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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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Last Few Lbs, Net Carbs vs Total Carbs, Ammonia/Urea Sweat, Help for a Cop, Sarcopenia 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: Endotoxin May Not Be the Major Cause of Postprandial Inflammation in Adults Who Consume a Single High-Fat or Moderately High-Fat Meal LPS may not be the major cause of postprandial inflammation in healthy adults consuming a moderately HF meal (36% kcal fat, similar to the typical American diet) or a HF meal (60% kcal fat). Plasma FFAs may modulate postprandial inflammation. The prevailing concept of HFD-induced metabolic endotoxemia requires careful re-evaluation.  1. Last few lbs [15:38] Brad says: Hi Robb and Nikki, I've been following you guys since around 2012 and largely attribute my improved health and fitness since that time to the information I've acquired through your information regarding the paleo diet. A bit of background: I'm a 35 year old male, 5'7 height and hover around 138-140lbs most of the time. For exercise I lift 4-5 days per week using a pretty standard bodybuilding "bro split" and also walk a few miles per day. While I've been quite happy with where I am fitness-wise, I've never managed to get below around 12-13 percent bodyfat, despite eating a protein-dense, relatively low carb paleo diet most of the time. To get more granular about things, I eat essentially the exact same things 6 days out of the week, including: 1) 2 spinach salads with chicken breast and 2  tablespoons of high fat, low carb dressing (approximately 400 calories each for a total of about 800/day) 2) Chicken breast with steamed broccoli and a low cal/carb stir fry sauce (approximately 350 calories) 3) Two measured-out servings of frozen blueberries, totaling 150 calories. All of the foods I eat are fairly standardized in terms of quantity, and assuming the information on the nutrition labels is correct I should be taking in about 1300 calories per day and just slightly under 1 gram of protein per lb of bodyweight. On the rare occasion that I snack on something beyond these standard meals I am mindful to burn off the excess calories with walking, assuming a burn rate of about 75 calories per mile. Where things go a bit off the rails is the weekly Sunday cheat day, during which I allow myself to eat whatever decidedly non-paleo foods I feel like, provided that I get a good whack of protein and I don't go over 3000 calories for the day. Based on every calorie calculator I can find it seems that I should be pretty consistently in an overall calorie deficit and losing the last remaining bits of belly chub, but despite having eaten this way for years it's just never quite panned out and I'm wondering what the likely culprit may be? I assume I'm not severely under-eating to the point of 'starvation mode' since I'm able to maintain a pretty solid amount of muscle mass, and it doesn't seem that a once-per-week intake of 3000 calories would be enough to offset the other 6 days of low calorie eating, so I'd be very interested to know your thoughts on what might be preventing me from losing those last bits of stubborn belly fat. Thanks very much for your consideration, you guys rock! -Brad 2. Net Carbs vs Total Carbs [20:27] Kaleigh says: Hi Robb and Nikki! I'm wondering if you can clear up some information about fiber in aid of carbohydrate digestion. Some people in the keto community count net carbs while others count total carbs in their macros. Ive heard experts talk about this on both sides of the spectrum favoring either clean eating or "dirty" keto. Ive never gotten a clear picture of how added fibers to foods,such as protein bars, help or hinder the digestion of carbohydrates. From my understanding the added fibers are synthetic fibers and I am curious if they take on the same metabolic pathways as natural fibers. Since carbohydrates begin to be digested in the mouth and soluble fiber isn't digested until the large intestine, does fiber actually play as big of a role in digestion as dirty keto-ers suggest? I guess im just kind of iffy on where to stand when it comes to fiber. Anyways, thank you Robb and Nikki for all the incredible work you do! I have been loving the new podcast! 3. Ammonia/Urea Sweat [24:33] Bennett says: Robb and Nicki - During morning workouts, I have noticed that my sweat has a distinct ammonia odor. From non-scientific and some scant scientific articles, I have gathered that this has to do with protein metabolism and excess UREA (although my labs are well within normal ranges). My diet is lowish carb (<100 grams of carbs on most days).  My daily macros are about 150 grams of protein, 50-60grams of fat, 100-120 grams of carbs. I generally get protein from grass fed and wild sources. Carbs tend to be rice, sweet potatoes, broccoli, cauliflower, berries, etc. Fat is generally olive oil, avocado, etc. I workout at 5am M-F, fasted (I generally eat between 12-8pm). My workouts consistent of stationary cycling/rowing, strength training (mainly with dumbbells/kettlebells), kinstretch/yoga, and occasional outdoor running. I usually finish my workout sessions with 15-20 minutes in Infrared Sauna. I notice the body odor when I am doing a Peloton 30-45 minute spin class. Is there anything wrong with my body excreting this excess UREA durng metabolic conditioning/cardio workouts? If so, would you encourage some pre-work carbohydrates to shift to carb metabolism? Anything else I should consider. Outside of hyperlipidemia, my only other health condition is occasional Dermatitis on certain parts of my scalp. 40 YO Male, 5'5", 140lbs, Lean and Mean Body, BF <10% Medications: Rosuvastatin 40mg Sleep 7-8 hours a night...I work in biotech, work remotely, no longer travel for work, have a 2 year old son, happily married (wife follows similar diet and workout regimen) Impact of combined treatment with rosuvastatin and antidepressants on liver and kidney function in rats https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4812382/#:~:text=The%20results%20of%20the%20present%20study%20demonstrated%20that%20treatment%20with,compared%20with%20the%20control%20group.&text=In%20short%2Dterm%20placebo%2Dcontrolled,a%20dose%20of%2040%20mg. Effects of Statins on Skeletal Muscle: A Perspective for Physical Therapists https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2949584/ 4. Help for a cop [32:57] Noah says: Hello Robb I would love some guidance from you. I have been listening to you for a bit but I regularly feel confused and overwhelmed at all the options and best advice for optimal health. I am a police officer. I know that you worked with cops in Nevada and have an understanding of the unique issues. I work nights and sleep 5-6 hours a day but usually it’s broken as I have a family at home. My stress usually feels manageable but is probably higher than the average person. To make it harder I’m a bicycle cop in Seattle. So the last few months have been filled with high stress, long hours, and random sleeping. I recently had some blood work done and was happy with my levels. I just turned 37 and want to do what I can to maintain good blood work. I weight train about 5 days a week and I’m happy with my muscle mass. I am 6’2 and about 250 with probably 20-30 pounds of fat I need to drop. Knowing that my sleep and stress are jacked up and won’t change, unless I change jobs, what recommendation would you give for diet and supplements? I try to stay low carb (under 100 grams) and I’m gluten free. Should I be looking at a more extreme keto diet? Time restricted eating? Are there supplements I should be focusing on? I want to do what I can to mitigate the poor sleep and extreme stress. I would like to drop weight and maintain good labs. Any advice you have would be so appreciated. 5. Sarcopenia [38:09] Wayne says: G’day Robb and Nicki, Studies show that people with the most muscle mass age better then ones that don’t. I am wondering if the measurement of the muscle mass in these studies is a crude way of measuring strength/mobility. I get that “muscle itself is a powerful endocrine organ, emitting hormonal messages that regulate metabolism, inflammation, and overall function. Muscle also provides a metabolic reservoir for support and recovery from physical trauma” (from https://www.marksdailyapple.com/sarcopenia-age-related-muscle-loss/). I am 45 this year so this issue is becoming ever more important. The other thing is that I am a hard gainer. I have tried so many different protocols but the only one that has worked for really putting on the muscle mass is high volume, very low weight. Full body workout everyday, 5 x 20 reps, not too slow but never using momentum to move the weight, at every point of the movement the muscle is controlling. However with this protocol my strength goes down, what used to be easy to lift in everyday life is harder. I also wonder due to the low weight how much is this not helping with bone and joint strength. When I go back to a 5 x 5 (full body, 4-6 times a week at a weight that I could do 10 reps at) strength goes up but muscle mass goes down. I do also gain even more strength following a split power lifting program but work requires that I need to lift 60 – 70kg (132 to 150 pound) coffee bags, so I cannot have “leg days”. Also a while ago a 100kg (220 pound) training partner swept me while I was in mount. My hand got caught and his and my body weight (80kg – 176pound) went onto my fingers. As it was happening I thought “great, there goes my fingers”….. and… Nothing. I had a slight sprain on my ring and little finger that went away after 3 days. I believe this is because I am also following the Gymnastics Bodies strength program and can do 5 x 5 full finger tip pushups. I have gained little muscle mass from doing this program but a lot of mobility and strength in movements that are not found in weight training. I have gotten comments in BJJ of: “indestructible” “Why are you so flexible?” “How did you do that?” that can be tied to doing the Gymnastics Bodies program. I really see this program can reduce injuries, especially ones that you don’t see coming. These are the ones that get you in later life. I am leaning to putting most of my effort into the Gymnastic program and some into the 5 x 5 weight program. This seems to fit what I am doing in life better then striving for the most possible muscle mass gain. But am I short changing myself? Should I be going for muscle mass? Maybe alternate the 5 x 5 with the 5 x 20 every six weeks or so?  I am wondering for your thoughts on this. Thank you for all that you do Cheers Sponsor: This episode of The Healthy Rebellion Radio is sponsored by BLUBlox. Studies have clearly shown that blue and green light up to 550nm is a potent suppressor of melatonin, which causes bad sleep and increases your risk of obesity, insulin resistance and cardiovascular disease. The Sleep+ lenses in BLUblox glasses are the most effective blue and green light blockers for after dark use, proven to block 100% of the light in this range and improve sleep after just one evenings use. BLUblox offers free global shipping everywhere, and they do prescription glasses, reading glasses, and non-prescription glasses for an amazing value. Go to blublox.com/Robb15 and use code: Robb15 for 15% off
Acne for Pre-Teen Boy, Imodium - Brain Related Issues, Water Consumption Goal, Protein Preferred Metabolism, Salt and Diarrhea 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: Beyond Meat turns children’s food educator In partnership with digital education innovator Everfi, the platform will be launched in October 2020, aimed at teachers and 10–14-year-old pupils in the US. The course will cover topics such as finite natural resources, the importance of biodiversity and the effects of climate change, alongside the necessity to minimise personal carbon footprints.   1. Acne for Pre-Teen Boy [14:28] Heather says: Hi Robb & Nicki, Thanks so much for your podcast. I've been a follower for years. My son has eaten a mostly primal diet (he drinks organic milk and eats organic cheese & butter) since he was in preschool, but I do allow him to cheat once a week on school pizza or at birthday parties. (He's the only one in our family that does not show a sensitivity to gluten). However, he is twelve, going on thirteen and he is beginning to show acne, which of course is natural at this age. My husband suffered from bad acne during his teenage years and believes that anti-bacterial soap is the best solution. But that goes against every cell in my body. I see this as a hormone issue and wonder if you know of a better solution (doesn't antibacterial soap kill our good bacteria, too?). I did mention to my son that he might think about giving up the dairy (even though its organic), but he did not like that idea. Do you have any other solutions that could make my son happy (and possibly keep my marriage together? ;-) ) Thanks for any insights! Heather 2. Imodium - Brain Related Issues [21:51] John says: Hi Robb! I've heard you mention that using immodium has helped you with your BMs. I've always been a person on the "loose" side of things. I've experimented with 2mg of immodium in the morning and 2mg in the evening. This has been a game changer for me. There's less "urge" to go, and more consistent and satisfying poops. I also feel like I'm absorbing my nutrients and have put on muscle mass as a results. I also take Microbiome Labs' MegaSpore and MegaMucosa... They're incredible supplements for gut health. But even then, nothing has worked like immodium for slowing transit time in the gut. I've heard that immodium acts similarly to an opiate, but in the intestines. Is there a danger with long term use? From what I know, opiates can have negative effects on the brain, mood, depression, etc. I'm wondering if you have any insight into this topic? P.S. It was awesome to meet you at Paleo FX. You're one of my heroes and The Paleo Solution changed my life. 3. Water Consumption Goal? [27:59] Stephanie says: Hi Robb! I listened to your podcast with Dr. Ruscio and you mentioned that we are told to drink too much water and that there is no data that actually supports drinking half your weight on ounces of water. What is sufficient for hydration? I do drink coffee in the mornings so I'm not sure if that changes anything. 4. Protein Preferred Metabolism [35:06] Jeff says: Robb, Assuming a metabolically healthy individual, is it possible for someone to have a metabolism that runs best on a very high protein and very low fat and very low carbohydrate diet? I'm talking 2 to 3 times body weight in grams of protein and near PSMF levels of carbs and fats. My 30 second life story if it helps. I weighed 300 pounds as a teenager, lost 60 of those pounds through unhealthy pursuits in Slimfast and vegan land, and continued to lose another 75 pounds over the past ten years through various forms of Paleo/Primal/ancestral approved protocols. I've done every variation of macronutrient setup one can concoct, but always feel my best when consuming obscene amounts of lean protein only. Is this nutritional preference viable and metabolically sustainable? Did I break myself so badly as a teenager that this is the only remaining option? Am I morally obliged to offset my sins as a roughage humping vegan from decades past? I'm aware of the possible pitfalls this type of diet presents, but can't seem to sustain other protocols that support my Look/Feel/Perform objectives. Speaking of which, mine are: -Look: lean and muscular -Feel: steady physical and mental energy -Perform: build muscle and be awesome Thank you so much for your wisdom. You have and continue to be such an impactful influence in my life. Keep up the good fight! -Jeff PS - Sacred Cow is a triumph! 5. Salt and Diarrhea [41:48] Shaun says: I have been Keto for 3 years and strict carnivore now for 18 months. As of today I am 40KG lighter than I was at the start of this journey. After lots of experimenting I have found that my tolerance for salt is much less than it use to be. In short, if I don't get enough salt (~6-9g a day, although I have gone as high as 12g) I feel lethargic, light headed etc - the general malaise you get with low sodium. However, more recently I have found even 6gs of salt will cause a flushing effect and give me fairly instant diarrhoea. Titrating my salt intake down stops the diarrhoea but I seem to be constantly walking this tight rope between Orthostatic hypotension and disaster pants when I get a bit too friendly with the salt shaker. Do you think this lower tolerance could be my body trying regulate the balance of sodium and potassium or something else? do you have any tips on managing salt intake and mitigating the flushing effect? I.e. would it be better to space the sodium intake out rather than larger boluses? is it better to take salt with water or without water? etc. for background I have found as I have got leaner and leaner I require much more fat for satiety and currently hit 1.6g/kg of protein and fill up the rest of my calories with lots of animal fat. I also eat a tonne of liver, kidney and heart. Since March I have been doing a summer cut so I am currently in a fairly deep calorie deficit which could be a confounder. currently 65kg ~10% BF (Ketogains calculator puts me at 8%). Thanks for your time and all your efforts. Btw I loved the sacred cow book! Kind Regards Shaun Sponsor: This episode of The Healthy Rebellion Radio is sponsored by White Oak Pastures. 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Why Can't I Gain Weight, BHB Supplements, IR vs Regular Sauna, What Foods Fight Cancer, Workout Rage 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://chrismasterjohnphd.com/covid-19/are-we-already-reaching-herd-immunity 1. Why cant I gain weight? Hormonal issues? [21:17] Fredrik says: Hi Robb and Nicki First of all thank you for your work and all that you do. I have read all your books and love your science based approach, whenever I want to do a reality check on claims made in the health and wellness space you are my go to source. My question is why I cant gain weight no matter how I try? I am quite active with strength training five days a week (pretty high level calisthenics) and cross country skiing on weekends and really long hikes in the mountains with my dog. I have been following paleo since 2009, a ketogenic diet since 2012 and a few months ago switched to carnivore. I am 39 years, 6 feet and 164 lbs with about 8-10% BF. I have always been an athlete and naturally lean but I would really like to be able to put on just a little more muscle. I have tried a lot of things including tracking macros with Cronometer and the Ketogains calculator suggestions and  whey shakes before workouts and caloric surplus. Doing progressive overload with my calisthenics routine and getting stronger but not bigger. Good sleep and pretty frisky salt intake. I recently switched to strict carnivore wich works well for performance and overall well being but no difference in body comp. Nothing works, I seem to be stuck at 164 lbs no matter what. Could there be some hormonal issues at play? Or something else? Any suggestions for the ultimate hard gainer? Thanks /Fredrik 2. BHB Supplements [28:49] Marcia says: Hi Robb, Please explain these BHB supplements that claim to act like a keto diet. Thank you! Marcia 3. IR vs Regular Sauna [32:26] Eric says: Hello Robb and Nikki, I am interested in sauna training. I have heard about many great health benefits and I want to give it a try. I also run trail ultramarathons in hot locations such as Arizona and Texas, so I think heat training in a sauna could be beneficial. I don’t currently have access to a sauna but I have started looking online for a home use sauna. It seems like an IR sauna can be had for a relatively low price, but a traditional sauna is far more expensive. Every time I try to research the potential harm or benefit with IR versus traditional, I get pages and pages of sketchy-looking unscientific blogs that schill a product. So, does an IR sauna work as well as traditional?  Will it microwave my brains?   4. What foods fight Cancer? [40:59] Marie says: Hey Robb & Nicki, I was diagnosed with the BRCA gene that increases my risk of breast cancer. I am highly motivated to prevent cancer by changing my lifestyle which includes eating keto. In my research to discover cancer fighting foods. I ran across breast surgeon, Kristi Funk’s book, “Breasts: An Owners Manual.” I am confused by her warning to eliminate all animal protein and fat from one’s diet. Most of the food I eat is from animals! I am so confused. Why does one camp say animal meat is good and the other camp says it’s bad? How should I eat? -Marie 5. Workout Rage - help! [51:21] Heather says: I’m not sure if you’ve already addressed this somewhere on your podcast or blog (I tried searching and didn’t see anything) but I was wondering if you have ever heard of someone getting super angry (like rage) while working out. I want to love working out but any time I have since my teen years I feel extremely angry during the workout. I would love to know a way to curb that and maybe semi enjoy my workouts. I’m 37 and know that I need to take care of my body! Thanks for any insight!! https://youtu.be/syV2LkGpQB0 Sponsor: This episode of The Healthy Rebellion Radio is sponsored by BLUBlox. Studies have clearly shown that blue and green light up to 550nm is a potent suppressor of melatonin, which causes bad sleep and increases your risk of obesity, insulin resistance and cardiovascular disease. The Sleep+ lenses in BLUblox glasses are the most effective blue and green light blockers for after dark use, proven to block 100% of the light in this range and improve sleep after just one evenings use. BLUblox offers free global shipping everywhere, and they do prescription glasses, reading glasses, and non-prescription glasses for an amazing value. Go to blublox.com/Robb15 and use code: Robb15 for 15% off Transcript: Download a copy of the transcript here (PDF)
This is a bloodwork update that digs into my past and present lipidology numbers. If you have followed the Lean Mass Hyper Responder (LMHR) topics and are generally curious how advanced testing can inform your disease risk and also shine a light onto your metabolic health, this is a good one to check out. 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.   SHOW NOTES: This is a bloodwork update that digs into my past and present lipidology numbers. If you have followed the Lean Mass Hyper Responder (LMHR) topics and are generally curious how advanced testing can inform your disease risk and also shine a light onto your metabolic health, this is a good one to check out.   Sponsor: This episode of The Healthy Rebellion Radio is sponsored by Ned. Ned produces the highest quality Full Spectrum CBD extracted from organically grown hemp plants, all sourced from an independent farm in Paonia, Colorado. Ned is a wellness brand offering science-backed and nature-based solutions as an alternative to prescription and over-the-counter drugs. In every thing they do, they help people feel better and live better through the powers of the natural world. Go to www.helloned.com/SALTY15 or enter code SALTY15 at checkout for 15% off your first order. Listeners also get 20% off their first subscription order. Free shipping is now unlocked at $100 purchases.
Protein & Alzheimer's, Question Regarding Vegetarians, Sex Hormones Change as You Age, Healthy Lifestyle with Low Testosterone and Anemic, Fueling Early Workouts  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: Insulin: too much of a good thing is bad ---- 1. Protein & Alzheimer's [6:43] Laurel says: Hi Robb, How are you? I hope you and Nikkie are doing well.  I just recently have entered the world of Alzheimer's via my cousin who is in her 60s. It is unbelievable to not 'find' my real cousin in there anymore - she is literally vacant, with tiny glimmers of her former self popping up randomly and then being instantly gone. I will soon be helping the family take care of her in some way. I started to google Alzheimer's research and found this. With so many turning carnivore, and me potentially wanting to toy with my cousins diet to try to help, can I do harm by encouraging more protein consumption? What do you think? https://www.sciencedaily.com/releases/2020/01/200122080532.htm Alzheimer's Disease affects millions More than 5.7 million Americans have Alzheimer's disease, which is the primary cause of dementia and sixth-leading cause of death in the United States. That population is predicted to reach 14 million by the year 2050, according to the Alzheimer's Association. The relationship between Alzheimer's (and subsequent brain atrophy) and amyloid plaques -- the hard accumulations of beta amyloid proteins that clump together between the nerve cells (neurons) in the brains of Alzheimer's patients -- has been well-established among researchers. Less understood is precisely how that amyloid-beta actually leads to plaque formation -- and where this new work appears to have broken new ground, Wang said. Further, while there has been much research into what genes might influence whether or not someone gets Alzheimer's, there is less understanding of genes that might be linked to the progression of the disease, meaning the formation of plaque and subsequent atrophy in the brain. The role of 'aggregatin' protein In the new work, the researchers began by correlating roughly a million genetic markers (called single-nucleotide polymorphisms, or SNPs) with brain images. They were able to identify a specific SNP in the FAM222, a gene linked to different patterns of regional brain atrophy. Further experiments then suggested that the protein encoded by gene FAM222A is not only associated with AD patient-related beta-amyloid plaques and regional brain atrophy, but that "aggregatin" attaches to amyloid beta peptide -- the major component of plaque and facilitates the plaque formation. So when researchers injected mouse models with the "aggregatin" protein (made from the FAM222A gene), plaque (amyloid deposits) formation accelerated in the brain, resulting in more neuroinflammation and cognitive dysfunction. This happened, they report, because the protein was found to bind directly the amyloid beta peptide, thus facilitating the aggregation and placque formation, Wang said. Conversely, when they suppressed the protein, the plaques were reduced and neuroinflammation and cognitive impairment alleviated. Their findings indicate that reducing levels of this protein and inhibition of its interaction with amyloid beta peptide could potentially be therapeutic -- not necessarily to prevent Alzheimer's but to slow its progression. Thanks Robb, I await your take on this. Best, Laurel Here is a neat map. Don't know how they get their numbers though. https://www.worldlifeexpectancy.com/cause-of-death/alzheimers-dementia/by-country/ and here is the last one from me today... you likely have already read all this stuff. Poland has a low Alzheimer's death rate, and this study seems to have Polish origins.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356942/ 2. Question Regarding Vegetarians [16:46] Karoliina says: Hi! I’m an omnivore, leaning more towards paleo, but my Indian husband comes from a strictly vegetarian Hindu family, and has never eaten any meat or eggs, and neither has his parents or grandparents, and likely a long line of vegetarians before that. They do eat dairy products. My husband is in great health—with perfect vision, straight white teeth, good muscle mass and never gets sick, not even with common colds. He is highly educated and has a sharp mind. His parents are also in good health. I’ve been following your page for a while and I’ve seen a lot of information saying that animal products provide the best and most bioavailable nutrition to human bodies, for example with vitamin A being hard to get from veggies, and thus best obtained from liver. I’m genuinely interested to know what you would have to say about people who truly have been vegetarian all their lives (and then parents have too), and are in great health. I know there are also Buddhist groups who are vegetarians/vegans, and that has been a long-standing tradition for them. Have these people groups been studied for their diet and health and longevity, like Weston A. Price studied mange indigenous people groups’ diets? I’d love an answer and maybe some resources on this subject. Thanks, Karoliina   3. Stuff No One Talks About: Sex Hormones Change as You Age  [23:47] Hanna Says: Hey you two. I have a question (or more like a topic) I'd love you to address on your podcast. Sex hormones change as you age. However, it seems like no matter what I add or eliminate from my diet it doesn't help balance my sex hormones. Ive been Paleo, keto, carnivore and nothing helps. High fat at the moment with 75% fat 20% protein - pure carnivore. My estrogen and testoreetrone are barely detectable. Why? I lift weights 3-4 times a week. I am not in a calorie deficiency. Can you make any suggestions? I hear other women are losing their menstrual cycles these days way too early. Some say it's a low carb thing but I just don't buy into that. I had these issues eating carbs in my past. Have at it and give us your thoughts. How do you correct sex hormones with diet?   4. Healthy Lifestyle with Low Testosterone and Anemic  [27:00] Dean says: Hi Robb. I know you have gotten a lot of questions from men with low testosterone.  But, I think my situation is unique. I am a 38 year-old male.  I lift weights 6x/week (2 days each of squats, weighted chin-ups and dips).  I walk about 2 miles/day.  My diet is paleo-ish, consisting only of chicken, eggs, non-starchy vegetables, water and coffee.  Though, I am probably eat more protein than is recommended (about 1/2 a chicken and 12 eggs each day).  My job is not stressful.  I get about 9 hours of sleep every night. Despite all of this, I still have low levels of testosterone and am anemic.  My most recent lab results are as follows (normal range in parenthesis) RBC 3.9 x 10^6/uL  (4.14 - 5.8) Hemoglobin 11.6 g/dL (12.6 - 17.7) Hematocrit 35.8 % (37.5 - 51.0) Serum Testosterone 339 ng/dL (348 - 1197) Estradiol <5.0 pg/mL (7.6 - 42.6) Serum Sex Horm. Bind Glob 50.1 nmol/L (16.5 - 55.9) Free Testosterone 5.16 ng/dL (no reference range given on my report). There are some other results that I didn't include.  I could scan and them them to you if helpful. Overall, I feel pretty healthy.  I am not tired during the day.  And I maintain a low body-fat percentage (abs and veins are visible).  So, if the labs weren't abnormal, I wouldn't really be worried about my health.  But, the labs indicate that I could potentially feel better if some of my blood work improved (I have been anemic my whole life, so I really do not know what "normal" would feel like). Anyway, it seems that I am following the exercise, diet, and sleep recommendations you regularly promote on your podcast and in your book (though, as mentioned, I probably eat more protein and drink more caffeine than I should).  Any other recommendations you have as to how I could raise my natural testosterone levels and/or address my anemia issues would be greatly appreciated. Dean   5. Fueling Early Workouts [33:02] Chris says: Hi. I'm trying to figure out how to get in an early Gymnastic Bodies style workout - 30-40 minutes - and maintain a 12 hour fasting period. I start work at 7 am and would like to get in a couple of 5:15 am workouts a week. Dinner with the family usually wraps up around 6:30 pm. Should I be fuelling before this workout, doing it and maintaining my fast, or just scrap this plan and move my workout to the afternoon/ evening? I'm a pretty skinny 6'2", 170 lb guy and would like to maximize any increase in lean muscle mass. Thanks for your time, Chris Sponsor: This episode from The Healthy Rebellion Radio is sponsored by our friends at Paleovalley. They make the cleanest, gut-friendly protein snack you can get your hands on. Their 100% grass fed beef sticks are sourced from American farmers practicing regenerative agriculture without any harmful chemicals or additives you’ll find in most meat snacks. Plus, they are naturally fermented so they contain gut-friendly probiotics for healthy digestion, a boost in nutrient absorption and a strong, supported immune system! Check them out at https://paleovalley.com/thrrsnacks and use code THRR10 for 10% off your order today! Transcript: Download a copy of the 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. SHOW NOTES: This weeks Salty Talk is our take on Home Schooling. Nicki and i are relative newbs at this, just one year in, but it's going well and we get a lot of questions about why we chose this track (it was before COVID, thankfully) and how we do it. We tried to unpack some of the common misconceptions of HS, the plusses and minuses of the much more streamlined day etc. Enjoy!   KhanAcademy Emily's Wonder Lab Math U See New American Cursive The Tuttle Twins books     Sponsor: This episode of The Healthy Rebellion Radio is sponsored by Perfect Keto. Perfect Keto makes eating keto easier. Perfect Keto provides clean low-carb bars, nut butters, supplements, and the best keto recipes and info so you can keto with confidence. Go to http://perfectketo.com/salty for 20% off Perfect Keto + Free Shipping + Free Nut Butter on orders of $80+ for the rest of 2020!
Ketosis and repressed candida immunity, UC/Ostomy Nutrition, Growth Hormones in Beef?, Dealing with chronic mono, Masks 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: How Defeating Coronavirus Starts At The Dinner Table ---- 1. Ketosis and repressed candida immunity [15:50] Jillian says: Hi Robb, Just bought Sacred Cow. Yay! And Congrats! I recently started the Ketogains bootcamp - eating according to personalized ketogains macros - net carbs under 20 (but I've been keeping them around 25ish). For the first time in my life, I've experienced mild oral thrush at the very back of my tongue and throat. After looking into a bit, I've come across this assertion by Paul Jiamet that ketosis may repress cellular immunity to candida:  "Candida is killed by the myeloperoxidase pathway which relies on glucose, it cannot use ketones; also by antimicrobial peptides. Moreover, immune cells are more mobile and more active at phagocytosis when consuming glucose rather than ketones. So anti-Candida immunity is stronger when not on ketosis and getting adequate carbs" ( https://digestivehealthinstitute.org/2015/04/09/dietary-control-candida-overgrowth/ ) This is interesting to me because some other mild symptoms I've had for the past 5 years - recurring ear pain, intense temporary ear and eye itchiness, sinus issues, and sore throats - have always gone away when I've diligently followed a low carb/primal WOE and always flare up when I return to a SAD. So I was surprised to have this new oral thrush as well as all these other symptoms (which turns out may be linked to yeast overgrowth) flare up when eating a ketogenic diet (the lowest I've ever kept my carb intake). I'd love to hear your thoughts and if there's been any more recent research on this topic. So far, I really enjoy eating a ketogenic diet - but if these symptoms don't subside do you think it may warrant avoiding ketosis for people like me with a yeast growth imbalance? Thanks for all the good work you do - can't wait to read the new book. Jillian 2. UC/Ostomy Nutrition [22:38] Alex says: Hi Robb, I’m in the middle of your “Wired to Eat” book and am curious to get your opinion on diets for ostomates. Here’s a little background: I was diagnosed with severe Ulcerative Colitis this past March. It hit me full force with very little warning. By the time I was able to see a GI doctor, my colon was in too bad of shape for them to try to treat with medication. I had an emergent total colectomy at the end of March  and now live with an ileostomy. I have tolerated most foods well and don’t have many restrictions on what I can eat with my ileostomy. I have noticed a lack of energy, dehydration, and hair loss - most of which I’ve attributed to lessened nutrient and water absorption. I’m planning on moving forward with a jpouch surgery this fall, which will require them to remove a few more inches of my small intestine due to a fistula that has formed. Living without a colon affects my water and nutrient absorption and I’m sure losing more of my small intestine will only add to those issues. Any recommendations on how to combat these issues? Thanks! Alex 3. Growth Hormones in Beef? [26:56] Tyler says: I just started reading Sacred Cow and I’m confused about something... When Robb and Diana state that there simply isn’t enough evidence to claim that grassfed beef is better than conventional beef from a nutritional standpoint, they mention regulations for antibiotics. However, what about growth hormones? Isn’t that cause for concern? I’ve always been under the impression that conventional beef has growth hormones and antibiotics, whereas grassfed beef does not. Am I wrong? Thanks, and stay safe! Tyler 4. Dealing with chronic mono [37:05] Cheryl says: Hi Robb, In February of 2019 I was diagnosed with a recurrence of mono. I had never been diagnosed with mono before so this in itself was a big shock. I was told that because of my age (52) that the symptoms would hit me harder and that I could be dealing with it for over a year. They weren't joking. At one point I had to start keeping a diary because I was sleeping from 12 to 20 hours a day so I never knew what day or time it was and I felt like I was losing my mind. I finally began feeling better around November and within a few weeks ended up back at the doctor only to be told that I was suffering from yet another recurrence. I'm now essentially bed-bound. The Covid crisis has enabled me to work from home now, but I take naps during breaks and lunches and go back to bed after work. The only thing that has helped to a degree is electrolyte water and eating nutrient dense foods (when I have sufficient energy to cook), but I'm still exhausted and weak and in a lot of pain and there's no end in sight. I've been so depressed that I've had to start going to therapy by phone. If you have any nuggets of wisdom to spare that might provide me with even a tiny spark of light at the end of this seemingly eternal tunnel, I would be extremely grateful! The Essential Role of Epstein-Barr Virus in the Pathogenesis of Multiple Sclerosis "sunlight and vitamin D protect against MS by increasing the number of CD8+ T cells available to control EBV infection." 5. Masks [42:05] Jace says: Hello, Robb and Nicki! Masks are now mandatory in my state. (KS) I'm a very health conscious person. I'm extremely active and I highly value exercise, diet, sleep, play, in my life. I credit my lifestyle with maintaining a strong immune system ( can't remember falling ill in over a decade or more) and find evidence of mask efficacy to be dubious at best. I do, however, understand the "can't hurt" attitude and am mostly ok with the mandate to a point. But.... I am getting increasingly frustrated with people I personally know who are on social media shaming and calling names to people who are questioning the mandate, sharing articles highlighting mask efficacy science, etc. These are people who I know for certain have spent years either making terrible, personal health decisions (smokers, heavy drinkers, overweight, and/or sedentary) or, at best, not valuing things like diet, exercise, mental well-being, etc. in general. Although I'm mostly quiet and humble about my lifestyle, some of these folks consider me and my health habits to be over-zealous. So, now here we are during a pandemic, having folks like this calling out others for non-compliance and/or questioning mandatory mask wearing, like they're all of a sudden all knowing health experts when before all of this they couldn't be arsed for years' worth of day's to get up and move their asses on a regular basis. I'm seeing #wearthedamnmask. When this is all over, would it be prudent for me to post #putdownthedamnsoda or #runthedamnmile, day in and day out ad-nauseum? Do you see where I'm going with this? Are they being loud mouthed hypocrites who need to be called out or am I being a self righteous a-hole? Maybe both?  I'd love to hear your take on this. How Defeating Coronavirus Starts At The Dinner Table It's not about the Nail...  https://www.youtube.com/watch?v=-4EDhdAHrOg Sponsor: This episode of The Healthy Rebellion Radio is sponsored by BLUBlox. Studies have clearly shown that blue and green light up to 550nm is a potent suppressor of melatonin, which causes bad sleep and increases your risk of obesity, insulin resistance and cardiovascular disease. The Sleep+ lenses in BLUblox glasses are the most effective blue and green light blockers for after dark use, proven to block 100% of the light in this range and improve sleep after just one evenings use. BLUblox offers free global shipping everywhere, and they do prescription glasses, reading glasses, and non-prescription glasses for an amazing value. Go to blublox.com/Robb15 and use code: Robb15 for 15% off Transcript: Download a copy of the transcript here (PDF)  
Had a great time talking with my dear friend, Prof. Hamilton Stapell. Hamilton has been a pivotal figure in the paleo diet/ancestral health movement. He has spearheaded a number of studies looking at the past, present and speculative future of these movements, while also looking into the demographics of who is (and is not) participating. 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.   SHOW NOTES: http://www.hamiltonstapell.com/ "Paleo Then and Now: A Five-Year follow-up Survey of the Ancestral Health Community" https://escholarship.org/uc/item/8v6024p9#article_main   Sponsor: Beekeeper’s Naturals is on a mission to reinvent your medicine cabinet & help you feel your best. Their everyday health solutions contain no refined sugars or dirty chemicals—they’re clean remedies that actually work. Check out their Propolis Throat Spray for everyday immune support! Go to BeeKeepersNaturals.com/THR and get 15% off using code THR at checkout. Transcript: Download a copy of the transcript here (PDF)
Ketogenic diet with fasting; Pseudo-vegan with Low T, T3, and RBC; Can you clarify something in your book?; Coffee Chemicals?; Chomping teeth at night 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: Researchers examine food supply chain resiliency in the Pacific during the COVID-19 pandemic ---- 1. Ketogenic Diet with Fasting [14:43] Brian says: Robb, I've been on a paleo ketogenic diet for roughly a month now, and fasting from Friday nights until Sunday afternoons or Monday mornings.  Started with fasting blood glucose of 95, elevated liver enzyme, and bad cholesterol.  I'm not able to test the liver enzyme and cholesterol for improvement until my doctor determines I need another test, but my fasting blood glucose is down considerably.  During the week, I'm eating at or close to a caloric balance, and using the weekend fasts to create caloric deficit.  Thus far, I've dropped 10-15lbs, with no loss of strength, leading me to believe the weight loss is primarily fat.  That said, while fasting this weekend, my blood sugar went as low as 53mg/dL.  I felt fine, and had no symptoms associated with hypoglycemia (energy levels were normal; mental function was unimpaired; heart rate was steady), but since I can't find any credible information on blood sugar levels during fasting and ketogenic dieting, I don't know whether I should be concerned and reduce or eliminate the fast.  Can you point me in the direction of any research that may help me to understand whether what I'm experiencing is normal, or if I should be concerned? 2. Pseudo-Vegan with Low T, T3, and RBC [22:23] Tamas (pronounced like Thomas) says: Hi Robb and Nicki! I recently discovered Robb's work from the JRE podcast, and I have been wired to listen (haha) to your wisdom ever since. I am 5' 10", 190 pounds and about 15% BF, and I take levothyroxine, B12, and iron supplements. As a rower in college I was able to stay relatively lean and athletic but my energy levels were horrible, so I tried a vegan diet from sophomore to junior year. When that didn't work, I finally decided to get a blood test, and my results were: testosterone, 123 ng/dL; T3, 2.1 pg/mL; T4, 0.9; TSH, 0.98 mIU/L; RBC, 4.15 Million/uL; and hematocrit, 39.7%; all of which were below or on the very low end of the ideal range. I continued a vegan-ish diet while adding very small amounts of dairy, eggs, and poultry as well as an Iron, B12, and levothyroxine supplement. My senior year, my lab results didn't improve much, but I decided to ignore because I was performing and looking OK. Now, 23 years-old, out of college, and still eating primarily vegan, I'm gaining BF and still weak, but I want to eat sustainably and healthily, which led me to you and to realizing the veganism may not be the answer. What is the best way I can improve my health while also supporting the right food system? Thanks so much, and I think you and Nicki are leading one of the best health platforms out there. - Tamas Sorry, this is adding to my previous message to add some more context. I track my macros and over the past month I've been averaging 100/100/450 (P/F/C). I get my protein from nuts, legumes, and some vegan meats, but I'm not considering going back to meat because I'm still always hungry. My goal is to be healthy and sustainable and to get down to 175-180 lbs range, and I've been getting more and more confused with the ongoing high-carb vs. low-carb as it seems there are experts, MDs, PhDs, etc. on both sides. I'd appreciate your guidance. Thanks! And sorry for the double email. 3. Can You Clarify Something in Your Book? [36:36] Pamela says: You make a statement in the book that I do not understand. After describing all the anti-nutrients in plants, you state "even though plants can be difficult to digest and contain some antinutrients, we feel it's important to incorporate a large variety of plants in your diet, as tolerated."  You say that eating raw plants allows one to preserve certain enzymes, antioxidants and water-soluble vitamins and there are certain plants that can be cooked, fermented or sprouted to break them down for digestion and help inactive antinutrients.  So this all just confused me. I feel like this contradicts the whole section on antinutrients. I mean, why go through the process of trying to make it edible and doesn't raw veggies have the said antinutrients?  I'd love some clarification! (P.S. I am a huge fan and my kids and hubby also practice BJJ ;) 4. Coffee Chemicals? [43:04] Carl says: Hey Robb, im wondering if you know of any chemicals in coffee that could be causing weird symptoms and why most everyone can drink coffee without these symptoms. When i have even a sip of coffee (black, mct oil, butter, lions mane coffee, doesnt matter) i get very agitated and have the worst anxiety, almost feel psychotic if i have a full cup. Where as if i were to drink an energy drink containing much more caffeine or take caffeine pills i feel just fine and get none of those weird symptoms, is there a chemical in coffee that could do this? Thanks Robb i love the content. 5. Chomping Teeth at Night [45:45] Kevin says: Love the show, I will try and make this brief so I don’t waste your time. About three years ago I started to have nasty gut issues and bad periodontal disease just to name a few of many issues. I’ve been on a health journey using the ancestral model these past three years.  I have greatly improved but I still have a long way to go to fix myself. Recently a new issue has popped up and has me at a loss on how to solve it. I know everyone is stressed more than usual right now, but my anxiety has been through the roof with no known cause to contribute it to. Coinciding with the surge in anxiety has been an issue with chomping my teeth as I start to fall asleep and through the night, and extreme dry mouth at night. I have been trying to manage stress to help this, but I’m starting to think that the lack of sleep from the grinding is causing the anxiety. I have had my sense of smell decline over the past several years and have found that I have some difficulty with nasal breathing. It’s possible that I had a mild case of covid but did not get a test. I had some difficulty with breathing during exertion during this possible covid time. Do you have any info on this chomping issue? Could it just be that I’m stressed and need to do some more Ziva meditation? Quick bio: Male 38 5’8” 155 lean/muscular Moderate exercise with running and heavy lifting 3-4 days a week Paleo diet with non strict keto 2 young kids Construction worker Sponsor: This episode from The Healthy Rebellion Radio is sponsored by our friends at Paleovalley. They make the cleanest, gut-friendly protein snack you can get your hands on. Their 100% grass fed beef sticks are sourced from American farmers practicing regenerative agriculture without any harmful chemicals or additives you’ll find in most meat snacks. Plus, they are naturally fermented so they contain gut-friendly probiotics for healthy digestion, a boost in nutrient absorption and a strong, supported immune system! Check them out at https://paleovalley.com/thrrsnacks and use code THRR10 for 10% off your order today! Transcript: Download a copy of the transcript here (PDF)
I had an amazing time chatting with Gina Shively. Gina is a mom, a wife, an avid Sheep Hunter and professional pilot. Gina began exploring ancestral eating to improve her health and performance and this led her to investigating fat fueled hunting expeditions as a means of not only improving her success in the field but better energy and blood sugar control, but she also dramatically reduced the weight of her hunting pack, which must supply ALL of her needs for as long as 10-20 days. You will love this one! 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. SHOW NOTES: https://www.instagram.com/wildwellfed/ https://wildandwellfed.com/ Sponsor: Beekeeper’s Naturals is on a mission to reinvent your medicine cabinet & help you feel your best. Their everyday health solutions contain no refined sugars or dirty chemicals—they’re clean remedies that actually work. Check out their Propolis Throat Spray for everyday immune support! Go to BeeKeepersNaturals.com/THR and get 15% off using code THR at checkout. Transcript: Download a copy of the transcript here (PDF)
Low Carb Long Menstrual Cycle? (& Inability to Lean Out), Learning Capoeira, Thoughts On Viome?, Chlorinated Chicken and Brexit, High Blood Sugars While in Ketosis? 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: US obesity epidemic could undermine effectiveness of a Covid-19 vaccine "Scientists know that vaccines engineered to protect the public from influenza, hepatitis B, tetanus and rabies can be less effective in obese adults than in the general population, leaving them more vulnerable to infection and illness. There is little reason to believe, obesity researchers say, that Covid-19 vaccines will be any different. "Will we have a Covid vaccine next year tailored to the obese? No way," said Raz Shaikh, an associate professor of nutrition at the University of North Carolina" ---- 1. Low Carb Long Menstrual Cycle? (& Inability to Lean Out) [21:14] Emily says: Hi Robb & Nicki - Thanks so much for the podcast and all the amazing information you put out there! I look forward to new episodes every week. I'm feeling really stuck and I'm hoping you can help. I'm dealing with 2 issues - inability to lose belly fat and a wonky period. I included quite a bit of info below but feel free to skip over anything that might be superfluous. I'm 5'10" and currently weigh about 165lbs. My most recent DEXA was 18.8%. I carry ALL my extra weight in my stomach and back. My lower body is very lean. This has been true my entire life. I don't need a six pack but I'd really love to lean out a bit more. For most of the past year, I was eating a calorie restricted moderate carb (110g-170g), low fat (35-65g), and mod. protein (150g) diet. I was leaning out for a bit and then hit a long plateau and got burnt out. Hit a low weight of about 157 and ended that diet stint back up around 162 (which is pretty much where I had started but my body comp did shift a bit). I agonized over my macros and was hungry throughout the day but I had regular periods. Looking to try something different, I started eating a high protein (180-220g) and low carb (20-50g) diet with fats between 80-125g in April. I did a very short stint on carnivore (only about 10 days strict) but found that it made me quite constipated (which is something I struggle with from time to time anyway). Still I lean heavily on protein at all my meals now. And after some initial water weight loss, I started to feel fluffy and the number on the scale started to rise. I don't have mood swings around hunger anymore (which is awesome) but I do find that I sometimes feel hungry again within 2-3 hours of a fairly large meal (600-700 cals) - not the 5-6 hours that the internet tells me to expect. That said, I don't feel the same panic and mood swings with hunger that I did eating higher carb. Generally, I feel really good with this WOE but my cycle has become really long - about 50 days between periods (which I suppose is technically considered missing a period). Training has been consistent - I lift weights 3-4x per week (about 75-90 minutes including my warm-up) and do 1 short day of assault bike sprints (most weeks). I also try to get in extra walking when I can. Sleep is ok. I get 7-8hrs per night on average. I don't really drink and cook the vast vast majority of my own food. I drink lots of water and salt my food healthily. At this point I've listened to so many podcasts and watched so many youtube videos my head is spinning - super high protein to lose fat, HF keto for hormones, add carbs to get your period back - I just don't know what to do! I feel like I'm trying to do a little bit of everything and thereby doing nothing at all. Would love your take. Thank you in advance. 2. Learning Capoeira [30:32] Dan says: Robb & Nicki, salutations! I was wondering what advice you'd have for a person starting to learn capoeira. I'm 39 and have strength trained in some form or fashion for most of my life, but am lacking in the mobility and coordination departments. How would you structure your training week (strength, mobility, & practicing capoeria) to gain a decent level of proficiency in a reasonable amount of time? The capoeira world is so new to me, so I'm not sure how to apply some 80/20 principles to come up the learning curve quickly, not look like a penguin doing the ginga, and have some kicks that are higher than waist level. :) Thanks so much! Dan 3. Thoughts On Viome? [38:39] Tiffany says: Hi Robb - Basics on me, I have MS (diagnosed 8+ Years ago/RRMS) I have followed you since my diagnoses and implemented Paleo as my diet when I was first diagnosed (i TRY to do Paleo and a bit of Plant Paradox) I did ask you a question about a year ago "Paleo or Keto as a person w/MS" your reply was Paleo. Recently I sent in a sample (and received results) with Viome (https://www.viome.com/) and wondered if you are familiar with it? Side note: I recently participated in a study that is studying Microbiome & MS patients (I was asked to do this the day after I sent in my Viome kit!) Anyways... the results with Viome were interesting because it notes foods to Avoid, Minimize, Enjoy & Superfoods, based on your gut. The Avoids I knew due to MS, Inflammation & Paleo. What was concerning was a couple of superfoods were not Paleo (MS/Inflammation) friendly. My Question (because I respect and refer to your opinions): Are you familiar/have an opinion on Viome? Your thoughts? 4. Chlorinated Chicken and Brexit [46:16] Jamie says: Hey Robb and Nicki (As well as giving you the usual thanks for all that you do I also have something else to thank you for that is relevant to the question below. I have listened to you all the way from the start and whilst biochemistry and how it relates to food forms the core of what you do, you also speak about other subject matters that are relevant to the matters at hand with one of those being economics and political economy. Before I heard you speak about the importance of free markets for food production and how this all relates to food quality and the types of food we eat I used to be a bit of a leftie. The reasons for that is that I never thought about any of it and neither did I come across anyone who was able to put forward a well thought argument that challenged my views which it is fair to say were developed, I would say indoctrinated into me, from my education which has included a number of individuals who espouse postmodern neo-Marxism which I am now proud to say is a load of guff. Now my views would never have been changed if it wasn’t for listening to you and what you have had to say as you challenged my views. This allowed me to reappraise them. Whilst I do not class myself as a libertarian, more of a classical liberal, I now believe and indeed extol the importance of free markets, liberty and individuality. When I look back it was always something I believed in I just needed to hear it from someone who was able to put forward a rational basis for why they are important. So when I hear you say you sometimes dial back on giving your views on politics and economics because of some snowflakery twits who get all triggered, please just remember that there will be more people out there like me who have had their views changed for the better because of you. Even those who haven’t will most likely respect you for having an opinion that gets them thinking.) I am from the UK and I voted for Brexit having been involved with the Brexit Party in order to help make it happen. One of the reasons why I voted for Brexit was so that my country could escape from an undemocratic and centralised foreign entity that is run by eurocrats being able to rule over us and control our laws. If we get Brexit right we will be able to set our own rules, govern ourselves, and strike our own free trade deals, including one with America. Whilst I believe in free trade and many of those who voted for Brexit do so too, and like me want to sign up for a free trade deal with the US, most of them are completely ignorant of American food production and why signing up for a free trade deal that involves US agri-food will not be done on free trade basis due to the subsidies your government gives to its farmers. Chlorinated chicken is something that repeatedly keeps coming up when discussing a “free” trade deal with the US as an example of why we should not be signing up for such a deal. Many Brexiters then simply countenance such an argument by simply saying we will be able to get cheaper food produce and that it is nothing to worry about as the EU wash their packaged salad in chlorine, both of which I find to be uneducated and naïve retorts. So to the question. What’s the deal with chlorinated chicken and how can I put forward a case to fellow Brexiters who say they believe in free trade why, if it is, a bad thing from both an economic case and also a health point of view? Keep it up Wolfie’s. Jamie 5. High Blood Sugars While in Ketosis? [1:03:37] Shilpa says: Hello Robb and Nicki, I have PCOS and hyperinsulinimia and I am a 46 year old woman. In 2018 my fasting insulin was 17! My doctor refuses to check me so I have no idea what it is currently. In the last 6 weeks I decided to go on a Ketogenic diet and my keto mojo tells me I am in ketosis in the afternoons (between 0.6-1.3 mmol) although my blood sugar sometimes is still 95-105. In the morning however, my meter says I have "low" levels and my blood sugars have consistently been running 95-104. I am puzzled. I have lost weight and I do exercise (10 miles a day of walking and 30 min resistance type work out 3x a week) but cannot get these numbers to budge unless I take berberine. What is happening to me? As a person really concerned with the high insulin I am even more worried that I am not going to get this under control. BTW, I cook all my meals, ditched sugar, cut back on the coffee, took out a lot of FODMAPS (my tummy is way better now), stopped eating nuts but am still doing a tiny bit of dairy, namely creme fraiche. Not sure what I am doing wrong. Please help. Love the show and I trust your take on most things health, so hopeful you can clue me in. Shilpa Sponsor: This episode of The Healthy Rebellion Radio is sponsored by BLUBlox. Studies have clearly shown that blue and green light up to 550nm is a potent suppressor of melatonin, which causes bad sleep and increases your risk of obesity, insulin resistance and cardiovascular disease. The Sleep+ lenses in BLUblox glasses are the most effective blue and green light blockers for after dark use, proven to block 100% of the light in this range and improve sleep after just one evenings use. BLUblox offers free global shipping everywhere, and they do prescription glasses, reading glasses, and non-prescription glasses for an amazing value. Go to blublox.com/Robb15 and use code: Robb15 for 15% off Transcript: Download a copy of the transcript here (PDF)
Should I Give Up Keto if it Skyrockets my LDL?, 5-2 Fasting, Avoiding weight regain after losses, LMNT/Sodium and Breast Milk Production, Low T3 Levels after long term keto adaptation 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: Hit or miss: the new cholesterol targets “Setting targets for ‘bad’ (LDL) cholesterol levels to ward off heart disease and death in those at risk might seem intuitive, but decades of research have failed to show any consistent benefit for this approach, reveals an analysis of the available data, published online in BMJ Evidence Based Medicine.” “Their analysis showed that over three quarters of all the trials reported no positive impact on the risk of death and nearly half reported no positive impact on risk of future cardiovascular disease. And the amount of LDL cholesterol reduction achieved didn’t correspond to the size of the resulting benefits, with even very small changes in LDL cholesterol sometimes associated with larger reductions in risk of death or cardiovascular ‘events,’ and vice versa. “Thirteen of the clinical trials met the LDL cholesterol reduction target, but only one reported a positive impact on risk of death… “Considering that dozens of [randomised controlled trials] of LDL-cholesterol reduction have failed to demonstrate a consistent benefit, we should question the validity of this theory.” “In most fields of science the existence of contradictory evidence usually leads to a paradigm shift or modification of the theory in question, but in this case the contradictory evidence has been largely ignored, simply because it doesn’t fit the prevailing paradigm.” “Moreover, consider that the Minnesota Coronary Experiment, a 4-year long RCT [randomised controlled trial] of a low-fat diet involving 9423 subjects, actually reported an increase in mortality and cardiovascular events despite a 13% reduction in total cholesterol.” https://drmalcolmkendrick.org/2020/08/05/cholesterol-lowering-has-no-impact/ 1. Should I Give Up Keto if it Skyrockets my LDL? [18:11] Charlie says: Hi Rob and Nicki, Big fan of the show. After learning about the many health and longevity benefits of keto from folks like yourself, Dr. Peter Attia, and Dom D’Agostino, I gave it a go for 4 months.  I followed a clean, dairy-free version with loads of greens and cruciferous veggies, a variety of meat and fish, avocados, olive oil, nuts and coconut, you get the idea. I confirmed ketosis regularly with a blood meter.  I felt great during the four months, and by the end even started making gains again with my kettlebells and barbell. The diet wasn’t a huge adjustment for me since I was already essentially paleo. After the four months, I got my bloodwork to compare to my baseline.  My triglycerides and HDL remained excellent, but my LDL-C skyrocketed, and my LDL-P is fairly elevated.  I am so bummed out and discouraged because I was so excited about all the longevity benefits of ketosis, but my PCP told me to go back to my previous eating habits. Here’s my question: do you have any ideas for ways I can achieve some of the benefits from ketones (BHB) while mitigating my LDL going haywire? Maybe intermittent fasting? Cyclic keto? Exogenous ketones? While the high LDL numbers scare me, I know from listening to your podcast as well as Dave Feldman that LDL isn’t the end-all be-all for cardiovascular risk. I find solace with my HDL and triglyceride levels, also my fasting glucose is very low, and my LP-IR score is below the low range, indicating I'm highly insulin sensitive. Any advice you have for me regarding my path forward with keto is greatly appreciated.  Thanks guys. For context, I’m a lean, active 34-year old male. 2. 5-2 Fasting [29:09] Devon says: Hi! I was wondering if you had any good resources, guidance, recommendations or considerations (basically anything) about 5-2 intermittent fasting. It is difficult to sift through all the crap on the internet 3. Avoiding weight regain after losses [34:29] Sarah says: Hey Robb & Nicki! I was wondering if you two could have a nice discussion about the optimal way to avoid gaining back the weight you've lost while dieting.  There's a lot of talk about the best way to lose weight, but not enough on what happens after.  I know you'd say that to lose weight, to try a low carb diet with adequate protein and electrolytes and exercise, using fat as a lever, and everything will work itself out.  However, during the pandemic, I ended up doing a VLCD, and I lost about 42 lbs from mid March to mid May.  You'd likely agree that this rapid weight loss is problematic because of lean tissue loss.  I'll tell you right now, I wasn't eating adequate protein.  The food I ate was primarily protein, but it wasn't much, some days a few meatballs...  Also I chose not to exercise during this time.  I'm sure I'm not the only one out there who gets impatient and isn't satisfied with losing .5 lbs per week even though it's the most sustainable way to lose. So anyway, I did some research (lost job because of Covid, no kids, lots of time on my hands), and I wrote it all down in a comprehensive plan to avoid gaining the weight back in the summer and moving forward.  I was wondering if you might like to consider taking a look?   And perhaps bringing some criticism/comments/tips for the the other five listeners on what we can do to stabilize after weight loss. (I'm a woman, 37, currently 208 lbs, besides obesity, all healthy biomarkers, I normally enjoy crossfit style workouts, once a week or less - not hardcore enough to build lots of muscle, and mini-triathlons in the summer) Thanks!! Notes: Conclusion: A diet consisting of high levels of animal-based protein combined with a lifestyle of  consistent strength training should go a long way to help the dieter not regain the fat mass that they have lost.  A general recommendation is to eat a diet of 35% protein, 15% carbohydrate and 55% fat.  The carbohydrate and fat can be adjusted based on how addicted a person is to certain foods, and how they see their body responding during refeeding.  An app like MyFitnessPal can calculate the percentage of macronutrients you are consuming. 4. LMNT/Sodium and Breast Milk Production [44:47] Hey Robb and Nicki! My partner Garrett and I have been huge followers of you since the beginning of our relationship, 11 years ago! We just welcomed our second daughter about two months ago. I'm exclusively breastfeeding and I've noticed an increase in milk supply while drinking LMNT. Is it safe to drink it more than once a day or is that not recommended? Thanks, Margo 5. Low T3 Levels after long term keto adaptation [49:24] Diva says: Hello Rob and Nikki, First of all, thank you so much for the wonderful work that you two do! I would like to know what are your thoughts on low T3 levels after long term Keto adaptations. According to Phinney's work, amongst other evidences, it seems that it is physiological normal for Keto adapted people to no longer require high free T3 levels, according to standard recommendations. I am a 44 year old athlete. I have been Keto adapted for over 12 years. I was diagnosed with hashimoto hypothyroidism 25 years ago. My antibodies have been under control since after starting a Keto Paleo lifestyle and I've able to reduce my T4 dose considerably as well. However, my free T3 levels are very low, below the standard recommendations of 2.0 I am COMPLETELY asymptomatic though. My body composition is great, I'm very muscular and carry 9% body fat effortlessly throughout the years. Despite knowing about the T3 efficiency that Keto adapted people acquire, about two years ago I decided to experiment with adding exogenous T3 to my T4 dose. I noticed no difference on energy levels but I did notice that I started losing muscle mass! Which makes sense because one of the reasons that T3 may be lower on Keto is due to muscle sparring. I stopped taking T3 about one year ago and have gone back to T4 only since then. But one trend that I noticed is that my fasting insulin has increased a little. Nothing much. It used to be around 3 and now its 5.3. This started happening after I added T3 to the mix. I have since stopped taking T3 but my insulin has not gone back to levels that it used to be before taking it. I know that artificially raising T3 levels may raise insulin but shouldn't it have gone back down after stopping the med? I wear a CGM and my blood sugar control is stellar! I can handle carbs very well, I've been testing with that, and even after eating tons of carbs, like 200g at one seating, my blood sugar didn't move past 13 points. The maximum increase was 105. And I'm not kicked out of ketosis. Other than that my average blood glucose is about 85. The only times that it goes up is after high intensity exercise, then it goes above 150, 170 sometimes! But I know that this is physiologically normal so it doesn't concern me. My question is: what are your thoughts on the T3 efficiency after being Keto for so long? Should we try to artificially push up FT3 levels despite having no symptoms? And should I worry about a fasting insulin of 5.3 despite obviously being super insulin sensitive?? Thank you so much for your insights to this matter! Diva.   Sponsor: This episode of The Healthy Rebellion Radio is sponsored by our friends at Paleovalley. They make “Nature’s Multivitamin” composed of nutrient-dense organ meats that contain the vitamins and minerals we need for all-day energy, supported mental health, and overall vitality. Plus, they’re all-natural. Nothing weird. Just food. Check them out at www.paleovalley.com/thrr and use code THRR10 for 10% off.   
Had a fantastic time talking with Dr. Paul Saladino about his soon to be released, 2nd edition of the "Carnivore Code." We covered a lot of ground and I got to a fair number of questions from people in The Healthy Rebellion, but will do a part 2 to get to the rest. Welcome to Salty Talk. This 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. SHOW NOTES: The Carnivore Code (2nd Edition) Sponsor: This episode of The Healthy Rebellion Radio is sponsored by Ned. Ned produces the highest quality Full Spectrum CBD extracted from organically grown hemp plants, all sourced from an independent farm in Paonia, Colorado. Ned is a wellness brand offering science-backed and nature-based solutions as an alternative to prescription and over-the-counter drugs. In every thing they do, they help people feel better and live better through the powers of the natural world. Go to www.helloned.com/SALTY15 or enter code SALTY15 at checkout for 15% off your first order. Listeners also get 20% off their first subscription order. Free shipping is now unlocked at $100 purchases. Transcript: Download a copy of the transcript here (PDF)
Proper mold/mycotoxin testing, Fasted BJJ, Statins vs PSK9 inhibitors for high LDLs, Best Conventional Meat Cut, Keto and breastfeeding 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: Original UN tweet I talked about seems to be deleted/removed: https://www.stockjournal.com.au/story/6855807/un-told-to-stick-to-knitting-after-urging-people-to-eat-less-meat/ https://www.beefcentral.com/news/un-removes-meat-worse-than-oil-tweet/ ---- 1. Proper mold/mycotoxin testing [17:20] Scott says: Hello Robb and Nicki, I've been struggling with mycotoxins/Lyme.  I read Toxic by Dr. Nathan last October when my doctor diagnosed.  I am wondering can you recommend a company that can test for ERMI and do the plate testing.  I live in a 1 bedroom apartment.  I had testing done in October but was not as informed at that time and it was a company that did the basic air quality although even that did have some positives as well as my 1st GPL urine test and most recent one this month.  I live in Oak Park, IL which is a suburb of Chicago.  Thank you in advance for your time and information. With gratitude, Scott Davis 2. Fasted BJJ [19:43] Eric says: Hi Robb and Nicki, First, thanks for all that both of you do. I’m a listener since episode one of The Paleo Solution Podcast and continue to refer my personal training clients to all of your content, new and old. Ok, context first. I’ve been a time restricted eater for about a year and half and have had great results. Monday-Saturday I run an 18:6 protocol and Sunday’s are 16:8. Whether it’s 6am or towards the end of the TRE window, I feel good and perform well when I have a strength or sprint workout. Next week I start no gi BJJ from 11:30-1pm Tues/Thurs. I typically end my TRE around 12:30 or so but am wondering how BJJ workouts will play out. Should I supplement with quality sea salt and/or other electrolytes since they have little or no impact on most types of fasting (per Dr. Rhonda Patrick)? Of course I’m going to give it a whirl and see how it goes but just curious in case I end up needing something. Again, thanks and keep up the great work! 3. Statins vs PSK9 inhibitors for high LDLs [24:42] Dr. Mandal says: Hey Robb and Nicki. I shot this question off to the Peter Atia podcast also cause I'd be genuinely intrigued how someone with your biochemistry background would approach this problem, I know you can't give medical advice, but just wondering what ideas you'd have about treating someone like myself with an elevated LDL particle count who has an APOE3/E4 genotype. The LDL particle count did improve with a 3 times a week dosing with Lipitor 10mg. However, since statins work by diminishing the output of total cholesterol by inhibiting HMG-CoA reductase would long term use of a statin eventually be detrimental to someone who is more prone to Alzheimer's dementia with an APOE3/E4 genotype? Would a PSK9 inhibitor be a better choice since it works by removing LDL particles? Additionally, total cholesterol, triglyceride, HDL levels, and inflammatory markers are excellent and are controlled with a targeted keto-ish diet (<30g carbs- 6 days a week) x 8 years. I'm so grateful for all that you've done. I had stalled at 40 lbs lost. Because of you, Cordain and Sisson, along with my physicians, I've lost an additional 49 lbs over the last eight years. Your books and wonderful podcasts have helped me immeasurably and helped me help others in their pursuit of better health. Keep up the great work. Notes: How Do PCSK9 Inhibitors Stack Up to Statins for Low-Density Lipoprotein Cholesterol Control? https://pace-cme.org/2018/11/12/reduced-all-cause-mortality-with-pcsk9-inhibitor-in-patients-with-acs/ 4. Best Conventional Meat Cut? [35:06] Whit says: Higher quality meat (e.g., pastured, grass-fed and finished) is the ideal, but life is not ideal. You mentioned before on the podcast that the differences between conventional and high-quality is narrower from a pure nutritional perspective than many in the paleo-sphere espouse. If you are opting for conventional meat, is it better to go for leaner cuts to minimize accumulation of contaminants that might appear in the fat of fattier cuts? I've heard this noted in a few sources, but isn't cited. Is that idea less evidence-based and more opinion-as-evidence? 5. Keto and breastfeeding [37:12] Jacqueline says: Hey Robb & Nikki! Sorry if you’ve covered this before and I missed it... I have been a big keto’er for several years now off and on. I was very keto when I was pregnant with my daughter 4 yrs ago and then fell off after she was born. After having another baby last Nov, I decided I wanted to go keto. Between interrupted sleep and carrying the extra baby weight I wanted a natural energy boost. Fat loss isn’t my target. My question for you is, how do you find a good carb range while breastfeeding? I have a keto-mojo and my numbers tend to sky rocket! I have noticed I feel the best around 1.5-2.3mmol (coincidence maybe, but I can usually call it before testing. I just feel good). This morning I woke up back in the 4.0+ range, groggy & a bit of a headache (which all is the norm). My glucose is steady around 75-80. I tried eating more, eating less, cutting dairy, less fat, etc... the only way to lower my ketone level is to eat more carbs, but we are talking like 50net a day and I worry that is more “low carb” and could cause damage to my body (seeing as I’m in high ketosis). I’d imagine breastfeeding contributes to the high numbers. I ditched intermittent fasting (for now), I am active with 3 kids all day & I CrossFit about 30mins a day. I guess I’m wondering if I should just accept the high ketone levels, if its safe to add more carbs to lower that number, or if there is something I am missing or doing wrong? I keto with a group of friends and they’re all comfortable at .5-1.5, so we can’t figure out why my readings are so high! Sorry if this was long, I appreciate any advice you may have! Thanks! Sponsor: This episode of The Healthy Rebellion Radio is sponsored by White Oak Pastures. White Oak Pastures is a six-generation, 154-year-old family farm in Bluffton, GA. They pasture-raise 10 species of livestock and practice regenerative agriculture that improves the land. Their cattle and sheep are grassfed, their pork and poultry are pasture-raised and given non-GMO feed. All their meats are raised, slaughtered, and butchered on the farm. They also sell organic vegetables, pasture-raised eggs, honey, pet chews, leather items, tallow goods, and more artisan products that they make on the farm. They are committed to animal welfare, land regeneration, and rural revival. Check them out at http://whiteoakpastures.com/robbwolf and enter code REBEL10 to get 10% off product total ($100 max discount) for first-time customers. Transcript: Download a copy of the transcript here (PDF)
Had a fantastic time talking with Dr. Trey Suntrup, Phd in physics and electrical engineering. We did a fairly deep dive into ketosis, redox state, and what that can say about keto-adaptation. We also looked at the potential for the Biosense breath ketone device. I've been super skeptical of these gizmos as there have been some monumental challenges to figure out how to make these things work well and provide the type of feedback that better informs behavior. The Biosense folks have likely cracked that nut. Welcome to Salty Talk. This 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. 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: If you want to check out biosense, they've offered $20 off for our listeners... mybiosense.com code salty20   Sponsor: Beekeeper’s Naturals is on a mission to reinvent your medicine cabinet & help you feel your best. Their everyday health solutions contain no refined sugars or dirty chemicals—they’re clean remedies that actually work. Check out their Propolis Throat Spray for everyday immune support! Go to BeeKeepersNaturals.com/THR and get 15% off using code THR at checkout.
Paleo 30 Day Meal Plan for Testosterone and Sperm Health, Low HDL Levels, Protein Amount on Carnivore, Going “Higher” Carb for Fat Loss?, Cinnamon. 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: Beyond Mitigation ---- 1. Paleo 30 Day Meal Plan [11:48] Victor says: Robb, My wife and I will be starting the Paleo 30 Days Meal Plan next Monday, June 1. We are both quite excited about it and the results we believe we will feel. One major issue that I wanted to get your advice on is the fact that I am trying to put on muscle mass over the summer break (I am a teacher and coach) before I return (hopefully due to COVID-19) to school in August. I am trying to raise my Testosterone levels after getting a blood test earlier this month at my Urologist office and while the tests were mainly normal they were on the “low normal” side. My plan is to do Double Kettlebell movements, short sprint workouts and of course the Paleo Nutrition Plan. We are trying to conceive a baby over the next 2 months (Hopefully before we both have to return to school in August - She is a teacher also). I have been told and researched that building more muscle as well as building overall strength will help increase my Free Testosterone naturally (Oh yeah I forgot to mention I will be 50 on June 20 - Former track and field athlete - 400 meters primarily - very lean build, CrossFit from 2012-2015, Kettlebell Training and movements primarily since Summer of 2015; My wife is 16 years younger than me). With all that said, do you have any additional advice as it relates to how the Paleo 30 Day Meal Plan and continuing eating Paleo afterwards will help me accomplish my goals? Increasing muscle mass, getting stronger and increasing my chances of fathering a child (sperm quality, count etc.). I am not sure how much the Paleo Nutrition Plan can or will address these issues but appreciate any advice you can give. Thank you. 2. Low HDL Levels [17:18] Matt says: Robb, I have now for the 3rd year in a row tested low for my HDL level, in the extreme level.  I am a 39 year old male 6'-2" about 215 lbs.  I also suffer from Ulcerative Colitis for 3.5 years since diagnosed.  This year my HDL was a 29 last year 28 and the year before 27.  I have been listening to you since I head you on Cleared Hot.  Do you have any suggestions what I can do I workout and try have a health diet and I cannot drop weight or get the HDL levels up.  my LDL is at a great level and my triglycerides are high as well. Thanks, Matt Sperling 3. Protein amount [22:13] Matt says: Hey Robb, Thanks for all of your work in the nutritional wellness space.  The nuance is real and you don't try and over simplify this complicated subject like many other voices out there, which I appreciate.  I enjoy how you start many of your answers with "Man, this is a tough one", because, let's be honest, very little in this space is very straight forward. But enough about you, let's talk about me.  I've recently started a carnivore diet to see how things go. My story is long and I won't get into all the details as they are not relevant to my question but for a little context/explanation, I developed pretty extensive vitiligo seemingly out of the blue about a year ago.  I'm tinkering with carnivore to see if I can get some improvement. I have seen some re-pigmentation already (it's been about 6 weeks). I've been learning quite a bit from Paul Saladino and am formulating my plan similar to his nose to tail approach. I'm about 160lbs, fairly low body fat (10ish percent probably) but would like to gain a few lbs of lean muscle so I'm shooting for roughly 175-185 grams of protein and 200+ grams of fat totaling around 3000 total calories. Protein sources are sirloin tip, egg yolks, whole sardines from frozen, bone broth, beef liver (chicken liver if can't find beef), beef heart, and beef spleen at this point. Still working to source some other organs as well .  Fat is primarily beef suet.  All of these (minus the sardines) are from local farms. I wouldn't call myself strict carnivore at this point, I do have some days of only animal products but I also add in some fruit and honey from time to time. All that said, my question is quite simple - should the protein target include the protein from the organ meats or should the 175-185 come only from lean muscle meats/egg yolks? I'm getting 6-8 total ounces of organ meats per day which equates to around 30-40 grams give or take.  Up to now I have included them in the total but if this is not right I should probably add another half pound or so of muscle meat per day. I've heard you talk about not including the collagen protein from bone broth in the total protein target but I'm unsure about organ meats. Thanks! Matt 4. Going “higher” carb for fat loss? [30:34] Chris says: Hi guys, I have been a long time listener, follower of the Paleo lifestyle, and a couple years ago, completed Robb’s  Keto Masterclass. I followed the Ketogains protocol, weighing and measuring, for several months. I lost a good amount of weight but was otherwise miserable - constantly “hangry,” terrible sleep, increasing anxiety, etc. I recently started working with a Doctor and Nutritionist I found thru the Paleo Physicians Network. After looking at bloodwork, the Doctor referred to me as a “sugar burner,” even though I had been on a low-carb or VLC keto diet for a pretty long time. The Nutritionist suggested I try carb-cycling thru either some back-loading, TKD or CKD type profile. I’ve been playing with the CKD thing now for a couple months, using a combo of Ketogains and Lyle McDonald  “refeed” macros. I haven’t been losing any weight, but I definitely feel better in the 24-48 hours post-refeed. This got me thinking back to the Keto Masterclass and Robb talking about some needing higher carb intake (did I mention my stress management is , and we have a toddler who won’t stay in his bed going on almost 4 years now?) This “carb-search” got me looking at things like (RP) Renaissance Periodization and WAG (Working Against Gravity). I know it’s marketing, but it seems like there are a lot of pretty significant transformations, but both seem much higher carb than many of us listeners might be used to. So, my question is, what gives?!?!?  Who should/shouldn’t try these types of programs and, if one wanted to just test it out, how long should I give it to gauge whether it’s working or not? Thanks! link to sarah's article: https://robbwolf.com/2014/03/21/carb-reloading/ 5. Cinnamon [36:33] Charlie says: In a previous podcast you mentioned in passing that cinnamon is toxic, but you didn't explain. Could you explain? My wife and I have only been buying ceylon cinnamon since then as you suggested, but I have no idea why, haha! Thanks again. Notes: Cassia cinnamon contains coumarin https://www.bfr.bund.de/en/faq_on_coumarin_in_cinnamon_and_other_foods-8487.html Sponsor: This episode of The Healthy Rebellion Radio is sponsored by BLUBlox. Studies have clearly shown that blue and green light up to 550nm is a potent suppressor of melatonin, which causes bad sleep and increases your risk of obesity, insulin resistance and cardiovascular disease. The Sleep+ lenses in BLUblox glasses are the most effective blue and green light blockers for after dark use, proven to block 100% of the light in this range and improve sleep after just one evenings use. BLUblox offers free global shipping everywhere, and they do prescription glasses, reading glasses, and non-prescription glasses for an amazing value. Go to blublox.com/Robb15 and use code: Robb15 for 15% off Transcript: Download a transcript of this episode here (PDF)
This week's Salty Talk takes a 30K foot level view of COVID. Why, although the promise of a vaccine is intriguing, is the messaging singularly focused on this solution? Why is it so hard to find information on treatments other than a vaccine? Why is there STILL zero messaging from "high up" about the need for metabolic health? How can there be so many irregularities in counting cases? Welcome to Salty Talk. This 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. SHOW NOTES: SHOW NOTES: "Immunity passports" in the context of COVID-19 The Risks of Rushing a COVID-19 Vaccine Just 50% of Americans plan to get a COVID-19 vaccine. Here’s how to win over the rest Officials Say C.D.C. Errors Caused Testing Delays Are The Test Numbers Right? Georgia, Florida And The Deadly Trend Of Science Suppression The most important lesson of the 1918 influenza pandemic: Tell the damn truth Fasting blood glucose at admission is an independent predictor for 28-day mortality in patients with COVID-19 without previous diagnosis of diabetes: a multi-centre retrospective study Diabetes - Diagnosis and Treatment Mounting clues suggest the coronavirus might trigger diabetes Study finds fenofibrate may downgrade Covid-19 to common cold level Quercetin and Vitamin C: An Experimental, Synergistic Therapy for the Prevention and Treatment of SARS-CoV-2 Related Disease (COVID-19) Famotidine, Histamine, and the Coronavirus COVID-19 – how a pandemic reveals that everything is connected to everything else Sponsor: This episode of The Healthy Rebellion Radio is sponsored by Ned. Ned produces the highest quality Full Spectrum CBD extracted from organically grown hemp plants, all sourced from an independent farm in Paonia, Colorado. Ned is a wellness brand offering science-backed and nature-based solutions as an alternative to prescription and over-the-counter drugs. In every thing they do, they help people feel better and live better through the powers of the natural world. Go to www.helloned.com/SALTY15 or enter code SALTY15 at checkout for 15% off your first order. Listeners also get 20% off their first subscription order. Free shipping is now unlocked at $100 purchases. Transcript: Download a copy of the transcript here (PDF)
Ferritin Supplementation; Elemental Diets; Battling All types of fatigue during COVID for essential workers; Valvular heart disease; TBI, keto, protein intake and sleep 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: 'Overwhelmingly positive': Chile’s food regulations are changing the country’s eating habits ---- 1. Ferritin Supplementation [17:28] Christin says: Hi Rob and Nicki, I loved the recent episode with Dr. Gabrielle Lyon.  She was so smart, articulate, and easy to understand.  One particular thing that caught my ear was when you talked about ferritin and hair growth.  I've noticed lately that I've been shedding quite a bit and would like to supplement a bit (if this isn't a good idea please tell me!). Can you suggest a good ferritin supplement?  I see a lot out there but I want to ensure that I am getting a quality product. Anything is helpful! You guys put out great info and I absolutely LOVE the Salty Talks, they're hilarious and it's like you're in my head; awesome. Keep doing what you do!  Cheers, Christin 2. Elemental Diets [21:31] Kim Delattre: Hi Robb and Nikki, I have been suffering with digestive distress for a couple decades now. I’m sure I destroyed my gut with birth-control pills, migraine medicine, a low-fat, whole-grain diet, etc. I’ve been eating a paleo diet for at least 2.5 years, and although I feel better in many ways, I still dread any meal because I react so badly. I have been working with an ND for ~2 years. We have tried lots of herbal antibiotics for SIBO. I have done many elimination diets. I started seeing a Functional Medicine Practitioner recently. She prescribed pharmaceutical antibiotics for SIBO. I have spent hundreds on stool, breath, and blood tests. Not to mention all the expensive visits. (Well I just mentioned them.)   An elemental diet was suggested as a next step, but I hear the shakes are expensive. Could you please talk about them a little bit to help me decide. I’m at my wits’ end! Reaction symptoms if it’s helpful: Distention, bloating, gas, & abdominal pain I only feel well and look normal in the morning after a bowel movement. Once I eat, it’s misery for the rest of the day. Sorry to be such a downer, but it’s depressing. Thank you. I LOVE the podcast! 3. Battling All types of fatigue during COVID for essential workers [29:23] Christine: Hey Robb and Nicki, I've been listening to your podcasts for a couple of years now after I discovered having issues with wheat and dairy. I was Paleo for about 5 years and this last year I moved over to keto. I am a merchant Mariner so I'm on ships for 2-4 months at currently with no end in sight due to the pandemic. Our sleep comes in about 7 HR shifts if we are not coming in and out of port. I'm currently located in the middle east/India region which means 100degree days with 100% humidity. I do not have access to making my own food and the options here are decent some days but lately not so much since our source of food is not great. I have been adding Himalayan salt to my water as much as possible and have been attempting to get lmnt electrolytes out to my ship. I am lucky and have only been gone from home since April but many people out here have been gone since December with the possibility that we will be here until September. Any suggestions on battling physical and mental fatigue for myself and crew members? Thanks again, I love your podcast and what your doing with the healthy rebellion. Christine 4. Valvular heart disease [35:38] Gloria: Would fasting or low carb/keto help with this? I also have Afib. I have been mostly low/carb keto with intermittent fasting for years. I wonder about extended fasting for healing the heart. I am 73 yr old female. I'm in good health otherwise. Thanks! I really enjoy listening to you both and respect your opinions. 5. TBI, keto, protein intake and sleep [42:14] Jamie: Hello Robb and Nicki, First up, your information has kept me alive through all of my health issues if not for the fact that it has given me hope, which is the spur that keeps me going when I start to doubt. Thank you. So, back in 2006 when I was 19 I got assaulted. As a result I hit the back of my head on a concrete pavement which fractured my skull and shunted my brain forward which also caused some brain damage in my pre-frontal cortex. I was in hospital for 10 days with a bleed on the brain and I cannot remember the first 4 days or the attack itself. The effect this has had on my life has been immeasurable. I have been playing around with my diet for a long time now and I think I am going to have to go full boar keto for reasons that I feel better when in ketosis. However, for me, based on my individual circumstances, it does have some drawbacks. Whilst my sleep has tanked ever since I suffered this brain injury, paradoxically I have managed to get up to around a leanish 255lbs (if I was to lose 10-15lbs I would be ripped). I would be over 260lbs if not for the lockdown in the UK as I put on muscle mass very easily which surprises me when I consider how bad my sleep is. I have made peace with myself that I am never going to do any martial arts that involves striking to the head because of my brain injury and that doesn’t bother me too much, so grappling would be a better way to go. My training at the moment essentially revolves around bodybuilding/power lifting type stuff but at the age of 34 I want to jump into BJJ and wrestling. I watched a talk you gave on YouTube about a young lad who you worked with at an MMA gym who you advised to forgo high intensity cardio work. With the anaerobic demands these grappling sports will place on my body mean that I am also going to have to forgo BJJ in light of my brain injury? Some of the concerns I have are surrounding protein intake. I love eating meat and I do say to people I am a vegan’s worst nightmare. So how much protein can I eat to help maximise muscle gain whilst also keeping me in ketosis so I am producing the maximum amount of ketones for my brain health? Can I in effect just eat as much protein as I want? In terms of sleep, I notice that going keto messes up my sleep further in weird ways. I can wake up at stupid times and then not get back to sleep and when I am lying in bed after not eating much carbs in the day I can hear something in my body beating away which I am assuming is my pulse? I am predicting your answer will be to eat more salt so I will uptick the amount of electrolytes I use but is there anything else that I can do on keto that will help me get a restful night’s sleep that goes further than just adding salt? I do all the usual stuff of using blue blocking glasses etc. so what could I do diet wise in terms of sleep and keto. Oh, and would sucralose be a problem on a keto diet? Sponsor: This episode is sponsored by our friends at Paleovalley. They make the most powerful, pure vitamin C supplement you can get. Because unlike most C supplements containing synthetic ingredients created in a lab, Paleovalley Essential C Complex is made from 3 of the most potent whole food sources of vitamin C on the planet. Nothing weird. Just food. Check them out at Paleovalley.com and use code THRR10 for 10% off.  
Fitness after Rhabdo, Question about backpacking trip, Low Dose Naltrexone, Complete Amino Acid supplementation, The Appendix 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: Our book Sacred Cow is now officially available for pre-order.  This is your last chance to preorder before July 14th. Submit your preorder receipt at https://www.sacredcow.info/preorder-form and you also get $200 worth of bonuses, including a cookbook, exclusive interviews, AND a sneak peak of the film before everyone else! Once the book releases the preorder bonuses will not be available anymore. ---- News topic du jour: Cows and Methane ---- 1. Fitness after Rhabdo [13:12] Juan says: Hello Robb, I’ve recently made a horrible decision; participate in this years Murph, knowing that I was dehydrated.  The Saturday prior to Memorial Monday I was out floating down a river enjoying a couple beers. I failed to pack sufficient water during the float, and slacked on hydrating afterwards.  I did the Murph anyways. Completed went home and tried to play catch-up. Come Wednesday morning I’m in the ER getting admitted to Inpatient to be treated for rhabdo.  Labs are normal. Kidney and liver test are normal. Now what? After years of wrestling, several half marathons, running 30 miles a week; where do I start again? I’m cautious but optimistic I’ll be back, I just want to do so smartly. Do you have a protocol or have any tips or experience with this process? 2. Question about backpacking trip [22:28] Nelly: Hello,  I am doing really well on your program - I am on Day 5. Drinking electrolytes. Next weekend I am going on a backpacking trip in Rocky Mountain NP with my family. Normally, I would consider this an easy trip: 4 mile hike in, 1500ft elevation gain, sleep one night at 9,000ft, hike back the next day. Now I have a bit of anxiety on how I will feel while still adjusting to Keto, on days 12 and 13. My question is: do I add calories because of strenuous effort ahead, or for continuity sake, do I keep them at the same level as my home days? And if you have any suggestions on what to bring for foods, it would be great. All I came up with is a lot of eggs and some greens. And very few nuts. It was really easy with cereal bars for breakfast, bu now I am not having those now. I know you mentioned deviating from the diet to be social, and not to create stress. But this is different - I am the one packing everyone’s food (and I am very precise about it, so that we don’t carry extra weight.) I am also worried about being in higher elevation on this. I am almost hoping your advice will be - just take a two day break, but I would like to be consistent with the program. Thank you so much! 3. Low Dose Naltrexone [27:45] Trey says: Robb & Nicki, what are your thoughts on long term (possibly life long) use of Low Dose Naltrexone? I am a 36-year-old male with intense and painful Ankylosing Spondylitis symptoms. The symptoms are mainly heavy inflammation flares localized in my mid-spine, triggered by stress and just about all food. The really painful inflammation comes at night and it interrupts my sleep. Day flares are much more manageable. I came off of immuno-suppressant drugs about 3 years ago and dedicated myself to reversing the disease. I have since experimented with keto, intermittent fasting, and AIP-inspired food avoidance. I have never experimented with Carnivore because frankly, I would prefer to go back on the immuno-suppressant drugs before I take that hit in quality of life. I also tried just about everything else you can think of: daily hot yoga (Bikram and Baptiste), daily sauna and ice bath, psychedelics, Wim Hof breathing, meditation, weight training, spinning, acupuncture, massage, herbs via multiple FM docs. I even traveled to India and got a few IVs of mesenchymal stem cells. I def got some improvement over the course of the last few years, but still was having a daily struggle and fear with the disease. I started taking LDN about 10 days ago, and bam! game changer. I can eat a paleo low carb diet, probably getting anywhere between 50-150g carbs a day, without fear, I don't have flares that interrupt my sleep, and I have the energy and recovery to alternate daily between intense weight training, spinning, and hot yoga. The only side effects I have noticed was rough sleep the first couple nights taking it, and the night that I titrated up the dose. So, as I endeavor on a possible life long relationship with LDN, I would like to understand the risks and mechanisms by which this stuff works. Any insight would be greatly appreciated. Thanks! - Trey 4. Complete Amino Acid supplementation [34:14] Sheila says: Amazing podcast with Dr. Lyons! She’s beautiful and brilliant! Question- do you recommend supplementing with complete amino acids to get adequate and highly absorbable protein? I was thinking of a product such as Ben Greenfield’s amino acids, he’s a big advocate for it due to the absorption factor. Not part of the question but I was thinking that nutrition experts like you would be perfect advisors to guide nutritional guidelines for our country🇺🇸Now is the time to step up Our country is in need of recommendations that will actually make them healthy! Folks don’t need BS recommendations the “WHO” puts out such as increasing canola oil and reducing saturated fat🤦🏻‍♀️ Thank you for all the service you provide, much appreciated 5. The Appendix [44:46] Heather says: Hey Robb & Nicki! Been following you for years. Masterclass graduate here! Met you at Paleo f(x) last year and am proud of myself for not crying! Anyways....grateful for you both. I think a lot about my appendix, and more specifically - the fact that I no longer have one. If we now know that the appendix houses gut bacteria...what might that mean for someone like me who no longer has mine? Do I have to work extra hard at eating fermented foods & taking probiotics? I wonder if when I get sick or take an antibiotic if it might be especially difficult for my gut flora to re-balance? Last year I gave myself food poisoning which lead to months of ill side effects starting with super loose stools for forever and ending with H. Pylori which I cleared up by putting myself on a strict regimen of bone broth, digestive enzymes, apple cider vinegar, fermented foods, NOT consuming liquids anywhere near meals & eating very clean. That whole set-back got me thinking more about my missing appendix.  I’ve tried to research this topic...but haven’t had much luck. Is nobody else curious about this?! They yank out appendixes on the reg and nobody seems to wonder if it could be a bit problematic it seems? Thanks for all you both do! - Heather Sponsor: This episode of The Healthy Rebellion Radio is sponsored by BLUBlox. Studies have clearly shown that blue and green light up to 550nm is a potent suppressor of melatonin, which causes bad sleep and increases your risk of obesity, insulin resistance and cardiovascular disease. The Sleep+ lenses in BLUblox glasses are the most effective blue and green light blockers for after dark use, proven to block 100% of the light in this range and improve sleep after just one evenings use. BLUblox offers free global shipping everywhere, and they do prescription glasses, reading glasses, and non-prescription glasses for an amazing value. Go to blublox.com/Robb15 and use code: Robb15 for 15% off Transcript: Download a transcript of this episode here (PDF)
This weeks Salty Talk unpacks that massive Guardian piece which paints regenerative agriculture as something below Satan's excrement. Welcome to Salty Talk. This 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. 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: Our book Sacred Cow is now officially available for pre-order.  The publisher is nervous about the Covid climate, with bookstores being closed, etc. They are being excessively cautious with the print run during this time, so please go ahead and pre-order now. If you preorder before July 14th and submit your receipt at https://www.sacredcow.info/preorder-form you also get $200 worth of bonuses, including a cookbook, exclusive interviews, AND a sneak peak of the film before everyone else!  ------------------- Links for this episode: https://www.theguardian.com/environment/2020/jun/19/why-you-should-go-animal-free-arguments-in-favour-of-meat-eating-debunked-plant-based https://ghgguru.faculty.ucdavis.edu/2019/03/18/guardian-and-opp-ink-deal-to-pen-stories/ https://climatefeedback.org/evaluation/guardian-story-on-climate-impacts-of-diet-gets-mixed-reviews-from-scientists-damian-carrington/ https://www.theguardian.com/environment/2020/jun/18/worlds-biggest-liquid-air-battery-starts-construction-in-uk Sponsor: Beekeeper’s Naturals is on a mission to reinvent your medicine cabinet & help you feel your best. Their everyday health solutions contain no refined sugars or dirty chemicals—they’re clean remedies that actually work. Check out their Propolis Throat Spray for everyday immune support! Go to BeeKeepersNaturals.com/THR and get 15% off using code THR at checkout. Transcript: Download a transcript of this episode here (PDF)
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Comments (14)

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
Reply

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
Reply
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