#I may have my biases but I appreciate all flavors in this house

[pencilofawesomeness]

Hello!

*Taps fingers together* I come to bug you regarding the Secret Santa exchange!

I saw your character prompts and decided to try and mix all three. I wanted to ask if there was any Laxus + Cobra brotp, or Cobra + Thunder Legion friendship headcanons you'd want to see added?

If not headcanons, then anything in particularly you would like to see regarding the five of them?

Hahahah hello there, mystery person~

Oooo you bring to the table a tantalizingly interesting prospect. I do have waaaaaay too many thoughts, and many of them are admittedly steeped in my own AU because I accidentally sold my soul to it (as authors do) so by all means, do not feel encumbered by my thoughts/ideas. Treat them as a buffet to pick and choose and take inspo from, because unfortunately you just gave me license to ramble :D

(and this is going to be rambley; too tired to make this cohesive beyond bullet points)

(I love these idiots very much)

—Laxus and Erik brotp is so real to me, fam. It's the "hey we got a lacrima bestowed upon us, whoo" bonding, for one, but beyond that, the sort of....quiet mutual understanding of what it is like to have a "father" figure who is just treating them like a weapon, making them *stronger*, with a faux sort of affection. Beyond the trauma, though, they are both deadpan assholes and I love that for them. If Erik (and this is the htryds coloring) spends a good deal of time having the braincell, then with Laxus he can channel the little-shit-little-brother energy and bully him a bit, and Laxus can be grouchy back and know that Erik can parse through the emotions and figure out what's genuine or not without him figuring out how to put in the effort.

—Also, depending on the setting, they both have the tendency to pull the ~too good for you~ bad boy vibes as a defense mechanism, which makes it utterly unusable on each other, which is fun. Mostly, though, Laxus and Erik have the ability to enjoy a mutual quietness, so to speak; not trying to prove anything, but just leaning back and being normal young adults (with a little salt on the side) and doing whatever. That said, Erik is a bit too much of a dark mirror of how things could have been worse for Laxus, if Ivan was more involved, and this leads to Laxus winning the "big brother instinct" award of the two, which is an experience Erik is not used to but....does not necessarily hate.

—This is a fun headcanon that I haven't had the chance to incorporate into my series yet, but they have fun little music debates. Laxus got Erik into the magic of using music to calm the overstimulation, but they have wildly different tastes. Laxus loves rock and roll and metal, and Erik turned to liking types of bluegrass and straight up classical music. They meet in the middle at alt-rock. They are both always trying to win each other over on certain songs or genres. It works surprisingly often but it's part of the fun to swear undying rivalry to the other's favorite.

—For more Cobra-specific vibes (aka the canon edgemaster), I can see them being a bit more competitive with each other. Which quickly doesn't work when they have completely different specialties, but an effort is made.

—Also something I haven't had the chance to capitalize on outside of the scenarios in my head, but Bickslow and Erik definitely have a fun "we perceive you but we don't care" vibe that I love. Your secrets are obvious but not their business. Sometimes they people watch together for the fun of it, because all of the thoughts they *do* have regarding the things they know have got to go somewhere.

—Evergreen, being the queen of gossip, really really wants in on this. They tease her for it though, and purposely dangle that tea on a string. (Though sometimes Ever *does* get in on it, mostly when it comes to roasting anyone who was particularly rude or annoying, or the silly speculation at the expense of friends, like figuring out what job Nab will eventually go on or what animal Bisca will adopt next.)

—On this same note, Bickslow and Evergreen both have insufferable little sibling energy amongst the Thunder Legion squad, nevermind that Bickslow is the second oldest. Mostly it's just really fun to tease the more serious ones.

—Though Ever and Bickslow are also the most keenly aware of what it is like to be feared. Truly feared. Having eye magic that isn't quite controllable (as a kid, especially) will grant that experience. It is their unspoken agreement never ever to speak of this, of course.

—On an individual note, it is worth it now to bring up that I am an avid fan (read: it's canon to me and sometimes I forget it's not real canon) of the theory that Bickslow was one of the kids experimented on by the Bureau of Magical Development. He's got that unhinged flavor that comes from straight-up trauma, and it does add more context to his otherwise creepy magic. I also hc that the babies are all deceased test subjects, and that is why they have stuck with him all this time. (I am very passionate about the babies as characters, unfortunately, and my little mini series I'm doing for them on tumblr is proof. I am soooo normal.)

—Another theory I love, and that I have somewhat brandished into my own spin, is that Freed is half demon. He sees this as an awful thing, raised by his human parent (mother, in my case), without any real context for demon culture other than the fear of it, so that's why he's super edgy and has locked all of his demon traits away into a single form he swear never to uses unless things are ~Dire~ or whatnot. It's really not that bad though lol.

—The fact that Erik will Know Freed's secrets bother him immensely. Freed is, unfortunately, *just* a smidge too dense to realize that Bickslow has also known all along, just because Bickslow is strangely very good at keeping things to himself, whereas Erik's magic is more obvious. In my au, Laxus knows too, and is literally just waiting for Freed to admit it, because it's not that big of a deal, really.

—Laxus is also the only one who (at first) knows about Bickslow's past, among the team. Mostly because of some variant of Laxus having seen/met him when it was all raw. Depending on the au flavor, this either is what gives the chaotic dude and the stoic dude a sort of mutual respect (closer to canon) or makes them the og best friends (htryds style). In the latter case, they are each other's impulse control and/or voice of reason, which is probably unfortunate because they're not great at it. This is why Bickslow has doodled drawings on half of Laxus's furniture and why Laxus gets away with avoiding his problems a little longer than he should.

—Freed is simultaneously the most responsible and the most edgy and ergo reckless of the crew. Everyone agrees he's got to value his safety just a little bit more. He's also the only one who consistently remembers the schedule/to-do-list.

—Erik shares the "living itinerary, doesn't have executive disfunction problems" braincell with Freed, and in the right conditions, they work very well together. Bonding over the experience of herding cats, that is their teammates.

—Not a headcanon but I want to whack all of them with sticks. The Sad Boi Stick, the Whump Stick... All flavors. Getting the ones who never fess up to their trauma a good thwack makes the trauma spill out, and I enjoy the possibilities that entails. Put them in Situations. >:D

—I do also appreciate them being silly-goofy, too, of course. No need to be angry all of the time, in some of their cases. (They all need affection so bad. The hurt/comfort allure of it all. Just sit down and admit they need it, etc etc.) Something that is conveniently done after a good physical and emotional thwacking— *gets dragged away forcefully*

#ask #secret santa #server gift exchange #anon #idk how to tag this so that you might see it #headcanons #a bit of htryds flavor #team thunderstorm #thunder legion #erik #cobra | erik #this is just me scratching the surface of ramble #it's almost 5am my thoughts quit and I need to go to bed #but I'm not a quitter #feel free to ask for more clarification if I did not fulfill what you were hoping for #also feel free to ignore me if you have ideas in other directions #I may have my biases but I appreciate all flavors in this house #that said I'm not fond of any of them being overly mean #outside of their villain arcs I guess? #doesn't seem to be sustainable for them anyway #also freed's obsession gotta be dialed back a bit #or addressed #that aint healthy bruh #he needs a gentle head bonk #most of them do for various reasons actually #but I will stop rambling now #thank youuuuuuu #good luck have fun

[simping-on-the-daily]

It would be unfair to do just Chelsea for these. ;p Here’s Aisha!

Credit to @luxet for her questions!

Spotify, SoundCloud, or Pandora? “SoundCloud. I just have a more easier time with it.” is your room messy or clean? “My bedroom is clean, as well as my room located in the corner of Thomas’ mind.” what color are your eyes? “I have blue eyes with slit pupils.” do you like your name? why? “I think Aisha is a suitable name.” what is your relationship status? “Taken.” describe your personality in 3 words or less “Analytical, Sharp, Rational.” what color hair do you have? “My hair’s an indigo leaning towards purple.” what kind of car do you drive? color? “I don’t drive, but a blue Sedan would be nice.” where do you shop? “You can’t really shop in the Mind Palace, but I like the bookstores.” how would you describe your style? “Smart Casual.” favorite social media account “Reddit and Wattpad both have....interesting things, but they are still my favorites.” what size bed do you have? “I have a Full XL.” any siblings? “I do not have any siblings.” if you can live anywhere in the world where would it be? why? “I think I live in the best place already.” favorite snapchat filter? “The face swap filter is both a blessing and a curse.” favorite makeup brand(s) “L’Oréal.” how many times a week do you shower? “One in the morning and one before I go to bed.” favorite tv show? “I have a guilty pleasure of Netflix original shows.” shoe size? “My foot size is around the 10s, I think.” how tall are you? “6′0.” sandals or sneakers? “Sneakers don’t make an annoying slapping sound when they hit the ground, so them.” do you go to the gym? “No, I do not.” describe your dream date “Some people think that stargazing is my dream date, but Logan just got me into that. I truthfully prefer cafes, but as long as we are content doing the activity together, that’s the only thing that matters.” how much money do you have in your wallet at the moment? “Right now, I have $80.” what color socks are you wearing? “I’m wearing white socks at the moment. Weird question.” how many pillows do you sleep with? “One.” do you have a job? what do you do? “No, I do not.” how many friends do you have? “All of the Sides are understandably good friends of mine.” whats the worst thing you have ever done? “I’d prefer to talk about the situation when I’m ready.” whats your favorite candle scent? “I don’t like candle scents.” 3 favorite boy names “I have an interest in Gabriel, Noah and Charles.” 3 favorite girl names “Minerva, Athena and Anne are some of my favorite's.” favorite actor? “I hate to be biased, but Thomas Sanders does a great job at acting.” favorite actress? “Jennifer Lawrence’s work is truly admirable.” who is your celebrity crush? “Mark Ruffalo may be known for giving out spoilers, but he does terrific performances.” favorite movie? “Same answer as below.” do you read a lot? whats your favorite book? “..........Why are you making me choose?” money or brains? “Brains.” do you have a nickname? what is it? “Who doesn’t have a nickname, honestly? Roman has plenty of them for me.” how many times have you been to the hospital? “None. We all have a sort of healing factor, and I am responsible enough to avoid any accidents.” top 10 favorite songs “I believe some of them were also mentioned in one of my bios.” do you take any medications daily? “No, I do not.” what is your skin type? (oily, dry, etc) “I have a normal skin type.” what is your biggest fear? “Needles.” how many kids do you want? “Can we even have children?” whats your go to hair style? “My hair always stays the same: some messy and unbrushed indigo hair leaning into the colour purple. The courtroom scenario was one of the few occasions my hair became more neater.” what type of house do you live in? (big, small, etc) “Currently, we’re in a beach house. It was Chelsea’s idea, as we create new houses. The Mind Palace is endless.” who is your role model? “I must give teachers their credit for being able to put up with their student’s rowdy behavior.” what was the last compliment you received? “You must hear really well with those pointy ears. Not sure if it’s a compliment or an insult.” what was the last text you sent? “I sent Logan a link to a site explaining the definition of some modern slang.” how old were you when you found out santa wasn’t real? “It was around my fourth.” what is your dream car? “A Sedan is good enough for me.” opinion on smoking? “My opinion on this? You’re not alone. I can’t stop you from smoking, but please make sure that it’s out of personal interest and not a form of endangering yourself.” do you go to college? “If Thomas went to college, then yes, I technically did. If he didn’t, then I didn’t.” what is your dream job? “I don’t really need a job.” would you rather live in rural areas or the suburbs? “The suburbs are much more safer.” do you take shampoo and conditioner bottles from hotels? “No. I have no benefit in taking hotel property.” do you have freckles? “No, I do not freckles. However, Logan does. He just covers them up.” do you smile for pictures? “It depends on the picture we’re talking about.” how many pictures do you have on your phone? “We don’t have a storage limit, and right now I have around 400 in my gallery.” have you ever peed in the woods? “You’re assuming that I go in the woods.” do you still watch cartoons? “Cartoons are still shows, regardless of the artistic style. Yes, I do.” do you prefer chicken nuggets from Wendy’s or McDonalds? “Wendy’s.” Favorite dipping sauce? “My favourite is Honey Mustard.” what do you wear to bed? “I wear a lot of dressing gowns.” have you ever won a spelling bee? “When your opponent is Patton, you’re bound to be victorious.” what are your hobbies? “I believe they’re listed in a bio already posted.” can you draw? “Yes, but I’m better art digital art then traditional.” do you play an instrument? “Nope. But since it doesn’t impact my daily life, it doesn’t bother me.” what was the last concert you saw? “It depends on the last concert Thomas went to.” tea or coffee? “Tea. It’s much more relaxing and is less bitter then coffee.” Starbucks or Dunkin Donuts? “Starbucks has a lot more variety in their food choices.” do you want to get married? “I’m not a fan of weddings. It reinforces the fact that you need a giant celebration to prove your love instead of acts of trust and loyalty. Maybe that’s why I chose the callback instead.....” what is your crush’s first and last initial? “L.S. Logan Sanders.” are you going to change your last name when you get married? “Perhaps.” what color looks best on you? “Indigo and black are my more iconic colours, but I do appreciate some purple in my attire once in a while.” do you miss anyone right now? “Not as this particular time, no.” do you sleep with your door open or closed? “The door is closed, but not locked.” do you believe in ghosts? “In the Mind Palace, anything can happen. Ghosts are childsplay compared to the other supernatural creatures in here.” what is your biggest pet peeve? ”Clicking pens, unnecessarily revving your engines, waking you up in the middle of the night and then saying ‘oh did I wake you up?’ as well as bashing a book or film when you haven’t seen it.” last person you called ”I had to call Remus. I can’t remember the details, but it involved something with pencil cases.” favorite ice cream flavor? “Buttermilk and black sesame ginger are delicious and underrated.” regular oreos or golden oreos? “I prefer the regular Oreos.” chocolate or rainbow sprinkles? “I don’t enjoy sprinkles a whole lot. I prefer to cover my desserts with chocolate syrup.” what shirt are you wearing? “I’m currently wearing an off the shoulder top, coloured a dark navy blue with star patterns.” what is your phone background? “The night sky. It’s aesthetically pleasing.” are you outgoing or shy? “I would prefer to call myself an ambivert.” do you like it when people play with your hair? “Playing with my hair? That’s fine.” But don’t try to get rid of the knots or try and brush it.” do you like your neighbors? “The Dark Sides live right next to us in their house, and I have a neutral opinion about the lot of them. Remus is okay, though. I’m not a fan of Deceit.” do you wash your face? at night? in the morning? “I wash my face after brushing my teeth.” have you ever been high? “I know that if I answer this question, the readers will probably warp it into some form of suggestive content.” have you ever been drunk? “I’m not sure if we can get drunk? I might have to ask Logan that later.” last thing you ate? “My last meal was some noodles and meatballs.” favorite lyrics right now “The following lyrics are from the song Just The Way You Are by Bruno Mars.” When I see your face There's not a thing that I would change 'Cause you're amazing Just the way you are summer or winter? “Winter. The cold air gives more chances for indoor activities as well as a nice aesthetic.” day or night? “The night is much calmer, so I’ll prefer that.” dark, milk, or white chocolate? “Dark chocolate. I believe that the bitter taste makes it good.” favorite month? “July, I’m not sure why, but I get some happy during the seventh month.” what is your zodiac sign ”While I wasn’t ‘born’, per say, my creation was during the constellation of Capricorn, so I’ll go with that.” who was the last person you cried in front of? “It was a pretty long time ago, but I think it was Deceit. Back when we were kids.”

#sander sides #sanders sides #fander sides #sander sides ocs #sanders sides ocs #fander sides ocs #sander sides aisha #ocs #oc questions #luxet questions

[dysphoric-affect]

Harnessing The Butterfly Effect And Omnipotence

I’ve recently been musing over the best and worst aspects of the main entries in the Elder Scrolls series, and as I was recently musing over the most popular quests from them I had a bit of an epiphany, specifically in regards to the “Whodunnit?” quest from Oblivion’s Dark Brotherhood quest-line. For those who aren’t familiar for whatever reason, the Dark Brotherhood is an assassin faction within that series, and this particular quest has you locked into a house with five other guests, gathered there under the pretense of a game they were invited to partake in: within the house is a chest of gold, with the first person to find it getting the spoils; the door will remain locked until there is a winner. The dark reality is the five other guests are all targets you are contracted to kill by the host, the game a pretext to have them lured into one spot and trapped so they’ll be easier to dispose of in one fell swoop.

Two things contribute to what make this quest so universally beloved. One is the emergent character development. When you come in, each of these characters has their own background and personality and preferences they operate from which are easy enough to learn given the smaller, more intimate setting and the lack of time limit to complete your objective. These give them definite opinions on all the other guests. As you start to kill them off one at a time, you will see your choice of who to kill influence those opinions for better or worse. Kill someone another character hates early on ? They feel some regret at having made assumptions about them and feel they didn’t deserve that. Don’t kill that same hated guest for a while? That hatred becomes suspicion they are the killer. Wait and then kill that same hated guest? The suspicious guest feels even worse than they would have if you killed them early, because they realize their bias clouded their judgment. Inversely, kill someone another guest loves and they will become suspicious of someone they didn’t dislike before. In contrast, keep killing everyone but the guest they are affectionate toward, and see that transform into fear as they logically become the obvious suspect in their eyes. All of this, critically, comes from the player’s choice. You have the time to learn who these characters are and deliberately choose the order you take them out in to play on these biases and crushes and fears and suspicions, granting a unique manner to be evil compared to elsewhere not just in that faction’s quests, but the entire game at large and in gaming in general.

The other critical aspect is that the quest is so open-ended in design. Rather than most quests that have a set chronology of steps that happen story-wise toward completion, you are only given an abstract final goal and are free to determine what the particular steps are toward achieving that, providing a toy box of different story elements, level design elements and gameplay capabilities which can be arranged however the player likes. There are 120 different possible orders the guests can be killed in, which alone is an incredible amount of choice, but once you account for the different events you can make happen by influencing them, places within the house you can kill them at and the actual way you execute them, it becomes impossible to calculate mathematically just how many different specific ways the quest as a whole plays out. That makes this quest rife for enthusiastic discussion among players, as it is practically impossible that any two players will have done the same thing, giving each their own story to tell.

The epiphany I had in relation to this quest is realizing that this quest isn’t primarily great because of the fun opportunities it provides for evil role playing within Oblivion, or Elder Scrolls more broadly, or in RPG’s and gaming in general more broadly still. The evil context within which those dynamics existed and how that was presented did make for tremendous fun that enhanced what made it great, but I think it is a mistake to see the core of that fun as something that can’t be divorced from the evil moral nature of the quest. Rather, those two dynamics of emergent character development driven by player choice on the one hand and player-determined methodology toward macro goal completion on the other hand are the true core to what makes this quest so popular.

This distinction is an important one to make, because without making it we may acknowledge that quest as a great moment in Oblivion, but we go no further. When we do make that distinction, though, then we can start to consider them independently of an evil context or an Elder Scrolls context and begin to see the potential of exploring and applying them in different ways in other games yet to be made.

The dynamic of emergent character development based on player-choice is a particularly important thing to consider toward the future of RPG’s in particular, although other games can also stand to benefit from incorporating such a system as well; Shadow of Mordor and Shadow of War stand as especially salient examples of non-RPG’s that have begun exploring this kind of territory. For all the change players can affect in RPG’s up to this point, the influence they exert tends to be centered on macro-scale events and characters. Achieving the next level of sense of impact on the world by the player within these experiences, however, will be contingent on achieving the sense of ability to influence minor characters and events in the way the “Whodunnit?” quest does.

The trick to this isn’t a technical challenge I believe so much as a narrative one and a logistical one: that is, coming up with the sheer amount of content needed to apply this concept on a more global scale in the game world, keeping track of all of that on the part of developers to ensure the execution of all the specific parts are smoothly handled, and handling the presentation of this within the game such that players clearly understand how their actions have affected and are currently affecting characters, as well as having a sense of how their actions will affect things going forward depending on the choices they make. It may be practically speaking impossible for a player to keep track of all the specific instances where their choices have had or will have a butterfly effect, but ideally when approached this should be handled in such a way that most of the time it is easy enough to understand where the player’s actions played a role and in the rest of the cases that it can be figured out with a little effort on the player’s part, whether from memory and/or from in-game means, such as questions these affected NPC’s could be asked. The challenge this presents is monumental, but the closer to complete actualization of such a system a developer out there gets, the closer they’ll have come to making a living world within their game, a horizon larger games have long sought to reach.

The dynamic of player-determined methodology toward macro goal completion even more obviously has application to genres outside of RPG’s as well, though certainly application within it too. Often up till now the majority of freedom associated with quests in games has tended to be the timing on when the steps are performed. Giving more options on the nature of approach would greatly expand this sense of freedom. Part of this could and should come from existing in conjunction with a system of emergent character development and the opportunities that creates, but beyond that consideration should be given to give more options on types of approach, level design-based pathfinding, available tools to use in gameplay and so on - within reason for what is occurring in the story - to expand that freedom further still. Consideration should always be given as well to providing instances of all the above that are unique to given quests/objectives to enhance variety in general for its own sake as well as give that specific quest/objective its own unique flavor, but at the same time never overly pushing any particular method as the “right” way of approaching it. Even the subtle implication that there is a best or better way of doing things within an objective takes away from that true sense of full player self-actualization in their approach, so care should be taken to avoid that, at least if trying to provide true self-determination for the player.

As games - especially RPG’s - are getting ever more complex, there can be a tendency to get lost in concern for how big the world is, the number of quests and characters present and of course the graphics of the experience. It is fine to expand on those aspects, but getting lost on those at the expense of not considering these other avenues of adding depth and complexity to the experience seems to me to be not seeing the proverbial forest for the trees. It is a particularly unfortunate loss considering that these systems I’ve discussed, while undoubtedly able to make good use of advancing technology in games, are not dependent on that to be able to exist. They simply require creativity and hard work from developers who realize the vast potential that can come from their pursuit. I hope as we go forward more developers will tap into this relatively untapped well to provide us depth and immersion in our games we’ve never seen before, whether in Elder Scrolls or beyond.

————

Thanks for taking the time to read my content! If you enjoyed it, please consider liking, commenting, following and especially reblogging so more people can be made aware of it, and of course consider checking out my past content. I really appreciate any support you want to give.

#video games #gaming #microsoft #xbox #sony #playstation #nintendo #nintendo switch #pc games #pc gaming #rpg #the elder scrolls #oblivion #middle earth shadow of mordor #middle earth shadow of war #action adventure games

[kingofthewilderwest]

Just out of curiosity, how can you rank the characters’s screen time in THW?

Alright, I’m just going to rate the main-ish cast for this. And haha, this is definitely going to be my personal subjective rating, which I have no doubt will be highly different than how most people would rate the characters’ screen time.

12. GobberHe’s there for a few small moments of comic relief, but not much else. 

11. FishlegsFishlegs didn’t have too notable of a role to me in THW. We saw him help trick Grimmel as a fake Toothless, and we had the ongoing gag of him bringing a baby to the battlefield. For me, that wasn’t as notable as the other character running gags.

10. EretEret didn’t have too much to do in the plot, but I appreciated the moments his serious disposition and voice of (relative) experience was added to the situation. I like that he mentioned he knew of Grimmel, that he participated in the Hairy Hooligan meeting discussing if they move to another location, and other small moments like that - they show Eret’s contributing to the Hairy Hooligan Tribe now as a grafted-in member. It’s also amusing to me that Eret finds Snotlout’s ridiculous shenanigans inconsequential and… well… ridiculous.

9. ValkaValka’s another character who flied fairly under the radar. Though she and Eret were the big new characters in HTTYD 2, both of them were fairly nondescript in their roles in THW. Of course, Valka had some good moments, such as sighing at the raiding party failures, and encouraging Astrid to talk to Hiccup when Hiccup is at a low. I appreciate that Valka knows she isn’t the person to get involved; she may be Hiccup’s mother, but she’s been gone twenty years, and the real person who should pep talk Hiccup is the woman who’ll obviously marry him. So I’m fine with the fact that Valka was “toned down”, and her little moments I think were a respectful balance between her being involved in Berk life, but her not being some sort of Integral Advisor (which she wouldn’t be).

8. SnotloutWhat a dork. While I think the gag between him, Eret, and Valka could’ve been removed and we focus just on him setting fire to his own butt, I will admit that Snotlout’s personality was great to see on screen, and I laughed at bit at him. He added personality flavor to the film in ways that were memorable. Of course, this dumbass is one of my favorites in the HTTYD franchise, so I’m biased. XD

7. Toothless and 6. Light FuryYes, I’m putting the Light Fury ahead of Toothless, and I know that’s going to feel ODD to lots of people. I’ll be honest: some of the scenes with Toothless bothered me a bit. Him slobbering, horny, over the Light Fury. Him being able to actually draw. Him acting (what felt to me) too much like a cutesie pet dog. It’s not my personal thing, and I prefer a more wild-like dragon. Which is why I found the Light Fury refreshing - she’s got some dorky moments to her, some grace, and lots of wild dragonness to her. But Toothless and the Light Fury have to be in the middle of the pack because they’re integral to the film, and I like, can’t NOT appreciate the “Save him” moment of the film. DAMN that was fucking good.

5. AstridNot a fan of the should-we-get-married subplot, but I love how present Astrid was in this film! I love that she continued to be a support for Hiccup, both encouraging him to move forward to great things, and providing him a voice of reason when he needs to turn a different direction. 

4. GrimmelGrimmel is a delightfully juicy personality. His moment where he barges into Hiccup’s house? Ohohohohohoh what a GREAT villain moment. He has to be ranked up here for that one moment alone!

3. TuffnutAdmittedly, THW had a lot of congested ongoing jokes that could’ve been narrowed down to fewer. Not every character in Hiccup’s gang needed an ongoing gag. But Tuffnut was delightfully Tuffnut, spewing all sorts of ridiculous nonsense to Hiccup. Regardless of whether or not his dialogue was “needed” for the plot of the film, there’s no denying I LOVED having me ridiculous Tuff speeches on screen!

2. RuffnutOh my gosh her scene with Grimmel. Need I say more?

1. HiccupHiccup was shown to undergo MANY complex emotions. I loved seeing Hiccup emotionally struggling and fighting what he knew he had to do. I loved seeing Hiccup in denial, I loved seeing Hiccup be naively optimistic, I loved seeing Hiccup being extremely distressed, I mean like, there’s infinite things to analyze here about how nuanced he was written, handling these situations.

And again. “Save him.” BEST moment in the film. SO good.

#httyd 3 spoilers #httyd 3 #httyd3 #How to Train Your Dragon 3 #THW #The Hidden World #httyd 3 criticism #I guess #I dunno it's a mostly positive post with a few 'eh' opinions here and there #analysis #my analysis #ask #ask me #awesome anonymous friend #I'm not tagging every character I talk about here #Anonymous

[philspectives]

KEx Tour '18 Chronicles: Part 2

The Kagay-an Experience Tour is an initiative by the CDO Bloggers Network in showcasing the outstanding restaurants and cafés that hail from the city while promoting the plush epicurean cultures and traditions, by-products of sociocultural commerce among different ethnic groups. It is an avenue to foster food tourism to Northern Mindanao in the thick of insurgency and security issues that the entire island faces. Indeed, there is more to other parts of Mindanao than all the stereotypes and biases the media superficially accounts it to be. Its cultural diversity and natural wonders are compelling enough for someone to peregrinate into this so-called Land of Promise.

With diverse individuals come cosmopolitan palates. Thus, different dining experiences are continuously flourishing in Cagayan de Oro to cater to everyone’s needs. I will be continuing in here my previous post with the recently concluded Kagay-an Experience Tour.

Mykarelli’s Grill

A venture on family business, Mykarelli’s Grill, is a portmanteau from the second names of the owners’ daughters, Julia Myka and Jiani Marelli. They are known for serving delectable Filipino meals good for barkadas and family gatherings in a homey atmosphere, reminiscing the good ol’ days of your mom’s or grandma’s impeccable savvy in cooking. Best-selling fares include chicken inasal, bulalo, grilled tuna panga and belly, kinilaw, baby back ribs, pork barbecue, and boodle meals, which may go either by an all-meat or an all-seafood selection. Their recently opened uptown branch is accentuated with a festive vibe, truly apt for its feast-like offerings. 

Samgu-i House

Apart from homegrown restaurants catering to local Filipino favorites and heritage cuisines, foreign eateries have already burgeoned into the city to fill each one’s cosmopolitan palates. One of which is the Samgu-i House, a Korean-style grill and barbecue restaurant. Staples in Korean dining are featured here such as Samgyub-sal, pork belly with veggies; Tteokbokki, spicy mix of odeng noodles, rice cake, veggies, and noodles; Jab-chae, sautéed Korean glass noodles with vegetables; Kim Bab, rice, meat, and egg wrapped in nori sheets; Je-yuk, stir-fried spicy pork; Odeng Tang, a fish cake soup; Cheese Deung Galbi, spicy back ribs smothered in melted cheese, among others. To neutralize the spicy victuals, an ice cream and popsicle corner fronts the store.

Seda Hotel Centrio

Just in time for the holidays, different establishments are already gearing up for their yuletide presentations and setting up their Christmas trees, each having their individual adaptations of how the season should be celebrated. Well, Seda Hotel Centrio heralds it as a season of giving. They partnered with Smile Train, a nongovernmental organization dedicated in helping children with cleft lip and cleft palate. The hotel will sell Christmas decors that can be hanged on one’s Christmas trees. Proceeds will then be for the benefit of the children supported by Smile Train for surgery. The Christmas tree in its 4th floor lobby has also been lighted, joyously commenced with Christmas carols from a chorale and an audio-visual presentation inspired from Vincent van Gogh’s painting, Starry starry Night.  A cocktail-style reception was served by Seda’s very own restaurant, Misto.

Superstar KTV Lounge and Club

On the last stop of our second day, we sang our hearts out. Good thing, Superstar KTV Lounge and Club got us covered! Opening last August, this multifaceted bar features four exclusive, soundproof lounges for those who want to mellow out and to showcase their vocal prowess in the game we call, karaoke. If you want the other way around, the club encompasses almost all of the place’s vicinity, with comfortable tables and couches or high stools. Most of all, local and high-end spirits and wines are served and mixed. The club has set and themed each day with different moods such as salsa day Thursdays and freaky Fridays. Finger foods (or even meals, you decide!) are available such as calamares, buffalo wings, grilled squid, french fries, chicken snakes, and sinuglaw.

Missy Bonbon

For one’s sweet tooth cravings, Missy Bonbon can surely fill and satisfy that. This place, known for their gelato, pastries, pastel, and cakes, have long been captivating the heart of the Kagay-anons through its saccharine treats. From a comely breadshop, it has expanded as an all-day breakfast diner, serving comfort food to regulars and transients. Still in line with the Christmas season, Missy Bonbon released its holiday cakes and holiday brownies. According to one’s personal choice, the holiday cakes can be made up of soft chocolate or vanilla sponge base, detailed with icing designs of all-time favorite Christmas symbols like santa, elf, or Christmas tree. Meanwhile, the holiday brownies have two varieties. First is the Walnut Brownies, chewy chocolate brownies, topped with generous amount of nuts. Second is the Food for the Gods, a fruitcake-inspired treat, melded with raisins, brown sugar, and fruit flavorings.

Food. Such a powerful word! More than a mere provision or aid to physiological satiety, to me, it is an art to be experienced and to be appreciated. It is how one can greatly immerse oneself into a culture, a society. And, an indispensable element that shapes Cagayan de Oro’s identity is food, ready to be unraveled and reckoned by anyone adventurous to try it.

#food #events #Food Blog #philippines #food crawl #blog #blogger

[sky-casino]

Ice Cream

Genre: Fluff, Angst

Pairing: Sicheng/Winwin x Reader

Word count: 2370

author’s note: wah~ this is my first ever fic here on tumblr! It took a lot of courage to actually start posting here hehe. Feedback is appreciated but please be nice! Thank you~

Also, there are not enough Sicheng/Winwin fics so I had to write one. Please love this boy ;u;

You just moved to a dorm near your university in the city. You were about to start your freshman year in three days and you were both excited and nervous. Not only because you were entering college, but also because you were practically living alone now. No more mommy to wake you up and cook you breakfast and packed lunch. 

"Phew! I can do this!" You cheered yourself before you began unpacking your things. 

One thing that you were thankful for though, was that your dorm allowed each tenant to take one pet with them. You brought Muffin, your 4-year old Japanese Spitz, with you. You just finished putting all your things in order and were relaxing on your couch with Muffin on your lap when the jingle of the ice cream truck started to play from outside. Your unit was located at the second floor so the sound was very clear. Muffin jumped off your lap and looked outside the window, trying to find the said truck. She started jumping up and down and making cute pleading noises asking you to buy her a treat. This was a familiar situation to you despite moving to a new living quarter because ice cream trucks also passed by your house back in the countryside and Muffin made sure that you bought her a cone every time. She loved ice cream more than the usual dog treats.

"Fine, lil' munchkin. Will get you some." You said with a sigh before retrieving your wallet from your bag and placing a leash around Muffin's neck.

You crossed the street carefully and approached the truck to check the available flavors. As expected, the city had more to offer than your local trucks at home. Matcha, Salted Caramel, Red Velvet, Cookie Dough, Affogato, just to name some. 

"Hmm.. one scoop of Red Velvet in a cup and one scoop of Cookie Dough on a cone please." 

"Alright, that would be three bucks." The vendor replied with a smile.

You gave him the money and that was your first time to look at him. And you must admit, he just might be the cutest boy you've ever laid your eyes on. You just stared at him for around ten seconds before you saw his name tag, "WINWIN", it said. “What a cute name.” You thought to yourself.

"Here." He said, looking you directly in the eyes with matching bright smile.

"Th-thanks. Here you go, Muffin!" You sat at the nearest bench and gave your dog the cone with Cookie Dough ice cream. She excitedly licked it.

"Oh wow! I didn't know you have a dog with you. She's cute!" Winwin exclaimed. You looked at him and were surprised to hear how friendly he was, as if you two have been friends for a while now. 

"Can I pet her?" Winwin asked as he got off the truck.

"Sure. But let her finish her ice cream first or she'll get mad at you." You chuckled.

"Right. Dogs are sensitive when they eat, especially to strangers." He said as he looked at you and you were pretty sure you were already blushing at that moment.

"Sorry, I forgot to introduce myself. I'm Winwin." He stuck his hand out for a handshake.

"Don't worry, I know. You have a name tag, remember? I'm Y/N." You replied as you shook his hand.

"Oh! Yah, I forgot about this. Sorry." He said as he laughed embarrassingly, looking at his name tag.

"Its okay." By now, Muffin was already finished with her treat. 

"There. You can pet her now." You carried Muffin and placed her on Winwin's lap.

"Her name is Muffin?" The boy asked as he cautiously ran his hand over the dog's back.

"Yep. Japanese Spitz." 

"So cute!" 

The three of you stayed in that position for around three minutes more until a kid and a mom approached the truck.

"Looks like you need to go back to work." 

"Yes. Hope to see you and play with Muffin again, though." Winwin smiled at you as he stood up from the bench. 

"Y-yeah. Of course. I just live in that dorm." You replied, gesturing to the said building.

"Alright. I usually pass by here at this time on the weekends. See you!"

"Okay. Bye." You said before heading back to your dorm.

All your worries and anxiety caused by the incoming start of the school year temporarily gone because of the cute ice cream boy.

The next time you bought ice cream from Winwin, you had a longer time to talk and get to know about each other more. 

"I just moved here early this month, for university. I'm studying Veterinary. That's why I really wanted to bring Muffin with me. To inspire me. something like that." 

"That's sweet! I'm taking up traditional dance and this is my part-time job."

"Wow, that's cool! I don't know anyone who does traditional dancing."

"Thanks.." Winwin said as he scratched his head cutely. 

"Why is this your chosen part-time job, if I may ask?"

"Oh, because I love ice cream. As simple as that. Uhmm.. do you miss your family? I mean, you don't have to answer it. It's a bit sensitive.."

"Well, yeah of course I miss them. But I know that I'll just get used to this. We both promised that if the other can't come, the other one will adjust and be the one to visit."

It was a bit awkward and hard to find topics to ask and talk about, but was still fairly fun. As you spent more time with Winwin, you realized that you could look at his face forever. So white and flawless, his eyes the most mesmerizing pair you've ever seen. What you can't get over though is how his voice doesn't match his soft face. Very deep and manly. 

On the third time, he gave you a free taste of each of the flavors.

"So, what's your favorite?" 

"Hmm.. they're all really good but my faves are Cookie Dough, Affogato, and Red Velvet. Why'd you ask?"

"I just want to make sure that all your favorite flavors are available every time I come here." Winwin said shyly, looking at everything but you.

"Aww, that's so sweet, Winwin!" You were honestly very touched by his little act of kindness.

"It's.. it's nothing. Don't worry about it.

It's been four months of being friends with Winwin and besides the usual ice cream "dates" you had with him (and Muffin), you also attended a couple of his recitals and performances. He lived far away from his family as well so when there were times they couldn't attend, you did. Not to be biased but you believed he was the best among his peers and you knew the moment you saw him dance that he had a bright future ahead of him. But at the same time, you also couldn't believe that he was the ice cream boy who passed by your dorm every weekend.

"Winwin! That was great! Even though this wasn't my first time to watch you, it still feels like it is. Congratulations!" You said as you met at the lobby of the auditorium.

"Thank you so much, Y/N. But really, I don't deserve such praises.."

"What are you talking about? You know you do!" You said as you lightly pushed his shoulder. 

"I'll treat you to dinner tonight, okay? In exchange for coming and supporting me." 

"No need, but alright." 

You had hot pot at his favorite restaurant, in other words, Winwin's favorite meal at his favorite restaurant. He also did well in the performance. So you were sat there across from him, wondering why he was being unusually quiet.

"Hey, you okay?" You asked him, he almost snapped his head.

"Uh.. yeah! I'm good. Why?"

"You're so quiet. I thought there's something wrong."

"Oh. N-nothing. I'm good, just tired. Really tired." He lied to you, hoping you wouldn't probe him anymore.

"Okay. I understand." You replied. He was relieved.

"Alright. Thanks for walking me home." You told him as both of you reached the front of your dorm a few hours later.

"No worries. Can't let you go home alone this late, you know?" 

"Get some rest, okay? You being so quiet tonight worried me." You said with a slight pout.

"Of course. Don't worry." Winwin managed to reply after he stared at your lips for a few seconds. 

"Bye!" You said as you went in.

Long after you disappeared from his sight, Winwin still stayed at the exact position. Various thoughts running in his mind. 

Saturday came and you were expecting Winwin and his ice cream truck to come around, but he didn't. 

"Hello~ you didn't come by today. Muffin misses her Cookie Dough fix :( " You texted him.

Thirty minutes later and still no reply. You didn't want to bug him, though. Considering that he might be busy. 

The next day, still no Winwin and ice cream. You were starting to get concerned.

"Hey, are you okay? Are you sick? You didn't arrive today either. I'm worried. Please text me :( "

Just like the day before, no reply. You thought you might have done or said anything wrong and you needed an answer from him.

You spent the next few days trying to remember the route of Winwin's ice cream truck. Your hardwork paid off when you recalled two places that he mentioned long before, hoping that they're still part of his route. The weekend arrived and you went to one of the two places, praying that Winwin would be there. 

After a few minutes of waiting on one of the benches, you heard the familiar jingle. A lot of kids welcomed the ice cream truck and you waited for all the them to leave until you approached Winwin.

"Hey! Long time no see! Well, not that long.. but still." You greeted him with a nervous smile.

"Y/N.." Winwin looked at you with wide eyes.

"Yep. That's me. Are we.. okay? You haven't returned any of my texts this past week. I wanted to call but thought that might be too much of a bother to you." You asked as you fiddled with your hands.

Winwin busied himself by fixing his things that didn't really need fixing.

"Hey. Did I do something wrong? You can tell me everything. You know that." 

The sadness and hurt in your voice alerted Winwin and he decided to finally speak, sighing before replying, "No, I can't."

"What?"

"I can't. I can't.. tell you everything." His voice got weaker as he spoke.

"But why? We're friends."

"That's exactly why." He raised his voice a little too high and you flinched.

"I'm.. I'm so sorry, Y/N." Guilt apparent on his face. You were speechless. You didn't know what to say or think anymore.

"Why are you.. being like this? I don't understand you, Winwin." All he did was sigh deeply and shake his head, looking at the ground.

"Alright, let's talk." He said as he gently pulled your wrist, leading you to one of the farther benches.

"What is it?" You asked in a low voice. 

"Damn I really didn't want to tell you this." He said as he sandwiched his head between his two hands, eyes closed. He looked so conflicted and nervous.

"Just tell me, okay? You’re making me nervous. Why are you so stressed about this? What is it?" You asked impatiently.

"I like you, Y/N." 

"You what?" You asked, breaking the silence after half a minute.

Winwin put his hands down but still had his eyes closed and you saw some tears forming under his long eyelashes. 

"Winwin~"

"I didn't want to tell you this. I was afraid I'll ruin the friendship. I'm sorry.." His voice broke a few times as he spoke. 

"But you didn't ruin anything. You don't need to be sorry." You said as you softly rubbed his back.

"And besides, I like you too." With this, Winwin opened his eyes in a snap and slowly turned his gaze to you.

"What?"

"I said I like you too." You said with a laugh.

"You do?" Winwin asked in disbelief.

"Yeah. Why are you so surprised? You're.. you're really likable." You replied shyly.

"It never occurred to me that you would ever like me. I thought you just saw me as a friend who's selling ice cream."

"What?! No way! You're more than that. Way more than that. You're my best friend, my confidant, very sweet, cute, thoughtful, talented, and just.. really really cute. I don't even know what I'm saying anymore!" You said in between embarrassed laughs before you covered your face.

"Hey, Y/N. Look at me. Y/N, please~" Winwin whined. 

You slowly moved your fingers apart to peek at him. "What?"

"I like you so much and.. I'd really love to be your boyfriend. Are you willing to.. give me a chance? I promise I'll do everything I can and be the best boyfriend to you." He asked nervously, licking his dry lips from time to time.

You placed your hands down and gave him the warmest and most welcoming smile he has ever seen. "Those ice cream dates with Muffin were already a huge step to taking my heart. I'm all yours." You said as your wrapped your arms around his neck. He buried himself in your scent and warmth and suddenly everything was alright in his world. 

You broke free from the hug and asked, "So, can I take a ride in your ice cream truck back to my dorm? Muffin is waiting for you and her Cookie Dough. She misses you!" 

He wrapped his arm around you as you stood up and went to the truck. "Sure, sweetie. You can ride in my ice cream truck and the three of us can finish all the left over ice cream." You laughed at what he said and he swore to god that it was the kind of laugh he could listen to for the rest of his life.

"Y/N."

"Hmm?" You asked as you looked intently to his eyes, giving him your 101% attention.

"I love you more than Muffin loves ice cream." 

#ivy writes #sicheng #dong sicheng #winwin #nct winwin #nct 127 winwin #nct #nct 127 #nct fluff #nct 127 fluff #sicheng fluff #winwin fluff #nct fic #nct 127 fic #winwin fic #sicheng fic #nct angst #nct 127 angst

[captainlenfan]

New Post has been published on http://websiteshop.network/episode-438-qa-with-robb-nicki-31-2/

Episode 438 – Q&A with Robb & Nicki #31

http://robbwolf.com/2019/08/02/episode-438-qa-with-robb-nicki-31/

It’s time for Episode 438, Q&A #31!

Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

If you want to see the video for this podcast, be sure to check out our YouTube channel.

  Show Notes:

  1. Is Carbonated Water Okay? [1:41]

Brice says:

Just listened to Wired To Eat and loved it. I’m not too far off from this diet, am pretty “fit”, but too frequently make exceptions which I think are totally sabotaging my efforts.

I’m still curious about your thoughts on carbonated water without added colors and flavors – like Topo Chico, Croix, Perrier, etc. I have one of these every couple days.. more as a treat than anything.

  2. Have You Seen This Gluten Enzyme Study? [3:40]

Austin says:

http://suppversity.blogspot.com/2015/06/the-gluten-solution-aspergillus-niger.html

This is an enzyme that apparently neutralizes (or has the potential to) the inflammatory effects of gluten. I’d love to hear your thoughts on this. If you’ve talked about it in a podcast already could you point me in the direction of finding it. If you haven’t talked about it, could you include it in an upcoming podcast?

Thanks, Austin

  3. Ancestral Consumption of Psychoactives? [7:42]

Charles says:

Hey there Robb!

I’m a “never smoker” as my doctor calls it and intend to stay that way, but this week I’m experimenting with very low dose nicotine patch.  Got 21mg clear patches and cut into 8 to 12 pieces, one per day during daylight hours. Intentionally avoiding the nicotine rush I’ve found with gums and lozenges.  Jury is still out overall, but so far it seems to help improve ADHD, intermittent fasting, and persistent low mood.

But that got me to thinking:  For ancient hunter-gatherers, what would the usual modes of consumption be for such “medicinal” plants?  Aside from smoking (“hey let’s light this stuff on fire and breathe deep! great idea! cough cough gag”) which is indeed attested in the historical contact record…  My guess is tobacco, coca, and khat in their weaker pre-agricultural breeds would be chewed and spit. Maybe Mary Jane (again, the weaker natural version) would be an herb to go with fatty meats.  Yerba mate and ordinary tea we know have been drunk in a hot water infusion. Then there’s coffee and chocolate which are more recent…

Maybe part of our modern problem with drug abuse isn’t the drug itself, but rather how it’s been bred and prepared incorrectly.  Much as it is with food. This is all speculation though. Have you given the matter any serious thought?

  4. Vegan Vitamin D3? [23:36]

Leonardo says:

Hi Robb,

I just wanted to ask how do they make VEGAN vitamin D3 supplements?

Vitamin D3 as cholecalciferol is an animal product and it is created from cholesterol, isn’t it?

How do lichens or other sources produce it? Is it the same form? Is it bioavailable in the same way?

Thanks for everything you do, I appreciate your work,

Leo

  5. Gut Dysbiosis Concerns on Keto? [25:06]

Keenan says:

Dear Robb,

I appreciate very much your non-dogmatic approach when it comes to tackling information regarding VLC and keto dietary approaches (ie who are you, what are your performance needs, are you sick and busted up, a hard charging athlete, etc). That’s why I feel you’re the best person to ask about this, as you aren’t inherently biased.

I have a family history of cancer, depression, mental illnesses, addiction, and adult ADHD.  I haven’t been diagnosed with any of these issues, though I definitely deal with unevenness in mood and focus.  Besides my interest in preventing any future health issues for which I might be at risk, I’ve found that a very low carb, high fat diet just seems to suit my brain the best.  I’m less irritable and anxious, my sex drive is fine, and most importantly for me, my focus and attention is just totally on-point. I’ve tried a multitude of eating styles but VLC is the only one that finds me springing out of bed in the morning with the birds chirping and excitement to get to work each day. I call it “natures adderall” except I don’t have any crazy stim-mania.

The only thing holding me back from maintaining this approach is a nagging worry about the hypothetical implications of long term VLC, as it pertains to GI microbiome diversity, potential dysbiosis risks, mucin production, thyroid problems, etc.  I’ve read as much as I can find from the experts I tend to trust in this field (Attia, D’agostino) but I’ve yet to find anything that definitevly quells my worry of causing some sort of damage, from which it might be difficult to come back. 

Do you think the long terms risks might be overblown? I do take prescript-assist and raw potato starch as potential mitigators, but I don’t know if VLC is taking a step or two back for my gut bugs, and I’m very concerned about treating them well.  I always suspected gut problems being at the root of my late father’s alcoholism and his myriad of inflammatory problems. Some of these worries have prevented me from staying in keto for longer than about a month at a time. Every time I start phasing a larger amount of carbs back in, however, there’s a mild and annoying accompanying brain fog and up/down cycle, seemingly irrelevant of the dietary source.

I understand that these questions get vetted and you’re busy, so no worries if this doesn’t make the cut.  I sincerely appreciate everything you and your team have done for the health of my family and myself, as well as the awareness you’re raising regarding even larger political issues we’re facing.

Sincerely,

Keenan LeVick

  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)

Robb: Howdy, wife.

Nicki: Hello, hubs.

Robb: Seems like I’ve seen you here before.

Nicki: Once or twice.

Robb: Yep. Anything new? Anything exciting? Got anything to share?

Nicki: Just no, moving is a B-I-T-C-H and just getting all of our to-dos done. It’s just a process.

Robb: Indeed it is.

Nicki: Like they say, you chop wood, carry water.

Robb: Yeah.

Nicki: Got to get her done.

Robb: Indeed. I guess with that we’ll get this podcast done.

Nicki: Okay. Let’s see.

Robb: Most awkward start to a podcast ever.

Nicki: Always, always, we’ll win that award. Okay. Our question to kick this week off is from Bryce on the topic of carbonated water. Bryce says, “I just listened to Wired To Eat and loved it. I’m not too far off from this diet. I’m pretty fit, but too frequently I make exceptions which I think are totally sabotaging my efforts. I’m still curious about your thoughts on carbonated water without added colors and flavors like Topo Chico, La Croix …”

Robb: La Crotch.

Nicki: La Crotch, that’s what we call it.

Robb: It’s still good stuff, but …

Nicki: “Perrier, et cetera. I have one of these every couple days, more as a treat than anything. Robb, what do you think about Topo Chico and other non-flavored, carbonated waters?”

Robb: You know, when I contemplate the potentiality bordering on certitude of the implosion of civilization, two things I’m very concerned with. One is how will I get coffee? And two, how will I get bubbly water? So, I mean, as far as derailing something, every once in a while you hear something that’s like, “Oh, I had bubbly water and then I had to eat a whole cheesecake,” and it’s like, “Well, where did the cheesecake come from? You’re not supposed to have that in your house anyway,” so I think bubbling water is great. I’m not sure if Topo Chico has much in the way of minerals but I know the German “Gervolshesteiner” water, whatever, has a lot of magnesium. I think those things are great. It’s a nice way to break things up.

Nicki: It’s great with some lime juice.

Robb: Pretty good with some element in it but you’ve got to be careful because that shit will bubble over.

Nicki: Bubble over like a volcano.

Robb: Yeah. I can’t find anything really to fault with it, so yeah.

Nicki: No, and you don’t have to have it every couple days. You could have it every day.

Robb: We often do.

Nicki: As we often do.

Robb: And we’ve lived to tell the tale, thus far.

Nicki: Yeah, thus far. Thanks Bruce. Let’s see here, our next question is from Austin. “Robb, have you seen the study about a gluten enzyme? This is an enzyme that apparently neutralizes or has the potential to neutralize the inflammatory effects of gluten. I’d love to hear your thoughts on this. If you’ve talked about it in the podcast already, point me in a direction. Otherwise, what are your thoughts?”

Robb: Yeah, it’s interesting stuff. I guess you could say it’s neutralizing it. The aspergillus niger enzyme is a prolyl endopeptidase which has the ability to chop up the gluten protein. Gluten proteins and some similar proteins are very rich in proline and the way the structure is put together, most proteases … most of the enzymes that break down peptides and peptidases, proteases, they have a tough time getting in there and acting on gluten and similar proteins. It’s almost like a prion in a way. It’s just difficult to break down. What appears to be the case is that if you were celiac or someone …

Robb: See, this is where it gets a little bit tricky, if you have non-celiac gluten sensitivity, and so maybe your problem is wheat germ, a glutenin and not gluten. Then this may or may not really help you. It might help … I’m not sure about the efficacy of attacking wheat germ or glutenin versus gluten itself, but if you provide that enzyme and you get a pretty low dose, like what would be consistent with just kind of cross-contamination. You know, like a steak gets grilled on a grill that had some toast on it or something like that, it’s probably okay.

Robb: What it doesn’t allow you to do is as a celiac, go sit down and eat a gluten containing pizza and come away scot-free. So that’s one piece of the story, and it’s really interesting because one could … THere’s this whole story in the kind of gut microbiome and our ability to digest different things that is very dependent on the gut flora. So, there was a fantastic study. It was a clinical intervention in children with celiac disease. They demonstrated that they had villous atrophy. You know, the damage to the intestinal lining, and then they did a fecal transplant on these kids, ostensibly with microbes that have this prolyl endopeptidase that’s in them.

Robb: Never really 100% sure, because you have to actually sequence for the gene and not just the species, and all that type of stuff, but in theory, it had the potential hardware to do this, and I believe seven out of the 10 kids, upon subsequent gluten challenge, showed no villous atrophy after that, and no signs and symptoms of reactivity. So it is really interesting, and one could make the case that a lot of our ability to digest a wide variety of substances probably should be augmented from … excuse me, a healthy gut microbiome, which is ever more challenging.

Robb: With processed foods, we lose gut diversity. With antibiotics, we lose gut diversity, and it’s unclear how exactly you get those back. It may be that all of us are going to need to take a poop capsule that’s harvested from the one remaining person that’s healthy on the planet, and we need to do that once every six months or once a year or something like that, but, I mean, these gluten degrading enzymes have some efficacy. You can’t be a knucklehead in using them, and then there are some other approaches, like the fecal transplant, that show some really remarkable promise for people.

Nicki: Okay. Let’s see, our next question is from Charles on ancestral modes of consumption for psychoactives.

Robb: That’s a mouthful.

Nicki: “Hey Robb, I’m a never smoker, as my doctor calls it, and intend to stay that way, but this week I’m experimenting with a very low dose nicotine patch. Got 21 milligram clear patches and cut into eight to 12 pieces, one per day during daylight hours, intentionally avoiding the nicotine rush I found with gums and lozenges. Jury is still out overall, but so far it seems to help improve ADHD, intermittent fasting and persistent low mood.

Nicki: “But that got me thinking. For ancient hunter-gatherers, what would the usual modes of consumption be for such medicinal plants? Aside from smoking, ‘Hey, let’s light this stuff on fire and breathe deep.’ ‘Great idea, cough, cough, gag,’ which is indeed attested in the historical contact record. My guess is tobacco, coca and …” is that cat?

Robb: Mm-hmm (affirmative).

Nicki: “In their weaker, pre-agricultural breeds, would be chewed and spit. Maybe Mary Jane? Again, the weaker, natural version, would be an herb to go with fatty meats. Yerba mate and ordinary tea, we know, have been drunk in a hot water infusion. Then there’s coffee and chocolate, which are more recent. Maybe part of our modern problem with drug abuse isn’t the drug itself, but rather how it’s been bred and prepared incorrectly, much as it is with food. This is all speculation though. Have you given the matter any serious thought?”

Robb: Yeah, I’ve noodled on this a bit. I wouldn’t consider myself an ethnobotanist by any means, but have tinkered with psychoactive substances throughout my career and have found nicotine to be really beneficial for focus. It helps with some GI related issues. On this addiction story, I really should dig this up. Again, I forget where the study was performed, but it looked at addiction rates in … or addiction propensity for … This was not food. They were looking more at nicotine and cocaine and stuff like that, in indigenous peoples, and they also did some interesting experiments in animal models. What they found is that in the animal models, if the animals had a very enriched, engaged environment, as close as they could get to a legit free living, natural world, the tendency to want to go take a sip out of the cocaine laced water was kind of trivial.

Robb: The mice would check it out once in a while but it really wasn’t a big deal, whereas when the mice were bored and in a non-stimulating, enriched environment, they couldn’t get enough of this stuff. And so I think a lot of the tendency towards addiction of all kinds, whether it’s video games or food, although food acts in kind of a different way because there’s kind of an underlying survival mechanism there. You know, optimum foraging strategy plus palate fatigue, kind of overlapping, and then the fact that people really do engineer food to be more-

Nicki: Overeat.

Robb: Yeah, propensity to overeat, there’s maybe a little bit of a different story there, but by and large … And this is kind of a weird thing, because you can wax nostalgic about our hunter-gatherer past and you forget disease, infections, murder, tribal warfare. You know, infant mortality. There’s some super gnarly stuff, but also-

Nicki: Poisonous bugs.

Robb: Poisonous bugs, but there’s also studies within the Kung San, within the Hadza. These people are generally … they appear to be very happy and content. I remember there was a Huffington Post piece talking about a guy going to spend some time with the Hadza, and there was like an 11-year-old boy that was sent from the tribe to go meet this guy. When the guy met the boy, he said, “Hey, how long have you been waiting for me?” And he said, “Not long.” He was like, “Okay,” and then as they talked more, he said, “Well, how long were you there?” He’s like, “About four days.” The guy was like, “Well, that seems like a long time.” He’s like, “No, not particularly long. We didn’t know exactly when you would be here.”

Robb: For a modern person waiting four days, they would lose their fucking mind. I probably would, whereas … and again, you don’t want to overly romanticize this stuff, but there’s something that’s just different about being comfortable in your environment that … “I’m waiting for this guy and I’ve been here four days.” I don’t know how long it would have been considered long. Like a week, a month?

Nicki: Three weeks, yeah.

Robb: Yeah, I don’t know, but the kid was basically just kind of hanging out there, and that just speaks to a very different kind of mental state and processing and all that. There’s all this literature that suggests just being out in nature is very restorative to people. When I did the I, Caveman show, it was very difficult on a lot of levels, but one of the coolest things about it was that there was no multitasking. When you needed to do something, you did that one thing, because you couldn’t multi-task in this scenario. Like if you screwed something up, then it might take you twice as long, and I really went into that thing with a … which a lot of my castmates did not, but I really went into that with the mindset of, “What if this really was the way that I had to live the rest of my life? How do you play this game then?” It made you think about injury and-

Nicki: Feeding your family.

Robb: Feeding your family and stuff like that, and so you really had to focus, so I think so much of this kind of addiction story is really kind of a malaise with modern living. It’s interesting because specialization has allowed us to … Matt Ridley, The Rational Optimist book is amazing. It talks about how specialization has arguably allowed us to improve our standard of living and, in theory, work less hard even though we seem to be working ever harder and longer hours and all this stuff in the quest for the accumulation of stuff, and you’ve just been reading Mark Manson’s book …

Nicki: Everything Is …

Robb: Thought.

Nicki: Thought. It was great.

Robb: He touches on a lot of this stuff. Do you have any thoughts around this?

Nicki: I mean, just to tie into what you’re saying, he just talks about … He actually does a really interesting job of explaining child versus adolescent versus adult psychology, and the desire as a child to only seek out pleasure and avoid pain … Well, actually, all people do this, but as you age and you go through adolescence, you learned kind of how to bargain and negotiate around things, but then the adult does things just because it’s right to do. He also makes the point that one of our big problems in society is that very few people are reaching-

Robb: Adult.

Nicki: Adulthood, regardless of your chronological age. This kind of psychological distinction, not many people are actually reaching that.

Robb: And there’s a-

Nicki: But we’re consumed with distracting ourselves, and marketing and all of this stuff, it’s all about distractions and an addiction to something is also … It’s sort of keeping you-

Robb: To tie into this, Jocko Willink talks about discipline is freedom, and to some degree, this thing of doing something because it’s the right thing, not because you’re acting like a child or an adolescent, there’s a certain freedom in that because the tyranny of options kind of disappears. It’s like if you’re going to get up and you’re going to work out and you’re going to do that by hell or high water, then there’s … just the tyranny of options kind of disappears. You don’t have to spin out about, “Oh, do I do this? Do I do that?” You just do it.

Robb: And not to get too far field, but Nicki and I were talking about the Mark Manson book and I mentioned that this … Hopefully I can actually tie this back in and make sense of it and not sound like we’re on an acid trip right now, but one of the main distinctions between modern dogs and wolves is that modern dogs stop their cognitive development in an adolescent stage and that’s what makes them docile and subservient more easily than humans, and this is why wolves make very dodgy pets, because they grow into adults and they’ve got their own kind of agency in a way that dogs don’t have that, and so this is a whole interesting thing, too, that I think lacking the sense of agency and the sense of purpose in life can be very challenging. The monotony of life, of benefiting from specialization but at the same time just like, “What, I’m going to do this thing for another 30 years?”

Robb: Like, I really enjoy doing all this health related stuff, but some days I’m kind of like, “Do I really want to keep doing this? Do I want to deal with knuckleheads on the internet just nitpicking every little detail but then contributing nothing to the process?” And there’s a whole kind of internal thing that I need to do with that to keep motoring along with it, but it’s interesting, and again, we maybe got a little bit far field on this, but my sense in digging into this stuff is that the addictive qualities of so many substances seems to be more an outgrowth of a life that’s just not very fulfilling. Although I might put alcohol in a different category.

Robb: Where alcohol has gone, it tends to really screw up societies, but it’s an agricultural product, and so it’s interesting. I don’t know about how marijuana and all this other stuff kind of fits into that, but it is interesting that addiction tends to be lower in both animals and humans that have an enriched, engaged environment and some of enrichment and engagement is actually this process of becoming an adult with a sense of agency and purpose and to some degree, some discipline, and some something that matters to you. For some people it’s kind of religious purpose, for other people it’s different things, but I think that all of those tend to fill kind of a psychic void that we’re otherwise trying to pile in with buying stuff that we don’t really need or different substances that kind of take us out of the moment, stuff like that. But, good question, and really interesting stuff.

Nicki: Well, and Mark makes the point, too, that there’s just pain that’s inevitable as part of life, but one of the things that we as humans have the ability to do is choose your pain. It’s not like in hunter-gatherer days or when there was a big plague or famine. Life sucked. There was a lot of shit that happened that you really couldn’t choose otherwise, whereas now if you have a crappy job, you can say, “I’ve had enough of this job,” and you can usually get another one or change your circumstance in some way. You can choose to go the gym and have some period of pain while you’re working out, or you can choose to sit on the couch and binge on Netflix and have the pain of your body deteriorating under you. So, there’s choices. Pain is a part of life but you can choose …

Robb: Other options. Again, I don’t know-

Nicki: This is super off topic.

Robb: Maybe a little off topic, but it’s actually kind of interesting to me because it’s not protein, carbs, fat, so we’ll talk a little bit more about it. You turned me on to Emily Fletcher’s Stress Less, Achieve More, the meditation book. Just life changing thing, we’ve talked about it multiple times on the podcast. I keep bringing it up because it’s changed my life, and I am very grateful and want other people to get in and maybe give it a shot and see what it can do for them, but a fascinating outgrowth of doing this daily meditation practice, which I’ve tried a zillion different things. None of it stuck. I don’t know if it was the right place, the right time or just Emily laid this stuff out in a way that was appealing to me, but the long and short of it, this is just kind of an interesting aside, but I’ve found just the interaction upon social media to be almost repugnant at this point, now that I’m doing this-

Nicki: Meditation?

Robb: Meditation stuff. I love interacting with people, but I find that I would much prefer being in … like I’d go over to the keto gains Facebook private group or I’m on the Henry Akins Facebook private group, just where before I would just kind of crack out and scroll through the feed. “Oh, there’s a hot chick. Oh, there’s somebody working out.” I can’t stand that now.

Nicki: You avoid it.

Robb: I just avoid it, which is kind of cool. It’s actually freed up some time, and I don’t even think I was that bad relative on the spectrum, but I was devoting some time to that. Now it’s not just I don’t devote time to that, it is like a rash that I get, even contemplating doing that. So that’s a whole interesting thing, and it’s like have I changed/ Have I enriched my life because the meditation makes me appreciate the moment more so that not only I don’t want that other stuff, but that distraction-

Nicki: Well, the scrolling is also an addiction.

Robb: It is an addiction, and I just notice it in a way now where I’m like, “I don’t like this at all. I don’t want it in my experience at all,” and it’s a very intriguing thing because a big chunk of the reach that we will have with this very podcast is going to go out via social media channels like Instagram, which are predicated on this whole thing, so it’s an interesting experience for me and I’m, again, trying to figure out how I navigate that so that I can continue to provide value to people, but do it in a way that doesn’t make me just disgusted with my life. I sit there and I think, “Well, gosh, I haven’t done a shirtless selfie in a while, so I guess I should do that, because you get a ton of fanfare and more people follow you and ostensibly you’ll be able to sell more shit to them and everything.”

Robb: Then I’m just kind of like, “Fuck that, I’m not doing that. I’m going to have a conversation with my wife about some questions that people cared enough to write them and send them to us and hopefully get some value add from it.” So it’s interesting, but that is kind of … I think was arguably an addictive feature of my life, where I would check … You know, you get up in the morning, it’s like, “Well, I’ve got to go do my business.” Grab your phone so you can occupy that time while scrolling Facebook or Instagram, and it’s like, I just can’t even contemplate doing that now, you know? So it’s-

Nicki: Another perk to meditating.

Robb: Yeah, yeah. Anything else we can beat that one to death with?

Nicki: I don’t know. Charles, thanks for the question.

Robb: Yeah, Charles is like, “Oh my God, that’s the last question I ever ask.”

Nicki: I don’t know that we answered it.

Robb: Yeah.

Nicki: Okay. Let’s see, our next question is from Leo on vegan vitamin D3. “Hi Robb. I just wanted to ask, how do they make vegan vitamin D3 supplements?” Vitamin D3 is a cholecalciferol … as cholecalciferol is an animal product and it is created from cholesterol, isn’t it? How do lichens or other sources produce it? Is it the same form? Is it bioavailable in the same way?

Robb: Oh man, I should’ve done a little bit more digging on this, but you can … So for mushrooms, particularly mushrooms that get exposed to UV light, will produce D2, I believe, which doesn’t work as well as D3 but can be inter-converted to a degree, and some of these other supplements, they may just take the vegan source, like D2, and then tweak them to be D3, but it’s interesting. You know, like DHA, even though we usually associate that with an animal based form, ultimately its main origin is from algae, and so certain types of algae are quite rich in DHA, so there are some of these things that, again, we usually ascribe to just being kind of an animal source that can be plant sourced.

Nicki: Okay. That was a short one to make up for the long, rambling response to Charles. Let’s see. Okay, our final question this week is from Keenan. Gut dysbiosis concerns on keto. “Dear Robb, I appreciate very much your non-dogmatic approach when it comes to tackling information regarding very low carb and keto dietary approaches, i.e. who are you? What are your performance needs? Are you sick and busted up? A hard charging athlete? Et cetera. That’s why I feel you’re the best person to ask about this, as you aren’t inherently biased.” That’s a very nice compliment.

Robb: Very nice compliment.

Nicki: “I have a family history of cancer, depression, mental illnesses, addiction and adult ADHD. I haven’t been diagnosed with any of these issues, though I definitely deal with unevenness in mood and focus. Besides my interest in preventing any future health issues for which I might be at risk, I’ve found that a very low carb, high fat diet just seems to suit my brain the best. I’m less irritable and anxious, my sex drive is fine, and most importantly for me, my focus and attention is just totally on point.

Nicki: “I’ve tried a multitude of eating styles, but very low carb is the only one that finds me springing out of bed in the morning with the birds chirping and excitement to get to work each day. I call it nature’s Adderall, except I don’t have any crazy stim-mania. The only thing holding me back from maintaining this approach is a nagging worry about the hypothetical implications of long term, very low carb as it pertains to GI microbiome diversity, potential dysbiosis risks, mucin production, thyroid problems, et cetera.

Nicki: I’ve read as much as I can find from the experts I tend to trust in this field like Attia and D’Agostino but I’ve yet to find anything that definitively quells my worry of causing some sort of damage from which it might be difficult to come back. Do you think the long term risks might be overblown? I do take Prescript-Assist and raw potato starches, potential mitigators, but I don’t know if very low carb is taking a step or two back from my gut bugs, and I’m very concerned about treating them well.

Nicki: “I always suspected gut problems being at the root of my late father’s alcoholism and his myriad of inflammatory problems. Some of these worries have prevented me from staying in keto for longer than about a month at a time. Every time I start phasing a larger amount of carbs back in, however, there’s a mild and annoying accompanying brain fog and up/down cycle seemingly irrelevant of the dietary source.

Nicki: “I understand that these questions get vetted and you’re busy, so no worries if this one doesn’t make the cut. I sincerely appreciate everything you and your team have done for my health and the health of my family, as well as the awareness you’re raising regarding even larger political issues we’re facing. Sincerely, Keenan.”

Robb: Awesome. Awesome. It’s nice to know that what we’re doing matters, even if it’s one person. Man, so I guess first out of the gate, even after all that praise, I don’t think I’m going to have a definitive answer to this, and so it’s a complex topic and I have to say it’s been an interesting ride for me because even though I have been primarily known as the paleo guy, I was the paleo guy that always leaned much towards the low carb side of things, and man, I tried and tried and tried to get the kind of Boyd Eaton, Loren Cordain ratios of paleo to work and it just really didn’t work for me. I didn’t feel good, I had gut issues, brain fog seemed to be up and down.

Robb: I tried every iteration of the stuff, and then smart people like Paul Jaminet raised these questions about ketosis being problematic long term. Like the loss of the mucin layer in the gut because of lack of dietary carbohydrate and the gut bacteria would say, “Well, if you’re not going to feed me, I’m going to eat the gut lining,” and then you lose this kind of … effectively like a mucus layer that is the real barrier between your body and the feces that is moving through it. There’s a mucus kind of layer there, and so I tried resistant starches and safe starches, and man, I really gave it the old college go and I just felt terrible on it.

Robb: I tried everything. I did the potato starch and I feel okay for a couple days and then it just absolutely crushed me, and I think we’ve talked about a couple of times the Sonenberg lab, and they have some concerns around mono-cropping your gut microbiome around one type of fermentable carbohydrate. So if you were to supplement with something, Dr. Perlmutter has a product through Garden of Life?

Nicki: Garden of Life.

Robb: That is a super diverse fiber blend. It has citrus peel and acacia root and all this stuff. If I were going to do something, I would probably do something like that, that has kind of a broader spectrum kind of deal, but there have only been-

Nicki: I think you said before, too, swapping it out. Like doing some of the-

Robb: Yeah, rotating.

Nicki: Yeah, rotating it, so you’re not doing the same-

Robb: Same thing all the time. Yeah, I think that makes some sense, and again, I would just kind of pressure test it for do you look, feel, perform better and all that type of stuff. Particularly when you have this baseline of feeling really, really good when you’re on very low carb and then feeling significantly not good when you’re not. It is a really interesting question, though, you know. Is there some … something that we’re giving up down the road for some gain that we have now? And I just don’t know that anybody can answer that. There are some preliminary studies that suggest that very low carb diets, although they change the gut microbiota, they don’t necessarily change them in a completely dysfunctional way.

Robb: There’s some pluses and minuses but some of the way that the gut changes would generally be associated with beneficial flora, but even some of the ones that are considered to be not as beneficial, the researchers acknowledge that within the context of a low carb diet, it may not matter. Things may change in that scenario, and again, for most people, we see improvements in blood lipids and blood glucose control. Not everybody across the board, but by and large we tend to see that, and something that’s frequently forgotten in this story is that if you construct a low carb diet properly, things like artichokes and avocados and asparagus and stuff like that, you can get a remarkable amount of fermentable fiber and very low glycemic load.

Robb: So I’ve kind of had this notion that … try to eat your way out of ketosis using very low glycemic, low carbohydrates which means that you’re just going to be eating a ton of [inaudible 00:30:59], but Keenan, I appreciate the kind words and the faith that you have in us on this, but at the end of the day, I don’t think that anybody has been able to put a definitive pin on this, because I think to some degree it depends on the person, depends on the circumstance. I tell you, it’s really fascinating, some of the research around, say like the carnivore diet, that is interesting, and ketosis in general …

Robb: So, one of the big benefits that are sold around fermentable carbohydrate is that we release butyrate and propionate and malonate and these short chain saturated fats, which is super cool. They appear to have these great signaling properties and whatnot, and they’re ostensibly feeding some of the gut microbiota and also the cells lining the epithelial cells and what have you, but what’s interesting is in the state of ketosis, betahydroxybutirate, which is just a slightly modified version of butyrate, it translocates into the gut and it feeds the gut microbiota in the epithelial cells, so that’s a whole interesting thing that nobody was really considering, nobody was talking about. So maybe the endogenous state of ketosis is feeding the gut in a different way.

Robb: Then the real mindblower flew by me not that long ago. A whole bunch of the amino acids can be fermented or converted into the short chain saturated fats and are and tend to be preferentially driven that direction in a low carb environment. So, the more we scratch around this stuff … Man, there was a paper that I was reading just a few days ago and it made this case that the most important thing that you need to do, like where mistakes occur in science is on the first page, in the first paragraph, in the assumptions.

Robb: If the assumptions are wrong, then the whole thing goes completely sideways, and this is where I think this evolutionary health, ancestral health, paleo diet model is incredibly powerful as a hypothesis generating tank, but then we need to go out and then tinker and fiddle and see what the results are and whatnot, and most of the big gas, most of the big mistakes that have kind of occurred there, were an outgrowth of wrong assumptions, and it’s not because people are bad but because you had an idea and you pressure test it and it just doesn’t stand up to scrutiny. Your hypothesis ends up being false or there’s some other nuance to it or something like that.

Robb: One thing that comes to mind is Stefan Lindeberg idea around dietary lectins and their potentially causal role in metabolic syndrome. He has the whole Kitava study that he talks about this, and it’s really beautifully done, because he starts with kind of a anthropological observation. People in the West have rates of diseases that are different than this kind of aboriginal culture. Then he does an epidemiological study. Then he does a study in animals, so he’s got an animal model, and then he does a study in humans. The thing is very consistent and it really makes a case that these dietary lectins could be the underlying problem.

Robb: But then a paper came out that suggested that a cellular carbohydrate, refined carbohydrate, is actually the driver for all of this modern Western metabolic syndrome type stuff, and that fits all this story too. There was a great question asked around this, but it was asked in a way that wasn’t specific enough to delineate whether lectins are the cause or whether acellular carbohydrate was the cause, or it may be a combination of both, or in some people it may be lectins and in another people it may be a dense … a cellular carbohydrate.

Robb: So, where we start with assumptions is a really important piece to this whole story, and again, I kind of side with some folks like Dr. Shawn Baker. We can get so out in the weeds with mechanisms and mTOR and all this stuff, and I think it just ends up being kind of bull shit at some point. We know for a fact that if we just don’t overeat, if we exercise, if we sleep well, if we’re generally feeling good, that good things are going to happen, and it’s difficult to do anything else that’s going to be any better for us, you know? And so that’s kind of where … and maybe I’m saying all this stuff to make myself feel better, because I’m in a very similar situation. I tend to feel my best when I’m at that kind of Perry ketogenic level and I’ve tinkered with that and found that I feel even better when my protein intake is higher.

Robb: I’ve even kind of foregone a lot of the vegetable intake that I used to do because I noticed that my digestion was even better with certain types and the removal of others and making sure it’s definitely cooked. So really focusing on that clinical outcome of do I look, feel and perform better, has been my primary driver.

Nicki: Okay. Awesome. I think that was our final question this week.

Robb: Sweet. Anything else we need to tell people about?

Nicki: I don’t think so. I hope everybody’s having an awesome summer.

Robb: Indeed, indeed. Stay hydrated with drink elements and-

Nicki: Send us your questions at RobbWolf.com On the contact page.

Robb: And still, I think, at least for a while most of my activity on social media is going to be over at Instagram. Might have some interesting developments around that topic here in the not too distant future, so, yep.

Nicki: All right guys.

Robb: Take care.

Nicki: Thank you.

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[raisingsupergirl]

Are You Me, Or Am I'm I'm?

I pulled up behind an old suburban at the stoplight the other morning. It had two bumper stickers. One was an NRA "Stand and Fight" sticker. The other said, "I'm coming soon. -Jesus" At first, I rolled my eyes, imagining a paranoid, Vietnam Vet, doomsday prepper behind the wheel (a la John Goodman's character from "The Big Lebowski"). But then, for some reason, I smiled. My perception of that dude hadn't changed, but suddenly I was happy that he existed. Maybe he was relatively harmless. Maybe he was angry and toxic. Or maybe he was a she. Maybe she was charitable, patient, and kind. Maybe she just bought her suburban second hand--bumper stickers included--to drive around all of her foster kids. Whatever the case, he or she existed. He or she was unique, filling the world with a little more diversity (for better or worse). And in that moment, I was okay with a little more flavor on my morning commute.

I'm sure you see where I'm going with this ("Live and let live," and all that), but I'm writing not to preach, but to give some specific, personal situations that I want to work out in my own mind and create a record of at least a little clarity in such a tumultuous time. A little clarity that, whether Jesus comes soon or later, he's already given us peace and assurance beyond anything this world has thrown at us.

"The viruses have won." That's the first line of my most recent book proposal. I wrote the novel a year and a half ago, and my agent submitted it to publishers about eight months ago. Both long before any whispers of a super virus had reached my ears. I thought I was being terribly creative. But, as they say, truth is stranger than fiction. And so, when corona did rear its ugly head, the publishers fell silent. Some of them turned my book down early on, but most just didn't respond. Why? Because they didn't (and still don't) know what the heck to do with it. Even if they love it, how can they know what the future holds? How can they risk publishing a book about quarantine from a deadly disease when we still don't know how all of this is going to pan out? It's quite a conundrum for all involved.

As you can imagine, I've had plenty of feels about the uncertain fate of my hard-written story. But now, I've found peace. I've realized that I can't change the situation, and maybe God still has a bigger plan for it and me. And even if he doesn't, I grew as a person writing it. That's the way it goes sometimes. We pour everything we have into something, and it still doesn't pan out, not because it wasn't a worthy cause or a valiant effort, but because the stars didn't align. And let me tell you, that outcome is much easier to swallow than getting your dreams squashed by a single, overly-biased human.

Remember how I said some of the publishers turned my book down early on? Well, the first of them was from one of the biggest science fiction houses in the world. Her reason? She didn't like the way my main character represented persons with disabilities. She, herself, didn't have any disabilities, but because I didn't either, she shot me down. Never mind the fact that I'm a physical therapist who works with patients with disabilities literally every day, or that I had my story read and "approved" by sensitivity readers in every pertinent category. In her eyes, I had no business even attempting to tell the story that was already written on my heart. And, as you can imagine, her decision burned my britches.

Racism. Ablism. Sexism. Every other kind of -ism. If you've experienced it for real, you're probably saying to yourself, "Awww, poor straight, white, Christian male got his feelings hurt over something that he couldn't control?" And you're right. I'm not arguing. I'm agreeing with you. I'm saying that I was hit with a tiny sliver of what many deal with every single day of their lives. And it sucked. Why? Not because that editor had a belief. But because she let that belief rule her, and in turn, let it crush my dreams over something I had no control over. And that's my real point. The world is a big place. The USA is a big place. We will never all have the same beliefs. So to try to create one amorphous race is to wish unhappiness and failure on yourself forever. It's actions that are important. Actions that limit the freedom of other human beings. Our country's founding doctrines protect our freedom of thoughts and beliefs, but when our actions unlawfully oppress someone else, that's when we're on our own.

It's just weird to me that this is such a hard concept for so many people to grasp. I mean, my five-year-old daughter reminds my wife and me of it at least weekly. The first time she said it (and I've blogged about this even before, so bear with me if you've heard this one), it was in response to me saying she wasn't still hungry after a big dinner. "Are you me, or am I'm I'm?" was her response. And it floored me. She was right. It was fine for me to think she shouldn't still be hungry, but it was something else entirely for me to deny her more food (that we had available) just because I thought she shouldn't be hungry. And that's the way it is with most things. We're free to think whatever we want. There are a whole lot of people out there who will think differently than you. Maybe some of them will even be objectively wrong. But that's their right. Just as it is your right to be angry or frustrated or annoyed that they think that way, but it won't do you an ounce of good. You can, however, demand that they change their actions if those actions infringe on your freedom to act (in accordance to our laws and governing bodies, of course).

So the next time you pull up behind someone who has a bumper sticker that makes you roll your eyes, I suggest you take a second to appreciate the situation. That person is in his car. You're in yours. Neither one of you have limited the other's freedom. And both of you are expressing your views in all of their diverse glory. As you drive down that long and open highway of life. Smile, nod, and say, "Bless his heart" if you feel the need, but, depending on the part of the country you're in, that statement may get your rights infringed upon pretty hard if you say it too loudly.

Otherwise, I suggest getting in the passing lane and leaving your fears behind. Of course, that’s totally your choice. You’re you, and I’m I’m. Let’s keep it that way.

#opinions #live and let live #diversity #momblr #dadblr #mumblr #amwriting #onerace

[weightlos6]

Episode 438 – Q&A with Robb & Nicki #31

Episode 438 – Q&A with Robb & Nicki #31:

It’s time for Episode 438, Q&A #31!

Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

If you want to see the video for this podcast, be sure to check out our YouTube channel.

  Show Notes:

1. Is Carbonated Water Okay? [1:41]

Brice says:

Just listened to Wired To Eat and loved it. I’m not too far off from this diet, am pretty “fit”, but too frequently make exceptions which I think are totally sabotaging my efforts.

I’m still curious about your thoughts on carbonated water without added colors and flavors – like Topo Chico, Croix, Perrier, etc. I have one of these every couple days.. more as a treat than anything.

2. Have You Seen This Gluten Enzyme Study? [3:40]

Austin says:

http://suppversity.blogspot.com/2015/06/the-gluten-solution-aspergillus-niger.html

This is an enzyme that apparently neutralizes (or has the potential to) the inflammatory effects of gluten. I’d love to hear your thoughts on this. If you’ve talked about it in a podcast already could you point me in the direction of finding it. If you haven’t talked about it, could you include it in an upcoming podcast?

Thanks, Austin

3. Ancestral Consumption of Psychoactives? [7:42]

Charles says:

Hey there Robb!

I’m a “never smoker” as my doctor calls it and intend to stay that way, but this week I’m experimenting with very low dose nicotine patch.  Got 21mg clear patches and cut into 8 to 12 pieces, one per day during daylight hours. Intentionally avoiding the nicotine rush I’ve found with gums and lozenges.  Jury is still out overall, but so far it seems to help improve ADHD, intermittent fasting, and persistent low mood.

But that got me to thinking:  For ancient hunter-gatherers, what would the usual modes of consumption be for such “medicinal” plants?  Aside from smoking (“hey let’s light this stuff on fire and breathe deep! great idea! cough cough gag”) which is indeed attested in the historical contact record…  My guess is tobacco, coca, and khat in their weaker pre-agricultural breeds would be chewed and spit. Maybe Mary Jane (again, the weaker natural version) would be an herb to go with fatty meats.  Yerba mate and ordinary tea we know have been drunk in a hot water infusion. Then there’s coffee and chocolate which are more recent…

Maybe part of our modern problem with drug abuse isn’t the drug itself, but rather how it’s been bred and prepared incorrectly.  Much as it is with food. This is all speculation though. Have you given the matter any serious thought?

4. Vegan Vitamin D3? [23:36]

Leonardo says:

Hi Robb,

I just wanted to ask how do they make VEGAN vitamin D3 supplements?

Vitamin D3 as cholecalciferol is an animal product and it is created from cholesterol, isn’t it?

How do lichens or other sources produce it? Is it the same form? Is it bioavailable in the same way?

Thanks for everything you do, I appreciate your work,

Leo

5. Gut Dysbiosis Concerns on Keto? [25:06]

Keenan says:

Dear Robb,

I appreciate very much your non-dogmatic approach when it comes to tackling information regarding VLC and keto dietary approaches (ie who are you, what are your performance needs, are you sick and busted up, a hard charging athlete, etc). That’s why I feel you’re the best person to ask about this, as you aren’t inherently biased.

I have a family history of cancer, depression, mental illnesses, addiction, and adult ADHD.  I haven’t been diagnosed with any of these issues, though I definitely deal with unevenness in mood and focus.  Besides my interest in preventing any future health issues for which I might be at risk, I’ve found that a very low carb, high fat diet just seems to suit my brain the best.  I’m less irritable and anxious, my sex drive is fine, and most importantly for me, my focus and attention is just totally on-point. I’ve tried a multitude of eating styles but VLC is the only one that finds me springing out of bed in the morning with the birds chirping and excitement to get to work each day. I call it “natures adderall” except I don’t have any crazy stim-mania.

The only thing holding me back from maintaining this approach is a nagging worry about the hypothetical implications of long term VLC, as it pertains to GI microbiome diversity, potential dysbiosis risks, mucin production, thyroid problems, etc.  I’ve read as much as I can find from the experts I tend to trust in this field (Attia, D’agostino) but I’ve yet to find anything that definitevly quells my worry of causing some sort of damage, from which it might be difficult to come back. 

Do you think the long terms risks might be overblown? I do take prescript-assist and raw potato starch as potential mitigators, but I don’t know if VLC is taking a step or two back for my gut bugs, and I’m very concerned about treating them well.  I always suspected gut problems being at the root of my late father’s alcoholism and his myriad of inflammatory problems. Some of these worries have prevented me from staying in keto for longer than about a month at a time. Every time I start phasing a larger amount of carbs back in, however, there’s a mild and annoying accompanying brain fog and up/down cycle, seemingly irrelevant of the dietary source.

I understand that these questions get vetted and you’re busy, so no worries if this doesn’t make the cut.  I sincerely appreciate everything you and your team have done for the health of my family and myself, as well as the awareness you’re raising regarding even larger political issues we’re facing.

Sincerely,

Keenan LeVick

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)

Robb: Howdy, wife.

Nicki: Hello, hubs.

Robb: Seems like I’ve seen you here before.

Nicki: Once or twice.

Robb: Yep. Anything new? Anything exciting? Got anything to share?

Nicki: Just no, moving is a B-I-T-C-H and just getting all of our to-dos done. It’s just a process.

Robb: Indeed it is.

Nicki: Like they say, you chop wood, carry water.

Robb: Yeah.

Nicki: Got to get her done.

Robb: Indeed. I guess with that we’ll get this podcast done.

Nicki: Okay. Let’s see.

Robb: Most awkward start to a podcast ever.

Nicki: Always, always, we’ll win that award. Okay. Our question to kick this week off is from Bryce on the topic of carbonated water. Bryce says, “I just listened to Wired To Eat and loved it. I’m not too far off from this diet. I’m pretty fit, but too frequently I make exceptions which I think are totally sabotaging my efforts. I’m still curious about your thoughts on carbonated water without added colors and flavors like Topo Chico, La Croix …”

Robb: La Crotch.

Nicki: La Crotch, that’s what we call it.

Robb: It’s still good stuff, but …

Nicki: “Perrier, et cetera. I have one of these every couple days, more as a treat than anything. Robb, what do you think about Topo Chico and other non-flavored, carbonated waters?”

Robb: You know, when I contemplate the potentiality bordering on certitude of the implosion of civilization, two things I’m very concerned with. One is how will I get coffee? And two, how will I get bubbly water? So, I mean, as far as derailing something, every once in a while you hear something that’s like, “Oh, I had bubbly water and then I had to eat a whole cheesecake,” and it’s like, “Well, where did the cheesecake come from? You’re not supposed to have that in your house anyway,” so I think bubbling water is great. I’m not sure if Topo Chico has much in the way of minerals but I know the German “Gervolshesteiner” water, whatever, has a lot of magnesium. I think those things are great. It’s a nice way to break things up.

Nicki: It’s great with some lime juice.

Robb: Pretty good with some element in it but you’ve got to be careful because that shit will bubble over.

Nicki: Bubble over like a volcano.

Robb: Yeah. I can’t find anything really to fault with it, so yeah.

Nicki: No, and you don’t have to have it every couple days. You could have it every day.

Robb: We often do.

Nicki: As we often do.

Robb: And we’ve lived to tell the tale, thus far.

Nicki: Yeah, thus far. Thanks Bruce. Let’s see here, our next question is from Austin. “Robb, have you seen the study about a gluten enzyme? This is an enzyme that apparently neutralizes or has the potential to neutralize the inflammatory effects of gluten. I’d love to hear your thoughts on this. If you’ve talked about it in the podcast already, point me in a direction. Otherwise, what are your thoughts?”

Robb: Yeah, it’s interesting stuff. I guess you could say it’s neutralizing it. The aspergillus niger enzyme is a prolyl endopeptidase which has the ability to chop up the gluten protein. Gluten proteins and some similar proteins are very rich in proline and the way the structure is put together, most proteases … most of the enzymes that break down peptides and peptidases, proteases, they have a tough time getting in there and acting on gluten and similar proteins. It’s almost like a prion in a way. It’s just difficult to break down. What appears to be the case is that if you were celiac or someone …

Robb: See, this is where it gets a little bit tricky, if you have non-celiac gluten sensitivity, and so maybe your problem is wheat germ, a glutenin and not gluten. Then this may or may not really help you. It might help … I’m not sure about the efficacy of attacking wheat germ or glutenin versus gluten itself, but if you provide that enzyme and you get a pretty low dose, like what would be consistent with just kind of cross-contamination. You know, like a steak gets grilled on a grill that had some toast on it or something like that, it’s probably okay.

Robb: What it doesn’t allow you to do is as a celiac, go sit down and eat a gluten containing pizza and come away scot-free. So that’s one piece of the story, and it’s really interesting because one could … THere’s this whole story in the kind of gut microbiome and our ability to digest different things that is very dependent on the gut flora. So, there was a fantastic study. It was a clinical intervention in children with celiac disease. They demonstrated that they had villous atrophy. You know, the damage to the intestinal lining, and then they did a fecal transplant on these kids, ostensibly with microbes that have this prolyl endopeptidase that’s in them.

Robb: Never really 100% sure, because you have to actually sequence for the gene and not just the species, and all that type of stuff, but in theory, it had the potential hardware to do this, and I believe seven out of the 10 kids, upon subsequent gluten challenge, showed no villous atrophy after that, and no signs and symptoms of reactivity. So it is really interesting, and one could make the case that a lot of our ability to digest a wide variety of substances probably should be augmented from … excuse me, a healthy gut microbiome, which is ever more challenging.

Robb: With processed foods, we lose gut diversity. With antibiotics, we lose gut diversity, and it’s unclear how exactly you get those back. It may be that all of us are going to need to take a poop capsule that’s harvested from the one remaining person that’s healthy on the planet, and we need to do that once every six months or once a year or something like that, but, I mean, these gluten degrading enzymes have some efficacy. You can’t be a knucklehead in using them, and then there are some other approaches, like the fecal transplant, that show some really remarkable promise for people.

Nicki: Okay. Let’s see, our next question is from Charles on ancestral modes of consumption for psychoactives.

Robb: That’s a mouthful.

Nicki: “Hey Robb, I’m a never smoker, as my doctor calls it, and intend to stay that way, but this week I’m experimenting with a very low dose nicotine patch. Got 21 milligram clear patches and cut into eight to 12 pieces, one per day during daylight hours, intentionally avoiding the nicotine rush I found with gums and lozenges. Jury is still out overall, but so far it seems to help improve ADHD, intermittent fasting and persistent low mood.

Nicki: “But that got me thinking. For ancient hunter-gatherers, what would the usual modes of consumption be for such medicinal plants? Aside from smoking, ‘Hey, let’s light this stuff on fire and breathe deep.’ ‘Great idea, cough, cough, gag,’ which is indeed attested in the historical contact record. My guess is tobacco, coca and …” is that cat?

Robb: Mm-hmm (affirmative).

Nicki: “In their weaker, pre-agricultural breeds, would be chewed and spit. Maybe Mary Jane? Again, the weaker, natural version, would be an herb to go with fatty meats. Yerba mate and ordinary tea, we know, have been drunk in a hot water infusion. Then there’s coffee and chocolate, which are more recent. Maybe part of our modern problem with drug abuse isn’t the drug itself, but rather how it’s been bred and prepared incorrectly, much as it is with food. This is all speculation though. Have you given the matter any serious thought?”

Robb: Yeah, I’ve noodled on this a bit. I wouldn’t consider myself an ethnobotanist by any means, but have tinkered with psychoactive substances throughout my career and have found nicotine to be really beneficial for focus. It helps with some GI related issues. On this addiction story, I really should dig this up. Again, I forget where the study was performed, but it looked at addiction rates in … or addiction propensity for … This was not food. They were looking more at nicotine and cocaine and stuff like that, in indigenous peoples, and they also did some interesting experiments in animal models. What they found is that in the animal models, if the animals had a very enriched, engaged environment, as close as they could get to a legit free living, natural world, the tendency to want to go take a sip out of the cocaine laced water was kind of trivial.

Robb: The mice would check it out once in a while but it really wasn’t a big deal, whereas when the mice were bored and in a non-stimulating, enriched environment, they couldn’t get enough of this stuff. And so I think a lot of the tendency towards addiction of all kinds, whether it’s video games or food, although food acts in kind of a different way because there’s kind of an underlying survival mechanism there. You know, optimum foraging strategy plus palate fatigue, kind of overlapping, and then the fact that people really do engineer food to be more-

Nicki: Overeat.

Robb: Yeah, propensity to overeat, there’s maybe a little bit of a different story there, but by and large … And this is kind of a weird thing, because you can wax nostalgic about our hunter-gatherer past and you forget disease, infections, murder, tribal warfare. You know, infant mortality. There’s some super gnarly stuff, but also-

Nicki: Poisonous bugs.

Robb: Poisonous bugs, but there’s also studies within the Kung San, within the Hadza. These people are generally … they appear to be very happy and content. I remember there was a Huffington Post piece talking about a guy going to spend some time with the Hadza, and there was like an 11-year-old boy that was sent from the tribe to go meet this guy. When the guy met the boy, he said, “Hey, how long have you been waiting for me?” And he said, “Not long.” He was like, “Okay,” and then as they talked more, he said, “Well, how long were you there?” He’s like, “About four days.” The guy was like, “Well, that seems like a long time.” He’s like, “No, not particularly long. We didn’t know exactly when you would be here.”

Robb: For a modern person waiting four days, they would lose their fucking mind. I probably would, whereas … and again, you don’t want to overly romanticize this stuff, but there’s something that’s just different about being comfortable in your environment that … “I’m waiting for this guy and I’ve been here four days.” I don’t know how long it would have been considered long. Like a week, a month?

Nicki: Three weeks, yeah.

Robb: Yeah, I don’t know, but the kid was basically just kind of hanging out there, and that just speaks to a very different kind of mental state and processing and all that. There’s all this literature that suggests just being out in nature is very restorative to people. When I did the I, Caveman show, it was very difficult on a lot of levels, but one of the coolest things about it was that there was no multitasking. When you needed to do something, you did that one thing, because you couldn’t multi-task in this scenario. Like if you screwed something up, then it might take you twice as long, and I really went into that thing with a … which a lot of my castmates did not, but I really went into that with the mindset of, “What if this really was the way that I had to live the rest of my life? How do you play this game then?” It made you think about injury and-

Nicki: Feeding your family.

Robb: Feeding your family and stuff like that, and so you really had to focus, so I think so much of this kind of addiction story is really kind of a malaise with modern living. It’s interesting because specialization has allowed us to … Matt Ridley, The Rational Optimist book is amazing. It talks about how specialization has arguably allowed us to improve our standard of living and, in theory, work less hard even though we seem to be working ever harder and longer hours and all this stuff in the quest for the accumulation of stuff, and you’ve just been reading Mark Manson’s book …

Nicki: Everything Is …

Robb: Thought.

Nicki: Thought. It was great.

Robb: He touches on a lot of this stuff. Do you have any thoughts around this?

Nicki: I mean, just to tie into what you’re saying, he just talks about … He actually does a really interesting job of explaining child versus adolescent versus adult psychology, and the desire as a child to only seek out pleasure and avoid pain … Well, actually, all people do this, but as you age and you go through adolescence, you learned kind of how to bargain and negotiate around things, but then the adult does things just because it’s right to do. He also makes the point that one of our big problems in society is that very few people are reaching-

Robb: Adult.

Nicki: Adulthood, regardless of your chronological age. This kind of psychological distinction, not many people are actually reaching that.

Robb: And there’s a-

Nicki: But we’re consumed with distracting ourselves, and marketing and all of this stuff, it’s all about distractions and an addiction to something is also … It’s sort of keeping you-

Robb: To tie into this, Jocko Willink talks about discipline is freedom, and to some degree, this thing of doing something because it’s the right thing, not because you’re acting like a child or an adolescent, there’s a certain freedom in that because the tyranny of options kind of disappears. It’s like if you’re going to get up and you’re going to work out and you’re going to do that by hell or high water, then there’s … just the tyranny of options kind of disappears. You don’t have to spin out about, “Oh, do I do this? Do I do that?” You just do it.

Robb: And not to get too far field, but Nicki and I were talking about the Mark Manson book and I mentioned that this … Hopefully I can actually tie this back in and make sense of it and not sound like we’re on an acid trip right now, but one of the main distinctions between modern dogs and wolves is that modern dogs stop their cognitive development in an adolescent stage and that’s what makes them docile and subservient more easily than humans, and this is why wolves make very dodgy pets, because they grow into adults and they’ve got their own kind of agency in a way that dogs don’t have that, and so this is a whole interesting thing, too, that I think lacking the sense of agency and the sense of purpose in life can be very challenging. The monotony of life, of benefiting from specialization but at the same time just like, “What, I’m going to do this thing for another 30 years?”

Robb: Like, I really enjoy doing all this health related stuff, but some days I’m kind of like, “Do I really want to keep doing this? Do I want to deal with knuckleheads on the internet just nitpicking every little detail but then contributing nothing to the process?” And there’s a whole kind of internal thing that I need to do with that to keep motoring along with it, but it’s interesting, and again, we maybe got a little bit far field on this, but my sense in digging into this stuff is that the addictive qualities of so many substances seems to be more an outgrowth of a life that’s just not very fulfilling. Although I might put alcohol in a different category.

Robb: Where alcohol has gone, it tends to really screw up societies, but it’s an agricultural product, and so it’s interesting. I don’t know about how marijuana and all this other stuff kind of fits into that, but it is interesting that addiction tends to be lower in both animals and humans that have an enriched, engaged environment and some of enrichment and engagement is actually this process of becoming an adult with a sense of agency and purpose and to some degree, some discipline, and some something that matters to you. For some people it’s kind of religious purpose, for other people it’s different things, but I think that all of those tend to fill kind of a psychic void that we’re otherwise trying to pile in with buying stuff that we don’t really need or different substances that kind of take us out of the moment, stuff like that. But, good question, and really interesting stuff.

Nicki: Well, and Mark makes the point, too, that there’s just pain that’s inevitable as part of life, but one of the things that we as humans have the ability to do is choose your pain. It’s not like in hunter-gatherer days or when there was a big plague or famine. Life sucked. There was a lot of shit that happened that you really couldn’t choose otherwise, whereas now if you have a crappy job, you can say, “I’ve had enough of this job,” and you can usually get another one or change your circumstance in some way. You can choose to go the gym and have some period of pain while you’re working out, or you can choose to sit on the couch and binge on Netflix and have the pain of your body deteriorating under you. So, there’s choices. Pain is a part of life but you can choose …

Robb: Other options. Again, I don’t know-

Nicki: This is super off topic.

Robb: Maybe a little off topic, but it’s actually kind of interesting to me because it’s not protein, carbs, fat, so we’ll talk a little bit more about it. You turned me on to Emily Fletcher’s Stress Less, Achieve More, the meditation book. Just life changing thing, we’ve talked about it multiple times on the podcast. I keep bringing it up because it’s changed my life, and I am very grateful and want other people to get in and maybe give it a shot and see what it can do for them, but a fascinating outgrowth of doing this daily meditation practice, which I���ve tried a zillion different things. None of it stuck. I don’t know if it was the right place, the right time or just Emily laid this stuff out in a way that was appealing to me, but the long and short of it, this is just kind of an interesting aside, but I’ve found just the interaction upon social media to be almost repugnant at this point, now that I’m doing this-

Nicki: Meditation?

Robb: Meditation stuff. I love interacting with people, but I find that I would much prefer being in … like I’d go over to the keto gains Facebook private group or I’m on the Henry Akins Facebook private group, just where before I would just kind of crack out and scroll through the feed. “Oh, there’s a hot chick. Oh, there’s somebody working out.” I can’t stand that now.

Nicki: You avoid it.

Robb: I just avoid it, which is kind of cool. It’s actually freed up some time, and I don’t even think I was that bad relative on the spectrum, but I was devoting some time to that. Now it’s not just I don’t devote time to that, it is like a rash that I get, even contemplating doing that. So that’s a whole interesting thing, and it’s like have I changed/ Have I enriched my life because the meditation makes me appreciate the moment more so that not only I don’t want that other stuff, but that distraction-

Nicki: Well, the scrolling is also an addiction.

Robb: It is an addiction, and I just notice it in a way now where I’m like, “I don’t like this at all. I don’t want it in my experience at all,” and it’s a very intriguing thing because a big chunk of the reach that we will have with this very podcast is going to go out via social media channels like Instagram, which are predicated on this whole thing, so it’s an interesting experience for me and I’m, again, trying to figure out how I navigate that so that I can continue to provide value to people, but do it in a way that doesn’t make me just disgusted with my life. I sit there and I think, “Well, gosh, I haven’t done a shirtless selfie in a while, so I guess I should do that, because you get a ton of fanfare and more people follow you and ostensibly you’ll be able to sell more shit to them and everything.”

Robb: Then I’m just kind of like, “Fuck that, I’m not doing that. I’m going to have a conversation with my wife about some questions that people cared enough to write them and send them to us and hopefully get some value add from it.” So it’s interesting, but that is kind of … I think was arguably an addictive feature of my life, where I would check … You know, you get up in the morning, it’s like, “Well, I’ve got to go do my business.” Grab your phone so you can occupy that time while scrolling Facebook or Instagram, and it’s like, I just can’t even contemplate doing that now, you know? So it’s-

Nicki: Another perk to meditating.

Robb: Yeah, yeah. Anything else we can beat that one to death with?

Nicki: I don’t know. Charles, thanks for the question.

Robb: Yeah, Charles is like, “Oh my God, that’s the last question I ever ask.”

Nicki: I don’t know that we answered it.

Robb: Yeah.

Nicki: Okay. Let’s see, our next question is from Leo on vegan vitamin D3. “Hi Robb. I just wanted to ask, how do they make vegan vitamin D3 supplements?” Vitamin D3 is a cholecalciferol … as cholecalciferol is an animal product and it is created from cholesterol, isn’t it? How do lichens or other sources produce it? Is it the same form? Is it bioavailable in the same way?

Robb: Oh man, I should’ve done a little bit more digging on this, but you can … So for mushrooms, particularly mushrooms that get exposed to UV light, will produce D2, I believe, which doesn’t work as well as D3 but can be inter-converted to a degree, and some of these other supplements, they may just take the vegan source, like D2, and then tweak them to be D3, but it’s interesting. You know, like DHA, even though we usually associate that with an animal based form, ultimately its main origin is from algae, and so certain types of algae are quite rich in DHA, so there are some of these things that, again, we usually ascribe to just being kind of an animal source that can be plant sourced.

Nicki: Okay. That was a short one to make up for the long, rambling response to Charles. Let’s see. Okay, our final question this week is from Keenan. Gut dysbiosis concerns on keto. “Dear Robb, I appreciate very much your non-dogmatic approach when it comes to tackling information regarding very low carb and keto dietary approaches, i.e. who are you? What are your performance needs? Are you sick and busted up? A hard charging athlete? Et cetera. That’s why I feel you’re the best person to ask about this, as you aren’t inherently biased.” That’s a very nice compliment.

Robb: Very nice compliment.

Nicki: “I have a family history of cancer, depression, mental illnesses, addiction and adult ADHD. I haven’t been diagnosed with any of these issues, though I definitely deal with unevenness in mood and focus. Besides my interest in preventing any future health issues for which I might be at risk, I’ve found that a very low carb, high fat diet just seems to suit my brain the best. I’m less irritable and anxious, my sex drive is fine, and most importantly for me, my focus and attention is just totally on point.

Nicki: “I’ve tried a multitude of eating styles, but very low carb is the only one that finds me springing out of bed in the morning with the birds chirping and excitement to get to work each day. I call it nature’s Adderall, except I don’t have any crazy stim-mania. The only thing holding me back from maintaining this approach is a nagging worry about the hypothetical implications of long term, very low carb as it pertains to GI microbiome diversity, potential dysbiosis risks, mucin production, thyroid problems, et cetera.

Nicki: I’ve read as much as I can find from the experts I tend to trust in this field like Attia and D’Agostino but I’ve yet to find anything that definitively quells my worry of causing some sort of damage from which it might be difficult to come back. Do you think the long term risks might be overblown? I do take Prescript-Assist and raw potato starches, potential mitigators, but I don’t know if very low carb is taking a step or two back from my gut bugs, and I’m very concerned about treating them well.

Nicki: “I always suspected gut problems being at the root of my late father’s alcoholism and his myriad of inflammatory problems. Some of these worries have prevented me from staying in keto for longer than about a month at a time. Every time I start phasing a larger amount of carbs back in, however, there’s a mild and annoying accompanying brain fog and up/down cycle seemingly irrelevant of the dietary source.

Nicki: “I understand that these questions get vetted and you’re busy, so no worries if this one doesn’t make the cut. I sincerely appreciate everything you and your team have done for my health and the health of my family, as well as the awareness you’re raising regarding even larger political issues we’re facing. Sincerely, Keenan.”

Robb: Awesome. Awesome. It’s nice to know that what we’re doing matters, even if it’s one person. Man, so I guess first out of the gate, even after all that praise, I don’t think I’m going to have a definitive answer to this, and so it’s a complex topic and I have to say it’s been an interesting ride for me because even though I have been primarily known as the paleo guy, I was the paleo guy that always leaned much towards the low carb side of things, and man, I tried and tried and tried to get the kind of Boyd Eaton, Loren Cordain ratios of paleo to work and it just really didn’t work for me. I didn’t feel good, I had gut issues, brain fog seemed to be up and down.

Robb: I tried every iteration of the stuff, and then smart people like Paul Jaminet raised these questions about ketosis being problematic long term. Like the loss of the mucin layer in the gut because of lack of dietary carbohydrate and the gut bacteria would say, “Well, if you’re not going to feed me, I’m going to eat the gut lining,” and then you lose this kind of … effectively like a mucus layer that is the real barrier between your body and the feces that is moving through it. There’s a mucus kind of layer there, and so I tried resistant starches and safe starches, and man, I really gave it the old college go and I just felt terrible on it.

Robb: I tried everything. I did the potato starch and I feel okay for a couple days and then it just absolutely crushed me, and I think we’ve talked about a couple of times the Sonenberg lab, and they have some concerns around mono-cropping your gut microbiome around one type of fermentable carbohydrate. So if you were to supplement with something, Dr. Perlmutter has a product through Garden of Life?

Nicki: Garden of Life.

Robb: That is a super diverse fiber blend. It has citrus peel and acacia root and all this stuff. If I were going to do something, I would probably do something like that, that has kind of a broader spectrum kind of deal, but there have only been-

Nicki: I think you said before, too, swapping it out. Like doing some of the-

Robb: Yeah, rotating.

Nicki: Yeah, rotating it, so you’re not doing the same-

Robb: Same thing all the time. Yeah, I think that makes some sense, and again, I would just kind of pressure test it for do you look, feel, perform better and all that type of stuff. Particularly when you have this baseline of feeling really, really good when you’re on very low carb and then feeling significantly not good when you’re not. It is a really interesting question, though, you know. Is there some … something that we’re giving up down the road for some gain that we have now? And I just don’t know that anybody can answer that. There are some preliminary studies that suggest that very low carb diets, although they change the gut microbiota, they don’t necessarily change them in a completely dysfunctional way.

Robb: There’s some pluses and minuses but some of the way that the gut changes would generally be associated with beneficial flora, but even some of the ones that are considered to be not as beneficial, the researchers acknowledge that within the context of a low carb diet, it may not matter. Things may change in that scenario, and again, for most people, we see improvements in blood lipids and blood glucose control. Not everybody across the board, but by and large we tend to see that, and something that’s frequently forgotten in this story is that if you construct a low carb diet properly, things like artichokes and avocados and asparagus and stuff like that, you can get a remarkable amount of fermentable fiber and very low glycemic load.

Robb: So I’ve kind of had this notion that … try to eat your way out of ketosis using very low glycemic, low carbohydrates which means that you’re just going to be eating a ton of [inaudible 00:30:59], but Keenan, I appreciate the kind words and the faith that you have in us on this, but at the end of the day, I don’t think that anybody has been able to put a definitive pin on this, because I think to some degree it depends on the person, depends on the circumstance. I tell you, it’s really fascinating, some of the research around, say like the carnivore diet, that is interesting, and ketosis in general …

Robb: So, one of the big benefits that are sold around fermentable carbohydrate is that we release butyrate and propionate and malonate and these short chain saturated fats, which is super cool. They appear to have these great signaling properties and whatnot, and they’re ostensibly feeding some of the gut microbiota and also the cells lining the epithelial cells and what have you, but what’s interesting is in the state of ketosis, betahydroxybutirate, which is just a slightly modified version of butyrate, it translocates into the gut and it feeds the gut microbiota in the epithelial cells, so that’s a whole interesting thing that nobody was really considering, nobody was talking about. So maybe the endogenous state of ketosis is feeding the gut in a different way.

Robb: Then the real mindblower flew by me not that long ago. A whole bunch of the amino acids can be fermented or converted into the short chain saturated fats and are and tend to be preferentially driven that direction in a low carb environment. So, the more we scratch around this stuff … Man, there was a paper that I was reading just a few days ago and it made this case that the most important thing that you need to do, like where mistakes occur in science is on the first page, in the first paragraph, in the assumptions.

Robb: If the assumptions are wrong, then the whole thing goes completely sideways, and this is where I think this evolutionary health, ancestral health, paleo diet model is incredibly powerful as a hypothesis generating tank, but then we need to go out and then tinker and fiddle and see what the results are and whatnot, and most of the big gas, most of the big mistakes that have kind of occurred there, were an outgrowth of wrong assumptions, and it’s not because people are bad but because you had an idea and you pressure test it and it just doesn’t stand up to scrutiny. Your hypothesis ends up being false or there’s some other nuance to it or something like that.

Robb: One thing that comes to mind is Stefan Lindeberg idea around dietary lectins and their potentially causal role in metabolic syndrome. He has the whole Kitava study that he talks about this, and it’s really beautifully done, because he starts with kind of a anthropological observation. People in the West have rates of diseases that are different than this kind of aboriginal culture. Then he does an epidemiological study. Then he does a study in animals, so he’s got an animal model, and then he does a study in humans. The thing is very consistent and it really makes a case that these dietary lectins could be the underlying problem.

Robb: But then a paper came out that suggested that a cellular carbohydrate, refined carbohydrate, is actually the driver for all of this modern Western metabolic syndrome type stuff, and that fits all this story too. There was a great question asked around this, but it was asked in a way that wasn’t specific enough to delineate whether lectins are the cause or whether acellular carbohydrate was the cause, or it may be a combination of both, or in some people it may be lectins and in another people it may be a dense … a cellular carbohydrate.

Robb: So, where we start with assumptions is a really important piece to this whole story, and again, I kind of side with some folks like Dr. Shawn Baker. We can get so out in the weeds with mechanisms and mTOR and all this stuff, and I think it just ends up being kind of bull shit at some point. We know for a fact that if we just don’t overeat, if we exercise, if we sleep well, if we’re generally feeling good, that good things are going to happen, and it’s difficult to do anything else that’s going to be any better for us, you know? And so that’s kind of where … and maybe I’m saying all this stuff to make myself feel better, because I’m in a very similar situation. I tend to feel my best when I’m at that kind of Perry ketogenic level and I’ve tinkered with that and found that I feel even better when my protein intake is higher.

Robb: I’ve even kind of foregone a lot of the vegetable intake that I used to do because I noticed that my digestion was even better with certain types and the removal of others and making sure it’s definitely cooked. So really focusing on that clinical outcome of do I look, feel and perform better, has been my primary driver.

Nicki: Okay. Awesome. I think that was our final question this week.

Robb: Sweet. Anything else we need to tell people about?

Nicki: I don’t think so. I hope everybody’s having an awesome summer.

Robb: Indeed, indeed. Stay hydrated with drink elements and-

Nicki: Send us your questions at RobbWolf.com On the contact page.

Robb: And still, I think, at least for a while most of my activity on social media is going to be over at Instagram. Might have some interesting developments around that topic here in the not too distant future, so, yep.

Nicki: All right guys.

Robb: Take care.

Nicki: Thank you.

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from http://robbwolf.com/2019/08/02/episode-438-qa-with-robb-nicki-31/ from https://myfunweightloss.tumblr.com/post/186720570012

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Episode 438 – Q&A with Robb & Nicki #31

It’s time for Episode 438, Q&A #31!

Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

If you want to see the video for this podcast, be sure to check out our YouTube channel.

 Show Notes:

 1. Is Carbonated Water Okay? [1:41]

Brice says:

Just listened to Wired To Eat and loved it. I’m not too far off from this diet, am pretty “fit”, but too frequently make exceptions which I think are totally sabotaging my efforts.

I’m still curious about your thoughts on carbonated water without added colors and flavors – like Topo Chico, Croix, Perrier, etc. I have one of these every couple days.. more as a treat than anything.

 2. Have You Seen This Gluten Enzyme Study? [3:40]

Austin says:

http://suppversity.blogspot.com/2015/06/the-gluten-solution-aspergillus-niger.html

This is an enzyme that apparently neutralizes (or has the potential to) the inflammatory effects of gluten. I’d love to hear your thoughts on this. If you’ve talked about it in a podcast already could you point me in the direction of finding it. If you haven’t talked about it, could you include it in an upcoming podcast?

Thanks, Austin

 3. Ancestral Consumption of Psychoactives? [7:42]

Charles says:

Hey there Robb!

I’m a “never smoker” as my doctor calls it and intend to stay that way, but this week I’m experimenting with very low dose nicotine patch.  Got 21mg clear patches and cut into 8 to 12 pieces, one per day during daylight hours. Intentionally avoiding the nicotine rush I’ve found with gums and lozenges.  Jury is still out overall, but so far it seems to help improve ADHD, intermittent fasting, and persistent low mood.

But that got me to thinking:  For ancient hunter-gatherers, what would the usual modes of consumption be for such “medicinal” plants?  Aside from smoking (“hey let’s light this stuff on fire and breathe deep! great idea! cough cough gag”) which is indeed attested in the historical contact record…  My guess is tobacco, coca, and khat in their weaker pre-agricultural breeds would be chewed and spit. Maybe Mary Jane (again, the weaker natural version) would be an herb to go with fatty meats.  Yerba mate and ordinary tea we know have been drunk in a hot water infusion. Then there’s coffee and chocolate which are more recent…

Maybe part of our modern problem with drug abuse isn’t the drug itself, but rather how it’s been bred and prepared incorrectly.  Much as it is with food. This is all speculation though. Have you given the matter any serious thought?

 4. Vegan Vitamin D3? [23:36]

Leonardo says:

Hi Robb,

I just wanted to ask how do they make VEGAN vitamin D3 supplements?

Vitamin D3 as cholecalciferol is an animal product and it is created from cholesterol, isn’t it?

How do lichens or other sources produce it? Is it the same form? Is it bioavailable in the same way?

Thanks for everything you do, I appreciate your work,

Leo

 5. Gut Dysbiosis Concerns on Keto? [25:06]

Keenan says:

Dear Robb,

I appreciate very much your non-dogmatic approach when it comes to tackling information regarding VLC and keto dietary approaches (ie who are you, what are your performance needs, are you sick and busted up, a hard charging athlete, etc). That’s why I feel you’re the best person to ask about this, as you aren’t inherently biased.

I have a family history of cancer, depression, mental illnesses, addiction, and adult ADHD.  I haven’t been diagnosed with any of these issues, though I definitely deal with unevenness in mood and focus.  Besides my interest in preventing any future health issues for which I might be at risk, I’ve found that a very low carb, high fat diet just seems to suit my brain the best.  I’m less irritable and anxious, my sex drive is fine, and most importantly for me, my focus and attention is just totally on-point. I’ve tried a multitude of eating styles but VLC is the only one that finds me springing out of bed in the morning with the birds chirping and excitement to get to work each day. I call it “natures adderall” except I don’t have any crazy stim-mania.

The only thing holding me back from maintaining this approach is a nagging worry about the hypothetical implications of long term VLC, as it pertains to GI microbiome diversity, potential dysbiosis risks, mucin production, thyroid problems, etc.  I’ve read as much as I can find from the experts I tend to trust in this field (Attia, D’agostino) but I’ve yet to find anything that definitevly quells my worry of causing some sort of damage, from which it might be difficult to come back. 

Do you think the long terms risks might be overblown? I do take prescript-assist and raw potato starch as potential mitigators, but I don’t know if VLC is taking a step or two back for my gut bugs, and I’m very concerned about treating them well.  I always suspected gut problems being at the root of my late father’s alcoholism and his myriad of inflammatory problems. Some of these worries have prevented me from staying in keto for longer than about a month at a time. Every time I start phasing a larger amount of carbs back in, however, there’s a mild and annoying accompanying brain fog and up/down cycle, seemingly irrelevant of the dietary source.

I understand that these questions get vetted and you’re busy, so no worries if this doesn’t make the cut.  I sincerely appreciate everything you and your team have done for the health of my family and myself, as well as the awareness you’re raising regarding even larger political issues we’re facing.

Sincerely,

Keenan LeVick

 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)

Robb: Howdy, wife.

Nicki: Hello, hubs.

Robb: Seems like I’ve seen you here before.

Nicki: Once or twice.

Robb: Yep. Anything new? Anything exciting? Got anything to share?

Nicki: Just no, moving is a B-I-T-C-H and just getting all of our to-dos done. It’s just a process.

Robb: Indeed it is.

Nicki: Like they say, you chop wood, carry water.

Robb: Yeah.

Nicki: Got to get her done.

Robb: Indeed. I guess with that we’ll get this podcast done.

Nicki: Okay. Let’s see.

Robb: Most awkward start to a podcast ever.

Nicki: Always, always, we’ll win that award. Okay. Our question to kick this week off is from Bryce on the topic of carbonated water. Bryce says, “I just listened to Wired To Eat and loved it. I’m not too far off from this diet. I’m pretty fit, but too frequently I make exceptions which I think are totally sabotaging my efforts. I’m still curious about your thoughts on carbonated water without added colors and flavors like Topo Chico, La Croix …”

Robb: La Crotch.

Nicki: La Crotch, that’s what we call it.

Robb: It’s still good stuff, but …

Nicki: “Perrier, et cetera. I have one of these every couple days, more as a treat than anything. Robb, what do you think about Topo Chico and other non-flavored, carbonated waters?”

Robb: You know, when I contemplate the potentiality bordering on certitude of the implosion of civilization, two things I’m very concerned with. One is how will I get coffee? And two, how will I get bubbly water? So, I mean, as far as derailing something, every once in a while you hear something that’s like, “Oh, I had bubbly water and then I had to eat a whole cheesecake,” and it’s like, “Well, where did the cheesecake come from? You’re not supposed to have that in your house anyway,” so I think bubbling water is great. I’m not sure if Topo Chico has much in the way of minerals but I know the German “Gervolshesteiner” water, whatever, has a lot of magnesium. I think those things are great. It’s a nice way to break things up.

Nicki: It’s great with some lime juice.

Robb: Pretty good with some element in it but you’ve got to be careful because that shit will bubble over.

Nicki: Bubble over like a volcano.

Robb: Yeah. I can’t find anything really to fault with it, so yeah.

Nicki: No, and you don’t have to have it every couple days. You could have it every day.

Robb: We often do.

Nicki: As we often do.

Robb: And we’ve lived to tell the tale, thus far.

Nicki: Yeah, thus far. Thanks Bruce. Let’s see here, our next question is from Austin. “Robb, have you seen the study about a gluten enzyme? This is an enzyme that apparently neutralizes or has the potential to neutralize the inflammatory effects of gluten. I’d love to hear your thoughts on this. If you’ve talked about it in the podcast already, point me in a direction. Otherwise, what are your thoughts?”

Robb: Yeah, it’s interesting stuff. I guess you could say it’s neutralizing it. The aspergillus niger enzyme is a prolyl endopeptidase which has the ability to chop up the gluten protein. Gluten proteins and some similar proteins are very rich in proline and the way the structure is put together, most proteases … most of the enzymes that break down peptides and peptidases, proteases, they have a tough time getting in there and acting on gluten and similar proteins. It’s almost like a prion in a way. It’s just difficult to break down. What appears to be the case is that if you were celiac or someone …

Robb: See, this is where it gets a little bit tricky, if you have non-celiac gluten sensitivity, and so maybe your problem is wheat germ, a glutenin and not gluten. Then this may or may not really help you. It might help … I’m not sure about the efficacy of attacking wheat germ or glutenin versus gluten itself, but if you provide that enzyme and you get a pretty low dose, like what would be consistent with just kind of cross-contamination. You know, like a steak gets grilled on a grill that had some toast on it or something like that, it’s probably okay.

Robb: What it doesn’t allow you to do is as a celiac, go sit down and eat a gluten containing pizza and come away scot-free. So that’s one piece of the story, and it’s really interesting because one could … THere’s this whole story in the kind of gut microbiome and our ability to digest different things that is very dependent on the gut flora. So, there was a fantastic study. It was a clinical intervention in children with celiac disease. They demonstrated that they had villous atrophy. You know, the damage to the intestinal lining, and then they did a fecal transplant on these kids, ostensibly with microbes that have this prolyl endopeptidase that’s in them.

Robb: Never really 100% sure, because you have to actually sequence for the gene and not just the species, and all that type of stuff, but in theory, it had the potential hardware to do this, and I believe seven out of the 10 kids, upon subsequent gluten challenge, showed no villous atrophy after that, and no signs and symptoms of reactivity. So it is really interesting, and one could make the case that a lot of our ability to digest a wide variety of substances probably should be augmented from … excuse me, a healthy gut microbiome, which is ever more challenging.

Robb: With processed foods, we lose gut diversity. With antibiotics, we lose gut diversity, and it’s unclear how exactly you get those back. It may be that all of us are going to need to take a poop capsule that’s harvested from the one remaining person that’s healthy on the planet, and we need to do that once every six months or once a year or something like that, but, I mean, these gluten degrading enzymes have some efficacy. You can’t be a knucklehead in using them, and then there are some other approaches, like the fecal transplant, that show some really remarkable promise for people.

Nicki: Okay. Let’s see, our next question is from Charles on ancestral modes of consumption for psychoactives.

Robb: That’s a mouthful.

Nicki: “Hey Robb, I’m a never smoker, as my doctor calls it, and intend to stay that way, but this week I’m experimenting with a very low dose nicotine patch. Got 21 milligram clear patches and cut into eight to 12 pieces, one per day during daylight hours, intentionally avoiding the nicotine rush I found with gums and lozenges. Jury is still out overall, but so far it seems to help improve ADHD, intermittent fasting and persistent low mood.

Nicki: “But that got me thinking. For ancient hunter-gatherers, what would the usual modes of consumption be for such medicinal plants? Aside from smoking, ‘Hey, let’s light this stuff on fire and breathe deep.’ ‘Great idea, cough, cough, gag,’ which is indeed attested in the historical contact record. My guess is tobacco, coca and …” is that cat?

Robb: Mm-hmm (affirmative).

Nicki: “In their weaker, pre-agricultural breeds, would be chewed and spit. Maybe Mary Jane? Again, the weaker, natural version, would be an herb to go with fatty meats. Yerba mate and ordinary tea, we know, have been drunk in a hot water infusion. Then there’s coffee and chocolate, which are more recent. Maybe part of our modern problem with drug abuse isn’t the drug itself, but rather how it’s been bred and prepared incorrectly, much as it is with food. This is all speculation though. Have you given the matter any serious thought?”

Robb: Yeah, I’ve noodled on this a bit. I wouldn’t consider myself an ethnobotanist by any means, but have tinkered with psychoactive substances throughout my career and have found nicotine to be really beneficial for focus. It helps with some GI related issues. On this addiction story, I really should dig this up. Again, I forget where the study was performed, but it looked at addiction rates in … or addiction propensity for … This was not food. They were looking more at nicotine and cocaine and stuff like that, in indigenous peoples, and they also did some interesting experiments in animal models. What they found is that in the animal models, if the animals had a very enriched, engaged environment, as close as they could get to a legit free living, natural world, the tendency to want to go take a sip out of the cocaine laced water was kind of trivial.

Robb: The mice would check it out once in a while but it really wasn’t a big deal, whereas when the mice were bored and in a non-stimulating, enriched environment, they couldn’t get enough of this stuff. And so I think a lot of the tendency towards addiction of all kinds, whether it’s video games or food, although food acts in kind of a different way because there’s kind of an underlying survival mechanism there. You know, optimum foraging strategy plus palate fatigue, kind of overlapping, and then the fact that people really do engineer food to be more-

Nicki: Overeat.

Robb: Yeah, propensity to overeat, there’s maybe a little bit of a different story there, but by and large … And this is kind of a weird thing, because you can wax nostalgic about our hunter-gatherer past and you forget disease, infections, murder, tribal warfare. You know, infant mortality. There’s some super gnarly stuff, but also-

Nicki: Poisonous bugs.

Robb: Poisonous bugs, but there’s also studies within the Kung San, within the Hadza. These people are generally … they appear to be very happy and content. I remember there was a Huffington Post piece talking about a guy going to spend some time with the Hadza, and there was like an 11-year-old boy that was sent from the tribe to go meet this guy. When the guy met the boy, he said, “Hey, how long have you been waiting for me?” And he said, “Not long.” He was like, “Okay,” and then as they talked more, he said, “Well, how long were you there?” He’s like, “About four days.” The guy was like, “Well, that seems like a long time.” He’s like, “No, not particularly long. We didn’t know exactly when you would be here.”

Robb: For a modern person waiting four days, they would lose their fucking mind. I probably would, whereas … and again, you don’t want to overly romanticize this stuff, but there’s something that’s just different about being comfortable in your environment that … “I’m waiting for this guy and I’ve been here four days.” I don’t know how long it would have been considered long. Like a week, a month?

Nicki: Three weeks, yeah.

Robb: Yeah, I don’t know, but the kid was basically just kind of hanging out there, and that just speaks to a very different kind of mental state and processing and all that. There’s all this literature that suggests just being out in nature is very restorative to people. When I did the I, Caveman show, it was very difficult on a lot of levels, but one of the coolest things about it was that there was no multitasking. When you needed to do something, you did that one thing, because you couldn’t multi-task in this scenario. Like if you screwed something up, then it might take you twice as long, and I really went into that thing with a … which a lot of my castmates did not, but I really went into that with the mindset of, “What if this really was the way that I had to live the rest of my life? How do you play this game then?” It made you think about injury and-

Nicki: Feeding your family.

Robb: Feeding your family and stuff like that, and so you really had to focus, so I think so much of this kind of addiction story is really kind of a malaise with modern living. It’s interesting because specialization has allowed us to … Matt Ridley, The Rational Optimist book is amazing. It talks about how specialization has arguably allowed us to improve our standard of living and, in theory, work less hard even though we seem to be working ever harder and longer hours and all this stuff in the quest for the accumulation of stuff, and you’ve just been reading Mark Manson’s book …

Nicki: Everything Is …

Robb: Thought.

Nicki: Thought. It was great.

Robb: He touches on a lot of this stuff. Do you have any thoughts around this?

Nicki: I mean, just to tie into what you’re saying, he just talks about … He actually does a really interesting job of explaining child versus adolescent versus adult psychology, and the desire as a child to only seek out pleasure and avoid pain … Well, actually, all people do this, but as you age and you go through adolescence, you learned kind of how to bargain and negotiate around things, but then the adult does things just because it’s right to do. He also makes the point that one of our big problems in society is that very few people are reaching-

Robb: Adult.

Nicki: Adulthood, regardless of your chronological age. This kind of psychological distinction, not many people are actually reaching that.

Robb: And there’s a-

Nicki: But we’re consumed with distracting ourselves, and marketing and all of this stuff, it’s all about distractions and an addiction to something is also … It’s sort of keeping you-

Robb: To tie into this, Jocko Willink talks about discipline is freedom, and to some degree, this thing of doing something because it’s the right thing, not because you’re acting like a child or an adolescent, there’s a certain freedom in that because the tyranny of options kind of disappears. It’s like if you’re going to get up and you’re going to work out and you’re going to do that by hell or high water, then there’s … just the tyranny of options kind of disappears. You don’t have to spin out about, “Oh, do I do this? Do I do that?” You just do it.

Robb: And not to get too far field, but Nicki and I were talking about the Mark Manson book and I mentioned that this … Hopefully I can actually tie this back in and make sense of it and not sound like we’re on an acid trip right now, but one of the main distinctions between modern dogs and wolves is that modern dogs stop their cognitive development in an adolescent stage and that’s what makes them docile and subservient more easily than humans, and this is why wolves make very dodgy pets, because they grow into adults and they’ve got their own kind of agency in a way that dogs don’t have that, and so this is a whole interesting thing, too, that I think lacking the sense of agency and the sense of purpose in life can be very challenging. The monotony of life, of benefiting from specialization but at the same time just like, “What, I’m going to do this thing for another 30 years?”

Robb: Like, I really enjoy doing all this health related stuff, but some days I’m kind of like, “Do I really want to keep doing this? Do I want to deal with knuckleheads on the internet just nitpicking every little detail but then contributing nothing to the process?” And there’s a whole kind of internal thing that I need to do with that to keep motoring along with it, but it’s interesting, and again, we maybe got a little bit far field on this, but my sense in digging into this stuff is that the addictive qualities of so many substances seems to be more an outgrowth of a life that’s just not very fulfilling. Although I might put alcohol in a different category.

Robb: Where alcohol has gone, it tends to really screw up societies, but it’s an agricultural product, and so it’s interesting. I don’t know about how marijuana and all this other stuff kind of fits into that, but it is interesting that addiction tends to be lower in both animals and humans that have an enriched, engaged environment and some of enrichment and engagement is actually this process of becoming an adult with a sense of agency and purpose and to some degree, some discipline, and some something that matters to you. For some people it’s kind of religious purpose, for other people it’s different things, but I think that all of those tend to fill kind of a psychic void that we’re otherwise trying to pile in with buying stuff that we don’t really need or different substances that kind of take us out of the moment, stuff like that. But, good question, and really interesting stuff.

Nicki: Well, and Mark makes the point, too, that there’s just pain that’s inevitable as part of life, but one of the things that we as humans have the ability to do is choose your pain. It’s not like in hunter-gatherer days or when there was a big plague or famine. Life sucked. There was a lot of shit that happened that you really couldn’t choose otherwise, whereas now if you have a crappy job, you can say, “I’ve had enough of this job,” and you can usually get another one or change your circumstance in some way. You can choose to go the gym and have some period of pain while you’re working out, or you can choose to sit on the couch and binge on Netflix and have the pain of your body deteriorating under you. So, there’s choices. Pain is a part of life but you can choose …

Robb: Other options. Again, I don’t know-

Nicki: This is super off topic.

Robb: Maybe a little off topic, but it’s actually kind of interesting to me because it’s not protein, carbs, fat, so we’ll talk a little bit more about it. You turned me on to Emily Fletcher’s Stress Less, Achieve More, the meditation book. Just life changing thing, we’ve talked about it multiple times on the podcast. I keep bringing it up because it’s changed my life, and I am very grateful and want other people to get in and maybe give it a shot and see what it can do for them, but a fascinating outgrowth of doing this daily meditation practice, which I’ve tried a zillion different things. None of it stuck. I don’t know if it was the right place, the right time or just Emily laid this stuff out in a way that was appealing to me, but the long and short of it, this is just kind of an interesting aside, but I’ve found just the interaction upon social media to be almost repugnant at this point, now that I’m doing this-

Nicki: Meditation?

Robb: Meditation stuff. I love interacting with people, but I find that I would much prefer being in … like I’d go over to the keto gains Facebook private group or I’m on the Henry Akins Facebook private group, just where before I would just kind of crack out and scroll through the feed. “Oh, there’s a hot chick. Oh, there’s somebody working out.” I can’t stand that now.

Nicki: You avoid it.

Robb: I just avoid it, which is kind of cool. It’s actually freed up some time, and I don’t even think I was that bad relative on the spectrum, but I was devoting some time to that. Now it’s not just I don’t devote time to that, it is like a rash that I get, even contemplating doing that. So that’s a whole interesting thing, and it’s like have I changed/ Have I enriched my life because the meditation makes me appreciate the moment more so that not only I don’t want that other stuff, but that distraction-

Nicki: Well, the scrolling is also an addiction.

Robb: It is an addiction, and I just notice it in a way now where I’m like, “I don’t like this at all. I don’t want it in my experience at all,” and it’s a very intriguing thing because a big chunk of the reach that we will have with this very podcast is going to go out via social media channels like Instagram, which are predicated on this whole thing, so it’s an interesting experience for me and I’m, again, trying to figure out how I navigate that so that I can continue to provide value to people, but do it in a way that doesn’t make me just disgusted with my life. I sit there and I think, “Well, gosh, I haven’t done a shirtless selfie in a while, so I guess I should do that, because you get a ton of fanfare and more people follow you and ostensibly you’ll be able to sell more shit to them and everything.”

Robb: Then I’m just kind of like, “Fuck that, I’m not doing that. I’m going to have a conversation with my wife about some questions that people cared enough to write them and send them to us and hopefully get some value add from it.” So it’s interesting, but that is kind of … I think was arguably an addictive feature of my life, where I would check … You know, you get up in the morning, it’s like, “Well, I’ve got to go do my business.” Grab your phone so you can occupy that time while scrolling Facebook or Instagram, and it’s like, I just can’t even contemplate doing that now, you know? So it’s-

Nicki: Another perk to meditating.

Robb: Yeah, yeah. Anything else we can beat that one to death with?

Nicki: I don’t know. Charles, thanks for the question.

Robb: Yeah, Charles is like, “Oh my God, that’s the last question I ever ask.”

Nicki: I don’t know that we answered it.

Robb: Yeah.

Nicki: Okay. Let’s see, our next question is from Leo on vegan vitamin D3. “Hi Robb. I just wanted to ask, how do they make vegan vitamin D3 supplements?” Vitamin D3 is a cholecalciferol … as cholecalciferol is an animal product and it is created from cholesterol, isn’t it? How do lichens or other sources produce it? Is it the same form? Is it bioavailable in the same way?

Robb: Oh man, I should’ve done a little bit more digging on this, but you can … So for mushrooms, particularly mushrooms that get exposed to UV light, will produce D2, I believe, which doesn’t work as well as D3 but can be inter-converted to a degree, and some of these other supplements, they may just take the vegan source, like D2, and then tweak them to be D3, but it’s interesting. You know, like DHA, even though we usually associate that with an animal based form, ultimately its main origin is from algae, and so certain types of algae are quite rich in DHA, so there are some of these things that, again, we usually ascribe to just being kind of an animal source that can be plant sourced.

Nicki: Okay. That was a short one to make up for the long, rambling response to Charles. Let’s see. Okay, our final question this week is from Keenan. Gut dysbiosis concerns on keto. “Dear Robb, I appreciate very much your non-dogmatic approach when it comes to tackling information regarding very low carb and keto dietary approaches, i.e. who are you? What are your performance needs? Are you sick and busted up? A hard charging athlete? Et cetera. That’s why I feel you’re the best person to ask about this, as you aren’t inherently biased.” That’s a very nice compliment.

Robb: Very nice compliment.

Nicki: “I have a family history of cancer, depression, mental illnesses, addiction and adult ADHD. I haven’t been diagnosed with any of these issues, though I definitely deal with unevenness in mood and focus. Besides my interest in preventing any future health issues for which I might be at risk, I’ve found that a very low carb, high fat diet just seems to suit my brain the best. I’m less irritable and anxious, my sex drive is fine, and most importantly for me, my focus and attention is just totally on point.

Nicki: “I’ve tried a multitude of eating styles, but very low carb is the only one that finds me springing out of bed in the morning with the birds chirping and excitement to get to work each day. I call it nature’s Adderall, except I don’t have any crazy stim-mania. The only thing holding me back from maintaining this approach is a nagging worry about the hypothetical implications of long term, very low carb as it pertains to GI microbiome diversity, potential dysbiosis risks, mucin production, thyroid problems, et cetera.

Nicki: I’ve read as much as I can find from the experts I tend to trust in this field like Attia and D’Agostino but I’ve yet to find anything that definitively quells my worry of causing some sort of damage from which it might be difficult to come back. Do you think the long term risks might be overblown? I do take Prescript-Assist and raw potato starches, potential mitigators, but I don’t know if very low carb is taking a step or two back from my gut bugs, and I’m very concerned about treating them well.

Nicki: “I always suspected gut problems being at the root of my late father’s alcoholism and his myriad of inflammatory problems. Some of these worries have prevented me from staying in keto for longer than about a month at a time. Every time I start phasing a larger amount of carbs back in, however, there’s a mild and annoying accompanying brain fog and up/down cycle seemingly irrelevant of the dietary source.

Nicki: “I understand that these questions get vetted and you’re busy, so no worries if this one doesn’t make the cut. I sincerely appreciate everything you and your team have done for my health and the health of my family, as well as the awareness you’re raising regarding even larger political issues we’re facing. Sincerely, Keenan.”

Robb: Awesome. Awesome. It’s nice to know that what we’re doing matters, even if it’s one person. Man, so I guess first out of the gate, even after all that praise, I don’t think I’m going to have a definitive answer to this, and so it’s a complex topic and I have to say it’s been an interesting ride for me because even though I have been primarily known as the paleo guy, I was the paleo guy that always leaned much towards the low carb side of things, and man, I tried and tried and tried to get the kind of Boyd Eaton, Loren Cordain ratios of paleo to work and it just really didn’t work for me. I didn’t feel good, I had gut issues, brain fog seemed to be up and down.

Robb: I tried every iteration of the stuff, and then smart people like Paul Jaminet raised these questions about ketosis being problematic long term. Like the loss of the mucin layer in the gut because of lack of dietary carbohydrate and the gut bacteria would say, “Well, if you’re not going to feed me, I’m going to eat the gut lining,” and then you lose this kind of … effectively like a mucus layer that is the real barrier between your body and the feces that is moving through it. There’s a mucus kind of layer there, and so I tried resistant starches and safe starches, and man, I really gave it the old college go and I just felt terrible on it.

Robb: I tried everything. I did the potato starch and I feel okay for a couple days and then it just absolutely crushed me, and I think we’ve talked about a couple of times the Sonenberg lab, and they have some concerns around mono-cropping your gut microbiome around one type of fermentable carbohydrate. So if you were to supplement with something, Dr. Perlmutter has a product through Garden of Life?

Nicki: Garden of Life.

Robb: That is a super diverse fiber blend. It has citrus peel and acacia root and all this stuff. If I were going to do something, I would probably do something like that, that has kind of a broader spectrum kind of deal, but there have only been-

Nicki: I think you said before, too, swapping it out. Like doing some of the-

Robb: Yeah, rotating.

Nicki: Yeah, rotating it, so you’re not doing the same-

Robb: Same thing all the time. Yeah, I think that makes some sense, and again, I would just kind of pressure test it for do you look, feel, perform better and all that type of stuff. Particularly when you have this baseline of feeling really, really good when you’re on very low carb and then feeling significantly not good when you’re not. It is a really interesting question, though, you know. Is there some … something that we’re giving up down the road for some gain that we have now? And I just don’t know that anybody can answer that. There are some preliminary studies that suggest that very low carb diets, although they change the gut microbiota, they don’t necessarily change them in a completely dysfunctional way.

Robb: There’s some pluses and minuses but some of the way that the gut changes would generally be associated with beneficial flora, but even some of the ones that are considered to be not as beneficial, the researchers acknowledge that within the context of a low carb diet, it may not matter. Things may change in that scenario, and again, for most people, we see improvements in blood lipids and blood glucose control. Not everybody across the board, but by and large we tend to see that, and something that’s frequently forgotten in this story is that if you construct a low carb diet properly, things like artichokes and avocados and asparagus and stuff like that, you can get a remarkable amount of fermentable fiber and very low glycemic load.

Robb: So I’ve kind of had this notion that … try to eat your way out of ketosis using very low glycemic, low carbohydrates which means that you’re just going to be eating a ton of [inaudible 00:30:59], but Keenan, I appreciate the kind words and the faith that you have in us on this, but at the end of the day, I don’t think that anybody has been able to put a definitive pin on this, because I think to some degree it depends on the person, depends on the circumstance. I tell you, it’s really fascinating, some of the research around, say like the carnivore diet, that is interesting, and ketosis in general …

Robb: So, one of the big benefits that are sold around fermentable carbohydrate is that we release butyrate and propionate and malonate and these short chain saturated fats, which is super cool. They appear to have these great signaling properties and whatnot, and they’re ostensibly feeding some of the gut microbiota and also the cells lining the epithelial cells and what have you, but what’s interesting is in the state of ketosis, betahydroxybutirate, which is just a slightly modified version of butyrate, it translocates into the gut and it feeds the gut microbiota in the epithelial cells, so that’s a whole interesting thing that nobody was really considering, nobody was talking about. So maybe the endogenous state of ketosis is feeding the gut in a different way.

Robb: Then the real mindblower flew by me not that long ago. A whole bunch of the amino acids can be fermented or converted into the short chain saturated fats and are and tend to be preferentially driven that direction in a low carb environment. So, the more we scratch around this stuff … Man, there was a paper that I was reading just a few days ago and it made this case that the most important thing that you need to do, like where mistakes occur in science is on the first page, in the first paragraph, in the assumptions.

Robb: If the assumptions are wrong, then the whole thing goes completely sideways, and this is where I think this evolutionary health, ancestral health, paleo diet model is incredibly powerful as a hypothesis generating tank, but then we need to go out and then tinker and fiddle and see what the results are and whatnot, and most of the big gas, most of the big mistakes that have kind of occurred there, were an outgrowth of wrong assumptions, and it’s not because people are bad but because you had an idea and you pressure test it and it just doesn’t stand up to scrutiny. Your hypothesis ends up being false or there’s some other nuance to it or something like that.

Robb: One thing that comes to mind is Stefan Lindeberg idea around dietary lectins and their potentially causal role in metabolic syndrome. He has the whole Kitava study that he talks about this, and it’s really beautifully done, because he starts with kind of a anthropological observation. People in the West have rates of diseases that are different than this kind of aboriginal culture. Then he does an epidemiological study. Then he does a study in animals, so he’s got an animal model, and then he does a study in humans. The thing is very consistent and it really makes a case that these dietary lectins could be the underlying problem.

Robb: But then a paper came out that suggested that a cellular carbohydrate, refined carbohydrate, is actually the driver for all of this modern Western metabolic syndrome type stuff, and that fits all this story too. There was a great question asked around this, but it was asked in a way that wasn’t specific enough to delineate whether lectins are the cause or whether acellular carbohydrate was the cause, or it may be a combination of both, or in some people it may be lectins and in another people it may be a dense … a cellular carbohydrate.

Robb: So, where we start with assumptions is a really important piece to this whole story, and again, I kind of side with some folks like Dr. Shawn Baker. We can get so out in the weeds with mechanisms and mTOR and all this stuff, and I think it just ends up being kind of bull shit at some point. We know for a fact that if we just don’t overeat, if we exercise, if we sleep well, if we’re generally feeling good, that good things are going to happen, and it’s difficult to do anything else that’s going to be any better for us, you know? And so that’s kind of where … and maybe I’m saying all this stuff to make myself feel better, because I’m in a very similar situation. I tend to feel my best when I’m at that kind of Perry ketogenic level and I’ve tinkered with that and found that I feel even better when my protein intake is higher.

Robb: I’ve even kind of foregone a lot of the vegetable intake that I used to do because I noticed that my digestion was even better with certain types and the removal of others and making sure it’s definitely cooked. So really focusing on that clinical outcome of do I look, feel and perform better, has been my primary driver.

Nicki: Okay. Awesome. I think that was our final question this week.

Robb: Sweet. Anything else we need to tell people about?

Nicki: I don’t think so. I hope everybody’s having an awesome summer.

Robb: Indeed, indeed. Stay hydrated with drink elements and-

Nicki: Send us your questions at RobbWolf.com On the contact page.

Robb: And still, I think, at least for a while most of my activity on social media is going to be over at Instagram. Might have some interesting developments around that topic here in the not too distant future, so, yep.

Nicki: All right guys.

Robb: Take care.

Nicki: Thank you.

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  from http://robbwolf.com/2019/08/02/episode-438-qa-with-robb-nicki-31/ from https://myfunweightloss.blogspot.com/2019/08/episode-438-q-with-robb-nicki-31.html

[myfunweightloss]

It’s time for Episode 438, Q&A #31!

Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

If you want to see the video for this podcast, be sure to check out our YouTube channel.

  Show Notes:

  1. Is Carbonated Water Okay? [1:41]

Brice says:

Just listened to Wired To Eat and loved it. I’m not too far off from this diet, am pretty “fit”, but too frequently make exceptions which I think are totally sabotaging my efforts.

I’m still curious about your thoughts on carbonated water without added colors and flavors – like Topo Chico, Croix, Perrier, etc. I have one of these every couple days.. more as a treat than anything.

  2. Have You Seen This Gluten Enzyme Study? [3:40]

Austin says:

http://suppversity.blogspot.com/2015/06/the-gluten-solution-aspergillus-niger.html

This is an enzyme that apparently neutralizes (or has the potential to) the inflammatory effects of gluten. I’d love to hear your thoughts on this. If you’ve talked about it in a podcast already could you point me in the direction of finding it. If you haven’t talked about it, could you include it in an upcoming podcast?

Thanks, Austin

  3. Ancestral Consumption of Psychoactives? [7:42]

Charles says:

Hey there Robb!

I’m a “never smoker” as my doctor calls it and intend to stay that way, but this week I’m experimenting with very low dose nicotine patch.  Got 21mg clear patches and cut into 8 to 12 pieces, one per day during daylight hours. Intentionally avoiding the nicotine rush I’ve found with gums and lozenges.  Jury is still out overall, but so far it seems to help improve ADHD, intermittent fasting, and persistent low mood.

But that got me to thinking:  For ancient hunter-gatherers, what would the usual modes of consumption be for such “medicinal” plants?  Aside from smoking (“hey let’s light this stuff on fire and breathe deep! great idea! cough cough gag”) which is indeed attested in the historical contact record…  My guess is tobacco, coca, and khat in their weaker pre-agricultural breeds would be chewed and spit. Maybe Mary Jane (again, the weaker natural version) would be an herb to go with fatty meats.  Yerba mate and ordinary tea we know have been drunk in a hot water infusion. Then there’s coffee and chocolate which are more recent…

Maybe part of our modern problem with drug abuse isn’t the drug itself, but rather how it’s been bred and prepared incorrectly.  Much as it is with food. This is all speculation though. Have you given the matter any serious thought?

  4. Vegan Vitamin D3? [23:36]

Leonardo says:

Hi Robb,

I just wanted to ask how do they make VEGAN vitamin D3 supplements?

Vitamin D3 as cholecalciferol is an animal product and it is created from cholesterol, isn’t it?

How do lichens or other sources produce it? Is it the same form? Is it bioavailable in the same way?

Thanks for everything you do, I appreciate your work,

Leo

  5. Gut Dysbiosis Concerns on Keto? [25:06]

Keenan says:

Dear Robb,

I appreciate very much your non-dogmatic approach when it comes to tackling information regarding VLC and keto dietary approaches (ie who are you, what are your performance needs, are you sick and busted up, a hard charging athlete, etc). That’s why I feel you’re the best person to ask about this, as you aren’t inherently biased.

I have a family history of cancer, depression, mental illnesses, addiction, and adult ADHD.  I haven’t been diagnosed with any of these issues, though I definitely deal with unevenness in mood and focus.  Besides my interest in preventing any future health issues for which I might be at risk, I’ve found that a very low carb, high fat diet just seems to suit my brain the best.  I’m less irritable and anxious, my sex drive is fine, and most importantly for me, my focus and attention is just totally on-point. I’ve tried a multitude of eating styles but VLC is the only one that finds me springing out of bed in the morning with the birds chirping and excitement to get to work each day. I call it “natures adderall” except I don’t have any crazy stim-mania.

The only thing holding me back from maintaining this approach is a nagging worry about the hypothetical implications of long term VLC, as it pertains to GI microbiome diversity, potential dysbiosis risks, mucin production, thyroid problems, etc.  I’ve read as much as I can find from the experts I tend to trust in this field (Attia, D’agostino) but I’ve yet to find anything that definitevly quells my worry of causing some sort of damage, from which it might be difficult to come back. 

Do you think the long terms risks might be overblown? I do take prescript-assist and raw potato starch as potential mitigators, but I don’t know if VLC is taking a step or two back for my gut bugs, and I’m very concerned about treating them well.  I always suspected gut problems being at the root of my late father’s alcoholism and his myriad of inflammatory problems. Some of these worries have prevented me from staying in keto for longer than about a month at a time. Every time I start phasing a larger amount of carbs back in, however, there’s a mild and annoying accompanying brain fog and up/down cycle, seemingly irrelevant of the dietary source.

I understand that these questions get vetted and you’re busy, so no worries if this doesn’t make the cut.  I sincerely appreciate everything you and your team have done for the health of my family and myself, as well as the awareness you’re raising regarding even larger political issues we’re facing.

Sincerely,

Keenan LeVick

  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)

Robb: Howdy, wife.

Nicki: Hello, hubs.

Robb: Seems like I’ve seen you here before.

Nicki: Once or twice.

Robb: Yep. Anything new? Anything exciting? Got anything to share?

Nicki: Just no, moving is a B-I-T-C-H and just getting all of our to-dos done. It’s just a process.

Robb: Indeed it is.

Nicki: Like they say, you chop wood, carry water.

Robb: Yeah.

Nicki: Got to get her done.

Robb: Indeed. I guess with that we’ll get this podcast done.

Nicki: Okay. Let’s see.

Robb: Most awkward start to a podcast ever.

Nicki: Always, always, we’ll win that award. Okay. Our question to kick this week off is from Bryce on the topic of carbonated water. Bryce says, “I just listened to Wired To Eat and loved it. I’m not too far off from this diet. I’m pretty fit, but too frequently I make exceptions which I think are totally sabotaging my efforts. I’m still curious about your thoughts on carbonated water without added colors and flavors like Topo Chico, La Croix …”

Robb: La Crotch.

Nicki: La Crotch, that’s what we call it.

Robb: It’s still good stuff, but …

Nicki: “Perrier, et cetera. I have one of these every couple days, more as a treat than anything. Robb, what do you think about Topo Chico and other non-flavored, carbonated waters?”

Robb: You know, when I contemplate the potentiality bordering on certitude of the implosion of civilization, two things I’m very concerned with. One is how will I get coffee? And two, how will I get bubbly water? So, I mean, as far as derailing something, every once in a while you hear something that’s like, “Oh, I had bubbly water and then I had to eat a whole cheesecake,” and it’s like, “Well, where did the cheesecake come from? You’re not supposed to have that in your house anyway,” so I think bubbling water is great. I’m not sure if Topo Chico has much in the way of minerals but I know the German “Gervolshesteiner” water, whatever, has a lot of magnesium. I think those things are great. It’s a nice way to break things up.

Nicki: It’s great with some lime juice.

Robb: Pretty good with some element in it but you’ve got to be careful because that shit will bubble over.

Nicki: Bubble over like a volcano.

Robb: Yeah. I can’t find anything really to fault with it, so yeah.

Nicki: No, and you don’t have to have it every couple days. You could have it every day.

Robb: We often do.

Nicki: As we often do.

Robb: And we’ve lived to tell the tale, thus far.

Nicki: Yeah, thus far. Thanks Bruce. Let’s see here, our next question is from Austin. “Robb, have you seen the study about a gluten enzyme? This is an enzyme that apparently neutralizes or has the potential to neutralize the inflammatory effects of gluten. I’d love to hear your thoughts on this. If you’ve talked about it in the podcast already, point me in a direction. Otherwise, what are your thoughts?”

Robb: Yeah, it’s interesting stuff. I guess you could say it’s neutralizing it. The aspergillus niger enzyme is a prolyl endopeptidase which has the ability to chop up the gluten protein. Gluten proteins and some similar proteins are very rich in proline and the way the structure is put together, most proteases … most of the enzymes that break down peptides and peptidases, proteases, they have a tough time getting in there and acting on gluten and similar proteins. It’s almost like a prion in a way. It’s just difficult to break down. What appears to be the case is that if you were celiac or someone …

Robb: See, this is where it gets a little bit tricky, if you have non-celiac gluten sensitivity, and so maybe your problem is wheat germ, a glutenin and not gluten. Then this may or may not really help you. It might help … I’m not sure about the efficacy of attacking wheat germ or glutenin versus gluten itself, but if you provide that enzyme and you get a pretty low dose, like what would be consistent with just kind of cross-contamination. You know, like a steak gets grilled on a grill that had some toast on it or something like that, it’s probably okay.

Robb: What it doesn’t allow you to do is as a celiac, go sit down and eat a gluten containing pizza and come away scot-free. So that’s one piece of the story, and it’s really interesting because one could … THere’s this whole story in the kind of gut microbiome and our ability to digest different things that is very dependent on the gut flora. So, there was a fantastic study. It was a clinical intervention in children with celiac disease. They demonstrated that they had villous atrophy. You know, the damage to the intestinal lining, and then they did a fecal transplant on these kids, ostensibly with microbes that have this prolyl endopeptidase that’s in them.

Robb: Never really 100% sure, because you have to actually sequence for the gene and not just the species, and all that type of stuff, but in theory, it had the potential hardware to do this, and I believe seven out of the 10 kids, upon subsequent gluten challenge, showed no villous atrophy after that, and no signs and symptoms of reactivity. So it is really interesting, and one could make the case that a lot of our ability to digest a wide variety of substances probably should be augmented from … excuse me, a healthy gut microbiome, which is ever more challenging.

Robb: With processed foods, we lose gut diversity. With antibiotics, we lose gut diversity, and it’s unclear how exactly you get those back. It may be that all of us are going to need to take a poop capsule that’s harvested from the one remaining person that’s healthy on the planet, and we need to do that once every six months or once a year or something like that, but, I mean, these gluten degrading enzymes have some efficacy. You can’t be a knucklehead in using them, and then there are some other approaches, like the fecal transplant, that show some really remarkable promise for people.

Nicki: Okay. Let’s see, our next question is from Charles on ancestral modes of consumption for psychoactives.

Robb: That’s a mouthful.

Nicki: “Hey Robb, I’m a never smoker, as my doctor calls it, and intend to stay that way, but this week I’m experimenting with a very low dose nicotine patch. Got 21 milligram clear patches and cut into eight to 12 pieces, one per day during daylight hours, intentionally avoiding the nicotine rush I found with gums and lozenges. Jury is still out overall, but so far it seems to help improve ADHD, intermittent fasting and persistent low mood.

Nicki: “But that got me thinking. For ancient hunter-gatherers, what would the usual modes of consumption be for such medicinal plants? Aside from smoking, ‘Hey, let’s light this stuff on fire and breathe deep.’ ‘Great idea, cough, cough, gag,’ which is indeed attested in the historical contact record. My guess is tobacco, coca and …” is that cat?

Robb: Mm-hmm (affirmative).

Nicki: “In their weaker, pre-agricultural breeds, would be chewed and spit. Maybe Mary Jane? Again, the weaker, natural version, would be an herb to go with fatty meats. Yerba mate and ordinary tea, we know, have been drunk in a hot water infusion. Then there’s coffee and chocolate, which are more recent. Maybe part of our modern problem with drug abuse isn’t the drug itself, but rather how it’s been bred and prepared incorrectly, much as it is with food. This is all speculation though. Have you given the matter any serious thought?”

Robb: Yeah, I’ve noodled on this a bit. I wouldn’t consider myself an ethnobotanist by any means, but have tinkered with psychoactive substances throughout my career and have found nicotine to be really beneficial for focus. It helps with some GI related issues. On this addiction story, I really should dig this up. Again, I forget where the study was performed, but it looked at addiction rates in … or addiction propensity for … This was not food. They were looking more at nicotine and cocaine and stuff like that, in indigenous peoples, and they also did some interesting experiments in animal models. What they found is that in the animal models, if the animals had a very enriched, engaged environment, as close as they could get to a legit free living, natural world, the tendency to want to go take a sip out of the cocaine laced water was kind of trivial.

Robb: The mice would check it out once in a while but it really wasn’t a big deal, whereas when the mice were bored and in a non-stimulating, enriched environment, they couldn’t get enough of this stuff. And so I think a lot of the tendency towards addiction of all kinds, whether it’s video games or food, although food acts in kind of a different way because there’s kind of an underlying survival mechanism there. You know, optimum foraging strategy plus palate fatigue, kind of overlapping, and then the fact that people really do engineer food to be more-

Nicki: Overeat.

Robb: Yeah, propensity to overeat, there’s maybe a little bit of a different story there, but by and large … And this is kind of a weird thing, because you can wax nostalgic about our hunter-gatherer past and you forget disease, infections, murder, tribal warfare. You know, infant mortality. There’s some super gnarly stuff, but also-

Nicki: Poisonous bugs.

Robb: Poisonous bugs, but there’s also studies within the Kung San, within the Hadza. These people are generally … they appear to be very happy and content. I remember there was a Huffington Post piece talking about a guy going to spend some time with the Hadza, and there was like an 11-year-old boy that was sent from the tribe to go meet this guy. When the guy met the boy, he said, “Hey, how long have you been waiting for me?” And he said, “Not long.” He was like, “Okay,” and then as they talked more, he said, “Well, how long were you there?” He’s like, “About four days.” The guy was like, “Well, that seems like a long time.” He’s like, “No, not particularly long. We didn’t know exactly when you would be here.”

Robb: For a modern person waiting four days, they would lose their fucking mind. I probably would, whereas … and again, you don’t want to overly romanticize this stuff, but there’s something that’s just different about being comfortable in your environment that … “I’m waiting for this guy and I’ve been here four days.” I don’t know how long it would have been considered long. Like a week, a month?

Nicki: Three weeks, yeah.

Robb: Yeah, I don’t know, but the kid was basically just kind of hanging out there, and that just speaks to a very different kind of mental state and processing and all that. There’s all this literature that suggests just being out in nature is very restorative to people. When I did the I, Caveman show, it was very difficult on a lot of levels, but one of the coolest things about it was that there was no multitasking. When you needed to do something, you did that one thing, because you couldn’t multi-task in this scenario. Like if you screwed something up, then it might take you twice as long, and I really went into that thing with a … which a lot of my castmates did not, but I really went into that with the mindset of, “What if this really was the way that I had to live the rest of my life? How do you play this game then?” It made you think about injury and-

Nicki: Feeding your family.

Robb: Feeding your family and stuff like that, and so you really had to focus, so I think so much of this kind of addiction story is really kind of a malaise with modern living. It’s interesting because specialization has allowed us to … Matt Ridley, The Rational Optimist book is amazing. It talks about how specialization has arguably allowed us to improve our standard of living and, in theory, work less hard even though we seem to be working ever harder and longer hours and all this stuff in the quest for the accumulation of stuff, and you’ve just been reading Mark Manson’s book …

Nicki: Everything Is …

Robb: Thought.

Nicki: Thought. It was great.

Robb: He touches on a lot of this stuff. Do you have any thoughts around this?

Nicki: I mean, just to tie into what you’re saying, he just talks about … He actually does a really interesting job of explaining child versus adolescent versus adult psychology, and the desire as a child to only seek out pleasure and avoid pain … Well, actually, all people do this, but as you age and you go through adolescence, you learned kind of how to bargain and negotiate around things, but then the adult does things just because it’s right to do. He also makes the point that one of our big problems in society is that very few people are reaching-

Robb: Adult.

Nicki: Adulthood, regardless of your chronological age. This kind of psychological distinction, not many people are actually reaching that.

Robb: And there’s a-

Nicki: But we’re consumed with distracting ourselves, and marketing and all of this stuff, it’s all about distractions and an addiction to something is also … It’s sort of keeping you-

Robb: To tie into this, Jocko Willink talks about discipline is freedom, and to some degree, this thing of doing something because it’s the right thing, not because you’re acting like a child or an adolescent, there’s a certain freedom in that because the tyranny of options kind of disappears. It’s like if you’re going to get up and you’re going to work out and you’re going to do that by hell or high water, then there’s … just the tyranny of options kind of disappears. You don’t have to spin out about, “Oh, do I do this? Do I do that?” You just do it.

Robb: And not to get too far field, but Nicki and I were talking about the Mark Manson book and I mentioned that this … Hopefully I can actually tie this back in and make sense of it and not sound like we’re on an acid trip right now, but one of the main distinctions between modern dogs and wolves is that modern dogs stop their cognitive development in an adolescent stage and that’s what makes them docile and subservient more easily than humans, and this is why wolves make very dodgy pets, because they grow into adults and they’ve got their own kind of agency in a way that dogs don’t have that, and so this is a whole interesting thing, too, that I think lacking the sense of agency and the sense of purpose in life can be very challenging. The monotony of life, of benefiting from specialization but at the same time just like, “What, I’m going to do this thing for another 30 years?”

Robb: Like, I really enjoy doing all this health related stuff, but some days I’m kind of like, “Do I really want to keep doing this? Do I want to deal with knuckleheads on the internet just nitpicking every little detail but then contributing nothing to the process?” And there’s a whole kind of internal thing that I need to do with that to keep motoring along with it, but it’s interesting, and again, we maybe got a little bit far field on this, but my sense in digging into this stuff is that the addictive qualities of so many substances seems to be more an outgrowth of a life that’s just not very fulfilling. Although I might put alcohol in a different category.

Robb: Where alcohol has gone, it tends to really screw up societies, but it’s an agricultural product, and so it’s interesting. I don’t know about how marijuana and all this other stuff kind of fits into that, but it is interesting that addiction tends to be lower in both animals and humans that have an enriched, engaged environment and some of enrichment and engagement is actually this process of becoming an adult with a sense of agency and purpose and to some degree, some discipline, and some something that matters to you. For some people it’s kind of religious purpose, for other people it’s different things, but I think that all of those tend to fill kind of a psychic void that we’re otherwise trying to pile in with buying stuff that we don’t really need or different substances that kind of take us out of the moment, stuff like that. But, good question, and really interesting stuff.

Nicki: Well, and Mark makes the point, too, that there’s just pain that’s inevitable as part of life, but one of the things that we as humans have the ability to do is choose your pain. It’s not like in hunter-gatherer days or when there was a big plague or famine. Life sucked. There was a lot of shit that happened that you really couldn’t choose otherwise, whereas now if you have a crappy job, you can say, “I’ve had enough of this job,” and you can usually get another one or change your circumstance in some way. You can choose to go the gym and have some period of pain while you’re working out, or you can choose to sit on the couch and binge on Netflix and have the pain of your body deteriorating under you. So, there’s choices. Pain is a part of life but you can choose …

Robb: Other options. Again, I don’t know-

Nicki: This is super off topic.

Robb: Maybe a little off topic, but it’s actually kind of interesting to me because it’s not protein, carbs, fat, so we’ll talk a little bit more about it. You turned me on to Emily Fletcher’s Stress Less, Achieve More, the meditation book. Just life changing thing, we’ve talked about it multiple times on the podcast. I keep bringing it up because it’s changed my life, and I am very grateful and want other people to get in and maybe give it a shot and see what it can do for them, but a fascinating outgrowth of doing this daily meditation practice, which I’ve tried a zillion different things. None of it stuck. I don’t know if it was the right place, the right time or just Emily laid this stuff out in a way that was appealing to me, but the long and short of it, this is just kind of an interesting aside, but I’ve found just the interaction upon social media to be almost repugnant at this point, now that I’m doing this-

Nicki: Meditation?

Robb: Meditation stuff. I love interacting with people, but I find that I would much prefer being in … like I’d go over to the keto gains Facebook private group or I’m on the Henry Akins Facebook private group, just where before I would just kind of crack out and scroll through the feed. “Oh, there’s a hot chick. Oh, there’s somebody working out.” I can’t stand that now.

Nicki: You avoid it.

Robb: I just avoid it, which is kind of cool. It’s actually freed up some time, and I don’t even think I was that bad relative on the spectrum, but I was devoting some time to that. Now it’s not just I don’t devote time to that, it is like a rash that I get, even contemplating doing that. So that’s a whole interesting thing, and it’s like have I changed/ Have I enriched my life because the meditation makes me appreciate the moment more so that not only I don’t want that other stuff, but that distraction-

Nicki: Well, the scrolling is also an addiction.

Robb: It is an addiction, and I just notice it in a way now where I’m like, “I don’t like this at all. I don’t want it in my experience at all,” and it’s a very intriguing thing because a big chunk of the reach that we will have with this very podcast is going to go out via social media channels like Instagram, which are predicated on this whole thing, so it’s an interesting experience for me and I’m, again, trying to figure out how I navigate that so that I can continue to provide value to people, but do it in a way that doesn’t make me just disgusted with my life. I sit there and I think, “Well, gosh, I haven’t done a shirtless selfie in a while, so I guess I should do that, because you get a ton of fanfare and more people follow you and ostensibly you’ll be able to sell more shit to them and everything.”

Robb: Then I’m just kind of like, “Fuck that, I’m not doing that. I’m going to have a conversation with my wife about some questions that people cared enough to write them and send them to us and hopefully get some value add from it.” So it’s interesting, but that is kind of … I think was arguably an addictive feature of my life, where I would check … You know, you get up in the morning, it’s like, “Well, I’ve got to go do my business.” Grab your phone so you can occupy that time while scrolling Facebook or Instagram, and it’s like, I just can’t even contemplate doing that now, you know? So it’s-

Nicki: Another perk to meditating.

Robb: Yeah, yeah. Anything else we can beat that one to death with?

Nicki: I don’t know. Charles, thanks for the question.

Robb: Yeah, Charles is like, “Oh my God, that’s the last question I ever ask.”

Nicki: I don’t know that we answered it.

Robb: Yeah.

Nicki: Okay. Let’s see, our next question is from Leo on vegan vitamin D3. “Hi Robb. I just wanted to ask, how do they make vegan vitamin D3 supplements?” Vitamin D3 is a cholecalciferol … as cholecalciferol is an animal product and it is created from cholesterol, isn’t it? How do lichens or other sources produce it? Is it the same form? Is it bioavailable in the same way?

Robb: Oh man, I should’ve done a little bit more digging on this, but you can … So for mushrooms, particularly mushrooms that get exposed to UV light, will produce D2, I believe, which doesn’t work as well as D3 but can be inter-converted to a degree, and some of these other supplements, they may just take the vegan source, like D2, and then tweak them to be D3, but it’s interesting. You know, like DHA, even though we usually associate that with an animal based form, ultimately its main origin is from algae, and so certain types of algae are quite rich in DHA, so there are some of these things that, again, we usually ascribe to just being kind of an animal source that can be plant sourced.

Nicki: Okay. That was a short one to make up for the long, rambling response to Charles. Let’s see. Okay, our final question this week is from Keenan. Gut dysbiosis concerns on keto. “Dear Robb, I appreciate very much your non-dogmatic approach when it comes to tackling information regarding very low carb and keto dietary approaches, i.e. who are you? What are your performance needs? Are you sick and busted up? A hard charging athlete? Et cetera. That’s why I feel you’re the best person to ask about this, as you aren’t inherently biased.” That’s a very nice compliment.

Robb: Very nice compliment.

Nicki: “I have a family history of cancer, depression, mental illnesses, addiction and adult ADHD. I haven’t been diagnosed with any of these issues, though I definitely deal with unevenness in mood and focus. Besides my interest in preventing any future health issues for which I might be at risk, I’ve found that a very low carb, high fat diet just seems to suit my brain the best. I’m less irritable and anxious, my sex drive is fine, and most importantly for me, my focus and attention is just totally on point.

Nicki: “I’ve tried a multitude of eating styles, but very low carb is the only one that finds me springing out of bed in the morning with the birds chirping and excitement to get to work each day. I call it nature’s Adderall, except I don’t have any crazy stim-mania. The only thing holding me back from maintaining this approach is a nagging worry about the hypothetical implications of long term, very low carb as it pertains to GI microbiome diversity, potential dysbiosis risks, mucin production, thyroid problems, et cetera.

Nicki: I’ve read as much as I can find from the experts I tend to trust in this field like Attia and D’Agostino but I’ve yet to find anything that definitively quells my worry of causing some sort of damage from which it might be difficult to come back. Do you think the long term risks might be overblown? I do take Prescript-Assist and raw potato starches, potential mitigators, but I don’t know if very low carb is taking a step or two back from my gut bugs, and I’m very concerned about treating them well.

Nicki: “I always suspected gut problems being at the root of my late father’s alcoholism and his myriad of inflammatory problems. Some of these worries have prevented me from staying in keto for longer than about a month at a time. Every time I start phasing a larger amount of carbs back in, however, there’s a mild and annoying accompanying brain fog and up/down cycle seemingly irrelevant of the dietary source.

Nicki: “I understand that these questions get vetted and you’re busy, so no worries if this one doesn’t make the cut. I sincerely appreciate everything you and your team have done for my health and the health of my family, as well as the awareness you’re raising regarding even larger political issues we’re facing. Sincerely, Keenan.”

Robb: Awesome. Awesome. It’s nice to know that what we’re doing matters, even if it’s one person. Man, so I guess first out of the gate, even after all that praise, I don’t think I’m going to have a definitive answer to this, and so it’s a complex topic and I have to say it’s been an interesting ride for me because even though I have been primarily known as the paleo guy, I was the paleo guy that always leaned much towards the low carb side of things, and man, I tried and tried and tried to get the kind of Boyd Eaton, Loren Cordain ratios of paleo to work and it just really didn’t work for me. I didn’t feel good, I had gut issues, brain fog seemed to be up and down.

Robb: I tried every iteration of the stuff, and then smart people like Paul Jaminet raised these questions about ketosis being problematic long term. Like the loss of the mucin layer in the gut because of lack of dietary carbohydrate and the gut bacteria would say, “Well, if you’re not going to feed me, I’m going to eat the gut lining,” and then you lose this kind of … effectively like a mucus layer that is the real barrier between your body and the feces that is moving through it. There’s a mucus kind of layer there, and so I tried resistant starches and safe starches, and man, I really gave it the old college go and I just felt terrible on it.

Robb: I tried everything. I did the potato starch and I feel okay for a couple days and then it just absolutely crushed me, and I think we’ve talked about a couple of times the Sonenberg lab, and they have some concerns around mono-cropping your gut microbiome around one type of fermentable carbohydrate. So if you were to supplement with something, Dr. Perlmutter has a product through Garden of Life?

Nicki: Garden of Life.

Robb: That is a super diverse fiber blend. It has citrus peel and acacia root and all this stuff. If I were going to do something, I would probably do something like that, that has kind of a broader spectrum kind of deal, but there have only been-

Nicki: I think you said before, too, swapping it out. Like doing some of the-

Robb: Yeah, rotating.

Nicki: Yeah, rotating it, so you’re not doing the same-

Robb: Same thing all the time. Yeah, I think that makes some sense, and again, I would just kind of pressure test it for do you look, feel, perform better and all that type of stuff. Particularly when you have this baseline of feeling really, really good when you’re on very low carb and then feeling significantly not good when you’re not. It is a really interesting question, though, you know. Is there some … something that we’re giving up down the road for some gain that we have now? And I just don’t know that anybody can answer that. There are some preliminary studies that suggest that very low carb diets, although they change the gut microbiota, they don’t necessarily change them in a completely dysfunctional way.

Robb: There’s some pluses and minuses but some of the way that the gut changes would generally be associated with beneficial flora, but even some of the ones that are considered to be not as beneficial, the researchers acknowledge that within the context of a low carb diet, it may not matter. Things may change in that scenario, and again, for most people, we see improvements in blood lipids and blood glucose control. Not everybody across the board, but by and large we tend to see that, and something that’s frequently forgotten in this story is that if you construct a low carb diet properly, things like artichokes and avocados and asparagus and stuff like that, you can get a remarkable amount of fermentable fiber and very low glycemic load.

Robb: So I’ve kind of had this notion that … try to eat your way out of ketosis using very low glycemic, low carbohydrates which means that you’re just going to be eating a ton of [inaudible 00:30:59], but Keenan, I appreciate the kind words and the faith that you have in us on this, but at the end of the day, I don’t think that anybody has been able to put a definitive pin on this, because I think to some degree it depends on the person, depends on the circumstance. I tell you, it’s really fascinating, some of the research around, say like the carnivore diet, that is interesting, and ketosis in general …

Robb: So, one of the big benefits that are sold around fermentable carbohydrate is that we release butyrate and propionate and malonate and these short chain saturated fats, which is super cool. They appear to have these great signaling properties and whatnot, and they’re ostensibly feeding some of the gut microbiota and also the cells lining the epithelial cells and what have you, but what’s interesting is in the state of ketosis, betahydroxybutirate, which is just a slightly modified version of butyrate, it translocates into the gut and it feeds the gut microbiota in the epithelial cells, so that’s a whole interesting thing that nobody was really considering, nobody was talking about. So maybe the endogenous state of ketosis is feeding the gut in a different way.

Robb: Then the real mindblower flew by me not that long ago. A whole bunch of the amino acids can be fermented or converted into the short chain saturated fats and are and tend to be preferentially driven that direction in a low carb environment. So, the more we scratch around this stuff … Man, there was a paper that I was reading just a few days ago and it made this case that the most important thing that you need to do, like where mistakes occur in science is on the first page, in the first paragraph, in the assumptions.

Robb: If the assumptions are wrong, then the whole thing goes completely sideways, and this is where I think this evolutionary health, ancestral health, paleo diet model is incredibly powerful as a hypothesis generating tank, but then we need to go out and then tinker and fiddle and see what the results are and whatnot, and most of the big gas, most of the big mistakes that have kind of occurred there, were an outgrowth of wrong assumptions, and it’s not because people are bad but because you had an idea and you pressure test it and it just doesn’t stand up to scrutiny. Your hypothesis ends up being false or there’s some other nuance to it or something like that.

Robb: One thing that comes to mind is Stefan Lindeberg idea around dietary lectins and their potentially causal role in metabolic syndrome. He has the whole Kitava study that he talks about this, and it’s really beautifully done, because he starts with kind of a anthropological observation. People in the West have rates of diseases that are different than this kind of aboriginal culture. Then he does an epidemiological study. Then he does a study in animals, so he’s got an animal model, and then he does a study in humans. The thing is very consistent and it really makes a case that these dietary lectins could be the underlying problem.

Robb: But then a paper came out that suggested that a cellular carbohydrate, refined carbohydrate, is actually the driver for all of this modern Western metabolic syndrome type stuff, and that fits all this story too. There was a great question asked around this, but it was asked in a way that wasn’t specific enough to delineate whether lectins are the cause or whether acellular carbohydrate was the cause, or it may be a combination of both, or in some people it may be lectins and in another people it may be a dense … a cellular carbohydrate.

Robb: So, where we start with assumptions is a really important piece to this whole story, and again, I kind of side with some folks like Dr. Shawn Baker. We can get so out in the weeds with mechanisms and mTOR and all this stuff, and I think it just ends up being kind of bull shit at some point. We know for a fact that if we just don’t overeat, if we exercise, if we sleep well, if we’re generally feeling good, that good things are going to happen, and it’s difficult to do anything else that’s going to be any better for us, you know? And so that’s kind of where … and maybe I’m saying all this stuff to make myself feel better, because I’m in a very similar situation. I tend to feel my best when I’m at that kind of Perry ketogenic level and I’ve tinkered with that and found that I feel even better when my protein intake is higher.

Robb: I’ve even kind of foregone a lot of the vegetable intake that I used to do because I noticed that my digestion was even better with certain types and the removal of others and making sure it’s definitely cooked. So really focusing on that clinical outcome of do I look, feel and perform better, has been my primary driver.

Nicki: Okay. Awesome. I think that was our final question this week.

Robb: Sweet. Anything else we need to tell people about?

Nicki: I don’t think so. I hope everybody’s having an awesome summer.

Robb: Indeed, indeed. Stay hydrated with drink elements and-

Nicki: Send us your questions at RobbWolf.com On the contact page.

Robb: And still, I think, at least for a while most of my activity on social media is going to be over at Instagram. Might have some interesting developments around that topic here in the not too distant future, so, yep.

Nicki: All right guys.

Robb: Take care.

Nicki: Thank you.

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  from http://robbwolf.com/2019/08/02/episode-438-qa-with-robb-nicki-31/

[kim26chiu]

The London Review of Books Is Required Reading

People often ask me how they can follow my career path into urbanism writing. I generally discourage that. But for those who are interested, it involves reading – lots and lots and reading. And not just on urbanism but not a wide range of topics. I can only make many of the connections I do because I’m tapped in a wide of range of things, most of which are like the parts of the iceberg underwater you never see.

As it happens, some folks also ask me what they should read or what I read.

One thing of course is to sign up for my exclusive monthly newsletter, where I include my hand-selected list of some of the best links I read that month.

One periodical that most people don’t read but should is the London Review of Books. Virtually all newspapers and periodicals are fungible at some level. They cover the same stories with the same slants and frames. But the London Review of Books is different.

The LRB does review books, but is unlike a typical book review. They often get the best or one of the best people in the world on the subject at hand to write the review. This sometimes backfires because of a de facto rivalry with the book author. But generally it works great. They also provide such in-depth summaries of the books in question that your rarely need to actually read them, non-fiction at least. This is important because realistically nobody can come close to reading all the books out there.

They also have longform essays on a wide range of other topics that bring perspectives you are unlikely to get elsewhere. Some of their articles are directly relevant to urbanism, such as this James Meek piece about a Cadbury factory that relocated from England to Poland.

The online version is subscriber only, but a number of articles are generally available for free. I want to share a selection of these free pieces from the current issue to give you a flavor of what you’ll get.

Malise Ruthven takes a look inside Saudi Arabia, its royal family, and its wealth.

The faith tradition that holds the Saudi system together – for now – is Wahhabi Islam, the iconoclastic creed of the 18th-century Islamic reformer Muhammad ibn Abd al-Wahhab, whose pact with the Al Saud family led to the creation of the modern kingdom in 1932. Al-Wahhab’s stormtroopers, the Ikhwan, enabled Ibn Saud’s rise to power. They killed unarmed villagers regarded as apostates, thought nothing of slaughtering women and children, and routinely slit the throats of male captives. Contemporary accounts describe the horrors afflicted on the city of Taif in 1924, when the Ikhwan murdered hundreds of civilians, in a massacre similar to the violence committed by Islamic State or al-Qaida today. As an Arab witness wrote, Ibn Saud’s forces ‘normally give no quarter, sparing neither boys nor old men, veritable messengers of death from whose grasp no one escapes’. Some 400,000 people are reported to have been massacred by the Ikhwan during the early days of the Saudi state. The Wahhabi understanding of tawhid, the theology of monotheism or divine unicity, which forbids the veneration of any person or object other than Allah, is still used today to justify the ban on all forms of non-Muslim public worship in the kingdom, as well as the confiscation of non-Wahhabi textual sources such as Quranic commentaries brought in by pilgrims from South Asia, who have had them removed by the religious police while attending the Hajj. But tawhid, a theology that claims to be fundamentally opposed to polytheism, has an unexpected consequence. It mines the Islamic discourse to sustain a totalitarian outlook whose actual purpose is the preservation and enrichment of the tribal dynasty that owns and governs this enormous country in its exclusive interest.

Novelist Colm Tóibín takes a brief look at Barcelona, Joan Miró, Las Ramblas, terrorism, and tourism.

At that time the Ramblas was still the place where locals strolled in the evening. It had begun as a small stream whose channel was used in the dry season as a roadway. In the 18th century the stream was diverted and the Ramblas became a place to walk, with plane trees offering shelter. It is about the width of a four-lane street, with kiosks selling newspapers, flowers and (these days) ice cream, and some outdoor tables for bars, with two narrow lanes on either side, like an afterthought, for traffic. Although the pedestrian section is slightly raised, there is no real barrier between the lanes for cars and the boulevard for walkers.

Miró’s tiles were put down in an almost-circle at Plaça d’Os, just above the Liceu Opera House, near the Boqueria Market. Miró loved the idea that people would actually walk on his tiles, made in his customary colours – blue, yellow, red, black – and using some of his customary iconography. This was the first sign of a new spirit in Barcelona, which would use culture, civic pride and the idea of vivid street life to reimagine the city, giving rise, in turn, to the development of mass tourism.

Amia Srinivasan takes a fascinating and creepy look at octopuses.

Octopuses do not have any stable colour or texture, changing at will to match their surroundings: a camouflaged octopus can be invisible from just a few feet away. Like humans, they have centralised nervous systems, but in their case there is no clear distinction between brain and body. An octopus’s neurons are dispersed throughout its body, and two-thirds of them are in its arms: each arm can act intelligently on its own, grasping, manipulating and hunting. (Octopuses have arms, not tentacles: tentacles have suckers only at their tips. Squid and cuttlefish have a combination of arms and tentacles.) In evolutionary terms, the intelligence of octopuses is an anomaly. The last common ancestor between octopuses on the one hand, and humans and other intelligent animals (monkeys, dolphins, dogs, crows) on the other, was probably a primitive, blind worm-like creature that existed six hundred million years ago. Other creatures that are so evolutionarily distant from humans – lobsters, snails, slugs, clams – rate pretty low on the cognitive scale. But octopuses – and to some extent their cephalopod cousins, cuttlefish and squid – frustrate the neat evolutionary division between clever vertebrates and simple-minded invertebrates. They are sophisticated problem solvers; they learn, and can use tools; and they show a capacity for mimicry, deception and, some think, humour. Just how refined their abilities are is a matter of scientific debate: their very strangeness makes octopuses hard to study. Their intelligence is like ours, and utterly unlike ours. Octopuses are the closest we can come, on earth, to knowing what it might be like to encounter intelligent aliens.

The LRB often takes a look at parochial topics like some king from way back in the day, or some debate in contemporary London, that may or may not be of interest to you. If not, you can easily skip them. (As with the New Yorker, it’s difficult to keep up with the LRB, even though the latter is deceptively thin and only comes out every 2-3 weeks. So some skipping is generally needed).

Here’s one of those British pieces, a look at the life of Prince Charles.

At the age of 23 Prince Charles embarked with no great enthusiasm on a six-week training course at the Royal Naval College at Dartmouth. The course had been reduced from the usual three months for him, but it was long enough for Charles to realise that seafaring was yet another area in which he and his father had nothing in common. Prince Philip had a distinguished naval career. His son struggled with navigation, which he found confusing, and he didn’t much like the rough and tumble of life onboard ship. One exercise involved performing an ‘underwater escape from a submarine’: a not inapt image for a life spent trapped in a role he didn’t choose doing things he doesn’t like for people who don’t much appreciate them. That at least has often been his own view. He has made no secret of his difficulties or of the fact that his childhood was unhappy in many ways. An awkward boy who didn’t take after either his bluff father or his pragmatic, dutiful but distant mother, by the age of eight he was already worried about doing the right thing. Once, at lunch with the Mountbattens, Edwina Mountbatten explained to him that he shouldn’t take the stalks out of his strawberries because he could pick them up by the stems and dip them in the sugar. His cousin Pamela Hicks noticed a few minutes later that ‘the poor child was trying to put all the stems back on. That was so sad.’ ‘Sad’ is a word that has often been applied to the Prince of Wales, with every shade of intonation from empathy to contempt. It recurs here in books which are interesting more for what they reveal about the continuing narrative of the royal family and its symbiotic relationship with the media than for anything new in the way of facts.

Not everything is perfect, of course. The LRB has some definite biases that render their takes on various issues suspect. Israel-Palestine is one of them. You’ll quickly find out most of the rest yourself and adjust accordingly. (Hint: one of them is illustrated in the Barcelona piece).

However, I find the LRB consistently the best and most illuminating periodical I read. And no, they didn’t pay me to say this. In fact, I pay them to subscribe. If you want one reading suggestion from me that you’re not likely to get from others, it’s the London Review of Books.

  from Aaron M. Renn http://www.urbanophile.com/2017/09/01/the-london-review-of-books-is-required-reading/

[barb31clem]

The London Review of Books Is Required Reading

People often ask me how they can follow my career path into urbanism writing. I generally discourage that. But for those who are interested, it involves reading – lots and lots and reading. And not just on urbanism but not a wide range of topics. I can only make many of the connections I do because I’m tapped in a wide of range of things, most of which are like the parts of the iceberg underwater you never see.

As it happens, some folks also ask me what they should read or what I read.

One thing of course is to sign up for my exclusive monthly newsletter, where I include my hand-selected list of some of the best links I read that month.

One periodical that most people don’t read but should is the London Review of Books. Virtually all newspapers and periodicals are fungible at some level. They cover the same stories with the same slants and frames. But the London Review of Books is different.

The LRB does review books, but is unlike a typical book review. They often get the best or one of the best people in the world on the subject at hand to write the review. This sometimes backfires because of a de facto rivalry with the book author. But generally it works great. They also provide such in-depth summaries of the books in question that your rarely need to actually read them, non-fiction at least. This is important because realistically nobody can come close to reading all the books out there.

They also have longform essays on a wide range of other topics that bring perspectives you are unlikely to get elsewhere. Some of their articles are directly relevant to urbanism, such as this James Meek piece about a Cadbury factory that relocated from England to Poland.

The online version is subscriber only, but a number of articles are generally available for free. I want to share a selection of these free pieces from the current issue to give you a flavor of what you’ll get.

Malise Ruthven takes a look inside Saudi Arabia, its royal family, and its wealth.

The faith tradition that holds the Saudi system together – for now – is Wahhabi Islam, the iconoclastic creed of the 18th-century Islamic reformer Muhammad ibn Abd al-Wahhab, whose pact with the Al Saud family led to the creation of the modern kingdom in 1932. Al-Wahhab’s stormtroopers, the Ikhwan, enabled Ibn Saud’s rise to power. They killed unarmed villagers regarded as apostates, thought nothing of slaughtering women and children, and routinely slit the throats of male captives. Contemporary accounts describe the horrors afflicted on the city of Taif in 1924, when the Ikhwan murdered hundreds of civilians, in a massacre similar to the violence committed by Islamic State or al-Qaida today. As an Arab witness wrote, Ibn Saud’s forces ‘normally give no quarter, sparing neither boys nor old men, veritable messengers of death from whose grasp no one escapes’. Some 400,000 people are reported to have been massacred by the Ikhwan during the early days of the Saudi state. The Wahhabi understanding of tawhid, the theology of monotheism or divine unicity, which forbids the veneration of any person or object other than Allah, is still used today to justify the ban on all forms of non-Muslim public worship in the kingdom, as well as the confiscation of non-Wahhabi textual sources such as Quranic commentaries brought in by pilgrims from South Asia, who have had them removed by the religious police while attending the Hajj. But tawhid, a theology that claims to be fundamentally opposed to polytheism, has an unexpected consequence. It mines the Islamic discourse to sustain a totalitarian outlook whose actual purpose is the preservation and enrichment of the tribal dynasty that owns and governs this enormous country in its exclusive interest.

Novelist Colm Tóibín takes a brief look at Barcelona, Joan Miró, Las Ramblas, terrorism, and tourism.

At that time the Ramblas was still the place where locals strolled in the evening. It had begun as a small stream whose channel was used in the dry season as a roadway. In the 18th century the stream was diverted and the Ramblas became a place to walk, with plane trees offering shelter. It is about the width of a four-lane street, with kiosks selling newspapers, flowers and (these days) ice cream, and some outdoor tables for bars, with two narrow lanes on either side, like an afterthought, for traffic. Although the pedestrian section is slightly raised, there is no real barrier between the lanes for cars and the boulevard for walkers.

Miró’s tiles were put down in an almost-circle at Plaça d’Os, just above the Liceu Opera House, near the Boqueria Market. Miró loved the idea that people would actually walk on his tiles, made in his customary colours – blue, yellow, red, black – and using some of his customary iconography. This was the first sign of a new spirit in Barcelona, which would use culture, civic pride and the idea of vivid street life to reimagine the city, giving rise, in turn, to the development of mass tourism.

Amia Srinivasan takes a fascinating and creepy look at octopuses.

Octopuses do not have any stable colour or texture, changing at will to match their surroundings: a camouflaged octopus can be invisible from just a few feet away. Like humans, they have centralised nervous systems, but in their case there is no clear distinction between brain and body. An octopus’s neurons are dispersed throughout its body, and two-thirds of them are in its arms: each arm can act intelligently on its own, grasping, manipulating and hunting. (Octopuses have arms, not tentacles: tentacles have suckers only at their tips. Squid and cuttlefish have a combination of arms and tentacles.) In evolutionary terms, the intelligence of octopuses is an anomaly. The last common ancestor between octopuses on the one hand, and humans and other intelligent animals (monkeys, dolphins, dogs, crows) on the other, was probably a primitive, blind worm-like creature that existed six hundred million years ago. Other creatures that are so evolutionarily distant from humans – lobsters, snails, slugs, clams – rate pretty low on the cognitive scale. But octopuses – and to some extent their cephalopod cousins, cuttlefish and squid – frustrate the neat evolutionary division between clever vertebrates and simple-minded invertebrates. They are sophisticated problem solvers; they learn, and can use tools; and they show a capacity for mimicry, deception and, some think, humour. Just how refined their abilities are is a matter of scientific debate: their very strangeness makes octopuses hard to study. Their intelligence is like ours, and utterly unlike ours. Octopuses are the closest we can come, on earth, to knowing what it might be like to encounter intelligent aliens.

The LRB often takes a look at parochial topics like some king from way back in the day, or some debate in contemporary London, that may or may not be of interest to you. If not, you can easily skip them. (As with the New Yorker, it’s difficult to keep up with the LRB, even though the latter is deceptively thin and only comes out every 2-3 weeks. So some skipping is generally needed).

Here’s one of those British pieces, a look at the life of Prince Charles.

At the age of 23 Prince Charles embarked with no great enthusiasm on a six-week training course at the Royal Naval College at Dartmouth. The course had been reduced from the usual three months for him, but it was long enough for Charles to realise that seafaring was yet another area in which he and his father had nothing in common. Prince Philip had a distinguished naval career. His son struggled with navigation, which he found confusing, and he didn’t much like the rough and tumble of life onboard ship. One exercise involved performing an ‘underwater escape from a submarine’: a not inapt image for a life spent trapped in a role he didn’t choose doing things he doesn’t like for people who don’t much appreciate them. That at least has often been his own view. He has made no secret of his difficulties or of the fact that his childhood was unhappy in many ways. An awkward boy who didn’t take after either his bluff father or his pragmatic, dutiful but distant mother, by the age of eight he was already worried about doing the right thing. Once, at lunch with the Mountbattens, Edwina Mountbatten explained to him that he shouldn’t take the stalks out of his strawberries because he could pick them up by the stems and dip them in the sugar. His cousin Pamela Hicks noticed a few minutes later that ‘the poor child was trying to put all the stems back on. That was so sad.’ ‘Sad’ is a word that has often been applied to the Prince of Wales, with every shade of intonation from empathy to contempt. It recurs here in books which are interesting more for what they reveal about the continuing narrative of the royal family and its symbiotic relationship with the media than for anything new in the way of facts.

Not everything is perfect, of course. The LRB has some definite biases that render their takes on various issues suspect. Israel-Palestine is one of them. You’ll quickly find out most of the rest yourself and adjust accordingly. (Hint: one of them is illustrated in the Barcelona piece).

However, I find the LRB consistently the best and most illuminating periodical I read. And no, they didn’t pay me to say this. In fact, I pay them to subscribe. If you want one reading suggestion from me that you’re not likely to get from others, it’s the London Review of Books.

  from Aaron M. Renn http://www.urbanophile.com/2017/09/01/the-london-review-of-books-is-required-reading/

[vanessagalang]

Aside from pretzels and chocoflakes, steaks are equally important in my life, as they particularly signal that there is something special to celebrate!

I have tasted quite a few menus of steakhouses, both in and out of Metro Manila and I am quite grateful that I had the chance to taste Vittorio’s Steakhouse style on this much-coveted Pinoy favorite.

To my surprise, this restaurant has quite a lot to offer, and their menu is evolving to serve more exquisite dishes.

Here are the goblet cell-inducing specialties!

Corn Chowder

Corn-flavored soups are my tastebuds’ bestfriend, and it’s no wonder that I liked this one. They are creamy and seasoned perfectly. I actually wanted another serving, but I have to save some space for the other dishes.

Crab Bisque

This is definitely appetizing, and it’s easy to discern the spices. Delicious as it is, I wished the crabby taste was more apparent. But overall, it was delicious.

Chop Noodles Salad with Miso Dressing

I didn’t know noodles and greens will go meant-to-be! I love this recipe! They were surprising and intriguing! Every bite was wonderful!

Oyster Rockefeller

I love how the oysters tasted! They made me want to go to the beach! If it was just me, I might have devoured the whole plate! But of course, I am a polite foodie. :p

I also admire how they tasted so fresh, despite the generous smothering of garlic and cheese into each shell. I believe this will be perfect for those who are on a strict diet.

Mixed Green Salad with Balsamic Dressing

I am kind of biased with salads like this. Greek Salads are my favorite, such as this variant, so it wasn’t a shock when I had to control myself in taking over the bigger share of the plate. But hey, the serving was hefty, so no biggie! 😀

Buttered Garlic Shrimp

If it wasn’t stated that Vittorio’s is a Steakhouse, I might have thought that this is a Shrimp House! This is their best-seller, and it was truly stellar!

The shrimp tasted superb along with its spices, and you can practically eat them as is, or pair them with rice. This is a must-order! Do not skip this one!

Clams Pasta

It was a new dish for me because I haven’t tasted anything like it before. The sauce was good, although I kind of hoped it would taste stronger. And it wouldn’t hurt either if there was a crunch element added to it.

Shrimp Pesto

I love tasting different takes on pesto. I remember, I used to rank the best pestos I’ve ever tasted, just because.

The princely amount of shrimps was commendable, and if given the chance, I would urge every restaurant there is to take a cue on the serving made in Vittorio’s. However, I kind of hoped that the pesto tasted more aggressive.

Beef and Garlic Mushroom

This recipe made me want to learn it, and prepare it when I become a Mom someday. I really think that it’s perfect for lunch, and the flavour was just everywhere. Everything was just bursting with spices, and the aroma was addicting.

Meatballs with Honey Soy Glazed

This dish reminded me of Rosie, the elder woman who took voice lessons from Robbie Hart (Adam Sandler) in the movie, “The Wedding Singer”. She used to pay Robbie with meatballs as compensation. Haha 😀

And if I can imagine, if those meatballs that Rosie made ever tasted like Vittorio’s, Robbie Hart was well-paid then.

These meatballs that were served to us that day were excellent!

Crab Cake

The cake was a bit over-cooked for me, and a little dry. Perhaps because it was prepared way before the time we had to taste it? I don’t know. But I would love to go back and check if my tastebuds were just cranky that afternoon.

Bone in Steak with Steakrice

So this is why it’s a steakhouse!

The star of the restaurant didn’t disappoint. It was soooo good, that even if I was a bit full, my stomach still urged to let them in. My golly, I really loved it! It was like a feast in itself!

They were served as medium-rear, and even if I am not a fan of that technique, I appreciated how soft and chewable the beef strands were. They were delightful in the mouth, as well as how chunky and rich they were in flavor.

You definitely need to order this when you visit!

“Gusto kong kumain ng karne!”, is the usual line of one good friend, and I can’t wait to share this with her!

Rebel Bar and Brownies

And finally, the dessert! 😀 They were chocolatey, very chewy, and complementing with the dishes we had. I am not a lover of chocolates, but these are good ones I bet. My fiancé loved them!

Over all, I loved the experience! It’s a great place to go for lunches and dinners, family bonding, friendly hang-outs and even dates! You could actually drop by here even if it’s a lunch meeting.

The place is quiet and the selection of food is wide. I can see that you will really spend some time debating on what to order, so better come in early!

Thank you, Chef, for an awesome and gastronomic food experience! I went home with food coma! 😀 Hehe

Visit Vittorio’s Steakhouse at 1103, 32 Sct Borromeo, Diliman, Quezon City, 1103 Metro Manila.

You may also follow them in their social media accounts:

FB: @vittoriosph

IG: @vittoriosph

Email: [email protected]

Amazing menu awaits you dear merfriend! 😀

  **, Via

  When Taste Buds Rouse at Vittorio’s Steakhouse Aside from pretzels and chocoflakes, steaks are equally important in my life, as they particularly signal that there is something special to celebrate!

#food #Foodie #foodporn #restaurant #Restaurant In Quezon City #Shrimp Place #Steakhouse #steaks #Vittorio&039;s Steakhouse #Where to East in Quezon City #Where to Eat in Morato

[captainlenfan]

New Post has been published on http://websiteshop.network/episode-438-qa-with-robb-nicki-31/

Episode 438 – Q&A with Robb & Nicki #31

http://robbwolf.com/2019/08/02/episode-438-qa-with-robb-nicki-31/

It’s time for Episode 438, Q&A #31!

Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

If you want to see the video for this podcast, be sure to check out our YouTube channel.

  Show Notes:

  1. Is Carbonated Water Okay? [1:41]

Brice says:

Just listened to Wired To Eat and loved it. I’m not too far off from this diet, am pretty “fit”, but too frequently make exceptions which I think are totally sabotaging my efforts.

I’m still curious about your thoughts on carbonated water without added colors and flavors – like Topo Chico, Croix, Perrier, etc. I have one of these every couple days.. more as a treat than anything.

  2. Have You Seen This Gluten Enzyme Study? [3:40]

Austin says:

http://suppversity.blogspot.com/2015/06/the-gluten-solution-aspergillus-niger.html

This is an enzyme that apparently neutralizes (or has the potential to) the inflammatory effects of gluten. I’d love to hear your thoughts on this. If you’ve talked about it in a podcast already could you point me in the direction of finding it. If you haven’t talked about it, could you include it in an upcoming podcast?

Thanks, Austin

  3. Ancestral Consumption of Psychoactives? [7:42]

Charles says:

Hey there Robb!

I’m a “never smoker” as my doctor calls it and intend to stay that way, but this week I’m experimenting with very low dose nicotine patch.  Got 21mg clear patches and cut into 8 to 12 pieces, one per day during daylight hours. Intentionally avoiding the nicotine rush I’ve found with gums and lozenges.  Jury is still out overall, but so far it seems to help improve ADHD, intermittent fasting, and persistent low mood.

But that got me to thinking:  For ancient hunter-gatherers, what would the usual modes of consumption be for such “medicinal” plants?  Aside from smoking (“hey let’s light this stuff on fire and breathe deep! great idea! cough cough gag”) which is indeed attested in the historical contact record…  My guess is tobacco, coca, and khat in their weaker pre-agricultural breeds would be chewed and spit. Maybe Mary Jane (again, the weaker natural version) would be an herb to go with fatty meats.  Yerba mate and ordinary tea we know have been drunk in a hot water infusion. Then there’s coffee and chocolate which are more recent…

Maybe part of our modern problem with drug abuse isn’t the drug itself, but rather how it’s been bred and prepared incorrectly.  Much as it is with food. This is all speculation though. Have you given the matter any serious thought?

  4. Vegan Vitamin D3? [23:36]

Leonardo says:

Hi Robb,

I just wanted to ask how do they make VEGAN vitamin D3 supplements?

Vitamin D3 as cholecalciferol is an animal product and it is created from cholesterol, isn’t it?

How do lichens or other sources produce it? Is it the same form? Is it bioavailable in the same way?

Thanks for everything you do, I appreciate your work,

Leo

  5. Gut Dysbiosis Concerns on Keto? [25:06]

Keenan says:

Dear Robb,

I appreciate very much your non-dogmatic approach when it comes to tackling information regarding VLC and keto dietary approaches (ie who are you, what are your performance needs, are you sick and busted up, a hard charging athlete, etc). That’s why I feel you’re the best person to ask about this, as you aren’t inherently biased.

I have a family history of cancer, depression, mental illnesses, addiction, and adult ADHD.  I haven’t been diagnosed with any of these issues, though I definitely deal with unevenness in mood and focus.  Besides my interest in preventing any future health issues for which I might be at risk, I’ve found that a very low carb, high fat diet just seems to suit my brain the best.  I’m less irritable and anxious, my sex drive is fine, and most importantly for me, my focus and attention is just totally on-point. I’ve tried a multitude of eating styles but VLC is the only one that finds me springing out of bed in the morning with the birds chirping and excitement to get to work each day. I call it “natures adderall” except I don’t have any crazy stim-mania.

The only thing holding me back from maintaining this approach is a nagging worry about the hypothetical implications of long term VLC, as it pertains to GI microbiome diversity, potential dysbiosis risks, mucin production, thyroid problems, etc.  I’ve read as much as I can find from the experts I tend to trust in this field (Attia, D’agostino) but I’ve yet to find anything that definitevly quells my worry of causing some sort of damage, from which it might be difficult to come back. 

Do you think the long terms risks might be overblown? I do take prescript-assist and raw potato starch as potential mitigators, but I don’t know if VLC is taking a step or two back for my gut bugs, and I’m very concerned about treating them well.  I always suspected gut problems being at the root of my late father’s alcoholism and his myriad of inflammatory problems. Some of these worries have prevented me from staying in keto for longer than about a month at a time. Every time I start phasing a larger amount of carbs back in, however, there’s a mild and annoying accompanying brain fog and up/down cycle, seemingly irrelevant of the dietary source.

I understand that these questions get vetted and you’re busy, so no worries if this doesn’t make the cut.  I sincerely appreciate everything you and your team have done for the health of my family and myself, as well as the awareness you’re raising regarding even larger political issues we’re facing.

Sincerely,

Keenan LeVick

  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)

Robb: Howdy, wife.

Nicki: Hello, hubs.

Robb: Seems like I’ve seen you here before.

Nicki: Once or twice.

Robb: Yep. Anything new? Anything exciting? Got anything to share?

Nicki: Just no, moving is a B-I-T-C-H and just getting all of our to-dos done. It’s just a process.

Robb: Indeed it is.

Nicki: Like they say, you chop wood, carry water.

Robb: Yeah.

Nicki: Got to get her done.

Robb: Indeed. I guess with that we’ll get this podcast done.

Nicki: Okay. Let’s see.

Robb: Most awkward start to a podcast ever.

Nicki: Always, always, we’ll win that award. Okay. Our question to kick this week off is from Bryce on the topic of carbonated water. Bryce says, “I just listened to Wired To Eat and loved it. I’m not too far off from this diet. I’m pretty fit, but too frequently I make exceptions which I think are totally sabotaging my efforts. I’m still curious about your thoughts on carbonated water without added colors and flavors like Topo Chico, La Croix …”

Robb: La Crotch.

Nicki: La Crotch, that’s what we call it.

Robb: It’s still good stuff, but …

Nicki: “Perrier, et cetera. I have one of these every couple days, more as a treat than anything. Robb, what do you think about Topo Chico and other non-flavored, carbonated waters?”

Robb: You know, when I contemplate the potentiality bordering on certitude of the implosion of civilization, two things I’m very concerned with. One is how will I get coffee? And two, how will I get bubbly water? So, I mean, as far as derailing something, every once in a while you hear something that’s like, “Oh, I had bubbly water and then I had to eat a whole cheesecake,” and it’s like, “Well, where did the cheesecake come from? You’re not supposed to have that in your house anyway,” so I think bubbling water is great. I’m not sure if Topo Chico has much in the way of minerals but I know the German “Gervolshesteiner” water, whatever, has a lot of magnesium. I think those things are great. It’s a nice way to break things up.

Nicki: It’s great with some lime juice.

Robb: Pretty good with some element in it but you’ve got to be careful because that shit will bubble over.

Nicki: Bubble over like a volcano.

Robb: Yeah. I can’t find anything really to fault with it, so yeah.

Nicki: No, and you don’t have to have it every couple days. You could have it every day.

Robb: We often do.

Nicki: As we often do.

Robb: And we’ve lived to tell the tale, thus far.

Nicki: Yeah, thus far. Thanks Bruce. Let’s see here, our next question is from Austin. “Robb, have you seen the study about a gluten enzyme? This is an enzyme that apparently neutralizes or has the potential to neutralize the inflammatory effects of gluten. I’d love to hear your thoughts on this. If you’ve talked about it in the podcast already, point me in a direction. Otherwise, what are your thoughts?”

Robb: Yeah, it’s interesting stuff. I guess you could say it’s neutralizing it. The aspergillus niger enzyme is a prolyl endopeptidase which has the ability to chop up the gluten protein. Gluten proteins and some similar proteins are very rich in proline and the way the structure is put together, most proteases … most of the enzymes that break down peptides and peptidases, proteases, they have a tough time getting in there and acting on gluten and similar proteins. It’s almost like a prion in a way. It’s just difficult to break down. What appears to be the case is that if you were celiac or someone …

Robb: See, this is where it gets a little bit tricky, if you have non-celiac gluten sensitivity, and so maybe your problem is wheat germ, a glutenin and not gluten. Then this may or may not really help you. It might help … I’m not sure about the efficacy of attacking wheat germ or glutenin versus gluten itself, but if you provide that enzyme and you get a pretty low dose, like what would be consistent with just kind of cross-contamination. You know, like a steak gets grilled on a grill that had some toast on it or something like that, it’s probably okay.

Robb: What it doesn’t allow you to do is as a celiac, go sit down and eat a gluten containing pizza and come away scot-free. So that’s one piece of the story, and it’s really interesting because one could … THere’s this whole story in the kind of gut microbiome and our ability to digest different things that is very dependent on the gut flora. So, there was a fantastic study. It was a clinical intervention in children with celiac disease. They demonstrated that they had villous atrophy. You know, the damage to the intestinal lining, and then they did a fecal transplant on these kids, ostensibly with microbes that have this prolyl endopeptidase that’s in them.

Robb: Never really 100% sure, because you have to actually sequence for the gene and not just the species, and all that type of stuff, but in theory, it had the potential hardware to do this, and I believe seven out of the 10 kids, upon subsequent gluten challenge, showed no villous atrophy after that, and no signs and symptoms of reactivity. So it is really interesting, and one could make the case that a lot of our ability to digest a wide variety of substances probably should be augmented from … excuse me, a healthy gut microbiome, which is ever more challenging.

Robb: With processed foods, we lose gut diversity. With antibiotics, we lose gut diversity, and it’s unclear how exactly you get those back. It may be that all of us are going to need to take a poop capsule that’s harvested from the one remaining person that’s healthy on the planet, and we need to do that once every six months or once a year or something like that, but, I mean, these gluten degrading enzymes have some efficacy. You can’t be a knucklehead in using them, and then there are some other approaches, like the fecal transplant, that show some really remarkable promise for people.

Nicki: Okay. Let’s see, our next question is from Charles on ancestral modes of consumption for psychoactives.

Robb: That’s a mouthful.

Nicki: “Hey Robb, I’m a never smoker, as my doctor calls it, and intend to stay that way, but this week I’m experimenting with a very low dose nicotine patch. Got 21 milligram clear patches and cut into eight to 12 pieces, one per day during daylight hours, intentionally avoiding the nicotine rush I found with gums and lozenges. Jury is still out overall, but so far it seems to help improve ADHD, intermittent fasting and persistent low mood.

Nicki: “But that got me thinking. For ancient hunter-gatherers, what would the usual modes of consumption be for such medicinal plants? Aside from smoking, ‘Hey, let’s light this stuff on fire and breathe deep.’ ‘Great idea, cough, cough, gag,’ which is indeed attested in the historical contact record. My guess is tobacco, coca and …” is that cat?

Robb: Mm-hmm (affirmative).

Nicki: “In their weaker, pre-agricultural breeds, would be chewed and spit. Maybe Mary Jane? Again, the weaker, natural version, would be an herb to go with fatty meats. Yerba mate and ordinary tea, we know, have been drunk in a hot water infusion. Then there’s coffee and chocolate, which are more recent. Maybe part of our modern problem with drug abuse isn’t the drug itself, but rather how it’s been bred and prepared incorrectly, much as it is with food. This is all speculation though. Have you given the matter any serious thought?”

Robb: Yeah, I’ve noodled on this a bit. I wouldn’t consider myself an ethnobotanist by any means, but have tinkered with psychoactive substances throughout my career and have found nicotine to be really beneficial for focus. It helps with some GI related issues. On this addiction story, I really should dig this up. Again, I forget where the study was performed, but it looked at addiction rates in … or addiction propensity for … This was not food. They were looking more at nicotine and cocaine and stuff like that, in indigenous peoples, and they also did some interesting experiments in animal models. What they found is that in the animal models, if the animals had a very enriched, engaged environment, as close as they could get to a legit free living, natural world, the tendency to want to go take a sip out of the cocaine laced water was kind of trivial.

Robb: The mice would check it out once in a while but it really wasn’t a big deal, whereas when the mice were bored and in a non-stimulating, enriched environment, they couldn’t get enough of this stuff. And so I think a lot of the tendency towards addiction of all kinds, whether it’s video games or food, although food acts in kind of a different way because there’s kind of an underlying survival mechanism there. You know, optimum foraging strategy plus palate fatigue, kind of overlapping, and then the fact that people really do engineer food to be more-

Nicki: Overeat.

Robb: Yeah, propensity to overeat, there’s maybe a little bit of a different story there, but by and large … And this is kind of a weird thing, because you can wax nostalgic about our hunter-gatherer past and you forget disease, infections, murder, tribal warfare. You know, infant mortality. There’s some super gnarly stuff, but also-

Nicki: Poisonous bugs.

Robb: Poisonous bugs, but there’s also studies within the Kung San, within the Hadza. These people are generally … they appear to be very happy and content. I remember there was a Huffington Post piece talking about a guy going to spend some time with the Hadza, and there was like an 11-year-old boy that was sent from the tribe to go meet this guy. When the guy met the boy, he said, “Hey, how long have you been waiting for me?” And he said, “Not long.” He was like, “Okay,” and then as they talked more, he said, “Well, how long were you there?” He’s like, “About four days.” The guy was like, “Well, that seems like a long time.” He’s like, “No, not particularly long. We didn’t know exactly when you would be here.”

Robb: For a modern person waiting four days, they would lose their fucking mind. I probably would, whereas … and again, you don’t want to overly romanticize this stuff, but there’s something that’s just different about being comfortable in your environment that … “I’m waiting for this guy and I’ve been here four days.” I don’t know how long it would have been considered long. Like a week, a month?

Nicki: Three weeks, yeah.

Robb: Yeah, I don’t know, but the kid was basically just kind of hanging out there, and that just speaks to a very different kind of mental state and processing and all that. There’s all this literature that suggests just being out in nature is very restorative to people. When I did the I, Caveman show, it was very difficult on a lot of levels, but one of the coolest things about it was that there was no multitasking. When you needed to do something, you did that one thing, because you couldn’t multi-task in this scenario. Like if you screwed something up, then it might take you twice as long, and I really went into that thing with a … which a lot of my castmates did not, but I really went into that with the mindset of, “What if this really was the way that I had to live the rest of my life? How do you play this game then?” It made you think about injury and-

Nicki: Feeding your family.

Robb: Feeding your family and stuff like that, and so you really had to focus, so I think so much of this kind of addiction story is really kind of a malaise with modern living. It’s interesting because specialization has allowed us to … Matt Ridley, The Rational Optimist book is amazing. It talks about how specialization has arguably allowed us to improve our standard of living and, in theory, work less hard even though we seem to be working ever harder and longer hours and all this stuff in the quest for the accumulation of stuff, and you’ve just been reading Mark Manson’s book …

Nicki: Everything Is …

Robb: Thought.

Nicki: Thought. It was great.

Robb: He touches on a lot of this stuff. Do you have any thoughts around this?

Nicki: I mean, just to tie into what you’re saying, he just talks about … He actually does a really interesting job of explaining child versus adolescent versus adult psychology, and the desire as a child to only seek out pleasure and avoid pain … Well, actually, all people do this, but as you age and you go through adolescence, you learned kind of how to bargain and negotiate around things, but then the adult does things just because it’s right to do. He also makes the point that one of our big problems in society is that very few people are reaching-

Robb: Adult.

Nicki: Adulthood, regardless of your chronological age. This kind of psychological distinction, not many people are actually reaching that.

Robb: And there’s a-

Nicki: But we’re consumed with distracting ourselves, and marketing and all of this stuff, it’s all about distractions and an addiction to something is also … It’s sort of keeping you-

Robb: To tie into this, Jocko Willink talks about discipline is freedom, and to some degree, this thing of doing something because it’s the right thing, not because you’re acting like a child or an adolescent, there’s a certain freedom in that because the tyranny of options kind of disappears. It’s like if you’re going to get up and you’re going to work out and you’re going to do that by hell or high water, then there’s … just the tyranny of options kind of disappears. You don’t have to spin out about, “Oh, do I do this? Do I do that?” You just do it.

Robb: And not to get too far field, but Nicki and I were talking about the Mark Manson book and I mentioned that this … Hopefully I can actually tie this back in and make sense of it and not sound like we’re on an acid trip right now, but one of the main distinctions between modern dogs and wolves is that modern dogs stop their cognitive development in an adolescent stage and that’s what makes them docile and subservient more easily than humans, and this is why wolves make very dodgy pets, because they grow into adults and they’ve got their own kind of agency in a way that dogs don’t have that, and so this is a whole interesting thing, too, that I think lacking the sense of agency and the sense of purpose in life can be very challenging. The monotony of life, of benefiting from specialization but at the same time just like, “What, I’m going to do this thing for another 30 years?”

Robb: Like, I really enjoy doing all this health related stuff, but some days I’m kind of like, “Do I really want to keep doing this? Do I want to deal with knuckleheads on the internet just nitpicking every little detail but then contributing nothing to the process?” And there’s a whole kind of internal thing that I need to do with that to keep motoring along with it, but it’s interesting, and again, we maybe got a little bit far field on this, but my sense in digging into this stuff is that the addictive qualities of so many substances seems to be more an outgrowth of a life that’s just not very fulfilling. Although I might put alcohol in a different category.

Robb: Where alcohol has gone, it tends to really screw up societies, but it’s an agricultural product, and so it’s interesting. I don’t know about how marijuana and all this other stuff kind of fits into that, but it is interesting that addiction tends to be lower in both animals and humans that have an enriched, engaged environment and some of enrichment and engagement is actually this process of becoming an adult with a sense of agency and purpose and to some degree, some discipline, and some something that matters to you. For some people it’s kind of religious purpose, for other people it’s different things, but I think that all of those tend to fill kind of a psychic void that we’re otherwise trying to pile in with buying stuff that we don’t really need or different substances that kind of take us out of the moment, stuff like that. But, good question, and really interesting stuff.

Nicki: Well, and Mark makes the point, too, that there’s just pain that’s inevitable as part of life, but one of the things that we as humans have the ability to do is choose your pain. It’s not like in hunter-gatherer days or when there was a big plague or famine. Life sucked. There was a lot of shit that happened that you really couldn’t choose otherwise, whereas now if you have a crappy job, you can say, “I’ve had enough of this job,” and you can usually get another one or change your circumstance in some way. You can choose to go the gym and have some period of pain while you’re working out, or you can choose to sit on the couch and binge on Netflix and have the pain of your body deteriorating under you. So, there’s choices. Pain is a part of life but you can choose …

Robb: Other options. Again, I don’t know-

Nicki: This is super off topic.

Robb: Maybe a little off topic, but it’s actually kind of interesting to me because it’s not protein, carbs, fat, so we’ll talk a little bit more about it. You turned me on to Emily Fletcher’s Stress Less, Achieve More, the meditation book. Just life changing thing, we’ve talked about it multiple times on the podcast. I keep bringing it up because it’s changed my life, and I am very grateful and want other people to get in and maybe give it a shot and see what it can do for them, but a fascinating outgrowth of doing this daily meditation practice, which I’ve tried a zillion different things. None of it stuck. I don’t know if it was the right place, the right time or just Emily laid this stuff out in a way that was appealing to me, but the long and short of it, this is just kind of an interesting aside, but I’ve found just the interaction upon social media to be almost repugnant at this point, now that I’m doing this-

Nicki: Meditation?

Robb: Meditation stuff. I love interacting with people, but I find that I would much prefer being in … like I’d go over to the keto gains Facebook private group or I’m on the Henry Akins Facebook private group, just where before I would just kind of crack out and scroll through the feed. “Oh, there’s a hot chick. Oh, there’s somebody working out.” I can’t stand that now.

Nicki: You avoid it.

Robb: I just avoid it, which is kind of cool. It’s actually freed up some time, and I don’t even think I was that bad relative on the spectrum, but I was devoting some time to that. Now it’s not just I don’t devote time to that, it is like a rash that I get, even contemplating doing that. So that’s a whole interesting thing, and it’s like have I changed/ Have I enriched my life because the meditation makes me appreciate the moment more so that not only I don’t want that other stuff, but that distraction-

Nicki: Well, the scrolling is also an addiction.

Robb: It is an addiction, and I just notice it in a way now where I’m like, “I don’t like this at all. I don’t want it in my experience at all,” and it’s a very intriguing thing because a big chunk of the reach that we will have with this very podcast is going to go out via social media channels like Instagram, which are predicated on this whole thing, so it’s an interesting experience for me and I’m, again, trying to figure out how I navigate that so that I can continue to provide value to people, but do it in a way that doesn’t make me just disgusted with my life. I sit there and I think, “Well, gosh, I haven’t done a shirtless selfie in a while, so I guess I should do that, because you get a ton of fanfare and more people follow you and ostensibly you’ll be able to sell more shit to them and everything.”

Robb: Then I’m just kind of like, “Fuck that, I’m not doing that. I’m going to have a conversation with my wife about some questions that people cared enough to write them and send them to us and hopefully get some value add from it.” So it’s interesting, but that is kind of … I think was arguably an addictive feature of my life, where I would check … You know, you get up in the morning, it’s like, “Well, I’ve got to go do my business.” Grab your phone so you can occupy that time while scrolling Facebook or Instagram, and it’s like, I just can’t even contemplate doing that now, you know? So it’s-

Nicki: Another perk to meditating.

Robb: Yeah, yeah. Anything else we can beat that one to death with?

Nicki: I don’t know. Charles, thanks for the question.

Robb: Yeah, Charles is like, “Oh my God, that’s the last question I ever ask.”

Nicki: I don’t know that we answered it.

Robb: Yeah.

Nicki: Okay. Let’s see, our next question is from Leo on vegan vitamin D3. “Hi Robb. I just wanted to ask, how do they make vegan vitamin D3 supplements?” Vitamin D3 is a cholecalciferol … as cholecalciferol is an animal product and it is created from cholesterol, isn’t it? How do lichens or other sources produce it? Is it the same form? Is it bioavailable in the same way?

Robb: Oh man, I should’ve done a little bit more digging on this, but you can … So for mushrooms, particularly mushrooms that get exposed to UV light, will produce D2, I believe, which doesn’t work as well as D3 but can be inter-converted to a degree, and some of these other supplements, they may just take the vegan source, like D2, and then tweak them to be D3, but it’s interesting. You know, like DHA, even though we usually associate that with an animal based form, ultimately its main origin is from algae, and so certain types of algae are quite rich in DHA, so there are some of these things that, again, we usually ascribe to just being kind of an animal source that can be plant sourced.

Nicki: Okay. That was a short one to make up for the long, rambling response to Charles. Let’s see. Okay, our final question this week is from Keenan. Gut dysbiosis concerns on keto. “Dear Robb, I appreciate very much your non-dogmatic approach when it comes to tackling information regarding very low carb and keto dietary approaches, i.e. who are you? What are your performance needs? Are you sick and busted up? A hard charging athlete? Et cetera. That’s why I feel you’re the best person to ask about this, as you aren’t inherently biased.” That’s a very nice compliment.

Robb: Very nice compliment.

Nicki: “I have a family history of cancer, depression, mental illnesses, addiction and adult ADHD. I haven’t been diagnosed with any of these issues, though I definitely deal with unevenness in mood and focus. Besides my interest in preventing any future health issues for which I might be at risk, I’ve found that a very low carb, high fat diet just seems to suit my brain the best. I’m less irritable and anxious, my sex drive is fine, and most importantly for me, my focus and attention is just totally on point.

Nicki: “I’ve tried a multitude of eating styles, but very low carb is the only one that finds me springing out of bed in the morning with the birds chirping and excitement to get to work each day. I call it nature’s Adderall, except I don’t have any crazy stim-mania. The only thing holding me back from maintaining this approach is a nagging worry about the hypothetical implications of long term, very low carb as it pertains to GI microbiome diversity, potential dysbiosis risks, mucin production, thyroid problems, et cetera.

Nicki: I’ve read as much as I can find from the experts I tend to trust in this field like Attia and D’Agostino but I’ve yet to find anything that definitively quells my worry of causing some sort of damage from which it might be difficult to come back. Do you think the long term risks might be overblown? I do take Prescript-Assist and raw potato starches, potential mitigators, but I don’t know if very low carb is taking a step or two back from my gut bugs, and I’m very concerned about treating them well.

Nicki: “I always suspected gut problems being at the root of my late father’s alcoholism and his myriad of inflammatory problems. Some of these worries have prevented me from staying in keto for longer than about a month at a time. Every time I start phasing a larger amount of carbs back in, however, there’s a mild and annoying accompanying brain fog and up/down cycle seemingly irrelevant of the dietary source.

Nicki: “I understand that these questions get vetted and you’re busy, so no worries if this one doesn’t make the cut. I sincerely appreciate everything you and your team have done for my health and the health of my family, as well as the awareness you’re raising regarding even larger political issues we’re facing. Sincerely, Keenan.”

Robb: Awesome. Awesome. It’s nice to know that what we’re doing matters, even if it’s one person. Man, so I guess first out of the gate, even after all that praise, I don’t think I’m going to have a definitive answer to this, and so it’s a complex topic and I have to say it’s been an interesting ride for me because even though I have been primarily known as the paleo guy, I was the paleo guy that always leaned much towards the low carb side of things, and man, I tried and tried and tried to get the kind of Boyd Eaton, Loren Cordain ratios of paleo to work and it just really didn’t work for me. I didn’t feel good, I had gut issues, brain fog seemed to be up and down.

Robb: I tried every iteration of the stuff, and then smart people like Paul Jaminet raised these questions about ketosis being problematic long term. Like the loss of the mucin layer in the gut because of lack of dietary carbohydrate and the gut bacteria would say, “Well, if you’re not going to feed me, I’m going to eat the gut lining,” and then you lose this kind of … effectively like a mucus layer that is the real barrier between your body and the feces that is moving through it. There’s a mucus kind of layer there, and so I tried resistant starches and safe starches, and man, I really gave it the old college go and I just felt terrible on it.

Robb: I tried everything. I did the potato starch and I feel okay for a couple days and then it just absolutely crushed me, and I think we’ve talked about a couple of times the Sonenberg lab, and they have some concerns around mono-cropping your gut microbiome around one type of fermentable carbohydrate. So if you were to supplement with something, Dr. Perlmutter has a product through Garden of Life?

Nicki: Garden of Life.

Robb: That is a super diverse fiber blend. It has citrus peel and acacia root and all this stuff. If I were going to do something, I would probably do something like that, that has kind of a broader spectrum kind of deal, but there have only been-

Nicki: I think you said before, too, swapping it out. Like doing some of the-

Robb: Yeah, rotating.

Nicki: Yeah, rotating it, so you’re not doing the same-

Robb: Same thing all the time. Yeah, I think that makes some sense, and again, I would just kind of pressure test it for do you look, feel, perform better and all that type of stuff. Particularly when you have this baseline of feeling really, really good when you’re on very low carb and then feeling significantly not good when you’re not. It is a really interesting question, though, you know. Is there some … something that we’re giving up down the road for some gain that we have now? And I just don’t know that anybody can answer that. There are some preliminary studies that suggest that very low carb diets, although they change the gut microbiota, they don’t necessarily change them in a completely dysfunctional way.

Robb: There’s some pluses and minuses but some of the way that the gut changes would generally be associated with beneficial flora, but even some of the ones that are considered to be not as beneficial, the researchers acknowledge that within the context of a low carb diet, it may not matter. Things may change in that scenario, and again, for most people, we see improvements in blood lipids and blood glucose control. Not everybody across the board, but by and large we tend to see that, and something that’s frequently forgotten in this story is that if you construct a low carb diet properly, things like artichokes and avocados and asparagus and stuff like that, you can get a remarkable amount of fermentable fiber and very low glycemic load.

Robb: So I’ve kind of had this notion that … try to eat your way out of ketosis using very low glycemic, low carbohydrates which means that you’re just going to be eating a ton of [inaudible 00:30:59], but Keenan, I appreciate the kind words and the faith that you have in us on this, but at the end of the day, I don’t think that anybody has been able to put a definitive pin on this, because I think to some degree it depends on the person, depends on the circumstance. I tell you, it’s really fascinating, some of the research around, say like the carnivore diet, that is interesting, and ketosis in general …

Robb: So, one of the big benefits that are sold around fermentable carbohydrate is that we release butyrate and propionate and malonate and these short chain saturated fats, which is super cool. They appear to have these great signaling properties and whatnot, and they’re ostensibly feeding some of the gut microbiota and also the cells lining the epithelial cells and what have you, but what’s interesting is in the state of ketosis, betahydroxybutirate, which is just a slightly modified version of butyrate, it translocates into the gut and it feeds the gut microbiota in the epithelial cells, so that’s a whole interesting thing that nobody was really considering, nobody was talking about. So maybe the endogenous state of ketosis is feeding the gut in a different way.

Robb: Then the real mindblower flew by me not that long ago. A whole bunch of the amino acids can be fermented or converted into the short chain saturated fats and are and tend to be preferentially driven that direction in a low carb environment. So, the more we scratch around this stuff … Man, there was a paper that I was reading just a few days ago and it made this case that the most important thing that you need to do, like where mistakes occur in science is on the first page, in the first paragraph, in the assumptions.

Robb: If the assumptions are wrong, then the whole thing goes completely sideways, and this is where I think this evolutionary health, ancestral health, paleo diet model is incredibly powerful as a hypothesis generating tank, but then we need to go out and then tinker and fiddle and see what the results are and whatnot, and most of the big gas, most of the big mistakes that have kind of occurred there, were an outgrowth of wrong assumptions, and it’s not because people are bad but because you had an idea and you pressure test it and it just doesn’t stand up to scrutiny. Your hypothesis ends up being false or there’s some other nuance to it or something like that.

Robb: One thing that comes to mind is Stefan Lindeberg idea around dietary lectins and their potentially causal role in metabolic syndrome. He has the whole Kitava study that he talks about this, and it’s really beautifully done, because he starts with kind of a anthropological observation. People in the West have rates of diseases that are different than this kind of aboriginal culture. Then he does an epidemiological study. Then he does a study in animals, so he’s got an animal model, and then he does a study in humans. The thing is very consistent and it really makes a case that these dietary lectins could be the underlying problem.

Robb: But then a paper came out that suggested that a cellular carbohydrate, refined carbohydrate, is actually the driver for all of this modern Western metabolic syndrome type stuff, and that fits all this story too. There was a great question asked around this, but it was asked in a way that wasn’t specific enough to delineate whether lectins are the cause or whether acellular carbohydrate was the cause, or it may be a combination of both, or in some people it may be lectins and in another people it may be a dense … a cellular carbohydrate.

Robb: So, where we start with assumptions is a really important piece to this whole story, and again, I kind of side with some folks like Dr. Shawn Baker. We can get so out in the weeds with mechanisms and mTOR and all this stuff, and I think it just ends up being kind of bull shit at some point. We know for a fact that if we just don’t overeat, if we exercise, if we sleep well, if we’re generally feeling good, that good things are going to happen, and it’s difficult to do anything else that’s going to be any better for us, you know? And so that’s kind of where … and maybe I’m saying all this stuff to make myself feel better, because I’m in a very similar situation. I tend to feel my best when I’m at that kind of Perry ketogenic level and I’ve tinkered with that and found that I feel even better when my protein intake is higher.

Robb: I’ve even kind of foregone a lot of the vegetable intake that I used to do because I noticed that my digestion was even better with certain types and the removal of others and making sure it’s definitely cooked. So really focusing on that clinical outcome of do I look, feel and perform better, has been my primary driver.

Nicki: Okay. Awesome. I think that was our final question this week.

Robb: Sweet. Anything else we need to tell people about?

Nicki: I don’t think so. I hope everybody’s having an awesome summer.

Robb: Indeed, indeed. Stay hydrated with drink elements and-

Nicki: Send us your questions at RobbWolf.com On the contact page.

Robb: And still, I think, at least for a while most of my activity on social media is going to be over at Instagram. Might have some interesting developments around that topic here in the not too distant future, so, yep.

Nicki: All right guys.

Robb: Take care.

Nicki: Thank you.

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