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The Healthy Rebellion Radio

Author: Robb Wolf

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The Healthy Rebellion Radio is a weekly show featuring listener Q and A on all things diet and health. We dig into metabolic flexibility, body recomposition, resilient aging, circadian biology, gut health, low carb/keto/paleo diets and much more.
Brought to you by New York Times bestselling author Robb Wolf and his wife Nicki Violetti (hubs and wife). Welcome to The Healthy Rebellion Radio.
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What Crashes Testosterone, Tight Posterior Chain After Flag Football, Fasting & Eating Windows, My Achy Body, Having A Hard Time Getting In My Last Sleep Cycle Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour: US immunologist who had emailed Fauci that Coronavirus ‘looks engineered’ deletes Twitter account after his lies were exposed 1. What Crashes Testosterone? [23:45] Charlie says: Recently got a blood test showing very low testosterone - about a third of what it's been in the past few years.  And I've been mopey and getting pudgier lately.  Before I freak out and go to the doctor for shots, I want to figure out what I might've done to crash my T.  Maybe you'll have some ideas from experience with athletes... In December I was on a vaguely paleo-like low calorie diet in solidarity with family.  Starving through Christmas - not recommended!  Didn't even lose any body fat.  Sucktastic. New Years:  Awesome late night party with lots of booze. T test about a week into January.  Previously I'd been tested at 8:30am, but this time it was 11:45.  Testosterone level changes throughout the day, right?  How much does it typically vary?  Same lab provider as last year. Are any of those plausible testosterone crashers?  What other newbie mistakes do people make to make themselves less manly in the hormone department? 2. Tight Posterior Chain After Flag Football [28:23] Max says: Hi Robb and Nicky, I play flag football once a week in the warmer months, and I've noticed that after I play, for 3-4 days afterward, my posterior chain, but especially my hamstrings, are very tight - so much so that I can't do my usual gymnastic bodies stretching routines very well. And it's a bit of a positive feedback loop where because I am not able to stretch out as effectively each week, I'm getting a bit tighter every week. During the game itself I feel great (side note, used to need some carbs on game day to feel explosive since I usually eat keto, but since you started talking about electrolytes, I just supplement with LMNT and don't need the carbs, which is great). Do you have any advice on things to try to get my body more flag football ready? I'm 5'10 150lbs, 29 years old, eaten paleo for 10+ years, keto for last year or so. 3. Fasting & Eating Windows [31:42] Klaus says: Hi Robb and Nicki, Wanted to start off by thanking you for all the amazing content you put out every week. I’ve been following you since you did JRE. A little backstory on me: I am 22y/o, 5’7, 172 lbs (16% body fat), been active since I was a little kid playing competitive sports (BJJ the past 2.5 yrs). I eat pretty low carb (very fat adapted) , but eat carbs around training time which is mainly at night (carbs at night has improved my sleep massively). Anyways, I’ve been trying to get to 10-12% BF but have been struggling with it, lately (past 6mo) I’ve introduced eating whiting a window but it hasn’t worked for me as I somedays get home late from BJJ and feel like I have to eat. This has led me to have different eating windows the days I train. Would you say there is an negative impact if I have different eating windows from day to day, or would I still benefit from a 16 hr fast everyday regardless of the time I start and end eating? Is there another approach I can use to lean down besides this one? Thanks for your time, Klaus. 4. My Achy Body [38:26] Keslie says: Hello Robb and Nicki, I just recently started listening to your podcast and I am loving it, thank you for doing what you do. Your generally.. somewhat.. neutral stance on things is a great middle ground to the extremes we hear all of the time. About my achy body... I am a 33 year old CrossFit hasbeen, I competed on a team in 2013 and 2015 and have since opened my own affiliate. As an ex-athlete I know how demanding a full on CrossFit routine can be on the body so at our gym we tend to lay back, enjoy the ride and take our time. This is important for you to know that when I say I "do CrossFit a couple of times a week" it doesn't mean I DO CROSSFIT... I listen to my body, modify what I need to and do what I can. I am also 4 month postpartum with my first baby. Since having him my achy joints I have always lived with have seemed to get worse and worse to the point where they wake me up in the night more than my baby does. When I stand from sitting for any amount of time I have to limp for 10-20 steps so that my ankles and hips can catch up... I look as if I am 75+ when I get up off the ground! I eat a whole foods diet and enjoy "foods" like Rebel ice cream 2-3 times a week. The food I eat that comes in a package is usually things like sprouted flax breads some nut butters, maybe some lunch meat or chicken apple sausage. I don't pay much attention to how much I eat since I am exclusively breastfeeding and want to make sure I am not restricting at all. I eat when I am hungry and stop when I am full. My meat comes from a local grass fed grass finished farm, my eggs come from my backyard chickens.. I'd say overall I choose the foods that are best for me and my babies development. So... what's causing this achy body of mine??? My movement isn't too much... maybe too little?? I really just started getting back into "working out" since having my little one. An occasional hike, spin class or CrosssFit day is what I do on a not so regular basis. Am I missing some nutrient?? Should I stretch more... what gives? I feel like I focus on my nutrition to keep me healthy and happy, but my body is acting otherwise. Any advice??????? Thanks again for what you do, more people need to hear this shit! 5. Having A Hard Time Getting In My Last Sleep Cycle. [53:48] Alex says: Healthy Rebel Leaders, I keep waking up between 6 and 7 am after only sleeping 6.5 to 7 hours. I got to bed around 10:30pm-midnight, have no problems with sleep latency and sleeping throughout the night. I am familiar with many sleep protocols thanks to yourselves, Shawn Stevenson and others. This seems to be more common during the spring/summer months. I do have blackout curtains and keep the room cold. I'm 45 and I'm wondering if it has something to do with age, hormones, blood sugar dropping or if I should just try to go to bed earlier? I lose my edge and extra boost of physical/mental energy if I don't get around 8 hours of sleep. Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download a copy of this transcript here (PDF)
Salty Talk is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity. For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community. WARNING: These episodes may get “salty” with the occasional expletive. Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes: https://podcasts.apple.com/us/podcast/after-hours-child-sex-abuse-trafficking-in-us-hollywood/id1463725769?i=1000521660123 https://fullmeasure.news/news/cover-story/sex-trafficking-05-13-2021 Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download a copy of this transcript here (PDF)
Fasting Inhibit Muscle Growth; Controlling Insulin - Risk of Colon Polyps; Basement Dwelling = Pretty Skin; Neanderthals Carb Loaded, helping grow their big brains; Using Mice in Human Diet Experiments Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour: Bret and Heather 80th DarkHorse Podcast Livestream: What Covid Reveals About our Leaders 1. Fasting inhibit muscle growth? [22:51] Sheila says: Hi Guys! I'm a 56 yr old woman, very lean and fit (5'5", 120 lbs). I do primarily weight lifting 6x/wk. I eat low carb/higher fat, mostly animal protein, above ground veggies, and healthy fats. I also do intermittent fasting... fasting between 16-20 hrs. I usually lift around 11:30am (I also do Kion Aminos before my workout (while fasted)), and have my first meal around 1pm (a post workout shake), and then 2 food meals. I do prioritize protein making sure to get enough (100-140g). I love my eating style and timing, but I'm wondering if the intermittent fasting could be slowing down muscle growth? I'm specifically trying to make Booty-gains, LOL... and it's going very slow despite training this muscle group 3x/wk. Not sure if it's just my age or what (and the fact that I sit all day other than my lifting and short walk after dinner), but I heard something in a podcast about it being better to eat more frequently for muscle growth...but I hope that's not the case because I love IF. Would love to hear your thoughts on this! Thank you so much! Shannon 2. Controlling Insulin - Risk of Colon Polyps [26:55] Shawn says: Hi Rob, Long time listener of the podcast.  Have read both of your books and really enjoy your perspective on diet, training, and especially your jiu-jitsu journey.  I myself started out with more of a powerlifting template around the age of 28.  Currently I'm 41 and doing more of a crossfit type training session 2 to 3 times a week along with the "old man jiu-jitsu" twice a week.  My question surrounds insulin and glucose levels and colon polyps.  I had my first colonoscopy at 33 due to family history of colon cancer.  They found 1 pre-cancerous polyp the first time around.  Five years later they found 4.  I recall Dr. Steven Gundry making the statement that he never saw a patient that had colon polyps that did not also have a high fasted insulin.  My fasting glucose is usually in the upper 90's.  Never had a fasted insulin test (but plan to).  My hba1c has looked good at around 5.0.  My diet is predominantly lower carb, but have always struggled with performance if I go too low.  I've heard others recommend Metformin for helping keep glucose and insulin levels more in check as well.  Just wanted to get your take on the relationship between glucose, insulin, and the risk of colon polyps / cancer. Love the Q/A format.  Please keep doing what you're doing. BTW, would love to train BJJ with you if the opportunity ever arose. Shawn 3. Basement dwelling = Pretty skin? [32:56] Kristi says: Hi, love the podcast etc. So, I'm a 27 year old female. And I spent most of my youth (junior high, high school, up until I was about 25) fearing the sun and sunburn. I would obsessively wear sunscreen, and I was as white as a ghost. I did catch a couple bad burns in junior high, which horrified me at the time, I didn't want to become one of those monster grandmothers that they showed in the future face cameras. After a bit of college, I spent several years as a literal basement dweller -- I woke up in time to play World of Warcraft with my team at 5 pm. I even did most of my grocery shopping at night. However the problem with this was I was pretty depressed, and I soon learned that sunlight, and sleeping more, can be important factors. When I was about 25 I started coming around to my old enemy, The Sun. This year, my goal has been to get as much sun as possible during the short Canadian summer -- without burning -- and store up some vitamin D for winter. However, when I meet new people and reveal my age, they don't believe me, they think I'm 18 or 20. Was this because of my basement dwelling? Was I preventing wrinkles like they say? Should I even care, because I now know how wonderful the sun feels? ¯\_(ツ)_/¯  Maybe it's just genetics, my parents look pretty great and they are around 58. But still... I kind of like looking 20 years old. Thoughts? 4.  "Neanderthals carb loaded, helping grow their big brains"  [39:58] Chris says: I've been dabbling in the keto/paleo/carnivore world for several years. I lost 30 lbs after reading "Wired to Eat" just by eliminating grains. I'm not really strict right now, but I drank the carnivore Kool-Aid for a while and I believe eating nose-to-tail and perhaps a little bit of fruit and non-starchy vegetables is probably the best way for most people to eat. So when I read the article "Neanderthals carb loaded, helping grow their big brains" that someone posted on Facebook, it set me off just a bit. Their premise is that human brain development is a result of bacteria in our mouths converting starches into sugars (the only macronutrient that we do not need to survive) because our brains NEED glucose to grow, and not that: humans cooking and eating meat, fat and organs, which our bodies can readily digest and use without a bacterial go-between, caused our brains to grow. I need someone way smarter than me to argue this one... my emotions wouldn't allow me to have a civil discussion/debate. Thanks for all you do. https://www.sciencemag.org/news/2021/05/neanderthals-carb-loaded-helping-grow-their-big-brains 5.  Using Mice in Human Diet Experiments [47:34] Andrew says: In your opinion, is it ever valid to use Mice as good data for experiments revolving around human diets?  I'm confused because they're used all the time, but i thought that mice naturally eat grains/oats/fruits.  It seems to me that any time you feed them a diet involving meat proteins that it would be unnatural for them, and affect their bodies vastly differently than human bodies.  Honestly though, i know nothing about "mouse biology", so i might be missing something obvious here.  Seems to me like mice experiments involving diet in humans are totally useless. The reserve-capacity hypothesis: evolutionary origins and modern implications of the trade-off between tumor-suppression and tissue-repair Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes
Bariatric Bypass RNY 2004 is Carnivore Safe to Follow with 18:6 Fasting, Early Puberty, Group B Strep in Pregnancy and Rebuilding Gut After IV Penecillin, Not Losing Fat, Poo Frequency Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes: News topic du jour: Origin of Covid — Following the Clues 1. Bariatric Bypass RNY 2004 is Carnivore Safe to Follow with 18:6 Fasting [17:07] Judy says: Hello Mr Wolf, I am a 68 year old female, 167 lbs, on no medications who unfortunately had Bariatric surgery back in 2004. Since 2018 I started Keto to lose a regain of 52 lbs which I had been been trying to lose since 2011 by following Weight Watchers,  many times!! After researching Ketogenic in January 2018 I became a lot smarter in knowing that the SAD way of eating was so wrong. I have recently transitioned over to Carnivore but have concerns on ratios of Protein to Fat. I do know being a Bariatric patient Protein is priority over Fats.   I eat 2 meals a day, lunch (11:00am) & dinner (5 or 5:30pm). By 6 or 6:30pm my Fasting starts.  With my pouch only able to hold so much food I’m all over the board with my Protein & Fats.  Fill up so fast. My carbs are easily 5 or less everyday (spices).   No dairy other than butter at this time (testing elimination) I feel satiated but I think that is from eating to many fats.  Bulletproof coffee each day. Have last 2 days eliminated this.  Don’t snack never feel the need.  If you could please just give me imput if carnivore is for me along with fasting or should I go back to eating Keto w 20 Total carbs or less.  I did start to have many binges in past year eating Keto (sugar addict big time) .  Carnivore after getting body adjusted no massive binges at all. Hope you can give me some insight Mr Wolf to my confusion.  I do know there are many people that have these weight loss surgeries.  I just wished I had known about Keto, LCHF, Carnivore back in 2004 weighing at 313 lbs I would have said NO to this drastic, irreversible surgery. Thank you, Judy   2. Early Puberty [22:58] Greg says: Hi Robb and Nicki: I’ve been keeping up with your books and podcasts since 2013, right around the time my daughter was born. In a recent visit, my Mom pulled a classic mother-in-law move and horrified my wife with a genetic fun fact – that she had her first period at 9 years old. She implied that recent moodiness might not be attributed to the boatload of sweet tea and candy that they had just showered the child in, but rather hormones. The only time I’ve ever been of average height was middle school, when I hit puberty a little bit early (11 or 12). I’m 5’4” now. I also went bald very early, around 18. My daughter arrived 6 weeks early and also lost baby teeth before everyone in her daycare. My wife Janet hit puberty at 14, as did her Mom. As a family, we’re about 80/20 paleo – we’ve almost completely eliminated gluten, sugar, and other junk food from the kiddo’s diet, with occasional weekly exceptions – her two favorite foods, by a landslide, are steak and broccoli. And her after-school program is Taekwondo, so she stays active. She’s struggled a little with constipation and we give her a dash of miralax each morning, which seems to keep that in check. She takes a multivitamin and during covid, we’ve added vitamin D to the mix, since she’s been in-person for quite a while now. In terms of other items of interest, we have confirmed Celiac on Janet’s side of the family (her maternal grandmother). And my Mom had Pica as a kid (eating dirt/sand due to a mineral deficiency) and she has continued to have hormonal challenges throughout adulthood. Curious if this is 100% genetic roulette or if there is anything that we can do to slow the potential early onset of puberty via smart food choices. We’ll also be discussing with her pediatrician but would love your insight going into that conversation. Happy to provide additional details, I realize this might be a hodge-podge of arbitrarily selected clues. Thank you! Greg PS – LMNT is my go-to drink after the Saturday long run. Doing 8+ miles in Charleston humidity results in salt rapidly exiting my body via sweat, so LMNT keeps me from having headaches and needing long naps afterward. Evolutionary fitness as a function of pubertal age in 22 subsistence-based traditional societies   3. Group B Strep in Pregnancy and Rebuilding Gut After IV Penecillin [30:05] Rochelle says: Hi Robb! I'm pregnant with my second kiddo and tested positive for Group B Strep. My doula has recommended following hospital policy and doing the IV penicillin during labor. She knows many parents that have tried to fight it and the result was an even longer hospital stay and a more likely (unnecessary) NICU stay for baby. What can I do for me and baby before and after birth to prepare and repopulate our microbiome? Probiotics, fermented foods? We plan on breastfeeding. It's time for The Healthy Rebelion Radio Trivia!   [35:08] Healthy Rebellion Radio sponsor DrinkLMNT  is giving a box of LMNT Recharge electrolytes to 3 lucky winners, selected at random, who answer the following question correctly... Robb, one of our listeners asked what your favorite ice cream flavor is? Did you all hear that? To play, go to robbwolf.com/trivia and enter your answer. We’ll randomly select three people with the correct answer to win a box of electrolytes from drink LMNT. The cutoff to answer this week's trivia and be eligible to win is Thursday May 20th at midnight. Winners will be notified via email and we’ll announce the winners on Instagram as well. This is open to residents of the US only.   4. Not Losing Fat [37:23] Jacqui says: Hi Robb and Nicki! I love your podcast and value the balanced approach that you take to health advice, which is why I’m reaching out to you today.  After a long 8 months of testing, I was diagnosed with pituitary inflammation and 3 large nodules on my thyroid. My thyroid levels always still test in the ‘normal’ range. Over the last few years I have tried every ‘diet’ out there to lose weight. 2 years ago, I finally had some success with the If It Fits Your Macros way of eating, but it still took a whole year to lose 20 lbs. Then all progress halted. I felt uncomfortable with this way of eating because of all the highly processed foods they pushed/allowed. I started my own research and discovered carnivore. I dabbled with this a bit last year and have been committed to this way of eating since January of this year. My inflammation is down since starting. I eat eggs, some dairy, all kinds of meat and the occasional low carb fruit or veggie. I have not lost any fat since starting to eat like this. I fully realize that my focus should be on healing my body, and it is, especially in light of my recent diagnosis. However, I still would like to shed fat (my weight # is not as much of a concern to me as I know I carry a lot of muscle).  It’s so confusing with so many differing opinions out there, so my questions are these: Should I eliminate dairy? Why would it be that I was able to shed fat while eating crappy carbs? Is this an indication that perhaps I need more carbs for my body type? Or is it simply going to take some time to heal my body so it will release the fat? For the record, I am mid 40s, lift heavy 5 days per week (and compete in power lifting when covid allows), am not on any medications. I try to keep to the following macros: Calories - 1550, net carbs - 5% (18 gr), protein - 40% (155 gr), fat - 55% (95 gr). I weigh 195 lbs but am roughly 40% fat. When I was doing IIFYM, calories were the same. Macros were 40/30/30.   5. Poo Frequency? [44:31] Karla says: How often is optimal to go #2 in a day? Is once enough, or should it be after every meal? Is there a cutoff between too often and not enough? Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes
Fat and Carbs Together, Too Much Salt, Figuring Out Macros, Cabbage in Different Forms, How Did You Decide Where To Live Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes: News topic du jour: https://www.statesman.com/story/news/politics/politifact/2021/04/27/fact-check-joe-biden-isnt-banning-burgers-politicians-fuel-narrative/4855501001/ 1. Fat & Carbs together... [22:32] Shannon says: Hi Guys! My question is in regards to fats & carbs together. So what's the scoop with this? I've heard many times that you should not eat fat & carbs together because it leads to instant fat storage and other health problems... is this true, and why? But I've also heard that if you have some fat with carbs, it slows the impact of the carbs and gives less of an insulin spike so it might be helpful to do it that way? I know that for sure we should not be eating the carb/fat combo of chips, ice cream, pasta with alfredo, grilled cheese sandwich, etc.... but what about butter on a sweet potato? Or butter on air popped organic popcorn? Or nut butter on some apple? Or avocado on sprouted toast? ... you get the idea. This has always had me wondering, so I'm excited to hear your thoughts on this. Thank you so much! 2. TOO MUCH SALT [26:41] David says: HI Robb, Is it possible to get too much salt. I salt pretty much all my food to taste. I make my own bone broth and find that is real tasty with about 1/4 TSP salt. I took you up on your starter pack of LMNT. Very tasty .. actually reminds me of the original Gatorade. I can't say I'm particularly concerned, but just wondering is it possible to get too much salt and what would be the signs? ASIDE: You may be too young but when Gatorade first went commercial and before it was bought by Pepsi (early 70s) it was sweet but very salty in taste, kind of like you had but lime juice and sugar into salt water. It was actually pretty good - especially after a workout but it clearly would probably be spit out by today's kids who are drinking it more as soda. 3. Figuring Out Macros [30:27] Lauren says: I would love to know your perspective about figuring out macros. Is there a science behind macro percentages? Best for fat loss, exercise performance, on how you feel? Etc. Do they even matter? It's time for The Healthy Rebelion Radio Trivia!  [34:31] Healthy Rebellion Radio sponsor DrinkLMNT  is giving a box of LMNT Recharge electrolytes to 3 lucky winners, selected at random, who answer the following question correctly... thank you the people who heard my SOS from the last episode...and sent in questions for trivia...this is one of them... Robb, How many miles do we live from the Canadian border? Did you all hear that? To play, go to robbwolf.com/trivia and enter your answer. We’ll randomly select three people with the correct answer to win a box of electrolytes from drink LMNT. The cutoff to answer this week's trivia and be eligible to win is Thursday May 13th at midnight. Winners will be notified via email and we’ll announce the winners on Instagram as well. This is open to residents of the US only. 4. Cabbage in Different Forms [37:53] Kimberly says: Hi Robb and Nikki, HUGE fan and just adore what you both do, your show, and your awesome relationship. I was laughing out loud the other week when you were telling the story about the girls spelling "horse." The information and honesty that your show brings is incredible. But enough about you... I have a question on cabbage. I did carnivore for a month as an elimination diet for my husband, but in doing so discovered the cabbage family makes my tummy very unhappy (taking sharp stomach pains after I eat them). This made me sad, because I love cabbage in all forms, but I especially love making homemade sauerkraut. I did an experiment to see how I handled fermented cabbage, versus cooked (as I had read that sometimes you can handle that better), and it I didn't get the stomach pains I got before. I am curious, what is the science end of things why is fermented sometimes tolerated better? OR could it just be that I ate a smaller amount? OR the good ol' placebo affect? Thanks again for all that you do. Please keep doing what you're doing - you are the BEST. 5. How did you decide on where to live? [41:13] Joe says: Hi Robb and Nicki, I've heard you provide resources on how to "strategically relocate" but would you mind sharing how you decided on moving to Montana?  Was it for tax optimization, homesteading, or being closer to family?  I'm a part of the FIRE (Financial Independence Retire Early) movement and often think of where I would move my family of 3 young children if I were to live on a modest level of passive income (around 60,000 USD a year) and the above three criteria seem to be the biggest factors for us.  Thanks for your thoughts. Joe from Geneva, Switzerland P.S. Did you check out the new parenting book "Hunt, Gather, Parent" that studied indigenous ways of child rearing in contrast to the WEIRD (Western Educated Industrialized Rich Democratic) societies and their relatively modern (read: untested in time) parenting practices? Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes
Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here   Show Notes: News topic du jour: My Beef with Epicurious Eating less Meat won't save the Planet. Here's Why 1. Low Acid & Overgrowth [18:07] Chase says: Hello Robb & Nikki! My sister has been experiencing severe digestive distress for about 18 months. She had existing digestive issues from overuse of fake protein bar type foods and then when quit taking birth control her symptoms rapidly got worse. Eating 1oz of avocado would bloat her stomach by 6+ inches. Reflux is a very common thing as well. I finally talked her into trying a low fodmap diet, fasting, etc and we finally ended up having her see a specialist. They gave her an antibiotic and said see ya in 6 months. Her physician hasn’t responded to questions so I figured I would reach out. My question is, should we follow up immediately with a probiotic (if so recommendations?) and as far as her stomach acid recovering, is there a natural gradual process after balancing the micro biome or is this something that requires supplementation or both? Thank you so much for any insight! Once again our medical system f**king sucks (: P.S. Your podcast equips me to help hundreds through my health club. Thank you so much for what you do.   2. Workout HR conundrum [21:48] Karen says: Hi Robb and Nicki, I just love you guys!! I love the homeschooling bits. I homeschooled my 2 children ( now aged 23 and 26) and I feel it was the best parenting decision I made. I’ve been a loyal listener for 10 years now. Time flies. I am a 58 year old female. 5’5” 150 pounds. I have been eating a Paleo/whole food diet for 10 years. My Functional Medicine doctor informed me that my blood work is great across the board. I sleep great. 7 1/2 to 8 1/2 hours every night. My Oura ring gives me great readiness scores every morning. My question has to do with my type of exercise in relation to my heart rate(HR). I have a resting HR of 45bpm. I have been jogging since I was 16 years old. I usually jog every other day for 3 miles( a 12 minute mile pace). I then do 30 minutes of dumbbells and basic body weight workouts on the opposite days. I rarely take a day off from exercise. I have no injuries, so I feel as though I’m not over training. I keep busy throughout my day. I alway get at least 10,000 steps in every day. I hike outside all year long as well. Ohio can get pretty cold in the winter, but my dog and I tough it out. Problem: I can not get rid of the nagging 15 pounds and belly fat I carry around. When I’m jogging my HR hovers around 150bpm. When I do other workouts (dumbbells and hiking) my HR is around 115bpm. Do you have any suggestions for me to get the extra poundage off? I consume approximately 1800 calories per day. All Whole Foods. I drink lots of water. Approximately 80 ounces a day. I will have an LMNT once in a while. I love them, I just forget to drink one more often. I take Natural Calm before bed as well as Doc Parsley’s Sleep Remedy(one capsule) each night. My cortisol levels are spot on through the day according to the saliva test. Thank you so very much for your time on this matter. Please keep up the wonderful work. Karen   3. Food combining? [29:55] Kim says: Hi Robb, hi Nicki, Thanks for all you do. I do best on a very low carb diet but if I were to occasionally have a serving of sweet potato, what is your take on consuming that sweet potato along with protein in the same meal? Should we consume and digest carbs separately from protein or can our bodies handle efficiently processing both at the same time? Thanks! Kim   4. Nickel Allergy and Weight [34:31] Thalin says: Hey Robb&Nicki, I hope you’re doing great! I need your help figuring out what’s going on with my body. I have always been overweight but until my first pregnancy I felt I was in a good place, I was eating Paleo and all was good. Then, after my first pregnancy (about 4 months after giving birth) I gained a lot of weight pretty quickly without obvious changes in my diet. I have been keto, I fasted long and short...no improvement. Then somebody suggested to me that my weight gain might be due to my nickel allergy. I knew I had a sensitivity but never thought that would make me “weight loss resistant” but then got across these papers (mostly Italian researchers) showing a strong link between obesity and nickel allergy: https://pubmed.ncbi.nlm.nih.gov/30153310/ https://www.medpagetoday.org/hematologyoncology/hematology/50971?vpass=1 There’s also a connection to the ROS theory of obesity: https://pubmed.ncbi.nlm.nih.gov/28429306/ Could a low nickel diet help overcome weight loss resistance?   5. Kefir and fighting cytokine storm [39:58] Rock says: What are your thoughts on this? Have you seen other research similar to these findings? "This study illuminates a yet-unrecognized mechanism for cross-kingdom inhibition of pathogenic bacteria cell-cell communication in a probiotic microorganism mixture. A newly identified fungus-secreted molecule—tryptophol acetate—was shown to disrupt quorum sensing pathways of the human gut pathogen V. cholerae. Cross-kingdom interference in quorum sensing may play important roles in enabling microorganism co-existence in multi-population environments, such as probiotic foods and the gut microbiome. This discovery may account for anti-virulence properties of the human microbiome and could aid elucidating health benefits of probiotic products against bacterially associated diseases." https://www.jpost.com/health-science/could-a-cup-of-yogurt-cure-your-case-of-covid-19-664976 https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-021-01027-8 Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes
Fructose Malabsorption and IBS, High IGF-1 and Prostate Cancer, Air Purifiers, Lymphocytic Colitis and Heart Palpitations/Extreme Anxiety/Brain Fog, Heavy Lifting on Joints Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes: News topic du jour: Reframing Nutritional Microbiota Studies To Reflect an Inherent Metabolic Flexibility of the Human Gut: a Narrative Review Focusing on High-Fat Diets "While human metabolism can adapt to diets higher in either fats or carbohydrates, the natural diet of a mouse is low in fat and high in carbohydrates. It is therefore unsurprising that mice develop issues when eating a species-inappropriate diet. The strain of mice commonly used for such studies, C57BL/6, has also been genetically selected for its ability to gain weight in response to a HF diet. While humans are capable of weight loss or gain on a variety of dietary patterns (32–34), C57BL/6 mice have greater weight gain and metabolic disruptions on low-carbohydrate diets (35). Consequently, “…rodent models of obesity may be most valuable in the understanding of how metabolic mechanisms can work in ways different from the effect in humans” (35). Broadly translating findings from inbred mice fed a highly refined HF diet to humans is therefore fraught with potential for misunderstanding." 1. Fructose Malabsorption and IBS [23:57] Jack says: Hi Robb, I've been experiencing IBS over the past few years, awful cramping and diarrhea. I finally decided to have a food sensitivity test done, and have a fructan & fructose malabsorption. The GI specialist didn't really give me any direction or recommendations, only a diagnosis. I would like to try and do a paleo/primal diet, but low in fructose/fructans. This leaves me with a pretty limited choice on fruits and veggies that sit well with me. I love the way veggies taste and the way they make me feel. Do you have any suggestions for me? I found a supplement called FRUCTAID (Glucose Isomerase Enzyme) that helps. Do you recommend I just take that with every meal high in fructose/fructans? Should I be taking a greens powder and a multivitamin to make sure and get all the good stuff and just eat what I can and skip the FRUCTAID? Worried that I will get palate fatigue and become deficient in some nutrients by eating this way. I could be overthinking this, but its all pretty new to me. Thanks, Jack 2. High IGF-1 and Prostate Cancer [27:35] Eric says: Hi All, In the fall of 2021, I went through an early stage prostate cancer treatment that included radiation, brachytherapy, and androgen deprivation. Fun stuff. I'm getting my androgens back, slowly but surely, making "morning wood" a thing again. Hooray for me! I'm taking my chances with a high protein, low glycemic approach to eating to help prevent the cancer from coming back. I'm likely in and out of ketosis on a daily basis depending on when I ate my last meal. I keep under 25 carbs, and eat 205 grams of protein a day. I'm 5'10, 232lbs, and right around 22-23% body fat. I'm also 40 years old. I weight train 4-5 times per week, and roll jiujitsu 3x per week. Since I've heard of the relationship between IGF-1 and prostate cancer, my question pertains to it. At 40, my IGF-1 levels are around 337ng/dl. That's about 100ng/dl over what my high point "should" be at this age (I'm great for a teenager but without that level of morning wood). This stays true regardless of whether I'm insulin sensitive or not. I tested before my androgen deprivation therapy and my fasting insulin was 5uIU/ml. At the height of the deprivation my fasting insulin was 15 and the igf-1 was 357. Now my fasting insulin it has begun to drop back to within the 8-10 range, going down, and the IGF-1 levels remain about the same. We don't think I have a benign pituitary tumor, which would be nice to not have brain surgery; but we are testing for that despite my mri coming back negative. My question, then, is twofold: is this something to worry about, or would you take these levels to be "normal" given my athletic endeavors, pretty large frame, and protein intake? If you think it's something to worry about, do you have any strategies I might suggest to my doctor for eeking out some answers? Carbohydrate Restriction, Prostate Cancer Growth, and the Insulin-Like Growth Factor Axis Nutritional Predictors of Insulin-like Growth Factor I and Their Relationships to Cancer in Men "Men with relatively high intakes of total protein (top quintile) and minerals (top quintile of the five minerals combined) had a 25% higher mean plasma level of IGF-I compared with those in the low quintiles simultaneously. The major sources of animal protein, including milk, fish, and poultry, but not red meat, as well as total vegetable protein, were associated with an increase in IGF-I levels. Energy intake was positively related to plasma IGF-I level but only in men with body mass index <25 kg/m2. The age-related decline in plasma IGF-I may be exacerbated by low intakes of protein and minerals." KETOGENIC DIETS INHIBIT MTOR, INSULIN, IGF-1 AND MUSCLE GROWTH 3. Air purifiers [37:14] Nick says: Hi Robb, what is your take on air purifiers? Specifically those that are said to be higher quality like Blueair, and claim not to produce ozone. I live in an older home in an urban area, and since that is not changing any time soon, I would like to do the best I can to deal with the air quality. I have noticed more sinus pressure and light headaches lately, especially upon waking, and thought maybe something like this would help. Thank you for your input. 4. Lymphocytic Colitis and Heart Palpitations/Extreme Anxiety/Brain Fog [42:22] Kristen says: Hi Robb and Nicki! After eight-ish years of being on-and-off vegetarian and 2.5 years of being vegan, I was diagnosed with lymphocytic colitis. I'm not sure if the vegetarian/vegan ways of eating caused my condition since I was also working an extremely stressful job for the eight years leading up to my symptoms, and my marriage was ending around the time that I got the colonoscopy that revealed my diagnosis. Either way, I have since incorporated an animal-based way of eating and am thankfully able to manage my symptoms with diet alone. Gluten, dairy, most nuts (almonds are okay), alcohol, and soy seem to be my biggest offenders, although I've also noticed that I get bloated and gassy with seed oils. Anyway, on my path to figuring out what I could and couldn't eat, I tried the ketogenic diet. I found that the lower carb I went, the more I had some scary symptoms: I experience heart palpitations, extreme anxiety, and brain fog to the point where I don't feel safe being alone because I feel like I could die at any moment haha. It's not comfortable and has affected my ability to drive when it happens. I've found that by keeping my carbs over 50g/day, I can generally avoid these symptoms. I am a 34 year old female who is admittedly not very active. I'm overweight - about 135 lbs and 5' 1". I don't need to be keto, but I'm just curious why I'm experiencing these symptoms. (I was upping my salt and making an effort to get at least 2,600mg potassium.) Do you know what could be causing them? Any feedback would be great :) Thank you, Kristen 5. Heavy lifting on joints [46:32] Valerie says: Hi Robb & Nicki! A friend of mine told me he used to lift heavy and found it was really hard on his joints. I was under the impression that heavy lifting (done well) was not bad on the joints and that in fact, it had a protective mechanism on them. What are your thoughts on this? Thanks a million! Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes
Salty Talk is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity. For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community. WARNING: These episodes may get “salty” with the occasional expletive. Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here   Show Notes: https://www.aier.org/article/another-covid-myth-dies-the-death/ Clementina's Bulletin: COVID-19, HVAC & Healthy Buildings (PDF) How to find your representatives https://www.commoncause.org/find-your-representative/ Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download a copy of this transcript here (PDF)
Antioxidants Post Workout - inhibit muscle growth, Hyponatremia & Hypothyroidism, Terbinafine and Dysbiosis, Low-Carb Sleep Eating, Inflammatory Papillitis Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here   Show Notes: News topic du jour: https://sci-hub.se/https://doi.org/10.1016/j.jsbmb.2020.105751 1. Antioxidants Post Workout - inhibit muscle growth? [16:29] Shannon says: Hi Guys! A little background... I'm a 56 yr old woman, super lean and fit, whole foods keto (or LCHF - not always full keto), and do bodybuilding type weight lifting 6x/wk. I'm focused on continuing to build more muscle (especially in the booty), and also wanting to be more strict Keto because I love the mental clarity and "go-getter" optimism I have when in ketosis. My schedule... - I normally start my fast around 7pm - Have my plant based pre-workout around 11am, which has 4 carbs (does this count as breaking my fast? I'm not thinking so) - Lift at 11 or 12 - Post workout shake around noon or 1 Anyway, here's my question... I LOVE my daily chocolate Superfood shake, and it's my main carb source other than veggies and my pre-workout, with 11 net carbs. For quite awhile, I've used it as my post-workout meal, figuring it's a good choice with a combo of 17 carbs (11 net carbs) and 17g whey protein, and I often add 1/2 scoop of another protein powder to bump the protein up a bit. But I've read a few times now that antioxidants are not good post workout because they can inhibit muscle growth. Is this true? And if so, do you know the threshold as to what is too much? Would you mind taking a look at this label (https://tinyurl.com/u8njhswa) and tell me if you think this would be good for a post workout shake or not due to the amount of antioxidants, vitamins, phytonutrients, and other good stuff? I do not want to inhibit any muscle gain. And if this is not good for post workout, do you think just whey protein is okay without added carbs for post lifting? I'm almost at my carb limit between these two supplements that I want to keep, and really do not want to stop either. Thank you so much! Shannon   2. Hyponatremia & Hypothyroidism [25:20] Michele says: Nicki & Robb, After listening to you talk last week about hyponatremia, I was curious if it is related to hypothyroidism and about how electrolytes might also come into play with hypothyroidism. What does it mean when you say we "shed potassium?" When I look at conventional and functional treatments for hypothyroid, they include things like (t4) Levothyroxine SODIUM and (t3) Liothyronine SODIUM or natural combinations of those. Are they related to electrolyte sodium? What went into figuring out the combination of the magnesium, potassium and sodium that's in LMNT? Is that too many questions? Maybe you can pick whatever moves you and answer the rest somewhere in the Rebellion. Speaking of which-- I recently joined the Healthy Rebellion and look forward to participating in the next carb test and rebel reset. I missed this last time it started. I encourage everyone who has been listening to your podcasts for awhile to join the Healthy Rebellion too. It is a gi-normous wealth of information and community to invest in and empower your Self about health. I was worried that it would feel like Facebag, which I have been off of since 2008, but I. love. it. The connectedness and support I've experienced has been warm, welcoming and kind. Michele   3. Terbinafine and Dysbiosis? [31:24] Jakki says: Hi Robb and Nikki, Been listening since there were only 5, glad we weren't wrong. I really enjoy THR format.  Several shows ago Nicki mentioned she took Terbinafine to get rid of a pesky toe fungus so she could more confidently show off her tooties in bjj. Her success story inspired me to try it. I have had this nasty toe fungus since high school (swim team locker room, soccer cleats in rain etc.) and now I am 5 yrs in to training bjj, pretty much the entire time have dreaded ankle lock days when my feet are so exposed. I was rx'd terbinafine by my podiatrist in January. The first thing I noticed was that the painful, red, burning, "mask rash" (I am forced to wear one at work) that I had been suffering from around my nostrils for several months cleared up right away. Additionally, my digestion improved, I lost 5 lbs, and was sleeping great. Down side was, I was craving carbs and sugar like a lunatic. I literally felt like a powerless robot, controlled by some creature in my brain forcing me to walk to the kitchen and eat all the treats--I could not stop myself! All the while-losing weight and generally feeling great... Cut to, I finished the round of treatment a little over a week ago. I immediately gained back the 5lbs, my DOMS has been UNREAL (I am only able to lift 1-2x/wk because I am so sore), I look 6 mos pregnant from the bloat by evenings, and I could nap 3-3:30pm everyday. But- the sugar cravings are completely gone. Are these things related? Did this medication have an effect on my over all biome or cause a die off or something? When I am not on the medication, I am paleo plus dairy, rice and potatoes and one cup of coffee a day. I aim for 100g protein at least. Sweeteners like honey and at the most a little dark chocolate. (But while on this drug I was paleo + ALL the SAD treats that I felt like having.) I am 35 yo mom to a 4 yr old, 5'6", currently 139 lbs. Hike or run outside 2-3x/wk, bjj 3x/wk, ride the peloton 2x/wk, weight lift 1-2x/wk. I really appreciate the work you both do, and I AM HERE FOR THE SOCIOPOLITICAL COMMENTARY too, keep it up, we need your voice. You have even inspired me to call my congressmen and senators in the past, some have even responded. Viva THR!   4. Low-Carb Sleep Eating [39:18] Josh says: This is a follow question to Paul's question that was on a previous podcast, it's around sleep eating. I too suffer from this. What he is referring to is: when I am doing low carb, I have a desire/drive/ urge that wakes me up and I have to eat something. Ie..taking me out of a deep sleep.. 1-3 hours into the sleep. It is usually carbs and after I do that I can comfortably go back to sleep. I hate the insulin spike at night and it I know it's not helping my circadian rhythm. What do you think is causing this and what is a fix? Thanks Josh   5. Inflammatory Papillitis [44:37] Kelsey says: Hey Robb and Nicki, My situation is a little bit sticky, My husband is the rhymer, I figured I'd give it a go Hoping my question gets on your show... Last fall I had inflammatory papillitis in my right eye I'm asking for recommendations cuz western medicine ain't so fly. I'm a mama of one, to add to my story, our little girl is 14 months and takes all the glory. Finishing nursing, getting caught up on sleep, She rules the house, with more than a peep. We eat a paleo diet, but consider it a lifestyle, We might join you in Montana and live in exile. I'll wrap this up soon, my rhyming is sad What prevention or tips do you have, I'd be so glad. Referring to my optic nerve It took us on a mighty curve Shout out to LMNT, it's really rad Only problem is when it's gone I'm real sad. Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download a copy of this transcript here (PDF)
Keto and BHB Question, LMNT and Autoimmune Condition, Floaters, Appendectomy Recovery Diet to get gut health back, Parenting Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes: News topic du jour: The Effects of a 6-Week Controlled, Hypocaloric Ketogenic Diet, With and Without Exogenous Ketone Salts, on Body Composition Responses 1. Keto and BHB Question... [9:48] Thomas says: I am a huge fan of your guys' work and follow your content wherever I can. I will try to keep this short: I have been on a ketogenic diet personally for 3+ years, and I have tested myself daily to confirm that I have BHB ketone levels of .4 - 1.2 throughout this timespan.  So, while I'm not quite a 'ketone-chaser' :-), I would say have a somewhat vested interest in the topic. Then I came across this study: https://www.nature.com/articles/s41392-020-00411-4#MOESM1 I know they did a rat study here, and the chow is questionable (although they did at least use mostly coconut butter here for the KD arm).  But that said, is the mechanism of β-OHB induced cardiac fibrosis via mitochondrial biogenesis inhibition in cardiomyocytes (and resulting apoptosis increase) plausible in humans?!  Perhaps there is a counter mechanism that mediates this? Thanks so much in advance for your valued opinion here.  It's interesting but i'm not sure the mechanism is sound or consistent across the spectrum of metabolic health.  If it were, how would tribes subsisting on mostly animal foods not be observed to have cardiac issues...etc. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5609489/   2. LMNT and Autoimmune Condition [17:02] Kimberly says: I eat a somewhat low carb diet.  I exercise 5 days a week and I have lupus.  I am currently trying LMNT and drinking one a day during my 6 pm workout.  I am finding I am sleeping better!  I am planning on ordering  more, but I wanted to check with my rheumatologist first.  I sent him the info, and his response was:  People ususally get those supplements through their food, and with this addition you may end up with too much of them.  With people with autoimmune disorders I usually err on the side of caution and would say no to any supplements. What is your opinion on LMNT + autoimmune? Kimberly   3. Floaters 💩[19:23] Justin says: Hi Robb and Nicki, First of all, thank you for the great podcast. I thoroughly look forward to each episode every week. My question for you is this: Should my poop float? I remember hearing or reading somewhere (I can't find it now) that if my poop is floating in the toilet it means that I am not digesting fats. Is this true? My poop pretty much always floats. Since I have been paying attention I would guess I have floaters about 95% of the time. I am pretty regular with my bowl movements and don't typically have any issues with constipation or loose stools. Are the floaters anything to be worried about? I follow a mostly Keto diet. I get ample protein (about 160g per day) and typically keep my net carbs around 50g, the rest of my roughly 2,500 cals per day obviously coming from fat. This provides me with sufficient energy to fuel my workouts and keep my weight stable. My concern is, if I'm not digesting fats is the keto diet a good fit for me? I look, feel, and perform well on the keto diet, but would like to try to optimize as much as possible. And I don't want to be flushing calories down the toilet that could be put to better use. What are you thoughts? Thank you, Justin   4. Appendectomy Recovery Diet to get gut health back [25:30] Mark says: I just underwent an emergent laparoscopic appendectomy, and was wondering what foods I should eat to restore my gut health. They gave me iv antibiotics after, and it took a couple of days for me to even have a bm after the surgery. While I am now having BMs again they are far from normal. I am frustrated with the conflicting info I am finding on line and it all seems to be biased on the side of plant based diets. Was wondering if you had any recommendations.   5. Parenting [29:50] Hanna says: Hi Robb and Nicki, Hope you are all well! My husband is an avid listener to your podcast, and I love tuning in for topics like your homeschooling experience, etc. I'm hoping you can expound a little on topic that has been on my mind! My question for you is regarding parenting young children, particularly teen and tween girls. Essentially, what is your family's take on whether parents apologize to their children? Robb, if you lost your temper, or said something that resulted in hurt feelings for Zoe, for example, how would you handle that situation? If you do apologize, under which circumstances would you do that, and what would you say? Thanks so much! Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download a copy of this transcript here (PDF)
Sleep Eating, Eating Organs to Fix Certain Organs, Heart Palpitations, 13 Year Old Son's Keratosis Pilaris, Protein Powder / Collagen Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes: News topic du jour: The missing link: a single unifying mechanism for diabetic complications 1. Sleep Eating [12:38] Paul says: Hi Robb, Long time fan. Been using the electrolytes with great success. I am a 35 year old, BJJ practitioner and am doing really well on a lower carb diet. One problem though. I sleep eat: Anything and everything, in the middle of the night, every night. Let me know if you have any ideas how to solve this, thanks, Paul   2. Eating Organs to Fix Certain Organs [15:48] Scotty says: I was wondering if you have come across any study’s that have taken someone with example a heart condition, and told them to eat beaf heart (or any animal) everyday to see if it had any reaction to their condition. Or a liver disease and they ate a bunch of liver and got better? Nutrition has become overly complicated now in some circles and it seems just so simple for your body to absorb those nutrients to heal itself. Any thoughts about this? Also let me know if you do answer this on one of your podcasts please as I don’t have time to listen to everything all the time as life just seems to get busier and busier. Thank you so much for everything you have done. You were one of the first voices I found that started my path to fixing my chronic headaches and digestive issues that I had for over 10 years. When massage, chiropractor, acupuncture, TMJ treatments, countless doctor visits all failed me, you pushed me in the right direction. Thanks again   3. Heart Palpitations [20:23] Bret says: Hi, Wolf Pack! Long-time listener (since the Greg Everett days), first-time Rebel and question-asker. I remember a few podcasts ago that Nicki mentioned (in passing) having to quit coffee due to heart palpitations. I've been experience palps for about 1 year and have quit coffee multiple times, with nebulous results: Once for 2 weeks, and once for 3 weeks (no significant decrease in palps either time). Now, alongside the 7DCT and Rebel Reset, I've given up coffee PLUS alcohol (I like a little red wine - weekends only) for the last 4+ weeks, with palpitation frequency and intensity dropping but certainly not eliminated. I'm going to keep up the quit (both coffee and alcohol) for a little while longer to see this thing through, but I'm wondering... If the quit doesn't eliminate the palps, are there any other "usual suspects" that I can bring in for questioning, i.e. other stuff to eliminate or add to my diet/lifestyle? Stats: - Age 53; height 6' 1"; weight 170 lbs; athletic build; very happily married - EKG and Holter monitor test results - normal; I'm thinking about an echo but they're pricey - Strict-but-not-perfect ancestral diet for the last ~9 years (thanks Robb!) - Active (workout 2 or 3 x / week, plus daily movement and/or mobility work) - Excellent sleep - Good community, but could improve - Recently upped sodium intake since learning about electrolytes from you guys. (I'll also be starting an LMNT regimen soon). P.S. - There might be a positional component to my palps (low-grade adult-onset POTS?), but it's difficult for me to QA/QC my own subjective symptom observations to determine that. Any thoughts you have would be greatly appreciated! Keep up the UBERFANTASTIC work you guys!!! Bret   4. 13 Year Old Son's Keratosis Pilaris [26:22] Lil says: Hey Robb and Nikki, thanks for all of your great podcasts! I have been a follower of your work for 12+ years. My 13 year old son, Roman, has had quiet the health journey. A year and a half ago he came to me and said he wanted to "get healthier". At that time he was 5'3 and weighed 186 lbs. Both my husband and I live a primal life. We prioritize sleep, sunlight, movement, whole Paleo foods, social connection, limited screen time etc. At our home that is the norm. I am divorced from Roman's dad. Although he is aligned with our health values he did not support that in our kids. (Mostly out of convenience) When Roman was with his dad his diet mostly consisted of fast food! Roman's dad finally got on board when Roman himself showed interest in becoming healthier. We hired a Primal Health coach (we love you Amy Taft). Since working with her Roman is no longer pre-diabetic, has corrected his cholesterol issues, has grown more than 5 inches and has lost 40ish pounds. He feels great about who he is now! He has so much confidence in himself and his abilities! Such a wonderful transformation. Anyhow, since he was 5 or so he has dealt with Keratosis pilaris. We have tried AIP as dietary intervention along with many random suggestions found on-line. (Soaps, scrubs, etc) His bumps haven't gotten better with anything we have tried. The dermatologist we took him too said there isn't much to do besides heavy duty pharmaceuticals. I myself have tinkered around with carnivore. What do you think about Roman experimenting with carnivore on a short term basis? Or, do you have any other suggestions? Thank you in advance!   5. Protein Powder / Collagen [30:19] Alyssa says: Hi Robb and Nikki, Thank you for all the work you do to put out quality content for the healthy rebellion radio podcast. I’ve started listening only within the last few months, and I am hooked. I appreciate your valuable insight on everything from nutrition to politics and Medicare. I was listening to the March 4th episode and heard Robb say something about protein intake from collagen powder not “counting” toward total protein intake. I had to listen to that a few times...WHAT?! Insert “mind blown” emoji here. I did a little research and think I sort of understand why, but I’m also disappointed because collagen was my go-to protein powder for smoothies, coffee, etc. My question for you is - if collagen isn’t going to do the job, then what is the best, most bioavailable protein powder out there? I realize the protein you chew is the best kind, but I am looking to use it as a supplement to bridge the gap. There’s so much information on the interwebs, so I’m hoping you can help clarify. I am a 34 year old female, 5’9” and 140 lbs. I teach (hard...not gentle) yoga during the week and I also do a bit of running. I’m generally pretty fit and my meals are typically paleo. I don’t have any adverse reaction to dairy - we’re cool. Since listening to your podcast, I would like to try upping my protein intake and “watch the magic happen,” as you say. Thanks! Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes
Is It Possible To Have Increased Plaque Build Up On A Paleo Diet, Too Little or Too Much Salt,  BJJ and Crossfit, 7 Day Carb Test Question, Gout / Uric Acid Levels in Blood Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes: News topic du jour: Fructose- and sucrose- but not glucose-sweetened beverages promote hepatic de novo lipogenesis: A randomized controlled trial Regular consumption of both fructose and sucrose sweetened beverages in moderate doses associated with stable caloric intake increases hepatic FA synthesis even in a basal state, whereas this effect is not observed after consumption of glucose. These findings support the hypothesis of an adaptative response of the liver to regular fructose exposure, i. e. habitual SSB consumption. 1. Is It Possible To Have Increased Plaque Build Up On A Paleo Diet??? [14:08] Stephanie says: Hello Robb and Nikki! Quick not so quick question... I was turned on to Paleo Solution book around 2011 and since then it’s been loaned out more time than I can count. It was a game changer for me, it allowed me to share information with clients and friends without the emotion I tend to get lost in. I’m 43, a personal trainer and nutrition coach. I’ve seen a functional medicine practitioner for about 7 years getting my regular labs drawn etc. They come back with rave reviews and it has everything to do with my nutrition. However... the newest practitioner I see has a nurse, she is the one who counsels on nutrition to the practitioners patients. I recently reached out to ask if a heart MRI would be proactive given my father just had a massive heart attack and a triple bypass surgery, he’s 73, and apparently the ultimate cause was an abnormality in the left ventricle. The nurse contacted me today to talk more in this. I was clear in saying I have no concern that I have build up as my blood work has consistently  been well above satisfactory, that it was more to look at the make up of the heart. She said “as long as your following a plant based diet you should be fine.” Wtf, I literally almost choked. I said I was far from that and had no intention as such. She alerted me on her plant based nutrition certification and that “all that meat I was eating, regardless of my blood work, I could still have too much plaque.” Y’all!!!!!! We exchanged some “thoughts” and she said I needed to be careful where I got my info from because of funding. Is she serious?!?! Sooo I’m feeling frustrated and defeated, I refer this person to my clients and now I’ve lost trust. I want to beable to solidly share relevant, information without getting emotionally heated in these situations. Any insights or thoughts on how handle this, when she’s telling me my eggs are causing plaque? Go to studies I can share? Love y’all so much. Thanks for being amazing, funny and thought provoking https://nutrition-network.org/   2. Too Little or Too Much Salt? [22:41] Hannah says: Hi, I'm coming here because google is a soup of mis-information and I can't seem to get anywhere with it.  I'm 42 years old, 5'3", not overweight (+-133lbs.) and have been keto (very close to carnivore because I'm not a veggie eater) for just about three years.  For the last 10 months I've been intermittent fasting (18-20hrs/day) and have a "carb" day once a week, (with the exception of Thanksgiving-Christmas 2020.)  For the majority of that time, I've felt great.  Never have I had issues with keto-flu, I'm able to transition back with little issue.  Once I began fasting, even better.  And I've been a believer in the importance of supplementing with electrolytes.  I've been using LMNT for as long as I think its been on the market.  Typically one packet/day, sometimes two if a particularly strenuous day. Okay here is my current issue.  After the new year, I've been a little slow getting back in full swing of my keto and IF, but for the last 3 weeks, I'm back.  However, now, 4-6 times a week I have a headache that often begins in my sleep and will not seem to go away. Along with tylenol, I've increased my electrolytes thinking that was for sure the problem.  But it doesn't seem to knock it out like expected.  So, now I'm wondering if perhaps I've been getting too much sodium? In addition to the headache, several times in the last few weeks I've had a rapid heart rate and it feels like it is pounding out of my chest, out of no where, not exercise induced.  As as sit here typing, my head is throbbing and my heart is racing.  Headache is a bummer, but the heart is an actual concern. I'm tempted to up my sodium further (2 LMNT packets and 500mg salt capsules) per day.  But I'm just not sure. All of this leads to the question.  How to tell if you need to increase your electrolytes/sodium or to decrease your intake?  The symptoms on google seem to have overlap. Thanks for any help, Hannah   3. BJJ and Crossfit [3:15] Claus says: Dear Nicki and Robb, as you have a background and experience in both disciplines: As a beginner in both sports: Would you recommend pursuing BJJ and Crossfit at the same time? Are there any synergetic effects? If so, how would you structure a typical training week? (for example: 3x BJJ, 2xCrossfit ?). I'm 36 years old (155 lbs; 5.7). My training for the past 6 months has been calisthenics and running 4 miles 3x per week. Thanks for the work you do! Best, Claus   4. 7 Day Carb Test Question [40:01] Rob says: Hi Robb, I have a question that might sound stupid; and maybe there's a really obvious answer. When you do the 7 Day Carb Test how do you know that when you get good reading that you are not just failing to digest that carbohydrate and just pooping it out later on? And when you get a poor result (spiked blood sugar) that you are digesting all the carbs in the portion and hence experiencing higher blood sugar levels? My thought is, that based on your microbiota or some other factor you might be really good at breaking down potatoes but terrible at doing so with rice, leaving it undigested. I always wondered this about the whole (macro) weighing and measuring approach, if you weigh and measure your macro intake it's obviously a proxy for absorption but do you know if there's every been a study that has measured the macro content of participants poop as well as their food? Cheers for all the great content you put out there. -Rob M 5. Gout / Uric Acid Levels in Blood [44:05] Timo says: Trying to keep it short: A good friend of mine, just above 30yrs old and very dedicated to intense workouts, is now on prescription drugs against gout (apparently it’s in the gene  pool as his dad has gout aswell) and is told to eat as strictly vegetarian as possible and workout less intense, rather slow steady. Also, no Beer. Which is tough here in Germany ;) He has monitored his Uric acid levels closely (as mentioned before, very dedicated about health) and these seem to confirm the no meat approach. I cannot accept that (absolute believer in the importance of good meat for health) and would love to hear your input on that matter. Huge fan of your work, thank you for all you are doing, Cheers from Frankfurt, Timo Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes
High Iron, Water intake and fingers swelling, To sunscreen or not to sunscreen, Cornstarch in medication, Health Rewards Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here   Show Notes: News topic du jour: Randomized crossover trial of a modified ketogenic diet in Alzheimer’s disease 1. High Iron [20:36] Tom says: I have crohns disease and am a shift worker.  I've had success with paleo in the past but found it hard to stick with while being tired at work and then being the only one in my household with dietary issues. My wife after not feeling well for years, always complaining about being tired and getting sinus infections, decided recently to do paleo with me.  Things were going great but then we just received blood work where everything was in normal range except she had high iron (257 MG).  Is this something to be concerned about?  If so, how can she counteract this so we can both stay on track? Side note: she feels better than normal but still suffers from some fatigue.  We also have two toddlers at home.   2. Water intake and fingers swelling [22:26] Jill says: I am not on a ketogenic diet, but I eat high protein, LOTS of vegetaible, no carbs other than fruit and no processed or packaged foods. I use salt, everything but the bagel seasoning, and other similar seasonings in my food. I don't watch my sodium intake and use seasonings liberally. I drink about 200 oz of water a day and workout about an hour a day lifting weights and cardio. In the last month, I have noticed my fingers swell and I feel it in my face as well. It's nothing major, but it's umcomfortable and I also wake up with swelling. I do drink coffee, tea, and some sero sugar sparkling water. I do take magnesium and other multi-type supplements. Am I drinking too much water? Do I need to have less salt? I got the free sample of your LMNT drink and I had one this morning and it seems worse than ever. Any advice?   3. What's the D-ealy, yo? To sunscreen or not to sunscreen, that is the evidence-based question. [26:29] Erik says: Just kidding about the evidence-based part. I know that grinds your gears. Dear Robb and Nicki, Boring ego-stroking stuff: I've been a long time listener since the way-way back Paleo Solution days. I have probably listened to every episode since the low-100s of the Paleo Solution podcast and am still catching up to the end of that one while also rotating in the Healthy Rebellion Radio. I like that you've returned to the Q&A format. I missed that -- not that the interviews were bad! P.S. I work in technology for a living and would be interested in helping you try to figure out the live caller stuff. The meaty bits: I am a mole-y person. I have quite a few dark/"liver" spots. My maternal grandmother was covered in them by the time she reached her 80s. There's no skin cancer anywhere in the family that's been reported/recorded. I go to the dermatologist to get a yearly body scan/mole check. I try to have good sun hygiene. I live outside Atlanta, Georgia, and I attempt to get outside and walk shirtless / in shorts any day there's sun. I try to do this after lunch / in the afternoon for anywhere from 20-40 minutes. My street is woodsy and often partially shaded, so this isn't as if I'm sitting around tanning for 40 minutes. I have never gotten a sunburn from this practice, and I don't think I've even gotten pink. This doesn't result in much of a tan by the end of the season. You often talk about full-spectrum exposure and minimum effective dosing (MED). So, this is my practice in an attempt to keep my D levels up. I also supplement with ~4000IU of Carlson's D drops daily, although less in the summer if I've been better about exposure. My blood serum levels are usually "normal" as far as obese, sick, dying Americans go, but it's probably low-normal for us paleo folk. When I usually get my yearly checkup (~January) in the dead of winter, it's around 30ng/mL. Usually, I end up getting one sunburn a year from stupidity. I misjudge my exposure when out playing (like on a friend's boat). By the time of year that this happens, it's usually late in the season, and it's not a horrific purple death burn. But it's usually enough to result in meaningful peeling. I know this is bad. I promise not to do it again this year. When getting my yearly mole check, the dermatologist asked about sun exposure and basically said that I should pretty much always be slathered in SPF30-50 no matter what. She even went so far as to mention "recent studies" that showed that sunscreen didn't impair vitamin D conversion and took the time to mention that D was easy to supplement. Now, I'm certainly an armchair functional medicine doctor at best (after all, after hundreds if not thousands of hours of Robb Wolf and Chris Kresser podcasts and tens of thousands of words of blogs read over the years). In my "expert" scientific opinion, we barely know shit about how the human body works. Sure, we can synth up some D in the lab and guzzle it down and affect our serum D-25. But do we really, truly understand what the complete picture of sun-on-skin exposure is from soup to nuts? Is D-guzzling (get your mind out of the gutter, Robb) and avoiding literal sun-on-skin exposure really the healthiest choice? For fuck's sake, we just discovered new muscles, tendons, and ligaments in 2020 (so I've heard). I'm supposed to believe that just because some (likely industry-funded) studies showed that some poor slobs who slathered up with sunscreen increased their serum D from "pitiful as fuck" to "marginally shit", we're supposed to assume that "this is the way"? Anyway, I wanted to get your opinion on this particular issue as I know it comes up from time to time, and I know that things do change here and again. And, especially given the recent studies regarding serum D levels and risk of serious COVID complications, all the more reason to be considering "whole picture"/systemic things. Thanks! P.S. I am happy to follow up, get additional tests, etc., if it's helpful. I'll likely be getting my 2021 checkup soon. There's also some inflammation/lipid profile nonsense going on that I'd love to get your thoughts on, too.   4. Cornstarch in medication [38:14] Ryan says: I am on the paleomedicina (zsofia clemens/PKD) dietary protocol for lifelong autoimmune + mental + gut health issues. I only take one daily medication over the counter. Here is my issue... the one that I take is 2X the price of another brand of the same active ingredient. The only reason I don’t choose to try the much more affordable option is cornstarch. I’m so hesitant to knowingly ingest cornstarch. That’s the only reason. The one I take doesn’t have “cornstarch “ in the ingredients while I could be saving twice as much money (and stress) by being able to take the med that uses cornstarch. I wonder if, and hope that I’m being overly paranoid. Do you think cornstarch as a non-active ingredient in a medication is reason enough not to take that med? Or might it be worth giving a switch? Thanks for your time.... be safe and happy! Cheers.   5. Health Rewards [41:21] SJ says: Hi Robb! I was wondering what you think of the idea of people being rewarded with tax cuts and benefits for meeting certain health markers to motivate people to change their eating habits and lifestyles. It’s not altering anyone’s freedom of choice, but encouraging people to pay more attention to their health and diet and – it’s a choice. I’d sure love to see higher sales tax on junk food. But that would never happen. Thanks Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download a copy of this transcript here (PDF)
How much protein can one absorb per meal; Thru hiking, backpacking, and paleo/ketogenic diet; Keto Masterclass - Recalculate Macros; Pregnant or breastfeeding metabolic health; No issues Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here   Show Notes: News topic du jour: A giant solar farm sounds perfect, right? Not quite. 1. How much protein can one absorb per meal? [20:09] Leslie says: I am a 70-year-old female.  Paleo and low carb for many years. Avid podcast listener and book buyer - love all of yours!  Don't want any more sarcopenia than I already have.  Followed your advice and went on the Ketogains macro calculator that recommends about 100 gm protein per day.  But I'm also working on lowering insulin by only eating 2 meals per day.  Searching tells me that bodybuilders think they can only absorb 30 gm per meal.    I eat berries, collagen, protein powder (grassfed!), goat kefir and powdered multi vitamins mixed together along with 4 oz meat and 2 eggs for breakfast around 11 am.  For dinner I eat 4 oz meat with some Amy's organic soup and sometimes a salad.  I am not aiming for ketosis, just low carb. I could stand to lose a few pounds, but at 5'4" and 135 at my age I am OK but would like more muscle or at least not lose any more.  Should I add a third meal for some of the protein or perhaps redistribute the protein amounts?  Thanks! I do this workout about once a week, https://www.youtube.com/watch?v=dBbPsJKq9uM     1 hour of Zumba about 3-times per week and miscellaneous other exercises.  Before Covid I did more, including some blood-flow restriction  which seems to work on the same principle as the video I linked.  I feel like it takes about a week for me to recover enough to want to do the video workout again.  I don't do the lifting-the-bag part of the workout - my back isn't perfect.  I also recently added Esther Gokhale's daily workout (1,2,3 move) and should add the associated weight workout as well.  I liked Doug McGuff's concepts and have listened to the IHMC podcasts as well as Peter Attia's stuff.  Like I said, I am an avid podcast listener!! 2. Thru hiking, backpacking, and paleo/ketogenic diet [25:08] Matt says: I have been following a paleo diet for 5-6 years now, and transitioned to a ketogenic approach at the beginning of this year.  Since then I've been able to maintain a much lower  body weight than ever before in my adult life and my endurance and fitness levels (and to a lesser degree strength levels) have been better than ever before.  These past couple years I have gotten more into thru hiking and backpacking and have been planning some longer hikes and a long term goal of doing the entire appalachian trail.  My question is; to your knowledge is there anyone developing programs or templates on planning long hikes primarily utilizing ketogenic and paleo foods?  Everywhere you look when planning thru hikes the advice is largely the same (granola, oatmeal, instant mashed potatoes, and candy for 'energy'), but it seems obvious that 6 months on a trail requires primarily oxidative phosphorylation, and KD or paleo seems to be an obvious choice.  Information on the topic seems pretty slim, especially when it comes to planning and packing for at least a weeks worth of sustenance that would be necessary when out in the wilderness.  With as many ultra runners and endurance athletes beginning to tout the benefits of KD, I am wondering if there are any thru hikers doing the same thing? I don't know if you have addressed this in podcasts or blog posts in the past and I just missed it.  Seems like it could be an interesting topic, and maybe another area where some thought leaders can emerge. https://robbwolf.com/2020/08/17/fat-fueled-sheep-hunting-with-gina-shively-salty-talk-019-thrr/ 3. Keto Masterclass - Recalculate Macros? [28:59] Kyle says: Hello, I'm hoping to ask a quick question about the Keto Masterclass. I'm into my fourth week and feel I'm doing relatively well.  I've got a spreadsheet where I track all my food, stay on track well although I do have a Perfect Keto Whey shake for breakfast everyday.  Not ideal but helpful given my vocational and avocational commitments.  Four weeks in  and I've lost 8 pounds and am in nutritional ketosis based on measuring blood ketones.  One of the cookbooks I've picked up mentions recalculating your macros periodically.  I've done that and it drops my macros slightly based on weight loss to date.  Seems reasonable to me, but is this something you also recommend doing? Thank you for your consideration. Sincerely, Kyle 4. Pregnant or breastfeeding metabolic health [32:57] Becky says: First off, screw any haters you get for your "salty" rants in The Healthy Rebellion Radio. More people with platforms like yours need to speak out. The hypocrisy, the nonsensical rules (bars are open but kids can't go to school), the suppression of seemingly effective CHEAP widely available prophylaxis and treatments....its all SO INFURIATING and it is so good to hear both of you question what is happening on your platform. THANK YOU. I've unfortunately had to distance myself from a few health "influencers" that I once really respected who have gotten very SJW and holier than thou this past year, so I am thrilled that I finally started listening to your podcast and seem to have found some kindred spirts. Definitely makes me want to join the Healthy Rebellion too, which brings me to my question... I am 37, work out moderately (strength training 2-3 times a week, trail running or walking 1-2 times a week), get lots of outside time, pretty good sleep, and eat 80-20 primal (stick to whole foods, but will indulge in ice cream, white rice, or other no-nos on occasion). The primal eating with a focus on protein and fat has done wonders for my hunger and "hangry" symptoms, which used to be a constant plague (who knew that a breakfast of Cheerios, skim milk, and a banana did not a satiating meal make). However, I've always been about 20 lb overweight, and still feel the need to eat every few hours to avoid irritability, brain fog, and shakiness. This tells me I'm definitely not metabolically healthy, which is my ultimate long-term goal (although weight loss would also be nice). However, I'm currently 6 months pregnant with my second child. I plan to breastfeed this little guy for around 2 years like I did my first, who I weaned when I was about 10 weeks pregnant. In other words, I've been either pregnant or nursing now for the last 3.5 years, pretty much ever since I discovered "Wired to Eat" and a more paleo lifestyle. Healthy pregnancy and breastfeeding are my top near-term priorities, therefore I don't think doing something like going full keto would be right for me, but I would love to start the journey towards better metabolic health. Where should I start? And, related to the Healthy Rebellion, I'd love to join but am not sure it will be worth it in the near-term given my current maternal journey. Are there resources in THR that would apply to pregnant or breastfeeding mamas as well? Thanks, -Becky PS One of the things I've struggled with a lot through both pregnancies and breastfeeding has been a feeling of dehydration. I would have mornings where I woke up feeling hungover when not a drop of alcohol had been had the night before. I got a LMNT free sample pack about a month ago and LOVED IT. I feel such a huge difference in energy, thirst, and a lack of headaches. This is exactly the product I've been looking for since moving to the tropical island where I now live! Thank you! https://lilynicholsrdn.com/real-food-for-pregnancy/ 5. No issues [38:02] Park says: Hey, I've been listening to a variety of podcasts over the last ten years and it's always amazing to me how many people have issues with so many foods or can't lose fat or have low testosterone, etc. Without sounding like a giant douche, I think it's time we hear that someone has no issues and everything is fine. I'm 62 and have no idea what my testosterone is or my LDL or any metric. I drink  too much beer, but despite this I'm lean and my libido is humming along nicely. I've done IF for almost ten years,  eat mostly paleo-ish and do compound movements three days a  week. I realize it's oversimplification to assume that my protocol should work for everyone else, but damn, it's so shocking that so many people seem to struggle. When people chime in with their protocols, are they not being entirely truthful? It seems that the basics should work more often than they do. Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download a copy of this transcript here (PDF)
Potassium Intake As It Relates To Insulin Resistance, Metabolic Disorders And NAFLD; Hormone Replacement Therapy - Good? Bad?; Toenail Fungus; High BUN: Should I Be Concerned?; Where In The World To Live? Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here   Show Notes: News topic du jour: Green tea extract only affects markers of oxidative status postprandially: lasting antioxidant effect of flavonoid-free diet* In conclusion, GTE incorporated into meat patties in doses realistic for addition to processed foods only leads to a short-term change in plasma antioxidant capacity and has no long-term effects on oxidation parameters within the blood or urine compartments in smokers or in non-smokers. The study can therefore be seen as a 10 weeks controlled study with dietary depletion of all food antioxidants derived from fruits and vegetables, except for carrots and potatoes. During the depletion we observed a decrease in oxidative damage to proteins, DNA, and lipids, concomitantly with a major reduction in plasma ascorbate and minor changes in other vitamins and in anti- oxidant enzyme activities. We speculate that these seem- ingly positive effects on oxidative status are partly due to depletion of some pro-oxidant compounds co-existing with vitamin C in fruits and vegetables and this underlines the general lack of solid knowledge of the mechanisms by which a diet rich in fruits and vegetables cause a decrease in the risk of chronic diseases. 1. Potassium intake as it relates to Insulin resistance, metabolic disorders and NAFLD [22:41] Deirdre says: Hi Robb, I stumbled upon a couple of journals that state there is a link between hypokalemia and IR, metabolic disorders and NAFLD, of which I have (all of them).  I have a difficult time losing weight, even when following healthy eating to a T.  I've been tracking my food on myfitnesspal for a month, and upon reflection, I'm not getting NEARLY enough potassium every day.  Sodium doesn't seem to be an issue.  I salt my food pretty well. I do magnesium soaks once or twice a week.  Can you touch on this subject a bit more, and maybe make some recommendations on how to hit that 4700 mg mark for potassium daily?  Even with eating a large amount of veggies and protein, it's still a difficult number to hit.  Dried herbs like chervil, parsley, basil and tarragon seem to be my best bets, but it's difficult to get 100g of dried herbs in a day.  LOL. Thanks, Deidre 1/2lb steak 800mg 1 avocado 1,000mg 1oz nuts 200mg 2. Hormone Replacement Therapy - Good? Bad? [27:22] Marianna says: I'm a 69 YO. I'm a post menopausal female, who a little over a year ago started HRT about 18 months ago.  I used bio identical HRT for the first 7 years after menopause then in keeping with recommendations went off it for about 11 years. My goal in retirement is to be as mentally and physically healthy as possible for as long as I possibly can. I'm quite active,  exercise daily including cardio and strength training with yoga thrown in. Through IF and low carb eating I've recently lost 25 pounds and am5'6" and 155 lbs. The HRT I 'm using is administered  via  bio identical pellets every 4th month with oral progesterone taken daily. My decision to go back to HRT was prompted by reading Avrum Blooming's book Estrogen Matters. It was recently reinforced by reading Lisa Mosconi's book The XX Brain. Now finally to my question! Am I doing myself harm or good or just wasting my money (I can afford it)  by seeking HRT at my age? As far as noticeable health benefits the main thing I notice is my skin looks a lot better. Effect of menopausal hormone therapy on components of the metabolic syndrome   3. Toenail fungus [31:52] Bradley says: Hello Robb and Nicki, About a year ago the middle toe toenail on my left foot curled on the right side of the toe and I noticed there was fungus under the toenail.  There was no pain and did not seem to be a problem.  During this past summer, I went to the doctor for my regular annual blood draw and showed the doc the toenail.  She said it is just cosmetic and is not an issue unless it spreads.  Also, she said the only thing that can be done is take some pills, which she said is very hard on the liver, for several months until it clears, and recommended that I do not take the medication unless the fungus spreads.  Then, in October/November, I noticed fungus behind the big toe toenail on my right foot.  The toenail on my right foot did not curl, but, it has more of a lumpy feel and I can see the white fungus growth underneath the toenail.  I still have zero pain on either foot and not sure if it is even a big concern.  However, considering a conventional doctor is reluctant to put me on the medication because of the potential side effects, do you happen to know of anything else that can be done? I have tried the foot baths with tea tree oil and other foot soaks and toenail ointments and they are not working.  I have found some docs on the internet recommending special diets for around 6 months or more, but they all vary somewhat (have not attempted yet).  Also, found a somewhat fringe treatment by ingesting sugar and turpentine (have not tried this either).  Supposedly, the sugar attracts the parasite or fungus or whatever and the turpentine eliminates it and you just shit it all out. Thank you both very much. 4. High BUN: should I be concerned? [39:07] William says: Hi Robb and Nicki, Over 5 years of taking annual bloodwork, I have found that my BUN is consistently high (30-35 mg/dL). I’ve had my own theories as to why, so see if am I on the right track with this line of thinking: 1. I’ve been a daily sauna user for the past 5 years, which could lead to dehydration and elevated urea in the blood. I drink at least a liter of water during and after, and probably an additional 1-2 L around dinner time. Total daily liquids averages 4-5L. I salt my food heavily and take Mg and K supplements, but don’t measure total electrolytes 2. I tend to eat most of my protein at night (100-150g), with a half coming in the form of plant-based protein powders 3. The blood tests are always taken first thing in the morning, so it’s possible I’m still dehydrated from the night’s of sleep, combined with the high protein intake. I don’t normally drink a lot of water upon waking because I don’t feel thirsty, although thanks to LMNT I’m starting to change that :-) My doctor is concerned about my high BUN and an increase in chance to develop gout and kidney damage. He has advised me to reduce my protein intake. However, my avg daily protein is 150g, and as an active 165lb man, that number seems safe and appropriate. Have you looked much into BUN in people on paleo/keto diets with high protein? Are my numbers way out of whack and dangerous? Or is high BUN less of a concern in the context of a clean diet and low systemic inflammation? Could there be something else going on to contribute to this consistently high BUN? Or is it as simple is spreading my protein intake more evenly throughout the day instead of one large bolus at night? Any thoughts and insights you have would be very helpful! Thanks! William 5. Where In The World to Live? [44:24] Keri says: Hi guys! Huge fan since way back in the day. Love the podcast and am grateful for all you do. I have a weird, possibly not typical question, but value your opinions and feel like it’s relevant and something you might have an opinion on. Anyway... My family has been working towards moving to a small, debt-free, self-sufficient farm since 2009. We’re currently ready to start looking to buy. We grew up on farms/ranches and have years of experience. We’re into regenerative agriculture, pasture raised animals etc. We also homeschool all of our kids. My question is: we can move anywhere, considering political climates, taxes, cultural/social environment, health freedoms, homeschool laws, ag environment (ie I don’t want to live right next to poison sprayed conventional fields, but need a decent growing environment) and all of the things to ponder in choosing where to live long term in this crazy world, what states would you choose? I’m super curious if you guys have thoughts. Strategic Relocation, North American Guide to Safe Places, Fourth Edition Share the episode! If something in this show helped you please share the episode with your friends! Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes
Fasting Blood Sugar & Tooth Enamel, Lp(a) and CVD Risk, Cold Plunge, Carnivore Muscle Soreness, Link Between Sodium Intake and Calcium Excretion Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS   Submit your questions for the podcast here   Show Notes: News topic du jour: We Broke Phosphorous "Throughout most of human history, farmers raised crops and animals side by side, which allowed them to easily recycle manure as fertilizer. During the 20th century, however, agricultural specialization separated livestock operations and grain growers, often by distances too large to transport manure. This geographic rift effectively severed the last remaining strand of the human phosphorus cycle. And it led to a surplus of phosphorus in areas of intense animal agriculture, exacerbating pollution problems in places like the Chesapeake Bay, the waterways of Wisconsin’s dairy country, and Lake Erie. According to a recent study by Metson and others, 55 pounds of phosphorus are released into the environment for every pound of phosphorus consumed in U.S.-raised beef, more than half of which comes from manure. (For wheat, the ratio is roughly 2 to 1.)" 1. Fasting Blood Sugar & Tooth Enamel  [17:35] Kara says: Hi Robb and Nicki, I have been enjoying the Q&A podcasts and you answered a question recently that is similar to mine.  I am writing because I am still struggling.  While all of my other readings are in a healthy range, my fasting reading is always in the low 100s.  I have tried eating carbs at dinner, taking carbs out of dinner, and more recently extending my fasting window.  But I can't get it to go down.  My a1c has been creeping up in the past couple years as well.  In the summer months, I train in the mornings and eat most of my carbs then.  But when I am working (I work a school schedule), I train around 4 in the afternoon and have my carbs at dinner.  I sometimes struggle with sleep and I was having a snack before bed.  I stopped the snack due to this issue and I often wake hungry, but I don't eat to ensure I have a 12 hour fasting window.  I am naturally up between 5/5:30 and I eat breakfast upon waking. When I am working, I have to eat this early, as I get up and leave for work.  I have contemplated fasting in the mornings to extend the window longer, but I am truly very hungry when I wake. Some details about me: I am a 40 year old mother of two boys ages 11 and 9.  I had gestational diabetes with both pregnancies.  When your book Wired To Eat came out, I read it and immediately got a glucometer.  I have been struggling with this fasting number for years.  I am 5'6"  and 130 pounds.  While my job is pretty sedentary, I walk 12-18k steps per day and strength train 3-4 days per week.  In my 20's, I had hypothalamic amenhorrhea due to under eating/ over exercising.  My body has been very sensitive to stress ever since and I will lose my menstrual cycle very easily if I under eat or over exercise.  (I tried to diet recently out of vanity and all it got me was acne and a messed up cycle.). All of the female hormone experts suggest a good serving of carbs at dinner for sleep and hormones.   But I have been trying to figure out what is right for me.  I eat 75-100 grams of carbs per day.  Those 100 gram days are very active days.  I have not gone fully Keto because I started having a lengthening of my cycle when I was dropping carbs lower than that.  My next physical is in August and I will have more blood work done.  But at this point, my doctor thinks I am a hypochondriac because I worry about this, yet I don't look the part. It is frustrating.  If you have any other suggestions for lowering the fasting number, I would be so grateful. As a side, I heard you mention you had enamel loss from apple cider vinegar.  Do you have any tips for preventing further loss or rebuilding enamel? I have experienced the same. Thank you for all you do.  Your work has been so helpful to me and I am grateful that I can often refer to your writing when I have questions about my health. 2. Lp(a) and CVD Risk  [23:14] Ben says: First time, long time! Love the show. It is my go to podcast for workouts (AthleanX) and clinical documentation time (I’m a physical therapist) I’m a 35 y/o male. 5’11” 185 lbs. Not sure on exact body comp, but I have a pretty solid dick root, so it’s good. CVD history of bicuspid aortic valve. The way I understand it, I’m staring at increased wear and calcification on that valve as I age.  No changes on echocardiogram so far. Ive been eating paleo/primal/occasional keto for 3+ years now and have had great body comp changes abs generally feel pretty damn good.  My lipids have been elevated and I opted for an apoB and Lp(a) assay to more accurately assess risk- ApoB - 111 mg/dL Lp(a) - 81 nmol/L Regular lipid panel TC - 251 HDL - 84 TG - 61 LDL - 155 My question(s) to you is, have you come across any Lp(a) lowering protocols? Also, any ideas on reducing general calcium build up over a lifetime? I appreciate all you do. Sacred Cow was awesome! 3. Cold Plunge  [30:45] Hannah says: Last year I used my pool for cryotherapy (cold plunge). This time of year the temperature is 48-50 degrees F. I've been doing it on days I don't lift for five minutes. As I continue to recover and restore my hormones, is this a good practice or too stressful on the body? Would it be better to just stick with the suana or red light therapy? Any passive options I can do to induce a hormetic response on my off days from the gym without stressing my hormones too much? 4. Carnivore Muscle Soreness  [36:01] Bill says: Hope this is the correct forum. My problem is extreme muscle soreness. A little background. I was diagnosed pre diabetic in October. Immediately started  low carb primal blueprint, was doing well and learned of carnivore. Started carnivore the day after Thanksgiving. Since carnivore the day after a workout my muscle soreness is way above what it should be. I cut my workouts to about 25% of what I was doing prior to primal to anticipate for the lack of carbs. I'm a 51yo male about 210lbs 6'3"  I consume about 200g protein a day and the same in fat. I mix a tsp and a half of salt in water during the day along with a quarter tsp of potassium chloride and about 700mg of magnesium. My question is about the excessive soreness. As an experiment I waited till my legs we're fine and did 10 air squats. The next day the soreness was at about the level of an intense leg day. Is this normal and I just need to wait longer or am I doing something wrong? 5. Link Between Sodium Intake and Calcium Excretion  [40:23] Annie says: Hi Robb and Nicki Thank you so much for all the knowledge you provide to your listeners via your awesome Podcast! Wondering your thoughts on the link between sodium intake and calcium excretion.  Knowing your thoughts on sodium and how important it is to maintain electrolyte balance, I was concerned when my endocrinologist recommended I decrease my sodium intake as it maybe contributing to Ca excretion in urine thus increasing risk for OP to my bones.  I did a 24 hr urine calcium test and results indicated I was slightly higher than the normal range.  I do have osteopenia due to early menopause, 38, and no hormone replacement therapy until 7 years later when I finally realized that my low estrogen needed to be addressed despite my MD telling me that wouldn't help and I would need to go on bone medication.  No other health issues and blood sodium last time tested was 138 which is lower end of normal range (low end was 135 for the lab test I used).  Also, blood pressure has always been on the low side (90s/60). No issues with light headedness etc. I eat a whole foods diet and was using Redmond's Real salt to taste.  I have recently been trying to limit my fluid intake to no more than 80-96 ounces/day.  I may have been unintentionally overhydrating in the past- not sure how much this would affect the Ca excretion Thanks so much for your time! Kidney and Calcium Homeostasis The effect of dietary sodium on calcium metabolism in premenopausal and postmenopausal women "As sodium intake increases to higher levels, there appears to be proportionally smaller increases in urinary calcium. It appears that postmenopausal women adapt to a high sodium diet by replacing the increased urinary excretion of calcium with increased bone resorption." "Studies in young men and women (Breslau et al, 1982) have shown that on high sodium diets of 250 mmols compared with low sodium diets of 10 mmols, urinary Correspondence: Prof R Eastell Received 26 April 1996; revised 3 March 1997; accepted 9 March 1997 European Journal of Clinical Nutrition (1997) 51, 394±399 ß 1997 Stockton Press. All rights reserved 0954±3007/97 $12.00 sodium and calcium excretion increase but so does calcium absorption, showing that an increase in urinary calcium does not necessarily indicate bone loss." Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download a copy of this transcript here (PDF)
Salty Talk is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity. For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community. WARNING: These episodes may get “salty” with the occasional expletive. Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes: Chatting with our good friend Greg Everett of Catalyst Athletics, and former co-host of The Paleo Solution Podcast. Greg's book TOUGH releases on Tuesday February 16th... you can grab a copy wherever books are sold... Tough: Building True Mental, Physical and Emotional Toughness for Success and Fulfillment Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Have you tried LMNT electrolytes yet? If not, this is the time to do it. Until January 31st, 2021 you can get a FREE 8 count sample pack (just pay shipping!). You’ll get: 2 sticks each of citrus salt, raspberry, orange, and RAW unflavored. Click here to get your free LMNT sample pack
SIBO Post C-Section, Colonoscopy Prep, Quality of Intestinal Gasses on Probiotics, Practicality of Bulking on Keto, Thoughts on Anti-Histamines? Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS   Submit your questions for the podcast here   Show Notes: News topic du jour: https://www.theguardian.com/world/2021/jan/27/china-starts-using-anal-swabs-test-covid-high-infection-areas 1. SIBO Post C-Section [11:39] Jaimie says: Hi Robb and Nikki! Love your passion and information for this podcast! I'm looking for some help with diving through the endless research and information on SIBO. A little background: I'm 34, and in January had my second baby. This time around I had to have a c-section due to a previous abdominal surgery. I have followed a pretty holistic lifestyle for the last 10 years, and typically eat a paleo diet. I couldn't tell you the last time I had antibiotics until this surgery.  A week post op my incision ended up getting infected, and I took another round of antibiotics. I'm not one to take pain meds, but did rotate Ibuprofen and tylenol for pain post op. Of course, this all reeked havoc on my gut. I never had gut issues and started to notice a lot of things changing postpartum. A month ago, I saw a functional med NP who did some labs and I did a stool sample. A few weeks ago we reviewed the results. I have sibo- methane predominant, as well as H. pylori... there were other things like E. coli, parasite(EEEK!), and other digestive enzymes that were off. Basically, the NP said that for right now because I'm breastfeeding I can't really take anything for the SIBO, but to try and just focus on my diet. Being the perfectionist that I am cannot settle for that :) I've been researching some things on SIBO and came across a podcast by Kresser. They were discussing the supplement ATRANTIL. They discussed some case studies on it and the positives, but I'm curious if you are familiar with this product and what the research says? Also, What are your thoughts on taking this while breastfeeding? Of course it hasn't been studied, but if Nikki had SIBO what would you do? :) Thanks so much and keep up the great work!   2. Colonoscopy Prep [15:04] Eric says: Robb and Nicki, Thanks for all the hard work you guys put into this community.  I have been following Robbs' work for many years now.  I did stop eating a whole food diet slowly over the last 6 years.  I am getting back into it and love how I am feeling and doing. On to my questions: I am scheduled to have a colonoscopy next month. Do you have any recommendations for the prepping for the procedure?  I was thinking about using LMNT instead of the sports drink recommendation would this be ok?  Also, any recommendations on things I can do after the procedure to improve my gut? Information about me 40 years of age 5' 10" 225 pounds   3. Quality of Intestinal Gasses on Probiotics [17:59] Michal says: Hi Robb! I've been a huge fan of your as well as your podcast for some 4 months now. Listened to almost all archive talks of yours and read Wired to Eat. The only reason I haven't yet subscrive to the Healthy Rebellion is I'm a loner and don't really dig communities. The reason I am writing to you is the recent finding of mine. I had a bad gut microba for years. I didn't need any hard research on it, neither did I test it. I just knew it was bad by how I felt all the time not to mention how I felt after eating most things. Bloated, gassy with impossible acidic reflux and often loose stool. I knew I needed to improve my gut health and invested in probiotics (namely NOW's 25B portion). On top of that I also bought myself pickled veggies: a mix of salads, pickled kimchi, pickled carrots and whatnot. To my surprise I am way less bloated, less gassy and with firmer stool. The biggest surprise, however, is the quality of those gases. I am not a fart expert, by any means, but the change is visible. Until I picked up massive ammounts of probiotics, my gasses were frequent, smelly (af) and kind of soft. Like a 'puff' sound. Now they are less frequent and less smelly but more pronounced. They are shorter in duration, a bit louder and, sort of, trumpet like. It feels great. My guess is the last thing you want in your email is reading about some guy's in Poland gasses but I thought you might have some insights into this. Is it normal? How come my gasses changed just by adding microbiota and live bacteria to my gut? I'd love to learn more, especially since I heard that gut is being thought of as our second brain (sometimes the first) due to its influence of and regulation over, well, basically everything. Looking forward to hearing from you. Cheers from Poland. Michal   4. Practicality of Bulking on Keto [27:27] Alex says: Dear Robb & Nicki, -I am male -29 years old -5'4'' -probably around 11% body fat (at the time of writing this) -relatively strong: can squat and pull a little more than 2x bodyweight, strict muscle-ups, etc., etc. My question is about the efficacy of bulking with a ketogenic diet. I am not currently following a keto diet. I have never done any kind of glucose monitoring, but I'm assuming that I tolerate carbs pretty well because I would not feel noticeably worse if I were to consume a ton of carbs. Now, I would really like to get as jacked as possible, and I hate the traditional bulking and cutting cycle. Robb frequently mentions the Ketogains folks, and I know Luis Villasenor talks about this idea of "gaintaining" - or continually building lean mass, which sounds way more preferable to me even if the progress is dramatically slower than a conventional carb-heavy bulk. I would love to just stay lean year-round and not have to do maintenance and cutting cycles. I understand it is also perhaps a little more challenging to bulk on keto because the food is much more satiating. I've been using the RP Diet app for the past couple of years and I like it a lot actually, I'm pretty happy with my body composition - but if this "gaintaining" thing is a real option I would be seriously interested in trying it. I follow Power Athlete's Jacked Street program and I know John has this "you don't need more carbs than you need" philosophy, but he has also said carbs are pretty much essential for bulking, and that dude knows a thing or two about bulking. With the conventional bulk/cut approach I often feel like I'm taking one step forward and then 9/10 of a step back. It just occurred to me that I think I forgot to include my bodyweight in my initial question. It's currently about 141 lbs, don't know how relevant that is. My goal is to get down to about 10% body fat so that I can attack this bulk with everything I've got. P.S. - I LOVED the Salty Talk on the Great Barrington Declaration. I do find what you guys do to be valuable and listening to you on a weekly basis is extremely cathartic. You two are the voices of reason in this absolutely insane time we live in. You've mentioned the mental health consequences of this Covid lockdown many times and I don't know that I could have managed without this podcast. Thank you and keep up the amazing work. XOXO, Alex   5. Thoughts on Anti-Histamines? [34:35] Craig says: Hey Robb and Nicki! A couple questions on anti-histamines (Benadryl or Zyrtec) for allergies - do they have broader effects on reducing inflammation? Is there a danger around taking antihistamines regularly? Thanks in advance! Craig https://journals.physiology.org/doi/full/10.1152/physrev.00043.2007 https://www.healio.com/news/pediatrics/20191116/antihistamines-part-ii-longterm-adverse-effects#:~:text=Commonly%20used%20first%2Dgeneration%20antihistamines,the%20risk%20for%20developing%20dementia. Share the episode! If something in this show helped you please share the episode with your friends! Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Have you tried LMNT electrolytes yet? If not, this is the time to do it. Until January 31st, 2021 you can get a FREE 8 count sample pack (just pay shipping!). You’ll get: 2 sticks each of citrus salt, raspberry, orange, and RAW unflavored. Click here to get your free LMNT sample pack Transcript: Download a copy of this transcript here (PDF)
Prednisone and Insulin Resistance/Ketosis, Baby Led Weaning, Electrolyte Intake, Vasectomy- Yay or Nay?, Depression and Antidepressants Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS   Submit your questions for the podcast here   Show Notes: News topic du jour: Colchicine for Early COVID-19? Trial May Support Oral Therapy at Home — But some find science-by-press-release troubling 1. Prednisone and Insulin Resistance/Ketosis  [31:27] Sunny says: Hi. I've been on prednisone all year for ulcerative colitis. It's been difficult to stick to the right diet because of the cravings, yet that is critical for me to get right in order to get off of prednisone (I think I'm prednisone dependent, whatever that means, but I can't seem to get off it) so I feel stuck. It seems like no matter how well I eat for how long (paleo diet) I still get "sugar crashes". I'd really like to try full carnivore, but worry I will just feel sick the whole time because of the prednisone. What is prednisone doing to my insulin? Is there a way to overcome it? In the morning I have tried to do some intermittent fasting but I end up feeling ill if I don't eat. Thank you.   2. Baby Led Weaning  [36:35] Amanda says: Hi Robb and Nikki I'm very confused about how to best feed my baby. She's 10 months old now and we started solids at 6 months with letting her self feed bacon and raw or lightly cooked garden vegetables. She loved it. Our general approach was to give her whatever we're eating and it worked well initially since we try to eat relatively well. She's since been introduced to less desirable foods with her grandparents including french fries, bread, pasta, crackers, and pretty sugary fruits. It seems like all she wants to eat now is bread and frozen blueberries, not the delicious steak and fish offered. I try to stay chill about what she eats but she will now scream for blueberries at each meal and pick around her meat to eat only frozen blueberries. We've tried frozen mini shrimp to no avail. Is it bad to subsist on blueberries and breast milk? I've generally minimized non paleo foods but wonder if she needs to eat small amounts regularly to avoid allergies? I've read that exposure early and often is important in preventing allergies. As an aside, she won't eat purees and mostly wants to feed herself, not have food fed to her. Finally, is there any data suggesting an optimal breastfeeding duration? My baby seems to get most of her calories and liquids from breast milk still and I'm not sure when or if she will transition more towards solids. Thanks! Amanda   3. Electrolyte Intake [43:18] Josh says: Good morning, I have been on the Ketogenic diet for the last 2 weeks. I am definitely beginning to see the results that I am looking for. I'm curious about electrolytes though. About a week into this, i began to feel an irregular heartbeat, mostly in the evenings. I am a paramedic, so I was able to hook myself up to an EKG, and confirm a sinus arrhymthia. No detrimental side effects, other than just not feeling right. I began to start tracking my electrolyte intake( I have also been supplementing with LMNT), and quickly noticed my potassium intake was low(600-800mg/day). Since noticing this, I have been making a concerted effort to make sure my potassium intake has been increased. My question is this: since LMNT only has 200mg of K each, is it recommended to supplement with actual Potassium tablets? I have been drinking 2-3 LMNT drinks/day, as well as looking for foods that have higher levels of potassium in them, but it definitely seems like an essential electrolyte that is somewhat hard to come by naturally. Any help on this would be greatly appreciated. Thank you, Josh   4. Vasectomy- Yay or Nay?  [49:04] Clint says: What’s up Robb and Nikki!? I’ll skip the normal “stats” other than I’m 36 years old, happy and healthy- well versed in the paleo ways of Cordain, Sisson, and most importantly- Wolf. My wife and I have two wonderful kids; a 4 year old and an 18 month old and we have a baby on the way in April (2 under 2- wtf is wrong with us?). I went for a routine physical and my doctor suggested getting a vasectomy since we aren’t wanting to have more kids. I’ve always been of the mindset of wanting to be here “for a long time- not necessarily a good time” meaning I take cold showers, fast from time to time, forego shitty foods, exercise regularly. I’m not a Ben Greenfield longevity bio hacker shining red lights on my balls- but I’d like to do what I can to live a long life. Are you aware of any health and longevity benefits/downsides to getting the old snip-snip? (Other than the benefit of not getting my wife pregnant again). Thanks for all you guys do for us mere mortals- keep fighting the good fight.   5. Depression and Antidepressants  [53:45] Andy says: Hello Robb and Nikki, I've had problems with depression off and on for several years now.  I recently saw a new therapist that my wife has known for 15 years and she is guessing that I've always lived with depression due to family history.  It has just happened that being a hard driving type A I've been able to cope and push through major depressive seasons. She has suggested going on an antidepressant to help me get over the edge and allow me to begin healing from long term depression.  I've always been reluctant to take them and haven't before but I'm feeling that this is probably a wise decision considering I have also had 2 great friends (nurse and social worker) suggest it.  The reason I'm thinking this makes sense is given the year I've had... COVID, 2 miscarriage's, 4 months of unemployment, business losses, and I'm sure I could name more. So, my 2 questions are 1. What do you think about antidepressants in my case 2. Do you have other suggestions that are easy to implement because major changes right now are very hard for me Now, a background on health.  First off, everything seems hard for me right now.  My symptoms include: insomnia, low energy, brain fog, lack of motivation to take action, low desire for sex (although once I'm going I'm fine).  I've also been drinking 2-3 beers a day for several months now as a coping mechanism which is really bad.  My diet is iffy, sometimes I'm good with a good amount of protein (probably not enough but sometimes 150g a day) some healthy fats in meats, olive oil, MCT oil, and some fruits and vegetables.  However, I often have several days a week that I will just not care and go to things like nachos and other carb food.  I don't tend to eat a lot of sugar or sweets but those do sneak in occasionally.  I've been working with a functional doc and the we tried addressing low T with Clomid and boron.  That got my T levels from 250ish to 960 and also caused MAJOR anger issues so we removed the Clomid and dropped the boron down.  The last testing we did was a dutch test in May and it showed low T again, but it also showed that I was clearing a massive amount of cortisol, like above 15k on that test. My exercise habits are pretty poor right now as well.  I was reffing 2 high school soccer games a week during the fall which equated to about 10 miles of running a week.  Now the only activity I am doing is a 6-7 mile hike (moderate difficulty) on Sundays. I'm currently taking the following supps: Morning - 10 mg boron, lithium 5 mg, ashwagandha 300 mg, ADK (5k iu D), Active B Complex from Klaire (double dose since I've shown a B deficiency and single dose didn't impact the deficiency).  Evening - 400 magnesium taurate, physphatldylserine 600 mg, zinc chelate 100 mg, trazedone 100 mg, melatonin 2 mg.  My doc also has me using an Alpha-Stim for 1 hour a day. Hopefully this gives you some good info on my background and may give you something to work with from a suggestion perspective. Thanks, Andy   Share the episode! If something in this show helped you please share the episode with your friends! Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Have you tried LMNT electrolytes yet? If not, this is the time to do it. Until January 31st, 2021 you can get a FREE 8 count sample pack (just pay shipping!). You’ll get: 2 sticks each of citrus salt, raspberry, orange, and RAW unflavored. Click here to get your free LMNT sample pack
Vitamin D while pregnant, Fungus and Mycotoxins, Post workout insulin, What to ask for to get the most impactful blood test, Calcium supplementation on a carnivore diet. Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here   Show Notes: News topic du jour: Reaction of Human Monoclonal Antibodies to SARS-CoV-2 Proteins With Tissue Antigens: Implications for Autoimmune Diseases 1. Vitamin D while pregnant [27:55] Lori says: Hi Robb and Nikki!  I have heard you mention in the past that you are a proponent for using tanning beds to improve vitamin D levels.  I have also found this to be helpful at keeping my levels up in the winter months and have seen big improvements at fighting off the winter blues.  However, I am pregnant so I am curious if this is a huge "no" and I need to only rely on my supplement?  The supplement alone has never been enough to keep me out of the lull in mood that I experience in the winter. I am currently in my first trimester of pregnancy.  I have Native American heritage, so I am fairly dark complected and do not burn easily.  I live in Texas which may be slightly better for UV exposure, but work 5 days a week indoors so it is guaranteed that during the winter my sunlight exposure plummets.  Should I just suck it up and deal with the mood and only take a supplement?  Or would a couple days a week of tanning bed be ok to get me through the next few months during my first and second trimester? Thanks for your input! 2. Fungus and Mycotoxins [32:17] Sean says: I have been following you guys for many years now, listened to All your podcast episodes (Paleo Solution up to Rebellion Radio)! I don’t remember you guys talking about the role Fungus (Candida) plays with all this metabolic disruption. Diabetes, Cancer, Arthritis, Alzheimer, Lupus… Perhaps we have a Ptolemy science understanding of metabolic disorders? I recently found “Know the Cause” ~ and Doug Kaufmann’s ideas on the subject, sorry but he has made me second guess what’s really going on. I'm curious how deep is this “mycotoxin” problem? I understand and generally tend to agree with you on the Bulletproof coffee is great marketing, but until I get definitive understanding of the real causal problems of Fungus in general...I remain neutral, smooth talking salesman must be scrutinized all times. However it’s the only “root cause”  theory that I’ve heard that could make sense. Not the insulin resistance theory, which could be proved if we actually measure the insulin levels, before during and after, injecting mycotoxins into mice and rats to give them diabetes! Darn circular logic!! 3. Post workout insulin [37:04] Chris says: Hi Robb, I was wondering about post workout insulin Spike. Did the Bros have it right with spiking insulin post workout with high GI carbs to get more muscle? Or should we keep insulin on the low side so we don't get more fat? Thanks! 4. What to ask for to get the most impactful blood test [41:28] Nate says: Hi Robb and Nicki, I plan on getting a blood test through my doctor. I'm guessing all blood tests are not created equal. So do I simply ask for a "blood test", or do I ask for a blood test that measures "xyz"? And if the ladder, what would be your "xyz" to get measured? And also please provide an optimal range for each. [More info below if it is helpful] For context on what I'm personally looking to accomplish: I'm a 33 year old male, been off and on with Keto for years, Keto is my holy grail for getting back to my prime condition (following your Keto Masterclass regimen of higher protein, adequate sodium, and not-so-crazy-on-the-fat has been the most effective and enjoyable way for me). I've been fully back on a good Keto regimen for two months now. I'm 5 10, weigh 210 lbs, but muscular, at around 12-17% body fat.  I (thankfully) seem to put on muscle fairly easy from heavy, slow, and low rep weight lifting 1-2 times a week. However I'm still working to get this tire of fat off of my hips/waste. Other than that the rest of my body seems lean and muscular. My general Keto Mojo numbers are as follows: Ketones: 1.4-2.4 mmol/L. Blood glucose: 76-85mg/dl upon waking and I manage to stay in the 90s even after eating. And whatever these two things are: HTC 25-45% Hb: 8-14% I want to see in my blood work where I fall on the scale of optimal health while on Keto, so that I can spot problem areas or deficiencies. As I'm approaching my mid 30s I know testosterone is one thing I'd like to have tested, as I have felt like it has decreased (which I know you've mentioned happens when someone dives right into keto and weightlifting after being a chub). So, what would you ask your doctor to test for in a blood test? And what numbers (ranges) would you be absolutely thrilled to receive back from the test? Absolutely love the Q&A format. Longtime fan since 2012, books, Keto Masterclass, Podcast. I hope you and Nicki continue with this format. The episodes help me look forward to being successful on my diet. https://precisionhealthreports.com/ there is special pricing for healthy rebellion members - just one more reason to join THR :) 5. Calcium supplementation on a carnivore diet. [45:16] Saul says: Hey Robb, discovered your show listening to Paul Saladino podcast and I am loving it! Every time I learn something new, thanks so much for what you do! You are also a libertarian, that is freaking amaxzing! Hahaha Also love your interactions with Nikki! 🤣🤣🤣 So a bit of context, I am 29years old, 150 pounds 5'8" , I follow a carnivore diet with honey, I eat 500g meat a day, 2 ounces of liver, some whey post workout and I do greek yogurt to get calcium in my diet. I also take vit D and boron. I read that calcium is essential to produce melatonin and I noticed that when I dont consume greek yogurt or any other dairy, I tend to wake up in the middle of night and when I do consume, i sleep very well. So I was listening to your podcast last week when you said that there is a huge difference between grassfed and grainfed dairy. I would like to let it go of the dairy just for a test and since here where I live, in Portugal, grassfed dairy are way more expensive than grainfed dairy and I still want to have calcium at my diet, I would like to know what are your thoughts on calcium supplementation, is there any form that is safe? Paul said that calcium citrate is not a good idea because it can cause heart and kidney malfunction. He suggested for me to do bone broth, but I am a graduate student and every bit of time that I can save, I do so bone broth is kind inconvenient. Thank you so much! Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Have you tried LMNT electrolytes yet? If not, this is the time to do it. Until January 31st, 2021 you can get a FREE 8 count sample pack (just pay shipping!). You’ll get: 2 sticks each of citrus salt, raspberry, orange, and RAW unflavored. Click here to get your free LMNT sample pack Transcript: Download a copy of this transcript here (PDF)
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Comments (15)

savagezen

I have practiced counseling for over 5 years, specifically with children, specifically with suicide. In the US in 2018 someone killed themselves every 11 MINUTES, and in 2019 someone attempted suicide every 26 SECONDS. Based on how busy my caseload is, those numbers haven't improved since we've been locked down and distanced.

Feb 1st
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Shane Alfreds

Awesome interview Robb. I had recently purchased but not yet read The Carnivore Code but I am going to order the 2nd edition today.

Aug 17th
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savagezen

Good to get some confirmation that there isn't a ton of sense in "chasing ketones" beyond medical / neurological intervention. Metabolic effects happen at relatively low levels and hormetic / inflammation benefits happen at relatively moderate levels.

Jul 29th
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savagezen

Dope as usual!

Jul 24th
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savagezen

Get 'em Robb!

Jul 7th
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savagezen

more 💩 talk 😁 #carnivordiet

Jul 6th
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savagezen

Really neat stuff about about sleep and psychosis / sudden death / GI issues

Jun 30th
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savagezen

On point as usual!

May 18th
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savagezen

This was awesome! I buy all of my organs and tallow products from White Oak.

May 10th
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savagezen

You guys are super entertaining and engaging. Keep it fresh and keep dropping truth bombs!

May 6th
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Shane Alfreds

Thank you for this Robb! I remeber when this came out, it seems half a lifetime ago, I'm happy you revived it and consolidated this information.

Apr 30th
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Jack Ruston

Few people talk more sense than Robb. This is essential listening.

Apr 17th
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Betsy Richter Clayton

So very glad to see this retooled new offering from Robb & Nicki - the no BS power couple who tell it like it is: with authority, humor and necessary F-bombs as needed. Love the Q & A's & the way you give back via show notes, etc.

Jan 26th
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Lauren

the paleo guy sounds like borderline eating disorder.

Nov 21st
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TheHaHa Clark

Off to a great start on Healthy Rebellion radio! I like the Q & A with a transcript (makes it easy to find exactly what I want to hear), but I also thought the live call in was cool as follow up questions make it easier for a more personalized answer. Great job Robb & Nicki

Nov 1st
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