We took a traditional and delicious dish and amped it up a couple notches to create this flavorful Keto Shepherds Pie. In this comfort food that is great for meal prep all week long you can still indulge with some swaps that are simple. Feel free to have fun with it and change the meat up […]
If you wish to find the movie for this podcast, make sure you check out our YouTube station .Show Notes:
1. [1:43] Lake vs Chlorinated Pool?
Heading towards summer- I'm wondering what your view is on lake vs typical chlorinated pool for summer fun? Our family opted for the lake last summer, and it was beautiful but involving the dead fish and the posted high fecal count, I had been more than a bit grossed out. There is a lot of talk about children growing up healthier when they are subjected to more germs and dirt, but what about things that can mess you over like parasites and giardia?
Hey Nicki and Robb,
Thank you for the Q&A episodes - they have been fun. I'm writing to ask you a question about running when I am on Keto. I am 45 y/o, man, 6'0", 235lbs, approximately 30% BF. I'm trying to lose some weight as the main goal, but I really like running too. I have never been fast, but I've got pretty decent endurance.
Keto seems to be the absolute best way to lose weight, but I find that my runs really tank. The longest I've been able to maintain keto is about 5 weeks, and the primary reason I fall off the wagon is this. While I'm not weighing and measuring, I am more or less following the suggestions from the Masterclass and Ketogains, and I'm focusing on getting enough electrolytes.
So what do you think is happening? Do I just need to keep plugging? Is it possible I am not meant to run while keto? How can adaptation speed? Lots of short slow runs? Fast runs? Slog out it for slow and long? Any advice you have would be fantastic.
3. [8:26] Carbs for Endurance After Fat Adapted?
I presume my body has undergone a metabolic shift in fuel supply, its working for me! My question is should us endurance guys still carb load to have glucose present in long events or should calorie consumption before long events stay parallel to our every day eating regimnet? In others words after this metabolic shift occurs from the macro perspective of ones nutrition is it supposed that the best fuel choice during ultra events ought to be the same? Would re-introducing glucose be a safety net or waste of calories in your opinion?
4. [14:01] High Fasting Blood Glucose on Low Carb/Keto Diet
I'm a massive fan and appreciate all the knowledge and insight you share on the podcast and everywhere else you show up. :-RRB- I have eaten low-carb/keto/paleo-ish for many decades now, and have done really well. I get less than 100g carbs/day (more like 50g), and consume an average of 100g protein/day (grassfed meat, bone broth protein, whey protein smoothies, nuts/seeds, pastured eggs, mackerel/sardines, and sometimes chicken). My fat intake is probably 90-100g/day. I am 43 yrs old, 5'4 in 118lbs with less than 20% body fat. I go on long walks daily, weight train 3/week, and throw some HITT training together with boxing in the mix. I used to be a turning teacher and spent hours and hours on the bike each week, but have not taught in 4 yrs and only power walk for"cardio" outside of interval training at the gym. I have two kids, ages 4 & 8, so that they keep me busy as well!
I recently (as in two weeks ago) purchased a blood sugar meter after giving in to my curiosity as to just what my fasting BG is, together with post-prandial, post exercise, etc.. I was shocked and so upset when I took my first reading one morning and it was 106!!! Since that time I've been rather obsessed and am pricking my finger all day long! LOL! But no matter if I am fasted, just went on a long walk or weight training session, or even 2 hrs after a meal, my blood sugar is always somewhere btwn 90-110--I never get a big swing up following a meal, even after I indulged in gf German Chocolate cake the other night! :-RRB- It has only gone as low as 83 or 87 on 2, random occasions, which is making me wonder,"What the hell?!"
Could it be cortisol? Could that be my norm? I was anticipating my FBG to be about 70-80 based on my diet and activity level. Please advise! I am so confused!! Thank you SO MUCH for all you do!!!!! :-RRB- :-RRB- :)
5. [18:21] Reliability of Glucose Meters
My name is Pedro Escudeiro and I'm portuguese. I have been following your work through interviews and your online books and publications. However, a few issues have arised especially concerning the use of glucometers to measure blood sugar, for metabolic control (fortunately I have no diseases). I want to ask you a few questions.
For a year now that I use regularly a Freestyle Precision Neo device and the readings aren't reliable at all. I've made many experiments, like attempting to prick my fingers 5 times in a row to observe the results. I have done the carb test as well, reproducing the same conditions and the readings also change if I examine a few times and in different days. I have tried different devices too. I contacted the company to expose this issue and they told me that it's acceptable a variation of 20 points. Being so, it essentially means we can not rely on this method to inform us on how the body is responding to foods or to check glucose equilibrium, by way of example, because it is always changing within the exact conditions. I wonder if you have noticed this same issue and if you discovered a method to overcome this unreliability.
I have used also a Freestyle Libre device, which measures continually the sugar (interstitial fluid) I know there's a delay between the readings and the actual glucose level and there's less accuracy than a blood glucometer. However, the same issue of unreliability is occurring. The profile of this Libre doesn't have any match with all the blood glucometer or even any correlation, an individual might be going up and down the other and after one changes and another does not.
Since glucose levels are so essential for health and performance, if the best method to test it is not reliable and trustworthy in any respect, it makes all of the assumptions and decisions regarding our health, not just worthless but somehow dangerous. I wonder if you have any thoughts on this.
I hope I am not taking too much of your time and I thank you in advance.
Hey fellow keto men and women!
Since today is Amazon Prime Day I'm interested if anybody has come across some keto friendly bargains they believe the rest of us ought to take advantage of.
I haven't had a chance to begin browsing myself but will definitely comment and share if I find anything good!
[link] [remarks ]
Roasted Cauliflower with Cumin
Stuffed Artichoke Bottoms
Almond and Chana Dal Hummus
Chicken Enchilada Dip
Buffalo Cauliflower Bites
Frozen Strawberry Lemon Punch
Hot Pumpkin Pie Beverage
Strawberry Speckled Lemonade
Carolyn's Low-Carb Milk
BREADS, MUFFINS AND MORE
Bake Mixes: Splendid Gluten-Free Bake Mixes 1 and 2
Biscuits - Yogurt Biscuits, Pumpkin Biscuits, Cinnamon Drop Biscuits, Grain-Free Herbed Biscuits
Crackers - Parmesan Almond Crackers, Microwave Almond Crackers
Muffins and Coffeecake - Vanilla Pear Muffins, Choco Crumble Coffee Cake. Lemon Glazed Coconut Muffins
Savory Breads - Italian Savory Muffin in a Moment, Cheese Straws, Lupin Flour Bread
Sweet Breads - Zucchini Bread, Cinnamon Swirl Pumpkin Bread, Cinnamon Rolls
Hash Browns - Celery Root Hash Browns
Cereals and breads Grain-free Granola, Cinnamon Swirl Pumpkin French Toast Sticks, Pumpkin Porridge
Crepes and Pancakes - Low-Carb Crepes, Cream Cheese Crepes with Blueberry Sauce, Ultra Low-Carb Crepes, Ultra Low-Carb Pancakes
Sausage - Baked Taco Sausage Patties, Pancake Breakfast Casserole
MAIN COURSES AND SIDES
Beef - Picadillo, Tender Oven Swiss Steak, Crepe Lasagna, Kansas City Barbecued Brisket, Restaurant-tyle Steak Fajitas
Fish and Seafood - Salmon Roulades, Langostino Thermidor, New Orleans Barbecued Shrimp, Seared Scallops with Hot Salad, Calamari Steaks with Tomato and Spinach, Baked Salmon with Vegetables, Flourless Crab Cakes, Battered, Fried Fish, Anaheim Shrimp Scampi, Shrimp Crepes
Pork - Dijon Mustard Marinated Pork Chops, Slow-Cooker Country-Style Ribs, Bacon-Wrapped, Broccoli-Cheese Stuffed Pork Tenerdloin
Poultry - Chicken with Leeks, Walnuts, and Candied Lemon Peel, Crisp Braised Chicken Thighs, Creamy, Bacon-Wrapped Stuffed Chicken, Savory Chicken in Crepes, Slow-Cooker Herb Chicken
Recipes using these vegetables: Chili-Roasted Green Beans, Ratatouille, Braised Romaine Hearts, Cauliflower, Cheddar'n Bacon Cakes, Avocado Fries, Broccoli and Cheese Sauce, Vegetable Au Gratin Casserole, Pumpkin Risotto, Cauliflower Mac and Cheese Casserole
Substantial Section: Crusts, Dressings, Frostings, Glazes, Jams, Odds and Ends, Sauces(savory and sweet), Seasonings/Spices, Snacks, Spreads and Toppings
SALADS AND SOUPS
Examples: Moroccan Radish Salad,"Potato" Salad, Tuna, Tomato and Cucumber Salad
Examples: Lazy Bones Broth, Wild Salmon Chowder, Red Curry Fish Stew, Roasted Pepper, Tomato and Cheddar Soup, Cream of Zucchini Soup, Slow-Cooker Turkey Minestrone Soup,Yellow Squash Soup, Faux Split Pea Soup
Examples: Rhubarb Shortcakes, Almond and Coconut Cake, Single Lady Cupcake, Vanilla Cupcakes with Caramel Frosting, Christi's Birthday Cake
Examples: Apple Cheesecake Bars, White Chocolate Cheesecake with Strawberry Sauce, Brownie Bottom Cheesecake, Stella-Style Ricotta Cheesecake
Examples: Almond Joy Cups, Peanut Butter Chocolate Fudge, Peanut Butter Swirl Chocolate
Cookies and Squares
Examples: Snow Drop Cookies, Flourless Chocolate Hazelnut Cookies, Cream Cheese Cake Bars, Frosted Peanut Butter Chip Squares, Glazed Lemon Raspberry Squares, Peanut Butter Sheet Cake Bars, Pecan Sandy Meltaways
Examples: Strawberry Frozen Yogurt, Frozen Coconut Pudding, Mint Chocolate Chip Ice Cream, Frozen Strawberry Dessert, Pumpkin and Pie Crust Ice Cream
Examples: Three Fruit Tarts, Creamy Coconut Macadamia Pie, Chocolate Coconut Pudding Pie
Examples: Pumpkin Pudding
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And now back with more listener question goodness, it's Episode 429, Q&A #22!
If you want to see the movie for this podcast, be sure to check out our YouTube station .Show Notes:
1. In & Out of Ketosis. . .Harmful? [2:10]
I have been on and off a keto diet for the past five years or so and when in Ketosis feel fantastic. I train muay thai and on days that I train I tend to up my carbohydrate intake since I just feel better throughout training, similar to you with jiu jitsu. On Sundays however I do tend to go off the rails a bit and find myself on Monday down around the 0.2 mmol/L level and then by Tuesday night/Wednesday back up any where between 1.0-2.4 mmol/L where I stay for the rest of the week. I have previously gone several months at a time on a 30-50g carbohydrate every day diet on multiple occasions, haven't done so the past year and half or so. I have been hearing a lot lately that this fast fluctuation between low carb to moderate/high carb intake can be very bad for you.
2. Eating Below My BMR [10:48]
Over the last 7 months, I have had great success after the Keto Masterclass. So far as weight-loss goes, I have lost about 42 lbs, and lowered my BF% from about 28% to about 19%. For the first 12 weeks, I ate at a 20% shortage, without a break. I weighed and measured all my food. I made sure I had my electrolytes dialed in, eating a great deal of magnesium and potassium rich foods, supplementing Na+ and Mg+ also. During that time, I had been lifting 4x per week as well as a couple (15-20 minutes ) interval workouts Weekly. Apart from that, I was doing some light walking and playing with my children.
Towards the end of the initial run, I started to get kind of bitchy (I am a 45-year old male), and never really experienced the stable energy, or deep, solid sleep that a good deal of people mention - two things I was really hoping for.
Lately, I have been alternating 4-week cuts, followed with 2-week"complete diet breaks" (a'la Lyle McDonald) at maintenance. During those, carb sources have been clean, paleo foods. Coming off of each of them, I feel better and maintained a steady weight throughout. I was normally back in ketosis 48-72 hours after switching my fat and carb macros back up, and the two times (so far) it has restarted weight loss. Still not terrific sleep, but I attribute that to having young kids (2 & 6).
After a recent DEXA scan, I was recalculating my macros with the Ketogains calculator (I'm 162# and 19% BF), and it dawned on me that the deficit it had been advocating (-15%) was set me BELOW my Basal Metabolic Rate by about 105 calories, Every Day. For reference, I used the"sedentary" action level and do not add back in workout calories.
So, to my question(s)...
Understanding that the calculator is based off the Katch-McCardle formula, basically giving a statistical standard, but BMR is the calories we need to maintain vital physiological functions, what are your thoughts on recommended deficits putting one under their BMR and what would be the longer-term consequences of prolonged diets doing so? Exercise calories (protein & fat) on training times, while still being under TDEE?
It appears to me that BMR should be an absolute floor in regards to caloric intake - I am wondering if the aggressive deficits created some diet fatigue and hormonal disturbance for me.
Really like the podcast and anything the Wolf Pack puts out. Thanks for everything!
Long time follower and really appreciate the work you are doing. I wish I had known about Keto and Paleo when I was younger; I feel my athletic performance could have propelled me to another level. In any event, I'm happy to have it in my life now as it keeps me thin and healthy. Your Keto Masterclass has been instrumental in guiding me through my Keto/Paleo journey. Thank you!
I have been really interested in the low carb diet for 10+ years now and it began with Gary Taubes. Gary Taubes is known for saying that calories do not count and in my anecdotal experience, they do not. I must stress that because it works for me, I'm completely happy with the results. However, when attempting to talk intelligently about Keto and low carb, I am attempting to bridge a gap from Gary to Chris Kresser's podcast with Joe Rogan last week. On Joe Rogan Chris stated that you *should * run a caloric deficit to lose weight. Now I am really confused!
I'm an engineer and I have taken several thermodynamics courses, so from an energy balance equation I understand the human body cannot defy thermodynamic principles. But obviously our metabolism is much more complicated than an energy in- energy out black box. Furthermore, energy in-energy out doesn't feel right for a number of reasons such as, for instance, energy expended drinking cold water isn't in this equation (that's your own body warming the cold water up)energy that's never consumed but rather part of a"defecation event", etc.. I have eaten what I perceived to be a major energy surplus on a ketogenic diet and have lost weight. My caveat there is I was not weighing foods, so I can't really know.
My apologies if you have already answered this question, but I could not find it on your blog or searching your site. I'm hoping you can point me to a research, a white paper, a text or any reliable information that will answer the question of who is right- Gary Taubes or Chris Kresser.
Thanks Robb, you're a legend.
Hi kids and kitties and Squatchys!
Sooooo, it has been a little while since I have been devouring each and each and every podcast episode and I apologize. My own business focus has put me into the writing podcast genre lately (but I see Tim Grahl on your interviewee list!?) . :-)
My question: have you guys laid out a protocol for intense nutrient buildup for before and after a scheduled operation? This would be for somebody who is not really paleo: still eats gluten and mostly just prevents sugar and junky foods. bandwagon, sadly.
But if they have a willingness to make some changes to ensure they are in a better place to prepare to recover from their surgery (jaw replacement, if it matters), what could you'prescribe' to them? I am family, so if this guidance comes from an external authority that could make the crucial difference in their enthusiasm.
P.S. Love to all you guys. You're doing the'chop the wood, take the water' and have been for SO LONG I bow in respect. Hope to see you again soon at a rando paleo conference.
Andrea in Burbank
5. CrossFit vs 5 by 5 (ketogains) [38:12]
Robb and Nikki thanks to everything you do. You, your podcasts and books have changed my life. I've done two days a week of CrossFit for just over 2 decades and regardless of the amount of rest I get I still end up with knee, shoulder, wrist and knee injuries and pain. I have recently decided to pause my CrossFit subscription and have replaced it with the three days a week 5 by 5 routine recommended by the ketogains guys. I did your keto masterclass and I am at 7.5% body fat and try to keep my macros on point with the ketogains recommendations. What do you think about just doing the 5x5 home work out alone? I do like the group element of the CrossFit course but at my age (52) I can't seem to go for long without injury or constant pain. I feel like the 5x5 program at home is much more manageable as I can control the velocity/intensity without so much psychological effort. What are your thoughts regarding this route?Where you can find us
Here’s what is on the menu for this weeks, Low Carb Keto Meal Plan Week 27!
We’ve made some extraordinary low carb keto recipes for you this upcoming week! If you’re nervous about how to sustain a low carb and/or keto diet while on a vacation or at a BBQ, I’m here to share how to do...
NOTE (8/7/2018): I've edited this article, initially written/published 5/5/2011, to omit the no more applicable back story and broken links. I had referred to a discussion on Jimmy Moore's now-long-defunct LLVLC Discussion Board that made me aware of the Eades' post discussed.
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