vitamin D levels, but I use it if I'm going to be outside for an extended period of time. I am approaching 40 and only use a bit of jojoba oil as a moisturizer. I wash my face with bar soap (not the antibacterial kind). I'm not sure if my minimalist approach is the way to go. Maybe your wife has some experience with some products for women? Thanks! Anne marie skin care Feather eagle sky beauty face oil ***Organic Rose Hip Seed oil, Sweet Almond oil, Argan oil sunscreen 5. [25:51] Weight loss and fat tissue toxin-release Jarno says: Hi Robb, Greetings from Finland! I love your work, thank you for everything you do! I really liked your stance on the carnivore diet as you discussed it with Mikhayla Peterson. Let's not become vegan zealots about it. I've been eating 70-80% carnivore for 6 months and feeling mostly great. Mostly because it's not all great. Which brings me to my question. What is your sentiment about the toxin-release from fat tissue during weight loss thingy? Is it real? What the science says at the moment? Have you heard of any connections with joint pain / arthritic pain or nausea with weight loss induced toxin release? I'd love to hear your thoughts about this! Best regards, Jarno Where you can find us: YouTube Facebook Submit questions: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

Transcribed - Published: 12 April 2019

It's that time again! We're back with Q&A #15. Show Notes: 1. [1:15] Thoughts on kids care? Rich says: Hi Rob, I have 2 questions for you. 1. Is Palaeo a new term from your book Wired To Eat or did someone make a huge error? 2. What are your thought on kids care such as chiropractic treatment, massage, acupuncture etc when there are no obvious signs of issues but more for general maintenance as they're always throwing themselves around? My kids are 4 and 7. Thanks in advance and genuinely love your work! Don't let spelling slow you down ;) 2. [5:56] NAD+, NR, NMN: Good or bad? Ed says: Hey Robb: Got a question regarding NMN, Nicotinamide Riboside, NAD+, etc. I’ve read and listened to several peeps like Peter Attia and guests (e.g., David Sinclair from Harvard) tout the health benefits of NMN & NR, for those of us who want to stay young. This is all fine and dandy. (See https://peterattiamd.com/davidsinclair/) . I mean the number of people taking Tru Niagen is outstanding.... (me included). Then Chris Masterjohn, who I love, indicated on one of his podcasts that we should be careful taking NR (and the like) as it effects methylation (a bad thing I think), with possible suggestion of having to take an exogenous form of glycine to balance the negative effect of taking large doses of NMN, NR products. https://chrismasterjohnphd.com/2018/07/26/careful-niacin-nicotinamide-riboside/ Been listening to you for years and always remember you getting a bit pissed off that your listeners wouldn’t do some research for themselves before submitting vocational questions. Well I’ve tried to read & Listen to everything there is and can’t clear the wheat from the chaff. Maybe you can do a video or talk about this subject on your podcast? Thanks, Ed 3. [11:00] 22g Protein/Day MAX ??! Kyle says: I am so curious what your thoughts are on this book in general and more Dr. Gundry's theory that we should eat around 22g of protein MAX per day, and essentially around 60% carbs. Seems like a brilliant book full of testimonies but his theories on animal product enzymes and heart health seem to be a little off to me but I am no expert! BTW - I am a huge fan and your work has impacted my life immensely. I am the COO for a company called The Perfect Workout. I believe we are both friends with Lawrence Neal from Corporate Warrior. Anyway, thanks for the opportunity to ask this! See you at PaleoFX in April. 4. [16:09] Extended fasting and muscle loss Keith says: Robb, How are you coming on your piece regarding fasting, mTOR, and aging strategies? I ask because I'm at a point in my health journey where I've lost the ugly weight, refocused on gaining muscle mass, and would now like to shed a little bit more fat to reveal the fruits of my labor. To do so, I've been planning on getting back to a strict ketogenic lifestyle including a moderately aggressive fasting regimen. This is the same strategy I implemented during my initial 70lb, 8-month weight loss that was largely inspired by the work of Jason Fung. I know you don't necessarily agree with Dr. Fung's opinions on fasting being a largely muscle sparing venture--which is why I've been lurking in anticipation of your work on this topic. In my journey from 230lbs to 160lbs I took part in daily intermittent fasts, frequent 36-hour fasts, and several fasts of 70-100 hour duration. Based on this experience, I didn't encounter any noticeable effect on my strength or visible musculature--even as I got down to a modest body fat percentage in the mid-teens. With that being said, I'm very interested in the specifics of your views on extended fasting as a potential tool for cutting fat while preserving muscle--specifically as it would relate to hypertrophy-focused resistance training goals. A discussion between you and Dr. Fung on this topic would make for one incredibly interesting podcast. Thanks for your time and for all of your continued work. Your ability to interpret and convey complex topics is unsurpassed in this field. 5. [25:56] Ketones too high? Rob says: Hi Robb & Nicki, I've been really enjoying this Q&A podcast format. I have a question I'd like to hear your thoughts on regarding blood BHB testing. I've been hearing many people in the field saying that the more fat/keto adapted you are, the lower your blood BHB tend to be due to increased metabolic efficiency. Personally, I've been doing keto for many years now, sensibly, following the targeted protein requirement 1st, then adding in fat for the remaining fuel (as my goal is weight maintenance, not weight loss). I've never tested my blood BHB or urine ketones, just using the ketonix to test my breath ketones, which always shows that I'm in ketosis. Recently, just for curiosity's sake, I've got my hands on blood BHB testing, and my fasted morning readings average between 1.5-2.0mmol. Plus my recent urine test also shows elevated ketones (60mg/dL), which I wasn't expecting as I thought urine ketones are only present in the beginning phase of the diet. So now I'm wondering, is this normal/desirable or too high for someone who's been doing keto for years? Does this mean that I'm still not metabolically efficient after all these years? I know you always prioritise how one looks, feels & performs, still I can't help but wonder, especially since the concept of "the higher the ketones the better" has never made much sense to me. So, yes, to put it simply, I'm asking is my ketones too high? Thank you both for your great work & your time! Where you can find us: YouTube Facebook Submit questions: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

Transcribed - Published: 5 April 2019

We're back again with Robb and Nicki for Q&A #14! Show Notes: 1. [1:36] Weights while fasting? Ashley says: Hey Robb! First of all just wanna say thanks for all the hard work you do to get a healthy living message out to the world. I loved your book "Wired to Eat" and I just purchased the Keto Masterclass a few days ago. Excited to learn more! I have a question about lifting weights while in a fasted state, especially for a non-athlete. I'm fortunate enough to have a really nice gym at my office and what seems the best for me is to use my lunch hour to exercise, usually around 11 AM. I am far from what anyone would consider an athlete, but I've always enjoyed incorporating lifting weights into my exercise routines, which have been very sporadic over the years. I probably average two times a week of lifting but when I do, I try to push myself and lift heavy. Do you recommend I do this in a fasted state? What about taking BCAA's beforehand? I see these marketed mainly towards athletes. Thing is, I do have a lot of fat to lose so should I even be concerned with lifting right now? Should I focus more on HIIT type of cardio? Also I want to start incorporating alternate days of fasting. What type of exercise would you recommend on days that I fast all day? Thanks so much for your insights! Ashley 2. [9:59] Keto "treats" causing mischief Tara says: Hi guys, Robb, I've been a fan for many, many years. I just purchased the KMC about a month ago. It's been phenomenal! I've totally stalled on the macros chapter, avoiding it at all costs. I know I have to get into it, but it brings me back to some dark, bodybuilding days of yore when I measured and weighed my food. It became obsessive and caused some issues that I'm scared to have come back. BUT, that's not why I write (although if you want to address that, I'm down - sneaky way to get two questions in). I'm writing because in one of the recent Q&As you guys did, you mentioned so-called "safe" sweeteners like erythritol or stevia possibly raising insulin but not raising glucose. Could you explain that a bit further for us laymen in the crowd? What is the mechanism for that and how does it play out? I was doing well on ketosis (although it took me months to become fat adapted), then I started making a keto treat here and there that turned into outright insane, nonstop binging type behaviour that left me bloated, gassy, kicked out of ketosis, riddled with inflammation and having intense cravings. So, I made more "keto treats" and my weight all piled bak on. It felt like when I used to go bonkers on paleo treats. I've been told these sugar subs don't cause this effect, but I'm not buying it. Robb, what is wrong with me??! I grew up munching on antibiotics and spent five years of my life on tetracycline as a teenager. Maybe I'm just damaged goods that can't deal with this stuff. Like, ever. Looking forward to hearing your answer. All the best to you both, Tara 3. [19:43] Body fat / weight reset Mark says: Dear Robb and Nikki, I was reading an old podcast of Chris Kresser. He was talking about the body fat reset or bodyweight reset. I think the title was wide so hard to lose weight and keep it off. After listening to this I was wondering if there was anything new that could shed more light on how I could truly reset my body weight from where it likes to be at 300 to where it should be at 200. Thank you so much keep up the good work. Truly what you do has helped so much you can't know how much thank you 4. [22:15] Healing Gut after Giardia Sandy says: Robb, I believe you have mentioned at some time in the past you tested positive for giardia. I just found out today that I did. After treatment how did you rebuild your microbiome? Thanks, Sandy 5. [26:13] Leafy Green Vegetables Ryan says: On a recent version of The Paleo Solution Podcast Robb mentioned that he didn't do well with leafy green vegetables. This kind of blew me away as I just assumed that leafy green vegetables were universally great for you. This got me thinking about my own n=1 experiences, normally about 2 hours after eating a salad for lunch I have a pretty loose stool. I had been associating it with Keto and/or the electrolyte elixer, but now I am thinking it may be the leafy greens. I will be doing a series of n=1 experiments to try to nail this down, but I wonder if Robb could share some links to additional information on this, or cover in more detail on the podcast why leafy greens may not be universally good for everyone. Where you can find us: YouTube Facebook Submit questions: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Transcript: Download a copy of this transcript here (PDF)

Transcribed - Published: 29 March 2019

We're back with Robb and Nicki for Q&A #13. Listen in as we answer some of your submitted questions! We'll be switching to doing mostly Q&A episodes from now on, so hope you guys like these! Show Notes: 1. [1:58] Electrolytes the whole time? Rob says: Question for you that I can’t seem to find an answer to anywhere else: do I need to continue to consume the high levels of electrolytes entire time I’m on keto? I am still doing it twice a day drink mix with about 2300mg Na, 350mg Mg, 1200mg K. 2. [4:14] Genetic Testing Joseph says: Robb and Nikki I was wondering which genetic testing brand you recommend. Joe 3. [6:00] FTO Polymorphism Justin says: Hi Robb and Nicki! My wife and I both did our 23andme years ago but just recently ran it through Dr. Rhonda Patrick's Genome Analysis Tool. We both have FTO polymorphisms that put us at highest risk of obesity specifically from saturated fat consumption and it looks like high levels of saturated fat by itself even causes insulin dumps with this polymorphism. I did not even realize this was possible I thought this could only happen with refined carbs. This is something that varies population wide but since we know we in particular have this polymorphism I have some questions about how to tackle this to feed my family of 4 with foods that are right for us. At current just doing a paleo diet I have lost 40lbs, currently I'm down to 198. I run about 5 miles a week there isn't a particular goal weight or strength level but for my height (5'-10") it seems appropriate to be closer to the 160-175 range. Since we're trying to do this as a family and I have young kids I'm not trying to put anyone on a "diet" just make sure they're eating good foods when we're at home where we have the most control of what's around. The Paleo template is working very well for us but with this new information I want to make sure we're optimizing our food choices. My question comes in with foods I thought were very healthy and now I feel like may be healthy or benign for the general population but likely should be avoided by my family for example: -Coconut oil -MCT oil -Pastured Beef (85/15) -Pork -Dark Chocolate So three questions, Should we be avoiding the above mentioned foods and shoot for higher levels of mono and poly unsaturated fats mixed with fish/chicken/turkey/93\7 beef? What is a good target number of saturated fat in a day with this gene polymorphism for an adult to keep insulin levels healthy? Since cutting those saturated fat levels down is going to cut a lot of calories should we be increasing carbs, mono/poly unsaturated fats, protein or a mix to make up the difference? Thank you for your time and the work you do, Justin 4. [12:50] Keto Masterclass/Labs Chris says: Hi Folks, As a 38 year old male, I was curious your thoughts on a free T3 and Testosterone plummet on a low carb or ketogenic diet. My thoughts were not enough carbs? Or, because of the appetite suppressant effect of the diet, possibly not enough calories? I know tracking might shed light, but curious if there was an obvious solution and common finding here. Many Thanks. PS- all other markers have markedly improved. 5. [19:44] Omega-6 from nuts and avocados Roberto says: Hey Robb, just wanted to say that I am a huge fan of your work, and I have been following your podcast and blog since 2011. I really appreciate the research and information you are putting out there. Anyways my question is regarding Omega 6 from healthier sources such as nuts, seeds, egg yolks and avocados. I use to consume a large amount of almonds and Olive oil to maintain my weight but stopped after reading Dr. William Lands work on Omega 6 and Omega 3. I started going down the internet rabbit hole and before you know it I am at a Ray Peat forum where everyone claims any amount of Omega 6 will send you to an early grave! Since I am a follower of popular opinion, I switch most of my fat intake to highly saturated and almost instantly felt worse. After about a year on a high saturated fat diet my glucose was constantly higher, cholesterol levels increased and I looked like shit. I wasn't as lean anymore and felt sluggish throughout the day.. I am really tempted to switch back to more of a mono/poly fat type diet, but there seems to be so much biochemical evidence against it. Walter Willet, seems to think it is not a problem, but Dr. Lands, Peatarians, Chris Masterjohn, Jaminet, etc., make such good cases. Although one could argue that most studies vilifying Omega 6 are actually showing the negative impacts of industrial seed oils instead of natural sources of Omega 6. Thoughts? 6. [24:58] Question about evolution to Nicki :) KZ says:: Hi Nicki and Robb Always love to listen to QA podcast, I can't stop notice how Robb likes to geek out. So how did you guys actually meet? What was Robb's pick up line! I am sure there is story there! KZ Where you can find us: YouTube Facebook Submit questions: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

Transcribed - Published: 22 March 2019

This episode of the podcast we have guest Mikhaila Peterson. Mikhaila has become well known for putting her severe Rheumatoid Arthritis into remission by using a carnivore diet after trying everything else. Listen in as we chat about the carnivore diet and the results of her new blood work she had done recently. Show Notes [0:53] – Summary and pre-intro [2:18] – Introduction, and Mikhaila’s previous carnivore bloodwork [3:15] – Last ditch effort to manage autoimmune disease (RA) [3:50] – Pregnancy affecting autoimmune disease [6:50] – Inventing the autoimmune paleo diet protocol [9:08] – How the carnivore diet got on Mikhaila’s radar [15:50] – Mikhaila’s first round of blood work on carnivore [17:38] – Advanced testing blood work results (second round) [24:50] – Mikhaila’s takeaway from her recent bloodwork [27:40] – Robb’s great experience with loperamide (Imodium) [31:14] – How people are doing the carnivore diet [33:11] – Paleomedicina experience in Hungary [35:15] – Case studies reversing Type-1 diabetes when caught early [40:0] – Robb’s 6-week carnivore diet experience [45:30] – What Mikhaila has coming up Link to first round of blood work on Carnivore: http://mikhailapeterson.com/2018/08/07/blood-work/ Mikhaila's second round of blood work on Carnivore (more advanced): PDF Download Is the carnivore diet for you? If you want to learn more, check out our Carnivore Diet 101 guide

Transcribed - Published: 26 February 2019

Today we have my friend (and source of my jiu jitsu pain), Jason Woodard. Jason is a veteran Marine Sergeant who served with the 1st Battalion 5th Marines from 1994 to 1998. He is a decorated 19-year law enforcement veteran who has served as a Field Training Officer, Firearms Instructor, Range Master, SWAT Operator, SWAT Sniper Section Leader, and Lead Defensive Tactics Instructor. The focus of Jason's career has been as an investigator and instructor; while conducting major crimes/homicide investigations he worked multiple high profile and death penalty cases and developed a reputation for investigative tenacity and interrogative skill. Jason is also a lead instructor for the Interview & Interrogations Institute and is still an active-duty Law Enforcement Officer. Show Notes 00:48 - Pre-Intro/Summary 1:43 – Introducing Jason Woodard and his background 4:08 – What Jason does with teaching interview interrogation 6:10 – Rapport building 11:12 – Using Jason’s techniques for coaching people 16:35 – How Jason has been helping gyms with recommendations 22:50 – Chickasaw Nation - Unconquered Life communication improvement 25:05 – Pressure tested methods 30:30 - Skill set of law enforcement officers for coaching 32:35 - Basics and foundation of building rapport 37:25 – Robb’s plan for having Jason on, and Q&A followup 40:40 – Where you can find Jason Building Rapport - A Cheat Sheet (PDF Download) Email: [email protected] The Interviews and Interrogation Institute Website

Transcribed - Published: 22 January 2019

We're back with Episode 417 of The Paleo Solution Podcast. We have one of my favorite guests of all time back on the show, Dr. David Perlmutter. Dr. Perlmutter is a Board-Certified Neurologist and four-time New York Times bestselling author (author of Grain Brain). He serves on the Board of Directors and is a Fellow of the American College of Nutrition. Listen in as we talk about how the science of health and nutrition has progressed and where it's going, ketogenic diets, fasting, alzheimer's, diabetes, medication, and much more. Show Notes: 00:47 – Pre-intro/Summary 2:12 – Introducing Dr. Perlmutter 3:34 – How has the science behind Grain Brain progressed 8:45 – Health care crisis and important things to focus on 17:50 – How the view of dietary fat has changed in the past 5 years 21:41 – Dr. Perlmutter’s visit with Nestle 25:24 – Why ketogenic diets have become so popular 28:48 – Alzheimer’s ineffective medications 31:08 – Statin drugs increasing diabetes risk 33:58 – Comparing diabetes treatment with medications vs ketogenic diet 34:23 – Diet template and paleo 38:54 – Plants able to change gut bacteria genes 42:15 – Connection 43:28 – Fasting 51:20 – Muscle loss and fasting 57:40 – Things to be aware of and how to thrive on keto 59:49 – Predictions for the next 5 years 1:04:15 – Where you can find Dr. Perlmutter Website: DrPerlmutter.com YouTube: The Empowering Neurologist Book: Grain Brain (Revised and Updated)

Transcribed - Published: 6 December 2018

For Episode 416 of The Paleo Solution Podcast we have guest Dr. Michael Rose. Dr. Rose is a prolific evolutionary biologist whose work on aging has transformed the field. Evolution has described the field of aging research as “after Rose,” thanks to his influential book Evolutionary Biology of Aging. In 1997, Rose was awarded the Busse Research Prize by the World Congress of Gerontology. In 2004, he published a technical summary of his work on the postponement of aging, Methuselah Flies, followed in 2005 by a popular book on the topic, The Long Tomorrow. His most recent book, with L.D. Mueller and C.L. Rauser, is Does Aging Stop? He has more than 300 publications, and has given hundreds of scientific talks around the world. He is currently a Distinguished Professor of Ecology and Evolutionary Biology at the University of California, Irvine. This was a super interesting episode. We talked about evolutionary changes in diet, how young people may be more adapted to agricultural diets, how that changes with age, and how your background and ancestry can affect how you handle agricultural diets and foods as well. I definitely recommend giving this one a listen. Show Notes: 00:48 – Summary/Pre-intro 2:15 – What is aging 3:22 – Experimental evolution 6:15 – Ancestral Health Symposium talk and fruit fly experiment 19:07 – Variables of optimizing a paleo diet and adaptation to agricultural foods 27:25 – Self experimentation and values 29:25 – The evolution of human diet 33:20 – Nutrient density 34:48 – Brain evolution nutrient requirements 35:33 – Movement, activity, and exercise 39:27 – Minimum effective dose 41:01 – Where you can find Dr. Rose’s work Dr. Rose’s AHS presentation: Evolutionary Biology of Diet, Aging, and Mismatch Website https://55theses.org/ Google Scholar page: https://scholar.google.com/citations?user=NCQ3E5sAAAAJ&hl=en The Long Tomorrow book: https://amzn.to/2DgmUOQ

Transcribed - Published: 13 November 2018

For Episode 415 we have guest Bill Parravano. Bill is “The Knee Pain Guru”. He has over 25 years of martial art and bodywork experience understanding movement and tensions patterns that lead to physical pain. Bill believes the nervous system holds the keys to the body’s healing. It bridges gaps between what we currently know and the infinite number of possibilities for the body to heal in the realm of what we don’t know. This combination creates the shortest distance between a life riddled with pain to a high quality fully expressed physical life. Listen in as we talk all about knee pain and knee health. Show Notes: 00:48 – Pre-intro/Summary 1:57 – Introducing Bill Parravano and Bill’s background with Knee issues 4:26 – Studying different styles of bodywork – Orthobionomy and Systema 6:34 – Tension patterns 8:44 – How paleo came into play with Bill’s strategy 11:38 – Diet vs surgery for back and knee issues 14:30 – Meniscus tears, unnecessary and necessary surgery 15:45 – The difference between mechanical dysfunction and pain 16:48 – Bill’s process of starting with someone with knee pain 20:30 – Bringing awareness to the basics 25:21 – Conventional pain management vs getting to the source 26:25 – Common deficiencies and imbalances that are causing knee pain 31:30 – How to keep from getting knee problems, and gross motor movements vs intrinsic movements 37:50 – Where to find Bill Website and 7-Day Knee Pain Reduction Challenge: https://www.thekneepainguru.com/ Facebook: https://www.facebook.com/TheKneePainGuru YouTube Channel: https://www.youtube.com/channel/UCVlHprd8eMf5jhmSzZtu8Sg

Transcribed - Published: 30 October 2018

We have our friend Darryl Edwards as guest on the podcast for Episode 414. Darryl Edwards is a Movement Coach, Natural Lifestyle Educator, nutritionist and creator of the Primal Play Method™. Darryl developed the Primal Play methodology to inspire others to make activity fun while getting healthier, fitter and stronger in the process. Darryl is also the owner of Fitness Explorer Training and author of several books including Paleo Fitness, Paleo from A to Z and April 2018 best-seller Animal Moves His work has been published in titles such as Men’s Health, Women’s Health, Elle Magazine, Men's Fitness and featured on the BBC documentaries Eat to Live Forever and Doctor In The House. Show Notes: 00:48 – Intro to Darryl Edwards and Primal Play 2:48 – Darryl’s career background, health history, and how he got into paleo 9:10 – What motivated Darryl to do a book and a certification and get into this work 15:38 – Incorporating movement and play-outs in regular life 17:16 – Structure vs unstructured activity for people and for kids 25:01 – Risk assessment for kids 28:06 – Overprotecting kids and losing resilience and risk assessment ability 31:00 – Where to find Darryl 32:55 – Movement Oncology – movement as medicine for cancer 35:00 – Underappreciated movement 36:51 – Thanks Website: PrimalPlay.com Certification: PrimalPlay.com/certification Social Media: Twitter: @fitnessexplorer Instagram: fitnessexplorer Facebook: @fitnessexplorer Book: Animal Moves

Transcribed - Published: 16 October 2018

Here we are with Q&A #12 with Robb and Nicki for Episode 413 of The Paleo Solution Podcast! Don't forget to send in your own podcast question to use here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Show Notes: 1. [1:36] Keto for children Kaleigh says: Hey Robb! I’ve read a few studies and heard people talking about Keto diets helping children with epilepsy and behavioral disorders. But I’m wondering if it’s healthy for all children? I want to raise my child healthy and I don’t feel comfortable feeding him processed foods, sugar, and grains like baby cereals and junk foods. How do I know if I’m feeding him the right amount of fats, protein and carbs? I love your podcast and would love to hear your thoughts on this! 2. [9:27] Am I 'carb adapted' Dan says: I have recently finished reading Wired to Eat and shortly after began testing many of the foods on the list. The majority (outside of oatmeal at 123 mg) have come back surprisingly low at <100 mg. I have even went as far to test sour dough bread and cinnamon toast crunch just to see the effect which also came in <100. About 6 months ago I sent some blood off to test what 'my ideal macros' should be and it came back 40/40/20 c/p/f which I automatically thought was a farce given this sort or split is classic 'bodybuilder' macro split amd seemed gimmicky. However post testing my own blood myself, I am starting to think maybe it was accurate. I am 35 and have always been a bit carbaphobic - so my question to you is 1) is it possible, or have you seen this sort of reaction with others who are able to eat carbs without a spike in blood sugar? 2) what does this tell us (good, bad, indifferent) and 3) I would really like to experiment with a keto reset for 2-3 months/year given I feel there are great longevity aspects - however if my body handles carbs well - would you suggest a high fat/keto protocol for benefits? Thanks for all that you out out there. Dan 3. [14:17] nicotine affect on ketosis levels Pierce says: So i've been on the "keto" diet for almost 3 months now, my carb intake is between 15 and 20 grams of carbs per day with around 1500-1700 calories overall and im consuming around 130-150g of protein a day. My daily blood ketone level is between a .4 and .7 I CHEW almost religiously, could there be an affect on my blood ketone level with the nicotine from my chewing, or even enough to keep me at such a low level of ketosis? 4. [17:00] Lifting vs Jiu-Jitsu Stu says: Hi Robb! After many years of "Bro-Splits" and curls I finally got into heavy compound lifting about a year ago and have run 5x5 type beginner programs and recently more intermediate templates as well. I really enjoy lifting and currently hit the squats, deads and Bench 3X a week (cardio 1 or 2 days in between) I really want to start Jiu Jitsu though. I've been interested in it for the longest time, and I finally need to just get my ass on the mat and do it. Is once a week "enough" for Jiu Jitsu? I have a feeling I'll get into it and want to do more, but I also don't really want to slow down on the lifting and there's only so many hrs in the day (Running a family business during the day and trying to get a little health coaching biz going at night! www.supersimian.co.za for people in South Africa Yes! One of your 6 fans is in South Africa :D ). What would you recommend for someone wanting to get started? 5. [21:26] Low Appetite on Paleo Jai (female) says: Hi Robb & Nicki! I have a question regarding having a naturally low appetite. Growing up, I remember having a pretty inconsistent appetite compared to my peers and family. I was a competitive athlete up through sophmore year of college and I felt like that really drove my appetite. For most of my life, I had a low (but normal) BMI, which slowly crept to an overweight BMI in the last few years. I developed some poor eating habits in my 20's and struggled with depression which led to a 30 lb weight gain. I've dabbled in Paleo for a long time, but about 2 months ago I really dove in after reading Wired to Eat and experiencing some scary health symptoms (fatigue, orthostasis, parathesias in my legs and fingers, blurry vision). Since eliminating grains, dairy and soy, I have noticed that I am rarely hungry. I counted calories/macros for a few days to see where I am at and I hover around 1600 calories (food detailed below if you need it). I am 5'5", 150 (after a 15lb weight loss!) and moderately sedentary. I'm a nursing student, so I move around a lot at clincals, but spend much of the day sitting to study. I rock climb 2-3 days a week, and walk 2-3 days also. I plan to add 1-2 days of lifting as well. My concern is that I may be undernourishing myself. Is this something I should worry about? Is it possible for some people to just need fewer calories? Is this something I shouldn't worry about until I get to a lower weight? I don't feel like I am underreating. I have a lot of energy. My skin looks great. I've put on more muscle. Depression has disappeared and anxiety is back to a manageable level. IBS is much improved also. I have sphincter of oddi dysfunction too, which gets a little frisky when I have too much fat, but it's drastically improved since cutting out dairy. Thank you so much for the work that you do! I have had amazing results and the workbook for Wired to Eat really kept me motivated. I've already roped 3 friends into reading the book and trying the lifestyle mods. One of the biggest changes I have made is socializing more, and I don't know that I would have ever done that without your book. I'm much happier and healthier. Thank you! Breakfast: usually 2 eggs, handful of berries, and some sliced carrots, if I am hungry enough (skip breakfast 2-3 days per week bc I am not hungry until later in the day) (sometimes) Snack: epic bar and baby food pouch (pureed fruit & veggies) Lunch: Chicken or fish with another handful of berries or maybe some melon. & a veggie, like asparagus or greens Dinner: some type of red meat and 1/4-1/2 sweet potato. Primarily focus on getting protein in because it's easiest for me to digest. 6. [28:20] Mechanism behind foods that lower blood glucose The Great Dane says: Hey Robb and Nicki, People talk and write about foods (or supplements) that help lower blood glucose. As i understand it, some of it has to do with the activation of glut-4 transporters (e.g. When taking Alpha lipoic acid). This should make your muskels more insuline sensitive and thereby lower blood glucose (might not be exactly what happens). But what about stuff like cinnamon, vinegar and lemon juice? Is it the same mechanisms or is it sinply because they tell the pancreas to produce insuline. After hearing Peter Attia on The Tim Ferriss show several years ago, one of my goals have been to keep insulin low. I want to use as many hacks as i can to keep blood glucose low, but i don't want it to be low because of insuline secretion. Is there anything to this? Or am i good to go with the hacks? Squatchy’s note on cinnamon: There are mainly two types of cinnamon you can typicallly find to purchase, Ceylon (“true cinnamon”) cinnamon, and Cassia cinnamon. The Cassia cinnamon is by far the most common, and what you usually find as the cheap cinnamon in most grocery stores. Ceylon cinnamon is usually a bit more expensive and can be found in some grocery stores (especially more natural health food type stores) and online. Robb mentioned high cinnamon consumption being dangerous for your liver. Coumarin is a naturally occuring compound in cinnamon and some other plants. Coumarin is a blood thinner, and consuming large amounts of coumarin can be harmful to your liver.The cheaper Cassia cinnamon contains a lot more coumarin than the Ceylon cinnamon. Cassia is about 1% coumarin, and Ceylon is about 0.004%, so a pretty big difference. I would recommend Ceylon cinnamon because of the much lower coumarin content, and it has a better flavor and is sweeter tasting. If the cinnamon you buy is not labeled as Ceylon cinnamon, then it’s almost guaranteed to be Cassia cinnamon. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3385612/ Where you can find us: YouTube Facebook Submit questions: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

Transcribed - Published: 11 October 2018

And we're at it again with Q&A #11 with Robb and Nicki for Episode 412 of The Paleo Solution Podcast. Don't forget to send in your own podcast question to use here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Show Notes: 1. [2:27] Valter Longo's Longevity Diet Wayne says: What's your take on Longo's view that protein should be limited because it raises IGF-1? He says that none of the populations that have the largest percentages of centenarians consume much protein. I understand that IGF-1 has a beneficial anabolic effect but high levels have been linked to cancer and other chronic diseases. Can you give us your views on this? 2. [14:30] OMAD Eric says: Hi Robb, Just wondering what your opinion of eating OMAD? And is it beneficial to still eat keto while doing it? 3. [18:18] Sun screen Duey says: What are your thoughts on sun screen. What draw backs are there to using it? What's the risk of skin cancer if you progressively build up sun exposure and don't burn. Notes: Risks and benefits of Sun Exposure https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5129901/ 4. [24:25] Pulling and eccentric exercise only Patrick says: Hi Robb and Nicky. First I just wanted to say thank you for everything that you wrote and said over the years. You and others like Mark Sisson helped me lose over a hundred pounds and keeping it of since 2013. My question : is there any counter indication of doing only pulling exercise or eccentric ? I suffered rotator cuff injuries couple years ago and no matter how careful I am everytime I tried to do heavy push exercise, even not so heavy, the pain comes back. My only goal at this point is to maintain as much lean body mass as I can so I can grow old and farm coconuts with my great great grand kids Thanks alot again for everything 5. [28:00] Water retention during Luteal phase Angel says: Hi Robb and Nicki, I love the Q&A episodes! I find them very informative. I just started reading Wired to Eat and its such an enjoyable read! Your sense of humor keeps me engaged, unlike many other nutrition books that read like text books. A little about me: I just turned 40, 5’4”, 133 lbs and metabolically healthy. My goal is to lower my body fat to 20% (currently 24%). I started with the keto diet over a year ago, and initially was able to lose weight. But I find it quite difficult to adhere to, and the sugar/carb restrictions triggered many binge eating episodes that I never experienced before keto. Now I’ve relaxed on the carb restrictions by allowing myself to eat fruits and starchy vegetables and my cravings are more under control (fingers crossed). However I still face another hurdle in my fat loss journey , namely PMS cravings and water retention. I retain so much water during my luteal phase I can’t even fit into clothes that are normally loose fitting. Logically I would lower carbs and increase fat to reduce water retention, but the the problem with that is I also crave sugar (mainly chocolate) and carbs (pretzels). I also find it hard to fast during PMS (I normally do 16:8 IF) as I feel more hungry. I always gain weight during luteal phase, which practically undo all my previous efforts. Do you have any suggestions on what to do during luteal phase? Do we eat more carbs or more fat? Any supplements? Any advice will be greatly appreciated! Angel Notes: Robb breaks down protein recommendations: https://robbwolf.com/2018/05/16/keto-and-protein-is-it-chocolate-cake/ Where you can find us: YouTube Facebook Submit questions: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

Transcribed - Published: 2 October 2018

On Episode 411 of The Paleo Solution Podcast we have guest Tim Grahl. Tim is the author of Running Down a Dream and Your First 1000 Copies, and works with authors and creatives to help launch books (including my own, which he was a huge help with). Listen in as we talk all about the hows and whys of publishing a book. Show Notes 00:46 – Summary/Pre-Intro 2:17 – How Tim got into publishing 5:52 – Why would someone publish a book? 10:17 – When does someone need an agent? 14:25 – Battling with publishers on changes 18:15 – Support from publishers 20:50 – Experience with The Paleo Solution book 22:40 – Writing a book for your business 25:13 – Cost of doing a professional book 29:18 – Publishing as a service, royalties, and 32:50 – Obscurity, passing the threshold, and pluses and minuses of releasing serial content 43:19 – Free plus shipping 45:10 – What is your goal with writing a book? 48:50 – Having a platform 50:44 – Tim’s book Running Down a Dream 57:21 – If it’s hard it’s because you’re doing it right 1:02:03 – Where to find Tim Websites: BookLaunch.com RunningDownADream.com Book: Running Down a Dream

Transcribed - Published: 25 September 2018

And we're back with Q&A #10 with Robb and Nicki for Episode 410 of The Paleo Solution Podcast. Don't forget to send in your own podcast question to use here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Show Notes: 1. [2:14] Calcium Holly says: Hi Robb - love your work. I’m wondering what your thoughts are on getting adequate calcium when doing a ketogenic diet for fat loss. I’m following the Ketogains macros and am a smallish female (125 pounds at 5’3) so my calorie count is quite low. I don’t tolerate dairy very well and there is only so much spinach one can eat in a day. I do eat canned salmon with bones but not every day. Seeds are too caloric when fat loss is the goal and I’m a bit concerned about supplements (Chris kresser has indicated calcium can end up in the wrong spot ex arteries). What about bone meal as a supplement? Other ideas? 2. [5:40] Asthma Jenny says: Do you have any suggestions on how to treat or eliminate asthma caused by allergies, such as allergies to pollens and grass - not to food? Thank you. 3. [8:57] Mixing high cholesterol, and high fat foods with fruit, corn, and potatoes Justin says: Hi Robb! My girlfriend is Paleo, moderate carbs and high fat diet. I am wondering if she could be damaging her health when she eats steak with corn, fruit, potatos, or sugar of any kind. Can you elaborate on mixing those kinds of carbs with high fat, high Cholesteryl meat and on the glycation process? Will this cause Atherosclerosis? And if not, what causes atherosclerosis? Thanks Robb! I love the podcast! 4. [13:11] CBD Oil Brad says: What are your thoughts on the efficacy of CBD oil? If I wanted to try some what would I look for in a specific brand? I have noticed a wide variety of price ranges so how can one determine the quality of an oil? Thanks, Brad Hasse Bee Keeper’s Naturals B.Chill (CBD in honey, mentioned in the show) Squatchy’s CBD recommendations: https://www.ojaienergetics.com/full-spectrum-hemp-elixir.php (some of the best, uniquely fast acting) https://www.greenmountaincbd.com/our-product (one of the best priced high quality ones I’ve found) 5. (Question Skipped) 6. [16:03] Fatty acid profile for grades of beef Lee says: I've read articles (most of which had ties to the cattle industry) talking of the improved fatty acid profile as the grade of beef goes up from select, choice, to prime particularly for fatty cuts like brisket. Is this really significant? When I'm going to smoke a brisket (that I rub in olive oil and eat while sipping green tea) I usually trim most of the hard external fat and am really only dealing with the subcutaneous fat. I think the take away from grass-fed vs grain fed is that yes grass is better but it's only in the margin (same amount of Omega-6 but more Omega-3 for grass-fed and the absolute amount of omega-6 is what's important in the presence of sufficient omega-3 i.e. improving the ratio by taking lots of fish oil doesn't offset the high omega-6 load). I'm guessing this probably the case with the higher grades of beef relative to the lower the grades. However, the higher grades are definitely more tasty. Any insights" Thanks, Lee Heifner

Transcribed - Published: 20 September 2018

On Episode 409 of the Paleo Solution Podcast we have guest Amber O'Hearn. Amber is a data scientist by profession with a background in math, computer science, linguistics, and psychology. She has been studying and experimenting with ketogenic diets since 1997, and more recently writing and speaking about her findings. Her review on the evolutionary appropriateness and benefit of weaning babies onto a meat-based, high fat, low carb diet, was included as testimony defending Tim Noakes in his recent trial. Amber has been eating a plant-free diet since 2009. Show Notes 00:48 – Summary/Pre-Intro 1:50 – Amber O’Hearn’s story and background 7:46 – Process of getting into a carnivore diet 11:31 – The stories of transformation and autoimmunity treatment with the carnivore diet 14:08 – Variance in the carnivore diet and what foods it consists of 18:25 - Experimenting with food removal and where to start 22:18 - Exercising while very sick 25:43 – Depression 28:23 – Fecal transplants and gut microbiome 34:50 – Individual results are what matters 38:06 – Comparing drug response efficacy to diet 40:20 – Risk/Reward for a carnivorous diet 43:18 – Who should not do a carnivore diet 45:50 – Social Ostracism 47:52 – Anaerobic exercise, carnivore, and keto 48:30 – Chasing ketones and good protein intake 55:30 – Gluconeogenesis 57:26 – Carnivore diet resources Website: http://www.empiri.ca/ Amber's Guide: http://www.empiri.ca/p/eat-meat-not-too-little-mostly-fat.html http://justmeat.co/ http://www.diagnosisdiet.com/ Twitter @KetoCarnivore Facebook: L. Amber Ohearn Instagram: @Ambimorph

Transcribed - Published: 11 September 2018

For Episode 408 of The Paleo Solution Podcast we have guest Dr. Emory Liscord. Dr. Liscord is an Emergency Medical Physician and Assistant Medical Director at the Deptartment of Emergency Medicine Maine General Medical Center. Show Notes 00:46 – Summary/Pre-Intro 1:57 – Intro and Dr. Liscord’s background 4:26 – Why Dr. Liscord chose emergency medicine 6:30 – Medications, and “less is more” 8:43 – Pre-diabetes while marathon training 13:49 – Seasonal eating 14:30 – Grand Rounds about the ketogenic diet at the hospital 15:44 – Where are the current problems in healthcare 19:01 – Conflicts of interest in medicine and subsidies in the food industry 23:10 – Where to initiate change 24:43 – Problematic features of the insurance system 31:18 – History of healthcare in the USA and changes from WWII 34:50 – Experimenting to find better healthcare systems 37:02 – Calling representatives really matters 38:44 – Work with the Chickasaw Nation 40:28 – Conversations in your community and strategies for patients 44:30 – Hospital changing snack foods story 48:30 – Food addiction, social pressure, and psychology 51:21 – Incentives and subsidies 54:28 – Future of Dr. Liscord’s outreach in the community 56:43 – Dietary dogma 59:30 – Where to find Dr. Liscord Website: SimplyHealthME.com Podcast: SimplyHealthME podcast Facebook: SimplyHealthME Facebook page

Transcribed - Published: 5 September 2018

On Episode 407 of The Paleo Solution Podcast we have guest William Shewfelt. William is an actor and plays Brody Romero, the Red Power Ranger, on the Nickolodeon show Power Rangers Ninja Steel. I was really impressed by William. Even though he's fairly young, he has a great mindset and a lot of good insight beyond his years. Listen in as we talk about how William went from eating vegan to keto/paleo, the challenges of being an actor, staying in shape for his physically demanding role, recovery, motivation, and more. This was a really good one that I recommend giving a listen. Show Notes: 00:49 – Summary/Pre-intro 2:17 – Williams’s introduction and background 6:00 – Greatest challenges in acting in a TV show 8:43 – How William went from vegan into paleo and keto 13:50 – Getting into testing and genetic testing 17:25 – Genetic carb tolerance vs carb level 19:33 – Most highly tolerable foods to eat lifelong 22:04 – Carnivorous eating and nutrients 26:47 – Subsisting on just muscle meats 28:40 – Ability to go longer without eating on lower carb 30:06 – William’s training and workouts 34:25 – Tracking and being intuitive 38:41 – Diminishing returns 43:30 – Not letting things define you, and enriching your life 48:17 – William’s recovery methods 53:01 – William’s plans and goals for the future 59:09 – Where to find William Instagram: @WilliamShewfelt Youtube: youtube.com/willshewfelt The Carnivore Shredding Program: thecarnivoreshreddingprogram.com

Transcribed - Published: 21 August 2018

For episode 406 of The Paleo Solution Podcast we have guest Dave Korsunsky. Dave is the founder and CEO of Heads Up Health, a place where you can manage and explore all of your own health data. 1:48 – Summary/Pre-Intro 3:08 – Introducing Dave Korsunsky, How Robb and Dave met 4:54 – Heads Up Health 11:36 – Disconnected health information 13:46 – Quantified self and useful information 15:28 – HRV 16:45 – Individualized data and nuance 21:00 – API access and direct download access to reports 24:49 – Walkthrough of using Heads Up Health 27:06 – Data security 29:23 – Typical Heads Up Health user 31:44 – Heads Up Health trial and subscription 33:50 – Where to find Dave Websites: Data Driven Health Radio podcast HeadsUpHealth.com Post on Heads Up Health on our blog: https://robbwolf.com/2016/11/03/taking-control-of-your-health-records/

Transcribed - Published: 14 August 2018

We're back with Q&A #9 with Robb and Nicki. Remember to submit your own questions for Robb and Nicki to answer on a future show here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Show Notes: 1. [2:06] Kidney Stones Krisztian says: I've been mostly Paleo for about 5 years now based on one of your piror books. Overall, it has worked well for me, with one exception. I started to develop kidney stones on a regular basis. I finally had them analyzed and they turned out to be calcium oxalate stones. Upon reading up on this condition, it stems from a high amount of oxalate in the diet. Unfortunatley, most of the foods I liked on Paleo happen to be super high in oxalate... spinach, nuts, seeds, dark chocolate, sweet potatoes. The other wammy here is that I was initially avoiding dairy on Paleo which turns out to be worse for stones because one way to counteract high oxalate intake is to match it with high calcium to avoid stone formation. I've since gone back to eating plenty of cheese and high fat dairy in my diet. I'm curious if this is a common issue that you've seen and I'm wondering if this is something that might be helped by going to a keto diet. 2. [5:33] Sugar addiction Kathryn says: Hey Robb, I am really hoping you can give me some insight into why I can't seem to fully recover from sugar addiction. I have had a sweet tooth my whole life, but in recent years I have learned that I have a true addiction to sugar. In the last four years or so, I have studied a lot of nutrition, functional medicine and ancestral health perspectives and gone on a strict paleo diet for months at a time. In almost every way, a clean diet of whole foods makes me feel amazing (better sleep, clearer skin, joints and movement feels better, etc.), except, I become very depressed. It's not a mopey, weepy kind of depressed, it's literally a depression of all feeling, like I feel very little at all. But I do sometimes feel really, really irritable, or sometimes bouts of rage that don’t match the situations they arise in. But most of the time, I just feel blah. I thought this would go away after a couple of weeks or even a month or two of eating clean, but it didn't. In happy or exciting moments, it was like I just couldn't feel those emotions fully. I also noticed that I didn't crack jokes like I usually do or feel like being social. All my feelings were dulled. Even sad ones. And when I did fall off the diet, and eat sugar, I immediately felt cheerful again. To me, it seems that the years of sugar abuse have altered my brain enough that without sugar, I can't feel normal emotions anymore. So my question is concerning healing my brain. Is it possible to reverse these effects? The longest I have gone on a strict paleo diet is three months. I admit it was hard to keep going when I just didn't see myself ever feeling happy again. If it's possible to heal my brain and increase its capacity for proper dopamine signaling again, are there certain therapies or supplements that can precipitate and accelerate that healing? Perhaps I am ignorant of some other factor or mechanism at work here. I would be grateful for any insight or help you can give. Thanks for the incredible work you do to bring to light the truth about human health and nutrition. Notes: Carb 22: https://carbsyndrome.com/nutraceuticals-new/ STEM Talk Episode 69 (David LeMay): https://www.ihmc.us/stemtalk/episode-69/ 3. [11:32] Metabolic Flexibility and Weight Loss/Maintenance Julia says: Robb and Nicki, I am very interested in the concept of metabolic flexibility and eagerly waiting to hear your upcoming lecture on this topic. Intuitively it makes sense that given variation in season and climate that humans would have relied on a menu of macronutrient combinations. My question is: how can developing metabolic flexibility be used as tool for weight loss/maintenance? I have been about 90% ketogenic for the past 28 months; the other 10% would be high carb meals which I have allowed as a metabolically flexible person. I can swing in and out of ketosis with ease; however, I have noticed that if I go through periods of higher carb, it does result in weight gain which is tough to lose even when reentering ketosis. I do crossfit almost daily and practice the 18:6 IF schedule, and I don't notice either of those things affecting my performance. Thanks! 4. [16:31] Low afternoon energy Laura says: Hi Robb and Nicki, Thank you both for all you do! I've been a huge fan since 2010 and admire your relentless pursuit of the truth when it comes to health and nutrition. My question is about my extremely low energy in the early afternoons. I know it is a common complaint, but I feel like I've done everything I can to fix the common mistakes that lead to the afternoon slump, and I also feel like my exhaustion is too extreme to be normal for my age and health status. I'm 32 years old, I eat low carbish (75-100g most days), have toyed with keto, eat mostly paleo with the addition of some dairy and occasional non gluten grains. I do crossfit 3x/week and spend most of my time chasing my 2 year old around. My sleep is good most of the time, and I do not have any major life stressors that effect me currently. No diagnosed health conditions, no rx meds. I had bloodwork done recently, and my doctor was very impressed with the results, especially my blood lipids. A1c was 4.8, C-reactive protein 0.8, no thyroid antibodies present. Fasting blood sugar 78. The only things that were slightly out of range were homocysteine (slightly low at 4.6), Uric acid low at 2.4, serum iron slightly high at 148, and my free T3 was a little low at 2.5. Another Doctor years ago prescribed me naturethroid but I never took it. Ive tried changing my diet in every way imaginable to try to combat a possible hypoglycemic or food sensitivity related slump after lunch. I've eliminated various foods that people can be sensitive to,and ive even tried more carbs in the morning, but that leads to blood sugar imbalance and cravings all day. As a result, my breakfasts and lunches would fall under the keto umbrella, as I feel better when I eat carbs later in the day. The only thing that seems to slightly help is not eating at all, but I just get so hungry! My activity level is fairly high and I don't feel like I'm a great candidate for intermittent fasting at this point. My mom, who has had MS for about 30 years, does not eat all day and only eats dinner because she's says eating makes her tired. I just can't handle not eating at all, and I do feel fatigued and hypoglycemic if I try to skip meals. Thanks for reading and for all you do!! 5. [23:08] Carb test and ketosis Carl says: Hey Robb, I read Wired to Eat while I was pretty deep into a ketotic cycle, so I didn't immediately get to the 7-day carb test. Years of self-experimentation have led me to a relatively low carb (<50g/day) Paleo diet with an occasional 48 hour fast, an occasional ketotic cycle, and a very occasional carb re-feed. Genetic testing revealed some SNPs that predispose me to insulin resistance, and others that positively affect my fat metabolism, reinforcing the fact that I look, feel, and perform better eating in this fashion. I do enjoy my occasional carb binges, so I'd like to perform the carb test in order to whittle my food selections down to those least damaging to my metabolism; but I'm concerned that my postprandial blood glucose readings will be skewed upward because I don't regularly eat more than ten or fifteen grams of effective carbs at a time. Should I bring my daily and per-meal carb intake up for a certain period of time before starting the carb test, or is a 50 gram bolus of carbs small enough to give me a true measure of glucose tolerance for the purpose of food selection? Thanks in advance. 6. [27:30] Creativity and Writing Process Peter says: Robb, I hope all is well. I'm a big fan of the Podcast and excited about the Q & A return. I have a two-parter both within the same general idea. FIRSTLY: I'm a writer and I am alway curious about how others approach the creative process. I was curious if you could elaborate on how you approach writing and creativity in regards to balancing an active lifestyle? And how a typical day when writing might look. For example -- Do you do things like meditate? What time of the day do you write? Where do you write? If you write in the morning how do you reconcile with hanging outside first thing in the morning to get some sun? If you do Jujutsu around noon and roll for 2 hours how do you write around it? You've mentioned eating big meals in the morning, if you're in a heavy writing period, is this a habit you stick with? Oh by the way, you have a wife and kids... how do you balance it all? Do you still do caffeine? Do you force yourself to take breaks during writing? How do you avoid sitting for 5/6 hours straight? Sorry for all the questions, I've just been thinking about this a lot lately as I enter into a career pursuing my passion as a writer while trying to balance and prioritize my health. As I am sure you can attest, writing can be all consuming if you let it and setting boundaries is vital -- though difficult, especially if you're in "the zone." So I'd love to hear your thoughts. [33:18] SECONDLY: I'd love to get your thoughts on the mechanisms at play when writing or doing anything else that requires intense mental focus in regards to willpower. Correct me if I am wrong, but it feels like for me, many aspects of writing and maintaining a healthy lifestyle (choosing healthy food over shitty stuff, hitting the gym, walking, etc.) can drain from the same willpower tank (if not just psychologically, and physically -- physiologically as well). This isn't to say that both can't exist -- rather does one need to be given priority based on ordering of events throughout the day? For example, I feel my creativity comes to me first thing in the morning. If I were to wake up and hit a Metcon first thing, I feel my creativity gets depleted from the shared willpower tank. I feel this to be true with little things that chip away at my early morning start time as well. For example, taking the time to make a big healthy breakfast, sitting in the sun, even a short walk, all delay me tapping into when I feel I am creatively primed -- but is it worth the sacrifice of my health? I was curious if you have any thoughts on when or how you prioritize creativity. Or maybe this is all just a bunch of bullshit like Robert Rodriguez says -- and our creativity is totally out of our control. Anyways, love the show and everything you do. If I had more time, I would have written a shorter letter. Regards, Peter

Transcribed - Published: 7 August 2018

We're back with Episode 404. Our guest this episode is Scott Nelson, co-founder of Joovv red light therapy. Show Notes: 1:46 – Summary, Pre-intro 3:34 – Intro to Scott Nelson and Joovv 4:30 – How Scott got started with Joovv 8:27 – Red light therapy vs traditional saunas 12:08 – Hormetic stress 14:10 – Penetration of red light 16:25 – Time of day to use Joovv 21:14 – Where you can find more info For more research info, search PubMed for photobiomodulation or LLLT Website: https://joovv.com/

Transcribed - Published: 2 August 2018

For episode 403 of The Paleo Solution Podcast we have guest Dr. Anthony Jay. Dr. Jay has a Ph.D. in biochemistry and researchers stem cells and epigenetics at the Mayo Clinic in Rochester, Minnesota. He is also the president of a AJ Consulting Company which provides personalized diet, sleep, and training programs based on DNA. Dr. Jay is the author of a bestselling book on artificial estrogen chemicals that is influencing international laws regarding plastic use and disposal. His book is called “Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile.” Show Notes: 1:47 – Pre-intro/Summary 3:10 – Dr. Anthony Jay Intro 4:16 – Fertility 6:00 – Ancestral norm and progression of estrogen and testosterone 9:25 – Estrogen vs Atrazine 12:57 – How estrogen works in the body 16:52 – Epigenetic impacts 18:23 – Timeline of exposure effects to artificial estrogen 23:46 – Lifestyle effects 25:12 – Things that cause testosterone to drop 27:12 – Stem Cells 27:40 – Micronutrients causing testosterone drop 31:08 – Sourcing meat, estrogens in meats, and mold estrogen Zearalenone 35:45 – Plastic containers, BPA, and pthalates 40:32 – Soy, flax, and phytoestrogens 46:25 – Biggest sources of artificial estrogens 52:55 – How to get rid of artificial estrogen in your body, and saunas 57:46 – Anthony’s current research 59:40 – Where you can find Dr. Jay Website: https://www.ajconsultingcompany.com/ Good products to use: https://www.ajconsultingcompany.com/whatiuse.html Book: Estrogeneration

Transcribed - Published: 24 July 2018

We're back with Episode 402 of the Paleo Solution Podcsat - Q&A #8 with Robb and Nicki. And don't forget to submit your own questions for the podcast here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Show Notes: 1. [2:48] Diet after colectomy Neil says: Hi Rob, I have recently just had emergency colectomy surgery (unzipped the front of me) so I have 2 questions I hope you can help me with, first; how should I structure my diet I.e food choices, I’m still having lots of loose stools and food still isn’t digesting properly, feel like I need to slow down the process. Second one, I’ve lost a hell of a lot of weight nearly 20 lb in 2 weeks, so I’m keen to start some sort of exercise routine, how would you ease back into it and over what timescale Many thanks, keep up the good work Neil 2. [7:06] Blood sugar Rodi says: Hello, real simple question. I've listened to Robb talk about it being beneficial to not exceed 6.4mmol/120mg/dl 2 hours after a meal but does it matter how high my blood sugar goes before that 2 hour period if it it's at an acceptable level come that 2hour threshold. I always find my blood sugar below 6.4mmol by 2 hours but I sometimes notice it is above that at around the 1 hour mark. Hope to hear back soon. Regards Rodi Notes: https://www.specialtyhealthwellness.com/offer/robb-wolf-wired-eat-panel/ 3. [10:39] Question on PSMF vs. a low protein fast day Andrew says: Hi Robb (and/or trusted associate), I signed up for the Keto Masterclass last week but have been following you (figuratively) since April of 2013. My goal back then started with Health and Fat Loss as I had gained some weight when our 3 kids were born in 6 years. At that point I started Paleo, and after 3 months I felt so good, and was "the healthiest patient in the clinic" according to my doctor when I went in to get bloodwork, that my focus changed to improve body composition without sacrificing health. I'm okay with where I'm at now but hoping this keto approach will get me over that last hurdle. I had a dexa last year and was at about 22% body fat, would like to get under 15. I'm 6'0, about 200 lbs, and 39 years old. I've tried all different things over these past 5 years (always keeping Paleo as a backbone) but haven't been able to get there. So that's my recent history in a nutshell. I'd love some advice on something new I wanted to try out along with this new keto approach. I've been all-in on with the restricted eating window for the past few years (about 16 hr fasts or more) and was thinking I'd mix in a low-protein day on Mondays. I liked hearing what you had to say about giving your body a break from processing proteins for one day a week. I heard Ben Greenfield advocating for that as well. But then I heard your most recent podcast on PSMF with Emmerich and that seems to make a lot of sense too. So, for someone who is doing keto and has a focus on getting from 20% body fat to sub-15% body fat, which approach would you suggest? A 1-day protein fast, or a 1-day PSMF? Or both? I think I could do both if you dont think that's too much. Thanks for your time! 4. [19:05] Help me understand Healthy Oils! Trent says: Hi Robb, I love fat. However, I find myself "afraid" of many oils and really limit myself as much as possible to your recommendations. What is your take on a recent Men's Health article promoting the Nordic diet, and it's focus on rapeseed (canola) oil? The article touts the benefits of this oil, but it has been on my naughty list! In other news, one of my treats always has to be potato chips, and I often look for variations. One such is the brand Boulder Canyon, which uses avocado oil in the frying process. Do these chips offer me any solace, or does the high heat from the deep frying end up spoiling all the goodness that avocado oil has to offer? I love your work, thanks for all you do! 5. [26:07] Keto and lifting Nate says: Hey Robb! I have heard you talk in the past about some activities not jiving with keto (crossfit, glycolytic) but what other activities does this encompass? For someone who wants to get into lifting (namely a bodybuilding type routine) are there any conflicts/considerations that should be taken into account: such as high reps and glycogen depletion, workout frequency/length, etc.? 6. [28:12] Overtraining question Dustin says: Hi Robb, my name is Dustin . I’ve recently started listening to your podcasts. I have a question that has been really troubling me and after listening to your podcasts ( on episode 14 now) I’m hoping you can give me some advice . I’m a marathon runner , and just enjoy working out for personal health . I work a full time job as a machinist . For 12 hours 4 days a week I’m constantly on my feet, constantly lifting heavy metal parts 75+ pounds . Im worried that if I’m doing all of this heavy lifting and moving everyday that I may not be benefiting from any workouts because of the lack of rest my body gets due to work. I’ve recently adopted the paleo diet hoping that eating right will help. But I still worry it may not be good enough . I dropped my workouts down to only 2 days a week. Focusing primarily on core workouts and the big 3. Dead lifts, bench press, and squats. Then I also run 3 times a week. Can you please give me some feedback on how I can optimize all the work I’m putting in if I’m working this hard labor job . I feel as tho this is a question that a lot of people in my line of work could relate to. I hope to hear back , love your podcasts. It’s all I listen to while I’m at work !

Transcribed - Published: 17 July 2018

For Episode 401 of the podcast we're here with Q&A #7 with Robb and Nicki. And don't forget to submit your own questions for the podcast here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Show Notes: 1. [3:41] Fasting and silent reflux Kristin says: I can't thank Robb enough for the impact he has had on my health! I have been following him for years, i was paleo for 5 years before doing the carb tests in Wired to Eat. Much to my surprise, i was sensitive to every single carb i tested. I immediately went the keto route, and have been so thankful. Not only have i lost 32 lbs and feel a lot better, this has greatly benefited my vision. I have retinitis pigmentosa, and i was shocked by how much worse my vision was during the carb testing. I feel that learning this will definitely help prevent my vision loss from progressing as rapidly as it would have with higher carbs. My mom is almost totally blind, so i am doing everything i can to prevent the same fate. After about 8 months of keto, i discovered i have silent reflux. I was baffled, as i have never had any problems like this before. I tried everything, the supplements, raising the bed, eliminating foods, and nothing helped. Then, we went on an 8 day cruise, and my reflux wa gone! It dawned on me that i was eating three meals a day, instead of my usual two within a six hour window. I have continued to eat three meals a day, since returning home, and still no reflux! My problem is that my fasting blood sugar is higher than it was while i was fasting. It's not terrible, but i am noticing a bit worse vision while it is higher. I am normally in the 70s or 80s, and now am regularly in the 90s. What is your thought on a possible correlation between fasting and silent reflux? I am a healthy weight, don't drink, don't smoke, and don't even drink coffee. I started fasting about a year ago, so that wasn't anything new. I likely had reflux for awhile before i realized it. Another side note, like Robb, i was also on a form of tetracyclene for many years as a teenager. Is SIBO something i should consider as a cause of the reflux after that much antibiotic use? Sorry this is so long, i just felt some of the details were necessary! I really appreciate everything you do, and i can honestly say you have tremendously impacted our entire family's health! Notes: Specialty Health blood work link to Dr Ruscio's book Healthy Gut, Healthy You 2. [9:52] Keto protocol for lower belly fat / excess skin? Peter says: Hey Robb and Nicki, I'm loving the return of the Q&A -- and especially the addition of Nicki (now I can get my girlfriend to listen without her feeling like I'm jamming my male-centric "unorthodox" health podcast down her throat -- no offense Robb, but now she can relate). I've been Keto for a while, loved the tips from the MasterClass and recently finished the Ketogains bootcamp, with Luis -- both lead to a big transformation, 22 percent body fat down to 13 percent and still going. Only lost about 4 lbs, but put on a bunch of lean muscle. Here's my question -- most of my fat is held in my lower belly flab. I've never been this lean, but I've also never been super fat. Nor did I lose a bunch of weight really fast -- point being, I'm not sure if I'm dealing with excess fat or skin, but I don't care cause it's flabby. Plainly put, how can I get rid of this? I swear at one point, I heard you (Robb) talking about a ketogenic diet with limited protein and prolonged fasting for obese people that have lost a lot of weight and have excess skin -- even in place of skin surgery... I am curious could this approach possibly be a good protocol for getting rid of last amounts of skin/flab/fat once one has achieved a desired body comp -- for example if I get to single digit body fat and still have the flab, could I bump up my fat macros and reduce protein? If so, what might those macros and the protocol look like? Basically, I want to look like the shredded, and tight, animal that is always timidly posting shirtless selfies to the dasrobbwolf instagram account... You know, the "Writer" that killed an Elk with a stick on I, Caveman... I'll have what he's having... Anyways, love what you all do. You've been the pioneers of a revolution and helped a lot of people. Keep up the great work. 3. [21:45] Terrahydrite Mike says: You guys know anything about Terrahydrite? Good, bad, snake oil? 4. [23:28] Emu Oil Dawn says: I have listened to a couple podcasts about Walkabout Emu Oil and how great it is. I haven't been able to find where you've ever mentioned this supplement. What are your thoughts on it? If it is as great as it sounds, then would you still have to take fish or cod liver oil or could you just take the emu oil since it has omega 3's? My main goal to assist my paleo/keto diet in fighting inflammation from PCOS. 5. [26:25] Avoiding sunburn during excessive sun exposure at work James says: CONTEXT: 26yo Male, eating full paleo, lifting 3-4 times a week and working an outdoor labour intensive job. Moderate to high carb intake on training days (100-150g) sub 50g cards on non training days. Northern European descent brown hair brown eyes, medium pale complexion - tans well. Recent vitamin d status test 42ng/mL GOALS: Avoid skin damage, gain as much benefit from outdoor working as possible. Hi Robb and Nikki, Really enjoying the q&a format, here's my input.. I travel a lot for work, in the coming months I'll be travelling to some fairly hot, sunny countries: Mexico, Chile, Pakistan. My work involves me being outdoors at sports stadiums for full days on end with very little shelter and due to my Northern European genetics I don't do well with intense sun exposure in the short term. However having previously lived in Australia for a year I adapted well, being able to moderate my exposure, and within a few months was able to spend hours outside without burning. I would like to avoid using sunscreen where possible and enjoy the full benefits of the sun on my skin during my working days, as such how can I pre-condition my body to tolerate these intense bursts of sun exposure when I live in a predominantly cloudy, cold country? I'm thinking vitamin d supplementation, possible intelligent use of UV tanning beds? Any dietary tweaks worth considering? Thanks in advance, kind regards James - hope there's no flies in here! Notes: 1-https://sundots.com/ polypodium leucotomos 2-https://www.consumerlab.com/answers/do-any-supplements-help-prevent-sunburn-or-skin-damage-from-sun-exposure/supplements_for_sun_damage/ Zeaxanthin: https://amzn.to/2KOqLH3 I, Caveman episode where Robb takes down the elk: https://www.discovery.com/tv-shows/curiosity/full-episodes/i-caveman-the-great-hunt

Transcribed - Published: 10 July 2018

We're back with the big 400! For this episode of the podcast we have guest Dave Feldman. Dave is a software engineer that began researching cholesterol and lipoproteins. If you want to learn some new info about cholesterol and lipoproteins, this is a super interesting one! Show Notes: 1:47 – Summary/Pre-Intro 3:19 – Dave Feldman Intro and background 4:45 – Cholesterol/Lipoproteins change and keto 10:30 – Dave’s experience with drastically changing lipoprotein number 12:00 – Role of lipoproteins and cardiac events 20:24 – No good reason to have high energy in the blood 23:50 – Engineering view of the human operating system 25:42 – Fat storage, and why lean people can have higher LDL cholesterol 28:46 – How to distinguish between lean person’s and overweight person’s lipoprotein patterns, and lean mass hyper-responders 33:02 – Dairy (saturated, monounsaturated, and polyunsaturated fat) and carbohydrate’s effects on lipoproteins 40:26 – Minnesota coronary experiment 41:50 – Don’t blame the mirror for how bad you look 44:25 – Dairy, hyperpalatability, and whole unrefined foods 46:12 – Dave recording cut out, send us questions for a part 2 followup with Dave Website: http://cholesterolcode.com/ Twitter: @DaveKeto Facebook: https://www.facebook.com/DaveFeldmanLC/

Transcribed - Published: 3 July 2018

We're back with Q&A #6 with Robb and Nicki for Episode 399 of the podcast. And don't forget to submit your own questions for the podcast here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Show Notes: 1. [3:24] Book recommendations for us nutrition nerds. Sarang says: Hey Robb, You have been successful in making me and thousands of guys like me to become total "nutrition nerds". We have all been listening to your podcasts from months/years and reading all kinds of books and blogs we can find to quench the thirst for more knowledge. For some reason, its a highly addictive subject and I'm thinking and reading about it most of the time. It would be great if you could list out some books that are knees deep in the science and not just superficial advice. The whole paleo/nutrition community would be thankful for that. Thanks in advance! Notes 1-Kung San: Men Women and work in a foraging Society- https://www.amazon.com/Kung-San-Women-Foraging-Society/dp/0521295610 2-African Exodus: The origins of Modern Humanity-https://www.amazon.com/African-Exodus-Origins-Modern-Humanity/dp/0805058141 3-The Rational Optimist: How Prosperity Evolves- https://www.amazon.com/Rational-Optimist-Prosperity-Evolves-P-s/dp/0061452068/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1529600750&sr=1-1 4- The Ascent of Money: A Financial History of the World- https://www.amazon.com/Ascent-Money-Financial-History-World/dp/0143116177 5-Lecture Notes on human metabolism- http://watcut.uwaterloo.ca/webnotes/Metabolism/ 2. [13:03] Liver Stress Maryann says: First, thank you and Nikki for all you have done and sacrificed to spread the message of clean eating and sustainability. Do you know of or have your read any research on possible liver stress associated with consuming the amounts of protein recommended in the keto gains calculator for a 57 year old female athlete? I will elaborate if you need more background information. Sincerely, Listener #7 3. [16:38] Protein needs Bodybuilding Keto - Muscle Gain James says: For an intermediate to advanced ketogenic bodybuilder/powerlifter looking to maintain muscle mass during a cut; what would be your initial recommendation on protein consumption? Same question for building muscle. Also: much research seems to have been done on fat loss. Are there any studies showing the performance of the ketogenic diet when t comes to muscle gain versus a higher carb approach? Maybe less muscle gain but fat free? 4. [21:33] Keto and true HIIT Greg says: Hi, I eat a Targeted Ketogenic Diet (TKD) and do Crossfit. I primarily consume more significant amounts of carbohydrates (max 20g for 195lb male) before doing classic CrossFit workouts where HIIT is part of the workout. I do this because: 1. I perform better than without the carbs. 2. I feel and recover better afterwards. 3. I am afraid of my body going catabolic because it can't get energy fast enough during workouts. A lot of what I've read about Keto and exercise deals with endurance workout and weightlifting. What is the best approach specifically for Keto and HIIT for optimizing performance and/or safety (avoid going catabolic)? Thank you! Greg 5. [27:12] A question about having carb withdrawal symptoms despite very high blood ketones. Rob says: Hi there, I was wondering if you could shed some light on my usual response to being in ketosis. I've been on a very strict ketogenic diet for about 6 months now. I've tested my blood ketones hundreds of times using an Abbot Freestyle meter and I'm almost always in the 1mmol to 3mmol range. I have experienced some of the commonly talked about keto symptoms such as occasional feelings of euphoria, appetite suppression (sometimes to the point of nausea if I've consumed a lot of fat), trouble sleeping due to that buzzing ketosis feeling in the body some speak of. The trouble is I don't seem to do well when my ketones are derived from my own body fat, or at least it appears that way. I say this because I still often feel classic "carb-starved" feelings if I haven't eaten (irritable, trouble concentrating, etc). Eating lunch solves that, but this seems strange given that my ketones could still be at 3 yet I experience those symptoms. Perhaps those very few carbs in the lunch are what my body wants or perhaps my body prefers ketones from other sources than my own body fat. What has pushed me to a breaking point is a water fast I attempted this weekend. I began my fast after lunch on Friday (extremely low carb high fat) and during the fast felt exactly the same as I have on any fast I've ever done pre-keto. It was really difficult. I was irritable, had headaches, trouble concentrating the exact same feeling as a carb withdrawal. I was testing my ketones frequently in the days leading up to the fast so it should have been a breeze, in theory. And yes, I took plenty of sodium, potassium and magnesium - it doesn't change it at all. To thicken the plot further, I tested my ketones regularly throughout the whole fast. On Friday night they were about 3mmol and by Saturday lunchtime they were up around 4. By Sunday lunchtime they were up at 5-6 mmol yet I still felt like I was in serious carb withdrawal! Is it possible that ketosis is just not for me? I've heard Dom D'agostino mention that a minority of people don't thrive in ketosis. Any help would be appreciated! Rob 6. [35:30] Keto and Picking a Primary Care Doctor Kilson says: Hey guys! Huge fan of the show! I just read through "Wired to Eat" and really enjoyed it. I think it is a really good "catalyst" for getting started in the right foot. I've been messing around with Keto for a while now. Almost 3 years ago I was walking around at 357lbs and found out about keto, started boxing and lifting and made it down to as low as 250lbs! After some injuries and some life struggles I flew back up too 300lbs. For the last few months I'm back on the grind and trying to make it back down to a weight I feel good at. Big part is thanks to podcast like yours! So thank you very much! Oh right!... The question... I haven't gotten a physical or seen a doctor in a while now. Maybe close to two years. I'm having some trouble picking a Primary Care Provider. What are some things you look for in a Doc? Do you use some sort of platform to find a doctor who is in the know about stuff like Paleo and keto? I really want to get on top of this and find a doctor. Im from New York which is flooded with doctors but not sure who to go with. Any suggestions on how to narrow the choices? THANKS! Notes: SteadyMD.com http://paleophysiciansnetwork.com/

Transcribed - Published: 26 June 2018

For Episode 398 of The Paleo Solution Podcast we have guest Derrick Johnson. Derrick is a multi-time national championship winning Olympic weightlifter, all-time American record holder, and founder and president of the Kings of Weightlifting. Show Notes 00:00 – Pre-intro and summary 3:17 – Derrick’s background and how he started olympic weightlifting 6:54 – Sports background 9:06 – Nutrition, painkillers, and knee surgery 11:57 – How low carb and keto got on Derrick’s radar 17:12 – Controlling inflammation 17:51 – Winning championships and breaking records 20:36 – Nutrition first and what Derrick is eating 31:30 – Food with Derrick’s family 32:56 – Derrick’s training 37:00 – Coaching and dealing with hard charging athletes 40:54 – Olympic weightlifting and kids specializing in sports 43:14 – Periodization and movement variability to prevent injury 45:00 – Where to find Derrick Derrick Johnson: Twitter: https://twitter.com/4derrick Facebook: https://www.facebook.com/4derrick/ Instagram: https://www.instagram.com/4derrick/ Kings of Weightlifting (Derrick’s Non-Profit, free after-school Olympic weightlifting program for underprivileged youth with the goal of strengthening the community one kid at a time.) Website: https://www.kingsofweightlifting.com/ Facebook: https://www.facebook.com/TheKingsOfWeightlifting/ Instagram: https://www.instagram.com/thekingsofweightlifting/

Transcribed - Published: 19 June 2018