Sep 25, 2020
Last Few Lbs, Net Carbs vs Total Carbs, Ammonia/Urea Sweat, Help for a Cop, Sarcopenia
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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
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
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