Episode 412 – Robb and Nicki Q&A #11
And we’re at it again with Q&A #11 with Robb and Nicki for Episode 412 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. [2:27] Valter Longo’s Longevity Diet
What’s your take on Longo’s view that protein should be limited because it raises IGF-1? He says that none of the populations that have the largest percentages of centenarians consume much protein. I understand that IGF-1 has a beneficial anabolic effect but high levels have been linked to cancer and other chronic diseases. Can you give us your views on this?
2. [14:30] OMAD
Just wondering what your opinion of eating OMAD? And is it beneficial to still eat keto while doing it?
3. [18:18] Sun screen
What are your thoughts on sun screen.
What draw backs are there to using it?
What’s the risk of skin cancer if you progressively build up sun exposure and don’t burn.
Risks and benefits of Sun Exposure
4. [24:25] Pulling and eccentric exercise only
Hi Robb and Nicky. First I just wanted to say thank you for everything that you wrote and said over the years. You and others like Mark Sisson helped me lose over a hundred pounds and keeping it of since 2013.
My question : is there any counter indication of doing only pulling exercise or eccentric ? I suffered rotator cuff injuries couple years ago and no matter how careful I am everytime I tried to do heavy push exercise, even not so heavy, the pain comes back.
My only goal at this point is to maintain as much lean body mass as I can so I can grow old and farm coconuts with my great great grand kids
Thanks alot again for everything
5. [28:00] Water retention during Luteal phase
Hi Robb and Nicki,
I love the Q&A episodes! I find them very informative. I just started reading Wired to Eat and its such an enjoyable read! Your sense of humor keeps me engaged, unlike many other nutrition books that read like text books. A little about me: I just turned 40, 5’4”, 133 lbs and metabolically healthy. My goal is to lower my body fat to 20% (currently 24%). I started with the keto diet over a year ago, and initially was able to lose weight. But I find it quite difficult to adhere to, and the sugar/carb restrictions triggered many binge eating episodes that I never experienced before keto. Now I’ve relaxed on the carb restrictions by allowing myself to eat fruits and starchy vegetables and my cravings are more under control (fingers crossed).
However I still face another hurdle in my fat loss journey , namely PMS cravings and water retention. I retain so much water during my luteal phase I can’t even fit into clothes that are normally loose fitting. Logically I would lower carbs and increase fat to reduce water retention, but the the problem with that is I also crave sugar (mainly chocolate) and carbs (pretzels). I also find it hard to fast during PMS (I normally do 16:8 IF) as I feel more hungry. I always gain weight during luteal phase, which practically undo all my previous efforts. Do you have any suggestions on what to do during luteal phase? Do we eat more carbs or more fat? Any supplements? Any advice will be greatly appreciated!
Robb breaks down protein recommendations: https://robbwolf.com/2018/05/16/keto-and-protein-is-it-chocolate-cake/
Where you can find us:
Submit questions: https://robbwolf.com/contact/submit-a-question-for-the-podcast/
Download a copy of this transcript here (PDF)
Paleo Solution – 412
Robb: Welcome back to another edition of the Paleo Solution podcast. We had a bit of a standoff here because Nicki was saying, “I need to figure out what to say when you ask me, ‘What’s new, wife?’” And so I’m just turning it all on its head and I’m not going to ask you.
Nicki: Because nothing is new.
Robb: Nobody cares. I don’t care.
Nicki: It’s called the rinse, lather, repeat. Wake up, breakfast, kids to school, to the office.
Robb: That doesn’t sound very spiritual or self-actualized.
Nicki: No, it doesn’t. Jiu-jitsu.
Robb: You worked some half guard yesterday.
Nicki: I did.
Robb: You like half guard better than full guard?
Nicki: I do.
Robb: What else? Nothing else?
Nicki: Gosh, it’s gorgeous here in Reno this time of year, warm days, sunny.
Robb: Cool mornings.
Nicki: Cool mornings, yeah. Just perfect. Nice fall. That’s all I got.
Robb: Okay. That’s okay.
Nicki: I’m not a chatty one. You didn’t marry me because I was chatty, right?
Robb: No, no. I think it was somebody the other day was like, “Okay, Robb, who’s hotter? Anna or Elsa?” I’m like, “Clearly, Elsa.” And they’re like, “What?” I’m like, “Yeah. The whole ice princess thing. That’s my wife.”
Robb: Nicki really would — Other than Nicki is like chronically cold all the time–
Nicki: I’m not chronically cold.
Robb: You have a tendency towards chilliness, shall we say.
Nicki: I just like to be warm.
Robb: You definitely like to be warm.
Nicki: I’m a sun baby.
Robb: Something like that. Why do we live in the high desert instead of the–
Nicki: It’s sunny a lot.
Robb: Okay. All right. Folks didn’t tune in for this. What do we have here first on the docket? Valter Longo?
Nicki: Let’s see. We have a question from Wayne on Valter Longo’s longevity diet.
Robb: Wow, you did the–
Nicki: I did it. l learn.
Nicki: So, Wayne says: Robb, what’s your take on Longo’s view that protein should be limited because it raises IGF-1? He says that none of the populations that have the largest percentages of centenarians consume much protein. I understand that IGF-1 has a beneficial anabolic effect but high levels have been linked to cancer and other chronic diseases. Can you give us your views on this?
Robb: Man, this one’s just a whole massive topic to unpack. Everything in biology has tradeoffs, without a doubt. I think that if we know anything then just basically over consuming food in general is probably problematic. This is our modern problem of hyperpalatable foods and just generally overeating. This is part of what’s so damn hard to unpack this stuff, is that most of the places that you see centenarians, they’re not eating processed food across the board. And so that’s a whole interesting piece to this.
If they’re not eating processed food and even the traditionally prepared foods can be quite delicious and tasty and everything, they just tend not to be in that hyperpalatable eat, bet you can’t eat just one Lays potato chip, Doritos Roulette type of deal. Definitely we see one of the great challenges, I guess, with aging is, again, maybe these two spectrums.
You don’t see people reach really advanced age if they’re significantly overweight. That doesn’t happen. But what’s possibly the primary concern of people who are aging is sarcopenia and eventually unable to move and having all kinds of degenerations associated with that. Art De Vany had always thrown out this number that once you lost about 40% of your basal muscle mass–
Nicki: Your lean body mass.
Robb: Your lean body mass. You’re dead. There’s this dueling banjos with that. In my opinion, I think that Longo is overly concerned about this. I don’t think that they’re providing the kind of thoughts around punctuated equilibrium.
If you lift weights — and this extends also the mTOR. We could take IGF and sub that out and put mTOR in here which is another one of these proteins related boogeyman issues. If you lift weight, if you’re active and you are not eating six meals a day every day, I don’t know that any of that stuff really matters. Is it really comparable?
The effort necessary to be an NFL lineman or to be a pro bodybuilder, there’s probably some shortening of the longevity curve with some stuff like that. And I’m going to get the primary author of this paper that I’ve loved for years but it looks at the fact that caloric restriction does not extend lifespan in all species. He makes the case that it probably won’t in humans. The case that is made in there is the most onerous, nasty caloric restriction like a 40% below satiety level initiated in youth so that you’re hypogonadic, cold, no sex drive, low muscle mass, that it might buy you about five to seven years of additional life, which would be miserable.
Again, you have to enact this stuff early in life to really get the benefits versus if we lift some weights, get some sun on our skin, take a sauna, don’t overeat, which I mean the don’t overeat thing is it’s trite to say that. It’s challenging to actually implement that. But like a higher protein intake and maybe two meals a day or two meals a day this day, three meals a day the next day, doing some exercise.
There’s so much upside around all that stuff that — I don’t know. If you don’t die of cancer, which the theory here is increased protein intake accelerates cancer. It does not. If you develop cancer then overfeeding can definitely be a primer. But interesting stuff that was round filed from T. Colin Campbell’s China study work, when they were feeding these mice varying degrees of protein, what was round filed and not discussed was that the higher protein intake animals actually — and what they were also doing was feeding these animals a mutagenic substance aflatoxin.
They were trying to induce cancer in conjunction with eating protein. What was ignored in this is that the animals eating more protein took longer to develop cancer and then once they develop cancer, the cancer tended to be more aggressive. What’s happening there potentially, and the mechanisms make a lot of sense, is this generally higher protein intake improves your antioxidant defenses. It improves glutathione and superoxide dismutase. It enhances detox pathways.
Again, there are tradeoffs on all this stuff. Again, I guess, that’s a long wandery thing. This is where sometimes stuff like this, like doing a specific video…