Autophagy, Alcohol, Vision Problems - THRR019

For full show notes, transcript, link to video, and more visit the show's blog at: https://robbwolf.com/2020/03/06/autophagy-alcohol-vision-problems-thrr019/ This episode of The Healthy Rebellion Radio is sponsored by Four Sigmatic. Four Sigmatic is a wellness company that wants to share the benefits of the most nutrient dense ingredients with the world. Their innovative recipes combine these truly super foods with daily staples like coffee, cacao, and skincare to help you fit elevated wellness in throughout the day and meet the overwhelming demands of modern life. Go to foursigmatic.com/rebel and use code: REBEL, for 15% off Show Notes: News topic du jour: Medical scientists and philosophers worldwide appeal to EBM to expand the notion of ‘evidence'   1. Vision problems since going low carb. [9:49] David says: I've been listening to your podcast and really enjoying it.  I went Keto/low carb about a year and a half ago.  Overall I feel much better and have lost about 40 pounds.  I'm 49 and have needed to wear reading glasses the last few years, but about six months after I switched to a low carb lifestyle my distance vision has been blurry as well.  It's tolerable, but some days are worse than others.  A few months ago my wife and I went on a cruise and although I committed myself to behaving it didn't last long.  by the end of the cruise, after cheating a little (most days I still ate steak, eggs, and vegetables) I woke up and my vision had improved significantly.  Obviously something in my diet, or rather something lacking from my diet, is causing this.  I don't want to start eating bread and chocolate desserts again, so I'm hoping you might have an idea of what I may need as a supplement or even better, a food that may be added,  Thanks in advance, and thanks for the show.   2. Why Alcohol? [13:55] Jamie says: Hi Robb, Not sure if you ever get my emails but, again, alcohol is a carcinogen so it’s not really a “perfect” wine for anyone who is attempting to avoid cancer.  Am I a zealot? Nope.  Just an observation that so many health experts are meticulous about diet except when alcohol is involved...and the alcohol industry loves it.   Have you ever considered why we embrace this substance that does so much harm?  I truly would like your insights as I really do like your work. Peace, Jay   3. Potassium [22:25] Lee says Okay, what's the deal with Potassium.  Recommended dosage is ~4700mg per day.   This is kinda hard to get from diet alone particularly a ketogenic one..   FDA limits potassium supplements to 100mg per dose, but a serving of a salt substitute containing potassium chloride has ~640 mg.   So piling on the salt substitute with  each meal is an easy way to get the recommended dosage.  However, there's a warning that exceeding 4700mg can cause Hyperkalemia (too high potassium levels in the blood) which has serious and potentially fatal side effects.   I've not been able to find much from the Googling about how what potassium intake levels actually lead to side effects ( one place mentioned > 18000mg).  The lack of good guidance seems to be telling.   Is it very dependent on overall heath, kidney function, weight? or do we just really not know?  So I guess my other questions are: 1. How did a hunter/gatherer get ~4700 mg of potassium ? 2. How careful do I need to be with my potassium chloride salt substitute (i.e. am I living on the edge with 5000 mg per day) ? Thanks, Lee   4. Muscle Cramps [28:37] Jackie says: Hi from Iowa.  I hope this finds you well. I have been keto for just over 3 months.  I have had the desired results of trimming away about 10lbs of body fat and the elimination of sugar cravings.  I am curious about what my optimal body weight is and what that looks like so i'm sticking with it and enjoying the journey.  I think I had that moment when i was fat adapted and i thought to myself- 'I am not craving things!'  I have had some carb refuels, usually because of social engagements and they usually leave me craving sugar for the next week. About a week ago I started to have leg cramps.  I am a 49 yo female, 5'10'' 173 lbs, I do resistive training for 30 minutes 3x/week-sets of 5 reps of push/pull/press/ squat and trap bar deadlift stuff.  One day/week i do 20 minutes of interval aerobic machine work out.  I walk each night for 15 minutes after dinner.  Sauna 1x/week for 15 minutes (I love this!) , I also teach 5 yoga classes/week- which means I prep for the class and certainly move through it but I don't 'do' the full class, I walk around and cue the sequence and give verbal cues for alignment.  I live in a small town and bike to work which is about a 6 minute bike ride.  On the weekends I like to go for a long walk (1 hour) with a friend. Beginning at the start of my keto journey and after reading about electrolytes I begin my morning with 1 or 2 teaspoons of Lite Salt, and lime juice in 10 oz of water.  I also use himalayan sea salt on everything-salads, brine meat with it.   I also take Mg supplementation one at breakfast, the other before bed.  I track just protein and get about 110-130 grams/day.  It has been a game changer to track something that I am trying to maximize.  Tracking carbs will make a person nuts.  i eat a lot of calories- I don't track calories but I keep up with my 16 yo son and partner on meals of fatty meats-pork, chicken or beef, loads of olive oil, ACV and himalayan salt on my daily big ass salads.   I meditate daily for about 10 minutes and do pranayama.  I am in bed by 9-9:30each night, and fall asleep in minutes. I drink about 2 cups of coffee in the morning with HWC, and 60 oz of water by 1pm, (I work out in the morning before 9) then about 40 oz in the afternoon/evening which usually includes 2 seltzers at night.  I wonder if i am dehydrated?  Or do I need to supplement Ca?  I suddenly have been getting late in the afternoon cramps, even in large muscle groups and feel super hungry, craving nuts and salty things and feeling tired again in the afternoons.  My sleep is also off, waking at 3 and difficult to fall back asleep. I have not had any lab work recently but plan to meet with my doctor to ask for a basic panal and return to D3/K2 supplementation which i usually don't take in the summer. I appreciate your time and any suggestions the two of you have for me would be greatly appreciated.  I love the podcast and the two of you.   5. Autophagy nerd out [34:16] Nates says: Hi Robb and Nicki, Love the show, and your keto masterclass was a game changer for me. I’ve switched up my morning to involve lots of dark roast coffee (regular and decaf) and sauna, per your recommendation. I’ll also do some heavy lifting in a fasted state (which I believe you might not entirely recommend). Can you nerd out a little on what is actually causing autophagy from sauna and dark roast coffee? And can one overdo it on the decaf coffee? Also, does a steam room effect/benefit us the same way a sauna would? I.e: autophagy and other cardiovascular benefits associated with sauna. Or should we stick with the dry heat of the sauna over a steam room. If you need it: I’m a 5ft 10in muscular 205lbs, 32 year old male in keto. Looking to shed some more weight off of gut and maintain muscle mass, as well as reap any benefits from sauna and coffee that I can. Thanks again.