And now back with more listener question goodness, it&#39;s Episode 429, Q&amp;A #22! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel.   Show Notes: 1. In &amp; Out of Ketosis...Harmful? [2:10] Pete says: Robb, I&#39;ve been on and off a keto diet for the past five years or so and when in Ketosis feel fantastic.  I train muay thai and on days that I train I tend to up my carb intake as I just feel better throughout training, similar to you with jiu jitsu.  On Sundays however I do tend to go off the rails a bit and find myself on Monday down around the 0.2 mmol/L level and then by Tuesday night/Wednesday morning back up any where between 1.0-2.4 mmol/L where I stay for the rest of the week.  I have in the past gone several months at a time on a 30-50g carb per day diet on multiple occasions, haven&#39;t done so the past year and half or so. I&#39;ve been hearing a lot lately that this quick fluctuation between low carb to moderate/high carb intake can be very bad for you.  Can you help shed some light on this, am I doing long term damage to my body by fluctuating? Thanks, Pete   2. Eating Below My BMR [10:48] Chris says: Hey guys, Over the past 7 months, I&#39;ve had great success following the Keto Masterclass.  As far as weight-loss goes, I&#39;ve lost about 42 lbs, and lowered my BF% from about 28% to about 19%. For the first 12 weeks, I ate at a 20% deficit, without a break. I weighed and measured all my food. I made sure I had my electrolytes dialed in, eating lots of potassium and magnesium rich foods, supplementing Na+ as well as Mg+ too. During that time, I was lifting 4x per week as well as a couple (15-20 min) interval workouts per week.  Other than that, I was doing some light walking and playing with my kids. Towards the end of that initial run, I started to get kind of bitchy (I&#39;m a 45-year old male), and never really experienced the stable energy, or deep, solid sleep that a lot of people mention - two things I was really hoping for. Recently, I have been alternating 4-week cuts, followed with 2-week &quot;full diet breaks&quot; (a&#39;la Lyle McDonald) at maintenance. During those, carb sources have been clean, paleo foods. Coming off of each of these, I feel better and maintained a stable weight throughout.  I was normally back in ketosis 48-72 hours after switching my carb and fat macros back up, and both times (so far) it has restarted weight loss. Still not great sleep, but I attribute that to having young kids (2 &amp; 6). After a recent DEXA scan, I was recalculating my macros with the Ketogains calculator (I&#39;m 162# and 19% BF), and it dawned on me that the deficit it was recommending (-15%) was put me BELOW my Basal Metabolic Rate by about 105 calories, per day.  For reference, I used the &quot;sedentary&quot; activity level and don&#39;t add back i

Episode 429 - Q&A with Robb and Nicki #22

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