Episode 399 - Robb and Nicki Q&A #6

We're back with Q&A #6 with Robb and Nicki for Episode 399 of the podcast. And don't forget to submit your own questions for the podcast here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Show Notes: 1. [3:24] Book recommendations for us nutrition nerds.

Sarang says: Hey Robb, You have been successful in making me and thousands of guys like me to become total "nutrition nerds". We have all been listening to your podcasts from months/years and reading all kinds of books and blogs we can find to quench the thirst for more knowledge. For some reason, its a highly addictive subject and I'm thinking and reading about it most of the time. It would be great if you could list out some books that are knees deep in the science and not just superficial advice. The whole paleo/nutrition community would be thankful for that. Thanks in advance! Notes 1-Kung San: Men Women and work in a foraging Society- https://www.amazon.com/Kung-San-Women-Foraging-Society/dp/0521295610 2-African Exodus: The origins of Modern Humanity-https://www.amazon.com/African-Exodus-Origins-Modern-Humanity/dp/0805058141 3-The Rational Optimist: How Prosperity Evolves- https://www.amazon.com/Rational-Optimist-Prosperity-Evolves-P-s/dp/0061452068/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1529600750&sr=1-1 4- The Ascent of Money: A Financial History of the World- https://www.amazon.com/Ascent-Money-Financial-History-World/dp/0143116177 5-Lecture Notes on human metabolism- http://watcut.uwaterloo.ca/webnotes/Metabolism/ 2. [13:03] Liver Stress

Maryann says: First, thank you and Nikki for all you have done and sacrificed to spread the message of clean eating and sustainability.

Do you know of or have your read any research on possible liver stress associated with consuming the amounts of protein recommended in the keto gains calculator for a 57 year old female athlete?

I will elaborate if you need more background information.

Sincerely, Listener #7 3. [16:38] Protein needs Bodybuilding Keto - Muscle Gain

James says: For an intermediate to advanced ketogenic bodybuilder/powerlifter looking to maintain muscle mass during a cut; what would be your initial recommendation on protein consumption?

Same question for building muscle.

Also: much research seems to have been done on fat loss. Are there any studies showing the performance of the ketogenic diet when t comes to muscle gain versus a higher carb approach? Maybe less muscle gain but fat free? 4. [21:33] Keto and true HIIT

Greg says: Hi, I eat a Targeted Ketogenic Diet (TKD) and do Crossfit. I primarily consume more significant amounts of carbohydrates (max 20g for 195lb male) before doing classic CrossFit workouts where HIIT is part of the workout. I do this because:

1. I perform better than without the carbs. 2. I feel and recover better afterwards. 3. I am afraid of my body going catabolic because it can't get energy fast enough during workouts.

A lot of what I've read about Keto and exercise deals with endurance workout and weightlifting. What is the best approach specifically for Keto and HIIT for optimizing performance and/or safety (avoid going catabolic)?

Thank you! Greg 5. [27:12] A question about having carb withdrawal symptoms despite very high blood ketones.

Rob says: Hi there,

I was wondering if you could shed some light on my usual response to being in ketosis.

I've been on a very strict ketogenic diet for about 6 months now. I've tested my blood ketones hundreds of times using an Abbot Freestyle meter and I'm almost always in the 1mmol to 3mmol range. I have experienced some of the commonly talked about keto symptoms such as occasional feelings of euphoria, appetite suppression (sometimes to the point of nausea if I've consumed a lot of fat), trouble sleeping due to that buzzing ketosis feeling in the body some speak of.

The trouble is I don't seem to do well when my ketones are derived from my own body fat, or at least it appears th