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

by Robb Wolf

A free, weekly podcast where Robb Wolf answers your questions about the Paleo diet, intermittent fasting, training, fitness, and more.

  

Latest Episodes

Episode 410 - Robb and Nicki Q&A #10

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

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

Show Notes:

1. [2:14] Calcium

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

2. [5:40] Asthma

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

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

Justin says:
Hi Robb!

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

Thanks Robb!  I love the podcast!

4. [13:11] CBD Oil

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

Thanks,

Brad Hasse

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

Squatchy’s CBD recommendations:

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

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

5. (Question Skipped)

6. [16:03] Fatty acid profile for grades of beef

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

Thanks,

Lee Heifner


Audio Download

Posted on 20 September 2018 | 4:00 am


Episode 409 - Amber O'Hearn - Carnivore Diet

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

Show Notes

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

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

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


Audio Download

Posted on 11 September 2018 | 4:00 am


Episode 408 - Dr. Emory Liscord - Problems With Healthcare

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

Show Notes

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

Website: SimplyHealthME.com

Podcast: SimplyHealthME podcast

Facebook: SimplyHealthME Facebook page


Audio Download

Posted on 5 September 2018 | 11:08 pm


Episode 407 - William Shewfelt - Red Power Ranger

On Episode 407 of The Paleo Solution Podcast we have guest William Shewfelt. William is an actor and plays Brody Romero, the Red Power Ranger, on the Nickolodeon show Power Rangers Ninja Steel.
I was really impressed by William. Even though he's fairly young, he has a great mindset and a lot of good insight beyond his years. Listen in as we talk about how William went from eating vegan to keto/paleo, the challenges of being an actor, staying in shape for his physically demanding role, recovery, motivation, and more. This was a really good one that I recommend giving a listen.

 

Show Notes:

00:49 – Summary/Pre-intro
2:17 – Williams’s introduction and background
6:00 – Greatest challenges in acting in a TV show
8:43 – How William went from vegan into paleo and keto
13:50 – Getting into testing and genetic testing
17:25 – Genetic carb tolerance vs carb level
19:33 – Most highly tolerable foods to eat lifelong
22:04 – Carnivorous eating and nutrients
26:47 – Subsisting on just muscle meats
28:40 – Ability to go longer without eating on lower carb
30:06 – William’s training and workouts
34:25 – Tracking and being intuitive
38:41 – Diminishing returns
43:30 – Not letting things define you, and enriching your life
48:17 – William’s recovery methods
53:01 – William’s plans and goals for the future
59:09 – Where to find William

Instagram: @WilliamShewfelt

Youtube: youtube.com/willshewfelt

The Carnivore Shredding Program: thecarnivoreshreddingprogram.com


Audio Download

Posted on 21 August 2018 | 4:00 am


Episode 406 - Dave Korsunsky - Heads Up Health

For episode 406 of The Paleo Solution Podcast we have guest Dave Korsunsky. Dave is the founder and CEO of Heads Up Health, a place where you can manage and explore all of your own health data.

1:48 – Summary/Pre-Intro
3:08 – Introducing Dave Korsunsky, How Robb and Dave met
4:54 – Heads Up Health
11:36 – Disconnected health information
13:46 – Quantified self and useful information
15:28 – HRV
16:45 – Individualized data and nuance
21:00 – API access and direct download access to reports
24:49 – Walkthrough of using Heads Up Health
27:06 – Data security
29:23 – Typical Heads Up Health user
31:44 – Heads Up Health trial and subscription
33:50 – Where to find Dave


Websites:
Data Driven Health Radio podcast

HeadsUpHealth.com

Post on Heads Up Health on our blog:
https://robbwolf.com/2016/11/03/taking-control-of-your-health-records/


Audio Download

Posted on 14 August 2018 | 4:00 am


Episode 405 - Robb and Nicki Q&A #9

We're back with Q&A #9 with Robb and Nicki.

Remember to submit your own questions for Robb and Nicki to answer on a future show here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

Show Notes:

1. [2:06] Kidney Stones

Krisztian says:
I've been mostly Paleo for about 5 years now based on one of your piror books.  Overall, it has worked well for me, with one exception.  I started to develop kidney stones on a regular basis.  I finally had them analyzed and they turned out to be calcium oxalate stones.  Upon reading up on this condition, it stems from a high amount of oxalate in the diet.  Unfortunatley, most of the foods I liked on Paleo happen to be super high in oxalate... spinach, nuts, seeds, dark chocolate, sweet potatoes.  The other wammy here is that I was initially avoiding dairy on Paleo which turns out to be worse for stones because one way to counteract high oxalate intake is to match it with high calcium to avoid stone formation.  I've since gone back to eating plenty of cheese and high fat dairy in my diet.

I'm curious if this is a common issue that you've seen and I'm wondering if this is something that might be helped by going to a keto diet.

 

2. [5:33] Sugar addiction

Kathryn says:
Hey Robb,
I am really hoping you can give me some insight into why I can't seem to fully recover from sugar addiction. I have had a sweet tooth my whole life, but in recent years I have learned that I have a true addiction to sugar. In the last four years or so, I have studied a lot of nutrition, functional medicine and ancestral health perspectives and gone on a strict paleo diet for months at a time. In almost every way, a clean diet of whole foods makes me feel amazing (better sleep, clearer skin, joints and movement feels better, etc.), except, I become very depressed. It's not a mopey, weepy kind of depressed, it's literally a depression of all feeling, like I feel very little at all. But I do sometimes feel really, really irritable, or sometimes bouts of rage that don’t match the situations they arise in. But most of the time, I just feel blah. I thought this would go away after a couple of weeks or even a month or two of eating clean, but it didn't. In happy or exciting moments, it was like I just couldn't feel those emotions fully. I also noticed that I didn't crack jokes like I usually do or feel like being social. All my feelings were dulled. Even sad ones. And when I did fall off the diet, and eat sugar, I immediately felt cheerful again. To me, it seems that the years of sugar abuse have altered my brain enough that without sugar, I can't feel normal emotions anymore. So my question is concerning healing my brain. Is it possible to reverse these effects? The longest I have gone on a strict paleo diet is three months. I admit it was hard to keep going when I just didn't see myself ever feeling happy again. If it's possible to heal my brain and increase its capacity for proper dopamine signaling again, are there certain therapies or supplements that can precipitate and accelerate that healing? Perhaps I am ignorant of some other factor or mechanism at work here. I would be grateful for any insight or help you can give. Thanks for the incredible work you do to bring to light the truth about human health and nutrition.

Notes:

Carb 22: https://carbsyndrome.com/nutraceuticals-new/

STEM Talk Episode 69 (David LeMay): https://www.ihmc.us/stemtalk/episode-69/

 

3. [11:32] Metabolic Flexibility and Weight Loss/Maintenance

Julia says:
Robb and Nicki,
I am very interested in the concept of metabolic flexibility and eagerly waiting to hear your upcoming lecture on this topic. Intuitively it makes sense that given variation in season and climate that humans would have relied on a menu of macronutrient combinations. My question is: how can developing metabolic flexibility be used as tool for weight loss/maintenance? I have been about 90% ketogenic for the past 28 months; the other 10% would be high carb meals which I have allowed as a metabolically flexible person. I can swing in and out of ketosis with ease; however, I have noticed that if I go through periods of higher carb, it does result in weight gain which is tough to lose even when reentering ketosis. I do crossfit almost daily and practice the 18:6 IF schedule, and I don't notice either of those things affecting my performance. Thanks!

 

4. [16:31] Low afternoon energy

Laura says:
Hi Robb and Nicki,
Thank you both for all you do! I've been a huge fan since 2010 and admire your relentless pursuit of the truth when it comes to health and nutrition.

My question is about my extremely low energy in the early afternoons. I know it is a common complaint, but I feel like I've done everything I can to fix the common mistakes  that lead to the afternoon slump, and I also feel like my exhaustion is too extreme to be normal for my age and health status.

I'm 32 years old, I eat low carbish (75-100g most days), have toyed with keto, eat mostly paleo with the addition of some dairy and occasional non gluten grains. I do crossfit 3x/week and spend most of my time chasing my 2 year old around. My sleep is good most of the time, and I do not have any major life stressors that effect me currently. No diagnosed health conditions, no rx meds.

I had bloodwork done recently, and my doctor was very impressed with the results, especially my blood lipids. A1c was 4.8, C-reactive protein 0.8, no thyroid antibodies present. Fasting blood sugar 78. The only things that were slightly out of range were homocysteine (slightly low at 4.6), Uric acid low at 2.4, serum iron slightly high at 148, and my free T3 was a little low at 2.5. Another Doctor years ago prescribed me naturethroid but I never took it.

Ive tried changing my diet in every way imaginable to try to combat a possible hypoglycemic or food sensitivity related slump after lunch.  I've eliminated various foods that people can be sensitive to,and ive even tried more carbs in the morning, but that leads to blood sugar imbalance and cravings all day. As a result, my breakfasts and lunches would fall under the keto umbrella, as I feel better when I eat carbs later in the day.

The only thing that seems to slightly help is not eating at all, but I just get so hungry! My activity level is fairly high and I don't feel like I'm a great candidate for intermittent fasting at this point.

My mom, who has had MS for about 30 years, does not eat all day and only eats dinner because she's says eating makes her tired. I just can't handle not eating at all, and I do feel fatigued and hypoglycemic if I try to skip meals.

Thanks for reading and for all you do!!

 

5. [23:08] Carb test and ketosis

Carl says:
Hey Robb,

I read Wired to Eat while I was pretty deep into a ketotic cycle, so I didn't immediately get to the 7-day carb test. Years of self-experimentation have led me to a relatively low carb (

6. [27:30] Creativity and Writing Process

Peter says:
Robb,

I hope all is well. I'm a big fan of the Podcast and excited about the Q & A return.  I have a two-parter both within the same general idea.

FIRSTLY:
I'm a writer and I am alway curious about how others approach the creative process.  I was curious if you could elaborate on how you approach writing and creativity in regards to balancing an active lifestyle? And how a typical day when writing might look.

For example -- Do you do things like meditate? What time of the day do you write? Where do you write? If you write in the morning how do you reconcile with hanging outside first thing in the morning to get some sun?  If you do Jujutsu around noon and roll for 2 hours how do you write around it?  You've mentioned eating big meals in the morning, if you're in a heavy writing period, is this a habit you stick with? Oh by the way, you have a wife and kids... how do you balance it all?

Do you still do caffeine?  Do you force yourself to take breaks during writing?  How do you avoid sitting for 5/6 hours straight?

Sorry for all the questions, I've just been thinking about this a lot lately as I enter into a career pursuing my passion as a writer while trying to balance and prioritize my health.  As I am sure you can attest, writing can be all consuming if you let it and setting boundaries is vital -- though difficult, especially if you're in "the zone."  So I'd love to hear your thoughts.

[33:18] SECONDLY: 
I'd love to get your thoughts on the mechanisms at play when writing or doing anything else that requires intense mental focus in regards to willpower.  Correct me if I am wrong, but it feels like for me, many aspects of writing and maintaining a healthy lifestyle (choosing healthy food over shitty stuff, hitting the gym, walking, etc.) can drain from the same willpower tank (if not just psychologically, and physically -- physiologically as well).  This isn't to say that both can't exist -- rather does one need to be given priority based on ordering of events throughout the day? 

For example, I feel my creativity comes to me first thing in the morning.  If I were to wake up and hit a Metcon first thing, I feel my creativity gets depleted from the shared willpower tank.  I feel this to be true with little things that chip away at my early morning start time as well.  For example, taking the time to make a big healthy breakfast, sitting in the sun, even a short walk, all delay me tapping into when I feel I am creatively primed -- but is it worth the sacrifice of my health?

I was curious if you have any thoughts on when or how you prioritize creativity.  Or maybe this is all just a bunch of bullshit like Robert Rodriguez says -- and our creativity is totally out of our control. 

Anyways, love the show and everything you do.  If I had more time, I would have written a shorter letter.

Regards,
Peter

 


Audio Download

Posted on 7 August 2018 | 4:00 am


Episode 404 - Scott Nelson - Joovv Red Light Therapy

We're back with Episode 404. Our guest this episode is Scott Nelson, co-founder of Joovv red light therapy.

Show Notes:

1:46 – Summary, Pre-intro
3:34 – Intro to Scott Nelson and Joovv
4:30 – How Scott got started with Joovv
8:27 – Red light therapy vs traditional saunas
12:08 – Hormetic stress
14:10 – Penetration of red light
16:25 – Time of day to use Joovv
21:14 – Where you can find more info

For more research info, search PubMed for photobiomodulation or LLLT

Website: https://joovv.com/


Audio Download

Posted on 2 August 2018 | 4:49 pm


Episode 403 - Dr. Anthony Jay - Estrogenics

For episode 403 of The Paleo Solution Podcast we have guest Dr. Anthony Jay. Dr. Jay has a Ph.D. in biochemistry and researchers stem cells and epigenetics at the Mayo Clinic in Rochester, Minnesota. He is also the president of a AJ Consulting Company which provides personalized diet, sleep, and training programs based on DNA. Dr. Jay is the author of a bestselling book on artificial estrogen chemicals that is influencing international laws regarding plastic use and disposal. His book is called “Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile.” 

Show Notes:

1:47 – Pre-intro/Summary
3:10 – Dr. Anthony Jay Intro
4:16 – Fertility
6:00 – Ancestral norm and progression of estrogen and testosterone
9:25 – Estrogen vs Atrazine
12:57 – How estrogen works in the body
16:52 – Epigenetic impacts
18:23 – Timeline of exposure effects to artificial estrogen
23:46 – Lifestyle effects
25:12 – Things that cause testosterone to drop
27:12 – Stem Cells
27:40 – Micronutrients causing testosterone drop
31:08 – Sourcing meat, estrogens in meats, and mold estrogen Zearalenone
35:45 – Plastic containers, BPA, and pthalates
40:32 – Soy, flax, and phytoestrogens
46:25 – Biggest sources of artificial estrogens
52:55 – How to get rid of artificial estrogen in your body, and saunas
57:46 – Anthony’s current research
59:40 – Where you can find Dr. Jay


Website: https://www.ajconsultingcompany.com/
Good products to use: https://www.ajconsultingcompany.com/whatiuse.html
Book: Estrogeneration

 


Audio Download

Posted on 24 July 2018 | 4:00 am


Episode 402 - Robb and Nicki Q&A #8

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 !


Audio Download

Posted on 17 July 2018 | 4:27 pm