Robb Wolf is a former research and biochemist of the 2X New York Times/WSJ Best, Selling author of The Paleo Solution and Wired To Eat. He also hosts The Paleo Solution Podcast.
Recent episodes featuring Robb Wolf
Episode 444 - Final Paleo Solution Podcast Episode
Robb Wolf - The Paleo Solution Podcast - Paleo diet, nutrition, fitness, and health
That's right folks, it's the final episode of The Paleo Solution Podcast! The end of an era. We started the podcast in 2009 (about 10 years ago), and made 444 episodes! But don't fret, we have something new for you six listeners! Come check out our new podcast, Healthy Rebellion Radio! You should see our first couple of episodes of it posted here as well at about the same time this goes up.     Transcript: Download a copy of the transcript here (PDF)
Episode 443 - Q&A with Robb and Nicki #36
Robb Wolf - The Paleo Solution Podcast - Paleo diet, nutrition, fitness, and health
 It's time for Episode 443, Q&A #36! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Individual question videos are linked in each question title, but if you want to see the complete video for this podcast, be sure to check out our YouTube channel.   Show Notes: 1. Carb Ups/Cycling For Women? [2:53] Shelly says:: Hi! I am new to your page and it seems like you would be a very knowledgeable and kind person to ask. I’m sure you get a ton of questions, so I’ll make it short. I’ve been successful with keto in the past but now that I’m back on it, cannot lose. I’ve been told my body is used to it and to give it time. My question is about carbing up as I’ve heard it’s necessary for women because of hormones, etc. Carbing up is more complicated for me, but if needed to be healthy I could do it. What are your thoughts on women needed higher carbs at times? Thanks in advance! Shelly   2. Right Diet For Better Body Composition? [7:38] Jack says: I just watched your video on body composition from fasting. You touched on the component of heavy workload in modern athletic people and how their diet should reflect that. I am athletic fit. I train 5-6 days out of the week. Lifting weights, boxing, BJJ/wrestling, and am currently training for a half marathon. I do all this and still can't get my body comp where I'd like it. I eat relatively low carb but have upped them recently for the HM training. Before the summer I did 20% deficit and IMF for 5 or so months and got myself into around the 10-11% body fat range. Then I went off on vacation and have been eating around maintenance since. Point is I still can't get my body composition how I want it. I have abs but fat around my mid section and on the sides. What am I doing wrong? Male 6ft 185.   3. Junk Food = Vision Loss? [11:08]  Levi says: Hey Robb & Nicki, Recently, a story has been circulating about a teen losing his vision from a "junk food" diet–namely, he was eating a predominately carbohydrate diet, full of chips, fries, bread, and cold cuts. Since hearing this, I have been curious: is this actually possible to lose vision (other suffer other ailments) from a junk food laden diet? What happens if someone goes on an-almost all carb diet? I would love your input. Here is the article I am referencing: https://www.webmd.com/parenting/news/20190903/teens-fussy-junk-food-diet-leaves-him-blind#1   4. Keto and Histamine Intolerance? [21:01] Christie says: Hi Robb and Nikki! Hoping you can help me. I am eating a dairy free, nut free, ketogenic diet (for leaky gut and inflammation purposes) I track macros utilizing the Ketogains method. I am experiencing what I believe to be a pretty intense histamine intolerance and have been for the past year and a half. I can't figure out what to eat! Keto foods seem to be predominantly high in histamine. I love Keto. I feel incredible when I eat this way. I am already taking DAO and Quercitin. I don't drink alcohol at the moment nor do I consume fermented foods. Can you please shed some light on how someone with a histamine intolerance can navigate their way through keto? I am at a loss and feeling pretty discouraged. Thank you to you both for all the important work you do and your continuous accessibility.   5. Home Gym Setup? [26:50] Bill says: Hi Robb, I’m finally ready to take the plunge and invest in some equipment for a home gym. I cleared some clutter in the garage so I’ve got a bit of space...not a ton, but enough I think for a few choice items. My question is what are your must haves for home gym equipment, that ideally doesn’t take a ton of space?      Where you can find us:   Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/   Transcript: Download a copy of the transcript here (PDF)
Episode 442 - Q&A with Robb and Nicki #35
Robb Wolf - The Paleo Solution Podcast - Paleo diet, nutrition, fitness, and health
It's time for Episode 442, Q&A #35! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Individual question videos are linked in each question title, but if you want to see the complete video for this podcast, be sure to check out our YouTube channel.   Show Notes: 1. Lack Of Sleep With A Baby? [2:21] Juliana says: Hi Robb how are you? I wanted to ask you about parenting and a healthy lifestyle. For me, not having a good night sleep definitely is the worst. It makes me super hungry all day, bad mood etc. And it gets really hard for me to recover during the week with regular sleep hours, I need like a full day in. Even before I heard from your podcast my worst fear about having babies has been the potential lack of sleep but I wonder how people deal with this? .  Are there any obvious strategies our ancestors did and we don´t or something like this? Do you have any suggestions? P.D. Thank you for sharing everything, I love your books and podcast! Thank you, Juliana   2. Impaired Nutrient Absorption On OMAD? [9:22] Michael says: Dear Robb and Nicki, first of all - thank you for your wonderful show and for all your work you have been doing. I have a question that has been on my mind for quite some time and hopefully it will get answered on your podcast one day: Is there any reason to be concerned about limited nutrient absorption during daily 24-hour IF? Personally, I find that the one-meal-per-day (OMAD) approach works the best for me for many different reasons (body weight composition, logistics, mental clarity during day etc.) but I wonder if there is any downside related to the maximum amount of nutrients (e.g. protein) that the body is able to absorb and/or utilize if all the nutrients (e.g. worth 4,000 kcal) are consumed in one very big meal in the evening on daily basis? For example, the popular belief is that the protein absorption is optimal with 30 grams of protein per serving and therefore it is better to spread the daily intake of protein across smaller meals throughout the day. Does it also apply to vitamins and minerals? For example - I like to include nuts in my salads, or add cacao powder to my low-carb desserts - both of these contain quite a lot of phytic acid which, as we know, decreases the absorption of certain minerals etc. I want to make sure that my body does not send most of the precious nutrients that I consume to the toilet without utilizing them. Do you think it would be reasonable to increase consumption of certain nutrients (e.g. protein) beyond the recommended doses to compensate for the lower absorption? Thank you very much in advance for your answer, Michael K.   3. Are Supplements “Ultra Processed Foods”? [15:08] Jessie says: And if not, why and which ones get a pass? I’m thinking of mct powder and even the “purest” herbs and organic mushroom powders.   4. EPI - What Is It?  [18:06] Roger says: I keep hearing new commercials for a new drug (yay!) for a condition I’ve never heard of. Exocrine Pancreatic Insufficiency, or EPI. I’ve always thought the pancreas was just responsible for insulin. This condition says it aids in digestion. Any chance we can get a breakdown of what this is on the podcast? And how a paleo/primal lifestyle could mitigate it.   5. Keyto Breathalyzer? [21:25] Linda says: Hi Robb! What are your thoughts about the Keyto breathalyzer? It seems like an easy and quick way to determine if we are in Ketosis. But does it work? Are the readings accurate? I’d love to hear your expert opinion, because it would be great to be able to check our levels at any time without having to prick our fingers and draw blood! Here’s the link to their website-  https://getkeyto.com/   Where you can find us:   Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/   Transcript: Download a copy of the transcript here (PDF)
Episode 441 - Q&A with Robb & Nicki #34
Robb Wolf - The Paleo Solution Podcast - Paleo diet, nutrition, fitness, and health
We're back with Episode 441, Q&A #34! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Individual question videos are linked in each question title, but if you want to see the complete video for this podcast, be sure to check out our YouTube channel.   Show Notes:   1. Are Low Calories OK In Keto? [2:41] Lee Anne says: Hi Robb, A question maybe for a podcast. We have all heard the stories of people eating very low fat and low calorie diets to lose weight (think Biggest Loser). They later gain the weight back and can no longer eat as much as they used to and maintain as their metabolism is messed up. I am wondering if there is any science behind a low calorie (800-1000) per day hurting your metabolism? My thinking is if you are getting enough nutrients between food and supplements within the 800 calories - plus you body is "eating" your fat stores - would there not be any negative effects? Would love to hear you thoughts! I was not able to find anything relating to this on the web. I have always tried to stick to a small calorie deficit (eating around 1600-1800 per day). And while successful, lower calories would probably speed up weight loss. I have lost about 60lbs following your plan and still have another 100 to go. Thanks and love everything you do! Thanks for changing my life! Lee Anne Hesbacher Keto Masterclass student     2. Weighted Blankets? [11:28] Steven says: Hey Robb, I've been hearing a lot about weighted blankets lately in relation to calming anxiety and improving quality of sleep. Do you have any experience with these? Any idea if they would be a good sleep hygiene hack for someone who just wants to optimize sleep? Love the podcast! -Steven   Click here to check out the Chilipads I mention in this answer. GAME CHANGER for sleep.      3. Keto and Bowel Movements? [13:26] Amanda says: Hi! My question today is on keto and bowel movements. I've been keto for over five months (thanks to the Keto Masterclass) and paleo for almost 7 years. I love the philosophy of how do you look, feel and perform and have seen improvements in all those categories since first becoming paleo and then keto. My question is on bowel movements while on keto; what is normal and what is a red flag? As you have stressed, supplementation with electrolytes is key and I was taking magnesium a little too much; 1 LMNT during the day and Natural Calm before bed. Bowel movements were overly loose and that’s never fun. I've been taking Natural Calm for years and it was a part of my night time routine before starting keto. The over supplementation of magnesium was an unintended consequence. After watching the magnesium I've become more solid but feel bowel movements are less frequent overall. Digestion is slow moving and I feel pressure in my lower abdomen. Not pain, not bloating or anything like that; just some pressure. The pressure will be there till I eat and things are pushed through. Is this normal? Am I eating too large of meals? Are there electrolytes I could be missing? I typically have a large breakfast, a medium lunch and a small dinner. I sometimes fast dinner; it's just depends on my schedule. Between the satiating nature of keto and the breakfast/lunch, I rarely feel I need anything in the evenings. Thank-you for all you do. I hope all are settling into your new home and I look forward to future podcasts!     4. City vs Suburbs vs Small Town vs Country? [18:12] Jason says: Hi Nicki & Robb, Since you're in the middle of moving, I've got a question about where I should live. In my last gig, I needed to live in city for work. A suburban house, but with good access to transit and an easy bike ride to work. I've recently switched to working remotely, so I've got a lot more flexibility and wondering if I might benefit from a different way of life. What are your thoughts on living situations & surrounding built environments and their impacts on health and happiness? For reference, we're a mid-30s married couple with no kids (but trying) and a dog. Mostly homebodies, but we have friends, family, and a great crossfit box in the city. Lots of options for living in small towns, acreages, hobby farms, near the lake, all within an hour drive of the city. I've been a follower for many years and your work has helped me in so many different ways, so thank you! Jason     5. Your Move to Texas? [26:13] Kirk says: Robb & Nicky, Welcome to Texas. I moved here 35 years ago and haven’t regretted it. The New Braunfels area is fantastic being in between Austin and San Antonio. So many great attractions whether it’s outdoor recreation, live music, or educational opportunities for your children.  No income tax is great as well, however property taxes might be higher than what you are accustomed to.  I know it isn’t a health or nutrition question, but could you talk about your decision to move to Texas and what you hope to accomplish here? Best regards, Kirk   Robb’s poop update during Question 5 [35:24 - 38:34]   Where you can find us:   Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/   Transcript: Download a copy of the transcript here (PDF)
Episode 440 - Q&A with Robb & Nicki #33
Robb Wolf - The Paleo Solution Podcast - Paleo diet, nutrition, fitness, and health
It's Episode 440, Q&A #33 time! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ Individual question videos are linked in each question title, but if you want to see the complete video for this podcast, be sure to check out our YouTube channel.   Show Notes:   1. Chocolate-Coated Peanut Diet? [2:18] Troels says: I normally base my diet on paleo principles, but for the past month, I have been eating roughly 400 grams of sugar- and chocolate-coated peanuts a day. This should be unhealthy, but my digestion has improved after having been out of whack for months because of SSRIs, and I have consistent morning wood which, mainly due to SSRIs has been rare. Despite eating more than 2000 kcals just in candy each day - half of which is sugar - I still look lean (almost too lean), and, if anything, I'm adding muscle. I notice a small sugar high and subsequent low, but that's pretty much the negative effects. Also, by doing this, I'm ingesting good amounts of Mg and Zn (~400 mg and ~10 mg). I'm male and 32 years old. Two questions:  - Am I doing too much latent damage for this to be a good thing, or could it be that this could work for some people, at least for some period?  - How do I make sense of obesity epidemics, the grocery shoppings of fat people, and energy balance when I can consume much more than 2700 kcals a day and stay lean? (I don't think I work out much, and many days, I also eat an energy rich evening meal.)   2. DHEA and Pregnenolone Supplementation? [12:08] Jason says: Rob - 45 year old male. Job is sometimes stressful but for the most part I get 8 hours sleep and follow a lower carb paleo diet 6 days out of 7. Been doing this for close to a decade. I’ve been experimenting for a year or more with Pregnenolone and DHEA in varying amounts. When I take preg in doses of 200-400 mg before bed I feel great and everything works really well.  Focus, mind and man things. Same if I take 100mg or so of DHEA. I’ll use these on weekends mainly and not so much during the week. I notice during the week without them I tend to be bitchy and emotional with low sex drive. If I take Preg or DHEA these issues go away. I’m afraid I’m taking too much or somehow dependent on these supplements now. What should I be looking out for or the downsides to these substances?  I feel like I’m playing with fire.   3. How To Know If Keto is Right For Me? [16:28] Radu says: Hi Robb, I would like your opinion regarding how would somebody decide if the ketogenic diet is beneficial or not, or if you have recommendations for tailoring a ketogenic diet to people with increased cholesterol reaction to this diet. Are there relevant tests that can help in deciding in this regard? In my family health history there are lots of cancers, some heart disease, and some neuro-degenerative (Alzheimer) disease. I am 48 years old, caucasian, in very good health and decent physical shape. My diet is a loose paleo type (occasional milk and grains) and I have no allergies. I would like to have some periods of ketosis, as I feel some benefits from it, but I do not know how concerned I should be. ****** Thank you for taking the time to read the question. I totally understand if you do not have time to answer this question directly, but I find this subject is not cover with enough clarity. Maybe you can touch on this in your regular podcasts when discussing related topics. To understand the background of my question: I experimented with Ketogenic diet a couple of times, and I felt great. My main reason is general health and well being, with an accent on mental clarity. This aspect was improved by the Ketogenic diet. Unfortunately my cholesterol had some unexpected behaviour: My 1st Keto experiment: I was in ketosis from Feb 15 to April 15, 2015, below are the blood tests before the diet and 9 month later. Date            Total_Ch LDL   HDL Non_HDL_Ch     Triglycerides 12/15/2014  194 125        58 137               254 12/22/2015 178           101 58 121                         44 So far so good! Encouraged by these results, I repeated the diet 1 year later, but this time I tested myself while in ketosis. After 1 ½ month of ketosis, I did my 1st blood test (3/1/2016). I repeated the test (still in ketosis about a month later (4/7/2016). This time I also measured the ApoA1 and ApoB, and the numbers only confirmed the cheap test. I stop the diet, and 8 month later (12/29/2016), the values are back to normal-ish. Date             Total_Ch LDL HDL        Non_HDL Triglycerides ApoA1(g/L) ApoB(g/L) 3/1/2016       321 232      75 -             31 -         - 4/7/2016      298 230     55 243         30 1.69         1.18 12/29/2016  212 124       66 145         47 -             - I measured my ketons level with Keto-sticks. The level was on average at 2, with variations from 0.5 to 4, depending on the diet macro-ratio and mostly on physical activity level. Blood work: https://www.specialtyhealthwellness.com/offer/robb-wolf-wired-eat-panel/   4. Genetics & Body Composition? [28:57] Sara says: I know genetics have a large part in how our bodies form and react to foods, the environment, etc. But how much do we have control of when it comes to body composition? I am in my mid-thirties and have always been athletic and a focus on healthy eating, now Paleo focused. However my weight - while I am still in a healthy range - doesn't budge easily despite my efforts. And it's been like this ever since my teens. I don't want to compare myself to others - but it is frustrating when I eat so clean, am active with weights and cardio and the person next to me has a slimmer waistline and eats fast food and rarely exercises. I know can become slimmer with extreme effort - but those extreme efforts are not good to my body and I dont want to add additional stress. Should I just "give up" and not fight my body and just focus on my healthy living or do you think I can loose some extra fat without extreme measures? About Me female 37 5'7 147-155 lbs Body Fat % ~18 (16-20 depending on the test) Athletic build, muscular legs and upper body, chubby midsection that rarely firms up I have SIBO/Gut Issues Paleo/Low-Fodmap (I cycle IF 16:8 or 18:6 and sometimes Keto) Heavy Weight Lift 2xweek, HIIT/OTF 2x/week, Steady state cardio (walk/jog) 2x/week If I breathe on peanut butter or eat too much Paleo granola I gain instantly and have to go back on strict IF/keto but my midsection is never "firm"   5. Ketosis and Carbohydrate Timing? [35:50] Ryan says: Hi Robb. I don't know if this will reach you, but while listening to your podcast and reading your first book, a hundred questions pop into my head. This is one of them. I thought about asking my doctor, but I knew a blank stare and a sweaty forehead would be his answer. So here goes: Does frequency of carb intake play a role in disrupting ketosis? For example, if I am going to eat 150 grams in total of carbohydrates today, will eating all 150 grams of carbs at the same meal knock me out of ketosis for an EQUAL amount of time as eating 15 grams every hour for 10 hours?* My theory is eating 15 grams of carbs an hour for 10 hours will be just enough to keep a person out of ketosis for a longer period of time than eating all 150 grams in one meal while carb-fasting for the rest of the day. I could be wrong, but that's why I'm asking the master. Thank you in advance for any time you can dedicate to this question. Have a great day.     Where you can find us:   Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/   Transcript: Download a copy of the transcript here (PDF)
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Reno, NV, USA
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490
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2 weeks, 4 days