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

Robb Wolf

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

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

Robb Wolf

92
Followers
347
Plays
0
Raised
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About Us

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

Latest Episodes

Episode 429 - Q&A with Robb and Nicki #22

And now back with more listener question goodness, it's Episode 429, Q&A #22! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. In & Out of Ketosis...Harmful? [2:10] Pete says: Robb, I've been on and off a keto diet for the past five years or so and when in Ketosis feel fantastic. I train muay thai and on days that I train I tend to up my carb intake as I just feel better throughout training, similar to you with jiu jitsu. On Sundays however I do tend to go off the rails a bit and find myself on Monday down around the 0.2 mmol/L level and then by Tuesday night/Wednesday morning back up any where between 1.0-2.4 mmol/L where I stay for the rest of the week. I have in the past gone several months at a time on a 30-50g carb per day diet on multiple occasions, haven't done so the past year and half or so. I've been hearing a lot lately that this quick fluctuation between low carb to moderate/high carb intake can be very bad for you. Can you help shed some light on this, am I doing long term damage to my body by fluctuating? Thanks, Pete 2. Eating Below My BMR [10:48] Chris says: Hey guys, Over the past 7 months, I've had great success following the Keto Masterclass. As far as weight-loss goes, I've lost about 42 lbs, and lowered my BF% from about 28% to about 19%. For the first 12 weeks, I ate at a 20% deficit, without a break. I weighed and measured all my food. I made sure I had my electrolytes dialed in, eating lots of potassium and magnesium rich foods, supplementing Na+ as well as Mg+ too. During that time, I was lifting 4x per week as well as a couple (15-20 min) interval workouts per week. Other than that, I was doing some light walking and playing with my kids. Towards the end of that initial run, I started to get kind of bitchy (I'm a 45-year old male), and never really experienced the stable energy, or deep, solid sleep that a lot of people mention - two things I was really hoping for. Recently, I have been alternating 4-week cuts, followed with 2-week "full diet breaks" (a'la Lyle McDonald) at maintenance. During those, carb sources have been clean, paleo foods. Coming off of each of these, I feel better and maintained a stable weight throughout. I was normally back in ketosis 48-72 hours after switching my carb and fat macros back up, and both times (so far) it has restarted weight loss. Still not great sleep, but I attribute that to having young kids (2 & 6). After a recent DEXA scan, I was recalculating my macros with the Ketogains calculator (I'm 162# and 19% BF), and it dawned on me that the deficit it was recommending (-15%) was put me BELOW my Basal Metabolic Rate by about 105 calories, per day. For reference, I used the "sedentary" activity level and don't add back in workout calories. So, to my question(s)... Understanding that the calculator is based off the Katch-McCardle formula, basically giving a statistical norm, but BMR is the calories we need to maintain vital physiological functions, what are your thoughts on recommended deficits putting one below their BMR and what are the longer-term implications of extended diets doing so? Would it be better to just eat AT BMR on rest days and add back in some (all? a portion?) workout calories (protein & fat) on training days, while still being below TDEE? It seems to me that BMR should be an absolute floor when it comes to caloric intake - I'm wondering if the aggressive deficits created some diet fatigue and hormonal disruption for me. Love the podcast and anything the Wolf Pack puts out. Thanks for everything! 3. Do Calories Matter? [19:58] Zach says: Hi Robb- Long time follower and really appreciate the work you're doing. I wish I had known about Keto and Paleo when I was younger; I feel my athletic performance could have propelled me to the next level. Either way, I'm happy to have it in m

44 MIN23 hours ago
Comments
Episode 429 - Q&A with Robb and Nicki #22

Episode 428 - Q&A with Robb and Nicki #21

And now it's time for Episode 428, Q&A #21 . Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. Mild Caloric Deficit [1:33] Scott says: Nice word on fasting. You have had a ton of discussions about Keto. My why for Keto is TONS of chronic disease and brain disease in my family tree. After hearing Dr. Perlmutter and then reading his book “Brain Grain” a year ago I decided to give Keto a go. Shortly there after you offered the Keto Masterclass. Been doing it ever since. I won’t really know if I hit my “why” for another 15-25 years when I’m in my 70s - 80s. So keep on trucking’. My wife and I own 1201 CrossFit here in Elkins, West Virginia. We have TONS of chronic disease and obesity here. One topic that would be helpful for us is setting macros for people. We have seen people go on severe caloric deficits and get frustrated when their bodies hold on to the weight. And in one case, we have seen the opposite where a guy lost 120 pounds on Keto eating 3000 cal/day. But others struggle to loose because they probably just aren’t set right calorically. You occasionally mention a “mild caloric deficit”. I would love to hear how you determine that. Note also that we have an InBody 530 that gives a pretty good Base Metabolic Rate. We are thinking people should be about 500-1000 Cal above that BMR. Do you agree? I have both of your books, been listening to your podcast for years and even heard you speak over at the MadLab group. Always enjoy your perspective. Scott Ketogains Calculator: https://www.ketogains.com/calculator/ How to estimate body fat visually: https://www.ketogains.com/2015/09/how-to-estimate-your-body-fat-percentage-bf/ 2. TV at Bedtime? [9:14] Ashley says: Hi Robb and Nicki! I have a question about watching TV at bedtime. Now I've heard and read over and over how this is a terrible thing - the light penetrates the pineal gland, suppresses melatonin production and prevents you from falling asleep, etc. I'm just wondering if this is one of those hard and fast rules. So many things are generally good, but you have to make sure they work for you individually. I've gotten into a bad habit of watching TV when I go to bed. But I watch it to put me to sleep. When I don't have it on, the silence is deafening so to speak. My brain won't shut off. But as soon as I turn on Frasier I'm out in less than 5 minutes, almost like it shuts off my brain. Am I just fooling myself? Is my brain really not shutting off and doing what it needs to do because of the light? I don't feel like I sleep terribly but I also don't wake up refreshed most of the time. But I also have thyroid and other hormonal issues and I think those can affect sleep as well. Anyway, I'd love to get your opinion on this. I've had a really hard time breaking this habit. Stress Less, Accomplish More: Meditation for Extraordinary Performance 3. TRT: Healthy? [18:43] Mike says: Hi Robb, I am a testicular cancer survivor and due to operations and intense chemotherapy have hypogonadism (chronic low T). Over the past year, I have gotten my health under control, lost about 80 pounds using Paleo/keto as well as getting my T levels regulated through TRT. Without replacement my levels were in the low 200s. With it I am about 500-650. My Dr tells me that it is healthy to use TRT. I assume it's healthier than being chronically low. Do you think so? What are some natural ways to raise T? 4. Exercise for 60+ [27:43] Philip says: I am a 63 yo male in pretty decent shape. Except for a nagging hip injury I feel great. The hip doesn’t seem to have caused any loss in mobility or function (I can back squat 250lbs.). I consider myself to be Paleo since 2011 and recently have thrown in some keto and intermittent fasting. I’m wondering because of the hip and my age if I should be lifting crazy heavy (going for new PBs and comp

40 MIN1 weeks ago
Comments
Episode 428 - Q&A with Robb and Nicki #21

Episode 427 - Q&A with Robb and Nicki #20

We're back with Episode 427, Q&A #20 and more of your best questions! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. Fasting: Minimum Hours? [2:08] Raysha says: Hi Robb, Really appreciate all the work you are doing. You are a huge inspiration to me and hopefully one day, I'll be able to make as big a difference as you have in people's lives. Just a quick question, what's the minimum number of hours someone should fast if they just want to maintain good health? I typically fast about 12 hours and I have heard you mention that its a good fasting duration in one of your podcasts. Is this enough if I just want good metabolic health? Thank you 2. Alcohol While Paleo? [4:30] Jay says: I’ve noticed that some nutrition experts detour from their mission of nutritional health seemingly to promote the ingestion of certain alcoholic beverages. In your opinion, why is this done since according to the WHO alcohol is a known carcinogen sometimes leading to esophageal, stomach, breast cancer, etc. Apparently there is “no safe amount” to avoid its’ effects so why is it promoted? 3. Former Smokers: Can Paleo Reverse Damage? [10:02] Filipe says: Hey Robb Thank you for your wonderful contributions to our collective (and personal) health. Your teachings left a lasting, highly beneficial imprint on by health and on by wellbeing. A part of that was quitting smoking. As a former smoker, what can I do now to minimize the risks of cancer? Since there are millions of former smokers in the U.S. alone, your answers will certainly appeal to a large audience. Thank you so much. All the best 4. Gymnastics Training For Jiu Jitsu? [13:17] Duey says: Hey Robb, I'm excited that my gym finally got gymnastics rings. Do you have any free resources for beginners you would recommend? My primary sport is jiu jitsu. Straight arm strength in particular is tough to come by. Trying to find progressions for those. Also, I’m curious as to what you like to do for neck and wrist conditioning. Mine are always creaky from grappling. Best Duey 5. Oil Roasted Almonds [16:36] Kathleen says: Hi Robb, First I wanted to say thank you for all the valuable info you provide. You are one of the few voices I fully trust because you always follow the evidence and are willing to change your mindset if the evidence leads you somewhere new. With that, I have heard you say on the podcast that you eat a lot of blue diamond smokehouse almonds (I love those) and it got me wondering. I have tended to avoid them in favor of the blue diamond almonds that are roasted without any added oil, because the smokehouse say that they may be roasted in canola or other vegetable oil. I was curious your thoughts on this. I tend to totally avoid vegetable/canola oil whenever possible, but I assume the amount of oil you are actually ingesting with these almonds would be low. What are your thoughts? If everything is dialed in and you’re feeling good, do you not worry about the minimal amount you’d be getting from this? Or have you seen evidence that it takes more than this little bit of oil that the almonds would be roasted with to really create a problem? Thanks in advance for your advice! Kathleen Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Transcript: Download a copy of the transcript here (PDF)

25 MIN2 weeks ago
Comments
Episode 427 - Q&A with Robb and Nicki #20

Latest Episodes

Episode 429 - Q&A with Robb and Nicki #22

And now back with more listener question goodness, it's Episode 429, Q&A #22! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. In & Out of Ketosis...Harmful? [2:10] Pete says: Robb, I've been on and off a keto diet for the past five years or so and when in Ketosis feel fantastic. I train muay thai and on days that I train I tend to up my carb intake as I just feel better throughout training, similar to you with jiu jitsu. On Sundays however I do tend to go off the rails a bit and find myself on Monday down around the 0.2 mmol/L level and then by Tuesday night/Wednesday morning back up any where between 1.0-2.4 mmol/L where I stay for the rest of the week. I have in the past gone several months at a time on a 30-50g carb per day diet on multiple occasions, haven't done so the past year and half or so. I've been hearing a lot lately that this quick fluctuation between low carb to moderate/high carb intake can be very bad for you. Can you help shed some light on this, am I doing long term damage to my body by fluctuating? Thanks, Pete 2. Eating Below My BMR [10:48] Chris says: Hey guys, Over the past 7 months, I've had great success following the Keto Masterclass. As far as weight-loss goes, I've lost about 42 lbs, and lowered my BF% from about 28% to about 19%. For the first 12 weeks, I ate at a 20% deficit, without a break. I weighed and measured all my food. I made sure I had my electrolytes dialed in, eating lots of potassium and magnesium rich foods, supplementing Na+ as well as Mg+ too. During that time, I was lifting 4x per week as well as a couple (15-20 min) interval workouts per week. Other than that, I was doing some light walking and playing with my kids. Towards the end of that initial run, I started to get kind of bitchy (I'm a 45-year old male), and never really experienced the stable energy, or deep, solid sleep that a lot of people mention - two things I was really hoping for. Recently, I have been alternating 4-week cuts, followed with 2-week "full diet breaks" (a'la Lyle McDonald) at maintenance. During those, carb sources have been clean, paleo foods. Coming off of each of these, I feel better and maintained a stable weight throughout. I was normally back in ketosis 48-72 hours after switching my carb and fat macros back up, and both times (so far) it has restarted weight loss. Still not great sleep, but I attribute that to having young kids (2 & 6). After a recent DEXA scan, I was recalculating my macros with the Ketogains calculator (I'm 162# and 19% BF), and it dawned on me that the deficit it was recommending (-15%) was put me BELOW my Basal Metabolic Rate by about 105 calories, per day. For reference, I used the "sedentary" activity level and don't add back in workout calories. So, to my question(s)... Understanding that the calculator is based off the Katch-McCardle formula, basically giving a statistical norm, but BMR is the calories we need to maintain vital physiological functions, what are your thoughts on recommended deficits putting one below their BMR and what are the longer-term implications of extended diets doing so? Would it be better to just eat AT BMR on rest days and add back in some (all? a portion?) workout calories (protein & fat) on training days, while still being below TDEE? It seems to me that BMR should be an absolute floor when it comes to caloric intake - I'm wondering if the aggressive deficits created some diet fatigue and hormonal disruption for me. Love the podcast and anything the Wolf Pack puts out. Thanks for everything! 3. Do Calories Matter? [19:58] Zach says: Hi Robb- Long time follower and really appreciate the work you're doing. I wish I had known about Keto and Paleo when I was younger; I feel my athletic performance could have propelled me to the next level. Either way, I'm happy to have it in m

44 MIN23 hours ago
Comments
Episode 429 - Q&A with Robb and Nicki #22

Episode 428 - Q&A with Robb and Nicki #21

And now it's time for Episode 428, Q&A #21 . Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. Mild Caloric Deficit [1:33] Scott says: Nice word on fasting. You have had a ton of discussions about Keto. My why for Keto is TONS of chronic disease and brain disease in my family tree. After hearing Dr. Perlmutter and then reading his book “Brain Grain” a year ago I decided to give Keto a go. Shortly there after you offered the Keto Masterclass. Been doing it ever since. I won’t really know if I hit my “why” for another 15-25 years when I’m in my 70s - 80s. So keep on trucking’. My wife and I own 1201 CrossFit here in Elkins, West Virginia. We have TONS of chronic disease and obesity here. One topic that would be helpful for us is setting macros for people. We have seen people go on severe caloric deficits and get frustrated when their bodies hold on to the weight. And in one case, we have seen the opposite where a guy lost 120 pounds on Keto eating 3000 cal/day. But others struggle to loose because they probably just aren’t set right calorically. You occasionally mention a “mild caloric deficit”. I would love to hear how you determine that. Note also that we have an InBody 530 that gives a pretty good Base Metabolic Rate. We are thinking people should be about 500-1000 Cal above that BMR. Do you agree? I have both of your books, been listening to your podcast for years and even heard you speak over at the MadLab group. Always enjoy your perspective. Scott Ketogains Calculator: https://www.ketogains.com/calculator/ How to estimate body fat visually: https://www.ketogains.com/2015/09/how-to-estimate-your-body-fat-percentage-bf/ 2. TV at Bedtime? [9:14] Ashley says: Hi Robb and Nicki! I have a question about watching TV at bedtime. Now I've heard and read over and over how this is a terrible thing - the light penetrates the pineal gland, suppresses melatonin production and prevents you from falling asleep, etc. I'm just wondering if this is one of those hard and fast rules. So many things are generally good, but you have to make sure they work for you individually. I've gotten into a bad habit of watching TV when I go to bed. But I watch it to put me to sleep. When I don't have it on, the silence is deafening so to speak. My brain won't shut off. But as soon as I turn on Frasier I'm out in less than 5 minutes, almost like it shuts off my brain. Am I just fooling myself? Is my brain really not shutting off and doing what it needs to do because of the light? I don't feel like I sleep terribly but I also don't wake up refreshed most of the time. But I also have thyroid and other hormonal issues and I think those can affect sleep as well. Anyway, I'd love to get your opinion on this. I've had a really hard time breaking this habit. Stress Less, Accomplish More: Meditation for Extraordinary Performance 3. TRT: Healthy? [18:43] Mike says: Hi Robb, I am a testicular cancer survivor and due to operations and intense chemotherapy have hypogonadism (chronic low T). Over the past year, I have gotten my health under control, lost about 80 pounds using Paleo/keto as well as getting my T levels regulated through TRT. Without replacement my levels were in the low 200s. With it I am about 500-650. My Dr tells me that it is healthy to use TRT. I assume it's healthier than being chronically low. Do you think so? What are some natural ways to raise T? 4. Exercise for 60+ [27:43] Philip says: I am a 63 yo male in pretty decent shape. Except for a nagging hip injury I feel great. The hip doesn’t seem to have caused any loss in mobility or function (I can back squat 250lbs.). I consider myself to be Paleo since 2011 and recently have thrown in some keto and intermittent fasting. I’m wondering because of the hip and my age if I should be lifting crazy heavy (going for new PBs and comp

40 MIN1 weeks ago
Comments
Episode 428 - Q&A with Robb and Nicki #21

Episode 427 - Q&A with Robb and Nicki #20

We're back with Episode 427, Q&A #20 and more of your best questions! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel. Show Notes: 1. Fasting: Minimum Hours? [2:08] Raysha says: Hi Robb, Really appreciate all the work you are doing. You are a huge inspiration to me and hopefully one day, I'll be able to make as big a difference as you have in people's lives. Just a quick question, what's the minimum number of hours someone should fast if they just want to maintain good health? I typically fast about 12 hours and I have heard you mention that its a good fasting duration in one of your podcasts. Is this enough if I just want good metabolic health? Thank you 2. Alcohol While Paleo? [4:30] Jay says: I’ve noticed that some nutrition experts detour from their mission of nutritional health seemingly to promote the ingestion of certain alcoholic beverages. In your opinion, why is this done since according to the WHO alcohol is a known carcinogen sometimes leading to esophageal, stomach, breast cancer, etc. Apparently there is “no safe amount” to avoid its’ effects so why is it promoted? 3. Former Smokers: Can Paleo Reverse Damage? [10:02] Filipe says: Hey Robb Thank you for your wonderful contributions to our collective (and personal) health. Your teachings left a lasting, highly beneficial imprint on by health and on by wellbeing. A part of that was quitting smoking. As a former smoker, what can I do now to minimize the risks of cancer? Since there are millions of former smokers in the U.S. alone, your answers will certainly appeal to a large audience. Thank you so much. All the best 4. Gymnastics Training For Jiu Jitsu? [13:17] Duey says: Hey Robb, I'm excited that my gym finally got gymnastics rings. Do you have any free resources for beginners you would recommend? My primary sport is jiu jitsu. Straight arm strength in particular is tough to come by. Trying to find progressions for those. Also, I’m curious as to what you like to do for neck and wrist conditioning. Mine are always creaky from grappling. Best Duey 5. Oil Roasted Almonds [16:36] Kathleen says: Hi Robb, First I wanted to say thank you for all the valuable info you provide. You are one of the few voices I fully trust because you always follow the evidence and are willing to change your mindset if the evidence leads you somewhere new. With that, I have heard you say on the podcast that you eat a lot of blue diamond smokehouse almonds (I love those) and it got me wondering. I have tended to avoid them in favor of the blue diamond almonds that are roasted without any added oil, because the smokehouse say that they may be roasted in canola or other vegetable oil. I was curious your thoughts on this. I tend to totally avoid vegetable/canola oil whenever possible, but I assume the amount of oil you are actually ingesting with these almonds would be low. What are your thoughts? If everything is dialed in and you’re feeling good, do you not worry about the minimal amount you’d be getting from this? Or have you seen evidence that it takes more than this little bit of oil that the almonds would be roasted with to really create a problem? Thanks in advance for your advice! Kathleen Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Transcript: Download a copy of the transcript here (PDF)

25 MIN2 weeks ago
Comments
Episode 427 - Q&A with Robb and Nicki #20
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