Episode 410 – Robb and Nicki Q&A #10
And we’re back with Q&A #10 with Robb and Nicki for Episode 410 of The Paleo Solution Podcast.
Don’t forget to send in your own podcast question to use here: https://robbwolf.com/contact/submit-a-question-for-the-podcast/
1. [2:14] Calcium
Hi Robb – love your work. I’m wondering what your thoughts are on getting adequate calcium when doing a ketogenic diet for fat loss. I’m following the Ketogains macros and am a smallish female (125 pounds at 5’3) so my calorie count is quite low. I don’t tolerate dairy very well and there is only so much spinach one can eat in a day. I do eat canned salmon with bones but not every day. Seeds are too caloric when fat loss is the goal and I’m a bit concerned about supplements (Chris kresser has indicated calcium can end up in the wrong spot ex arteries). What about bone meal as a supplement? Other ideas?
2. [5:40] Asthma
Do you have any suggestions on how to treat or eliminate asthma caused by allergies, such as allergies to pollens and grass – not to food? Thank you.
3. [8:57] Mixing high cholesterol, and high fat foods with fruit, corn, and potatoes
My girlfriend is Paleo, moderate carbs and high fat diet. I am wondering if she could be damaging her health when she eats steak with corn, fruit, potatos, or sugar of any kind.
Can you elaborate on mixing those kinds of carbs with high fat, high Cholesteryl meat and on the glycation process? Will this cause Atherosclerosis? And if not, what causes atherosclerosis?
Thanks Robb! I love the podcast!
4. [13:11] CBD Oil
What are your thoughts on the efficacy of CBD oil? If I wanted to try some what would I look for in a specific brand? I have noticed a wide variety of price ranges so how can one determine the quality of an oil?
Bee Keeper’s Naturals B.Chill (CBD in honey, mentioned in the show)
Squatchy’s CBD recommendations:
https://www.ojaienergetics.com/full-spectrum-hemp-elixir.php (some of the best, uniquely fast acting)
https://www.greenmountaincbd.com/our-product (one of the best priced high quality ones I’ve found)
5. [16:03] Fatty acid profile for grades of beef
I’ve read articles (most of which had ties to the cattle industry) talking of the improved fatty acid profile as the grade of beef goes up from select, choice, to prime particularly for fatty cuts like brisket. Is this really significant? When I’m going to smoke a brisket (that I rub in olive oil and eat while sipping green tea) I usually trim most of the hard external fat and am really only dealing with the subcutaneous fat. I think the take away from grass-fed vs grain fed is that yes grass is better but it’s only in the margin (same amount of Omega-6 but more Omega-3 for grass-fed and the absolute amount of omega-6 is what’s important in the presence of sufficient omega-3 i.e. improving the ratio by taking lots of fish oil doesn’t offset the high omega-6 load). I’m guessing this probably the case with the higher grades of beef relative to the lower the grades. However, the higher grades are definitely more tasty. Any insights”
Download a copy of this transcript here (PDF)
Paleo Solution – 410
Robb: Welcome back, folks. Another edition of the Paleo Solution podcast. I’m sitting here with my gorgeous wife, Nicki Violetti. Wife, how are you doing?
Nicki: I’m good. How are you doing?
Robb: All good. Another day above ground. It’s sunny in Reno.
Nicki: Yes. That’s a plus.
Robb: Yes. Always a plus. Anything new that you want to share with folks?
Nicki: Goodness. Not really. Kids are back in school which is good for a little bit of routine normalcy.
Robb: Nicki means that it’s fucking awesome and we actually get something done now. We grossly under planned activities for the summer. Both kids and parents were a little beseeched.
Nicki: But at the same time it’s good for them to run wild a little bit and not have a lot of structure.
Nicki: There were some pros and cons there.
Robb: Yeah. How’s your jiu-jitsu training going?
Nicki: It’s going.
Robb: Nice. What’s your favorite position currently?
Nicki: This is going to sound really weird but I’m liking training in mount bottom right now.
Robb: You’re figuring that out?
Robb: You have a pretty mean kesa getame too.
Nicki: Yeah. I like that too.
Robb: What’s your least favorite position?
Nicki: Closed guard, for sure.
Robb: I would reflect that or mirror that. Cool. I’m trying to think of anything else but folks are probably not here for our social calendar. They might be here for some information. See if we can launch into that.
Nicki: Jump right in?
Nicki: All right. We got a question from Holly and she says: Hi, Robb. I love your work and I’m wondering–
Robb: What’s the question about?
Nicki: Calcium. You want me to give me the heading first? Okay, I can do that.
Robb: Just a thought since Squatchy put it in there. Just thinking.
Nicki: Okay. Calcium, calcium, calcium. Robb, I’m wondering what your thoughts are on getting adequate calcium when doing a ketogenic diet for fat loss. I’m following the Ketogains macros and I’m small-ish female, 125 pounds at 5’3″. My calorie count is quite low. I don’t tolerate dairy very well and there’s only so much spinach one can eat in a day. This is true.
I do eat canned salmon with bones but not every day. Seeds are too caloric when fat loss is the goal and I’m a bit concerned about supplements. Chris Kresser has indicated calcium can end up in the wrong spot, for example, arteries. What about a bone meal as a supplement? Other ideas?
Robb: Yeah. That’s just a super common question. The cool thing about this is eating anything approximating an adequate protein, Paleo, keto type approach and you are typically squared away. Some of the things that get missed in this story is that, as we increase protein intake, we actually tend to improve calcium absorption out of the intestines interestingly.
Both in vegan land and elsewhere there’s some mythology around the acid loaded meat and that the bones are going to buffer that acid load. There’s some truth around this story, around metabolic acid doses but that actually is more of an outcome of metabolic syndrome, metabolic derangement from over eating food in general and less a problem otherwise.
If you are eating a generally whole foods approach which means that you’re keto or however it is that you’re doing things and the fact that you’re following the stuff from Ketogains means that you’re likely on point with this, but so long as the bulk of your calories is not refined oils in the form of Bulletproof coffee and stuff like that, you’re going to do fine. You get adequate magnesium which is an important cofactor in calcium metabolism and then from there the protein actually enhances the calcium reabsorption out of the intestines.
Make sure that your vitamins A, D and K are all on point and there’s some really simple supplements that you can get that are a combination of all those and it’s probably smart to supplement in combination form particularly as we head into the winter and you may not get as much sun. That’s really the other piece of the puzzle as well as just resistance training two to three days a week, full body resistance and even absent what we would call adequate calcium or absent adequate vitamin D levels which is really pretty hard to do.
But the strength training and resistance training really helps to maintain bone mineral density and also is a partitioning element. So, Kresser’s point about just taking huge amount of supplemental calcium and that can end up in lackey places like the arteries and stuff where you don’t want it, the strength training can help to partition that stuff. I just really wouldn’t worry about it. You can always go in and get a bone mineral density scan just to establish a baseline but if you’re doing everything as you’ve detailed here you’re probably good to go.
Nicki: Okay. Let’s see. Our next question is on the topic of asthma.
Robb: I like that. I like letting folks know what the topic is.
Nicki: Jenny says–
Robb: Just as a side note here, I always tease Nicki and her family that there’s no communication on the Violetti side.
Nicki: We’ve already detailed this on a previous episode.
Robb: Did we talk about this?
Nicki: Yes ad nauseam.
Robb: Well, not everybody probably has listened to it. There’s this constant battle of, hey, a little extra communication would probably facilitate things and so I see this being in that vein of like, yeah, let’s let them know what the subject point is.
Nicki: Hey, I’m happy — This is your show. I’m happy to comply.
Robb: Okay, thanks. I’m going to get such an ass kicking. Can I turn this off?
Nicki: All right. This question is from Jenny and she wants to know if you have any suggestions on how to treat or eliminate asthma caused by allergies such as allergies to pollens and grass, not food.
Robb: Yeah. I mean, the real simple — maybe it’s not simple. But there are foods that if we react to them and the common culprits are grains, dairy — man, what are the other biggies? Sometimes nuts.
Nicki: Sometimes eggs.
Robb: Sometimes eggs. Yeah, sometimes eggs. But if you get an inflammatory response in that direction then you will tend to notice a heightened inflammatory response or the potential for the allergic responses to ramp up on the more like environmental inputs. And so making sure your sleep is totally on point. Again, vitamin ADK levels are dialed in. Chris Masterjohn has some amazing support materials around figuring out exactly what those are based on because it actually depends a little bit on your genetics and history of origin of your family lineage and whatnot.
But then just really — something that looks like anti-inflammatory Paleo type diet tends to dial down that inflammatory signaling. We’ve noticed, a ton of people have mentioned that when they…