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

We're back with Episode 417 of The Paleo Solution Podcast. We have one of my favorite guests of all time back on the show, Dr. David Perlmutter. Dr. Perlmutter is a Board-Certified Neurologist and four-time New York Times bestselling author (author of Grain Brain). He serves on the Board of Directors and is a Fellow of the American College of Nutrition. Listen in as we talk about how the science of health and nutrition has progressed and where it's going, ketogenic diets, fasting, alzheimer's, diabetes, medication, and much more.

00:47 – Pre-intro/Summary 2:12 – Introducing Dr. Perlmutter 3:34 – How has the science behind Grain Brain progressed 8:45 – Health care crisis and important things to focus on 17:50 – How the view of dietary fat has changed in the past 5 years 21:41 – Dr. Perlmutter's visit with Nestle 25:24 – Why ketogenic diets have become so popular 28:48 – Alzheimer's ineffective medications 31:08 – Statin drugs increasing diabetes risk 33:58 – Comparing diabetes treatment with medications vs ketogenic diet 34:23 – Diet template and paleo 38:54 – Plants able to change gut bacteria genes 42:15 – Connection 43:28 – Fasting 51:20 – Muscle loss and fasting 57:40 – Things to be aware of and how to thrive on keto 59:49 – Predictions for the next 5 years 1:04:15 – Where you can find Dr. Perlmutter

Website: DrPerlmutter.com

YouTube: The Empowering Neurologist

Book: Grain Brain (Revised and Updated)

For Episode 416 of The Paleo Solution Podcast we have guest Dr. Michael Rose. Dr. Rose is a prolific evolutionary biologist whose work on aging has transformed the field. Evolution has described the field of aging research as "after Rose," thanks to his influential book Evolutionary Biology of Aging. In 1997, Rose was awarded the Busse Research Prize by the World Congress of Gerontology. In 2004, he published a technical summary of his work on the postponement of aging, Methuselah Flies, followed in 2005 by a popular book on the topic, The Long Tomorrow. His most recent book, with L.D. Mueller and C.L. Rauser, is Does Aging Stop? He has more than 300 publications, and has given hundreds of scientific talks around the world. He is currently a Distinguished Professor of Ecology and Evolutionary Biology at the University of California, Irvine.

This was a super interesting episode. We talked about evolutionary changes in diet, how young people may be more adapted to agricultural diets, how that changes with age, and how your background and ancestry can affect how you handle agricultural diets and foods as well. I definitely recommend giving this one a listen.

00:48 – Summary/Pre-intro 2:15 – What is aging 3:22 – Experimental evolution 6:15 – Ancestral Health Symposium talk and fruit fly experiment 19:07 – Variables of optimizing a paleo diet and adaptation to agricultural foods 27:25 – Self experimentation and values 29:25 – The evolution of human diet 33:20 – Nutrient density 34:48 – Brain evolution nutrient requirements 35:33 – Movement, activity, and exercise 39:27 – Minimum effective dose 41:01 – Where you can find Dr. Rose's work

Dr. Rose's AHS presentation: Evolutionary Biology of Diet, Aging, and Mismatch Website https://55theses.org/ Google Scholar page: https://scholar.google.com/citations?user=NCQ3E5sAAAAJ&hl=en The Long Tomorrow book: https://amzn.to/2DgmUOQ

For Episode 415 we have guest Bill Parravano. Bill is "The Knee Pain Guru". He has over 25 years of martial art and bodywork experience understanding movement and tensions patterns that lead to physical pain. Bill believes the nervous system holds the keys to the body's healing. It bridges gaps between what we currently know and the infinite number of possibilities for the body to heal in the realm of what we don't know. This combination creates the shortest distance between a life riddled with pain to a high quality fully expressed physical life.

Listen in as we talk all about knee pain and knee health.

00:48 – Pre-intro/Summary 1:57 – Introducing Bill Parravano and Bill's background with Knee issues 4:26 – Studying different styles of bodywork – Orthobionomy and Systema 6:34 – Tension patterns 8:44 – How paleo came into play with Bill's strategy 11:38 – Diet vs surgery for back and knee issues 14:30 – Meniscus tears, unnecessary and necessary surgery 15:45 – The difference between mechanical dysfunction and pain 16:48 – Bill's process of starting with someone with knee pain 20:30 – Bringing awareness to the basics 25:21 – Conventional pain management vs getting to the source 26:25 – Common deficiencies and imbalances that are causing knee pain 31:30 – How to keep from getting knee problems, and gross motor movements vs intrinsic movements 37:50 – Where to find Bill

Website and 7-Day Knee Pain Reduction Challenge: https://www.thekneepainguru.com/ Facebook: https://www.facebook.com/TheKneePainGuru YouTube Channel: https://www.youtube.com/channel/UCVlHprd8eMf5jhmSzZtu8Sg

We have our friend Darryl Edwards as guest on the podcast for Episode 414. Darryl Edwards is a Movement Coach, Natural Lifestyle Educator, nutritionist and creator of the Primal Play Method™. Darryl developed the Primal Play methodology to inspire others to make activity fun while getting healthier, fitter and stronger in the process. Darryl is also the owner of Fitness Explorer Training and author of several books including Paleo Fitness, Paleo from A to Z and April 2018 best-seller Animal Moves His work has been published in titles such as Men's Health, Women's Health, Elle Magazine, Men's Fitness and featured on the BBC documentaries Eat to Live Forever and Doctor In The House.

00:48 – Intro to Darryl Edwards and Primal Play 2:48 – Darryl's career background, health history, and how he got into paleo 9:10 – What motivated Darryl to do a book and a certification and get into this work 15:38 – Incorporating movement and play-outs in regular life 17:16 – Structure vs unstructured activity for people and for kids 25:01 – Risk assessment for kids 28:06 – Overprotecting kids and losing resilience and risk assessment ability 31:00 – Where to find Darryl 32:55 – Movement Oncology – movement as medicine for cancer 35:00 – Underappreciated movement 36:51 – Thanks

Website: PrimalPlay.com

Certification: PrimalPlay.com/certification

Social Media: Twitter: @fitnessexplorer Instagram: fitnessexplorer Facebook: @fitnessexplorer

Book: Animal Moves

Here we are with Q&A #12 with Robb and Nicki for Episode 413 of The Paleo Solution Podcast!

Don't forget to send in your own podcast question to use here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

1. [1:36] Keto for children

Kaleigh says:

Hey Robb! I've read a few studies and heard people talking about Keto diets helping children with epilepsy and behavioral disorders. But I'm wondering if it's healthy for all children? I want to raise my child healthy and I don't feel comfortable feeding him processed foods, sugar, and grains like baby cereals and junk foods. How do I know if I'm feeding him the right amount of fats, protein and carbs?

I love your podcast and would love to hear your thoughts on this!

2. [9:27] Am I 'carb adapted'

Dan says:

I have recently finished reading Wired to Eat and shortly after began testing many of the foods on the list. The majority (outside of oatmeal at 123 mg) have come back surprisingly low at

Thanks for all that you out out there.

Dan

3. [14:17] nicotine affect on ketosis levels

Pierce says:

So i've been on the "keto" diet for almost 3 months now, my carb intake is between 15 and 20 grams of carbs per day with around 1500-1700 calories overall and im consuming around 130-150g of protein a day. My daily blood ketone level is between a .4 and .7

I CHEW almost religiously, could there be an affect on my blood ketone level with the nicotine from my chewing, or even enough to keep me at such a low level of ketosis?

4. [17:00] Lifting vs Jiu-Jitsu

Stu says:

Hi Robb!

After many years of "Bro-Splits" and curls I finally got into heavy compound lifting about a year ago and have run 5x5 type beginner programs and recently more intermediate templates as well. I really enjoy lifting and currently hit the squats, deads and Bench 3X a week (cardio 1 or 2 days in between)

I really want to start Jiu Jitsu though. I've been interested in it for the longest time, and I finally need to just get my ass on the mat and do it. Is once a week "enough" for Jiu Jitsu? I have a feeling I'll get into it and want to do more, but I also don't really want to slow down on the lifting and there's only so many hrs in the day (Running a family business during the day and trying to get a little health coaching biz going at night! www.supersimian.co.za for people in South Africa Yes! One of your 6 fans is in South Africa :D ).

What would you recommend for someone wanting to get started?

5. [21:26] Low Appetite on Paleo

Jai (female) says:

Hi Robb & Nicki!

I have a question regarding having a naturally low appetite. Growing up, I remember having a pretty inconsistent appetite compared to my peers and family. I was a competitive athlete up through sophmore year of college and I felt like that really drove my appetite. For most of my life, I had a low (but normal) BMI, which slowly crept to an overweight BMI in the last few years. I developed some poor eating habits in my 20's and struggled with depression which led to a 30 lb weight gain. I've dabbled in Paleo for a long time, but about 2 months ago I really dove in after reading Wired to Eat and experiencing some scary health symptoms (fatigue, orthostasis, parathesias in my legs and fingers, blurry vision). Since eliminating grains, dairy and soy, I have noticed that I am rarely hungry. I counted calories/macros for a few days to see where I am at and I hover around 1600 calories (food detailed below if you need it). I am 5'5", 150 (after a 15lb weight loss!) and moderately sedentary. I'm a nursing student, so I move around a lot at clincals, but spend much of the day sitting to study. I rock climb 2-3 days a week, and walk 2-3 days also. I plan to add 1-2 days of lifting as well. My concern is that I may be undernourishing myself. Is this something I should worry about? Is it possible for some people to just need fewer calories? Is this something I shouldn't worry about until I get to a lower weight? I don't feel like I am underreating. I have a lot of energy. My skin looks great. I've put on more muscle. Depression has disappeared and anxiety is back to a manageable level. IBS is much improved also. I have sphincter of oddi dysfunction too, which gets a little frisky when I have too much fat, but it's drastically improved since cutting out dairy.

Thank you so much for the work that you do! I have had amazing results and the workbook for Wired to Eat really kept me motivated. I've already roped 3 friends into reading the book and trying the lifestyle mods. One of the biggest changes I have made is socializing more, and I don't know that I would have ever done that without your book. I'm much happier and healthier. Thank you!

Breakfast: usually 2 eggs, handful of berries, and some sliced carrots, if I am hungry enough (skip breakfast 2-3 days per week bc I am not hungry until later in the day)

(sometimes) Snack: epic bar and baby food pouch (pureed fruit & veggies)

Lunch: Chicken or fish with another handful of berries or maybe some melon. & a veggie, like asparagus or greens

Dinner: some type of red meat and 1/4-1/2 sweet potato.

Primarily focus on getting protein in because it's easiest for me to digest.

6. [28:20] Mechanism behind foods that lower blood glucose

The Great Dane says:

Hey Robb and Nicki,

People talk and write about foods (or supplements) that help lower blood glucose. As i understand it, some of it has to do with the activation of glut-4 transporters (e.g. When taking Alpha lipoic acid). This should make your muskels more insuline sensitive and thereby lower blood glucose (might not be exactly what happens). But what about stuff like cinnamon, vinegar and lemon juice? Is it the same mechanisms or is it sinply because they tell the pancreas to produce insuline. After hearing Peter Attia on The Tim Ferriss show several years ago, one of my goals have been to keep insulin low. I want to use as many hacks as i can to keep blood glucose low, but i don't want it to be low because of insuline secretion. Is there anything to this? Or am i good to go with the hacks?

Squatchy's note on cinnamon: There are mainly two types of cinnamon you can typicallly find to purchase, Ceylon ("true cinnamon") cinnamon, and Cassia cinnamon. The Cassia cinnamon is by far the most common, and what you usually find as the cheap cinnamon in most grocery stores. Ceylon cinnamon is usually a bit more expensive and can be found in some grocery stores (especially more natural health food type stores) and online. Robb mentioned high cinnamon consumption being dangerous for your liver. Coumarin is a naturally occuring compound in cinnamon and some other plants. Coumarin is a blood thinner, and consuming large amounts of coumarin can be harmful to your liver.The cheaper Cassia cinnamon contains a lot more coumarin than the Ceylon cinnamon. Cassia is about 1% coumarin, and Ceylon is about 0.004%, so a pretty big difference. I would recommend Ceylon cinnamon because of the much lower coumarin content, and it has a better flavor and is sweeter tasting. If the cinnamon you buy is not labeled as Ceylon cinnamon, then it's almost guaranteed to be Cassia cinnamon.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3385612/

Where you can find us: YouTube Facebook Submit questions: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

And we're at it again with Q&A #11 with Robb and Nicki for Episode 412 of The Paleo Solution Podcast.

Don't forget to send in your own podcast question to use here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

1. [2:27] Valter Longo's Longevity Diet Wayne says: What's your take on Longo's view that protein should be limited because it raises IGF-1? He says that none of the populations that have the largest percentages of centenarians consume much protein. I understand that IGF-1 has a beneficial anabolic effect but high levels have been linked to cancer and other chronic diseases. Can you give us your views on this?

2. [14:30] OMAD Eric says: Hi Robb, Just wondering what your opinion of eating OMAD? And is it beneficial to still eat keto while doing it?

3. [18:18] Sun screen Duey says: What are your thoughts on sun screen.

What draw backs are there to using it?

What's the risk of skin cancer if you progressively build up sun exposure and don't burn.

Notes: Risks and benefits of Sun Exposure https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5129901/

4. [24:25] Pulling and eccentric exercise only Patrick says: Hi Robb and Nicky. First I just wanted to say thank you for everything that you wrote and said over the years. You and others like Mark Sisson helped me lose over a hundred pounds and keeping it of since 2013. My question : is there any counter indication of doing only pulling exercise or eccentric ? I suffered rotator cuff injuries couple years ago and no matter how careful I am everytime I tried to do heavy push exercise, even not so heavy, the pain comes back. My only goal at this point is to maintain as much lean body mass as I can so I can grow old and farm coconuts with my great great grand kids Thanks alot again for everything

5. [28:00] Water retention during Luteal phase Angel says: Hi Robb and Nicki, I love the Q&A episodes! I find them very informative. I just started reading Wired to Eat and its such an enjoyable read! Your sense of humor keeps me engaged, unlike many other nutrition books that read like text books. A little about me: I just turned 40, 5'4", 133 lbs and metabolically healthy. My goal is to lower my body fat to 20% (currently 24%). I started with the keto diet over a year ago, and initially was able to lose weight. But I find it quite difficult to adhere to, and the sugar/carb restrictions triggered many binge eating episodes that I never experienced before keto. Now I've relaxed on the carb restrictions by allowing myself to eat fruits and starchy vegetables and my cravings are more under control (fingers crossed). However I still face another hurdle in my fat loss journey , namely PMS cravings and water retention. I retain so much water during my luteal phase I can't even fit into clothes that are normally loose fitting. Logically I would lower carbs and increase fat to reduce water retention, but the the problem with that is I also crave sugar (mainly chocolate) and carbs (pretzels). I also find it hard to fast during PMS (I normally do 16:8 IF) as I feel more hungry. I always gain weight during luteal phase, which practically undo all my previous efforts. Do you have any suggestions on what to do during luteal phase? Do we eat more carbs or more fat? Any supplements? Any advice will be greatly appreciated!

Angel

Notes: Robb breaks down protein recommendations: https://robbwolf.com/2018/05/16/keto-and-protein-is-it-chocolate-cake/

Where you can find us: YouTube Facebook Submit questions: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

On Episode 411 of The Paleo Solution Podcast we have guest Tim Grahl. Tim is the author of Running Down a Dream and Your First 1000 Copies, and works with authors and creatives to help launch books (including my own, which he was a huge help with). Listen in as we talk all about the hows and whys of publishing a book.

00:46 – Summary/Pre-Intro 2:17 – How Tim got into publishing 5:52 – Why would someone publish a book? 10:17 – When does someone need an agent? 14:25 – Battling with publishers on changes 18:15 – Support from publishers 20:50 – Experience with The Paleo Solution book 22:40 – Writing a book for your business 25:13 – Cost of doing a professional book 29:18 – Publishing as a service, royalties, and 32:50 – Obscurity, passing the threshold, and pluses and minuses of releasing serial content 43:19 – Free plus shipping 45:10 – What is your goal with writing a book? 48:50 – Having a platform 50:44 – Tim's book Running Down a Dream 57:21 – If it's hard it's because you're doing it right 1:02:03 – Where to find Tim

Websites: BookLaunch.com RunningDownADream.com

Book: Running Down a Dream

And we're back with Q&A #10 with Robb and Nicki for Episode 410 of The Paleo Solution Podcast.

Don't forget to send in your own podcast question to use here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

1. [2:14] Calcium

Holly says: Hi Robb - love your work. I'm wondering what your thoughts are on getting adequate calcium when doing a ketogenic diet for fat loss. I'm following the Ketogains macros and am a smallish female (125 pounds at 5'3) so my calorie count is quite low. I don't tolerate dairy very well and there is only so much spinach one can eat in a day. I do eat canned salmon with bones but not every day. Seeds are too caloric when fat loss is the goal and I'm a bit concerned about supplements (Chris kresser has indicated calcium can end up in the wrong spot ex arteries). What about bone meal as a supplement? Other ideas?

2. [5:40] Asthma Jenny says: Do you have any suggestions on how to treat or eliminate asthma caused by allergies, such as allergies to pollens and grass - not to food? Thank you.

3. [8:57] Mixing high cholesterol, and high fat foods with fruit, corn, and potatoes

Justin says: Hi Robb!

My girlfriend is Paleo, moderate carbs and high fat diet. I am wondering if she could be damaging her health when she eats steak with corn, fruit, potatos, or sugar of any kind. Can you elaborate on mixing those kinds of carbs with high fat, high Cholesteryl meat and on the glycation process? Will this cause Atherosclerosis? And if not, what causes atherosclerosis?

Thanks Robb! I love the podcast!

4. [13:11] CBD Oil

Brad says: What are your thoughts on the efficacy of CBD oil? If I wanted to try some what would I look for in a specific brand? I have noticed a wide variety of price ranges so how can one determine the quality of an oil?

Thanks,

Brad Hasse

Bee Keeper's Naturals B.Chill (CBD in honey, mentioned in the show)

Squatchy's CBD recommendations:

https://www.ojaienergetics.com/full-spectrum-hemp-elixir.php (some of the best, uniquely fast acting)

https://www.greenmountaincbd.com/our-product (one of the best priced high quality ones I've found)

5. (Question Skipped)

6. [16:03] Fatty acid profile for grades of beef Lee says: I've read articles (most of which had ties to the cattle industry) talking of the improved fatty acid profile as the grade of beef goes up from select, choice, to prime particularly for fatty cuts like brisket. Is this really significant? When I'm going to smoke a brisket (that I rub in olive oil and eat while sipping green tea) I usually trim most of the hard external fat and am really only dealing with the subcutaneous fat. I think the take away from grass-fed vs grain fed is that yes grass is better but it's only in the margin (same amount of Omega-6 but more Omega-3 for grass-fed and the absolute amount of omega-6 is what's important in the presence of sufficient omega-3 i.e. improving the ratio by taking lots of fish oil doesn't offset the high omega-6 load). I'm guessing this probably the case with the higher grades of beef relative to the lower the grades. However, the higher grades are definitely more tasty. Any insights"

Thanks,

Lee Heifner

On Episode 409 of the Paleo Solution Podcast we have guest Amber O'Hearn. Amber is a data scientist by profession with a background in math, computer science, linguistics, and psychology. She has been studying and experimenting with ketogenic diets since 1997, and more recently writing and speaking about her findings. Her review on the evolutionary appropriateness and benefit of weaning babies onto a meat-based, high fat, low carb diet, was included as testimony defending Tim Noakes in his recent trial. Amber has been eating a plant-free diet since 2009.

00:48 – Summary/Pre-Intro 1:50 – Amber O'Hearn's story and background 7:46 – Process of getting into a carnivore diet 11:31 – The stories of transformation and autoimmunity treatment with the carnivore diet 14:08 – Variance in the carnivore diet and what foods it consists of 18:25 - Experimenting with food removal and where to start 22:18 - Exercising while very sick 25:43 – Depression 28:23 – Fecal transplants and gut microbiome 34:50 – Individual results are what matters 38:06 – Comparing drug response efficacy to diet 40:20 – Risk/Reward for a carnivorous diet 43:18 – Who should not do a carnivore diet 45:50 – Social Ostracism 47:52 – Anaerobic exercise, carnivore, and keto 48:30 – Chasing ketones and good protein intake 55:30 – Gluconeogenesis 57:26 – Carnivore diet resources

Website: http://www.empiri.ca/ Amber's Guide: http://www.empiri.ca/p/eat-meat-not-too-little-mostly-fat.html http://justmeat.co/ http://www.diagnosisdiet.com/

Twitter @KetoCarnivore Facebook: L. Amber Ohearn Instagram: @Ambimorph

For Episode 408 of The Paleo Solution Podcast we have guest Dr. Emory Liscord. Dr. Liscord is an Emergency Medical Physician and Assistant Medical Director at the Deptartment of Emergency Medicine Maine General Medical Center.

00:46 – Summary/Pre-Intro 1:57 – Intro and Dr. Liscord's background 4:26 – Why Dr. Liscord chose emergency medicine 6:30 – Medications, and "less is more" 8:43 – Pre-diabetes while marathon training 13:49 – Seasonal eating 14:30 – Grand Rounds about the ketogenic diet at the hospital 15:44 – Where are the current problems in healthcare 19:01 – Conflicts of interest in medicine and subsidies in the food industry 23:10 – Where to initiate change 24:43 – Problematic features of the insurance system 31:18 – History of healthcare in the USA and changes from WWII 34:50 – Experimenting to find better healthcare systems 37:02 – Calling representatives really matters 38:44 – Work with the Chickasaw Nation 40:28 – Conversations in your community and strategies for patients 44:30 – Hospital changing snack foods story 48:30 – Food addiction, social pressure, and psychology 51:21 – Incentives and subsidies 54:28 – Future of Dr. Liscord's outreach in the community 56:43 – Dietary dogma 59:30 – Where to find Dr. Liscord

Website: SimplyHealthME.com

Podcast: SimplyHealthME podcast

Facebook: SimplyHealthME Facebook page