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And now it\'s time for Episode 428, Q&A #21 .

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

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Show Notes:

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1. Mild Caloric Deficit [1:33]

Scott says:

Nice word on fasting. \\xa0You have had a ton of discussions about Keto. \\xa0My why for Keto is TONS of chronic disease and brain disease in my family tree. \\xa0After hearing Dr. Perlmutter and then reading his book \\u201cBrain Grain\\u201d a year ago I decided to give Keto a go. \\xa0Shortly there after you offered the Keto Masterclass. Been doing it ever since. I won\\u2019t really know if I hit my \\u201cwhy\\u201d for another 15-25 years when I\\u2019m in my 70s - 80s. \\xa0So keep on trucking\\u2019.

My wife and I own 1201 CrossFit here in Elkins, West Virginia. \\xa0We have TONS of chronic disease and obesity here. One topic that would be helpful for us is setting macros for people. \\xa0We have seen people go on severe caloric deficits and get frustrated when their bodies hold on to the weight. And in one case, we have seen the opposite where a guy lost 120 pounds on Keto eating 3000 cal/day. \\xa0But others struggle to loose because they probably just aren\\u2019t set right calorically. You occasionally mention a \\u201cmild caloric deficit\\u201d. I would love to hear how you determine that. Note also that we have an InBody 530 that gives a pretty good Base Metabolic Rate. \\xa0We are thinking people should be about 500-1000 Cal above that BMR. Do you agree?

I have both of your books, been listening to your podcast for years and even heard you speak over at the MadLab group. \\xa0Always enjoy your perspective.

Scott

Ketogains Calculator: https://www.ketogains.com/calculator/

How to estimate body fat visually: https://www.ketogains.com/2015/09/how-to-estimate-your-body-fat-percentage-bf/

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2. TV at Bedtime? [9:14]

Ashley says:

Hi Robb and Nicki!

I have a question about watching TV at bedtime. Now I\'ve heard and read over and over how this is a terrible thing - the light penetrates the pineal gland, suppresses melatonin production and prevents you from falling asleep, etc. I\'m just wondering if this is one of those hard and fast rules. So many things are generally good, but you have to make sure they work for you individually. I\'ve gotten into a bad habit of watching TV when I go to bed. But I watch it to put me to sleep. When I don\'t have it on, the silence is deafening so to speak. My brain won\'t shut off. But as soon as I turn on Frasier I\'m out in less than 5 minutes, almost like it shuts off my brain. Am I just fooling myself? Is my brain really not shutting off and doing what it needs to do because of the light? I don\'t feel like I sleep terribly but I also don\'t wake up refreshed most of the time. But I also have thyroid and other hormonal issues and I think those can affect sleep as well. Anyway, I\'d love to get your opinion on this. I\'ve had a really hard time breaking this habit.

Stress Less, Accomplish More: Meditation for Extraordinary Performance

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3. TRT: Healthy? [18:43]

Mike says:

Hi Robb,

I am a testicular cancer survivor and due to operations and intense chemotherapy have hypogonadism (chronic low T). Over the past year, I have gotten my health under control, lost about 80 pounds using Paleo/keto as well as getting my T levels regulated through TRT. \\xa0Without replacement my levels were in the low 200s. With it I am about 500-650.

My Dr tells me that it is healthy to use TRT. \\xa0\\xa0I assume it\'s healthier than being chronically low. \\xa0Do you think so? What are some natural ways to raise T?

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4. Exercise for 60+ [27:43]

Philip says:

I am a 63 yo male in pretty decent shape. Except for a nagging hip injury I feel great. The hip doesn\\u2019t seem to have caused any loss in mobility or function (I can back squat 250lbs.). I consider myself to be Paleo since 2011 and recently have thrown in some keto and intermittent fasting. I\\u2019m wondering because of the hip and my age if I should be lifting crazy heavy (going for new PBs and competing at local CrossFit gyms) or should I be lifting lighter (and safer?) with more reps?

Do you have any guidelines for people \\u201cwiser\\u201d than 60?

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5. Stubborn Bodyfat at 47 & Up! [33:49]

JP says:

Hello Robb.

Should I be modifying programming or diet because I\'m over 45?

Now for some context:

I\'m trying to dial in all of the factors that are important for longevity (health span). \\xa0To be more precise I want to:

- Retain or put on as much lean mass as possible (difficult)

- Get below 15% bodyfat and stay there (difficult)

- Maintain or increase mobility (doable)

- Get good sleep (I\'m good on this one)

- Community (just joined a CrossFit gym)

I\'m 47 and what you would call "skinny fat". \\xa0It seems impossible to get my body fat below 22%. \\xa0I\'ve been doing Paleo for about 6 years (about 70/30), tried keto (although I think I went overboard on the fat), and last year did 6 weeks of PSMF (that was very tough). \\xa0Only thing that got me below 20% was the PSMF but its not sustainable and over the holidays gained all the weight back.

I try to stay abreast of the science and avidly consume your work along with Peter Attia, Chris Masterjohn, Chris Kresser, etc. \\xa0I am also known to browse through PubMed on my leisure time. All that to say that I\'m eager to learn and I am as informed as my capabilities allow on these topics.

I have been lifting 2 - 3 times a week throughout and try to limit my cardio to short intense stints. \\xa0I had been trying to do the "minimum viable dose" thing but results are not anything to write home about plus its kind of lonely :)

Recently I have seen several folks online talk about how if you\'re over 40 you need to "do things differently". \\xa0Invariably there is a pitch for an eBook or a class at the end of the story.

Point is:

I get good sleep

I do strength training 2 - 3 times a week

I\'m eating "mostly" paleo

But I just can\'t get consistently below the damn 20% body fat mark!

Should I be doing something different because I\'m approaching 50?

Thanks

JP

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

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Transcript:

Download a copy of the transcript here (PDF)