Sarcopenia, Net Carbs, Ammonia Sweat | THRR048

Fri, 25 Sep 2020 08:00:18 GMT

Last Few Lbs, Net Carbs vs Total Carbs, Ammonia/Urea Sweat, Help for a Cop, Sarcopenia

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Show Notes:

News topic du jour:

Endotoxin May Not Be the Major Cause of Postprandial Inflammation in Adults Who Consume a Single High-Fat or Moderately High-Fat Meal

LPS may not be the major cause of postprandial inflammation in healthy adults consuming a moderately HF meal (36% kcal fat, similar to the typical American diet) or a HF meal (60% kcal fat). Plasma FFAs may modulate postprandial inflammation. The prevailing concept of HFD-induced metabolic endotoxemia requires careful re-evaluation.

1. Last few lbs [15:38]

Brad says:

Hi Robb and Nikki,

I’ve been following you guys since around 2012 and largely attribute my improved health and fitness since that time to the information I’ve acquired through your information regarding the paleo diet. A bit of background: I’m a 35 year old male, 5’7 height and hover around 138-140lbs most of the time. For exercise I lift 4-5 days per week using a pretty standard bodybuilding “bro split” and also walk a few miles per day.

While I’ve been quite happy with where I am fitness-wise, I’ve never managed to get below around 12-13 percent bodyfat, despite eating a protein-dense, relatively low carb paleo diet most of the time. To get more granular about things, I eat essentially the exact same things 6 days out of the week, including:

1) 2 spinach salads with chicken breast and 2 tablespoons of high fat, low carb dressing (approximately 400 calories each for a total of about 800/day)

2) Chicken breast with steamed broccoli and a low cal/carb stir fry sauce (approximately 350 calories)

3) Two measured-out servings of frozen blueberries, totaling 150 calories.

All of the foods I eat are fairly standardized in terms of quantity, and assuming the information on the nutrition labels is correct I should be taking in about 1300 calories per day and just slightly under 1 gram of protein per lb of bodyweight. On the rare occasion that I snack on something beyond these standard meals I am mindful to burn off the excess calories with walking, assuming a burn rate of about 75 calories per mile.

Where things go a bit off the rails is the weekly Sunday cheat day, during which I allow myself to eat whatever decidedly non-paleo foods I feel like, provided that I get a good whack of protein and I don’t go over 3000 calories for the day.

Based on every calorie calculator I can find it seems that I should be pretty consistently in an overall calorie deficit and losing the last remaining bits of belly chub, but despite having eaten this way for years it’s just never quite panned out and I’m wondering what the likely culprit may be? I assume I’m not severely under-eating to the point of ‘starvation mode’ since I’m able to maintain a pretty solid amount of muscle mass, and it doesn’t seem that a once-per-week intake of 3000 calories would be enough to offset the other 6 days of low calorie eating, so I’d be very interested to know your thoughts on what might be preventing me from losing those last bits of stubborn belly fat. Thanks very much for your consideration, you guys rock!

-Brad

2. Net Carbs vs Total Carbs [20:27]

Kaleigh says:

Hi Robb and Nikki!

I’m wondering if you can clear up some information about fiber in aid of carbohydrate digestion. Some people in the keto community count net carbs while others count total carbs in their macros. Ive heard experts talk about this on both sides of the spectrum favoring either clean eating or “dirty” keto. Ive never gotten a clear picture of how added fibers to foods,such as protein bars, help or hinder the digestion of carbohydrates. From my understanding the added fibers are synthetic fibers and I am curious if they take on the same metabolic pathways as natural fibers. Since carbohydrates begin to be digested in the mouth and soluble fiber isn’t digested until the large intestine, does fiber actually play as big of a role in digestion as dirty keto-ers suggest? I guess im just kind of iffy on where to stand when it comes to fiber. Anyways, thank you Robb and Nikki for all the incredible work you do! I have been loving the new podcast!

3. Ammonia/Urea Sweat [24:33]

Bennett says:

Robb and Nicki –

During morning workouts, I have noticed that my sweat has a distinct ammonia odor. From non-scientific and some scant scientific articles, I have gathered that this has to do with protein metabolism and excess UREA (although my labs are well within normal ranges). My diet is lowish carb (<100 grams of carbs on most days). My daily macros are about 150 grams of protein, 50-60grams of fat, 100-120 grams of carbs. I generally get protein from grass fed and wild sources. Carbs tend to be rice, sweet potatoes, broccoli, cauliflower, berries, etc. Fat is generally olive oil, avocado, etc.

I workout at 5am M-F, fasted (I generally eat between 12-8pm). My workouts consistent of stationary cycling/rowing, strength training (mainly with dumbbells/kettlebells), kinstretch/yoga, and occasional outdoor running. I usually finish my workout sessions with 15-20 minutes in Infrared Sauna. I notice the body odor when I am doing a Peloton 30-45 minute spin class.

Is there anything wrong with my body excreting this excess UREA durng metabolic conditioning/cardio workouts? If so, would you encourage some pre-work carbohydrates to shift to carb metabolism? Anything else I should consider.

Outside of hyperlipidemia, my only other health condition is occasional Dermatitis on certain parts of my scalp.

40 YO Male, 5’5″, 140lbs, Lean and Mean Body, BF <10%

Medications: Rosuvastatin 40mg

Sleep 7-8 hours a night…I work in biotech, work remotely, no longer travel for work, have a 2 year old son, happily married (wife follows similar diet and workout regimen)

Impact of combined treatment with rosuvastatin and antidepressants on liver and kidney function in rats

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4812382/#:~:text=The%20results%20of%20the%20present%20study%20demonstrated%20that%20treatment%20with,compared%20with%20the%20control%20group.&text=In%20short%2Dterm%20placebo%2Dcontrolled,a%20dose%20of%2040%20mg.

Effects of Statins on Skeletal Muscle: A Perspective for Physical Therapists

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2949584/

4. Help for a cop [32:57]

Noah says:

Hello Robb

I would love some guidance from you. I have been listening to you for a bit but I regularly feel confused and overwhelmed at all the options and best advice for optimal health.

I am a police officer. I know that you worked with cops in Nevada and have an understanding of the unique issues. I work nights and sleep 5-6 hours a day but usually it’s broken as I have a family at home. My stress usually feels manageable but is probably higher than the average person. To make it harder I’m a bicycle cop in Seattle. So the last few months have been filled with high stress, long hours, and random sleeping.

I recently had some blood work done and was happy with my levels. I just turned 37 and want to do what I can to maintain good blood work. I weight train about 5 days a week and I’m happy with my muscle mass. I am 6’2 and about 250 with probably 20-30 pounds of fat I need to drop.

Knowing that my sleep and stress are jacked up and won’t change, unless I change jobs, what recommendation would you give for diet and supplements? I try to stay low carb (under 100 grams) and I’m gluten free. Should I be looking at a more extreme keto diet? Time restricted eating? Are there supplements I should be focusing on? I want to do what I can to mitigate the poor sleep and extreme stress. I would like to drop weight and maintain good labs. Any advice you have would be so appreciated.

5. Sarcopenia [38:09]

Wayne says:

G’day Robb and Nicki,

Studies show that people with the most muscle mass age better then ones that don’t. I am wondering if the measurement of the muscle mass in these studies is a crude way of measuring strength/mobility.

I get that “muscle itself is a powerful endocrine organ, emitting hormonal messages that regulate metabolism, inflammation, and overall function.

Muscle also provides a metabolic reservoir for support and recovery from physical trauma” (from https://www.marksdailyapple.com/sarcopenia-age-related-muscle-loss/).

I am 45 this year so this issue is becoming ever more important.

The other thing is that I am a hard gainer. I have tried so many different protocols but the only one that has worked for really putting on the muscle mass is high volume, very low weight. Full body workout everyday, 5 x 20 reps, not too slow but never using momentum to move the weight, at every point of the movement the muscle is controlling.

However with this protocol my strength goes down, what used to be easy to lift in everyday life is harder. I also wonder due to the low weight how much is this not helping with bone and joint strength.

When I go back to a 5 x 5 (full body, 4-6 times a week at a weight that I could do 10 reps at) strength goes up but muscle mass goes down.

I do also gain even more strength following a split power lifting program but work requires that I need to lift 60 – 70kg (132 to 150 pound) coffee bags, so I cannot have “leg days”.

Also a while ago a 100kg (220 pound) training partner swept me while I was in mount. My hand got caught and his and my body weight (80kg – 176pound) went onto my fingers. As it was happening I thought “great, there goes my fingers”….. and… Nothing. I had a slight sprain on my ring and little finger that went away after 3 days. I believe this is because I am also following the Gymnastics Bodies strength program and can do 5 x 5 full finger tip pushups. I have gained little muscle mass from doing this program but a lot of mobility and strength in movements that are not found in weight training. I have gotten comments in BJJ of: “indestructible” “Why are you so flexible?” “How did you do that?” that can be tied to doing the Gymnastics Bodies program. I really see this program can reduce injuries, especially ones that you don’t see coming. These are the ones that get you in later life.

I am leaning to putting most of my effort into the Gymnastic program and some into the 5 x 5 weight program. This seems to fit what I am doing in life better then striving for the most possible muscle mass gain.

But am I short changing myself? Should I be going for muscle mass? Maybe alternate the 5 x 5 with the 5 x 20 every six weeks or so?

I am wondering for your thoughts on this.

Thank you for all that you do

Cheers

Sponsor:

This episode of The Healthy Rebellion Radio is sponsored by BLUBlox. Studies have clearly shown that blue and green light up to 550nm is a potent suppressor of melatonin, which causes bad sleep and increases your risk of obesity, insulin resistance and cardiovascular disease. The Sleep+ lenses in BLUblox glasses are the most effective blue and green light blockers for after dark use, proven to block 100% of the light in this range and improve sleep after just one evenings use. BLUblox offers free global shipping everywhere, and they do prescription glasses, reading glasses, and non-prescription glasses for an amazing value. Go to blublox.com/Robb15 and use code: Robb15 for 15% off

Transcript:

Download a copy of the transcript here (PDF)

Nicki: It’s time to make your health an act of rebellion. We’re tackling personalized nutrition, metabolic flexibility, resilient aging, and answering your diet and lifestyle questions. This is the only show with the bold aim to help one million people liberate themselves from the sick care system. You’re listening to this Healthy Rebellion Radio. The contents of this show are for entertainment and educational purposes only.

Nicki: Nothing in this podcast should be considered medical advice. Please consult your licensed and credentialed functional medicine practitioner before embarking on any health, dietary or fitness challenge. Warning, when Robb gets passionate, he’s been known to use the occasional expletive. If foul language is not your thing, if it gets your britches in a bunch, well, there’s always Disney+.

Robb: But we started off today laughing instead of crying. That’s gotta be a good thing, right?

Nicki: It’s a good day.

Robb: It’s a good day.

Nicki: It’s a good day. Welcome everybody. Thanks for listening to another episode of the Healthy Rebellion Radio. We’ve got our 30 day rebel refit now in full swing.

Robb: Just wrapped up the seven day carb test. I had some really fascinating discoveries in there. So I think we mentioned earlier that we did the seven day carb test on the front of this story. We’ve historically done it at the end, which I should’ve thought this through, even for the book. This was a great way of sorting people when they’re coming from maybe dodgier eating and they’re already eating more carbs and maybe just stuff in general.

Robb: But folks that a good number of people found that they were more carb tolerant than maybe what they thought, or they figured out that maybe a half serving of what they did is a good place to be. And then for a lot of other people, they were like, “Damn, I don’t do very well with carbs.” So they were able to structure if they were chasing the food side of things appropriately for the reset itself. And so we’re just getting going on that.

Robb: But it’s pretty cool. Like it was an interesting experiment for a lot of folks. For a good number of people, it just kind of reaffirmed what they had suspected. And for other people, it was just a shocking eye-opener. Like we had a few people that they had suspected being kind of Perry diabetic, and they had some pretty rough numbers. And then a good number of people also did their blood work through precision health reporting and got that diabetes risk assessment.

Robb: And it was an eye opener. Like some people were like, “Okay, I get it.” Like we had maybe five people that were in that pre-diabetic range. Not good lipoproteins, not good fasting blood glucose, high systemic inflammatory markers. And now we’ve got a benchmark and we’re going to do the reset and then we get to retest that stuff. So it’s pretty cool.

Nicki: Yup. Super cool. And so this week wrapped our week on food, moving into sleep as the primary focus for next week and the reset. And speaking of sleep, we had Doc Parsley come out last weekend and do a talk at SBG Texas on all things sleep. And that was a very enlightening for many in attendance. I think we ended it almost with the quote, “We’re all going to die.”

Robb: He did end it initially with, “Well, it doesn’t matter because we’re all going to die anyway.” But, it was a great-

Nicki: It was really interesting though, like tying it into the catabolic effects of lack of sleep.

Robb: Right.

Nicki: And what that does if you’re unable to fully restore and repair and recover, if you don’t get adequate sleep, then you’re unable to do those things. And so then each day you wake up, you’re kind of using a diminished-

Robb: You’re starting from a deficit.

Nicki: You’re starting from a deficit. Exactly.

Robb: It was cool.

Nicki: That was really good.

Robb: And Doc has been training with us down at SBG Texas. So that’s been fun. Although Doc Parsley is a large, strong, well moving individual. So-

Nicki: Indeed.

Robb: … been pressure testing my psych control escapes for sure. But anything else just on general housekeeping or state of the nation?

Nicki: I don’t think so. If something pops up, then we can interject midway through.

Robb: Okay. I am rocking some SBG Texas garb.

Nicki: You are.

Robb: And so I think Michael was-

Nicki: You got the new SBG Texas T-shirt and the hat.

Robb: He’s selling this stuff online, I think. Or maybe they’re gearing up for that.

Nicki: Maybe. Cool. Cool. Let’s see. Let’s move on to our news topic.

Robb: I love Nicki’s notes. Well, we’re all going to die.

Nicki: It’s true.

Robb: It is true. As far as we know.

Nicki: There’s been one truth of human existence.

Robb: Nobody has bucked that trend yet.

Nicki: Nobody has.

Robb: Yup. But there’s no randomized control trial on it. So, I wonder-

Nicki: Well, empirically, it seems to be the case that we all do die.

Robb: There’s no randomized control trial on it. So the-

Nicki: Not everybody-

Robb: … evidence-based folks-

Nicki: Not everybody believes in-

Robb: … should be up in arms over that.

Nicki: Not every-

Robb: They’re like, “Where’s my trial?”

Nicki: Not everybody believes that.

Robb: It’s pseudoscience. News topic, does your endotoxin may not be the major cause of postprandial inflammation and adults who consume a single high-fat or moderately high fat meal. This was a pretty cool study because it out in vegan land, there’s been this notion that, high fat diets will increase the translocation of LPS, lipopolysaccharide, which is a component of, kind of the cell membrane of gram negative bacteria.

Robb: And LPS is nasty. In all vertebrate organisms, you get a pretty potent immune response. And if somebody has ever known someone who had septicemia or some septic event, you potentially die because of the just spiraling cascade of problems that occur with the immune response and whatnot, trying to deal with the LPS.

Robb: And there’s been some thought that this is particularly problematic for low carb diets. And it’s honestly been a head scratcher for me because we tend to see generally so many things improve on higher fat diets, at least lower carb diets that it’s been perplexing to me that there might be some sort of problems attached to this. And this study, let’s see here from the article, LPS may not be the major cause of postprandial inflammation in healthy adults consuming moderately high fat diet, plasma free fatty acids may modulate postprandial inflammation.

Robb: The prevailing concept of high fat diet induced metabolic endotoxemia requires careful reevaluation. So I think if somebody is eating both a high fat and high carb meal, the potential here for problems is elevated because the carbohydrates provide substrate for bacteria to reproduce. And then what happens particularly interestingly with saturated fats, the LPs associates with saturated fats, preferentially. It tends to associate with mono and polyunsaturated fats less. And so if you had something like coconut oil over a giant helping of rice or something-

Nicki: Or a deep fried Twinkie.

Robb: Or a deep fried Twinkie, probably more to the point. I think that there could be legit problems there. And this is where it gets challenging to just say high fat. Like, what does that mean? What’s the context? Like it’s a very different thing potentially. And it should intuitively kind of make some sense. You have some beef, you have some broccoli, you have some tallow or you have some coconut oil or something like that. And that shouldn’t, what’s being suggested here is something like that is not going to cause this massive LPS spike in a proinflammatory state and whatnot.

Robb: Aside from the fact that eating is pro-inflammatory and it doesn’t matter whether it’s blueberries or whatever, whenever you eat, there’s an uptick in the inflammatory state. Dr. Michael Leeds had a great article like ages ago because the vegans would rail on and on about this. And then, he had some studies where people were doing like kale smoothies and shit like that. And it high inflammation post-meal.

Robb: And this is why it’s probably not a great idea to graze all throughout the day, because you’re just constantly in this kind of pro-inflammatory state doesn’t mean that you fast like an asshole, but there’s a middle ground there, breakfast and dinner, breakfast, lunch, dinner, some time in between, compressed feeding window so that you have a long period of time while you’re sleeping to reduce all those inflammatory markers and let the digestion settle itself and heal and everything. But this was a cool paper and the first that I’ve seen like this in a long time, that there was a reevaluation of the LPS impact on systemic inflammation as it relates to a high fat meal.

Nicki: Nice. And we will link to that in the show notes for anyone who wants to dig a little deeper on that. And let’s see, let’s announce our T-shirt review winner at this episode. It goes to S. Zaraka. My morning routine. “Hey Robb and Nicki, thanks so much for everything you do. I have enjoyed this podcast so much and fully appreciate the honesty and integrity with which you delve into sticky topics. I’m always excited when a new episode of the healthy rebellion posts as it’s a great addition to my morning workout routine. As I quite enjoy Robb’s occasional expletive, they often take me by surprise and cause me to chuckle, which makes me the only one laughing through an early morning run. I’m sure that I don’t look crazy at all.” S. Zaraka, thank you for your review. Send us an email to hello@robbwolf.com with your T-shirt size and your mailing address and we’ll send you a Healthy Rebellion Radio.

Robb: No crazier than anybody looks while running in general.

Nicki: This is true. Let’s see here. This episode of the Healthy Rebellion Radio is sponsored by BLUblox, the best blue light glasses for better sleep recovery and optimal wellness. Studies have clearly shown that blue and green light up to 550 nanometers is a potent suppressor of melatonin, which can cause bad sleep and poor sleep, in turn increases your risk of obesity, insulin resistance, and cardiovascular disease, which we learned a lot about this weekend with Dr. Kirk Parsley. And, the big takeaway there was, if you aren’t focusing on your sleep, both quality and quantity, you’re aging at an accelerated.

Robb: And just a real quick aside on that, Kirk made, what for me was like a whole pit of the stomach deal, which is that sleep deprivation is more impactful in kids than it is in adults. Now we feel it worse in a lot of ways, but he made an interesting point, which is that kids need more sleep than adults do. And the way that our schedules are generally working out, kids are losing a greater percentage of their sleep than what they-

Nicki: Historically have.

Robb: … historically have. And that, that impact, he made a really interesting point that if you look at the symptoms of ADD, ADHD and overlay that with the symptoms of sleep deprivation, they are indistinguishable. And so he really made a strong case. He said it should be in his opinion, malpractice to simply prescribe ADHD medications, absent any investigation into improved sleep and sleep hygiene.

Robb: Something like BLUblox could be an amazing way to kind of equalize that story. I know that people have complex lives and sports. And I know that in the age of COVID, a lot of that stuff has changed at least to some degree, but now kids are on screens even more because of doing schoolwork from home. Get BLUblox. If you have kids and they’re doing later evening work, do something to help mitigate that. I think we’ve mentioned it on the podcast before, but there was a high school district here in outside of Austin that moved the start time one hour later than what they had done previously.

Nicki: And the car accidents by teen drivers plummeted.

Robb: By 85% in one year.

Nicki: It plummeted and because they were all due to over exhaustion.

Robb: These kids are just exhausted.

Nicki: So grab it. So the sleep plus lenses in BLUblox glasses, they block the blue and green light, there for after dark use. Again, they have them for adults and kids. We usually put ours on as soon as the sunsets. We wear them when we’re reading in bed or if we’re watching a movie with the girls. They offer free shipping everywhere. Then they do prescription glasses, reading glasses, and nonprescription glasses.

Robb: And not to beat this to death. This is one of these things that is a real cool win because you don’t have to change anything. Like you probably shouldn’t be watching TV in bed. You probably shouldn’t be on your devices. But let’s say you’re, let’s say whatever the other things are, you just put the damn glasses on-

Nicki: Slap some glasses on your face.

Robb: … and you’re good to go. And so this is one of these things that is really an easy win. And I think the data will just support this more and more as time goes on that these mitigating effects may have a really asymmetric benefit for folks. So I can’t emphasize it enough. Like this is a minor investment that could have just a massive return for you.

Nicki: So check them out. Go to blublox.com/robb15. That’s B-L-U-B-L-O-X.com/R-O-B-B15, and use code ROBB15 for 15% off your order. Are you ready for our five burning questions of the week?

Robb: Oh man. That makes me think of Michael’s comment last night when-

Nicki: Burning.

Robb: Well, he said, “We’re doing guard passing tonight and it’s going to be hot fire.” And Nicki and I, this is actually going to tie into our trivia question later. But, or is it?

Nicki: No.

Robb: We’ll see. You change your mind.

Nicki: We changed our trivia question.

Robb: But we tried cooking some lengua and it didn’t-

Nicki: I don’t think it was the beef tongue. I think it was-

Robb: Everything else we did.

Nicki: … some sugar free chocolate that we had, had earlier in the day. And I think that got us both fairly gassy. And then we ate… we normally don’t do evening classes at jiu-jitsu because of our sleep. We’re pretty anal about it, but we decided to go to the evening class, which meant we ate dinner at four because we didn’t want to eat after eight when we got home. And so I think we ate a little too close. And something about what we had eaten earlier in the day and dinner, it didn’t sit with either of us. And we were so gassy during class and sort of-

Robb: It’s good time.

Nicki: Sort of embarrassing, but really, really uncommon. Like I rarely get severely gas. That was like severe.

Robb: I’m having belly rumblings just remembering it.

Nicki: Let’s leave the gas talk and move on to our first question from Brad. He has a question about the last few pounds. “Hi Robb and Nicki. I’ve been following you guys since around 2012 and largely attribute my improved health and fitness since that time to the information I have acquired through your information regarding the paleo diet. A bit of background, I’m a 35 year old male, five foot seven, and hover around 138 to one 40 pounds most of the time.

Nicki: For exercise, I lift four to five days per week using a pretty standard bodybuilding borough split, and also walk a few miles per day. While I’ve been quite happy with where I am fitness wise, I’ve never managed to get below around 12 to 13% body fat, despite eating a protein dense, relatively low carb paleo diet most of the time. To get more granular about things, I eat essentially the exact same things six days out of the week, including two spinach salad with chicken breast and two tablespoons of high fat, low carb dressing, chicken breast with steamed broccoli and low carb stir fry sauce, and two measured out servings of frozen blueberries. I’m wondering if this is like supposed to be breakfast, lunch, and dinner, like these three things?” So he also includes calories.

Robb: What he mentions is a calorie total layer.

Nicki: A calorie total. Okay. “So all of the foods I eat are fairly standardized in terms of quantity. And assuming the information on the nutrition labels is correct, I should be taking in about 1300 calories per day and just slightly under one gram of protein per pound of body weight. On the rare occasion that I snack on something beyond these standard meals, I’m mindful to burn off the extra excess calories with walking, assuming a burn rate of about 75 calories per mile. Where things go a bit off the rails is a weekly Sunday cheat day during which I allow myself to eat whatever decidedly, non paleo foods, I feel like provided I get a good whack of protein, don’t go over 3000 calories for the day. So based on every calorie calculator I can find, it seems that I should be pretty consistently in an overall calorie deficit and losing the last remaining bits of belly chubb.

Nicki: But despite having eaten this way for years, it’s just never quite panned out. I’m wondering what the likely culprit may be? I assume I’m not severely under eating to the point of starvation mode since I’m able to maintain a pretty solid amount of muscle mass. And it doesn’t seem that a once per week intake of 3000 calories would be enough to offset the other six days of low calorie eating. So I’d be very interested to know your thoughts on what might be preventing me from losing those last bits of stubborn belly fat. Thanks so much, Brad.”

Robb: You have any thoughts on this?

Nicki: I’m just like, I just don’t think the protein is where it needs to be. Like he’s saying-

Robb: He said that it’s-

Nicki: … it’s slightly under one gram of protein per pound-

Robb: And seems skinny.

Nicki: … and it’s all chicken, I mean, that’s fine, but two spinach salads with a chicken breast and two tablespoons of high-fat, it’s all chicken breast. I don’t know.

Robb: That was one thing that stood out to me like-

Nicki: I would go to 1.5 grams per protein, per pound of body weight and see how we do.

Robb: That was kind of my main thought. And then also it was always sleep. Like what time in bed? What time do you get up? What is the sleep quality? Where in the day are the bulk of these calories getting partitioned would be another thing, just doing more calories earlier. And it’s funny again, hard tip to Tyler and Luis, this’ll sound crazy. Like a lot of folks would be like, “Oh my God, he’s under eating and he’s destroying his thyroid and all.”

Robb: But we’ve talked about this a little bit before in the, I think that there’s some thermodynamic efficiency with eating a largely whole food unprocessed diet, and you may just not need as many calories as what you might otherwise need. And I think that, that really freaks people out. But I’m with you. I would a protein a bit. I would definitely be cognizant of what time of day this stuff is being eaten. And then I would really take a close look at sleep, and make sure that sleep is totally buttoned up and on point like independent of other-

Nicki: And stress. And he didn’t mention anything about stress. But if that is a factor, then figuring out some stress mitigating strategies as well.

Robb: Yup. But that’s when I’ve got-

Nicki: Brad, I would bump up the protein and see. And I’m assuming he’s weighted and measured all of this stuff. So, under one gram of protein. We have a lot of people in the Rebellion who their biggest aha, their biggest takeaways from these resets is protein. And-

Robb: And just magic happens.

Nicki: … they thought that they were eating enough. They thought that they were prioritizing it, but they bumped that up and it’s like-

Robb: Magic happens.

Nicki: … it’s life changing. Magic happens. So Brad do that and then let us know. We’re curious. See if you get below that 12% body fat.

Robb: We’re keto curious.

Nicki: We’re keto curious. All right, we’ve got a keto question. Net carbs versus total carbs from Kayleigh. “Hi Robb and Nicki. Wondering if you can clear up some information about fiber in aid of carbohydrate digestion. Some people in the keto community count net carbs while others count total carbs in their macros. I’ve heard experts talk about this on both sides of the spectrum, favoring either clean eating, or “dirty keto.”

Nicki: I’ve never gotten a clear picture of how added fibers to foods such as protein bars help or hinder the digestion of carbohydrates. From my understanding, the added fibers are synthetic fibers, and I’m curious if they take on the same metabolic pathways as natural fibers. Since carbohydrates begin to be digested in the mouth and soluble fiber isn’t digested until the large intestine, does fiber actually play as big of a role in digestion as dirty ketoers suggest? I guess I’m just kind of iffy on where to stand when it comes to fiber. Anyways, thank you, Robb and Nicki for the incredible work you do. I have been loving the new podcast.”

Robb: So man, where do I want to go with this? When we’re talking about bars and stuff like that, the type of fiber used for some people they have effectively no blood glucose response and maybe it’s the glucose. Like people get all wrapped around the axle of like glucose and insulin. But it also just means more calories. Some people they, and, or their gut bacteria do a great job of breaking these fibers down like chicory root and some of these corn derived fibers that are popular in these bars. And you get some calories out of them, and maybe you get a insulin response, although in the grand scheme of things, I don’t know that that’s really that big of a deal. I think if you’re dealing with largely whole unprocessed foods, then you just look at net carbs.

Robb:

Acne, Long-Term Imodium, Salt and Diarrhea | THRR047

Fri, 18 Sep 2020 08:00:20 GMT

Acne for Pre-Teen Boy, Imodium – Brain Related Issues, Water Consumption Goal, Protein Preferred Metabolism, Salt and Diarrhea

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Show Notes:

News topic du jour:

Beyond Meat turns children’s food educator

In partnership with digital education innovator Everfi, the platform will be launched in October 2020, aimed at teachers and 10–14-year-old pupils in the US. The course will cover topics such as finite natural resources, the importance of biodiversity and the effects of climate change, alongside the necessity to minimise personal carbon footprints.

1. Acne for Pre-Teen Boy [14:28]

Heather says:

Hi Robb & Nicki,

Thanks so much for your podcast. I’ve been a follower for years.

My son has eaten a mostly primal diet (he drinks organic milk and eats organic cheese & butter) since he was in preschool, but I do allow him to cheat once a week on school pizza or at birthday parties. (He’s the only one in our family that does not show a sensitivity to gluten). However, he is twelve, going on thirteen and he is beginning to show acne, which of course is natural at this age.

My husband suffered from bad acne during his teenage years and believes that anti-bacterial soap is the best solution. But that goes against every cell in my body. I see this as a hormone issue and wonder if you know of a better solution (doesn’t antibacterial soap kill our good bacteria, too?). I did mention to my son that he might think about giving up the dairy (even though its organic), but he did not like that idea. Do you have any other solutions that could make my son happy (and possibly keep my marriage together? )

Thanks for any insights!

Heather

2. Imodium – Brain Related Issues [21:51]

John says:

Hi Robb!

I’ve heard you mention that using immodium has helped you with your BMs. I’ve always been a person on the “loose” side of things. I’ve experimented with 2mg of immodium in the morning and 2mg in the evening. This has been a game changer for me. There’s less “urge” to go, and more consistent and satisfying poops. I also feel like I’m absorbing my nutrients and have put on muscle mass as a results.

I also take Microbiome Labs’ MegaSpore and MegaMucosa… They’re incredible supplements for gut health. But even then, nothing has worked like immodium for slowing transit time in the gut.

I’ve heard that immodium acts similarly to an opiate, but in the intestines. Is there a danger with long term use? From what I know, opiates can have negative effects on the brain, mood, depression, etc. I’m wondering if you have any insight into this topic?

P.S. It was awesome to meet you at Paleo FX. You’re one of my heroes and The Paleo Solution changed my life.

3. Water Consumption Goal? [27:59]

Stephanie says:

Hi Robb! I listened to your podcast with Dr. Ruscio and you mentioned that we are told to drink too much water and that there is no data that actually supports drinking half your weight on ounces of water. What is sufficient for hydration? I do drink coffee in the mornings so I’m not sure if that changes anything.

4. Protein Preferred Metabolism [35:06]

Jeff says:

Robb,

Assuming a metabolically healthy individual, is it possible for someone to have a metabolism that runs best on a very high protein and very low fat and very low carbohydrate diet? I’m talking 2 to 3 times body weight in grams of protein and near PSMF levels of carbs and fats.

My 30 second life story if it helps. I weighed 300 pounds as a teenager, lost 60 of those pounds through unhealthy pursuits in Slimfast and vegan land, and continued to lose another 75 pounds over the past ten years through various forms of Paleo/Primal/ancestral approved protocols. I’ve done every variation of macronutrient setup one can concoct, but always feel my best when consuming obscene amounts of lean protein only.

Is this nutritional preference viable and metabolically sustainable? Did I break myself so badly as a teenager that this is the only remaining option? Am I morally obliged to offset my sins as a roughage humping vegan from decades past? I’m aware of the possible pitfalls this type of diet presents, but can’t seem to sustain other protocols that support my Look/Feel/Perform objectives.

Speaking of which, mine are:

-Look: lean and muscular

-Feel: steady physical and mental energy

-Perform: build muscle and be awesome

Thank you so much for your wisdom. You have and continue to be such an impactful influence in my life. Keep up the good fight!

-Jeff

PS – Sacred Cow is a triumph!

5. Salt and Diarrhea [41:48]

Shaun says:

I have been Keto for 3 years and strict carnivore now for 18 months. As of today I am 40KG lighter than I was at the start of this journey. After lots of experimenting I have found that my tolerance for salt is much less than it use to be. In short, if I don’t get enough salt (~6-9g a day, although I have gone as high as 12g) I feel lethargic, light headed etc – the general malaise you get with low sodium. However, more recently I have found even 6gs of salt will cause a flushing effect and give me fairly instant diarrhoea. Titrating my salt intake down stops the diarrhoea but I seem to be constantly walking this tight rope between Orthostatic hypotension and disaster pants when I get a bit too friendly with the salt shaker. Do you think this lower tolerance could be my body trying regulate the balance of sodium and potassium or something else? do you have any tips on managing salt intake and mitigating the flushing effect? I.e. would it be better to space the sodium intake out rather than larger boluses? is it better to take salt with water or without water? etc. for background I have found as I have got leaner and leaner I require much more fat for satiety and currently hit 1.6g/kg of protein and fill up the rest of my calories with lots of animal fat. I also eat a tonne of liver, kidney and heart. Since March I have been doing a summer cut so I am currently in a fairly deep calorie deficit which could be a confounder. currently 65kg ~10% BF (Ketogains calculator puts me at 8%). Thanks for your time and all your efforts. Btw I loved the sacred cow book! Kind Regards Shaun

Sponsor:

This episode of The Healthy Rebellion Radio is sponsored by White Oak Pastures. White Oak Pastures is a six-generation, 154-year-old family farm in Bluffton, GA. They pasture-raise 10 species of livestock and practice regenerative agriculture that improves the land. Their cattle and sheep are grassfed, their pork and poultry are pasture-raised and given non-GMO feed. All their meats are raised, slaughtered, and butchered on the farm. They also sell organic vegetables, pasture-raised eggs, honey, pet chews, leather items, tallow goods, and more artisan products that they make on the farm. They are committed to animal welfare, land regeneration, and rural revival. Check them out at http://whiteoakpastures.com/robbwolf and enter code REBEL10 to get 10% off product total ($100 max discount) for first-time customers.

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Sarcopenia, Net Carbs, Ammonia Sweat | THRR048

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Transcript:

Acne, Long-Term Imodium, Salt and Diarrhea | THRR047

Submit your questions for the podcast here

Show Notes:

Beyond Meat turns children’s food educator

Sponsor:

Transcript:

Where you can find us:

Keto Masterclass

The Paleo DietÂ â Robb Wolf on Paleolithic nutrition, intermittent fasting, and fitness