EPISODE 11 - Personalized Nutrition, 7-Day Carb Test, Longevity & Why Your Brain Is "Wired To Eat" w/ Robb Wolf

Dr. Bubbs sits down with the man, the myth, the legend...Robb Wolf! Robb launched the Paleo Diet into the stratosphere in 2010 with his NY Times best-seller The Paleo Solution and is a driving force in the ancestral health and nutrition space. In this episode, Robb talks about his evolution since his first book, the importance of "personalized nutrition" and how he's changed his diet over the years. He delves into the effect of the microbiome on blood sugar response, the pros and cons of keto diets and fasting, as well as the importance of community in health, and provides tips on training longevity and much, much more! As usual, Robb's insights are profound, succinct and highly actionable!  

"Wired To Eat" Fundamental "Lay Ups" From This Episode (simple, easy, actionable items)

1) The conventional "Eat Less, Move More" guidelines to lose weight are fundamentally flawed and in direct opposition to our brain's basic instinct. We're wired to seek out high calorie foods with minimal effort. (see Optimum Foraging Strategy).

2) Constant Novelty = Increased Consumption.  Constant novelty from food (or iPhone apps!) are highly addictive and light up dopamine levels in the brain, the body's "reward" signal, ultimately programming cues to seek out this food/behaviour in the future. 

3) Your Environment = Success. Clear out all processed and snack foods from your pantry at home, and office work space, to set yourself up for success (and ditch the constant snacking).

Robb's "Performance Hacks" In This Episode 

1) Robb's "7-Day Carb Test" - use a glucometer to assess your blood sugar response to a variety of carbs to see how you react to specific foods.

2)   Use Fasting & Ketosis as a "Super-tool" -  activate sirtuins (SIRT-1), cell stress mechanisms that “clean-up” abnormal cells headed toward senescence (i.e. problem cells set to trigger inflammation). Caution – heavy glycolytic sports can suffer performance decrements; only use for certain groups.

3) Pure Binaural Beats app – take belly breaths in sync with app to activate vagus nerve activity, parasymnpathetic nervous system and promote recovery. 

4) For training longevity - focus on mobility & flexibility, monitor your training volume & intensity, perform a full-body workout twice a week, along with constant low-intensity movement (e.g. hiking). Practice mindfulness as you age; if you feel good, train hard. If you feel tired, keep it light!

Coffee Talk

Robb's "Feeling Frisky" Double Espresso - in the morning upon rising, sometimes a 2nd around 10am. To be avoided on high-stress or short-slept days. 

About Robb Wolf

Robb Wolf is the New York Times Best Selling author of The Paleo Solution – The Original Human Diet. Robb is a former research biochemist and one of the world’s leading experts in Paleolithic nutrition. Robb has transformed the lives of hundreds of thousands of people around the world via his top ranked iTunes podcast and wildly popular seminar series. Robb has functioned as a review editor for the Journal of Nutrition and Metabolism and the Journal of Evolutionary Health.

Robb is a former California State Powerlifting Champion (565 lb. Squat, 345 lb. Bench, 565 lb. Dead Lift) and undefeated amateur kickboxer. He’s provided seminars in nutrition and strength & conditioning to various governmental and military entities including NASA, The United States Navy SEALS, Naval Special Warfare, the United States Marine Corps and the Canadian Light Infantry. Robb also co-founded the first and fourth CrossFit affiliate gyms in the world.


Other Show Notes:

Find the research paper Robb cites, 'Omnivores Dilemma' here: https://www.ncbi.nlm.nih.gov/pubmed/24564590

For "10% off bone broth at Broyaliving.com use coupon code: 'DrBubbs'.

Make sure you don't miss any episode of The Dr. Bubbs Performance Podcast...

EPISODE 10 - Paleo Nutrition, the Salt Debate, Calcium Balance & Longevity w/ Dr. Loren Cordain

In this episode, Dr. Bubbs has the honour of interviewing one of the world's most renowned scientists, NY Times best-selling author, and the founder of the Paleo Diet movement Dr. Loren Cordain PhD. He discusses how he first got introduced to Paleo nutrition by Dr. Boyd Eaton, what hunter-gatherer ancestors "didn't eat", weighs in on the salt debate, calcium balance and keys to longevity. Don't miss these phenomenal insights from one of the all-time leaders in nutritional science.

Paleo Nutrition "Lay-Ups" in This Episode (simple, easy, actionable items) 

1) "Eat Real Food" - Eat grass-fed and wild game meats, pastured chicken and eggs, wild fish and seafood along with plentiful veggies and modest amounts of fruit and starchy tuberous carbs like yams, yucca, carrots, etc.

2) Eliminate All Dairy & Gluten

3) Avoid Processed Paleo Foods & "Fat Bomb" Desserts

Paleo "Performance Hacks" From This Episode

1) Adjust your "macros" according to your lifestyle and activity level. More activity, more carbohydrates; less activity; fewer carbohydrates.

2) Salt - If you eat natural un-adulterated foods it's difficult to obtain more than 2,000mg of sodium in your diet. For longevity purposes, this is highly beneficial. (Dr. Bubbs note - stay tuned for more discussion on this topic around athletes and keto diet followers).

3) Bacon - Yes, it tastes great...but it's not Paleo. Eat in moderation (85/15 Rule)

Coffee Talk

Dr. Cordain considers moderate coffee to be OK as part of the 85/15 rule, he himself has the Original Paleo Breakfast Beverage... water! 

About Dr. Loren Cordain

Dr. Loren Cordain PhD is the world’s foremost authority on the evolutionary basis of diet and disease. Featured on Dateline NBC, the front page of the Wall Street Journal, and The New York Times, Dr.  Cordain is widely acknowledged as one of the world’s leading experts on the natural human diet of our Stone Age ancestors. He is the author of more than 100 peer-reviewed scientific articles and abstracts, and his research into the health benefits of Stone Age Diets for contemporary people has appeared in the world’s top scientific journals including the American Journal of Clinical Nutrition, the British Journal of Nutrition, and the European Journal of Clinical Nutrition, among others

Dr. Cordain’s enormously popular book, The Paleo Diet, has been widely acclaimed in both the scientific and lay communities and his follow-up book, The Paleo Diet for Athletes, discusses how the Paleo Diet can be modified for athletes to improve health and performance.

Dr. Cordain is a professor in the health and science department at Colorado State University. He is a member of the American Institute of Nutrition and the American Society of Clinical Nutrition and is the recipient of the Scholarly Excellence award at Colorado State University for his contributions into understanding of optimal human nutrition.

Find out more at www.thepaleodiet.com or connect on Twitter @thepaleodiet

Other show notes:

Find recent study on dietary fat guidelines by Zoe Harcombe here: http://openheart.bmj.com/content/2/1/e000196

Make sure you don't miss any episode of The Dr. Bubbs Performance Podcast...