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 f