We’re back with Q&A #6 with Robb and Nicki for Episode 399 of the podcast.
And don’t forget to submit your own questions for the podcast here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/
Download a transcript of this episode here (PDF).
Show Notes:
1. [3:24] Book recommendations for us nutrition nerds.
Sarang says:
Hey Robb,
You have been successful in making me and thousands of guys like me to become total “nutrition nerds”. We have all been listening to your podcasts from months/years and reading all kinds of books and blogs we can find to quench the thirst for more knowledge. For some reason, its a highly addictive subject and I’m thinking and reading about it most of the time.
It would be great if you could list out some books that are knees deep in the science and not just superficial advice. The whole paleo/nutrition community would be thankful for that.
Thanks in advance!
Notes
1-Kung San: Men Women and work in a foraging Society- https://www.amazon.com/Kung-San-Women-Foraging-Society/dp/0521295610
2-African Exodus: The origins of Modern Humanity- https://www.amazon.com/African-Exodus-Origins-Modern-Humanity/dp/0805058141
3-The Rational Optimist: How Prosperity Evolves- https://www.amazon.com/Rational-Optimist-Prosperity-Evolves-P-s/dp/0061452068/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1529600750&sr=1-1
4- The Ascent of Money: A Financial History of the World-
https://www.amazon.com/Ascent-Money-Financial-History-World/dp/0143116177
5-Lecture Notes on human metabolism- http://watcut.uwaterloo.ca/webnotes/Metabolism/
2. [13:03] Liver Stress
Maryann says:
First, thank you and Nikki for all you have done and sacrificed to spread the message of clean eating and sustainability.
Do you know of or have your read any research on possible liver stress associated with consuming the amounts of protein recommended in the keto gains calculator for a 57 year old female athlete?
I will elaborate if you need more background information.
Sincerely,
Listener #7
3. [16:38] Protein needs Bodybuilding Keto – Muscle Gain
James says:
For an intermediate to advanced ketogenic bodybuilder/powerlifter looking to maintain muscle mass during a cut; what would be your initial recommendation on protein consumption?
Same question for building muscle.
Also: much research seems to have been done on fat loss. Are there any studies showing the performance of the ketogenic diet when t comes to muscle gain versus a higher carb approach? Maybe less muscle gain but fat free?
4. [21:33] Keto and true HIIT
Greg says:
Hi,
I eat a Targeted Ketogenic Diet (TKD) and do Crossfit. I primarily consume more significant amounts of carbohydrates (max 20g for 195lb male) before doing classic CrossFit workouts where HIIT is part of the workout. I do this because:
1. I perform better than without the carbs.
2. I feel and recover better afterwards.
3. I am afraid of my body going catabolic because it can’t get energy fast enough during workouts.
A lot of what I’ve read about Keto and exercise deals with endurance workout and weightlifting. What is the best approach specifically for Keto and HIIT for optimizing performance and/or safety (avoid going catabolic)?
Thank you!
Greg
5. [27:12] A question about having carb withdrawal symptoms despite very high blood ketones.
Rob says:
Hi there,
I was wondering if you could shed some light on my usual response to being in ketosis.
I’ve been on a very strict ketogenic diet for about 6 months now. I’ve tested my blood ketones hundreds of times using an Abbot Freestyle meter and I’m almost always in the 1mmol to 3mmol range. I have experienced some of the commonly talked about keto symptoms such as occasional feelings of euphoria, appetite suppression (sometimes to the point of nausea if I’ve consumed a lot of fat), trouble sleeping due to that buzzing ketosis feeling in the body some speak of.
The trouble is I don’t seem to do well when my ketones are derived from my own body fat, or at least it appears that way. I say this because I still often feel classic “carb-starved” feelings if I haven’t eaten (irritable, trouble concentrating, etc). Eating lunch solves that, but this seems strange given that my ketones could still be at 3 yet I experience those symptoms. Perhaps those very few carbs in the lunch are what my body wants or perhaps my body prefers ketones from other sources than my own body fat.
What has pushed me to a breaking point is a water fast I attempted this weekend. I began my fast after lunch on Friday (extremely low carb high fat) and during the fast felt exactly the same as I have on any fast I’ve ever done pre-keto. It was really difficult. I was irritable, had headaches, trouble concentrating the exact same feeling as a carb withdrawal. I was testing my ketones frequently in the days leading up to the fast so it should have been a breeze, in theory. And yes, I took plenty of sodium, potassium and magnesium – it doesn’t change it at all.
To thicken the plot further, I tested my ketones regularly throughout the whole fast. On Friday night they were about 3mmol and by Saturday lunchtime they were up around 4. By Sunday lunchtime they were up at 5-6 mmol yet I still felt like I was in serious carb withdrawal! Is it possible that ketosis is just not for me? I’ve heard Dom D’agostino mention that a minority of people don’t thrive in ketosis.
Any help would be appreciated!
Rob
6. [35:30] Keto and Picking a Primary Care Doctor
Kilson says:
Hey guys! Huge fan of the show! I just read through “Wired to Eat” and really enjoyed it. I think it is a really good “catalyst” for getting started in the right foot. I’ve been messing around with Keto for a while now. Almost 3 years ago I was walking around at 357lbs and found out about keto, started boxing and lifting and made it down to as low as 250lbs! After some injuries and some life struggles I flew back up too 300lbs. For the last few months I’m back on the grind and trying to make it back down to a weight I feel good at. Big part is thanks to podcast like yours! So thank you very much! Oh right!… The question…
I haven’t gotten a physical or seen a doctor in a while now. Maybe close to two years. I’m having some trouble picking a Primary Care Provider. What are some things you look for in a Doc? Do you use some sort of platform to find a doctor who is in the know about stuff like Paleo and keto? I really want to get on top of this and find a doctor. Im from New York which is flooded with doctors but not sure who to go with. Any suggestions on how to narrow the choices? THANKS!
Notes:
SteadyMD.com
http://paleophysiciansnetwork.com/
Don’t forget, Wired to Eat is now available!
Amazon, Barnes & Noble, IndieBound, iBooks
You have the same link for the first two books.
I love the book suggestions. I am curious if Lecture Notes on Human Metabolism delves much into endocrinology? If not, can you recommend a good book for someone who is looking to self-educate on that specifically? Love the Q&A format! Keep it up!
It has some…I’d just peruse the chapters and see if it’s enough. I’ll noodle on the endocrinology book….a basic guytens physiology might be enough.
Hi, Robb and Nikki! Here’s the background information I hinted at in question #2. I started following a Paleo template in 2011 and had been living with Hepatitis C since the disease was first named. I have always been an active individual but found the dark side of endurance activity in 2006. My active lifestyle and total avoidance of alcohol seemed to keep the virus in check. Clean eating made things even better, and I motored along for a long time… then came those drug commercials and I drank the koolaid. I took the magic pills (Harvoni) to clear myself of the Hepatitis C virus 2 years ago. The aftermath was somewhat devastating as I felt like I had lost my identity once cured. Cured, however, does not accurately describe what happens once the virus is gone. The liver is still scarred (fibrosis). Everyone around you thinks you should just return to normal, but what the heck is normal anyway.
I recently bought your Keto Masterclass as I needed a real kick in the pants to stop feeling sorry for myself and clean up the diet because sugar is the devil. I feel 100% better but there is always this niggle in my head telling me to back off the protein a little in order to give my liver the time it needs to heal. Of course, I no longer have health insurance (thankfully I had it during the so called miracle treatment that cost around $96,000), so cannot afford to do any further testing to determine the level of fibrosis.
You were correct at your guess of my macros: protein 110 grams, fat 110 grams, net carbs 25-50 grams unless I do a super long run. I seem to feel better if the fat runs a little high. I do IF at least once a week and always do my runs up to 90 minutes fasted with added electrolyte supplementation.
All that said, your statement at the end of your answer to my question prompted me to respond and hopefully learn more.
thanks Maryann!
Hi, Robb and Nikki, I was wondering if you can address palate fatigue. For some reason, I tend to be the kind of person that needs to have a lot of something and then don’t want it anymore and have to switch. Before, I was into avocados and sardines, all the time, and now it is eggs and bacon. It is almost as if my body is asking for these foods at certain times. Thank you!
Hi Robb and Nikki,
Are you aware if there are any sleeping implications with respect to a keto diet? I have been taking in electrolytes (ie magnesium, salt, and potassium) from real foods and from supplements, but I still find it difficult to fall/stay asleep at night. In addition, I try to get 20 or so minutes of direct sunlight a day. I am an active person (mainly bjj, and lifting) with a low stress job, but this seems to be a lingering issue. Any thoughts. Feel free to reach back out if you need more context/info.
Thanks!
Kevin
Are you still in the initial stages of doing a keto diet, or has this been ongoing for a while?
Hey Squatchy,
I’ve been keto for ~2-3 years, but my issues seem to come and pass. I can’t put my finger on it, but didn’t know if there were any underlying issues I should be aware of.
Thanks.
Kevin
I recently started a Keto diet and my primary emphasis is to burn fat. My total protein in grams for the day is 118g. So when I calculate it into ounces, that’s roughly 4.1 ounces a day. I am eating two meals a day. So I am roughly eating 2 ounces per meal. Is that correct? It just seems like it’s so minimal and I want to make sure that I’m hitting my limit of protein for the day. Am I calculating this correctly? Thanks!
You’re missing the step of calculating how much protein is in the meat. The type of meat can vary, but it can be around 7g of protein per ounce of meat (you can lookup the specific type of meat you’re eating to be more accurate). So if you needed 118g of protein in a day, that would be about 16.8 oz of meat (a little over a pound) a day.