Ask The Low-Carb Experts

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22: The Truth About Soy | Dr. Kaayla Daniel Aug 17, 2012

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AIR DATE: August 16, 2012 at 7PM ETFEATURED EXPERTS: FEATURED TOPIC: "The Truth About Soy" People are becoming increasingly aware of the dangers associated with consuming soy and soy-based food products. Unfortunately, this also means a lot of the low-carb packaged foods like protein bars that many in the low-carb community may be consuming. While this so-called "health" food is promoted heavily to consumers as an optimally healthy meal replacement and an adequate protein alternative to meats, the reality is there are a lot more risks associated with eating this stuff than most people realize. Our guest this week is "The Naughty Nutritionist" who knows just a thing or two on this subject. Her book gives all the down and dirty details about what makes soy a less-than-stellar choice for your dining pleasure. Listen to my "Livin' La Vida Low-Carb Show" podcast interview with Dr. Daniel from 2010 in . VISIT DR. SPENCER NADOLSKY'S LEANER LIVING STORE:NOTICE OF DISCLOSURE: Here are some of the questions we addressed in this podcast: ROB ASKS:Recently I was talking to a friend and mentioned that, traditionally, soy was only ever eaten fermented. He promptly pointed out that edamame isn't fermented. I didn't have an answer to that, hence my question for you. Is there a secret to edamame that makes it okay to eat or is it the exception that proves the rule? ELEANOR ASKS:I was wondering if Dr. Daniel knows whether the soy in animal feed can effect our metabolisms when we eat the animals for food? I'm asking because I noticed that my thyroid will swell and my metabolism will slow down for 2-3 days when I eat chicken. My thyroid health is fine otherwise. In my first year of eating low-carb high-fat, I noticed the only time my weight fluctuated up was the day after we ate chicken. I was able to experiment and isolate it as a factor, by eating it without spices, sauces, or flavorings, or any side dishes. I'd read that farmers have to be careful of the proportion of soy in livestock diets, because it can screw up their animals metabolisms, too. I am left wondering whether my n=1 observation is pointing to a known effect --- that is, can the amount of soy in an animals diet have an impact on us when we eat it? SANDY ASKS:I use tofu-based Shirataki noodles several times a month and want to know if they are okay to use. They contain water, soybeans (tofu), calcium sulfate, glucono delta lactone, yam flour and calcium hydroxide. TINA ASKS:I get ill every time I eat soy. I've had soy flour sitting in my freezer for months. It's getting tossed! What's in this stuff that's making me so sick? APRIL ASKS:Some of my favorite teas list soy lecithin as an ingredient. If this is the only soy I get in my diet would that still cause problems? I drink one cup a day. I avoid all other forms of soy and soybean oil whenever possible. I also have PCOS so I know that it's even more critical that I keep my estrogen levels in check, but I'd hate to give up my favorite tea. PAUL ASKS:I'd love to hear Dr. Daniel's thoughts on soy lecithin and soy-based emulsifiers in things like vitamins and fish oil capsules. There's something about using an omega-6 rich substance to emulsify omega-3 capsules that seems ironic. FORTUNE ASKS:What about the soy that's in skin care products? Most women over 35 experience an increase in their facial hair and soy-based creams and extracts are often recommended for this and included in cosmetics. Knowing what we do about soy, what should ladies be using instead? I tried a soy cream and thought it actually made my peach fuzz grow darker, so I stopped. What's a better alternative or is this something we need to be concerned with at all? VINCENT ASKS:Is it better to avoid eating soy rather than risk eating GMO soy? Which types of soy are best to eat, if we're forced to consume GMO-based ones? CARLA ASKS:Can the phytoestrogen in soy foods cause erectile dysfunction in men?

21: Are Starches Really Safe? | Nora Gedgaudas Jul 27, 2012

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AIR DATE: July 26, 2012 at 7PM ETFEATURED EXPERTS: FEATURED TOPIC: "Are Starches Really Safe?" One of the most controversial issues in the Paleo/low-carb communities over the past year is the concept known as "safe starches" popularized by people like Paul Jaminet in his book . When I , I was simply curious about the seemingly bizarre idea that consuming starch could somehow be a part of a healthy nutritional plan in light of the predictable negative blood sugar impact of consuming these foods. The conversation that ensued between and low-carb physician in the months that followed literally defined some clear lines of distinction between those in the Paleo community who see starchy foods such as white rice, white potatoes, sweet potatoes, plantains as harmless to health and those in the low-carb community who view starch as something to be avoided if you want to optimize your health. Who's right? Who's wrong? That's what we'll seek to answer in Episode 21 of "Ask The Low-Carb Experts" with the author of Nora Gedgaudas. With a panel of experts slated to tackle this important Paleo/low-carb health issue coming up next month at the upcoming in Boston, Massachusetts in two weeks, this podcast gave YOU a chance to ask the questions you think need to be out there regarding this topic. TRY THIS NEW LOW-CARB SNACK OPTION FROM NICK'S STICKS:NOTICE OF DISCLOSURE: Here are some of the questions we addressed in this podcast: WALLY ASKS:Is it okay to eat fruit when it's out of season? For example a banana in Chicago in the dead of winter? DANA ASKS:I have athletic boys who I feel NEED to consume safe starches after sports? Is this true or am I just falling for conventional wisdom? Will they miss out on any nutrients or energy in their lives if they choose to avoid starches? Honestly, they are not big fans of sweet potatoes (although I keep making them and presenting them and will continue to!). How about white potatoes? What's the nutrient difference? HANK ASKS:Are safe starches okay as a staple of the "Paleo diet" or should they only be used in proportion to your activity level? Robb Wolf, Mark Sisson and other Paleo/primal leaders advocate for higher-carb levels for endurance athletes for instance, but some people like "Free The Animal" blogger Richard Nikoley seem to do okay with white potatoes as a part of their diet on a regular basis even without endurance exercise. What are your thoughts? DANNY ASKS:In my view the entire controversy over "safe starches" is completely overblown because the applied dose is never discussed. I am a near zero carb dieter who remains in nutritional ketosis all the time. I don't ever each starches as part of my diet. As a keto-adapted runner these supposedly "safe starches" work against me. However, I did read Paul Jaminet's The Perfect Health Diet and found the suggested dose of starchy carbohydrates -- 20% of calories -- to be quite reasonable when compared to clinical studies on low-carb which also have about 20% of calories from carbohydrates. The goal of the safe starches is not to suggest sugar is safe, but to stave off "excess gluconeogenesis" so the liver does not need to work to produce glucose and instead the minimal amount that is needed will be supplied by the diet. Unfortunately, I think the safe starch message has been twisted by the bodybuilding crowd who have descended upon Paleo and given them a way to cling to their old alternating high-carb/low-carb days, substituting sweet potatoes for post-workout sugar/protein bombs they used to ingest. As a low-carb advocate the applied dose is the real bone of contention as it is being incorrectly applied by Paleo at large. What do you think? LISA ASKS:Is it possible to stoke food cravings leading someone to possibly overeat from consuming safe starches? Or is this desire completely avoidable for someone with a fat-burning, balanced metabolism? NICK ASKS:Pretty much all longevity research has shown that the key is keeping the amount of insulin your body needs to use over its lifetime as low as possible. Thus, however "safe" glycating starches might be in the short term, by definition, how can they be considered metabolically benign to most of us whose capacity to process glucose declines as we age? JIM ASKS:Is the safety of starches in a Paleo diet largely dependent on the individual's current health, goals, and food tolerances relative to the chosen starch sources? Consider two examples: A clinically obese, sedentary individual eating a Paleo diet and a lean, active individual eating a Paleo diet. It seems reasonable to limit starch for the sedentary individual, in favor of high quality proteins, fats, and non-starchy carbohydrates to help facilitate hormonal repair and weight loss. In the case of the active individual, adding starches seems like an easy way to replenish depleted glycogen stores and help facilitate improved recovery from exercise. Assuming an individual has a good relationship with food and a healthy hormonal system, how does starch cause harm? PETER ASKS:Is time of day important in terms of the effects of carb consumption, and, if so, would it be better to eat carbs in the morning or evening? And does eating fat along with carbs mitigate the effect of those carbs on blood sugar? If so, is there a rule of thumb or ratio you can use? CESAR ASKS:I would like to ask you about manioc and manioc flour, mainly because it is one of the most common sources of carbohydrates in my country of Brazil. I have chosen it as my main source of carbs because it is gluten free and the only main anti-nutrient I could find in it is acceptable levels of cyanide. The toasting and preparation of the flour supposedly eliminates most of the cyanide. I have also read that the detrimental effects of manioc's cyanide is greatly reduced with the proper amount of meat protein, which I eat a lot of, so I hope there is some truth in there. Do you have any thoughts on this as an acceptable starch source?

20: Transitioning To The Paleo Diet | Robb Wolf Jul 20, 2012

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AIR DATE: July 19, 2012 at 7PM ETFEATURED EXPERTS: FEATURED TOPIC: "Transitioning To The Paleo Diet" The Paleo diet has come on strong in recent years as people have become increasingly frustrated by the constant (and nauseating) promotion of high-carb, low-fat nutritional plans as the only way to get healthy. Unfortunately, these dietary approaches simply leave most dieters hungry, irritable and miserable. If only we could convince people to hearken back to the dietary dictates of our ancestors when obesity, diabetes and heart disease didn't exist, then perhaps we could salvage the weight and health of modern man. That's exactly the passion of bestselling author of (read Jimmy's review ) and Paleo lifestyle expert . Robb joins us in Episode 20 of "Ask The Low-Carb Experts" to address all of your questions about changing your diet over from the SAD, vegetarian/vegan or even a low-carb diet to a Paleo lifestyle. If you've been considering making the switch over to a Paleo diet and have any questions about how to go about doing that, then Robb is the man to provide the answers. VISIT DR. SPENCER NADOLSKY'S LEANER LIVING STORE:NOTICE OF DISCLOSURE: Here are some of the questions we addressed in this podcast: LAURIE ASKS:How is butter different from cream when it comes to Paleo? I have a friend who shuns cream and cheese and other dairy but still uses butter. I am trying to transition to Paleo but am trying to figure out the differences. Is cheese better than cream as far as Primal versus Paleo? KAT ASKS:Can you explain your statement about eating fat on a Paleo diet? It seems I've heard you say that if you want to lose fat then you need to eat less overall which includes less fat. Do you really believe that is true? DAYTONA ASKS:What are your thoughts on the proliferation of Paleo desserts, e.g. Paleo brownies, chocolate truffles, waffles, etc. Where does that fall in the fundamental Paleo concept of Just Eat Real Food? I know you like to use the caveat of do whatever improves how you "look, feel and perform" but I’m curious what your personal opinion is on these recreations and how eating them everyday impacts one’s health. JACK ASKS:Is BPA consumption a concern for someone who eats canned fatty fish every other day on his Paleo diet? I eat this way because it's cheap, especially mackerel and sardines packed in brine which I enjoy. LINDSAY ASKS:I am a 47 year old female who has made the transition from triathlete to competitive bodybuilder. I was a vegetarian for nearly 20 years but added meat back into my diet about one year ago when I made the switch. Recently I tweaked my "clean" diet further to remove all grains and adhere to a more Paleo style of eating. As difficult as it was to give up my oatmeal, I am happy to say I am now bloat-free! I understand that a pre-contest bodybuilding diet is not necessarily going to be the same as a healthy diet. I have a competition coming up in 10 weeks and was wondering if you could comment on how to structure a pre-contest diet that would allow me to reach the single digit body-fat percentages on a Paleo diet. I know fat is good for the healthy diet but my mind still tells me to limit it pre-contest. I know there's Professor Cordain's "Paleo for Athletes" book out there but I'm not really looking at my situation from a performance standpoint - purely aesthetics. Any suggestions would be greatly appreciated. Incidentally, I listen to Robb's podcast and really wish I could come up with some smart-allec comment for him. SCOTT ASKS:What advice would you have for someone with a depressed Thyroid and Autoimmune conditions (likely linked to a leaky gut) incorporating more polyunsaturated fats into the diet? These are normally recommended and allowed on a Paleo Diet (in a good balance of Omega 3 and 6 of course), but it seems that there is some research often cited by Dr. Ray Peat about all PUFA's (not just the unfavorable Omega 6's) leading to anti-thyroid and gut permeability. Is this a possible reason for someone to not see great results from transitioning to Paleo, specifically that the consumption of PUFA's counteract the benefits of removing other problematic foods like grains and dairy? Would you still recommend attempting a Paleo template a la Chris Kresser even if it meant not consuming Omega 3's? Any thoughts you have on Ray Peat's claims would be awesome to hear! MEG ASKS:How long does it take before weight lifting and sprinting activity will make a measurable impact on my body composition? I have been doing these type workouts twice a week for 8 weeks now but so far there is no change in body fat percentage or weight, and only a 1cm change to my upper body measurements. I am so disappointed with this result! I am 40 years old and I eat a Paleo template but do eat some cheese and heavy cream. I get 30-100g of carbohydrate a day, all from veggies, berries and salads. Could it be that I'm expecting too much? If not, then when can I expect the muscle to increase and the body fat to reduce? CHIROPRACTOR DR. SMITH ASKS:I am a 57-year-old chiropractor. About six years ago I had a mild heart attack for no particular reason. I've always taken pretty good care of myself. However, looking back over the years, I was big into 'healthy whole grains', lots of fruits, not too many vegetables and plenty of of protein and LOW FAT. An Angiogram showed my arteries were half clogged but I decided not to have the bypass surgery or the stents put in. My current theory is that decades of rises in blood sugar and the predictable insulin responses have contributed significantly towards my coronary artery disease. I have been 90% Paleo for nearly a year and I look, feel and perform much better. My questions are: do you think sugar and grains can cause heart disease? And how do I explain to my would-be naysayers that eating Paleo is good for my damaged heart? MICHELE ASKS:I have been eating this way for a while now and it is hard to remember that time in my life when I chose to eat crap. I would love to hear what challenges Robb has faced introducing the Reno Police/Fire Fighters to the Paleo lifestyle. PETER ASKS:We all know that factory-farmed meats and associated grain-fed animal foods are not so good for you and that grass-fed meats and organs are a far superior choice for your health on a Paleo diet. But what if you just can't get grass-fed meats? Do you still eat the factory stuff or avoid it altogether and get your nutrition from other sources? MATTIAS ASKS:Today I was banging my head against a wall with a vegan. The topic was phytic acid. I've seen great results for my psoriasis after ditching grains and legumes switching to a Paleo diet. Her point though is that the binding properties of phytic acid are the greatest benefit in this radiated environment while the legumes themselves provide plenty of minerals, even if phytic acid binds to some. Does she have an actual claim here? DIANA ASKS:This question is about dairy not being Paleo. I understand that man did not evolve consuming dairy. However, I would like to submit that in India they have been consuming dairy for possibly 6000 years. Until the introduction of Westernized foods, I'm thinking they did not have a problem with poor health due to food consumption. It is my belief that dairy in the US is only an "allergen" because it has been pasteurized. Have you ever considered the possibility that dairy would be a perfectly acceptable food for humans if it was consumed in its "raw" form? Given the perfect world scenario that milk if not contaminated and not requiring pasteurization, it is actually a perfect food. If you think about it, milk's sole purpose is to be a food and to nourish another individual unlike anything else we eat. Any thoughts? MARK ASKS:I work at a senior center and will be discussing the Paleo Diet with them in-depth tomorrow. I normally talk about the benefits of such a style of eating or similar and many are coming around to the idea that beef and eggs are not bad for them. But the grains and dairy thing can be a difficult one to wrap one’s head around about giving them up (or at least restricting them). Can you share any case stories from your own experience of implementing and transitioning the senior citizen population to a Paleo diet? AMBERLY ASKS:I am allergic to eggs, so do you have any creative ideas for breakfast? (I know I can have lunch or dinner foods, but that gets old after a while.)

19: How To Beat Carbohydrate Addiction | Julia Ross Jun 29, 2012

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AIR DATE: June 28, 2012 at 7PM ETFEATURED EXPERTS: FEATURED TOPIC: "How To Beat Carbohydrate Addiction" Say the word "addiction" and most people immediately think of cocaine or heroine addicts, people who abuse alcohol and tobacco, or some other bad habit that is causing serious bodily damage to the addicted. Webster's Dictionary defines addiction as a "compulsive need for and use of a habit-forming substance characterized by tolerance and by well-defined physiological symptoms upon withdrawal." Sound familiar anyone? While most people who consume carbohydrate-based foods don't want to admit it, they are very likely addicted to these sugary, starchy, whole grain-based foods which in turn is making them more obese and chronically ill as the days go by. Nutritional psychotherapist and addiction specialist is here with us in Episode 19 of "Ask The Low-Carb Experts" to get to the heart of the issue about why we crave something so deeply that we are becoming more and more aware is actually harming us. Julia is the author of a newly-revised book that addresses many of the issues we'll be discussing in this podcast. If you have any questions about carbohydrate addiction that you would like for Julia Ross to address, then feel free to send it to me by 3PM ET this Thursday afternoon at . Or you can ask your question LIVE on my show by calling (712) 432-0900 or Skype the show for FREE by calling the username freeconferencing.7124320900. Whether you call or Skype, be sure to use the access code 848908. Listen LIVE and if you like what you hear. This is your chance to interact with the best nutritional health experts in the world, so don't be bashful. For those of you using the Windows version of Skype to call into the show on Thursday night, you can locate the dial pad by selecting the Call tab at the top of the page, then click Show Dial Pad. Please see the image below for reference: And if you use the Mac version of Skype, here's how to call in:

18: The Truth About Sweeteners | Dr. David Getoff Jun 22, 2012

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One of the more controversial areas of debate about the healthy low-carb lifestyle is what to do about sweeteners. Some say the taste of sweet itself is an addiction that needs to be overcome by complete abstinence from consuming anything sweet on the tongue. Still others believe that finding adequate sugar substitutions in your diet is a lot healthier way to eat than a sugar-filled one. And then there are those who say it is better to eat sugar, honey or other natural sugars than to risk consuming chemical-based sweeteners that are doing God-knows-what to your body. So who do you believe about what you should do? That's where this week's expert comes in. He is a naturopath and board-certified clinical nutritionist named Dr. David Getoff and he's going to help us sort through it all in Episode 18 of "Ask The Low-Carb Experts." Dr. Getoff is quite knowledgeable about all of the ins and outs of both the natural and artificial sweeteners available for consumers to purchase and will give us the cold, hard facts about what is right and what is wrong answering your questions. VISIT DR. SPENCER NADOLSKY'S LEANER LIVING STORE:NOTICE OF DISCLOSURE: Here are some of the questions we addressed in this podcast: LISA ASKS:What are your general thoughts about natural non-glycemic/low-glycemic sweeteners like stevia, erythritol, xylitol, and lo han. I have used these alone and in blends like ZSweet. Right now, I'm really enjoying Nature's Hollow's "maple syrup flavored" xylitol syrup which I use when a recipe calls for honey or agave. CAROL ASKS:Does Splenda really kill the beneficial intestinal bacteria? Jorge Cruise says in his book The Belly Fat Cure that you should avoid sucralose in your diet because of this. MICHELLE ASKS:Are the deep yearnings and calling for sugar due to candida overgrowth, a vitamin deficiency, excess insulin, a bad habit, or cellular mitochondria seeking fuel? Or maybe all of this? ELISE ASKS:I use both stevia and xylitol. Do either of these inhibit weight loss? And is there any truth to the claim that xylitol is toxic for pets like dogs and cats? LYNN ASKS:Is stevia ok? Is it low-carb or Paleo? ANDREI ASKS:I would like to know if stevia causes an insulin response. JAN ASKS:I consume multiple Diet Dr. Pepper's every day and have for many years. I have noticed that when I substitute Iced Tea or H2O for all but say one or two for several days running I have a downtick in weight. I have seen the UT San Antonio study that says Aspartame in Diet Drinks can cause Insulin to go up which I suppose could affect fat burning, but I have also seen a lot of research that says it has NO effect. If it isn't the Aspartame, why does my weight trend down when I stop drinking the soda? Is it the sodium? GRETA ASKS:I'm a Diet Coke person and I've been off of it since last Thursday as well as all other sweeteners. How can we really tell if sweeteners are impacting our weight loss? How long should we get off of them before trying to add something back in? Should we rely on our weight measurement from day to day? SHALEAH ASKS:If I choose to use artificial sweeteners, which ones are the least detrimental and have the most minimal effect on insulin and poor health? BRENDA ASKS:I know that coconut sugar is not calorie-free, but could you enlighten us about whether it's a good sweetener to use or not? DANA ASKS:I like using erythritol, stevia, and occasionally Splenda for sweetening my food. I would like a good "comeback" for those people who call anything other than "table sugar" -- artificial. White sugar itself is massively processed and artificial, so I'm not understanding their reasoning. Why is maltitol permitted to be put in food as a sweetener when it is well-known to cause a painful and drastic reaction in the gut even in small amounts? NORM ASKS:I was excited to look into Stevia-bases sweeteners, but I found out that all three major brands add sugar alcohols which are terrible for people with digestive problems. Can you tell me why they add sugar alcohols and can you get stevia without these? LAURA ASKS:I am a Type 1 diabetic and I live in Spain and the only sweetener I've found there that has no fillers like maltodextrin is a liquid mixture of saccharin and cyclamate. The taste is vastly better than the pure saccharin available in the United States, but I wondered if you would comment on the safety of this mix. Also, would you comment on any possible connections between artificial sweeteners and infertility/miscarriages? PAM ASKS:I have been using a pure stevia powder with only stevia and no fillers for several years and I use it daily in many things, like my Bulletproof coffee, water and fresh lemon, apple cider vinegar dressing, and homemade hot cocoa with unsweetened coconut milk. Is it likely that this stevia contains mycotoxins? What are the possible outcomes of consuming a good bit of stevia daily? This is the only form of sweetener I use. CHERYL ASKS:What about Acesulfame Potassium (aka Ace-K) and what impact does it have on blood sugar? It seems to be in just about everything diet these days, especially diet soda. APRIL ASKS:I consider myself highly addicted to sugar and eating a dessert made with things like erythritol, stevia, or Splenda causes me to want to eat even more sugar-free treats. Is there any way I can get this under control or is it better to just avoid these altogether? I do find the longer I abstain from them the less I crave them. But then some event comes up where I make something sugar-free and the cycle continues. Any advice is very much appreciated! COLLEEN ASKS:Earlier this year I discovered the "low carb" world and now eat 50-100g of carbs per day, mostly from fruit, vegetables, nuts and some dairy. I am 45 years old, slightly overweight, have eaten primarily high carb, low fat my entire adult life, and prior to changing my eating had fasting glucose in the 90s, normal cholesterol and triglycerides. Over four months I have lost 12 pounds without effort since adopting a higher fat, low carb diet. However, once or twice a week from rice or even bread. I also have 2 teaspoons of sugar per day in coffee. Is this acceptable? How important is it to eliminate sugar altogether? Is this more important than trying to fit exercise into my schedule?

17: 'All Things Exercise (Exercise 101)' | Sarah Fragoso and Jason Seib Jun 15, 2012

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AIR DATE: June 14, 2012 at 7PM ETFEATURED EXPERTS: FEATURED TOPIC: "All Things Exercise (Exercise 101)" Exercise is an often misunderstood aspect of a healthy lifestyle change because it can be interpreted in a variety of ways. From cardio to resistance training, high-intensity interval training and everything in between, the average person just doesn't know for sure what the heck they should be doing to maximize their results along with a healthy nutritional plan. This week we have two experts who know a thing or two about bringing the proper balance into play when it comes to exercise in Sarah Fragoso and Jason Seib from . You probably already know about the incredible Paleo success story that Sarah has from her uber-popular blog, podcast, cookbook and children's book and she has a brand new book coming in September 2012 entitled . In case you missed it, I featured Sarah Fragoso in in June 2011. Her EPLifeFit business partner and frequent guest contributor to her "Everyday Paleo" blog Jason Seib is a bona fide nutrition and fitness expert extraordinaire who was featured in in 2011. Both Sarah and Jason believe that eating a real foods-based diet along with an intelligent exercise program can help you reach your personal fitness and health goals and they stand ready to answer your questions about how to make that happen! TRY THIS NEW LOW-CARB SNACK OPTION FROM NICK'S STICKS:NOTICE OF DISCLOSURE: Here are some of the questions we addressed in this podcast: CUTZI ASKS:What kind of equipment is needed for your Everyday Paleo Lifestyle and Fitness program? I am a homeschooling mother of 4 and had a C-section three months ago. I'm still nursing and it's not easy for me to leave the house on a regular basis yet. I would love to be able to exercise at home with minimal equipment and minimal time. Any suggestions? CHRIS FROM BRITISH COLUMBIA ASKS:How would you go about altering your Paleo eating habits to increase weight loss while maintaining my workout schedule of doing CrossFit three times a week? I am kind of at a standstill lately and need some help tweaking what I'm doing. I'm not unhappy with my results but would definitely like to shed more body fat. CATHY ASKS:I am interested to know what your 'expert' thinks in terms of the differences between exercising in a keto-adapted state as opposed to 'carbing up' or simply being in a glucose burning state and how that may apply to hunger or appetite and endurance. MEG FROM THE UK ASKS:I'm a 40-year old female and have been eating low-carb for 9 months. I dropped 25 lbs in the first six months but I am now at a plateau for the past 3 months with a BMI of 28 and body fat percentage of 37. My question for you guys is what is the most effective exercise I can do to reduce my "set point"' weight and get through this stubborn plateau? PETER ASKS:I workout like a maniac 3 times per week and then usually a lighter workout at least one more time. My tough workouts are 75 minute CrossFit/MMA-type workouts with full body tempo weightlifting. I am also VERY VERY strict Paleo and have been for 3 months. I have lost 13 pounds but have been stuck at this point for 3 weeks. Should I cut down my workouts? Adjust my protein/fat? Any advice would be appreciated. I am 5-9" male now weigh 210. I look better since the weight loss and I feel outstanding. MIKE ASKS:Is it better to train in fasted or fed state and what do you recommend for pre and post workout nutrition? MACKAY ASKS:Too much exercise can add to chronic inflammation, stress, and eventually lead to burn out. How do you know when you are exercising too much? KEITH ASKS:How does low carb, even Paleo, fit into the bodybuilding equation? The sarcoplasm is where the glucose/glycogen is stored, is it not? The experience of competitive bodybuilders who go low carb and low fat during contest prep, is it that their muscles "deflate" during this period? And do they also experience more fatigue and lowered stamina which they try to time "carbing up" for the contest, so as not to be smaller. Any thoughts? MEREDITH ASKS:I have had 4 healthy pregnancies but after eating gluten/dairy/legume free Paleo! I STILL cannot lose my lower belly or develop tone in my abs. It's frustrating because I still look pregnant even though the rest of my body has awesome tone - I'm 5'4" and I weigh on average 107 lbs. It's almost as if my abs are not connected to my stomach because when I bend over the skin hangs - not aesthetically pleasing at all. I currently strength train 3 times a week and run or do sprints 3 times a week. If you have any exercise or diet advice I would appreciate it and gladly make the changes. I have also been treating my leaky gut with elimination diet protocol and take Armour 1.5 for my thyroid. I also have not had a period return after this last pregnancy. I sound like a mess but I truly do feel great except for the occasional digestive discomfort. Sleep and energy are great. I know there are other women out there struggling with their gut so thanks for your help in advance! LEE ASKS:What exercise will increase blood flow to help reduce belly and stubborn oblique fat? JOE ASKS:I'd love to know what Sarah's strength numbers look like. A lot of women are afraid to lift heavy out of fear that they will get bulky. Well, Sarah looks great and I suspect she is not afraid to lift heavy. If a woman knew she could safely lift X amount of weight without getting bulky (like Sarah), then she'd be more inclined to look into lifting weights in a healthy way. TORIE ASKS:I lost quite a bit of weight (30 kilos thereabouts) by following a low carb diet a few years back. I got to a point though, where it stalled. And stalled. And stalled. But my weight (although high) remained stable. Fast forward a few years and it's crept up by about 6 kilos. I start exercising. I cycle for an hour a day. I do the Couch to 10k running program on alternate days. I feel great, but still stalled. Then I can't exercise for a couple of months due to surgery. Back to it now, and my weight has crept up another few kilos. I am back on my bicycle for an hour a day, but not back at the gym nor running again. Yet. I eat very low carb. I'm very strict. I'm in ketosis. But I'm actually gaining weight - not even staying stable. I really didn't think this was possible on low carb. Any suggestions? The whole "measure yourself" thing isn't going to cut it - I'm still about 27 kilos from my high target, 37 kilos from my 'I really wish I weighed that!' goal. But I'm being realistic (hah!). My numbers are good. My doctor said a few months ago my cholesterol was high, so I made some adjustments and now he's very pleased I managed to lower it by fiddling my diet. I've had all the tests for thyroid etc and all appears normal according to the doctor. He's stumped as well - and just shrugs and says 'well done on the exercise'. But it's all pretty disheartening. CHRIS ASKS:1) I have heard on-and-off from various training forums that on a progressive strength training plan it takes about two years to reach one's "genetic limit" of strength. Is this true or just another example of "broscience?" 2) Can a person effectively build strength while performing very slow, H.I.T. bodyweight exercises while on a ketogenic diet? I have been doing a sort of "Body by Science"-style workout once a week for about two months with just my body weight (pull-ups, decline pushups, bulgarian squats, chair dips, planking) but I have no real way to measure how much I've progressed. SANDY ASKS:I have been pretty sedentary most of my life except for walking occasionally, gardening, no real period of extended hard exercise. How does someone start resistance training and weight lifting if they are 65 and female? I don't know where to begin and I feel lost looking at all those machines at the gym. Help! I have been eating low carb for almost one year and lost 50 lbs. BURT ASKS:What is a good motivator to get one's rear off the couch and actually exercise and is exercise important for weight loss and weight management? STEVE ASKS:This question is about exercising causing a weight loss stall. I repeated this six times and it happened every time. In 2007/8, I was recovering from years of being a hormone wreck, with thyroid, adrenal, insulin resistance, and fatigue issues. I was 315 and made it to 190 in less than a year, thanks to a good doctor. When I got about 50 lb off, I decide to speed things up by riding a bicycle a couple times a day. This was just a one-speed fun bike and I only rode it 10 minutes or so at a time. Each time, by the next day, weight went up at least 5 lb and I felt bloated in my stomach. I would stop riding and it would go back to what it was in a few days. That was hard to believe so I tired again, same thing. Over a few months, this happened six times. How can this be? I read Mark Sisson's blog post about chronic cardio and it is the only thing that makes sense. I wasn't an athlete over-training like Sisson was but could the hormone issues act like someone that over trains and gets "burnout?"

16: ‘Low-Carb, Pregnancy & Kids’ | Maria Emmerich and Valerie Berkowitz Jun 08, 2012

Show notes

This week we turn the topic of attention to all the great low-carb moms and future moms of the world who might be wondering how exactly they should be eating while pregnant and what to feed their child once those little bundles of joy say hello to the world. It’s such an important topic that I’ve asked not just one but two bona fide experts on this subject to help answer your questions about it. Nutritional wellness expert Maria Emmerich has long been providing amazing low-carb nutritional recipes and advice on her and she was featured in In November 2011, she adopted two beautiful baby boys from Ethiopia and has seen firsthand what it’s like feeding children well. Don't forget to pick up a copy of her brand new June 2012 book on how to feed kids well called . Another excellent guest expert joining us is Valerie Berkowitz from the who was featured in Not only does this registered dietitian who worked with the late, great Dr. Robert Atkins in his complementary medicine clinic recommend healthy low-carb living for her clients, she herself has given birth to several babies following strict adherence to the Atkins Lifetime Maintenance plan. With Maria and Valerie on hand for this week’s show, we’ll have a lot of wisdom to share. Disclaimer: We cannot recommend for or against the use of colloidal silver taken internally or topically. Please consult your physician and do your own research about this substance. VISIT DR. SPENCER NADOLSKY'S LEANER LIVING STORE:NOTICE OF DISCLOSURE: Here are some of the questions we addressed in this podcast: Getting pregnant: TONY ASKS:My wife and I are going to try start a family next month. We have read and heard about the warnings from taking Paleo or low carb too far and how it may inhibit fertility. Even the Paleo doctors recognize this as a possible problem and recommend making sure you get enough safer starches. Some go as far as going to recommend some regular potatoes or white rice. DAYTONA ASKS:I have heard that it is not a good idea to go very low carb during pregnancy because it sends a signal to the fetus that "food is scarce" and therefore changes the child's epigenetics in a negative way (e.g. predisposed to storing fat). Is there any basis to this? If so, how does a mother juggle her own need to be low-carb with their child's needs? LEANNA ASKS:I would like to know if there are any nutrients or supplements that I should amp up in my diet if I am trying to conceive. LAURA ASKS:I am 32-year old T1 diabetic and have been following a slightly modified Bernstein Diabetes Solution plan for the past two years, meaning that I eat between 20 and 45 g of carbohydrate per day. This keeps my sugars in excellent control most of the time. I low-carb to control my diabetes, not to lose weight. I have one son who is three years old and I was not on a low-carb diet during that pregnancy. My son is very healthy and I had no complications with the pregnancy despite the frequent blood sugar swings and lows that come with the hormonal changes and eating a higher carb diet. My doctor at the time stressed the potential for brain damage in the fetus when the mother eats a low-carb diet. Note that when I was pregnant with my son, my sugars were well-controlled according to my A1c levels but I did have daily swings and tons of lows, which really tuckered me out. Since starting the low-carb diet, I feel so much better, more energy, stable sugars,and don't plan to ever go back. That said, this past year I have had two miscarriages. I am wondering if the low-carb diet could have played a role in those miscarriages. Would you please comment on your recommendations for diabetics - most of what I have read online seems to recommend the maintenance or a non-ketogenic phase for low-carb dieting during pregnancy. However, anything above the 45g of carb for me tends to screw with my blood sugar control. My gut feeling is that it would be more important for me to tightly control my blood sugars than to avoid ketosis, but I'm not 100% sure about that. What is your opinion? Feeding a baby: LAURA FROM OTTAWA ASKS:I just had a baby 6 weeks ago after a (mostly) low carb pregnancy. Right now my baby is on a combination of mom's milk and formula. My question relates to when the baby is 4-6 months and starting on solid foods. My understanding is that human milk has a certain carb content that might be higher than what a low-carber might eat. Is there a requirement for babies of a certain age to have some carbs in their diet? I wasn't planning to feed him cereals, bread, potatoes, pasta or any of that junk. Is that wise? JOE ASKS:My son and daughter-in-law are vegans (for philosophical reasons) and have a healthy 7-month old boy. What would you recommend, as vegans, for particular foods/supplements they’d need to include in his diet after they wean him? They are open-minded and in fact raise chickens so they can eat free-range eggs every day. I think that’s the main departure I’ve heard of for them from the strict vegan diet. ZACK ASKS:I have a 2.5 year old. What is a good rule of thumb in terms of caloric intake and/or macronutrient ratios? Obviously he isn't going to be eating as much as I do, but I want to make sure he is getting enough meat and fat based on the amount he does eat. Feeding older kids/teenagers: TAMMIE ASKS:I have a question about pre-teen female children approaching puberty. What foods are important for her changing hormones to keep her balanced, avoid acne, etc.? DAWN ASKS:I am transitioning to a low-carb diet and am TRYING to include my two sons who are 12 and 13 years old. My main problem is trying to break them of the habit of cereal in the morning. I do work outside of my home, and so making a quick breakfast is imperative, as I oftentimes don't time have to cook before we leave the house at 7:30AM. Also, I am trying to eat about 50 grams of carbohydrate, I would think that is way too low for growing children, but what is the amount of carbs that is correct for children this age? SUSAN ASKS:I have two teenagers (15 and 19) with acne. Eliminating milk has helped enormously, though we still eat some cheese, not every day. Reducing gluten has helped somewhat as well. We juice daily with mainly green veggies. I have added vitamin D, probiotics and omega-3 oil. The redness is pretty much gone and it looks far less angry, but how do you make it go away? Is there more to the story here? They have both seen that when they eat like a typical American teenager, by the next morning the acne is back in full-swing. But even being really good does not make it go away completely. Help!

15: 'Exploding The Low-Carb Myths' | Dr. Eric Westman Apr 27, 2012

Show notes

Duke researcher and health practitioner is a lifestyle medicine physician specializing in disease prevention primarily through the use of low-carbohydrate nutritional approaches that often improve conditions such as Type 2 diabetes, obesity, PCOS, metabolic syndrome, sleep apnea, fatty liver disease and more. He's the co-author with Dr. Stephen Phinney and Dr. Jeff Volek on the New York Times bestselling book (listen to my interview with him about this book in ) and has performed some of the most influential scientific research on low-carb diets in the world over the past decade. He regularly teaches his patients about low-carb diets and has heard virtually every objection about it over the years. That's why he'll be here with us dispelling the myths people still believe about low-carb living. If you have any questions about the low-carb myths that are out there that you would like for Dr. Eric Westman to address (anything and everything is fair game--he's hear it all!), then feel free to send it to me by 3PM ET this Thursday afternoon at . Or you can ask your question LIVE on my show by calling (712) 432-0900 or Skype the show for FREE by calling the username freeconferencing.7124320900. Whether you call or Skype, be sure to use the access code 848908. Listen LIVE and if you like what you hear. This is your chance to interact with the best nutritional health experts in the world, so don't be bashful.

14: Diet And The Three A's: ADHD, Autism and Alzheimer's | Dr. Larry McCleary Apr 20, 2012

Show notes

AIR DATE: April 19, 2012 at 7PM ETFEATURED EXPERT: Dr. Larry McCleary -- DrMcCleary.comFEATURED TOPIC: Episode 14: “Diet And The Three A's: ADHD, Autism and Alzheimer's” Neurosurgeon is the retired Acting Chief of Neurosurgery at Denver Children’s Hospital. His latest book examines the close interconnection between the role of gut health, nutrition and the health of your brain (listen to my interview with Dr. McCleary about this book in ). His special areas of expertise involve the neurological system and metabolic medicine which makes him very highly-qualified to address the role that diet plays on mental health ailments such as ADHD, Autism and Alzheimer's. Can these be prevent or even reversed through the use of nutrition? That's what we be explored in greater detail in this podcast with Dr. McCleary. ENTER TO WIN PRIZES IN JIMMY'S BLOGIVERSARY GIVEAWAY:LOW-CARB, GLUTEN-FREE CONDIMENTS MADE WITH STEVIVANOTICE OF DISCLOSURE: Here are some of the questions we addressed in this podcast: DANNY'S COMMENT: Haven't needed my ADHD meds since I reduced carbs. MARTA'S COMMENT: My son is in the autism spectrum and last year when I started Atkins and was restricting certain foods in the house - he adapted to a "modified" Atkins way of eating. I noticed about 6 months ago how he has changed - for the better. Originally he was also diagnosed with ADHD - his re-diagnosis as of last month is that he does not have ADHD anymore!! He has become such a happier, more outgoing child and yes he does not like a lot of foods - his favorites are broccoli, cucumbers and salad, and he has always been a big meat eater. He has peanut and tree nut allergies so candy and sweets were never a big part of his diet. He does like an occasional hershey bar or cup of ice cream - and I let him. Its not every day. AND he also has Tourette's which has subsided too with NO MEDS!!!!!!! RICHELLE FROM AUSTRALIA ASKS:The modern diet is dreadfully low in omega 3 and high in omega 6 FA’s – are these implicated in the 3 A’s? What are the physiologic effects on the brain of ketosis? Do those effects protect the brain from the 3 A’s? Does the mother's diet during pregnancy lead to the child developing autism and ADHD? KEVIN ASKS:Are you familiar with Dr. Natasha Campbell-McBride's GAPS diet protocol (listen to for Jimmy's interview on this) for these conditions and if so what are your thoughts about the program? Do you believe these conditions are primarily diseases of digestion and gut flora dysbiosis and "leaky gut"? TRECIA ASKS:Are there any specific nutrition recommendations for people with ADHD? I have 2 adult children and a hubby who could use some more direction. We have a variety of eating styles going on in the home. I'm Paleo, my son (25) is Primal, my daughter (20) is Gluten-Free and hubby (48) can't quite decide if he is just Gluten-free or if he wants to go back to a SAD diet. RANDY ASKS:Please ask him about how magnesium plays into the Three A's? What are his thoughts on how important magnesium is and why the modern human is so high in calcium and low on magnesium? MORLEY ASKS:Given that all three conditions share the same mineral deficiency -- Magnesium -- what is Dr. McCleary's recommendation on the best way to measure its status within our body? What levels of magnesium has he learned from his research into this that correlate most with these three conditions? What is the ideal ratio of Calcium to Magnesium to keep these three conditions in check? AILSA FROM THE UK ASKS:If you have an autistic child who is fruit and vegetable phobic, how do you get around that? It's quite common with my son Luke who is now 16 and eats relatively low carb. We tried fish oil supplementation and it made no difference. And he's been diagnosed with Asperger's, ADHD and Dyspraxia and his father also has Asperger's. Last year he lost 28 pound and 7 inches off his waist eat low-carb and he is now at a normal BMI. Luke takes slow release ritilin too. We tried doing the natural version first, but we were desperate and my son was miserable. He only takes medication when at his special needs private school to help with his concentration. LINDA ASKS:WIth autism, there are structural differences in the brain. How far can diet go in correcting autistic symptoms with these brain changes being present? GRETA ASKS:We've read recently of the value of coconut oil in helping to prevent Alzheimer's. Many of us cook with it and put it in our coffee every morning. Can you give us your suggestions on how much would be needed to be taken to make a difference? MARK ASKS:Which commonly consumed foods (i.e. sugar, wheat, etc.) should be eliminated when someone has autism and what improvements could someone expect to see? SASKIA FROM BELGIUM ASKS:Kids with autism and Asperger's tend to have trouble with eating in general. Textures, smells, tastes, mixing foods and how the food looks on the plate can cause problems. Some kids like this don't like change either. For my ADHD-diagnosed daughter, I am afraid to try changing her diet to low-carb because it will be very restrictive in the beginning at least to find out what foods she is most sensitive too. I am afraid that putting her on a restrictive diet will cause problems either physical or psychological. She is 13 and slowly accepting more food but still only likes one kind of fruit (apples) and just few vegetables. She would rather go hungry than eat things that stress her out. I have been trying for years to get her to be less picky but it's a very long process. Any suggestions? DAVID ASKS:Some studies have shown that chemicals used in the growing process of some of the top selling fruits such as Grapes, Strawberries, Peaches, etc. play a major role in ADHD, autism and Alzheimer's. What role do these toxins play and if you go organic instead what are the top foods to be consumed? PAUL ASKS:My son is 18 and has Asperger's. He is graduating high school and heading to college in the summer. At the age of 18, do you think it would be worth attempting to put him on a low-carb diet? He struggles, as most Asperger's kids do, with the social aspects of relationships. I am a low-carber myself who has consistently kept 20 pound off for the past year. At his age, I would have to try to convince him to do it. Any suggestions about doing that and if you think low-carb will help him? SHAWNA ASKS:My son has Asperger's syndrome. He is addicted to milk and won't give it up. He's extra picky about food and doesn't like certain textures such as meat--only chicken nuggets. I guess my question is what should I do about nutrition with a picky Asperger's/autistic child? MARIA ASKS:My mind is absolutely more calm and I don't feel as much irritation against other people now when I eat low-carb as I did before. My temper was definitely my enemy. I have not been diagnosed with ADHD but my education as a school teacher has given me a working knowledge about it. I have no doubts about the relationship between ADHD and a high-carb diet. Is it too late for me to avoid Alzheimer's at the age of 54 and can I heal from the many years of damage my poor nutritional choices inflicted on me? CANDANCE ASKS:Is there a point in Alzheimer's Disease where you have no hope of trying to reverse the effects of the disease with diet? My aunt has lost all memory of who anyone is, and I've been trying to convince her sons to request a dietary change for her to see if there could be improvement, i.e. adding coconut oil. However, I'm afraid that at this point it is far too late. KATHY ASKS:I heard mention of a new study that suggested that low-carb diets, particularly if they're supplemented with coconut oil and induce ketosis, can slow or arrest cognitive impairment or Alzheimer's disease. I am looking for the reference because I wanted to see if it's a good study. Are you aware of this research? BRYAN ASKS:What is the role of ketosis in treating Alzheimer's and why it might not be as beneficial for those with the APO-E4 genotype (according to the work of Samuel T. Henderson). Is there anything we can do for those folks with the APO-E4 genotype who presently have the disease? JENNIFER ASKS:I have my own hypothesis that the low-fat diet craze over the past 40 years is a strong contributing factor to ADHD, autism, and other behavioral issues in childhood (because the young brain is deprived the needed fats that are crucial for normal brain development). Does Dr. McCleary feel the same?

13: ‘Low-Carbing Women & Weight Lifting’ | Dr. Cassandra Forsythe Apr 13, 2012

Show notes

Fitness and nutrition expert Dr. Cassandra Forsythe is highly-qualified to discuss the topic of low-carbing women and weight lifting. With a PhD in Exercise Science and Nutrition from the University of Connecticut (under the tutelage of ) and a Registered Dietitian (RD), Cassandra has the educational background to address this critically important subject that is far too often misunderstood. Additionally, she’s a Certified Strength and Conditioning Specialist (CSCS) and a Certified Sports Nutritionist (CISSN) which means there’s experience there to back up her book knowledge. She owns and operates the gym Fitness Revolution Vernon in Vernon, CT which in March 2012 won a Readers’ Choice contest for “Best Place to Work Out” in that area. Cassandra is well-known for her expertise in low-carbohydrate diets, nutrition for fat loss, and all aspects of female health which is why she addressed your questions on this topic. I had her as a guest in a few years back and we were happy to have her here with us to talk about low-carbing women and weight loss. ENTER TO WIN PRIZES IN JIMMY’S BLOGIVERSARY GIVEAWAY:LOW-CARB, GLUTEN-FREE CONDIMENTS MADE WITH STEVIVANOTICE OF DISCLOSURE: Here are some of the questions we addressed in this podcast: SANDY ASKS:Where does a woman begin when embarking on a weight lifting program if they have never done it before? How many days per week should they lift? What about the machines for resistance training at the gym? CAROL ASKS:I keep reading that if I don’t want to lose muscle mass, I must lift weights. But I want to know if you can do more than simply “not lose” muscle. I want to put on muscle! I have lifted weights pretty regularly over the years, and I feel pretty strong. But at age 60, what is a reasonable amount of muscle that I can put on? MINDY ASKS:I’d be curious to know your guests’ opinion on working out either with weights or HIIT-style when adrenal issues are in play. I’m 45 years old, have Hashimoto’s, constantly struggling with anemia, low hemoglobin & other CBC markers, etc. Cortisol saliva tests shows low levels in the AM and high in the PM. Under doctor’s care for all of these issues. My diet is low-carb Paleo with daily dose of sweet potato or starch at the evening meal. Body composition is approximately 20-30 pounds overweight. Would it be better in the short-term to put aside the higher intensity and maybe focus on walking or yoga? If it’s OK to continue with the HIIT (I do 3x per week kettlebells/TRX), is it important to do at a particular time of the day to optimize energy? PHILIS ASKS:For those of us who could write the book “I Hate To Exercise,” here are some questions: - How beneficial would 5-7 high intensity (1 Minute) intervals be? - Is it effective to strength train just doing 2 or 3 reps in the evenings most days? I am one of those with wobbly upper arms that drives me crazy & have not seen much benefit even with a trainer. - There is slow burn and fast sets in lifting weights. Is it just a matter of what someone is willing to do and enjoys? ASHLEY ASKS:How often do you come across female low carb and/or Paleo weight lifters who lose their menstrual cycle? What advice would you give them to get their cycle back? Especially for someone one who is trying to get pregnant. Would you suggest they up their carbs? Try to up their calorie intake? Would you suggest they exercise less, even though they might not seem to be over exercising to begin with? Or would you tell them to stop exercising all together? How long does it normally take a woman to get her cycle back once back on track? KAT ASKS:I am a 53 year old woman, basically healthy, active, but overweight. I want to lose fat, and keep my bones healthy. What do you think about taking Creatine? How do you feel about P90X and Insanity type DVD courses or can you recommend a different one? And of course, we all want to know – can one build muscle, lose fat, and get fit on a very very low carb diet? PETER ASKS:I’ve experimented heavily with ketogenic and cyclic ketogenic diets over the last two years and have been trying to make low-carb work together with my love off CrossFit. My problem is that when I do a straight low-carb diet (~50g/day from green vegetables) after about two weeks I feel very sluggish while trying to do high energy workouts, yet when I try to do a carbohydrate “refeed” I end up turning on the compulsive switch and losing control of my intake. Is there a point at which becoming keto-adapted will allow me to do high energy CrossFit style workouts without feeling like I have no gas in the tank? JENNY ASKS:I am 39 years old and overweight with PCOS and a lot of stubborn belly fat. I have been “slow-burning” for several years. I go to a gym that focuses on this type of weightlifting. My trainer claims that I can lift a lot of weight for a female. My muscle mass is pretty big for a woman. I have defined hamstrings and calves and I have big muscles underneath my fat on my upper body. I’m trying to lose weight eating low carb; it’s just stubborn or I am not doing something right. Now that you have my background, my question is about muscle fatigue. If I try to ride my bike or go for long walks, my muscles tire right away and I get winded easily. When I was younger and thinner and played sports, I dealt with the same story. Big strong muscles, terrible endurance. I sort of thought by weightlifting I could help my other conditioning a bit. Should weightlifting help at all with conditioning, or is something else going on with me? GRETA ASKS:Given my size, I am not comfortable doing floor work, so I wonder if you could give me some suggestions for abdominal exercises that I can do standing up? AMY ASKS:I absolutely LOVE to lift weights! Would lifting help with fat loss (I have about 60 pounds to lose)? I am more concerned with inches than the number on the scale…more concerned with sizes in my clothing! FORTUNE ASKS:I read a lot about L-Carnitine for lifting. I prefer to get my nutrition from real low-carb foods. And yet I wonder if extra L-Carnitine would help? I see it comes in pill form and in liquid mixed with glycerine. I worry about glycerine because it has carbs and a lot of calories. If L-Carnitine would help, what form should I take it in, when should I take it, and how often? Just before lifting or every day? How much? If L-Carnitine doesn’t help, are there other things I should be taking to support my lifting goals? ORE (pronounced “Aray”) ASKS:I am 29 years old, and I’ve recently taken up heavy lifting, after years of chronic cardio with little to no success in weight loss. I’ve got about 40 lbs to lose, and am hoping that a combination of HIIT and heavy lifting will help with weight loss. I’m wondering if there are any supplements that Cassandra could recommend in connection with weight loss efforts and/or lifting weights. Does she have any top recommendations, or even particular brands of supplements that she like? SUSAN ASKS:I have a question about body composition. I think I am at a good weight – 5 ft tall, 102 pounds. But I look in the mirror and I see two bodies. The one above the waist shows muscle tone and looks good. Then I look below the waist. I have great muscle in my butt/thighs but it is buried behind that subcutaneous fat. I have never had belly fat, always a pear shape. I gave up grains about 4-5 months ago and drastically reduced sugar which has helped – my lower body is in much better proportion and the look of cellulite is greatly reduced, which was a nice surprise. But how do you ever get rid of that hip/butt/thigh flab? I already lift weights, walk, bike, roller blade – whatever comes my way. Is there any hope for us women in this area? Does this just take time? Can you offer any strategies to help burn that fat? BTW – I was never athletic as a kid which I believe has something to do with it. I never had lean good looking legs so there is nothing to go back to. Exercise for me did not come until adulthood – and consistent weight lifting came in my 40s. I am in the best shape I have ever been in. BOB ASKS:What are some specific differences in challenges that you see with the female population and low-carb-resistance training compared to men, if any? What are some specific advantages women have over men in terms of low-carbohydrate diets and weight lifting, if any?

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