Podcasts about keto masterclass

Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News Topic: Fatigue and Pain Sent Her to the ED: Medical Mystery Solved Show Notes: Dr. Michael Ruscio Aglaee Jacobs M.S., R.D.: Digestive Health With Real Food Questions:    Intestinal Methane Overgrowth Keri writes: Gluten tag from your old home of New Braunfels! I really appreciate you two and your no nonsense, but super informative podcast. It always hits home for me. I have gone back and forth between keto and carnivore since 2019. Felt great at first, but the last 18 months have had weight gain, bloating and constipation. Never really had a weight issue before. I'm 5'7” and have averaged 135 pounds pretty consistently. I was referred to a gastroenterologist, did the breath test, and tested very high for intestinal methanogenic overgrowth (IMO). The doctor gave me a two week dose of xifaxin and that was it. No other protocol or follow up. I just finished the antibiotic with no relief. I am an active 52 year old, weight train 3 to 4 days a week, take my dog for a hour walk almost every day, gets lots of Texas sun, drink only water with LMNT of course. My two part question to the both of you is how in the world was I blessed with this lovely methane bug and is there any way to rid myself of it? Any supplements? I am taking berberine. I also have hypothyroidism and take desicated thyroid for that. The more I research, the more confused and overwhelmed I get. It seems it's a little different from your standard SIBO. I've heard some doctors say to follow fodmap and others go all the way to carnivore. Any suggestions would be super appreciate, as I value your insight greatly.   All the knowledge, how to implement it Tracie writes: Hey Robb and Nikki, I've been listening to your podcast since my first rebel reset back in 2021 and have greatly appreciated the work that you do and the community I have found here at the healthy rebellion. I feel like I have all the knowledge that I could ever need to optimize myself, but I'm still not implementing it in the right way to improve my body composition. I feel like I've been doing B+ work since 2021, and A+ work for the past 3 months but I haven't seen any results. I'm a type A personality but I've learned to forgive myself for not being perfect, and have added a little meditation in my life. I'll lose 5-10 lbs and then it always comes back. I'm 33, female, 5'4", and 175 lbs. I was 125 lbs when I was vegan in college at 20 but of course had no muscles and mild anemia, I figured that was still a healthy target weight for me. I don't even care what the scale says, I just want to look good naked! I slowly gained weight over the last decade due to burritos, pizza, beer, stress, and smoking. I really was a hot mess until 2020. I've been approaching my failure through the lens of Boyd Eaton's evolutionary discordance hypothesis. I'm wondering if it's appropriate to tackle body composition issues using the old evolutionary discordance hypothesis, and if there have been any recent updates to it?  I figure I'm not losing weight because my nutrition/exercise regime is still too much of a departure from the ancestral model but I've been eating paleo since 2021 and feel like I have balanced my 4 pillars. I'm taking Chris Kresser's Adapt Natural bundle to cover the declining nutritional quality of our foods. I use 2-3 sticks of LMNT a day, sometimes an extra to compensate for the hot and humid east coast summer. I Started doing Paul Saladino's animal based thing in August 2022 and it was great post gut dysbiosis (that was October 2021) but I also feel like the fruit and dairy are not helping the body composition. I hate to not eat them since they are nutrient dense and I do like how I feel. I went to see Dr. Ruscio for the gut dysbiosis and feel fully recovered but my relationship with vegetables has never been the same and Paul caters to that. I see people rocking the vegetables in the healthy rebellion though and I sometimes wonder if I could do keto, although I do suffer from hypoglycemic episodes and get really lethargic when I try to get down to 25 grams of carbs. I have taken the Keto Masterclass. I feel like my electrolytes are on point though so I should be lethargic, and I love salting my food and eating salty olives/pickles. I only drink 12-18 ounces of coffee day, so that doesn't seem like the culprit.  What really annoys me and why I decided to write to you is because I am now exercising the most I ever had in my life and still not slimming down. I still just look puffy all over. I hike 5-7 miles a week with a 10-15 lb backpack, and one of those hikes is up a small east coast mountain. I get 5 miles of walking in most days a week, I run 3-4 miles a week 1-2 miles a day on top of the walking, and am now adding BJJ 3-4 hours a week, I don't lift weights and know this would be huge but I don't know how and cant afford a personal trainer yet. Hoping the BJJ does the trick, my training load is high but its enjoyable. I have used chronometer to track what I'm eating periodically, so I know I get 125+ grams of protein, 120 from animal sources (lots of steak, chicken, and pork) but I do eat 2300 calories easy. I'm doing 120-150 grams of carbs from mostly fruit, an ounce of maple syrup sometimes or a few tablespoons of honey also contribute. Diana Rogers suggests 1500 on her sustainavore course as a starting point. How many calories should I go for? That's got be my issue, I'm eating enough calories to maintain weight and I got to go into a comfortable non-lethargic deficit. Advice would be much appreciated!   Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don't. Click here to get your LMNT electrolytes Transcript: Coming soon!

Today I present you with the keynote lecture from my appearance at the 2023 Hybrid Health Summit in Miami, FL. My speech is all about Ancient Healing Strategies: The Power of Ketosis and Our Innate Intelligence. Watch the full lecture here: https://youtu.be/HFqWUPBav6w

Today, I am blessed to have here with me Dr Nick Bitz. He is a Doctor of Naturopathic Medicine specialising in Ayurvedic medicine. He is presently the Senior Vice President of Product Development at Neurohacker Collective, a company that uses complex systems research to create revolutionary solutions for health and well-being.

Yes, you can have fruits on the keto diet! Watch for the best low carb fruits for fat loss. In this episode you'll discover the best and healthiest fruits to keep you in ketosis and continue with your weight loss journey. This list of keto fruit list will surprise you!

Today, I am blessed to have you here with me Chris Irvin. He is a researcher of health and an educator whose sole focus is on low-carb and keto diets and their effects on health and human performance. He is also a writer and the author of Keto Answers, Mommy Do I Have to Eat This? 

Ben Azadi reveals 5 bio hacks to burn fat, boost energy, and increase health span and lifespan. This is the full lecture recorded at The BioHacking Congress, Miami, Florida October 2021. This Ben Azadi Biohacking lecture was reveals 5 ways to start biohacking today. This ben Azadi lecture was taken at the biohacking conference 2021 in Miami, Florida at the BioHacking Congress. Register for my FREE upcoming Keto Masterclass: http://www.ketosismasterclass.com Learn more about BioHacking Congress: http://www.biohackingcongress.com Order Keto Flex: http://www.ketoflexbook.com -------------------------------------------------------- / / E P I S O D E   S P ON S O R S  PureForm Omega Plant Based Oils (Best Alternative to Fish Oil): http://www.purelifescience.com Use ben4 for $4.00 off. Upgraded Formulas Hair Mineral Deficiency Analysis & Supplements: http://www.upgradedformulas.com Use BEN10 at checkout for 10% off your order.  Paleo Valley beef sticks, apple cider vinegar complex, organ meat complex & more. Use the coupon code KETOKAMP15 over at https://paleovalley.com/ to receive 15% off your entire order. Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list.  *Some Links Are Affiliates* // F O L L O W ▸ instagram | @thebenazadi | http://bit.ly/2B1NXKW ▸ facebook | /thebenazadi | http://bit.ly/2BVvvW6 ▸ twitter | @thebenazadi http://bit.ly/2USE0so ▸clubhouse | @thebenazadi Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Ben Azadi disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility of statements made by guests. This podcast does not make any representations or warranties about guests qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician.

How much protein can one absorb per meal; Thru hiking, backpacking, and paleo/ketogenic diet; Keto Masterclass - Recalculate Macros; Pregnant or breastfeeding metabolic health; No issues Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here   Show Notes: News topic du jour: A giant solar farm sounds perfect, right? Not quite. 1. How much protein can one absorb per meal? [20:09] Leslie says: I am a 70-year-old female.  Paleo and low carb for many years. Avid podcast listener and book buyer - love all of yours!  Don't want any more sarcopenia than I already have.  Followed your advice and went on the Ketogains macro calculator that recommends about 100 gm protein per day.  But I'm also working on lowering insulin by only eating 2 meals per day.  Searching tells me that bodybuilders think they can only absorb 30 gm per meal.    I eat berries, collagen, protein powder (grassfed!), goat kefir and powdered multi vitamins mixed together along with 4 oz meat and 2 eggs for breakfast around 11 am.  For dinner I eat 4 oz meat with some Amy's organic soup and sometimes a salad.  I am not aiming for ketosis, just low carb. I could stand to lose a few pounds, but at 5'4" and 135 at my age I am OK but would like more muscle or at least not lose any more.  Should I add a third meal for some of the protein or perhaps redistribute the protein amounts?  Thanks! I do this workout about once a week, https://www.youtube.com/watch?v=dBbPsJKq9uM     1 hour of Zumba about 3-times per week and miscellaneous other exercises.  Before Covid I did more, including some blood-flow restriction  which seems to work on the same principle as the video I linked.  I feel like it takes about a week for me to recover enough to want to do the video workout again.  I don't do the lifting-the-bag part of the workout - my back isn't perfect.  I also recently added Esther Gokhale's daily workout (1,2,3 move) and should add the associated weight workout as well.  I liked Doug McGuff's concepts and have listened to the IHMC podcasts as well as Peter Attia's stuff.  Like I said, I am an avid podcast listener!! 2. Thru hiking, backpacking, and paleo/ketogenic diet [25:08] Matt says: I have been following a paleo diet for 5-6 years now, and transitioned to a ketogenic approach at the beginning of this year.  Since then I've been able to maintain a much lower  body weight than ever before in my adult life and my endurance and fitness levels (and to a lesser degree strength levels) have been better than ever before.  These past couple years I have gotten more into thru hiking and backpacking and have been planning some longer hikes and a long term goal of doing the entire appalachian trail.  My question is; to your knowledge is there anyone developing programs or templates on planning long hikes primarily utilizing ketogenic and paleo foods?  Everywhere you look when planning thru hikes the advice is largely the same (granola, oatmeal, instant mashed potatoes, and candy for 'energy'), but it seems obvious that 6 months on a trail requires primarily oxidative phosphorylation, and KD or paleo seems to be an obvious choice.  Information on the topic seems pretty slim, especially when it comes to planning and packing for at least a weeks worth of sustenance that would be necessary when out in the wilderness.  With as many ultra runners and endurance athletes beginning to tout the benefits of KD, I am wondering if there are any thru hikers doing the same thing? I don't know if you have addressed this in podcasts or blog posts in the past and I just missed it.  Seems like it could be an interesting topic, and maybe another area where some thought leaders can emerge. https://robbwolf.com/2020/08/17/fat-fueled-sheep-hunting-with-gina-shively-salty-talk-019-thrr/ 3. Keto Masterclass - Recalculate Macros? [28:59] Kyle says: Hello, I'm hoping to ask a quick question about the Keto Masterclass. I'm into my fourth week and feel I'm doing relatively well.  I've got a spreadsheet where I track all my food, stay on track well although I do have a Perfect Keto Whey shake for breakfast everyday.  Not ideal but helpful given my vocational and avocational commitments.  Four weeks in  and I've lost 8 pounds and am in nutritional ketosis based on measuring blood ketones.  One of the cookbooks I've picked up mentions recalculating your macros periodically.  I've done that and it drops my macros slightly based on weight loss to date.  Seems reasonable to me, but is this something you also recommend doing? Thank you for your consideration. Sincerely, Kyle 4. Pregnant or breastfeeding metabolic health [32:57] Becky says: First off, screw any haters you get for your "salty" rants in The Healthy Rebellion Radio. More people with platforms like yours need to speak out. The hypocrisy, the nonsensical rules (bars are open but kids can't go to school), the suppression of seemingly effective CHEAP widely available prophylaxis and treatments....its all SO INFURIATING and it is so good to hear both of you question what is happening on your platform. THANK YOU. I've unfortunately had to distance myself from a few health "influencers" that I once really respected who have gotten very SJW and holier than thou this past year, so I am thrilled that I finally started listening to your podcast and seem to have found some kindred spirts. Definitely makes me want to join the Healthy Rebellion too, which brings me to my question... I am 37, work out moderately (strength training 2-3 times a week, trail running or walking 1-2 times a week), get lots of outside time, pretty good sleep, and eat 80-20 primal (stick to whole foods, but will indulge in ice cream, white rice, or other no-nos on occasion). The primal eating with a focus on protein and fat has done wonders for my hunger and "hangry" symptoms, which used to be a constant plague (who knew that a breakfast of Cheerios, skim milk, and a banana did not a satiating meal make). However, I've always been about 20 lb overweight, and still feel the need to eat every few hours to avoid irritability, brain fog, and shakiness. This tells me I'm definitely not metabolically healthy, which is my ultimate long-term goal (although weight loss would also be nice). However, I'm currently 6 months pregnant with my second child. I plan to breastfeed this little guy for around 2 years like I did my first, who I weaned when I was about 10 weeks pregnant. In other words, I've been either pregnant or nursing now for the last 3.5 years, pretty much ever since I discovered "Wired to Eat" and a more paleo lifestyle. Healthy pregnancy and breastfeeding are my top near-term priorities, therefore I don't think doing something like going full keto would be right for me, but I would love to start the journey towards better metabolic health. Where should I start? And, related to the Healthy Rebellion, I'd love to join but am not sure it will be worth it in the near-term given my current maternal journey. Are there resources in THR that would apply to pregnant or breastfeeding mamas as well? Thanks, -Becky PS One of the things I've struggled with a lot through both pregnancies and breastfeeding has been a feeling of dehydration. I would have mornings where I woke up feeling hungover when not a drop of alcohol had been had the night before. I got a LMNT free sample pack about a month ago and LOVED IT. I feel such a huge difference in energy, thirst, and a lack of headaches. This is exactly the product I've been looking for since moving to the tropical island where I now live! Thank you! https://lilynicholsrdn.com/real-food-for-pregnancy/ 5. No issues [38:02] Park says: Hey, I've been listening to a variety of podcasts over the last ten years and it's always amazing to me how many people have issues with so many foods or can't lose fat or have low testosterone, etc. Without sounding like a giant douche, I think it's time we hear that someone has no issues and everything is fine. I'm 62 and have no idea what my testosterone is or my LDL or any metric. I drink  too much beer, but despite this I'm lean and my libido is humming along nicely. I've done IF for almost ten years,  eat mostly paleo-ish and do compound movements three days a  week. I realize it's oversimplification to assume that my protocol should work for everyone else, but damn, it's so shocking that so many people seem to struggle. When people chime in with their protocols, are they not being entirely truthful? It seems that the basics should work more often than they do. Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download a copy of this transcript here (PDF)

Vitamin D while pregnant, Fungus and Mycotoxins, Post workout insulin, What to ask for to get the most impactful blood test, Calcium supplementation on a carnivore diet. Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here   Show Notes: News topic du jour: Reaction of Human Monoclonal Antibodies to SARS-CoV-2 Proteins With Tissue Antigens: Implications for Autoimmune Diseases 1. Vitamin D while pregnant [27:55] Lori says: Hi Robb and Nikki!  I have heard you mention in the past that you are a proponent for using tanning beds to improve vitamin D levels.  I have also found this to be helpful at keeping my levels up in the winter months and have seen big improvements at fighting off the winter blues.  However, I am pregnant so I am curious if this is a huge "no" and I need to only rely on my supplement?  The supplement alone has never been enough to keep me out of the lull in mood that I experience in the winter. I am currently in my first trimester of pregnancy.  I have Native American heritage, so I am fairly dark complected and do not burn easily.  I live in Texas which may be slightly better for UV exposure, but work 5 days a week indoors so it is guaranteed that during the winter my sunlight exposure plummets.  Should I just suck it up and deal with the mood and only take a supplement?  Or would a couple days a week of tanning bed be ok to get me through the next few months during my first and second trimester? Thanks for your input! 2. Fungus and Mycotoxins [32:17] Sean says: I have been following you guys for many years now, listened to All your podcast episodes (Paleo Solution up to Rebellion Radio)! I don’t remember you guys talking about the role Fungus (Candida) plays with all this metabolic disruption. Diabetes, Cancer, Arthritis, Alzheimer, Lupus… Perhaps we have a Ptolemy science understanding of metabolic disorders? I recently found “Know the Cause” ~ and Doug Kaufmann’s ideas on the subject, sorry but he has made me second guess what’s really going on. I'm curious how deep is this “mycotoxin” problem? I understand and generally tend to agree with you on the Bulletproof coffee is great marketing, but until I get definitive understanding of the real causal problems of Fungus in general...I remain neutral, smooth talking salesman must be scrutinized all times. However it’s the only “root cause”  theory that I’ve heard that could make sense. Not the insulin resistance theory, which could be proved if we actually measure the insulin levels, before during and after, injecting mycotoxins into mice and rats to give them diabetes! Darn circular logic!! 3. Post workout insulin [37:04] Chris says: Hi Robb, I was wondering about post workout insulin Spike. Did the Bros have it right with spiking insulin post workout with high GI carbs to get more muscle? Or should we keep insulin on the low side so we don't get more fat? Thanks! 4. What to ask for to get the most impactful blood test [41:28] Nate says: Hi Robb and Nicki, I plan on getting a blood test through my doctor. I'm guessing all blood tests are not created equal. So do I simply ask for a "blood test", or do I ask for a blood test that measures "xyz"? And if the ladder, what would be your "xyz" to get measured? And also please provide an optimal range for each. [More info below if it is helpful] For context on what I'm personally looking to accomplish: I'm a 33 year old male, been off and on with Keto for years, Keto is my holy grail for getting back to my prime condition (following your Keto Masterclass regimen of higher protein, adequate sodium, and not-so-crazy-on-the-fat has been the most effective and enjoyable way for me). I've been fully back on a good Keto regimen for two months now. I'm 5 10, weigh 210 lbs, but muscular, at around 12-17% body fat.  I (thankfully) seem to put on muscle fairly easy from heavy, slow, and low rep weight lifting 1-2 times a week. However I'm still working to get this tire of fat off of my hips/waste. Other than that the rest of my body seems lean and muscular. My general Keto Mojo numbers are as follows: Ketones: 1.4-2.4 mmol/L. Blood glucose: 76-85mg/dl upon waking and I manage to stay in the 90s even after eating. And whatever these two things are: HTC 25-45% Hb: 8-14% I want to see in my blood work where I fall on the scale of optimal health while on Keto, so that I can spot problem areas or deficiencies. As I'm approaching my mid 30s I know testosterone is one thing I'd like to have tested, as I have felt like it has decreased (which I know you've mentioned happens when someone dives right into keto and weightlifting after being a chub). So, what would you ask your doctor to test for in a blood test? And what numbers (ranges) would you be absolutely thrilled to receive back from the test? Absolutely love the Q&A format. Longtime fan since 2012, books, Keto Masterclass, Podcast. I hope you and Nicki continue with this format. The episodes help me look forward to being successful on my diet. https://precisionhealthreports.com/ there is special pricing for healthy rebellion members - just one more reason to join THR :) 5. Calcium supplementation on a carnivore diet. [45:16] Saul says: Hey Robb, discovered your show listening to Paul Saladino podcast and I am loving it! Every time I learn something new, thanks so much for what you do! You are also a libertarian, that is freaking amaxzing! Hahaha Also love your interactions with Nikki!

[BEST OF BYWG] Robb Wolf NY Times Best Selling Author and creator of the Keto Master Class Robb Wolf, a former research biochemist is the 2X New York Times/WSJ Best Selling author of The Paleo Solution and Wired To Eat.  Robb has transformed the lives of hundreds of thousands of people around the world via his top ranked iTunes podcast, books and seminars. In this podcast, he shares how to look, feel and perform better in 30 days, how the city of Reno has saved $22 million, and is sleep the new frontier? He Was also a guest expert on our program, Pain Relief Project. In this podcast, he shares how his brand new program, the Keto Masterclass and how it can change your life. Click here : KETO MASTERCLASS .fusion-fullwidth.fusion-builder-row-1 a:not(.fusion-button):not(.fusion-builder-module-control):not(.fusion-social-network-icon):not(.fb-icon-element):not(.fusion-countdown-link):not(.fusion-rollover-link):not(.fusion-rollover-gallery):not(.fusion-button-bar):not(.add_to_cart_button):not(.show_details_button):not(.product_type_external):not(.fusion-quick-view):not(.fusion-rollover-title-link):not(.fusion-breadcrumb-link) , .fusion-fullwidth.fusion-builder-row-1 a:not(.fusion-button):not(.fusion-builder-module-control):not(.fusion-social-network-icon):not(.fb-icon-element):not(.fusion-countdown-link):not(.fusion-rollover-link):not(.fusion-rollover-gallery):not(.fusion-button-bar):not(.add_to_cart_button):not(.show_details_button):not(.product_type_external):not(.fusion-quick-view):not(.fusion-rollover-title-link):not(.fusion-breadcrumb-link):before, .fusion-fullwidth.fusion-builder-row-1 a:not(.fusion-button):not(.fusion-builder-module-control):not(.fusion-social-network-icon):not(.fb-icon-element):not(.fusion-countdown-link):not(.fusion-rollover-link):not(.fusion-rollover-gallery):not(.fusion-button-bar):not(.add_to_cart_button):not(.show_details_button):not(.product_type_external):not(.fusion-quick-view):not(.fusion-rollover-title-link):not(.fusion-breadcrumb-link):after {color: #0b5a9b;}.fusion-fullwidth.fusion-builder-row-1 a:not(.fusion-button):not(.fusion-builder-module-control):not(.fusion-social-network-icon):not(.fb-icon-element):not(.fusion-countdown-link):not(.fusion-rollover-link):not(.fusion-rollover-gallery):not(.fusion-button-bar):not(.add_to_cart_button):not(.show_details_button):not(.product_type_external):not(.fusion-quick-view):not(.fusion-rollover-title-link):not(.fusion-breadcrumb-link):hover, .fusion-fullwidth.fusion-builder-row-1 a:not(.fusion-button):not(.fusion-builder-module-control):not(.fusion-social-network-icon):not(.fb-icon-element):not(.fusion-countdown-link):not(.fusion-rollover-link):not(.fusion-rollover-gallery):not(.fusion-button-bar):not(.add_to_cart_button):not(.show_details_button):not(.product_type_external):not(.fusion-quick-view):not(.fusion-rollover-title-link):not(.fusion-breadcrumb-link):hover:before, .fusion-fullwidth.fusion-builder-row-1 a:not(.fusion-button):not(.fusion-builder-module-control):not(.fusion-social-network-icon):not(.fb-icon-element):not(.fusion-countdown-link):not(.fusion-rollover-link):not(.fusion-rollover-gallery):not(.fusion-button-bar):not(.add_to_cart_button):not(.show_details_button):not(.product_type_external):not(.fusion-quick-view):not(.fusion-rollover-title-link):not(.fusion-breadcrumb-link):hover:after {color: #f04900;}.fusion-fullwidth.fusion-builder-row-1 .pagination a.inactive:hover, .fusion-fullwidth.fusion-builder-row-1 .fusion-filters .fusion-filter.fusion-active a {border-color: #f04900;}.fusion-fullwidth.fusion-builder-row-1 .pagination .current {border-color: #f04900; background-color: #f04900;}.fusion-fullwidth.fusion-builder-row-1 .fusion-filters .fusion-filter.fusion-active a, .fusion-fullwidth.fusion-builder-row-1 .fusion-date-and-formats .fusion-format-box, .fusion-fullwidth.fusion-builder-row-1 .fusion-popover, .fusion-fullwidth.fusion-builder-row-1 .tooltip-shortcode {color: #f04900;}#main .fusion-fullwidth.

Paleo 30 Day Meal Plan for Testosterone and Sperm Health, Low HDL Levels, Protein Amount on Carnivore, Going “Higher” Carb for Fat Loss?, Cinnamon. Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS  Submit your questions for the podcast here Show Notes: ---- News topic du jour: Beyond Mitigation ---- 1. Paleo 30 Day Meal Plan [11:48] Victor says: Robb, My wife and I will be starting the Paleo 30 Days Meal Plan next Monday, June 1. We are both quite excited about it and the results we believe we will feel. One major issue that I wanted to get your advice on is the fact that I am trying to put on muscle mass over the summer break (I am a teacher and coach) before I return (hopefully due to COVID-19) to school in August. I am trying to raise my Testosterone levels after getting a blood test earlier this month at my Urologist office and while the tests were mainly normal they were on the “low normal” side. My plan is to do Double Kettlebell movements, short sprint workouts and of course the Paleo Nutrition Plan. We are trying to conceive a baby over the next 2 months (Hopefully before we both have to return to school in August - She is a teacher also). I have been told and researched that building more muscle as well as building overall strength will help increase my Free Testosterone naturally (Oh yeah I forgot to mention I will be 50 on June 20 - Former track and field athlete - 400 meters primarily - very lean build, CrossFit from 2012-2015, Kettlebell Training and movements primarily since Summer of 2015; My wife is 16 years younger than me). With all that said, do you have any additional advice as it relates to how the Paleo 30 Day Meal Plan and continuing eating Paleo afterwards will help me accomplish my goals? Increasing muscle mass, getting stronger and increasing my chances of fathering a child (sperm quality, count etc.). I am not sure how much the Paleo Nutrition Plan can or will address these issues but appreciate any advice you can give. Thank you. 2. Low HDL Levels [17:18] Matt says: Robb, I have now for the 3rd year in a row tested low for my HDL level, in the extreme level.  I am a 39 year old male 6'-2" about 215 lbs.  I also suffer from Ulcerative Colitis for 3.5 years since diagnosed.  This year my HDL was a 29 last year 28 and the year before 27.  I have been listening to you since I head you on Cleared Hot.  Do you have any suggestions what I can do I workout and try have a health diet and I cannot drop weight or get the HDL levels up.  my LDL is at a great level and my triglycerides are high as well. Thanks, Matt Sperling 3. Protein amount [22:13] Matt says: Hey Robb, Thanks for all of your work in the nutritional wellness space.  The nuance is real and you don't try and over simplify this complicated subject like many other voices out there, which I appreciate.  I enjoy how you start many of your answers with "Man, this is a tough one", because, let's be honest, very little in this space is very straight forward. But enough about you, let's talk about me.  I've recently started a carnivore diet to see how things go. My story is long and I won't get into all the details as they are not relevant to my question but for a little context/explanation, I developed pretty extensive vitiligo seemingly out of the blue about a year ago.  I'm tinkering with carnivore to see if I can get some improvement. I have seen some re-pigmentation already (it's been about 6 weeks). I've been learning quite a bit from Paul Saladino and am formulating my plan similar to his nose to tail approach. I'm about 160lbs, fairly low body fat (10ish percent probably) but would like to gain a few lbs of lean muscle so I'm shooting for roughly 175-185 grams of protein and 200+ grams of fat totaling around 3000 total calories. Protein sources are sirloin tip, egg yolks, whole sardines from frozen, bone broth, beef liver (chicken liver if can't find beef), beef heart, and beef spleen at this point. Still working to source some other organs as well .  Fat is primarily beef suet.  All of these (minus the sardines) are from local farms. I wouldn't call myself strict carnivore at this point, I do have some days of only animal products but I also add in some fruit and honey from time to time. All that said, my question is quite simple - should the protein target include the protein from the organ meats or should the 175-185 come only from lean muscle meats/egg yolks? I'm getting 6-8 total ounces of organ meats per day which equates to around 30-40 grams give or take.  Up to now I have included them in the total but if this is not right I should probably add another half pound or so of muscle meat per day. I've heard you talk about not including the collagen protein from bone broth in the total protein target but I'm unsure about organ meats. Thanks! Matt 4. Going “higher” carb for fat loss? [30:34] Chris says: Hi guys, I have been a long time listener, follower of the Paleo lifestyle, and a couple years ago, completed Robb’s  Keto Masterclass. I followed the Ketogains protocol, weighing and measuring, for several months. I lost a good amount of weight but was otherwise miserable - constantly “hangry,” terrible sleep, increasing anxiety, etc. I recently started working with a Doctor and Nutritionist I found thru the Paleo Physicians Network. After looking at bloodwork, the Doctor referred to me as a “sugar burner,” even though I had been on a low-carb or VLC keto diet for a pretty long time. The Nutritionist suggested I try carb-cycling thru either some back-loading, TKD or CKD type profile. I’ve been playing with the CKD thing now for a couple months, using a combo of Ketogains and Lyle McDonald  “refeed” macros. I haven’t been losing any weight, but I definitely feel better in the 24-48 hours post-refeed. This got me thinking back to the Keto Masterclass and Robb talking about some needing higher carb intake (did I mention my stress management is , and we have a toddler who won’t stay in his bed going on almost 4 years now?) This “carb-search” got me looking at things like (RP) Renaissance Periodization and WAG (Working Against Gravity). I know it’s marketing, but it seems like there are a lot of pretty significant transformations, but both seem much higher carb than many of us listeners might be used to. So, my question is, what gives?!?!?  Who should/shouldn’t try these types of programs and, if one wanted to just test it out, how long should I give it to gauge whether it’s working or not? Thanks! link to sarah's article: https://robbwolf.com/2014/03/21/carb-reloading/ 5. Cinnamon [36:33] Charlie says: In a previous podcast you mentioned in passing that cinnamon is toxic, but you didn't explain. Could you explain? My wife and I have only been buying ceylon cinnamon since then as you suggested, but I have no idea why, haha! Thanks again. Notes: Cassia cinnamon contains coumarin https://www.bfr.bund.de/en/faq_on_coumarin_in_cinnamon_and_other_foods-8487.html Sponsor: This episode of The Healthy Rebellion Radio is sponsored by BLUBlox. Studies have clearly shown that blue and green light up to 550nm is a potent suppressor of melatonin, which causes bad sleep and increases your risk of obesity, insulin resistance and cardiovascular disease. The Sleep+ lenses in BLUblox glasses are the most effective blue and green light blockers for after dark use, proven to block 100% of the light in this range and improve sleep after just one evenings use. BLUblox offers free global shipping everywhere, and they do prescription glasses, reading glasses, and non-prescription glasses for an amazing value. Go to blublox.com/Robb15 and use code: Robb15 for 15% off Transcript: Download a transcript of this episode here (PDF)

Trauma Recovery and Ketosis, Homebirthing, Coffee and Gut Permeability, Paleo to Agricultural Revolution Protein Timing, Eating For Your Genes (GenoPalate) Make your health an act of rebellion and join the community here. Please Subscribe and Review: Apple Podcasts | RSS This episode of The Healthy Rebellion Radio is sponsored by Athletic Greens. Whether you’re taking steps towards a healthier lifestyle or you’re an athlete pushing for better performance, Athletic Greens gives you the nutrients you need for your body to thrive. Jump over to athleticgreens.com/wolf and claim my special offer today - receive 20 FREE Travel Packs with your first purchase (value $79). These travel packs make it easier to cover your nutritional bases while you’re on the road. Go check it out at athleticgreens.com/wolf and claim your special offer. Submit your questions for the podcast here   Show Notes: Our book Sacred Cow is now officially available for pre-order.  The publisher is nervous about the Covid climate, with bookstores being closed, etc. They are being excessively cautious with the print run during this time, so please go ahead and pre-order now.  ---- News topic du jour: Methane: Accounting for both sides of the scale 1. Trauma recovery and ketosis [18:47] Lorena says: Hi Robb & Nicki! I've been following you for a few years an have FINALLY started the Keto Masterclass! Thanks for offering it during this global pandemic season. This is way more practical for me to dive into vs AIP at this time. I'm a psychotherapist specializing in trauma and am a student of Somatic Experiencing, a modality that draws on the body's innate ability to process and recover from traumatic experiences if we give it the time, space, and attention (super short synopsis). We focus a lot on incomplete fight/flight responses that keep us in cycles of trauma and thus high activation (muscle tension, gut issues, pain, and a LOT of other somatic symptoms). I'm going through module 2 where you explain the purpose of ketones and you say that this frees up the glycogen to "only be used when we need it." This makes me wonder if/how the over-consumption of carbs and thus always burning those carbs can perpetuate this sympathetic nervous system response keeping trauma survivors from being able to regulate themselves. I'll leave that there to hear how you would parse through that information and your wide ranging knowledge and will reach out with follow up if need be. I'm thinking this could be a very useful thing for me and my colleagues to consider, especially as we as a society come to grips with nutrition having MAJOR effects on our mood and mood regulation. I look forward to hearing your thoughts on this! Lorena Austin, TX :)   2. Homebirthing [25:39] Megan says: I’m pregnant with my first child and have been doing a lot of research on natural/home-birthing.  It makes so much sense to me to give birth this way and yet it seems so many people, including my closest friends and family, are resistant to the idea.  It would be super helpful to hear your perspective and how you decided to do it.  What factors did you consider?  Would you be willing to share your experience of having a home birth, and would you recommend it?   Megan, Boise, ID   3. Coffee and Gut Permeability [39:17] Laurel says: Hey Robb, Though I am sure you have seen this...in the light of it's take on coffee lowering iron, and not sure if the research mentions its relationship with gut permeability or not - haven't read the whole thing yet. As I don't hold back on coffee, and don't hear you saying you have seen any hard evidence to do so, I wondered what your thoughts were on the research linked below? Could be its only a negative if you are fighting this type of disease?? cheers, btw, love love love your and Nicki's show. https://www.researchgate.net/publication/337832528_38-month_long_progression-free_and_symptom-free_survival_of_a_patient_with_recurrent_glioblastoma_multiforme_A_case_report_of_the_Paleolithic_Ketogenic_Diet_PKD_used_as_a_stand-alone_treatment_after_f Note: https://www.cyrexlabs.com/   4. Paleo to agricultural revolution protein timing? [43:06] Max says: Hey Robb.  Our paths had crossed a  bit in the CrossFit hey days via Brian MacKenzie and CFE as I was an endurance athlete and coach for CFE for about 6 years.  Anyway, it was a long time ago but your teachings/guidance and books have been a boon of information and transformative in my understanding of nutrition. Anyway, I've been ruminating over a few things lately about paleo and wired to eat and all the circumstances around the various points of view and something occurred to me.  Up until about 5-10,000 years ago, all humans (in a 4 season climate) would have been only born in the Spring just like most large mammals.  Obviously life born into the early Spring and even into the late summer may provide exceptions, but for the most part, this 3-5 month time of the year would have provided the statistically safest time frame for survival after birth.  Taking this into account, then it is safe to say that only neanderthals/homo sapiens with large winter food stores (pre agricultural revolution, this would only mean moose, caribou, seals or the like in large protein resources) could actually provide enough food to sustain life in such cold winters.  Hence, perhaps these large gluts of protein intake in younger years is what would have built up such strong bone/muscle as seen in paleo man? Fast forward to all the skeletons and/or life like art images of the middle ages and most humans are almost a foot shorter and much smaller than paleo man most likely due to the lack of protein at these earlier ages in life as the agricultural revolution had provided an ability to harvest and store grain during harsh winters rather than only being able to find protein/fat in large animals. This same 'glut of protein' concept can be drawn into today and explain how humans are so much larger (think Lamar Jackson/Lebron James) and obviously fatter.  Spun forward into "OK, so who cares?", perhaps the timing of a strong protein access source (seasonal "gluts" from ages 2-12?) is also a possible prescription?  I know this falls into a very convenient "eat locally with the seasons" paleo based protocol, but I just can't get my head away from asking 'If essentially all humans were born in the spring (at some point) and then only had mother's milk and protein to eat at such an age until the following Spring, what are key observations about what this can tell us from a seasonal, age based macronutrient perspective?' Anyway, sorry to fill up your inbox, but wanted to thank you again for all your hard work and through this POV out. How the Mid-Victorians Worked, Ate and Died: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2672390/ 5. Eating For Your Genes (GenoPalate) [49:26] Mike says: So my question is about the gene testing for diet. I recently had the 23andMe do and sent that data to GenoPalate. Just wanted to know what you guys think about the idea of eating for your genes and these results  overall. I’ll include some screenshots. https://imgur.com/a/8E9bAMu   Transcript: Download a copy of the transcript here (PDF)

Hydration! LMNT raw vs LMNT with sugar, Eating and training around a busy schedule, Favorite Junk Food, and Carnivore Nutrients, Question on blood glucose levels, Caloric Deficit % Make your health an act of rebellion and join the community here. Please Subscribe and Review: Apple Podcasts | RSS This episode of The Healthy Rebellion Radio is sponsored by Vital Farms. Eating clean? Vital Farms Pasture-Raised Ghee is lactose-, casein- and gluten-free. Equipping you with the taste of butter and the functionality of a high heat cooking oil—perfect for sautéing your veggies. Visit vitalfarms.com/ghee for a chance to win a year supply of Vital Farms ghee for FREE. Download a copy of the transcript here (PDF) Watch the podcast video here Show Notes: News topic du jour: The cardiovascular risk reduction benefits of a low-carbohydrate diet outweigh the potential increase in LDL-cholesterol   1- Hydration!  LMNT raw vs LMNT with sugar [10:19] Don says: Hi Robb! I love LMNT and follow a LCHF diet and am focused on zone 2 endurance training for long days in the Alps (like summiting Mont Blanc recently, a 9 hour day). Could you clarify the difference of hydrating with LMNT raw vs LMNT with added sugar (adding a carb powder). It seems all the hydration powders come with about 16g of sugar. Even Pedialyte. Does adding sugar make one more hydrated, as they claim? Thanks! Don Coddington New York City   2- Eating and training around a busy schedule [14:38] Cathleen says: Hi Rob, I have been listening to your podcasts and I think they are great- tons of wonderful information. However I am having trouble taking the points that you have made about fueling before workouts and the keto diet and making them fit in my personal schedule. Due to my toddler son, the only time I am able to get into the gym is early in the morning at my 5:30am Crossfit class. I usually do not eat before my workout and just drink Jocko Discipline as a pre-workout. You have mentioned that it is ideal to eat breakfast first and then workout around mid-morning, but that isn't doable in my current schedule. I am currently eating the keto diet and taking in around 1,500cal a day. I am 5'8 and 145lbs around 18% body fat (looking to get to around 15%). My current eating schedule is : pre-workout at 5:15am, breakfast (postworkout meal) is around 6:45am when I get back from the gym, lunch around 12pm and dinner at 6:00pm. I feel like this working but I want to be sure it is ideal for me to still gain lean muscle mass. Any recommendations?   3- Favorite Junk Food, and Carnivore Nutrients [17:34] BJ says: Robb, Your podcasts, books, etc have had more impact on me than the other folks in the health space.  I follow many of them, but your products have been the easiest for me to understand and implement.  Thank you! If I may indulge, I have two issues to ask you about.  First one is relative to you.  What is your go-to cheat or junk food that calls your name the most?  How well do you fight that off?  What food/drink are you most allergic to...and do you still indulge occasionally or never?  Just curious how much we humans have in common with you.  LOL. Second issue is about the carnivore lifestyle.  Leaning carnivore has given me the freedom to quit worrying about what I'm going to eat.  It's so simple and takes much of the weight of planning off my shoulders.  With the paleo/keto plans, the variety of foods is tougher for me to manage.  That's not an indictment on pale/keto, it's just my experience.  For some reason, the less I worry about what I'm going to eat...the more benefit I seem to be getting regarding controlling hunger, cravings, calorie intake, time restricted eating, etc.  Just for point of reference, I don't buy fad diet products.  Whether it's keto/paleo/carnivore...I focus completely on real food. The current functional practitioner I'm working with is not up to speed on carnivore and really believes I'm missing out on important nutrients by not consuming x amount of vegetables on a keto plan.  With as many stories as you're hearing about positive results regarding weight loss and auto-immune issues...what is your opinion about the "missing" nutrients?  Are they magically showing up in people's systems?  What's happening?  Do you have an opinion on how these "crazy carnivore" folks are staying healthy? Thanks so much for reading.  Keep up the good work. Sincerely, BJ David Covington KY   4- Question on blood glucose levels [31:31] Bodhi says: I follow a paleo/keto diet, eating no sugar,  after eating BGL never spikes, however after a hard cardio workout BGL spiked to 162, today being the highest i’ve Seen after 36min of cardio, getting heart rate up to 150, I am female, 58yy with osteoporosis.. and think i’ve Found a clue to bone loss with spikes in BGL! Do you think eating some carbs before workout would work, maybe sweet potato? Thanks for any input and your time on this, I am trying this next Bodhi   5- Caloric Deficit % [36:00] Kristen says: I just completed the Keto Masterclass! I have been keto since February and recently had a stall of about a month. This course has been very helpful in getting dialed in. Fat loss has already started again. My question is: What is the appropriate caloric deficit percentage to use in the Ketogains macro calculator?  When I do it, it auto populates at 25% deficit and when Robb did it on the video his was auto populated at 10%.  What should I be shooting for? Thanks!

7 Day Carb Test, Strength/Endurance Balance, Tanning Beds, Introductory Resources, Saturated Fat on Keto Make your health an act of rebellion and join the community here. Please Subscribe and Review: Apple Podcasts | RSS This episode of The Healthy Rebellion Radio is sponsored by Perfect Keto. Perfect Keto makes eating keto easier. Perfect Keto provides clean low-carb bars, nut butters, and supplements, and the best keto recipes and info so you can keto with confidence. Go to http://perfectketo.com/rebellion10 and use code REBELLION10 for $10 off orders of $40 or more  Download a copy of the transcript here (PDF) Watch the podcast video here   Show Notes: News topic du jour: Shared by Joe Tsai, in The Healthy Rebellion: https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-butter-versus-margarine-whats-the-healthier-spread/?cauid=100503&geo=national&linkId=78510387&mc_id=us&placementsite=enterprise 1.  7 Day Carb Test - Why test in isolation? [8:17] Jason says: Hi Rob, When doing the 7 day carb test, why test a given food in isolation if it's never eaten in isolation? For example, when I tested rice I had my blood glucose spike to 166 after two hours; however, when I tested rice with a full avocado my blood sugar was 91 after two hours. I never eat rice in isolation so would you still recommend that I avoid it even though I seem to tolerate it when eaten with other foods? Thanks for your work and trying to spread the message of optimal health into the world! Jason   2. Balance Between Strength and Aerobic Endurance [11:42] Matt says: First, after being introduced to Dr. Michael Rose and his take on aging and longevity, I've started to look at that topic from a fitness perspective.  At the risk of over generalizing, it seems like keys to longevity from a fitness perspective are adequate strength coupled with a leaner body composition along with a strong aerobic base.  Coming from a crossfit background, i've always been attracted to "increased work capacity, broad times, modal domains etc" but have found over the last few years that strength and aerobic endurance appear to exert the most influence over the other metabolic pathways and that focusing on those two helps to improve the more anaerobic pathways more than vice/versa.  My question is: is it possible to determine where the tradeoff exists when trying to balance those two and how could the average person focus on periodizing those two aspects through the year.  For example, could we apply a metric to it, or ever begin to define "optimal" based on something like we should be able to run "x" pace at "y"  percentage of max heart rate and also be able to squat "x" percentage of body weight and do "y" number of pull-ups rather than just attacking random domains like certain "functional fitness" programs do, rather than dividing into strength or endurance camps and prioritizing too much of one or the other at the expense of the other. https://crossfitatlanta.typepad.com/CrossFit_Athletic_Skill_Stand.pdf   3. Tanning Beds [22:13] Michael says: Good morning sir. I was hoping you might provide more detail on your use of tanning beds (I believe I heard you use very brief exposures) Are these beds UVA or UVB? How long do you hop in? How many times a week? Could you unpack the risk/reward and strength of evidence regarding danger of using such beds? Thanks again. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2692214/   4. Short Introductory resources [30:01] Ginny says: Hi Robb, Thank you for the wonderful content you put out - I own Wired to Eat, just completed your Keto Masterclass, and love the Paleo Solution Podcast. I'm writing in today looking for some good introductory resources for someone looking to take small steps toward a healthier diet. A little context here: I've been paleo-ish for about 3 years, starting with whole 30, doing the 7 day carb test, and most recently moving into a keto experiment. However, my boyfriend is less nutritionally aware. For example, yesterday, he made 12 banana bread muffins, and as of dinner time has consumed 8 of them and nothing else. He's naturally thin and can kick my butt in almost any workouts, so he's felt less of a drive to change his eating habits (and I don't bug him about it). Plus, he doesn't even appear to feel bad when he lives off banana bread muffins. However, he sees how great I feel, and how much I love learning about my health, so he's willing to try. Plus, I often cook for both of us, and he sees how delicious healthy eating can be. He asked me for some good introductory resources that he can use to learn more about healthy eating. I would point him to Wired to Eat, but I think a book may be a big investment to start (I don't want him to quit too early). Do you have, or know of, something simple or short that could introduce him to the impact of food on his body? Thank you again for all you do! Ginny http://www.thepediet.com/   5. Saturated Fat on Keto [34:49] Diana says: Hi Nicki and Robb Is saturated fat something to try to avoid on Keto diet? I strive for coconut oil, avocado, and olive oil; but what about butter, fat found in bacon, sausage, cheese, red meats, etc? How much is too much? Thanks Diana

Low Carb. High Fat. Yes, it has a lot of steam behind it, but it's more than just a fad. Today's guest Jennifer Kleiman shares her story and just as importantly how she's not only lost 105 pounds, how she's normalized her blood sugar and do something else you've probably never heard of before - her insulin resistance and c-peptide levels are now testing as a complete non-diabetic. The best part is, she shares how she did it step-by-step. Now if you'd like access to the FREE 21-Day Blood Sugar Transformation Challenge you can get it here: https://lifeovertype2.com/21days/

In this episode Jessica answers some of the questions that listeners are asking about and some of the issues she sees coming up on social media regarding Ketogenic diets and lifestyle.    To learn more about the doing Keto the right way sign up for her Keto Masterclass at www.JessicaTye.com   Thanks for listening! 

In today's episode Jessica opens up and talks about how she really feels about the "Keto Diet"! Don't miss this one ;) Interested in learning how to "keto" right and figure out what your nutrition should look like for YOU? Take Jessica's 6 week "Keto Masterclass" nutrition course to learn how to avoid all of the pitfalls and make your lifestyle work for YOU! www.JessicaTye.com Currently only $97!!!  Thank you for listening :)  Jessica  

More info about my guest: My name is Tracee Gluhaich and I am an Integrative Health Coach and Personal Trainer in California. My new book. No Fricken Weigh! 21 Days to Ditch the Diet and Shed the Weight the Keto Way hit the stores on May 23rd and was #1 New Release Nutrition is my passion and I have been a voracious student since 2007. I have been teaching fitness classes at our local YMCA since 2010 and personal training as well. My passion is teaching and inspiring women how to age stronger and ditch the old-fashioned dieting mentality. They can heal their bodies and reach their wellness goals by focusing on nourishing self-care and healthy fat whole foods. Currently, I have two podcasts of my own: Be Well, Be Keto and High Energy Girl. NO FRICKEN WEIGH! 21 Days to Ditch the dieT; lose weight the keto way BY LOVING YOURSELF TO HEALTH The first non-diet plan that focuses on healing foods and nourishing self-care. No counting calories or points, we mindfully eat what our bodies need and crowd out the crap. By filling your life with joyful activities and nourishing self-care, the need to stuff our emotions and fill the gaps with food disappears. The focus is on creating a lasting lifestyle change. The crazy success of No Fricken Weigh proves that there is a demand for diets that are not deprivation based. Women are tired of starting the same program every Monday, only to get side-lined by Friday. And the ketogenic lifestyle is more than the current fad. The health benefits people have experienced, and the science supporting it, has proven its sustainability. Combining these two concepts is a unique way to create a healthier life. No Fricken Weigh features 21 healing foods with recipes and 21 nourishing self-care practices that the reader can add into her week. It also uncovers false dogma that we believed, that made us fatter, sicker, and unhappy. By following the principles and journaling activities in the book, the reader can fill her life with healthy habits, implement the ketogenic lifestyle, and release the extra weight to achieve true health. ABOUT TRACEE GLUHAICH: The host of the fabulous podcast, Be Well, Be Keto, Tracee Gluhaich has studied nutrition voraciously since 2007. After watching her father suffer with heart disease and cancer and her mom suffer from depression and Alzheimer’s disease, she was determined to change her genetic trajectory. Tracee has been on a mission to share the evidence-based approach to healthy living that empowered her to regain control of her health with women around the world. Trained as an Integrative Health Coach and Personal Trainer, Tracee helps women reprogram their body and mind to win as a professional by creating a strong body and a smart mind.  She helps them burn body fat, boost their energy, and be stronger in 90 days without going hungry or living in the gym. Follow her on Social Media:  https://www.youtube.com/highenergygirl https://highenergygirl.com/ https://www.facebook.com/thehighenergygirl/ https://www.instagram.com/thehighenergygirl/ https://podcasts.apple.com/us/podcast/be-well-be-keto-ordinary-people-extraordinary-results/id1292732722?mt=2 https://podcasts.apple.com/us/podcast/high-energy-girl-results/id1415895180 Thanks for listening!   To sign up for Jessica's 6 week Keto Masterclass go to: www.KetoLifestyleMasterclass.com    

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)

Krishna Kaliannan has never run from anything, including a life-altering diagnosis. After managing Type 1 diabetes for years, he was frustrated with a lack of healthy breakfast options and decided to do something about it. As Founder of Catalina Crunch, Krishna prides himself in helping healthy eaters everywhere discover that low-carb breakfasts don’t have to sacrifice flavor or fun.   And his social media links: Company: https://us.catalinacrunch.com/ LinkedIn: https://www.linkedin.com/in/krishna-kaliannan-089b4a22/ Company LinkedIn: https://www.linkedin.com/company/catalina-crunch/about/ Twitter: https://twitter.com/kkal24 Company Instagram: https://www.instagram.com/catalinacrunch If you are interested in my online Keto Masterclass go here: Understanding & Optimizing Keto  Thanks for listening!

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

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

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

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

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/

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)

Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/ Time stamps: 1:33 - What is insulin?   2:00 - Chronically high glucose levels vs. acute glucose levels 3:59 - The role of insulin 4:41 - Mother to insulin analogy 9:07 - Insulin resistance 9:44 - The cause of Type 2 Diabetes 11:11 - Your body’s creation of new “storage” areas 12:20 - The weight regain problem 13:42 - Two models of obesity and weight gain 16:01 - Zach’s pros and cons of the Keto diet 20:05 - Miguel’s pros and cons of the Keto diet 23:40 - Keto and weight loss 26:49 - Choosing your carb sources wisely

Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/ Time stamps: 5:43 - What is Keto? 10:02 - Macro proportions for following a Keto approach 13:02 - Training levels and varying protein intake 16:21 - Is Keto high fat or low carb? 24:34 - Keto and intermittent fasting

Welcome back to episode 31 of the Ketodontist Podcast! Today, we have a guest on the show Brenda Richards. After spending most of her adult life yo-yo dieting, she had to make a drastic change to lose weight and opted for weight loss surgery. After her “honeymoon phase” was over, and still had more changes she needed to make, she adopted a whole foods, nutrient dense version of a ketogenic diet, as well as strength training. She is now a coach for Ketogains Bootcamps, and is a certified personal trainer and sports nutritionist. [youtube https://www.youtube.com/watch?v=cPM9s32E9pI&w=560&h=315] In this episode we discuss: Brenda’s personal story leading up to her decision to change. The side effects and complications of weight loss surgery. How surgery only got her so far and why massive diet change was still needed. What got her started down the low carb path Groups and communities that were instrumental in setting her down the right path. How she went from being a Ketogains Bootcamp client to a Bootcamp Coach. Her journey from being an intimidated, inexperienced lifter to lover of strength training And MORE! You can reach out to Brenda on Instagram. Her handle is @empoweredbyketo. You can also find her on the Ketogenic Dieters and Ketogains Facebook group pages. Also, Ketogains Bootcamps now has a new snazzy portal system. Next round of Bootcamps starts up January 7th. Bootcamps have been extended to 8 weeks, and there are now subscription options available. Learn more at www.ketogainsbootcamps.com Lastly, if you are looking for a smart, no-nonsense approach to getting started with keto checkout Robb Wolf’s Keto Masterclass. You can sign up and support the show at www.learnketonow.com

This episode we talk about the Keto Master Class, ketogenic diet implementation, exogenous ketones and saving the world.

TUNE IN and LEARN:Difference between fake healthy foods and real healthy foodsJunk food VS fake healthy foods: fake labels, fake standards, fake marketingKetones VS Blood Glucose VS Insulin: what defines healthy metabolism and an individual healthy diet Simplest, most effective recipe for fat loss What kind of sugars are the ones to avoid, which ones are ok for health and healthy metabolism, ketosisAcceptable amount of carbs for people for optimal metabolic health and performanceKeto on the go, traveling or on a hectic schedule - easier than you think - keto might be perfect for a busy hustler!Best way to get shredded: diet, fasting and cardioCalories or macros for fat loss?Definiteion of a keto dietBest way to start keto to succeedBest book on keto to start keto the smart wayFIND YEMENI MESA atInstagram @keto_headNeed help with meal plan? Fat Loss? Weight Loss? Not sure how to start on KETO? Intermittent fasting? How to get lean and shredded and healthy without starving yourself? SCHEDULE YOUR PERSONAL FREE Q&A !!! http://bit.ly/bookmeonskypeCreated by Angela Shurina http://www.CreateYourself.Today/Support the show (https://www.patreon.com/FoodSchool)

Performance psychologist Dr. Simon Marshall, PhD is with me on the podcast today to talk about one of my favourite topics: growth mindset. A year ago Simon introduced me to the book Mindset by Carol Dweck and reading it made me aware of some of my own limiting beliefs about human potential.  It’s the idea that abilities are developed through dedication and hard work, with fixed factors like genes or talent being just a starting point. These concepts have significantly altered the way I talk to and encourage my kids, and also how I approach new skills in my own life. In this episode of the podcast, Simon and I talk about the impact of mindset on personal development in all areas, including athletics, education, and the workplace.  Simon shares his strategies for switching to a growth mindset and identifying your own blind spots and biases. If you enjoy this podcast, you’ll definitely want to read The Brave Athlete: Calm the F*ck Down and Rise to the Occasion, by Simon Marshall and Lesley Paterson. Here’s the outline of this interview with Simon Marshall: [00:00:10] Lesley Paterson; Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:00:42] Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:05:30] VO2 Max test. [00:07:05] Studies from educational psychology: Yeager, David Scott, and Carol S. Dweck. "Mindsets that promote resilience: When students believe that personal characteristics can be developed." Educational psychologist 47.4 (2012): 302-314.  Also: 1, 2. [00:09:15] Changing our relationship with failure. [00:11:32] People don't fail; actions do. [00:12:38] Book: Black box Thinking: Why Most People Never Learn From Their Mistakes - But Some Do, by Matthew Syed. Not mentioned in the podcast, but Simon also recommends the book, Thinking, Fast and Slow, by Daniel Kahneman. [00:14:49] Experience alone doesn't necessarily make you better; Studies: Kahneman, Daniel, and Gary Klein. "Conditions for intuitive expertise: a failure to disagree." American psychologist 64.6 (2009): 515 and Tracey, Terence JG, et al. "Expertise in psychotherapy: An elusive goal?." American Psychologist 69.3 (2014): 218.  Others: 1, 2, 3, 4, 5. [00:16:00] Attribution bias. [00:17:54] Joby Aviation. [00:18:52] Lack of situational awareness; United Airlines Flight 173. [00:19:13] Sustained attention; Radar operators in WW2. [00:20:52] Fixed mindset and diet. [00:23:19] Blaming. [00:24:35] Book: Behave: The Biology of Humans at Our Best and Worst, by Robert Sapolsky. [00:26:02] Paradox of success. [00:28:28] Playing the cards you're dealt. [00:30:13] How to switch to a growth mindset. [00:30:43] Expose yourself to failure. [00:35:32] Self esteem comes from success, not the other way around. [00:38:27] Dopamine drives the desire to continue. [00:40:15] Cognitive dissonance; Leon Festinger. [00:43:21] Tony Blair; Cognitive bias. [00:44:37] Confirmation bias. [00:48:27] Book: The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever, by Mark Sisson and Brad Kearns. [00:48:27] Robb Wolf’s Keto Masterclass; Podcast: The Keto Masterclass with Robb Wolf. [00:49:38] Book: Radical Candor: Be a Kick-Ass Boss Without Losing Your Humanity, by Kim Scott; Podcast: Radical Candor™ with Dr Tommy Wood. [00:53:15] Ruinous empathy. [00:53:47] Earning the right to be direct. [00:56:43] How to know where your blind spots are. [00:59:36] New program on Patreon. [01:00:30] 7-min analysis. [01:02:05] Barriers to progress: time, motivation, energy, consistency. [01:02:30] Elite Performance Members Club Forum. [01:04:24] Finding accountability. [01:05:12] Accountability as a motivator; Study: Lerner, Jennifer S., and Philip E. Tetlock. "Accounting for the effects of accountability." Psychological bulletin 125.2 (1999): 255. [01:06:13] Loser avoidance bias. [01:08:09] patreon.nbt.ai. [01:08:47] Coming soon: deeper investigations into diet, sleep, exercise, weight loss.

Welcome back to the Ketodontist Podcast!  Today we are talking about fat, saturated fat in particular.  With the recent claims that coconut oil is “pure poison”, we wanted to dive into this topic and shine some light.  In this episode we discuss:   Is coconut oil worse than other fat sources? Is saturated fat bad for you? Who should, and shouldn’t, avoid saturated fat? Why context is important on determining fat intake And MORE! Friend of the show Marty Kendall shared a post of his with me and I wanted to pass it along as it jives with this episode beautifully.   https://optimisingnutrition.com/2016/06/27/what-about-saturated-fat/ You can listen directly at these links! iTunes:  https://itunes.apple.com/us/podcast/ketodontist-podcast/id1252428998?ls=1 Stitcher:  http://www.stitcher.com/podcast/ketodontist-podcast Google Play: https://play.google.com/music/listen?u=0#/ps/Itp6hga6aknibumb4gy7eveduqq Podcast Homepage:  http://ketodontist.libsyn.com   Resources mentioned in this episode:   https://www.theguardian.com/food/2018/aug/22/coconut-oil-is-pure-poison-says-harvard-professor   https://www.usatoday.com/story/news/nation-now/2017/06/16/coconut-oil-isnt-healthy-its-never-been-healthy/402719001/   https://health.gov/dietaryguidelines/2015-scientific-report/PDFs/Scientific-Report-of-the-2015-Dietary-Guidelines-Advisory-Committee.pdf#page=453   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5855206/   Robb Wolf’s Keto Masterclass (affiliate link): www.learnketonow.com

Welcome to Episode 28: Will Low Carb Kill You?   In this episode we unpack a Lancet study that the media has just been having a hay day with.  In this episode we discuss:   Dr. Matt’s recap of Low Carb USA Why we have to take observational studies with a grain of salt Why “Correlation does not imply causation” The methods of the study Why food questionnaires are inherintly not very reliable Relative vs Absolute risk And MORE!   You can listen directly at these links! iTunes:  https://itunes.apple.com/us/podcast/ketodontist-podcast/id1252428998?ls=1 Stitcher:  http://www.stitcher.com/podcast/ketodontist-podcast Google Play: https://play.google.com/music/listen?u=0#/ps/Itp6hga6aknibumb4gy7eveduqq Podcast Homepage:  http://ketodontist.libsyn.com Links to refferences from the show:   The orignal Lancet Study: https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135-X/fulltext   CNN’s report of the study: https://edition.cnn.com/2018/08/17/health/low-carb-high-carbohydrate-diet-risk-of-death-intl/index.html   BBC News’ report of the study: https://www.bbc.co.uk/news/health-45195474   The Food Questionaire used: https://regepi.bwh.harvard.edu/health/FFQ/files/80out.pdf   Robb Wolf’s Keto Masterclass (affiliate link):  www.learnketonow.com

There is certainly a lot of confusion out there about just what the benefits of a ketogenic diet are. We are still discovering how this complex diet can help with a wide range of conditions, but just how to apply it is not always clear. Today, Robb Wolf is here to explain the Keto ins and outs. Robb is a former biochemist and author of The Paleo Solution and Wired To Eat. After struggling with his own health issues for much of his life, Robb has made it his mission to understand the role that diet plays in managing and preventing a whole range of illnesses. His focus is on how a diet makes you healthier and helps prevent disease, rather than just making you look better. On today’s podcast, we dive deep into many issues and schools of thought surrounding ketogenic diets. We discuss how dietary needs vary from person to person based on a wide range of factors and what that means for you. We certainly are glad that Robb was able to answer our many questions and increase our understanding of this important and complicated topic. What have you wanted to know about a ketogenic diet’s role in managing illness? Let us know in the comments on the episode page!   In This Episode How the ketogenic diet has vast health benefits that extend far beyond mere weight management The consequences of TBI and how a better diet can help with healing to address the root causes of symptoms The role that different fats have in an individual’s diet and how it varies person to person What cholesterol really tells us and can’t tell us about cardiovascular health How an individual's genetic history is crucial to finding the right diet What “keto flu” really is and what is happening in your body during it The biological reasons why women can adapt to a ketogenic diet better than most people understand   Quotes “If there’s one place that a ketogenic diet shines, it’s in neurological issues.” [15:56] “Even if a ketogenic diet isn’t a perfect fit for you, maybe just a moderate carb, paleo diet, whole food diet is going to be a good fit.” [31:57] “Overly relying on the scale is the primary pitfall. People get that easy weight loss right in the beginning...but if we just go by the scale...people will just get all freaked out and frustrated.” [41:13] “The ketogenic state is a nice anabolic state, certainly more so than an insulin resistant state.” [55:02]   Links Take 1 minute to subscribe for free & review Muscle Medicine on iTunes!   Find Robb Online Follow Robb on Instagram | Twitter | Facebook DNA Fit Ketogains The Paleo Solution  Wired To Eat   Check out the full show notes for this episode here Urban Wellness Clinic Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube

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 !

Howdy KD tribe and welcome to Episode 23!  In this episode we’ll be answering some listener questions:   What is a protein sparing modifed fast (PSMF)?   How does one do a PSMF?   What pitfalls to look out for when doing PSMF?   What is a Cyclical Ketogenic Diet (CKD)?   Who should and shouldn’t be doing CKD?   Why some people lose ridiculous amounts of weight on keto quickly, but then regain.   Why calories do start to matter on keto.   How our environment is designed to make us fat   How we are wired to crave certain foods.   Why being overweight isn’t your fault, but you still have responsibility.   We hope you enjoy today’s show.  And if you do, please help us spread the message by sharing with your friends, leaving us a review, etc!   Underground Body Opus by Dan Duchaine:  http://a.co/aGfcaTh   Rapid Fatloss Handbook by Lyle McDonald: https://store.bodyrecomposition.com/product/rapid-fat-loss-handbook/ Marty Kendall’s excellent post on PSMF: https://optimisingnutrition.com/2017/06/17/psmf/   Wired to Eat by Robb Wolf: http://a.co/1NPX71w   The Dorito Effect by Mark Schatzker: http://a.co/bGHbKnr   And don’t forget, if you’re looking for a great starter resource on going keto the RIGHT way, check out Robb Wolf’s Keto Masterclass (and support the show) by visiting www.learnketonow.com

It's time for Q&A #5 with Robb and Nicki for Episode 397 of the podcast. And don't forget to submit your own questions for the podcast here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Enjoy!   Show Notes 1. [3:30] Are vegetables out to kill us? Robert says Hi Robb, I love the new format of the podcast, and really enjoy the episodes that leave the health sphere just a little. The episode about self-defense was a great listen! This question is really aimed to help you get rid of your pesky listeners - especially those that you've convinced to eat a meat and veggie diet. After the zero-carb episode with Dr. Shawn Baker, I decided to give carnivorousness shot. Some greasy used car salesman keeps telling me to try it and see how I look, feel and perform, so I figured might as well. To my surprise, I didn't develop horrendous constipation, gastrointestinal distress, or even scurvy. In fact, I felt pretty damn good. After a couple of weeks I started looking at re-introducing some higher fat foods into my diet, like avocado. In seeing who else has been down this road, I found that others stay with a carnivore diet avoid avocados, coconut, and other fatty fruits and veggies because of the high salicylate count. Holy smokes, now I've got another thing to worry about! I have no history, signs or symptoms or salicylate intolerance, so I'm wondering if salicylate intolerance is limited to only those who exhibit intolerance to salicylate, or can modern day marvels make others intolerant to salicylate as well? Yes, I'm trying to kid, but honestly I never knew how much gluten was dragging me down until I avoided it. At the end of the episode with Dr. Shawn Baker, he talks about how eating fruits is likely better than eating vegetables. Ignoring the fact that avocado is a fruit, is this the strategy you would take? I know I can introduce it and see how I feel. That strategy falls apart a little when the placebo effect is strong - getting objective measurements is pretty challenging at this point. And researching this feels like I'm hitting some dogmatic areas of the internet. What are your thoughts? Thanks much! Robert Side note: I signed up for the Keto Masterclass a while ago. I've been struggling with Keto for a couple of years - I seem to respond well to the ~70-100g carb range, getting down to 30g never worked. Well, going carnivore really helped with this! The meals I was eating lined up perfectly with the ketogains macro calculator. Not sure how many would buy into it, but this could be another tool in the keto toolkit. 2. [9:14] Storage kit in case of emergency Karen says: Hello, Some (or many??) years ago there was an article/blogpost (or maybe a podcast) on the website about which (paleo/keto) foods, drinks and other stuff you need to have in storage in case of an emergency. I can't find it anymore.  Do you have this somewhere? (or maybe some idea for a podcast?? :-) ) Looking forward to hear from you. Best regards, Karen Notes: http://www.icanfixamerica.com/controversial-truth-episode-21/ http://www.thesurvivalpodcast.com/tag/robb-wolf 3. [11:00] Goal: Min effective dose for gaining several pounds of muscle--3-5 David says: Hi Rob, I'm 46, paleo for 8yrs, but not rigid, 165lbs, 10-12% body fat. In 2008 I was in great shape, but eating an unhealthy low carb diet and had food issues. I also hurt my shoulder and rehabbed for several months to get back to health. Also had back issues, albeit minor. I have always been good at backing off before major problems arise, except with the shoulder. I found Doug McGuff's book and a trainer who promoted that type of training as well and have been pain free ever since. I lift at a gym 2x/wk and do one-limb eccentric movements 7 reps with 10 sec negatives, then switch and resetting with help from other hand. Rest 1 min and do a regular set of 8-10 with 5 sec negatives. This is all machine for chest, legs, and a mix of the other parts of body. Wed workout is chest, back, shoulders 2 exercises each, and Fri is legs and arms-bi's and tri's. I really have grown to like the high intensity nature of the work out and have come to terms with sacrificing my former size --180 and in good shape. I'd like to be able to get bigger, without injury risk and extra time. I am guessing it takes much more sets and reps, and want to do it safely. Interested in new ideas. Thanks and I've really enjoyed following you since I found your article in '10 on Tim Ferriss's blog. David Notes: https://www.t-nation.com/training/defrancos-training-rules-for-washed-up-meatheads 4. [18:19] Maintaining a healthy gut after antibiotics Whitney says: Hi Robb and Nicki.  I would like your thoughts on protecting the gut after large doses of antibiotics.  A quick back story to my question is that my son had a ruptured appendix at the age of 11.  It took the doctors 4 days to figure out what was wrong and kept telling us he had a viral infection and to wait it out.  Three surgeries, two pic lines, multiple weeks of high doses of antibiotics (at 1 time he was on 3 doses of 1000mg of vancomyacin a day) and finally a case of c diff, we finally got him healthy.  I made them give him probiotics in the hospital and gave him  prescript assist on my own with the ok from his I.D. doctor.  At 15 he's seems perfectly healthy but I still wonder what the after effects of those doses of antibiotics will be down the road and how that will affect his health later on.  Are there any ways to regain what he lost in an instance like this? Also, I know this is long so feel free to shorten it however you need. Thanks for everything you do and know that you are making a huge impact on peoples lives out here in the real world.  Peace. Notes: Healthy Gut Healthy You- https://www.amazon.com/Dr.-Michael-Ruscio/e/B07912JZ8C/ref=dp_byline_cont_book_1 5. [23:24] Pork, Shellfish and Organ meats Amanda says: Hi! I have been searching the internet to find some articles that address or refute this thinking but I haven't come up with much.  I grew up in a moderately health conscious family.  Probably about 15 years ago, my Dad heard a couple of bad things about pork/shellfish so that was cut out of our diets.  I since have started eating pork again as I got older and ate my own food and it's become a very regular thing since I haven't been living with them.  So I supposed what they heard was from Dr. Ted Broer and his reasoning is that pigs eat garbage and don't sweat, and shellfish are bottom feeders.  So the idea is that what you're eating is toxic.  I haven't read whatever book my dad read but heard about it a lot as a kid/teenager.  I'm hoping you can help explain to me the science - how pork & shellfish are safe as long as you are getting them from a good source.  Also, are there any nutrients that we can get from pork, but not other meats? The second part to my question is organ meats.  I have heard a lot about organ meats being very nutritious and high in iron, etc., but my mom just brought up that things like liver are filtering out toxins, so why would we eat that? Could you help me understand if that is a concern or if it isn't, why? Thank you so much, love listening to your show! Notes: King San- https://www.amazon.com/Kung-San-Women-Foraging-Society/dp/0521295610/ref=sr_1_1?s=books&ie=UTF8&qid=1528821550&sr=1-1&keywords=kung+san+men+women+and+work Paleo Manifesto: https://www.amazon.com/John-Durant/e/B00BM8APVI/ref=dp_byline_cont_book_1 6. [30:34] Keto/Paleo & Menopause Laurie says: Hey, Nicki and Robb! Huge fan of your work and appreciate the science behind the 'what' when it comes to eating and training to optimize health. My question is this: what food choices, workout tweaks or other possible naturopathic supplements might I look into as I navigate the epic joy that is menopause? Brief history for you: I stair-stepped into Paleo beginning about five years ago now (at around age 45), though I've been dairy free since my 30s. Since dipping into Keto about a year and a half ago and experimenting with macros, I think I've found my nutrition "sweet spot": around 50 grams of carbs (berries, chocolate, sweet potato), 90ish grams of protein (animal mostly, some plant proteins) and the rest from fats (coconut oils, animal fats, avocado, etc)...I'm 52,  5' 5 1/2" tall, 131 pounds and 17% body fat (per my last InBody reading)...I weight train 3-4 times a week (at least two of those super heavy), walk and garden a few days a week, run or do stair sprints every 7-10 days. Since I switched from a super low-fat, high carb, grain based diet, my HDL has risen, my triglycerides plummeted (from over 125 to 43!), my total cholesterol is improved and my fasted blood sugar is in the upper 70s, low 80s. My weight dropped from 150 and has been the same within a pound of two for five years running now... And then: menopause. My sleeping has gone to hell with night sweats and I've had all sorts of weird food reactions since going off birth control for good four months ago. Doctor's suggestion of going off, then back on the pill a year ago seemed to do a number on my gut and I became a mess. So I went back off the pill four months ago and did my own AIP protocol and think I found the culprits (almonds and nightshades). My gut issues are much improved and I'm trying some Black Cohosh and using Clary Sage for the hot flashes with mixed results. So, my question: I want to be back to feeling 110% all of the time (not a big ask, I don't think), but this menopause nonsense is getting on my last nerve. Anything I can do that doesn't include artificial HRT?  My insurance doesn't cover functional medicine, naturopathy or acupuncture, but I am hoping to change insurance. Thanks for any help or insight! Laurie

By accident, Chris Holder blended QiGong and Chinese medicine and realized that it has a great amount of efficacy for very ill people. Chris started exploring the possibility of using the same protocol for athletes at Cal Poly Pomona University, San Luis Obispo who might just need a “tune up”, and they saw great results. They started to see athletes getting stronger and faster. Bring inflammation down. Clearing their mind. Sleeping better. Having a peace of mind, and being prepared to perform. Qigong is still fairly taboo, so other universities are not picking up on it yet, and seeking Chris to expand his program into other universities.   What is Qigong? Traditional Chinese medicine revolves around 4 main pillars: Qigong Acupuncture Herbs Massage   Qigong is the mother of acupuncture. Everything that goes on in acupuncture (meridians, vibrating energy, movement, chi movement, breath, etc.), happens in Qigong but without the needles. It helps you move through the energy through a series of physical exercises and breathing control. You learn to control your energy. It does a woo-woo feel to it, and most of the information you find on it online has cosmic type costumes and backgrounds. Chris’ goal is to normalize it as much as possible, it doesn’t have to have that “weird” look and make it look as comfortable as possible. When you take your first breath as a newborn, and you take in the energy of the room with that. So your line beings to move around. When it moves too far to the side, that’s when you see illnesses. Qigong helps realign that line down the middle of the body, and this is where people will feel their best.       Who are you treating with Qigong? Chris does no advertising or marketing. He became a Taoist priest and sent it out to the divine that he is here to help those that need and want to be helped. He sees a lot of people who are getting their funeral arrangements together. People who are dying of cancer and other types of diseases. For a period of time, all he would see is women who had been abused. It’s the Universe responding. He sees people who usually cannot get a solution through Western processes. Chris shares amazing stories of how Qigong has changed and saved many lives.   A very interesting episode!   FSLModern is now sponsored by Marriage OS. They help business owners and executives just like you reignite or save their marriages and unlock with their partner the unbreakable bond of unconditional love and passionate connection so that together they discover the secret of their limitless potential, soar above challenges and find EPIC HAPPINESS. They’re offering a COMPLIMENTARY Breakthrough Sessions to all FSLers. Click HERE to book your Breakthrough Session today!   15 Day Fat Loss Kick Start Ebook Download your FREE copy here!! DOWNLOAD!   We respect your privacy- We will not rent, spam or sell your email. About Chris Holder: Chris Holder is the Head Strength and Conditioning Coach for Cal Poly Athletics in beautiful San Luis Obispo, California. Along with being a coach, Chris is also a doctor of Medical Qigong. Throughout his career, Chris has blended the western strength training philosophies with eastern medical and spiritual practices to provide the most complete system possible to develop the student-athlete. With over 550 male and female competitive athletes under his supervision, Chris has conducted two ground breaking research studies involving the influence of regular exposures to Qigong and performance. Both are currently in the publication process. Along with being a full-time strength coach, Chris has a small practice in the town where he see’s a wide variety of patients. Many of his patients are in the final stages of an illness and are reaching to something out of the western mainstream for healing. Along with in-person sessions, Chris specializes in remote work, having a client list located in an array of places, all over the world. Links and Resources Chris’ recommended book: The Way of the Superior Man: A Spiritual Guide to Mastering Challenges of Women, Work and Sexual Desire by David Deida. This is great for men AND women. Digital Resource: Robb Wolf’s Keto Master Class, it’s online. Chris’ recommended digital resource: Rob Wolf’s Keto Master Class Online. If you missed it, listen in on last week’s podcast episode: Never Give Up…Not Just an Empty Line. It’s REAL. Hear One Woman’s Amazong Journey, #84 Join our private FSL Modern Community on FB.

Welcome back KD Tribe! Today we have our first recurring guest, Marty Kendall from Optimising Nutrition. If you remember, Marty was the very first guest on the show. It only made sense that going into episode 21 that we would circle back with Marty.  If you have noticed, this show focuses on whole foods and nutrient density, and we believe wholeheartedly in what Marty is doing with his tool the Nutrient Optimiser.   Marty is an engineer whose interest in nutrition was spawned out of necessity trying to better manage his wife's Type 1 diabetes as well as his own family history of type 2 diabetes and obesity.     In early 2015 he started blogging at OptimisingNutrition.com.  He tries to provide clarity around many of the confusing and conflicting issues in nutrition, often using a quantitative approach.     While his blog posts can sometimes go deep on a topic, he has also worked to develop a shortlist of optimal foods to suit different goals by balancing the sometimes-competing parameters of nutrient density, insulin load and energy density.      His most recent project is the Nutrient Optimiser which consolidates his thinking into an automated system that reviews a person's current diet to provide a shortlist of recommended foods to provide the nutrients they are not getting enough of while supporting their goals, whether they be diabetes control, weight loss, bodybuilding or athletic performance.     In this episode we cover: Optimal blood sugar and ketones for nutritional ketosis   Why you shouldn’t chase high ketone levels if your goal is fat loss   Why insulin isn’t the devil that we’ve made it out to be   Why you may be overweight but not necessarily insulin resistant   Why “Personal Fat Threshold” is important and why you should care   If you are limiting calories, why you should focus on nutrient dense foods   Why your adipose tissue is actually a protective mechanism   The role of protein in the diet, and why we shouldn’t fear it in keto   Why hormones matter and why calories still matter.   Why tracking blood ketones becomes a waste of money for most people.   You can listen directly at these links! iTunes: https://itunes.apple.com/us/podcast/ketodontist-podcast/id1252428998?ls=1 Stitcher: http://www.stitcher.com/podcast/ketodontist-podcast Google Play: https://play.google.com/music/listen?u=0#/ps/Itp6hga6aknibumb4gy7eveduqq Podcast Homepage: http://ketodontist.libsyn.com   OPTIMAL KETONE AND BLOOD SUGAR LEVELS FOR KETOSIS: https://optimisingnutrition.com/2015/07/20/the-glucose-ketone-relationship/   DOES INSULIN RESISTANCE REALLY CAUSE OBESITY?: https://optimisingnutrition.com/2018/04/12/does-insulin-really-resistance-cause-obesity/   TED NAIMAN’S DAM FAT STORAGE INSULINOGRAPHIC EXPLAINED: https://optimisingnutrition.com/2018/05/03/ted-naimans-dam-fat-storage-insulinographic-explained   OPTIMAL PROTEIN SPARING MODIFIED FAST FOODS & MEALS (PSMF):  https://optimisingnutrition.com/2017/06/17/psmf/   Facebook Listener group: https://www.facebook.com/groups/1971127613205341/   The Nutrient Optimiser by Marty Kendall: https://nutrientoptimiser.com/   Ketogains Bootcamp which Sara is currently going through: http://www.ketogainsbootcamps.com/   Ketogains Macro Calculator: http://ketogains.com/ketogains-calculator   Lyle McDonald’s book Rapid Fat Loss Handbook (discussing PSMF): https://store.bodyrecomposition.com/product/rapid-fat-loss-handbook/   Dr. Benjamin Bikman’s Lecture: 'Insulin vs. Glucagon: The relevance of dietary protein' https://youtu.be/z3fO5aTD6JU   Affiliate Link to Robb Wolf’s Keto Masterclass:  www.learnketonow.com

Hello KD Tribe! Welcome back to episode 20 of the Ketodontist Podcast.  In today's show Dr. Matt will be talking about context in keto and paleo, and why it matters.  Too many people are making blanket statements and are forgetting a little thing called nuance. Dr. Matt also gives an update o week 2 of his 12 week “higher protein” keto cut.  Topics covered in this episode are: Why terms like “low, medium, and high” are useless without context How people can consume over 100 grams of carbs and still be keto Why protein should be a target Why it’s ok to be hungry when trying to lose weight. Why you should leverage fat intake according to what your goal is. Why you should focus on nutrient density first and foremost.     We hope you enjoy this episode and we also hope you continue to follow Dr. Matt over the next 12 weeks as he reports back on his own “high protein” experiment.   You can listen directly at these links! iTunes: https://itunes.apple.com/us/podcast/ketodontist-podcast/id1252428998?ls=1 Stitcher: http://www.stitcher.com/podcast/ketodontist-podcast Google Play: https://play.google.com/music/listen?u=0#/ps/Itp6hga6aknibumb4gy7eveduqq Podcast Homepage: http://ketodontist.libsyn.com   Low Carb vs Low Fat Whole Foods Study:  https://med.stanford.edu/news/all-news/2018/02/low-fat-or-low-carb-its-a-draw-study-finds.html     Facebook Listener group: https://www.facebook.com/groups/1971127613205341/   The Nutrient Optimiser by Marty Kendall: https://nutrientoptimiser.com/   Ketogains Bootcamp which Sara is currently going through: http://www.ketogainsbootcamps.com/   Ketogains Macro Calculator: http://ketogains.com/ketogains-calculator   Lyle McDonald’s book The Ketogenic Diet: https://store.bodyrecomposition.com/product/ketogenic-diet/   Affiliate Link to Robb Wolf’s Keto Masterclass:  www.learnketonow.com

Hello KD Tribe! Welcome back to episode 19 of the Ketodontist Podcast.  In today's show Dr. Matt will be talking about “high protein” version of keto, as well as the 12 week challenge that he is currently going through.  You may have other folks having ill effects eating protein in their ketogenic diets. Let’s see how Dr. Matt does, not only for one week, but for TWELVE WEEKS! Do we need to be concerned about “too high of protein” in a ketogenic diet? Do we need to go full carnivore? Do calories matter? Which is better for body recomposition: cardio or weight training?   We hope you enjoy this episode and we also hope you continue to follow Dr. Matt over the next 12 weeks as he reports back on his own “high protein” experiment.   You can listen directly at these links! Apple Podcasts: https://itunes.apple.com/us/podcast/ketodontist-podcast/id1252428998?ls=1 Stitcher: http://www.stitcher.com/podcast/ketodontist-podcast Google Play: https://play.google.com/music/listen?u=0#/ps/Itp6hga6aknibumb4gy7eveduqq Podcast Homepage: http://ketodontist.libsyn.com   JAMA PSMF Study:    https://jamanetwork.com/journals/jama/article-abstract/321847?redirect=true Facebook Listener group: https://www.facebook.com/groups/1971127613205341/   Ketogains Bootcamp which Sara is currently going through: http://www.ketogainsbootcamps.com/   Ketogains Macro Calculator: http://ketogains.com/ketogains-calculator   Affiliate Link to Robb Wolf’s Keto Masterclass:  www.learnketonow.com

Robb Wolf has spent 6 months creating arguably the definitive guide, not just to the ketogenic diet, but how to make a lasting change of lifestyle to ensure you succeed in hitting your goals. We talk about why Robb put this course together using an online format rather than another book. Why people fail to follow through when trying to change habits. How to find your compelling reason for doing something.   Robb's current 12 minute weight training routine  Why nutrient density might be the key to lasting health. And does a Protein Sparring Modified Fast have a place in the everyday diet if it is nutrient dense? Check out the series here: http://aff.ketomasterclass.com/4100/16522  www.robbwolf.com 

Greetings Ketodontist tribe! We have a HUGE show today.  Today we have none other than top ranked podcaster, world class level coach, and two time New York Times bestselling author Robb Wolf.  Robb is one the founding fathers of the Paleo movement and getting that diet and lifestyle off the ground.  I am both humbled and honored for him to be a guest on the show to talk about his newest endeavor, his Keto Masterclass.   In this episode we discuss: Why the “Paleo guy” would create an education course on Keto Why we shouldn’t be dogmatic in our dietary views Why keto should be seen as a tool, and not a one-size-fits-all fix How there are plenty of other ways to be in ketosis other than a high fat diet Why he created a mixed media masterclass to teach keto, rather than write another book. Why he wants to triage who keto is NOT right for Why he gravitated toward the Ketogains approach to keto Why foundations like sleep, stress reduction, movement, and mindset are critical to your success when going keto. Why ketosis may or may not have been the natural state of our ancestors Why each person needs an individualized approach And much more!   You can check out his website RobbWolf.com for more information on Robb.   You can sign up for the show using this affiliate link: robbwolf.ontraport.com/t?orid=2359&opid=2   You can buy his books on Amazon or anywhere books are sold The Paleo Solution: http://a.co/gOPTayX Wired to Eat: http://a.co/dQhm1hv   You can check out the Ketogains Macro calculator mentioned in the show here:https://ketogains.com/ketogains-calculator/

This episode is a roundtable discussion with Tommy Wood, MD, PhD and New York Times best-selling author Robb Wolf on Robb’s new Keto Masterclass, a 45-day program to kickstart your keto lifestyle. The masterclass is an online training course that I completed ahead of recording this episode. Think of the class as a comprehensive instruction manual complete with troubleshooting guide for fat loss and improved metabolic health. If you’re brand new, the course is perfect for you. If you’ve been living the lifestyle for some time, it may still be helpful to read the manual to see if there’s anything you’ve missed. Here’s the outline of this interview with Robb Wolf and Dr Tommy Wood: [00:01:15] Ken Ford on STEM-Talk. [00:01:33] Books: The Paleo Solution: The Original Human Diet, Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You. [00:03:34] CrossFit. [00:05:28] Ryan Levesque, Ask Method. [00:07:30] Blog: Optimizing Cycling Stage Race Performance using Nutritional Ketosis by Sami Inkinen. [00:10:05] The course is for the Weight Watchers crowd. [00:12:50] Facebook Video: Paleo vs keto video with Robb and Nicki. [00:14:42] The NBT 7-minute analysis. [00:16:10] Facebook Group: Richard Nikoley's Ketotard Chronicles. [00:17:00] Mike Rowe and Dirty Jobs. [00:19:28] When are you fixed? [00:20:10] Book: Diabetes Epidemic & You by Joseph R. Kraft to learn about the Kraft test (5 hour GTT), Lipoprotein Insulin Resistance Index (LP-IR): A Lipoprotein Particle–Derived Measure of Insulin Resistance. [00:20:34] 7-day carb test. [00:20:59] Eating while the sun is up. [00:22:16] Full carnivore, ketotic.org guys. [00:22:59] The Keto Summit. [00:23:33] Ketogains. [00:23:48] Electrolytes. [00:24:47] Calories and food quality matter. [00:25:55] Thyroid and adrenal issues. [00:27:01] Undereating. [00:28:09] Doc Parsley’s Sleep Remedy. [00:28:27] Blog: Virta Health: Does Your Thyroid Need Dietary Carbohydrates? By Stephen Phinney, MD, PhD. [00:28:58] Managing symptoms. [00:30:11] Warren Buffett. [00:30:48] Stephen Phinney, MD, PhD. [00:31:46] Loren Cordain, PhD on sodium. [00:33:38] Jeff Volek, PhD, RD. [00:33:53] Book: The Salt Fix: Why the Experts Got It All Wrong--and How Eating More Might Save Your Life by James DiNicolantonio. [00:34:56] Sodium, potassium, magnesium, calcium (be careful). [00:36:22] Studies: DeFronzo, R. A. "The effect of insulin on renal sodium metabolism." Diabetologia 21.3 (1981): 165-171 and Brands, Michael W., and M. Marlina Manhiani. "Sodium-retaining effect of insulin in diabetes." American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 303.11 (2012): R1101-R1109. [00:37:35] Presentation: Oxidative Stress & Carbohydrate Intolerance: An Ancestral Perspective by Chris Masterjohn, PhD. [00:39:05] Ted Naiman ways to enter ketosis infographic. [00:40:50] Pitocin, brand name medication for oxytocin.   [00:42:33] Marty Kendall’s Nutrient Optimiser. [00:44:41] Metabolic flexibility and undereating. [00:46:21] Podcasts: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea with Mike T. Nelson and The Importance of Strength Training for Endurance Athlete with Mike T. Nelson. [00:46:42] Podcasts: National Cyclocross Champion Jeremy Powers on Racing, Training and the Ketogenic Diet and National Cyclocross Champion Katie Compton on Ketosis and MTHFR. [00:47:07] Keto-mojo meter. [00:48:17] What to measure. [00:49:57] Myostatin inhibition. [00:50:37] Study:  Roberts, Megan N., et al. "A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice." Cell Metabolism 26.3 (2017): 539-546 and Podcast: A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice with Megan Hall. [00:53:24] Metformin works so well because of multiple mechanisms. [00:54:03] Acetone. [00:54:35] Cori cycle. [00:55:49] Book: The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging by Arthur De Vany. [00:56:41] Tracking body mass. [00:57:37] Performance benchmarks. [00:59:03] Simon Marshall and Podcast: How to Create Behaviour Change with Simon Marshall. [00:59:31] Paul Itoi, senza.us. [01:00:25] Loss aversion. [01:01:27] Podcast: Breaking Through Plateaus and Sustainable Fat-Loss with Jason Seib. [01:02:04] Studies: Bistrian, Bruce R., et al. "Nitrogen metabolism and insulin requirements in obese diabetic adults on a protein-sparing modified fast." Diabetes 25.6 (1976): 494-504 and Furber, Matthew, et al. "A 7-day high protein hypocaloric diet promotes cellular metabolic adaptations and attenuates lean mass loss in healthy males." Clinical Nutrition Experimental(2017). [01:06:30] Very similar weight loss regardless of the diet. [01:07:11] Presentation: Low Carb Breckenridge 2017: The way to a man's heart is through the stomach with Dr. Tommy Wood. [01:09:44] Keto Masterclass details. [01:10:19] Epigenetics. [01:12:13] Podcast: Why You Should Skip Oxaloacetate Supplementation, Fueling for Your Activity and More! with Dr. Tommy Wood. [01:13:21] Price $49! [01:15:28] Get Keto Masterclass. [01:16:30] Ivor Cummins.

Welcome back to the second part of our interview with Tyler Cartwright of Ketogains.  In this episode we discuss: How people tend to get indoctrinated into dietary “camps” Why fixing your hormones can lead to weight loss… to a point. How someone eating 150 grams of carbs could still be ketogenic. How the body can use fat directly as a fuel source Who needs to be showing high ketone levels and who doesn’t Why you don’t need to fear protein Why you should be focusing on whole foods. If fat loss is your main goal, you may not need extra fat in your diet Why calories DO still matter, even on keto What the heck is a CICO-path!? Busting myths around gluconeogenesis.     Getting down and dirty about loose skin More fasting myth busting Why there is no silver bullet for fat loss AND MUCH MORE!!!! Learn more about Tyler and the folks over at Ketogains at the following links: www.ketogains.com Ketogainsbootcamps.com  As noted in the intro, here is the link to Robb Wolf's new keto project, The Keto Masterclass: https://robbwolf.com/2017/11/13/whats-the-difference-between-the-paleo-and-ketogenic-diets/

In this episode, I talk with Robb Wolf, the self-proclaimed “Poop Guy”, and bestselling author of The Paleo Solution, the newly released, Wired to Eat, and host of The Paleo Solution Podcast. This is a long episode, but so filled with golden nuggets, that you’ll want to listen to every minute! ***  Before I dive into the episode details, remember, you can review the podcast to enter to win one of two copies of Robb’s new book, Wired to Eat, or one of two copies of Dr. Terry Wahls new book, The Wahls Protocol Cooking for Life. Contest ending soon. Click here to leave a review on iTunes. *** In his new book, Wired to Eat, Robb discusses how we are genetically wired to eat more and move less, which is why in our modern world of hyper-palatable processed foods that are readily available in unlimited quantities, that it’s no wonder so many people are chronically ill and struggling with achieving and maintaining healthy weight. But, as Wolf shares in his book, there is a solution! Robb goes into his personal story of what he calls a “precipitous crash” in his health, when he dropped from a muscular 175 pounds to 130 pounds due to malabsorption from ulcerative colitis, and was suffering from a myriad of symptoms including hair loss, splitting nails, and horrible sleep. He shares the multiple triggers that sent his health into a downward spiral…triggers that included both how he was feeding his body AND how he was treating his body with lifestyle choices. He shares how the doctors threw their hands up and told him that he drew the short straw with bad genes, and that he would be facing surgery and a lifetime of medications, which as a research biochemist, he knew were a BAD idea. Oh, and they also congratulated him on his vegan diet filled with grains and legumes and told him that he’d be dead without it. And then…he dug into the research and decided to make himself the experiment. He talks about the fallacy in modern medicine that proof from lab research is required for medical reimbursement to justify trying dietary regimens that are divergent from food guide recommendations (which are based on horrible science by the way), and suggests that we let clinical outcomes drive the boat. He dives into how owning the 1st and 4th CrossFit affiliate gyms IN THE WORLD allowed him to have a massive “laboratory” for about 10 years in which to experiment with an ancestral approach to diet and lifestyle. Robb discusses how modern medicine has done a fantastic job at dealing with infectious disease, but a HORRIBLE JOB of dealing with chronic degenerative diseases, and that because chronic disease is a multifactorial problem, we need a multifactorial approach to resolving it, including: Eating foods our grandparents would’ve recognized Sleeping more Having loving, supportive relationships Not living beyond our means (STRESS!) He also dives into the importance of identifying your emotion-based “WHY” for long-term buy-in and success with improving your health, and discusses how the phrase, “Everything in moderation” is a dangerous TRAP because in our modern world of foods that are engineered to make you want to eat more, moderation simply does not exist! And he discusses his perhaps controversial take on the concept of having a “healthy relationship with food”…that there should never be guilt or morality associated with food. With food, there are only consequences, not a relationship (healthy or not).  *** Remember, you can review the podcast to enter to win one of two copies of Robb’s new book, Wired to Eat, or one of two copies of Dr. Terry Wahls new book, The Wahls Protocol Cooking for Life. Contest ending soon. Just scroll down on the podcast app you’re listening on to find “Write a Review” *** Robb also weighs in on the connection between autoimmunity and the gut. We discuss Personalized Nutrition, and how research suggests that individuals respond to various foods, specifically carbohydrates differently, and shares how the 7-Day Carb Test he shares in his book Wired to Eat can help you identify which carbohydrate foods are best for you, and which ones you should probably avoid.  Finally, Robb weighs in on Ketosis as an outstanding tool for some, but not all people. Check out the big project he’s been working on, the  newly released Keto Master Class, a 13-module program that includes a workbook, and bonus downloads such as ketosis, cholesterol, epigenetics, and intermittent fasting. You can find the Keto Masterclass at www.robbwolf.com/km. In this episode, we dive into Robb’s incredible new book Wired to Eat, but if you haven’t read his first book, The Paleo Solution, it is a MUST READ as well. In the Weekly Nudge, Robb discusses the importance of getting adequate sleep and having a good circadian rhythm for overall health. Here’s a link to the blue light blocking glasses he referred to. My personal favorites are Swanwicks. I tried a cheapy pair at first and they distorted my vision, so I upgraded to Swanwicks.  You can find Robb at www.robbwolf.com, on Facebook, Twitter @robbwolf, and on Instagram @dasrobbwolf. *** Remember, you can review the podcast to enter to win one of two copies of Robb’s new book, Wired to Eat, or one of two copies of Dr. Terry Wahls new book, The Wahls Protocol Cooking for Life. Contest ending soon. Just scroll down on the podcast app you’re listening on to find “Write a Review”