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

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!

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

This week we have guest Craig Emmerich on the podcast. Craig is the co-founder of Keto Adapted, and co-author of Keto, The Complete Guide to Success on The Ketogenic Diet.

1:50 – Summary/Pre-Intro 3:54 – Intro, Craig's background 7:07 – Noticeable improvements from food 10:30 – Lyme disease and keto 13:17 – Balance between keto for weight loss and keto as therapy 16:57 – Process of working with people and using supplements 18:59 – Protein sparing modified fast 22:04 – Oxidative priority 26:05 – mTOR 34:26 – Satiety of a protein sparing modified fast 35:58 – Things to focus on, autophagy, and sleep, and sun/vitamin-D 41:35 – Keto the book 44:08 – Where to find Craig and Maria

Websites: keto-adapted.com mariamindbodyhealth.com

Book: Keto: The Complete Guide to Success on The Ketogenic Diet

We're back with Q&A #4 with Robb and Nicki for Episode 395 of the podcast. Enjoy!

And don't forget to submit your own questions for the podcast here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

1. (4:07) What do you eat? Mads says: Hey Robb (and Nicki) You have written comprehensively about what types of food to eat and what to avoid. You have also written a fantastic post and guide about "feeding kids paleo". I was wondering (as i am sure many others do as well) what do YOU eat? What are some staple meals? What are you go to breakfast, lunch and snack? Can you give an example of what you eat on a typical week? I think it would be interesting for folks to hear. Hope to hear from you either directly or even better on the podcast in Q&A! Best regards Mads from Denmark

2. (11:02) Keto counting

Kristie says:

Hey, Rob,

I've been following your stuff for ages. I've got both of your books. I worked out with a personal trainer who turned me on to Paleo and you nearly 10 years ago. I lost 145 pounds and have mostly kept it off. Every now and then I get into the almond flour baked goods and fruit and put on a few pounds. Then I regain my sanity and desire to feel great and I make better choices and drop the weight.

I've been considering Keto for a while just to see if I can drop a little more of the weight and feel even better. But here's my hesitation, and it's going to sound like an excuse, because it is. BUT I spent a whole lot of my life counting calories, counting fat grams, counting carbs....counting, counting, counting and being hungry. And I think the reason Paleo has worked so well for me is that I eat healthy, delicious food. When I am in the zone and not eating treats (which I always make myself) and I eat slowly and mindfully, I do really well. I have tons of energy and, although I could lose more weight for sure, I'm ok where I am weight-wise. I worry that Keto will put me back in that headspace of counting and worrying and making myself crazy over choices.

If anybody is going to help me over that, it's you, though! So maybe I should just take the plunge into your Masterclass?

Thanks,

3. (17:18) What is considered health on the low end of the glucose spectrum when in ketosis? Rob says: (Side note: Robb hinted at this a bit for a question on Episode 389.) Of course there is variability and nuance, but what is considered to be the low end of a glucose level during ketosis; i.e., at what level do you start calling it a level of hypoglycemia to be possibly concerned about? BACKGROUND: I just completed Dr. Mark Hyman's 10 Day Detox. I lost 11 lbs. (after was 176 lbs., still about 6 lbs. or so over my ideal), lost 1.75/1.5/1" off waist/hips/thigh, blood pressure down 22/20 (and pulse 8 lower) to close to normal. I wasn't aiming for ketosis by doing this diet, but I believe I got into ketosis periodically. My question is if a fasted glucose level of 57 mg/dL (ketones: 2.4 at the same time) is not uncommon, or if that seems really low. I think I had heard of some people's glucose going *up* when in ketosis. I felt great through the entire diet, and have not had blood sugar problems (my fasted levels have been just fine, when testing before and after the diet). I'm *not* asking for any kind of medical advise, just if that level of 57 seems a bit low *in general*, given a ketone level of 2.4 at the same time. December 2017 at my annual checkup: Fasted glucose: 86 mg/dL Late March 2018 Self testing using a new Precision Xtra NFR blood glucose and ketone monitoring system (one recommended by Robb Wolf, I'm pretty sure). Morning of day 1 of Mark Hyman's 10 Day Detox diet: Fasted glucose: 71 mg/dL Ketones: 0.9 Morning of day after (last) day 10 of Mark Hyman's 10 Day Detox diet, about 14 hours after last eating/drinking: Fasted glucose: 57 mg/dL (day prior: 60) Ketones: 2.4 (day prior: 2.1) Two hours after a lunch with gluten and dairy: Glucose: 92 mg/dL Ketones: 0.7 Note that all the lab reports (I have them from my adult life; I'm 60 years old) have had normal/ healthy glucose levels. The last time my Hemoglobin A1C was measured, was about 15 months ago: 5.3%

4. (21:41) electrolytes Zsuzsi says: Hello, Thank you for your explanation about the importance of electrolytes. The 3 out of 9 rules really cemented the concept for me and I'm sipping away for the first time in my life. I would be interested to know how this ties in with the ancestral health concept? It's not like anyone was weighing in magnesium salts or scooping up potash into their tea. Were they? Thanks very much for your response in advance. Zsuzsi

5. (24:51) BODYBUILDING FOR TEENS Elizabeth says: Hello Robb, Your name was recently added to the "Take Back Your Health" seminar that takes place in Pasadena, CA in May, I will be there so this is how I came to know about you. I'm hoping that due to your experience with power lifting you may help with my questions. My seventeen year old son started bodybuilding about 10 months ago. In a short time he has transformed his body and gained about 35 lbs. He is very muscular now, works out about 3 hours a day and is eating an enormous amount of food. He looks healthy and sleeps well. My husband and I don't know if this is healthy at this age. Can you please comment on this? With much appreciation, Elizabeth

6. (28:38) does my genetics mean I can't buy a smoker??? Terrence says: Robb and Nicki! Loving the Q&A pods as well as the interview ones. You guys have been nailing it lately. So summer's around the corner and I'm looking at some beautiful electric smokers on the market. My dilemma is that I've got that pesky NAT2 polymorphism which says I'm a slow metaboliser of heterocycloamines and therefore I will die a slow torturous death if my meat is placed within spitting distance of a hot coal. I know that a lot of these smokers can be set to pretty low temperatures like 150-200F to do a "low and slow" but was wondering if the presence of smoke and/or heating for such a long period of time produces more or less HCA in the meat as opposed to when I'm oven cooking a roast or even gently reverse searing a juicy rib-eye. Please tell me I can eat delicious things without my colon exploding through my anus and nostrils simultaneously! Thank you!

This week on Episode 394 of The Paleo Solution Podcast we have our friend Chris Masterjohn PhD. Chris is a researcher with a PhD in Nutritional Sciences, and a brilliant guy in the nutrition and health field.

00:00 – Pre-intro/Summary 03:21 – Intro 5:19 – Being a problem solver and synthesizing nutrition info. 10:49 – Evolution, Economics, and Thermodynamics for understanding the world 13:20 – Lab grown meat and energy inputs 18:49 – Which media format Chris prefers 25:47 – What Chris likes to do for fitness, and doing BJJ 32:35 – Chris' coming speaking gigs and content goals 36:34 – Ketogenic diet and epilepsy 50:50 – Any evolutionary advantage of epilepsy? 58:50 – Nutritional Status Cheatsheet 1:18:22 – Where you can find Chris

Discounted offer for listeners, the Nutritional Status Cheatsheet: chrismasterjohnphd.com/robbwolf Website: Chrismasterjohnphd.com Facebook: Chris Masterjohn Twitter: @ChrisMasterjohn YouTube: Chris Masterjohn, PhD

This week on Episode 393 of The Paleo Solution Podcast we have guest Dr. Sarah Hallberg (DO, MS). Dr. Hallberg is the medical director at Virta Health, medical director and founder of the Indiana University – Arnett Health Medical Weight Loss Program in Lafayette Indiana, and Executive Director at The Nutrition Coalition. She is Board Certified in Internal Medicine and Obesity Medicine

00:00 – Pre-into/Summary 4:44 – Intro 6:01 – What's going on with Dr. Hallberg and Virta Health 7:12 – Metabolic underpinning of diseases 7:48 – Improving health can save us money 9:32 – Dr. Hallberg's background and how she got involved in this 16:00 – Meeting Steve Phinney and the beginnings of Virta Health 17:56 – Results and details of the keto type 2 diabetes telemedicine study 27:38 - We can't blame the patients 29:57 – Using a matrix driven approach with telemedicine and real people 32:55 – Customization, keto, and ketone levels 35:51 – SGLT2 Inhibitor and BHB levels 38:51 – Huge weakness of nutrition trials and using BHB levels for compliance 40:20 – Using other markers than BHB/ketones 46:09 – Personalized nutritional 47:20 – Continuous glucose monitors (CGM) 49:38 – How can we win this health fight 55:22 – High carb vegan vs. low carb keto diets 57:40 – Where to find more info on Virta Health

Nutrition coalition: https://www.nutritioncoalition.us/ Virta Health: VirtaHealth.com

This week on the podcast we have guest RD Dikeman. RD is Theoretical Physicist, Research Scientist, and father of a Type 1 Diabetic son.

Show Notes: 00:00 – Pre-Intro/Summary 3:49 – Robb and RD's experiences with giving T1D information 6:38 – RD's background and experience with T1D son 10:48 – Using Dr. Bernstein's book and protocol 17:31 – Double diabetes (type 1 and 2 at the same time) 21:46 – Getting off the standard model of care 22:44 – Diabetes diet for the whole family, parents set the example 25:52 – Physicians and Dietitians telling dangerous myths to T1D parents 29:05 – Managing hypoglycemia 31:17 – How the Bernstein model looks 35:16 – Hypoglycemia and target blood sugar 38:40 – Robb's blood sugar response and ketone levels 41:20 – High fat meals 43:24 – Chronically high blood sugars and Dr. Bernstein's history 49:39 – What blood sugars should be in humans 51:31 – Ketogains and Fighting the nonsense in the low carb world 55:02 – Exercise and insulin sensitivity 57:39 – Using solid basics 59:40 – Hyperpalatability and fat bombs 1:00:53 – Reducing weight and fat to improve insulin resistance 1:03:52 – Where to find RD

RD's video on Diet Doctor: https://www.dietdoctor.com/rd-dikeman-people-type-1-diabetes-avoid-disastrous-high-carb-diet

Diabetes University videos: https://www.youtube.com/channel/UCuJ11OJynsvHMsN48LG18Ag

Dr. Bernstein's site: http://www.diabetes-book.com/

Book: Dr. Bernstein's Diabetes Solution

This week on Episode 391 of the podcast we have guest Tim Larkin. Tim is a defensive tactics and hand-to-hand combatives expert, and author of When Violence is the Answer. As a former military intelligence officer, he was part of a beta group that redesigned how Special Operations personnel trained for close combat. He has a 25 year career where he has trained over 10,000 people in 52 countries in how to deal with imminent violence, including working with groups like the Navy SEALS teams, SEAL Team 6, US Army Special Forces, FBI Rescue Team, and many more.

Show Notes:

00:00 – Pre-Intro/Summary 4:02 – Violence is a tool 8:08 – Battling the stigma of violence 15:02 – Teaching children about violence, and the difference of training males and females 18:45 – Antisocial aggression vs asocial violence 22:53 – Legal aspect of self defense, only responding when necessary, and avoidance 23:50 – Tim's goal with training and informing people 26:40 – Violence has no demographic 29:15 – Training kids 35:32 – Pedophile danger 38:02 – Not sugar coating violence 40:07 – Self Protection is like CPR 41:24 – Competition and combat sports vs Destruction 43:18 – Looking at sports injury data for vulnerabilities 45:35 – Taking advantage of automatic body response to injury 46:50 – Is there efficacy of having previous martial arts training 49:07 – Alphas, the currency of violence, and the Aryan Brotherhood 53:11 – Getting effective first 56:56 – Edged weapons, firearms, and tools 59:21 – Slow deliberate training and deep practice 1:07:00 – How Robb and Tim were introduced, and Robb's atlatl kill 1:08:15 – Where to find Tim's work, and 10 week video course with book

Website: http://whenviolenceistheanswer.com/ Instagram: timlarkintft Facebook: Tim Larkin Book: When Violence is the Answer

This week on Episode 390 of The Paleo Solution Podcast we have Prof. Peter Jaworski. Prof. Jaworski is an Assistant Teaching Professor teaching business ethics. He was a Visiting Research Professor at Brown University, a Visiting Assistant Professor at the College of Wooster, and an Instructor at Bowling Green State University. He is also author of the book Markets without Limits: Moral Virtues and Commercial Interests.

Show Notes:

00:00 – Pre-Intro/Summary 4:04 – Intro, Markets 7:30 – Morality and disgust 9:30 – Medicine and health care 11:55 – Why is it so hard to have a conversation about health care, markets, and morality? 13:30 – Rise in cost in certain sectors 16:25 – Decentralized market experiments 17:50 – Telemedicine and medical tourism 19:13 – Medical product market across borders, and payment for blood plasma 25:28 – Markets don't affect wrong or right 29:00 – Market outcomes affecting morality 30:05 – Anti-market attitudes, evolution, and collectivism 34:45 – Dunbar's Number 37:40 – Where you can find Peter and his book

Website: marketswithoutlimits.com

Book: Markets without Limits: Moral Virtues and Commercial Interests

Hey Folks!

We're back with another Q&A episode!

If you have a question for a future episode, especially questions for Tyler and Luis of KetoGains on the next Q&A, submit them here https://robbwolf.com/contact/submit-a-question-for-the-podcast/

Show Notes:

1. (2:49) 23 and Me Kristin says: Robb and Nicki! Loved the first q&a back! I wanted to ask an expansion on the FTO gene Polymorphism question. I my self also ran my 23andme data through FoundMYFitness as a Rhonda Patrick follower and I have the similar FTO well several FTO genes came up but also the PPAR alpha gene came up that I know is a big part of ketosis. My question is can I attempt and Keto diet and Ketosis with using mainly PUFA and MUFA and still achieve ketosis with this polymorphism or am I better off to not focus on achieving ketosis?Thank you for all that you put in the world I just received you Wired to Eat book and started reading it! Love it so far!Kristin

NOTES:

FTO: https://academic.oup.com/jn/article/142/5/824/4630756 Fat Mass and Obesity–Associated Gene Evolutionary Advantage-STRONG tendency toward obesity. Powerful adaptation in ancestral environment.

Evolutionary advantage not specific to Thrifty gene hypothesis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4031802/pdf/yjbm_87_2_99.pdf

Susceptibility to obesity (and inflammation) https://www.diva-portal.org/smash/get/diva2:406173/FULLTEXT01.pdf

Drivers towards energy efficiency...back side of this is constrained Energy Hypothesis: https://journals.lww.com/acsm-essr/Fulltext/2015/07000/Constrained_Total_Energy_Expenditure_and_the.3.aspx

Game theory and energy balance: http://journals.sagepub.com/doi/full/10.1177/1550147717720792

PPAR Alpha: https://onlinelibrary.wiley.com/doi/epdf/10.1111/j.1528-1167.2008.01840.x

Peroxisome proliferator-activated receptor alpha is a drug/fatty acid-activated transcription factor involved in the starvation response,

Other SNP's like CPT-1

1. (16:45) Ketone IVs / Ketone Ringer Stijn says: Dear Robb, Dear Robb Wolf team,For years I've wondered about using ketone bodies in IVs at intensive care, in the same way that glucose solutions are used. I imagine there being less inflammation versus the glucose, and thus better recovery. Though the effect might be minimal in a non-keto-adapted person. Then I am skipping over the entire blue light issue from all the fluorescents at a hospital. I recently watched your talk at Paleo FX, "Ketogenic Diets for Traumatic Brain Injury Keeping the Baby with the Bathwater". In brief you mention ketone ringers in an acute setting, traumatic brain injury and research in Japan. Why not use ketone bodies at intensive care, or even other settings? Have you seen research on this? Here's how I thought about it: my dad was at the ICU after cardiac arrest, and I saw the glucose syringes. Then I thought about inflammation and ketones. And I remembered reading that heart muscle likes ketones. Maybe we can save more people with ketone IVs...Please share your thoughts. I'm also interested in the Japanese research on ketone ringers, if you can link that.Thank you very much.Be well, Stijn De Puydt

NOTES: Ketone ringer solution- https://iubmb.onlinelibrary.wiley.com/doi/pdf/10.1080/152165401753311780

MCT Keto diet: https://iubmb.onlinelibrary.wiley.com/doi/pdf/10.1080/152165401753311780

High glucose load negated benefits!!

1. (20:54) Monkfruit

G says: Hi. Can you briefly give me the straight dope on Monkfruit? I heard it doesn't spike your blood glucose levels making it a good alternative to sugar. I'm also guessing it still triggers pleasure centers in your brain which can lead to craving sweets. My girl wanted to know how does Monkfruit Maple Syrup differ from 100% Pure Maple Syrup? Thank you for your time, g Notes: https://www.nature.com/articles/ijo2016225

Generally not a huge effect: https://www.nature.com/articles/ijo2016225

1. (24:07) Alternatives to the classic Norcal Marg Colin says: Hey Rob, I like that you are back to doing some Q&A's and Nicki did a good job being your cohost. Do miss the ever large and in charge Greg Everett's humor though, "how does gravel burn," classic. Anyways, what are your thoughts on a Bone Broth Bullshot in lieu of your Norcal Marg? Potential pro/cons? On a second note, what if you were to add some glycine to that Norcal M? Give just a little sweetness and I would think there are some potentially extra benefits to that addition.. After listening to Chris Masterjohn's panel discussion on glycine, that crossed my mind. Curious on your take. Thanks for everything you are doing (Paleo, health, keto, sustainability, controversial truths, etc.). While you are winding the clock back a little, you should get the Kraken on and let him destroy some questions.

1. (27:44) Exercise induced HypoglycemiaGreg says: Robb, hoping to get your insight into a problem I am experiencing. Non-diagnosed Diabetic. 6'1", 200 pounds, athletic build. Blood sugar drops into 60-69 mg/dL during moderate-intense exercise with moderate hypoglycemia symptoms. Measuring glucose (morning fasting 105-120 mg/dL, 2 hr post-meal 120-130 mg/dL). Chewing gum during exercise helps modulate glucose levels but still seems like there should be a better solution. Grain consumption 1-3/week. Limited sugar intake. Water and coffee w/heavy cream primary liquid consumption. Adrenal labs (normal DHEA, high normal cortisol). Worried Keto diet may further exacerbate during exercise. Any insight is greatly appreciated.

1. (31:46) Adaptogens and Gut Microbiome adaption

Eric says:

Digging the return of your podcast and the new format! I have a couple of question submissions….

• We interviewed folks live for the Meatcast at Expo West, and the most consistent "trend" everyone noted from the show was "adaptogens" – what are your thoughts on adaptogens? Flash in the pan fad or the unicorn cure to cancer? Surely it can't be anything in between
• Does our gut microbiome have the ability to adapt/evolve as we age, or is it "locked in" at a certain age? We hear often that our exposure to good bacteria as a child impacts our autoimmunity later in life. Whats so critical about those childhood years? Is it simply our ability to adapt declining as we age?

1. (38:53) Good workout regimen for novice? Joe says: Hi Robb & Nicki,Can you recommend a good resource for a workout regimen? Right now I do weight training circuits Monday, Wednesday, Friday. Cardio Tuesday and Thursday, usually one cardio session is an interval (3x 30 second all-out exertion on an elliptical and the rest of the 20 minutes at moderate pace). I do a circuit for 6 weeks, then just do cardio for a week then start a different circuit for the next 6 weeks. Etc.I'm currently doing alternate daily fasting on my circuit days. Good sleep, good energy. I'm just wondering about new/more efficient ways to mix up my workouts as I'm still following what I did circa the early 2000s.Thanks, Joe

Twitter: @RobbWolf Instagram: @dasRobbWolf Facebook: @RobbWolfOnline

This week on Episode 388 of the podcast we have Cavin Balaster, author of the new book How to Feed a Brain. Cavin survived a two story fall, was comatose for 12 days, suffered from a diffuse axonal injury (DAI) and had less than a 10% chance of recovery. Cavin has a very interesting experience of recovery from a severe traumatic brain injury, and has done a great job of digging into info to help his recovery, and is a very inspiring person with a great outlook. Listen in as we chat about TBI's, recovery, and more.

Show Notes:

00:00 – Summary/Pre-Intro 3:15 – Intro and Traumatic brain injury (TBI) 5:50 – Cavin's background and brain injury 8:30 – Nutrition sparking Cavin's study 10:58 – Greatest challenges Cavin faced along the way 15:09 – Cavin's nutrition 17:50 – Increasing Brain Derived Neurotropic Factor (BDNF) 20:12 – Journaling 21:49 – Supplements 25:47 – Fasting 30:32 – Pfizer stopping hunt for Alzheimer's and Parkinson's drugs 39:46 – Cavin's advice for TBI 45:43 – Where to find Cavin

Article: Pfizer ends research for new Alzheimer's, Parkinson's drugs

Websites: feedabrain.com Preview of interview series: feedabrain.com/preview

adventuresinbraininjury.com adventures in brain injury podcast

Book: How to Feed a Brain