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Low Carb Denver 2019
8 марта 2019, Denver, CO, USA
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Robb Wolf - 'Will A Low Carb Diet Shorten Your Life?'
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Robb Wolf is a former research biochemist and the best selling author of 'The Paleo Solution' and 'Wired To Eat'. He has functioned as a review editor for the Journal of Nutrition and Metabolism (Biomed Central) and as a consultant for the Naval Special Warfare Resiliency program. He serves on the board of Directors/Advisors for: Specialty Health Inc, The Chickasaw Nation’s “Unconquered Life” initiative and a number of innovative start ups with a focus on health and sustainability.

Robb also holds a purple belt in Brazilian Jiu-jitsu and is a former California State Powerlifting Champion (565 lb. Squat, 345 lb. Bench, 565 lb. Dead Lift) and a 6-0 amateur kickboxer. He has provided seminars in nutrition and strength & conditioning to a number of entities including NASA, Naval Special Warfare, the Canadian Light Infantry and the United States Marine Corps.

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Robb Wolf
Author

ROBB WOLF, a former research biochemist is one of the world’s leading experts in Paleolithic nutrition. A student of Prof. Loren Cordain, author of The Paleo Diet, Wolf has transformed the lives of tens of thousands of people around the world via his top ranked iTunes podcast and wildly popular seminar series. Wolf has functioned as a review editor for the Journal of Nutrition and Metabolism, is cofounder of the nutrition and athletic training journal, The Performance Menu, co-owner of NorCal Strength & Conditioning, one of the Men’s Health “top 30 gyms in America” and co-owner of Paleo Brands Inc. a paleo food company selling meals and snacks featuring grass fed meat, wild caught fish and all organic ingredients. Wolf is a former California State Powerlifting Champion (565Lb Squat, 345lb Bench, 565lb Dead Lift) and a 6-0 amateur kickboxer. He coaches athletes at the highest levels of competition and consults with Olympians and world champions in MMA, motocross, rowing and triathlon. Wolf has provided training in nutrition and strength & conditioning to various military entities including the Canadian Light Infantry and the United States Marine Corps.

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Last year I ended up with food poisoning the night before giving this talk. I was throwing up both ends really were pretty pretty affected and I called dr. Gerber and I'm like, hey, I don't think I'm going to be able to make it and then I managed to rally and then I'm on my way walking to talk. I passed out and collapsed in the hallway. Back up and managed to crawl into the the room apparently gave a phenomenal presentation. I can't remember any of it. Literally. So the fact that I actually slept well last night had no alcohol means it today is probably going

to be absolutely wretched. So this this talk arguably should be about two two and a half hours long. We have a half hour or so. I'm going to really try to Boogie through this we don't have a lot of time for 4-player cuddling. So we're just going to kind of lunch right in so I'm eating a low-carb diet ketogenic diet for 20 years and haven't died yet. Thank you will see you later. I guess we probably need to give a little bit more diligence to it than that. No disclosures. No complex. So it had you folks. Remember last year when there was a pretty good Buzz going around about

low-carb diets are going to shorten your life. I mean everybody in there cat jumped in on this thing BBC CNN news week everybody. They quoted this study that we can pretty damning and and you know, right up here at the front. I have a lot of slides that contain a lot of texts. I try to avoid that like the plague but I'm actually pulling some really pertinent information out of these studies. I'm going to kind of glaze over some of that because you all are going to get the slides later and you can go through someone try to provide value other than reading at you but some of the stuff just

really needs to be read to you. So well, we'll do a little bit of that but the paper that came out it was published in the Lancet. It was August 16th 2018 dietary. Intake and mortality a prospective cohort study and meta-analysis the details on this. This is basically coming from the you know, how the study was put together. There's this notion that low carb diets, which restrict carbohydrate in favor of increased protein or fat are popular weight loss strategies. However, the long terms effect of carbohydrate restriction immortality is controversial apparent if

dietary carbohydrate is replaced by plant-based or animal protein what might the outcomes be in I'll all just this is exposing some of my own bias, but I'm going to go out on a limb and say that just that Front part of this exposing some interesting viruses potentially on the part of the researchers initially. The study was really supposed to look at a carbohydrate protein carbohydrate content of the diet and then ultimately look at all cause mortality in a few other Association and then there's somewhere along the way we were going to start looking at

plant-based vs. Animal-based proteins and fat. So it's kind of an interesting shift. It occurred the way that they put this thing together. They add 15,000 + people aged 45 to 64. They completed a dietary questionnaire on enrollment and then in the afro sclerosis risk in community study, they assess whether the substitution of animal or plant sources of fat and protein for carbohydrate affected all-cause mortality. Sounds kind of cool to have this beautiful you curve which in in biology almost everything follows some sort of the

u-curve type distribution. If we look at very low vitamin D levels if we look at vitamin D in general very low levels than to correlate with morbidity and mortality very high levels tend to correlate with morbidity and mortality. Am I talking? We now our gay sorry guys. So if they're supposed to be this low ad at approximately 50% of dietary intake of carbohydrates, and then if you're very very low carbohydrate in theory, then you're all cause mortality is dramatically increased. It's a much flatter curve. You can eat up to and Beyond 80% of your total

caloric needs from carbohydrates in theory according to this study would have a much lower risk of all cause mortality looks a lot like they used in the sodium study in heart patients, which is also an interesting study which presented the case that too low sodium was actually a much higher risk factor more dangerous than too high in sodium. So it's flatter on the on the increasing intake in theory with carbohydrate that when you really get in and dig into the details of This research. It's a little bit perplexing. Wendy's things pop up the folks

in in the community. We trying to get on an email chain in there. Like are you going to take this bullet? Are you going to take this bullet? Do you know like who's going to jump in and take the the week or month out of their life to fully unpack this stuff and then try to do something with it and Chris Kresser ended up drawing the Short Straw initially on this quite a few people jumped into this, but Chris was kind of the one of these like, okay, I'll tackle this one. So when Chris really jumped in and looked at this it was fascinating to subject diets were only assess twice throughout a

25 year. Separated by an interval of 6 years, and it was a food frequency questionnaire. Which we're going to dig into that a little bit more later and you know, Carrie tops has been making the case for 20 years effectively that the research it comes out of these food frequency questionnaire are at best questionable and probably so misleading is to be worthless, but that's kind of a another another topic and probably will be, you know address later. But it again this study that got picked up by every media Outlet on the planet was based around a food frequency questionnaire

that was administered twice over a 25 year. And they actually didn't administrator over part of a 12-year section of that 25 year. So, this is what we're hanging our hats on with his stuff. If you want to read a a really phenomenal take down on that Chris Kresser did that and it it's the same thing will low carb diet shorten your life Chris Kresser do a little research on that. You can find massive amount of detail with something interesting. Is in the exact same journal on the exact same publishing date was this article

also in the Lancet evolving evidence about diet and health and this is where I'll have to do a bit of reading to you folks and I apologize for that. But dr. Youssef if you I really do encourage folks to read thoroughly. Both of these studies are actually quite acceptable this one in particular. So if you look at Lancet, dr. Youssef or evolving evidence about diet and health and again, you guys will get all these slides after the conference. But from Doctor you comment nutrition research initially focused entirely on conditions of deficiency, but by the 1950s with the increase in coronary

heart disease in the high-income countries attention shifted to a range of so-called diet-heart hypothesis eats. You guys are all familiar with that who's at the Cornerstone of that story. Cancel t-shirt these included The Fugitive and harmful effects of fats, especially saturated fat and the protective effects of so-called Mediterranean diet to explain why individuals in the US northern European. UK were more prone to coronary heart disease. Some of the initial studies were enormously influential while undergoing a limited scrutiny as to the rigor of their methods the lack of

replication. These early claims should have prompted kashyn Andre examination of whether spatz especially saturated fats or indeed harmful, so it's not really surprising, but this is interesting old nun. If not a single news Outlet. Covered any of this piece which appeared in the same issue of the original publication suggesting do low-carb diets are going to shorten your life Association is logical between most essential nutrients versus Health outcomes. Although carbohydrates are not technically an essential nutrient and

like protein and fats and then it goes on a little bit to talk about. Well, I don't know maybe when you exercise you need carbs, but I think they did pretty well Steve than the idea that that's generally not true. And if you do need some it's probably not all that much and in a very targeted fashion what not really making the kind of poking holes in this notion that there's any substance to this you curve. It's been drived trying to suggest it low carb diets are are going to shorten one's life. The findings into med analysis should be interpreted with caution given that so-called group

thinking can lead to biases in what is Publix from observational studies in the use of analytical approaches? It's produced finding that fit in with current thinking basically, you can lie damn lies and statistics your way to any type of outcome. You want to take lie in these kinds of epidemiological research scenarios it again, you know this you curve is really compelling and also again the authors of trying to make this case that when we get below at or below 20% of calories coming from carbohydrates according to their study which is a

food frequency questionnaire collected twice over 25 year. If there's something really injury is it we're going to experience in this place when I was looking at this I was kind of reflecting on a lot of the research that has been done and in a much more rigorous fashion, and it was interesting because I just couldn't find evidence of who the hell was eating carbohydrate at that low-level. Now in this group of people, it's probably a pretty good assumption that we have a lot of folks that are at that point, but none of None of us. None of those people were captured in the study. So who

are these low-carb eating people? And so when I got in and started looking at some of the better research that's been done. This is a great paper it it's called The the A to Z study. It looked at Atkins own ornish learn diets for changing weight and related risk factors among overweight Perry premenopausal women. The learn program is just like it. It's dietetics gets bumped on the head and then goes to hell and then it produces a dietary intervention lifestyle exercise attitudes relationships nutrition again, that's okay my own bias, but

earn program with lots of carbohydrates at least 60% of your your daily intake of calories should come from carbohydrates fat should be limited to blow 10% You must focus on portion control. There are no forbidden Foods cuz man we don't want to create disordered eating and count calories and calculate daily requirement space on your activity level because that super easy and intuitive, you know, I mean, you know my physiology versus your physiology running up and down a flight of stairs. I slept last night you didn't sleep last night. So that's

super easy to keep track of all that stuff. In fact, the recommended intervention person made and so my my point about like bump on the head Nutrition, but within the study basically compared to learn and they were looking at weight loss and the number of pretty pretty solid cardiometabolic outcomes. They looked at weight loss at 12 months secondary outcomes include lipid profiles percent body fat waist to hip ratio fasting insulin glucose levels. These

folks were were instructed and how to eat these diet. They had a dietician or health coach that check up on them if frequent intervals swimming this thing wasn't a metabolic Ward study, but it was pretty darn good like they they went through pretty good links to teach these people how to do these interventions, then they provided continuing support to make sure that they were on track and kind of monitoring what they were doing, but what was interesting Is a weight-loss who's greatest for the women in the Atkins diet group. They lost an average 4.7 kg everybody else was

pretty unimpressive in in not statistically significantly different within all the rest of the group's premenopausal overweight and obese women who were assigned to follow the Atkins diet had the lowest carb intake lost more weight and experience more favorable overall metabolic effects for the 12 months than the women assigned to all the other groups the conclusion a low-carb high-protein high-fat diet may be considered a feasible alternative recommendation for You could also just cut your leg off and you'll lose weight pretty rapidly to so

important things to kind of take out of this kind of acclimatize to what they were doing. The Atkins diet really wasn't quite the Atkins diet people actually shifted to effectively what would be Zone ratios in their macronutrients in infect. That's just a theme that we see the pops up again. And again, we try to start Folks at these somewhat extreme edges in the tendency is to slide towards more of a middle ground. So we start people either low carb or low fat and they tend to slide in the Middle Ground. If you read my second book wired to eat. I

would make the case that the middle ground this area where we combine fat and carbohydrates and Hyper palatable food combination is really where the rubber hits the road with regards to our major food problems. And then if we also look at metabolic flexibility in the loss of mitochondrial function, Probably an argument why low carb and ketogenic diets are so darn effective for westernize populations because we may have largely lost the ability to be effective at carbohydrate metabolism princess troll genetic makeup. We should be able to handle carbohydrates better. But because of variety of

factors were we're not that Adept at doing it, but it wasn't really the Atkins diet, but it's still perform better than all the other diet is generally a well-designed study despite the efforts folks tended to slide to the middle. But according to the current study, they're recommending that we be in that middle ground. It is at a minimum that 50% of our are calories come from carbohydrates. And so we're going to have a very mixed macronutrient that seems to be the place that bad things happen. When you think about any type of process food story

again, if the folks in this study that were trained in how to eat A low-carb diet generally couldn't or didn't mean team that low carb diet over the course of time again with this you curve who were the 20% it, you know, the people eating below 20% carbohydrates level is it just doesn't make any sense at all. Like it's hard to get people to do this under a metabolic Ward setting. So how did we discover this in a again food frequency questionnaire twice administered over a 25 year. So another

kind of interesting piece to maybe look at what this is a paper that fits randomized clinical trial where folks were instructed to eat either a low carb whole food diet or low-fat whole food diet. It was again really quite well designed and it's the end of the day the macro level differences weren't that great. Both groups tended to lose wave both groups tended to improve cardio metabolic risk. Within each group, some people failed miserably in this maybe some of those outlier scenarios in which some people may not be that well suited to a low-carb diet and

conversely some people may not be that well suited to a low fat diet but it is the end of the day what they found in this study was that folks who are largely eating whole unprocessed Foods tend to do quite well. They they tend to have fewer problems. But then as things slide to a middle where we have both high carb and high fat then we tend to see some pretty significant problems. This is it important slide to take a peek at it and there's all kinds of contention and pissing matches around while we're eating more carbs. Now know we're eating more fat now. The realities

were eating more now. And the more and this is also where get super annoying dad this labeled under a grains. Is that what it is added during flower? Cereal products and then added fats oils and Aries People are not eating pearl barley with a dash of of you know key that was milked by the Dalai Lama and blessed. This is what they're eating. This is what folks are eating when we see increased grains and increased oil consumption and it how many folks have heard me talk about anybody a couple of people

much time. Am I 15 minutes in? I have 10 minutes. Okay, I'm going to literally could do what an hour on on 5th slide alone is kind of crazy on the bag. And again this laser pointers, not fantastic, but it it says attention some chips are extremely hot. So what they've done with in this bag is they have a mix of extremely high medium and Mild chips. And again, if you followed any of my work any of Stephan dnase work and you think about hyper palatability palate fatigue what these folks have done in one bag is created at a

randomized stochastic distribution in politics. Which makes the product more addictive. So I was checking this out. This is really interesting. So I track down who the manufacturer was and it's kind of like a Coca-Cola own company or something like that. They had a contact page and so I shot them in the email never expected to hear anything back. I said, hey, I'm a food researcher. I'm just really curious. Vs. Medium vs. Mild follow up our law distribution, and I had a couple of other question

fired it off never expected to hear anything two days later. I got an email back in the gal said hey, Rob it Great to hear from you fantastic questions, the scientist in the lab are huge fans. They love all of your work and I was like and they were so tickled that yes, the distribution of these things follow up our law distribution. So what the food manufacturers are doing they are exceptionally well Steet and evolutionary biology evolutionary psychology chaos mathematics as it applies to habituating someone to an addictive substance if you

wanted to get a mouse or a human addicted on cocaine, you wouldn't give the individual the same dose every time one time. It would be a big dose next time maybe a small dose. The other times it would be no toes because the anticipatory nature what's going to happen next Titans that dopamine response. So the level that these folks are operating on is so sophisticated. So dialed-in it is absolutely jaw-dropping and on the standard medical model if you were to even try to talk about hyperpalatable Foods optimal foraging strategy palate fatigue they look at Like you

have three heads, but the folks that are profiteering from our health prices are probably better Steve did evolution of evolutionary biology than we are. So that's something to Noodle on and it's also something to new lawn just as a side note when we get into pissing matches about is 30 grams of carbohydrate vs. 50 grams of carbohydrate ketogenic diet. We are really missing the boat like we have so lost the narrative it it's almost painful because this is what we're competing against and in they are absolutely taking her. I'm going to skip this

one into a piece from RT Kendall which is phenomenal but it it talks about satiety relative to different macronutrients and it really deserves a thorough one passing and I don't really have time to Super thoroughly unpack it but nutrition Optimizer outstanding recommended enough But there's another paper that I want to consider when were thinking about this whole story of high carb vs. Low carb and what not and really try to to make a case that it again. It's this Middle Ground of fat carb carbohydrate combinations that I think are really the most dangerous.

This again is a fascinating paper super additive effects of combining fat and carbohydrate on food reward. What they did is they they trained people in approximately the caloric and kind of dollar value of various Foods as carbohydrates as fats individually and they would you brain Imaging on these folks while they were going through that then they expose them to pictures of fat carbohydrate combos or or pictures but actual meals and what happened is I actually mentioned it

at all show that foods containing fat and carb More reinforcing than equal caloric foods containing primarily fat or carbohydrate. This effect is independent of liking and is reflected by the Supra additive responses in the stratum during food valuation this baby one mechanism driving overconsumption of high-fat, high-carbohydrate processed foods. So it's interesting. We have a pretty good ability to look at in a staff spoke to value and the relative caloric content of carbohydrates of fats. Once we combine them. It's

like we're drunk at a casino and we've been on a winning streak that turns into a losing streak. We we lose all ability to distinguish what is really going on with those boots? And then this is above and beyond even the palatability factor. So again, when when we're in these kind of battles over is it high fat? Is it low carb? I think we really need to keep an eye on the fact that these hyperpalatable refined foods are arguably from my Active probably the place that we need to focus the most attention to and this is another piece that came out just on the heels of the original

paper. That was suggesting that low carb diet will shorten your life in this is this is from absolute hero of mine. Dr. Ian itest. He has been critical of the nutritional research chameleons, really the scientific research community at large for a long time has taken a lot of heat for his positions, but it really makes an amazing cases some nutritional sciences and much of the public often considered epidemiological associations and nutrition to represent causal factors emerging picture of nutritional epidemiology is difficult to reconcile with good scientific principles. So

he makes it if we really hold a standard of what scientific practice is the current iteration of epidemiology really doesn't fit within that very well. I'm often authors often use cause of language remove boarding the findings of these studies. And again, you guys can look at it some of the the details on this time. I'm just going to try to hit the high points is implausible estimates of benefits or risks associated with a diet probably reflect almost exclusively the magnitude of the cumulative biases of this type of research. Do you remember that first paper where they brought up? Is

it it we're going to consider Plant vs. Animal based protein. There's a massive bias expose their right right out of the gate with extensive residual confounding and selective reporting disentangling the potential influences of Health outcomes in a single dietary component from other variables as challenging if not impossible similarly limited self-reported nutrition data. This is the food frequency questionnaire is excetera ascertain with a handful of questions and self-reported items failed to acknowledge or accurately measure a system that matches or exceeds the genome and complexity.

So, what are you saying? Is it we're basically taking to snapshots out of time. They have terrible memories and we're relying on this to provide a data signal in a system that the nutritional interaction within our bodies between the gut microbiome are hormonal State and whatnot is arguably orders of magnitude more complex than the totality of our genetics in. This is what we're hanging our hats on. This is what we're hanging public policy on it absolutely ridiculous, but it's so entrenched in the kind of scientific culture in Academia that nobody other than a few

people are really calling to to question this whole story and again if I had a bit more time, this is an amazing paper. Like if you guys want to go dig into a paper is called caloric restriction does not enhance longevity anole species and is unlikely to do so in humans. I want to try to wrap this all into the context of a cable. What would go into effect in Health and Longevity in this paper is really amazing. It it it kind of is a a reality check for what I consider to be some over-the-top kind of extreme activity with that people are undertaking in the

the name of longevity. How many people are concerned about mtor? For example to show hands don't lie. You guys are concerned about him for how many of you know that you need to have indoor complex one activated to turn on the T cells that fight cancer. So there are people out there. They're advocating these room or even in the ketogenic Community advocating these remarkably low protein diets. They are terrified of them for but yet you need mtor activity for a whole host of of process. He's not the least of which is proper activation of the

immune system for both preventing cancer and autoimmune conditions. So a lot of the recommendations that are being made around fasting and super low protein intake. They are a tool they have utility but people have gone to Crazy Bill on the stuff and probably next year. This is going to be the talk that I'm going to do when I get if I'm going to do what I really want like an hour and 15 minutes to fully unpacked that one doesn't send Soak some thoughts on Health and Longevity don't overeat that is so trite to say in the world of hyperpalatable Highly processed foods, but in general if folks

just don't over-eat things go generally pretty darn well mind your circadian biology. I think the Wake sleep cycle is possibly as important as sleep find an appropriate glycemic load that's kind of my case around the 7-Day car test. Some people do better with some card some some fewer some types of cards work better for folks and others do little bit of tinkering around that be mindful of a mutagenic foods to the degree that the paleo diet concept has any value. I really think it's in this image unit food store looking at grains legumes Dairy possibly Nightshade fodmaps things like

that. Like that was really a powerful contribution to paleo diet need to the story, but it's the end of the day if we were to focus on a low carbohydrate diet and then just give a little bit of a wink and a nod to Amanda Jenna Foods were done and then you don't need all the kind of crazy. Type stuff that goes on with the paleo diet concept lift some weights use a sauna find some meeting and social connections. What does meaning in Social connections really boil down to Coffee also coffee stimulates autophagy on a

global level lifting weights stimulates autophagy in the muscles and also activate in for work in an appropriate fashion. So this is a game where people are making this all too damn hard. Okay, so I am really close to running out of time. It's the end of the day markets are going to figure most of the stuff out like markets in one of those crazy libertarian people. So I lost credibility with now 99.9% of the people in this room, but I I really believe in the power markets when they're allowed to look at it a situation in analyzing how many people Swiss re Couple

pillowcases cool cool awesome. Awesome. You just generally that nobody's familiar with this if you have some sort of life insurance. It is likely under written by these folks and they do a remarkable amount of research in a jaw-dropping number of of different verticals, but they are very interested in this topic of nutrition because if people live longer they win bottom line, so they're looking at this in his dispassionate. No dog in the fight away as they can and they really liked what I am night is who sang with regards to how broken nutritional research

is and then they posted a number of conferences and that you're not inviting. They're inviting the low carb thought leaders to these events because when they have put research team's out to critically assess. What do you think is going to allow people to live longer and healthier what they're coming back with is something that looks like a probably a Perry ketogenic diet. So in the meantime with all that like we need to really keep our feet on the ground help educate people and I want I will go out there on the on a limb and say we collectively need to really

rally behind the concept of sustainability. I don't know Folks at follow Diana Rodgers work, but the vegans are basically slicing and dicing dividing and conquering they're trying to impose taxes on me. They are trying to make it illegal to grow meat on your own land. I own three acres of land and I have had sheep and goats. They want to make that in the legal process. They want to Outlaw on meat in school lunches, and they are in Reddit Lee well-organized incredibly well funded the film what the health raised a million almost a million dollars into days of crowdsource

fundraising has been trying to crowdsource fundraise her her film for going on a year and a half now and we collectively kind of socket supporting stuff like that. And that is the beachhead that we have to defend is whether you're Weston a price or straight up keto or or whatever if you want the freedom to be able to eat the way you want to eat and feed your family the way you want to feed them. And if you want a medical system that gives a hat tip towards the notion that an appropriate glycemic load diet and and a highly nutrient-dense diet based around meat and animal products is the

way that we should go we need to fight these folks because they are not interested in happy collaboration. They want to make it impossible for us to live the life that we want to live. So thank you guys is to donor for being here.

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